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.