Kneeling with your hips on your heels, you fold forward, place the crown of your head lightly on the floor near the knees, hold your heels with both hands and lift the hips, so the spine rounds into a deep, even curve from neck to tailbone.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 20 to 30 seconds, 2 rounds, gripping the heels firmly so your arms, not your neck, carry most of the weight.
The crown of the head touches the floor, so keep that contact light; the neck should never carry real load. Avoid the pose with neck problems, glaucoma or poorly controlled high blood pressure, and pad the knees and head with a folded blanket if they complain.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.