Rest Position
Kneeling on all fours. Align the hands directly in line with the shoulders and the knees directly in line with the hips. Spine and pelvis are neutral.
Time-based (~1–2 min)
Breath, Slow, relaxed breathing
How to do it
Inhale: Engage abdominals creating a c-curve to the spine, rolling the pelvis gently forward to create length in the spine.
Exhale: Sit back onto your heels, legs remain slightly apart. Stretch the arms forward on the mat, as the spine stretches further.
Inhale: Relax into the position while maintaining a deep activation of abdominal muscles, simultaneously relaxing the muscles of the hips and back. Continue to take deep, full breaths, exhale, inhale, and repeat.
To End:
Exhale: Maintain abdominal connection and articulate up the spine, with head rolling up last, to seated position.
Complete this series with several breaths.
Be mindful
- Keep the c-curve of the spine scooping deeply. This will increase the stretch to the lumbar spine and deepen the abdominal connection.