| ||Starting position Seated on mat. Spine and pelvis neutral and vertical. Knees bent, feet flat on mat. Holding shins. Scapulae stabilized.
To prepare inhale...
| ||Exhale initiate from top of head and sequentially articulate spine into flexion forward, relaxing over legs. |
| ||While flexed forward... |
Inhale through nose, feel back and sides of rib cage expand.
Exhale through pursed lips, allowing rib cage to close.
Complete 3–5 breaths.
| || |
On last exhale...
initiate from tail and sequentially articulate spine, rolling up to starting position.
Complete 2 to 3 repetitions.