To
do this exercise
you will need a mat. Start by lying on your belly with your legs
lengthened beneath you. Place your elbows underneath your shoulders with
your hands clasped together in the center. Inhale to prepare and exhale as you
lift your belly and slide your shoulder blades down your back. Maintain
this position as you inhale and then exhale as you bend one knee and bring your
heel towards your pelvis. Inhale as you lengthen it away from you and
exhale as you bend the other side. Repeat 6-8 times on each side.
Things
to think about
This
position will provide some support for the head neck and shoulders, but it is
important also to lift the muscles and fascial tissue of the front of the spine
to support each vertebra.
As
you bend the knee be sure that the pubic bone is connecting evenly to the
ground. If you feel your pelvis rolling from side to side, take some time
to lengthen the front of the hips. And then be sure that you maintain
that length as you bend the knee.
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