Yoga Mail

Step by Step:

  1. Starting position: Squat with the feet flat on the floor about 45cm apart. The knees should be fully bent and separated.
  2. Clasp the fingers of both hands together and place them just above the floor between the feet. Straighten the arms and keep them straight throughout the practice. The elbows should be inside the knees and the eyes should remain open.
  3. Imagine chopping wood – Inhale as you raise the arms above and behind the head, stretching the spine upward.
  4. Look up towards the hands.
  5. Make a downward stroke with the arms, as if chopping wood. Expel the breath (exhale) making a ‘Ha!’ sound. The hands should return near the floor in between the feet.
  6. This is one round.


  • Loosens up the pelvic girdle and tones the pelvic muscles.
  • Has a special effect on the usually inaccessible muscles of the back between the shoulder blades, as well as the shoulder joints and upper back muscles.
  • Helps to release frustration and lighten the mood.