For the first exercise... SUPINE. For Video Click Here: youtu.be/qh5YwIHXrGk Level 1: The supine may take a few attempts to get the hang of, and can be a bit confusing at first. Once the basic movement is down, it is easy to get back to. Make sure that you pay attention to what you are doing because it is very easy to overlook important details of this exercises. Lay with the shoulder blades resting on a flat surface about 8-10 inches off the ground. About the height of two yoga blocks. The feet should be flat on the floor, toes facing forward, and knees apart. Start with the back flat, and then lower down until the lower back is rounded, role the hips forward and up. You should feel a locking of the back and hips, which should make the area feel much more sturdy and in control. For the time being do not worry about the height and elevation of your hips and back. Focus more on the rolling of the hips motion and the locking of that area. As your flexibility progresses you will eventually be able to have a straight line from your knees to shoulders. Be sure not to arch your back in the same way you would do a bridge. Hold for about 20 seconds, then rest Repeat 3-5 times Work up to 30, 45, and 60 seconds
Posted on: Fri, 09 Jan 2015 16:43:17 +0000