on your hands and knees. hands are under the shoulders and knees aligned with vertical thigh bones and a 7-10 inch gap between knees
place a dowel on your back - touching the tailbone, upperback and back of the skull
rotate the elbows inward so they are pointing at the tops of your thighs
check the lumbar curve - one hand width
inhale and the belly drops with out affecting your posture
with an exhale lift the belly button and intestines back into the rib cavity with out disturbing the spinal position
20 breaths 1-3 sets
11. 4 Point Tummy Vacuum freebirds | |
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