1. Starting Position:
- Lie face down on a mat or soft surface with your legs extended behind you. Keep your feet hip-width apart and the tops of your feet pressing into the mat.
2. Hand Placement:
- Place your hands under your shoulders, with your elbows close to your body. Your fingers should be spread wide and pointing forward.
3. Lifting the Upper Body:
- Inhale and gently press your hands into the mat. As you do this, lift your chest off the ground. Ensure your shoulders are relaxed and away from your ears. Your pelvis should remain in contact with the mat.
4. Creating a Curve:
- Lift through your chest while keeping your lower body grounded. Aim to create a gentle arch in your back, maximizing the stretch in your abdomen and lower back.
5. Look Back:
- Once you are stable in the lifted position, gently turn your head to look back over your shoulder. Keep your gaze soft and your neck relaxed. Hold this position for a few breaths, feeling the stretch.
6. Returning to Start:
- To return to the starting position, slowly lower your chest back to the mat, bringing your head back to a neutral position.
7. Repetition:
- Repeat this movement for 3-5 times, alternating sides with each repetition if you wish to stretch both directions.
Tips for Beginners:
- Keep your hips and pelvis grounded as you lift to avoid straining your lower back.
- Focus on breathing deeply to help relax and deepen the stretch.
- Only lift as high as feels comfortable and do not strain your neck while looking back.
