1. Starting Position:
- Lie flat on your back on a mat or comfortable surface.
- Raise your shoulders slightly off the ground. Your head should be relaxed on the mat.
- Bend your knees at a 90-degree angle, bringing them towards your chest.
2. Arm Position:
- Extend your arms out to the sides at shoulder level for stability.
- Keep your palms facing down and your elbows slightly bent.
3. Movement:
- Engage your core muscles to stabilize your body.
- Slowly lower your bent knees to the right side, keeping your shoulders lifted and your left arm on the mat for support. Ensure that your feet do not touch the ground.
- Hold the position for a moment, feeling the stretch in your core.
- Return your knees to the starting position at the center.
4. Repeat on the Other Side:
- Now, lower your knees to the left side, maintaining the same posture and hold.
- Return to the center again.
5. Repetitions:
- Perform 10-15 repetitions on each side, alternating between right and left.
6. Breathing:
- Inhale as you lower your knees to the side and exhale as you return to the center.
7. Tips:
- Keep your movements slow and controlled to maximize effectiveness and safety.
- If you feel any strain in your lower back, modify the movement by lowering your shoulders closer to the ground.
Cool Down:
Once completed, lie on your back with a relaxed posture for a moment to allow your body to recover.
