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STARTING POSITION
Lying on back, pelvis and spine neutral. Knees bent, feet hip-distance apart on mat. Arms by sides, palms down.

To prepare, inhale...

EXHALE

initiate from tailbone and slowly peel spine off mat until hips are lifted and weight is resting between shoulder blades (weight should not be resting on neck). Do not arch lower back

INHALE

keep abs engaged and expand back of rib cage, keeping head and shoulders relaxed.

EXHALE

return spine to starting position.

Complete 3–5 repetitions.




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