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- Lie
flat on your back with your chin tucked
- Have
a slight pelvic tilt
- Bend your
knees, keeping your feet flat on the mat
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- Take a deep
breath in as you bring both knees to your chest,
holding on behind your knees
- Keep the back
of your head on the mat
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- Slowly exhale
as you bring your forehead to your knees
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- Inhale
as you lower your feet to the floor
- Exhale
as you straighten your legs and extend your arms
above your head
- Be sure your
entire spine is pressing towards the floor, from
your neck to your lower back
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