Back

05. Head Down-Bottom Up Posture

This restorative posture helps to reduce tension in your neck and shoulders. It has a very calming effect on your nervous system which makes it a go-to technique whenever you feel stressed.

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 5 cycles for a total of 3 sets.

Perform 2x/day for the next 3-5 days and then as often as desired. *Unless otherwise directed

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

 

Back
Donate