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Technique

  1. Lie on your back, lift your legs and roll them back behind you, lifting your hips over your shoulders.
  2. Place your hands on your back, and tuck your legs against your chest, with the knees right above your forehead.

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Form tips

  • Aim to have your back perpendicular to the ground.
Risks
  • This creates an intense Neck flexion stretch; do not attempt if you have neck issues.

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Muscles

Flexibility

Primary

  • Shoulders
  • Chest
  • Neck

Secondary

  • Biceps

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Shoulderextension backward
Neckflexion
trains stretches

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Progressions

e02e

Candle pose

Novice

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Regressions

e0c8

Supported candle pose

Beginner

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Variations

e0sn

Candle pose squat

Beginner
e19a

Crossed legs support candle pose

Beginner
e0d8

Sitting arms extension

Beginner
e0c3

Supine plank

Novice
e0c9

Table top

Novice
e06o

Long table top

Novice
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