This mild inversion is a great way to get the benefits of inversions without the need to stand on your head.  But even though this pose is safer for the neck than headstand, it’s still an intermediate pose and requires you to move cautiously to avoid injury.  The benefits of this pose are numerous so it’s a great one to practice regularly, if you’re new to the pose have someone nearby to help support lifting your legs.

Instructions:

Begin by lying on your back with your knees bent and palms facing down on either side of you.

Press your hands into the mat and lift your legs up.

Move your hands to your low back and shift your weight into your upper arms and back.

Use your core and leg muscles to keep your legs lifted and straightened towards the ceiling.

Tuck your chin in towards your chest and avoid moving the head while in this position.

To come out of the pose relax your legs down over your head, release your hands to the mat and slowly roll your spine onto the mat coming to lying down completely on the mat.

Benefits:

Strengthens core, leg, and upper body muscles

Stretches the back of the neck and shoulders

Improves digestion

Increases metabolism

Relieves insomnia

Regulates the thyroid glands

Increases energy

Improves balance