Step 1

Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Brace your abdominals and ensure that your spine remains in a neutral position. This is your starting position.

Step 2

Keeping your core engaged, lower (dip) your hips to the left side in an arc until they are just above the ground. In a rocking motion, return back to the starting position before lowering your hips to the right side and then back towards the starting position.

Step 3

Ensure you keep pressing away from the ground through your forearms and shoulders. Try to prevent your hips from sagging throughout the movement, ensuring you are breathing deeply throughout. You should feel tension in your abdominals and shoulders during the movement. Continue alternating between sides for the specified number of repetitions or time.

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