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Number of Repetitions: 3 cycles each day for 6 weeks
Goal: To perform the sequence smoothly and with coordination, while keeping the back flat and the arms straight.
Exercise:
1. Lie on stomach with forehead on floor. Legs are straight, arms straight by the sides with palms down. (Figure 1).
Figure 1
- Slowly lift forehead from floor so nose points straight ahead (Figure 2). Lower head to floor and repeat head lift (2 head lifts).
Figure 2
- Place hands under shoulders and push up into cobra position (Figure 3). Arms are straight and shoulders are not hunched up. Hold cobra position for 10 seconds.
Figure 3
- Push back into table position (Figure 4). Then rock forward into extended table and backward into sitting cat position 3 times (Figures 5 and 6).
Figure 4
Figure 5
Figure 6
- From table position, with knees together, and arms straight, rock hips first to one side and then to the other side (Figures 7 and 8). Shoulders should remain still. Rock to each side 3 times.
Figure 7
Figure 8
- Push backwards until sitting on heels, with head down and arms stretched straight in front—child pose (Figure 9). Hold child pose for 10 seconds.
Figure 9
7. Repeat entire sequence backwards.
The following is the sequence for one cycle:
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Head lift 2 times
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Cobra 10 seconds
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Sitting cat, table, extended table–3 times
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Rock hips side to side 3 times
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Child pose for 10 seconds
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Rock hips side to side 3 times
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Sitting cat, table, extended table—3 times
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Cobra 10 seconds
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Head lift 2 times
Perform 3 cycles each day.
Observations:
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When one isolated body part is moving, other parts move as well.
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Movements are not smooth and coordinated.
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Back does not stay flat—it either dips or arches
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Arms do not stay straight throughout the movements.
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Holding breath.
