1. Starting Position:
- Lie flat on your back on a comfortable surface, such as a yoga mat or carpet.
- Keep your arms relaxed at your sides or place them underneath your head for support.
- Bend your knees and position your feet flat on the ground, hip-width apart.
2. Initial Movement:
- Engage your core by pulling your belly button toward your spine.
- Slowly lift your right foot off the ground, bringing your knee up toward your chest. Avoid lifting your head or shoulders off the ground.
3. Knee Flexion:
- As you bring your right knee closer to your chest, hold the position for a moment.
- Focus on using your hip flexors and abdominal muscles to control the movement.
4. Return to Starting Position:
- Lower your right foot back down to the starting position, keeping it flat on the ground.
- Repeat the movement with your left leg, lifting the knee toward your chest.
5. Alternating Movement:
- Continue alternating between lifting your right knee and then your left knee.
- Aim for a gentle and controlled pace, ensuring you breathe steadily throughout.
6. Repetitions:
- Start with 10-15 repetitions on each leg, gradually increasing the number as you build strength and comfort with the exercise.
7. Cool Down:
- After completing your repetitions, take a moment to stretch your legs gently and relax your body.
Tips:
- Keep your lower back pressed against the floor to avoid straining.
- If you feel any discomfort in your back, reduce the range of motion or stop the exercise.
- Ensure to maintain a steady breathing pattern throughout the movement.
