58
dare
september 2013
september 2013
dare
59
dare
wellbeing
dare
wellbeing
58
dare
september 2013
Start in Preparatory Position
This is where you learn to relax and
stabilise.
Start on your back, knees bent, feet flat on
the floor slightly apart.
Settle your breathing and relax all joints
and muscles.
Become aware of how your chest, ribcage
and abdomen move with breath.
This is preparatory position. Head, neck,
spine, pelvis, hips and legs are in a `neutral',
relaxed, natural alignment.
PrEPArATOrY POSITION
Chest Lift
1
Hands under your head, stabilise in
neutral: lift pelvic floor, draw abdominal
muscles in, drop shoulders down.
Breathe in.
2
Exhale, simultaneously nod your chin
and roll head and shoulders forward.
Keep pelvis neutral. Draw belly to spine.
3
Inhale, hold still. Keep core (pelvic
floor and abdominal) strength. Drop
your shoulders.
4
Exhale, roll down. repeat six to eight
times.
PeLviC CurL
1
relax hips completely. Breathe in.
2
Exhale, draw belly in, curl your tail
under, roll hips off the floor. Use your
legs, not your back.
3
Inhale and hold hips high, curling tail
under. Legs and hips strong, maintain
pelvic floor.
4
Exhale, roll onto the floor, ribcage first,
then waist, lower back, hips last. Use
belly muscles, control movement, relax
hips completely when back to neutral.
repeat five to six times.
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