Uttana Mukhasana (gentle)

1. Lie face down on the floor with your legs extended behind you.

2. Place your hands under your shoulders, with your fingers pointing forward.

3. Gently press your hands into the floor and lift your chest slightly off the ground.

4. Keep your elbows slightly bent and close to your body.

5. Engage your lower back muscles to support the lift.

6. Keep your gaze forward and avoid straining your neck.

7. Press the tops of your feet into the floor to engage your quadriceps.

8. Breathe deeply and evenly, holding the pose for a few breaths.

9. To release, slowly lower your chest back to the floor.

10. Rest briefly before repeating if desired.

1. Lie face down on the floor with your legs extended behind you.

2. Place your hands under your shoulders, with your fingers pointing forward.

3. Gently press your hands into the floor and lift your chest slightly off the ground.

4. Keep your elbows slightly bent and close to your body.

5. Engage your lower back muscles to support the lift.

6. Keep your gaze forward and avoid straining your neck.

7. Press the tops of your feet into the floor to engage your quadriceps.

8. Breathe deeply and evenly, holding the pose for a few breaths.

9. To release, slowly lower your chest back to the floor.

10. Rest briefly before repeating if desired.