From a lunge you lower the back knee to the floor, let the hips sink forward and down, then sweep both arms overhead and lift the chest into a gentle backbend through the upper spine.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 30 to 45 seconds per side, 2 rounds, or move gently in and out with the breath, with a folded blanket under the back knee.
Pad the back kneecap if pressure on the floor is uncomfortable. Keep the tailbone heavy and bend from the upper back so the lower back lengthens rather than pinches, and keep the front knee over the ankle; hands can stay on the front thigh if reaching up strains the shoulders.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.