Mountain With Supported Backbend

Stand tall in Mountain Pose, then bring your hands to your lower back with the fingers pointing down to support and cradle the spine.

Press your hips forward over your heels and gently engage your legs and glutes to create a stable base for the backbend.

On an inhale, lift your chest toward the ceiling and curl back through the upper spine, leading the gentle arc with the heart rather than the lower back.

Keep your hands firmly supporting the lower back and draw the front ribs in so the bend spreads through the whole spine and does not pinch the lower back.

Let your head follow the curve only slightly, keeping the back of the neck long so the throat stays soft and the neck protected.

Hold for 3 to 5 breaths, then lead with your chest to come back up to standing tall before releasing the arms.