Step 1
Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that your hips and knees are together. Imprint your spine into the mat and bring your legs into tabletop position, ensuring that your knees are stacked over your hips, your toes are pointed, and your shins are parallel to (in line with) the floor. Rest your hands gently on your knees. This is your starting position.
Step 2
Inhale. Set your T-zone. Exhale. Tuck your chin into your chest and draw your ribs to your hips to elevate your head, shoulder blades and upper back off the mat, ensuring that your T-zone remains set to prevent the ‘doming’ of your abdominals. At the same time, extend your knees to create a 90-degree angle at your hips and extend your arms by your sides with palms facing down, ensuring that your arms are parallel to (in line with) the floor.
Step 3
Inhale. Elevate your arms slightly and then lower your arms slightly. Complete this action, called a pulse, five times in total.
Step 4
Exhale. Elevate your arms slightly and then lower your arms slightly. Complete this action, called a pulse, five times in total.
Step 5
Repeat this movement until you have completed 100 pulses (10 breaths) in total, inhaling for five pulses and exhaling for five pulses. Lower your head and shoulders, bend your knees and place your hands on your knees to return to the starting position.
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