Salabhasana (variation with ankle dorsiflexion)

1. Lie face down on your mat with your arms alongside your body, palms facing down.

2. Extend your legs straight back, hip-width apart.

3. Actively dorsiflex your ankles, drawing your toes towards your shins.

4. Engage your gluteus maximus and hamstrings to lift your legs off the floor.

5. Simultaneously lift your chest off the floor, drawing your shoulder blades down your back.

6. Keep your neck long and your gaze softly down at the mat.

7. Maintain the dorsiflexion of your ankles throughout the pose.

8. Breathe deeply and evenly, feeling the engagement of your back and leg muscles.

9. Hold the pose for 5 breaths, maintaining the lift and dorsiflexion.

10. Gently lower your legs and chest back to the mat to release.

1. Lie face down on your mat with your arms alongside your body, palms facing down.

2. Extend your legs straight back, hip-width apart.

3. Actively dorsiflex your ankles, drawing your toes towards your shins.

4. Engage your gluteus maximus and hamstrings to lift your legs off the floor.

5. Simultaneously lift your chest off the floor, drawing your shoulder blades down your back.

6. Keep your neck long and your gaze softly down at the mat.

7. Maintain the dorsiflexion of your ankles throughout the pose.

8. Breathe deeply and evenly, feeling the engagement of your back and leg muscles.

9. Hold the pose for 5 breaths, maintaining the lift and dorsiflexion.

10. Gently lower your legs and chest back to the mat to release.