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STEP 1: Lie on your belly, while your head rests on your lower arms.
STEP 2: Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.
STEP 3: The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards the belly and the lower back does the real work.
STEP 4: If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.
STEP 5: The buttock muscles remain relaxed during the exercise. Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. You can tilt your head back. The shoulders are broad in front and the shoulder blades remain low. |