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07. All Four / Hands and Knees Posture

This foundational posture is critical for shoring up your shoulder complex, abdominal and pelvic stability. If you have trouble tolerating due to wrist tension make sure you add appropriate support for your wrists to make it comfortable. Over time your wrist tension should diminish where you don’t need to use the support anymore.

Instructions:

  1. Position yourself on your forearms and knees with your forehead resting on the ground and your hands at the level of your forehead and your hips directly over your knees. 
  2. Gently press your forearms down into the floor noticing your shoulder blades sliding down and together towards your spine and hips.
  3. Inhale softly, slowly through your nose.
  4. Purse your lips and softly, slowly and fully exhale all the air out of your lungs sensing your front lower ribs folding down into your belly as your abdominals draw in and up towards your spine. 
  5. Pause until you feel a mild urge to breathe again. 
  6. Complete 3 sets of 5 breath cycles.

Perform 1-3x a day for next the 1-3 days and then as often as desired. *Unless otherwise directed

  • Optionally, use your testing technique to determine your optimal frequency and duration to perform.

 

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