From a side plank base you step the top foot over and behind you onto the floor, lift the hips and let the chest arch towards the ceiling, so one hand and both feet hold you in an open backbend while the free arm reaches past your ear.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 10 to 20 seconds per side, 1 or 2 rounds, entering and leaving slowly rather than flipping over in one movement.
Teachers genuinely disagree about how safe the weight bearing shoulder is here; keep it active and pressing the floor away rather than sinking towards the ear, and skip the pose entirely with any shoulder or wrist problem. Come out if the lower back pinches.
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.