Extension of spine (lower back)
From your belly, place your elbows on the floor. Relax completely from your navel to your toes. Width between your legs is totally up to you, depending on what´s comfortable. Now, do you feel an “achy” sensation in your lower back? If so, stay there. We are looking for a dull achiness around the lower back, a therapeutic compression of the spine. If you don´t feel anything, you can try the Seal pose. If you look at the picture above, resting on the elbows is Sphinx, and straighten the arms is Seal. Same target area, different people. Same sensation, different individuals. A good way to do this one is to rest your elbows on a bolster or pillows.
There´s not one way to do this pose. Feel the target area, and modify the pose until you feel the target area, and can allow your muscles to relax.
When you release the pose, slowly come down to resting on your belly, or come back to Child´s pose.
Stay around 2-5 minutes.
Do you need guidance?