The Back Rest is a wonderful spine stretch that promotes knee, hip and shoulder mobility.
Starting position
• Start on all fours – on your knees, with your palms flat and back straight.
Action
• Bring your toes together, leave your knees apart and sit back on your heels, then try and get your forehead down towards the mat. Your arms are long and stretched out in front of you, your little fingers should just touch the edge of your mat.
• Take a few deep belly breaths in this position and allow yourself to release and relax.
Tips
• Not everyone can get their bottom on their heels, but it is more important that you get your bottom down (than just resting your forehead on the mat).
• If you have hip and knee issues, you may want to avoid this position.
• If your head does not touch the floor, place cushions under your head so you can release the head and neck.