Step 1
Starting Position: Lie susceptible (for your stomach) on a mat together with your legs extended, ankles slightly plantarflexed (feet pointing faraway from your shins), arms prolonged overhead with fingers facing every different. Relax your head to align it along with your backbone.
Step 2
Upward Phase: Exhale, contract your abdominal and center muscle groups to stabilize your backbone and slowly enlarge each hips (raise each legs) some inches off the floor at the same time as concurrently elevating each palms some inches off the floor. Keep both arms and legs extended and avoiding any rotation in each. Maintain your head and torso position, keeping off any arching on your lower back or elevating of your head. Hold this role briefly.
Step 3
Downward Phase: Gently inhale and lower your arms and legs again toward your beginning position with none motion in your low again or hips.
Starting Position: Lie susceptible (for your stomach) on a mat together with your legs extended, ankles slightly plantarflexed (feet pointing faraway from your shins), arms prolonged overhead with fingers facing every different. Relax your head to align it along with your backbone.
Step 2
Upward Phase: Exhale, contract your abdominal and center muscle groups to stabilize your backbone and slowly enlarge each hips (raise each legs) some inches off the floor at the same time as concurrently elevating each palms some inches off the floor. Keep both arms and legs extended and avoiding any rotation in each. Maintain your head and torso position, keeping off any arching on your lower back or elevating of your head. Hold this role briefly.
Step 3
Downward Phase: Gently inhale and lower your arms and legs again toward your beginning position with none motion in your low again or hips.
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