Basic Mat: 100’s
1. Starting position supine (facing up) palms facing down arms are long beside body, legs to table top position, toes are slightly pointed, scapula are stabilized
2. Inhale to lengthen the neck.
3. Exhale to contract abdominals to slide ribs towards hips to flex the thoracic spine.
4. Inhaling for five counts start pumping the arms not going higher than the body (small pumps) Inhale for five out for five that is one rep. Complete 10 reps.
Tips:
The torso should not move only the pumping of arms.
Stomach and ribs should remain contracted; no hill should appear on inhale
Eyes are looking at ankles
A stucco breath can be done until strong enough to inhale and exhale equally.
Check out photo album for pictures and tips.
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