As you exhale,
round your spine toward the ceiling, making sure to keep your shoulders and knees in position.
Not exact matches
As you exhale,
round your
spine, tuck in your bottom, and curl inward, looking down and
toward navel.
Extend and reach forward while
rounding spine down; push and lengthen arms forward as though rowing, reaching weights
toward toes (B).
Drop the tailbone between the hips (lifting the heels as needed) Squeeze the inner thighs onto the triceps as you shift your weight smoothly onto the hands, and firmly contract the abdominal muscles by pulling the navel center
toward the
spine, allowing the entire back to
round (similar to cat pose) Keep the gaze forward as you glide onto the hands with the elbows bending to less than 90 degrees (crocodile arms).
On the exhalation, drop the tailbone and the crown of the head
toward the ground,
rounding your entire
spine.
Push the floor away with your hands to
round your
spine, and lift your belly
toward your lower back as you press your upper back
toward the ceiling.
With your next exhalation, reverse the curve of your
spine,
rounding your back up
toward the ceiling and dropping your head and tailbone
toward the floor.
As you progress, draw your belly up
toward your lower back, your breastbone
toward your upper back, and your head
toward the front of your tailbone to
round the
spine more.
The next action is to draw the navel
toward the
spine, tucking and
rounding, engaging the core.
Place your
spine into a slight extension to elongate your belly muscles, inhale, and then start rolling the roller
toward you while
rounding your
spine into flexion in the shape of a nautilus shell.