Drop Sphinx Heel

1. Starting Position:

   • Begin by lying flat on your stomach on a comfortable mat.

   • Keep your legs extended straight behind you, hip-width apart.

   • Place your elbows directly under your shoulders, and press your forearms into the ground to support your upper body. Your palms should be facing down.

2. Positioning:

   • As you lift your chest off the ground, keep your hips and pelvis pressed firmly into the mat.

   • Your gaze should be directed slightly forward, not straight ahead. This will help maintain a neutral spine.

3. Movement:

   • From this position, begin to drop your right heel down towards the mat. You can bend your right knee slightly if needed.

   • Hold this position for a few seconds, feeling the stretch in your lower back and spine.

4. Return:

   • Slowly bring your right heel back to the starting position.

   • Now, repeat the same movement with your left heel by dropping it towards the mat.

5. Breathing:

   • Breathe deeply and evenly throughout the exercise. Inhale as you set up your position and exhale as you lower each heel.

6. Repetitions:

   • Perform this heel drop movement for 5 to 10 repetitions on each side, holding the stretch for a few seconds each time.

7. Ending Position:

   • After completing the repetitions, gently lower your body back to the mat and rest, allowing your body to relax. You can turn your head to one side and take a few deep breaths before getting up.

Tips:

• Keep your movements controlled and avoid any jerking motions.

• Ensure that your elbows remain under your shoulders to protect your posture.

• If you feel any discomfort beyond a gentle stretch, stop the exercise and consult a professional.