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Starting position On hands and knees with arms under shoulders and knees under hips, knees hip-distance apart. Pelvis and spine neutral.
To prepare, inhale...
Inhale maintain starting position.
| ||Exhale initiate by rolling ASIS away from front of femurs and sequentially articulate spine into flexion from tailbone to head. Allow scapulae to protract without tensing upper trapezius. |
| ||Inhale keep abdominals engaged and expand back of rib cage, keeping head and shoulders relaxed. |
| ||Exhale sequentially articulate spine into slight extension from tailbone to head. |
Complete 3–5 repetitions.