Spine and Hip Stretch
Lie on your back, head, neck and shoulders are resting on the mat, arms are out to the sides shoulder height, elbows are bend in a goal post position, palms are facing up. Right knee is in toward the chest at a 90° angle, left leg is lengthened down on the floor.
Hold 30–45 sec
Breath, Slow, relaxed breathing
How to do it
Inhale prepare…
Exhale: Lengthen through the spine, and engage the abdominals. Begin to lower the knee tabletop knee over to the left side to a comfortable stretch. Always keeping the elbows and shoulders on the mat at all times. Pelvis will gently roll off the mat on the left side, as you lower the knee toward the floor and mid spine will rotate gently.
Inhale: Remain in the position, allowing the muscles around the hips and pelvis to relax. Deep, relaxed breathing.
Exhale: Draw the knee up slightly up toward the head to come out, rolling the hips and pelvis back to the mat. Lower the foot down to the mat.
Switch to the other side of the body.
Repeat 2 - 3 sets
To end the exercise:
Draw one knee up toward the head to come out of the position, and draw the opposite knee in. bringing both knees into the chest.
Inhale and exhale, rocking the body gently from side to side, massaging the lower back.
To rise to a seated position:
Roll to one side with both knees into the chest, using the arms to bring you to a seated position.
Be mindful
- Allow the knee to rotate over to the opposite side, only as far as you can maintain the elbows and shoulders to rest on the floor. Keep in mind that it’s more important to keep the elbows and shoulders on the mat, then to have the knee far over to the opposite side.