​ To get out of position, bend your knees and place them on the ground. Benefits • Energizes the body and relaxes the mind • Strengthens the arms and shoulders and the feet, ankles, thighs, abs and back • Stretches the hamstrings and back muscles • Stretches, tones and lengthens the spine • May help relieve headaches (when supporting the head with a block or pad), insomnia, back pain Precautions and contra-indications • Carpal tunnel syndrome • Uncontrolled hypertensio