Rocking

Equipment:

Mat

Prop:

None

Difficulty (1-5):

5

Repetitions:

3-5

Main Body Position:

Prone

Spine Position:

Extension

Part of Series?

No

Start Position 🏁

  • Lie on front
  • Knees deeply bent and close together but not touching
  • Point feet
  • Big toes touching
  • Hold fronts of ankles

Cues 💡

  • Exhale to lift up into bow shape
  • Head up, eyes forward
  • Use inhale (nose) to help lift ribcage
  • Lift knees and thighs on exhale (mouth)
  • Look for uniform bend to spine
  • Slowly rock back and forth with inhale and exhale
  • Watch tendency to pinch shoulder blades together. Keep shoulder blades neutral.

Breathing 🫁

  • Inhale (nose) to lift ribcage up
  • Exhale (mouth) to lift thighs up

Modifications 🔧

  • Hold bow shape for a few deep breaths (without the rocking movement)
  • Hold one ankle while opposite hand and forearm placed on mat. Elbow is bent and arm is supporting body.