1. Prepare a padded surface, such as a yoga mat or a folded blanket or towel. Begin on all fours, with your forearms flat on the mat pointing forwards, in the ‘sphinx' pose.
2. Reach back with your heels and firm your legs.
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Lift your knees off the floor, and reaching back with your tailbone, press up wit the tops of your thighs.
3. Push your hands and forearms evenly into the mat, with your upper-arms perpendicular to the floor.
4. Remain in this position for at least 30 seconds, or several breaths, increasing the duration as your ability increases, then lower yourself carefully back to the floor.
This pose stretches the arms, wrists, back and spine, and tones and strengthens the muscles of the back and abdomen. Mastery of this pose improves posture and helps to relieve stress and fatigue, as well as increasing energy.