Take five breaths pressing the forearms into the floor and drawing the shoulders up away from the head. Some calls this Puppy Dog or Forearm Down Dog or Dolphin, no matter what the name work to keep the length of the spine. If needed bend the knees slightly to help reduce a rounded spine.
After your last exhale, inhale and swim the body forward into forearm plank. Align the shoulders over the elbows and most importantly press evenly into the forearms to help take the pressure out of the lower back. Keep the pelvis in neutral (front ASIS, hip bones tipping slightly upward into the core). Engage the legs around the mini ball or block and do not sag the head. Hold here for five breaths.
Keep the pelvic core strong at all times, not sucking in but co-contracting the entire core 360 degrees round.
After your five breaths, sit back onto your heels in Devotional pose (aka Child’s pose) for five breaths.
INHALE Move back into Puppy Dog –> EXHALE feel the contraction of the inner core and length in the spine–>INHALE swim forward into Forearm Plank –> EXHALE hold and contract on the ball between the legs and resist the core against gravity –>INHALE back into Puppy Dog. Repeat 5 – 10 times, using Devotional as needed.
Tags: Arms, Core, Back, Plank, Yoga, Core work, Down Dog