Back2Yourself

Setup

1. Lie on your back, rest your arms by your sides. Leg are legs bent with feet on mat, hip width apart. Shoulders pull down the back and are relaxed.
2. Neck is relaxed.
3. The back of the head rests on the prominent part of skull. You can use a small support, such as a rolled towel or small pillow beneath the head.
4. Place your fingertips on each side of your abdomen around the level of your navel.
5. Pull your navel towards your spine and keep it there throughout the exercise. You should be able to practice core breathing comfortably with your navel pulled in. You should be able to feel this action with your fingertips.

Movement
Inhale to prepare. Exhale, curl the pubic bone towards navel as you draw the navel in strongly and lift the tailbone slightly off the floor. Lift the pelvic floor. Hold for a few counts. Inhale return to a natural position and to prepare for the next pelvic tilt. Repeat for 8 rounds of breath.

Focus points

1. Navel is always in, the strength of the navel pulling in changes from moderate on the inhale to very strong on the exhale.
2. Small movement, resist temptation to arch the back. Imagine a bowl of water centered at the navel. It doesn’t spill throughout the exercise.
3. Shoulders and neck relaxed.
4. The work is in the core and should feel strong, even though the movement is small.