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• From laying on your back
• Hug knees into chest
• Grab outside edges of feet
• Hooking elbows on inside of the legs
• Tilt the tailbone down
• Draw the belly in to sink the lumbar to the floor
• If you notice you are concaving in your chest work to plug the shoulder blades into the upper back; that will open the sternum and collar bones and will sink the back of the shoulder (the posterior deltoids) down to the ground
• Tuck your chin in and press the back of your skull lightly into the floor so your neck is inline with the rest of the spine
• Press your inner feet forward and pull your outer feet towards the floor
• Stay here for 5 breaths