Prayer stretching without hands
About this exercise
"Prayer stretching without hands" targets the Na ara muscle group, suitable for beginners. The main load falls on: Triceps, Lats. No equipment required.
Description
Starting position: Kneel, sit with your buttocks on your heels (child's pose).
Action: Lower your body forward, trying to touch the floor with your forehead, and stretch your arms back along your body or relax along your body without using them for support.
Stretching: Focus on stretching your spine by relaxing your shoulders and lowering your chest closer to your hips.
Hold the pose for 30 seconds, taking deep breaths to feel the stretch in the upper and middle back.
Instructions
Starting position: Kneel on a soft mat. Put your thumbs together and spread your heels slightly apart. Landing: Lower your pelvis onto your heels. If the pelvis does not reach the heels, you can put a rolled-up towel or pillow between them. Tilt: Slowly lower your torso onto your hips (or between them if your knees are wide apart). Lower your forehead to the floor. Arm position: Instead of pulling them forward, pull them back along your torso, palms up. The shoulders should freely "flow down" to the floor under their own weight.
Muscles worked
Primary
