Benefits:
- increased blood circulation
- a good way to start practicing breathing under control
- improved strength and stamina for the core muscles
Method (including modifications):
Lie down on your back in a neutral position (with the knees bent, the back muscles relaxed, slight neutral arch in your lower back). Arms alongside your body.
As you exhale, suck the belly button in to engage your core muscles, then lift your legs up (keep your knees bent to start with).
The next time you exhale, lift your upper body off the mat. Rest on the tips of your shoulder blades, making sure that your shoulders are not rolling forward.
As you inhale, pump with your arms up and down 5 times, then repeat the same amount of pumps on exhalation.
Once you are comfortable with the movement and your breathing is under control, slowly start to stretch your legs towards the ceiling while you keep pumping with your arms.
If your neck starts to complain, place one hand behind your head and keep pumping with the other arm, alternate hands after every 20 pumps.