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Start with lying on your back. Then bend your knees so as the
soles of your feet touch the ground, legs should be together.
Place hands on your hips or waist, with your thumbs pointing for
ward on the waist and palms and fingers underneath the back
supporting it.
Now
exhale and swing your knees up over your abdomen, keeping your
legs bent and raising your torso. Shift your body weight onto your
shoulders and upper back. Press your elbows into the ground as
your hands support your back. Bring elbows as close together as
you can, taking care to keep your hands level on your back.
Straighten your legs so that they point diagonally upward. Hold
this position, relaxing your hips into the support of your hands.
To extend the position, inhale as you push your hips further
forward, bringing your chest toward your chin. Aim your legs and
torso toward the vertical. Once again bring your elbows closer
together, pinching your shoulder blades together and shifting your
hands to support your upper back as close to your shoulders as
possible. Hold them on the ground, parallel to each other and
pointing away from your head, with facing down.
You
can place a folded blanket under your shoulders as it provides a
soft, raised surface for your shoulders, reducing the curve of the
throat and pressure on the neck. |
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