Lying Stretch

Starting Position:

• Lie flat on your stomach on a comfortable surface, such as a yoga mat or soft carpet.

• Extend your legs fully behind you, keeping them together.

• Stretch your arms out in front of you, palms facing down, in line with your shoulders.

Body Alignment:

• Ensure your body forms a straight line from the tips of your toes to the crown of your head.

• Keep your neck neutral, looking straight down to avoid straining your spine.

Movement:

• Inhale deeply through your nose. As you do, gently lift your arms and legs off the ground a few inches, engaging your back muscles.

• Hold this lifted position for a few seconds while maintaining controlled breathing.

• Focus on lengthening your body, reaching your fingertips forward and your toes backward.

Returning to Start:

• Exhale slowly and lower your arms and legs back to the starting position.

• Relax your body and take a moment to feel the stretch through your back and limbs.

Repetitions:

• Repeat the lift and lower movement for 5-10 repetitions, depending on your comfort and ability.

Tips for Beginners:

• Keep your movements slow and steady to avoid injury.

• If you feel any discomfort in your lower back, reduce the height of your lift or rest for a moment.

• Maintain awareness of your breath throughout the exercise to stay relaxed.

Ending the Exercise:

• After completing your repetitions, relax your body in the initial lying position for a few moments before transitioning to your next activity.