ProneBeginner
Prone Arm Reach
Salamba Bhujangasana Prep
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About This Pose
Prone Arm Reach is a gentle backbend preparation performed lying face-down with one or both arms extended forward. This pose activates the back muscles, shoulders, and glutes while keeping the intensity low. It's an excellent way to warm up the posterior chain before progressing to more demanding prone backbends like Cobra or Locust pose.
Step-by-Step Instructions
- 1
Lie face down on mat
- 2
Extend arms forward on floor
- 3
Rest forehead on mat
- 4
Engage back muscles gently
- 5
Reach through fingertips
- 6
Breathe into back body
Alignment Cues
- Lengthen spine from tailbone to crown
- Relax neck completely
- Keep shoulders away from ears
- Ground pelvis into mat
Benefits
- Warms up back muscles
- Activates posterior chain
- Prepares for backbends
- Gentle shoulder engagement
- Builds body awareness
- Safe spinal extension
Modifications
- Place blanket under chest
- Arms by sides
Variations
- With slight lift
- Alternating arm reach
Cautions & Contraindications
Cautions
- Avoid neck strain
- Keep pelvis grounded
Avoid this pose if you have:
- Shoulder injury
- Lower back pain
Quick Facts
Primary Focus
spineSecondary Focus
shoulders
Suggested Hold
30 seconds
Tags
proneback bodyshouldersbeginner
Equipment
yoga mat
