1. Starting Position:
- Begin on all fours on a comfortable surface, such as a yoga mat. Place your hands should-width apart directly under your shoulders and knees hip-width apart under your hips.
2. Engage Your Core:
- Tighten your abdominal muscles to support your back throughout the movement.
3. Transition to Down Dog:
- Tuck your toes under and lift your hips up and back.
- As you do this, press your hands firmly into the mat, straightening your arms and legs. Try to form an inverted "V" shape with your body.
4. Positioning:
- Keep your head between your arms, ears aligned with your upper arms. Relax your neck and gaze towards your feet.
- If necessary, bend your knees slightly if your hamstrings feel tight.
5. Body Rock Movement:
- Shift your weight forward, bringing your shoulders over your wrists while maintaining a straight line from head to heels.
- As you rock forward, ensure not to sag in your back. Keep your core engaged to support your spine.
6. Return to Down Dog:
- Shift back into your Down Dog position by lifting your hips and pressing your heels towards the mat. Try to keep your feet flat on the ground, or keep a slight bend in your knees if needed.
7. Repeat:
- Continue rocking forward into the plank position and returning to Down Dog for 5 to 10 repetitions, breathing steadily throughout.
8. End Position:
- Finish in Down Dog, holding the pose for 30 seconds to 1 minute while taking deep breaths, feeling the stretch in your back and legs.
9. Cool Down:
- When ready, lower back down to your starting position on all fours to gently transition out of the exercise.
