12. Hanging

Instructions:

1. Using a secure bar to hang from, keep your feet on the ground as you hang. You may also place a chair under yourself for additional safety. 
2. As you hang, position your legs in front of you as if you were in a chair position. 
3. Tuck your pelvis under your as you exhale to engage your lower abdominals and feel your belly button lift up and in. 
4. Inhale softly, slowly and fully through your nose.
5. Purse your lips and slowly and completely exhale all the air out of your lungs. Notice your abdominals engage and your lower front ribs fold down towards your stomach. 
   • You will sense a stretch through your arms, chest, rib cage and down to your lower back as you get farther to the end range of your exhalation and relax in the hanging position. 
6. Pause until you feel a mild urge to breathe.
7. You may also optionally:
   • Place a rolled towel between your thighs for a slight inner thigh squeeze to support your lower body and pelvic stabilization while you hang. 
   • Place your feet up on a chair or on a lower block to deepen into the hang and activate the back of your legs, your hamstrings, to support your optimal alignment in this restorative posture. 
8. Repeat 3-5 breath cycles or until you feel like you need a break from hanging.

Perform 1-3x/day, 3 days a week. *Unless otherwise directed

• Optionally, use your testing technique to determine your optimal frequency and duration to perform.
• *Caution* - When you come out of the hang, gently and slowly reclaim your body weight through your feet with an exhale. Your spine was just stretching and opening where fast re-compression may cause pinching or discomfort.