Balanced in a seated position, slightly behind the sitz bones
Pool noodle placed behind the shoulders and under each arm
Cervical spine neutralized
Scapula stabilized
Lumbar spine slightly flexed
Thoracic spine lengthened
Legs abducted slightly wider than shoulder-distance apart; knees flexed
Ankles plantarflexed; toes pointed
Hands placed above the ankles or wherever is comfortable and stabilization of scapula can be maintained
Eye gaze to the horizon
Action:
Inhale:whilefocusing on expanding the rib cage laterally and posteriorly; stabilize the shoulders
Exhale:while extending the right knee; take few deep breaths to warm and stretch the hamstrings
Inhale:while flexing the knee to starting position
Exhale:while extending the left knee
Inhale:while flexing the knee to starting position
Exhale:forcefullyto deepen the lumbar flexion and create a slight C-curve with your spine; extend both knees sending the energy through the tips of your toes; simultaneously extend the thoracic spine to create a V-shape with the legs and upper torso
Inhale:whilestabilizing in V-shape; rock slightly forward
Exhale:while rocking backward
Repeat:rocking forward and backward 3 - 5 times and return to starting position