Back2Yourself

Setup

1. Lie on your belly, hands on the mat, fingers spread, fingertips are just above the shoulderline, or where comfortable for the elbows. Elbows move towards each other.
2. Legs are parallel, feet no more than hip width apart. Reach back through the legs, but keep the buttocks relaxed, not clenched.
3. Top of feet press gently into the floor, if toes cramp, place a rolled towel or mat beneath the top of the foot, toes extending beyond it.
4. Stabilize the core by drawing the navel towards the spine, press the pubic bone into mat, tuck your tailbone down, lift pelvic floor.

Movement

1. Inhale to prepare, pull your navel toward your spine and lift your pelvic floor.
2. Exhale Reach your heart forward and up as torso lengthens. Keep your chest lifted as you inhale for three counts.
3. Exhale as you reach your heart forward and down.

Focus Points

1. You should not feel any discomfort in the low back. If you feel discomfort, stop the movement before you feel pain.
2. Hands are approximately at shoulderline, but may be further back if it is more comfortable for the elbows to be less bent.
3. Spread fingers wide. Hands feel as if they are sliding back, along the mat, but they don’t move.
4. Your arms are always bent. Upper arms are parallel to help you bring the shoulders down, away from the ears. Elbows point down and back.
5. The purpose is to strengthen the back, not the arms. Resist the temptation to lift your torso using your arm strength.
6. Neck is in line with spine, reach forward with the heart, resist reaching with the chin.
7. Reach back from navel to feet, while reaching forward from navel to crown, thereby lengthening the spine and making space between the vertebrae as you lift and lower the torso.
8. Most of the work is in the back but core and legs are active.
9. Pull your navel towards your spine and lift your pelvic floor throughout the exercise.