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Spine Balance

Spine Balance


1. Begin with hands under shoulders and knees under hips. The pelvis is in neutral position with the abdominals engaged and hollowed towards the spine. Breath pattern is inhale through the nose, exhale through the mouth with slow deep breaths.


2. Reach the right arm straight forward keeping the right shoulder blade anchored down the spine. Notice the effort in the core muscles to keep the hips and back stabilized.

3. Extend the left leg straight back and then press up through the heel so leg is at hip level. The toes should be pointing towards the floor. The back remains flat, the pelvis stays in neutral and the hips should stay level. Hold this position for 5 full breaths.

4. Return to all fours and repeat on other side: left arm reaching and right leg pressing up.

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