Unlock your spine

Here’s an excellent antidote for all the movements we do that bend or crunch us forward. You’ll feel a powerful stretch in the front of your shoulders and legs while you strengthen your back. As with all backbends, however, it’s important that you do them after you are warmed up. Remember: Don’t try to do too much too soon -- use this two-step approach to help you progress slowly and safely.

Karen Voight

1 Lie face down on a firm, padded surface with your legs extended behind you and your arms forward. Bend your right knee and reach your right arm back to grasp your right ankle. For a better grip, press upward with your right heel to flex the foot. On an inhale, push your right heel away from your buttocks. Use this movement to help you lift your head and right shoulder off the floor and slightly arch your back. Hold this position for three breaths.

2 Once you feel comfortable with the modified arch, begin to form a bow pose by lifting your left arm and leg off the floor as far as possible. Hold for three breaths. Release and repeat on the other side. If you need more cushioning, place a folded towel under your hips.