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OVERVIEW & PURPOSE

Most people neglect their abdominal or “core” muscles, not understanding the huge role they play in our health. A healthy core will protect a healthy spine. This fire pose stimulates and strengthens the abdominals, while improving focus and balance.

BENEFITS

• Strengthens the core, which leads to better posture.
• Great for people with pain and discomfort of the upper, mid and lower back.

PREPPING FOR THE POSE

This pose can be practiced on its own, you’ll notice even greater results if practiced on a “warm body”. Poses to help you achieve that would be:

• Cycling
• Leg Lifts

PROPS & VARIATIONS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

• Place a blanket under hips.
• Double your mat for additional support or use a blanket.

GETTING INTO IT

Depending on your body’s capacity, you may experience fire in the: low back, glutes, abdominals, chest, neck, arms and shoulders.

1. 1. Lay on your back, knees bent.
   2. Inhale bring your knees to your chest.
   3. Exhale as you rock your body/feet closer to the floor.
   4. The core is engaged and the neck is straight.
   5. Continue the rocking motion for 5 breaths before holding the pose.

This exercise can be practiced 5 rounds to begin a quick yoga warm-up.

THINGS TO CONSIDER

• Be mindful of your core strength, and take mental notes of your progress.
• After how many days of consistent practice do you notice better posture?

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