Spinal Rocking (Prstha Ashti)

Benefits:

• Stretches back muscles

• Massages the spine

• Strengthens abdominal muscles

 Steps:

• Lying on your back, bring your knees into your chest and place your hands beneath your knees

• Bring your forehead towards your knees

• From this position, begin to rock gently forward and back, massaging your spine

• Use a small rocking motion when first starting

• If spine is flexible enough, you can rock all the way forward coming up onto your sitting bones as you inhale and rock all the way back onto your upper back and shoulders as you exhale

• Keep your chin tucked to your chest to protect your neck

• Rock back and forth 8-10 times