Upward Thunderbolt

Begin kneeling with your knees hip-width apart and the tops of your feet flat on the floor, placing a folded blanket under your knees if they feel sensitive.

Reach both arms overhead and slowly begin to arc your upper body back, leading with your chest rather than dropping from the lower back.

Curl the backbend high into your upper spine and keep your glutes and core engaged so your lower back stays protected and never crunches.

Press your hips forward over your knees and open your chest toward the ceiling, keeping your neck long instead of letting your head drop heavily.

Breathe steadily and only go as deep as your spine allows without any pinching in the lower back or knees.

Hold for 3 to 4 breaths, then inhale and lead with your chest to rise back upright.