Positioning:
1. Find a flat, comfortable surface to lie on, such as a yoga mat or carpet.
2. Lie face down with your body stretched out straight. Your arms should be extended in front of you, and your legs should be straight behind you.
3. Your forehead should be resting gently on the ground, and your neck should be in a neutral position, aligned with your spine.
Movement Instructions:
1. Starting Position: Begin with your arms extended straight in front of you, palms facing down. Keep your legs straight and together.
2. Lift: On an exhale, lift your arms, chest, and legs off the ground simultaneously while keeping your neck in a neutral position. Your body should form a gentle U-shape. Focus on squeezing your shoulder blades together as you lift.
3. Row: While maintaining the lifted position, bend your elbows and pull your arms down and back towards your sides. Imagine you're rowing a boat. Keep your elbows close to your body, and squeeze your shoulder blades again as you perform this action.
4. Return: After holding for a moment, extend your arms back out in front of you and lower your body back down to the starting position. Ensure that your forehead returns to the ground gently.
5. Repeat: Perform the movement for the desired number of repetitions (typically 8-12). Rest as needed between sets.
Tips:
- Focus on controlling your movements rather than rushing through them.
- Keep your core engaged throughout the exercise to protect your lower back.
- Avoid straining your neck; keep it in line with your spine.
