F 46 Supine P Expansion EN

From a spine position, activate through the legs as you lift up to the forearms, tuck the chin in towards the chest and look toward the toes.

Make sure to create a little bit of space between the heels here.

And you want to tuck your hands in underneath the pelvis and try to bring the shoulder blades as close together as possible and doing this.

And this automatically makes the chest push upward.

You want to try to get as hollow a feeling in the lower back and middle back as you push the chest upward to try and get the shoulder blades as close together as possible to tuck under the pelvis.

Now slide the pelvis back over the top of the hands.

Now really the hands should be really together here.

And as you do that, keep the chin in towards the chest, keeping the legs rigid as you slide back over to the hands, over the hands to the point where you feel that you might be able to extend your head and neck back and lower the crown of the head to the floor.

Now if it’s not possible to do this or you don’t feel comfortable extending the head back, it’s absolutely fine to keep your head upright, the chin tucked in, and just working a lot more on this feeling of the shoulder blades coming together and the chest protruding upward as you actively press the balls of the feet forward, rotating the thighs slightly inward.

To release chin draws in towards the chest as you slowly start to slide back and allow for the shoulder blades to move away from each other and chin stays to the chest as you lower the back down to the ground.

Moving the arms out to the side of the body and relaxing.