The Prenatal Yoga- Reverse Table Top Pose (Ardha Purvottanasana)

One of my favourite poses! It open up the heart and allow more life into your body with this pose.

1. Begin in a seated position on your mat with your legs out in front of you. (Dandasana).
2. Bend your knees, placing both soles of the feet on the ground, hip width apart.
3. Place your hands behind you on the mat, shoulder width apart, fingers pointing toward you, and lean back.
4. Inhale, lift the hips off the ground while pressing your heels and hands firmly into the mat.
5. Straighten the arms ensuring your wrists are directly under your shoulders and your legs are at 90 degrees. 
6.  Activate the legs here, drop the head back if you are able to. Your thighs and torso should be parallel to the floor.
7. Hold the pose for 3-5 breaths, gently coming back into a seated position and repeat 2-3 times depending on your comfortability.

Benefits:

1.  Stretches the shoulders, and entire front side of the body.
2. Strengthens the legs, arms and wrists.
3.  Open the chest and hips.
4. Increase energy.
5. Improve posture
6. Reduces back pain.
7. Opens the heart chakra.