Jackknife strengthens the low back, builds core body strength, and lengthens the spine. From mountain, exhale the arms out to the sides, hinging at the hips come forward with a flat back and hold half way. Reach the hips towards the back and the crown of the head towards the front. Keep the legs strong and reach the fingers out to the side walls. To work the low back muscles more, reach the arms forward toward the front of the room. Breathe and hold for 2-6 breaths. To release: either come forward into forward fold or inhale back up into the mountain. Recent or chronic injury to the hips, back or shoulders. forward fold, mountain, warrior III.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. Please consult your health care practitioner before starting a yoga, pranayama or other exercise program. All contents copyright 2001-2002 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.