Move Of The Month

Purpose:
Helps to flatten the stomach, strengthen the back muscles and increase spinal mobility particularly the lower back.

Method:
Begin the exercise on all fours, wrists and knees positioned directly beneath the shoulder and hips. Keep a straight back, palms flat on the floor with fingers evenly spread and face looking down towards the floor, keeping the neck long.

Slowly raise head to face forwards at the same time inhale and push chest downwards extending your tailbone up keeping hips square to the front. Relax and hold the pose for three to six breaths.

Now gently exhale and lower your head. Allow the back to round upwards, dropping your tailbone and shoulders and pull your navel in towards your spine creating a hump in the back. Relax and hold the pose for three to six breaths keeping hands and knees firmly on the floor to maintain good posture.

Repeat the sequence two or three times. Do not allow your stomach to dome particularly when your back is arched. At this point we should be holding the stomach in. The movement should be smooth and continuous.

[Updated 07/02/05]

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