 Step
by Step
Come onto the floor on your hands
and knees. Set your knees directly below your hips
and your forearms on the floor with your shoulders
directly above your wrists. Firmly press your palms
together and your forearms into the floor.
Curl your toes under, then exhale and lift your
knees away from the floor. At first keep the knees
slightly bent and the heels lifted away from the floor.
Lengthen your tailbone away from the back of your
pelvis and press it lightly toward the pubis. Against
this resistance, lift the sitting bones toward the
ceiling, and from your inner ankles draw the inner
legs up into the groins.
Continue to press the forearms actively into the
floor. Firm your shoulder blades against your back,
then widen them away from the spine and draw them
toward the tailbone. Hold your head between the upper
arms; don't let it hang or press heavily against the
floor.
You can straighten your knees if you like, but if
your upper back rounds it's best to keep them bent.
Continue to lengthen your tailbone away from the pelvis
and lift the top of your sternum away from the floor.
Stay between 30 seconds to one minute. Then release
your knees to the floor with an exhale. |
