Body Extension
1. Starting Position:
- Begin by kneeling on a flat surface or a yoga mat. Your knees should be hip-width apart and your feet relaxed, resting flat on the ground behind you.
2. Posture:
- Sit back on your heels and ensure that your spine is upright. Keep your shoulders relaxed and rolled back.
3. Hand Position:
- Place your hands together at your chest or cross your arms in front of you for stability.
4. Movement:
- Inhale deeply. As you exhale, slowly lean back while arching your lower back. Lift your chest towards the sky and tilt your head back, looking upwards.
- Ensure that your hips remain stable and do not move forward. Your body should form a gentle curve from your knees to your head.
5. Hold the Position:
- Hold this position for 15-30 seconds, breathing steadily and deeply. Focus on relaxing your body while maintaining the arch in your back.
6. Returning to Start:
- To return, engage your core and slowly press your torso back to the upright position, using your hands for support if necessary.
7. Repetitions:
- Repeat this movement 2-3 times, resting for a few seconds between each repetition.
Tips:
- If you feel any discomfort in your back or knees, stop the exercise and consider adjusting your position or skipping it entirely.
- Always keep your movements slow and controlled to prevent any strain or injury.
