1. 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.
2. 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.
3. 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.
4. 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.
5. Repetitions:
- Repeat the lift and lower movement for 5-10 repetitions, depending on your comfort and ability.
6. 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.
7. 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.
