Benefits:
- improved back- and gluteal muscle strength (these muscles help to maintain the stability of the spine and pelvis)
- improved strength of the hamstring muscles which can reduce the risk of knee injuries
- improved flexibility of the abdominal- and shoulder muscles
- improved flexibility of the hip flexor muscles that tend to become short and tight from a sedentary lifestyle
Method:
Lie down with your forehead resting on the mattress, your legs stretched next to each other, and your fingers interlaced behind your back. As you exhale, suck the belly button in to engage your core muscles and squeeze your legs together so they slightly lift off the mattress. Press your pubic bone firmly down.
Inhale to prepare, and when you exhale squeeze your shoulder blades together, and extend your arms as you lift your upper body. Inhale to come down.
As you exhale again, bend your knees and do a triple kick with your heels (legs still squeezed together). Inhale to stretch your legs on the floor again. Think about the gentle rocking of a rocking chair as your upper and lower body moves separately.