If kneeling bothers the knees place a folded blanket or mat under the knees and shins. Begin with the shins parallel, hip width apart and toes pointing back. Place the heels of the hands on the sacrum and begin to press the flesh down, lengthening the lower back and lifting the spine up and press the hips forward. Begin to arch the back by lifting the upper back and chest.
For the full pose: The knees, thighs and feet can be together or hip width apart to begin (shown above).
Press down into tops of feet and shins and move hands down the back of the thighs from the sacrum with hips pressing forward, but in line with knees. Draw the tailbone into the body and up the spine and begin to arch the back, bringing the spine into the body.
Benefits: Helps correct posture, increases lung capacity, improves circulation to the organs of the body, tones the muscles of back and spine, removes stiffness in shoulders back and spine and can help relieve abdominal cramps and regulate menstrual flow.
Cautions: Do not practice if have herniated disk, severe constipation, diarrhea, headache, migraine or hypertension.