GOAL: Strengthen the back extensors of the spine

SET-UP: Prone

PROPS: No Props


DETAILS: Inhale lengthen through the spine. Exhale draw the belly button to the spine, float the head up and shoulders down and come into a hover position but keep the hands on the mat. Inhale stay lifted and float the hands up and extend them forward in line with the shoulders. Exhale circle the arms wide and back to the sides, lifting a little higher in the upper spine. Inhale extend the arms forward keeping the spine long and lifted. Exhale circle the arms wide and back and lift again through the spine.