Japana (self stretch)
Main points
- Shoulders pressed up high
- Back flat all the way through the exercise
- Lower to floor keeping back as flat as possible
- Arms stay by the ears throughout
- Head neutral
- Knees locked straight and turned up to the ceiling
- Toes pointed
- Movement from the hips only
- Repeat in reverse to sit up
Variations
- Pull hands under the feet to increase the stretch
- Grip the top of the feet and pull down the feet to increase the stretch
- Place the feet onto raised platforms/blocks to increase the range