30s hold · kneeling
Round up slow, then let the belly sink.
- Start on your hands and knees, wrists under your shoulders, knees under your hips.
- Breathe out and round your back up toward the ceiling, letting your head hang.
- Breathe in and let your belly sink, lifting your chest and tailbone.
- Keep moving between the two shapes, one breath for each.
Tips: Let your breath set the pace. One shape per breath. Start each shape at your tailbone and let it travel up your spine.
Easier: Fold a blanket or towel under your knees. Take the weight on your fists if your wrists complain. You can do the same wave seated, hands on your knees.
