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3. Inhale <strong>and</strong> squeeze the but<strong>to</strong>cks underneath you, getting a boost <strong>and</strong> growing even taller, reaching<br />
up <strong>to</strong> the ceiling through the crown of your head. As you exhale, maintain your arms at shoulder<br />
height <strong>and</strong> curl your body forward over the legs in<strong>to</strong> a deep, but lifted C shape, imagining that<br />
you are curling up <strong>and</strong> over a beach ball <strong>and</strong> lifting your abdominals so as not <strong>to</strong> let your s<strong>to</strong>mach<br />
<strong>to</strong>uch it.<br />
4. Inhale as you rise back up <strong>to</strong> sitting, articulating through the spine, rolling up bone by bone,<br />
making sure that your head is the last thing <strong>to</strong> lift, until you return <strong>to</strong> the starting position, further<br />
refining <strong>and</strong> perfecting your posture. Squeeze your glutes <strong>to</strong> get an extra boost <strong>and</strong> lift your gaze<br />
so that you are looking slightly above the horizon line, which will help you <strong>to</strong> lift your entire<br />
body higher.<br />
5. As you exhale, draw your navel deeply <strong>to</strong> your spine <strong>and</strong> curl forward again, reaching your arms<br />
strongly <strong>to</strong>ward the wall in front of you. As you round in<strong>to</strong> the C curve this time, stretching your<br />
spine <strong>and</strong> keeping your legs strong <strong>and</strong> straight, feet flexed, try <strong>to</strong> bring your head as close <strong>to</strong> the<br />
floor as possible, deepening the stretch.<br />
6. Repeat five <strong>to</strong> seven times.<br />
Open-Leg Rocker<br />
The Open-Leg Rocker strengthens the abdominals, stretches the hamstrings, massages the spine,<br />
improves balance <strong>and</strong> coordination, <strong>and</strong> inspires a playful determination.<br />
1. Balancing on your but<strong>to</strong>cks just behind your tailbone, with your pelvis curled under, lift your legs<br />
straight up in front of you, shoulder-width apart, <strong>and</strong> clasp your ankles. Keep your arms strong<br />
<strong>and</strong> straight. You’ll maintain this position for the duration of the exercise. <strong>Your</strong> shoulders should<br />
be relaxed <strong>and</strong> your gaze straight ahead. To prepare, breathe in. As you exhale, draw your navel<br />
back <strong>to</strong> your spine <strong>and</strong> stabilize your balance in the position.<br />
Modification: If you have trouble reaching your ankles with straight legs, simply bend the<br />
knees <strong>and</strong> hold underneath the knees with the lower legs parallel with the floor. With each<br />
repetition, try <strong>to</strong> straighten your legs more, until eventually your legs are straight <strong>and</strong> you can<br />
clasp your ankles.<br />
2. Inhale again <strong>and</strong> rock backward smoothly on your spine, with control, just up <strong>to</strong> the base of the<br />
neck, taking care not <strong>to</strong> let the back of your head <strong>to</strong>uch the mat.<br />
3. Immediately rock forward <strong>and</strong> back up as you exhale, using your abdominal muscles <strong>to</strong> return<br />
your body <strong>to</strong> the starting position, where you will hold your balance for a count of three, lifting<br />
taller, deepening your abdominals, <strong>and</strong> perfecting the posture.<br />
4. Then repeat. If you have trouble keeping your knees straight, that’s okay. In time, this exercise<br />
will help you <strong>to</strong> stretch your hamstrings <strong>and</strong> you’ll be rocking <strong>and</strong> rolling with straight legs like a<br />
circus performer.<br />
5. Repeat five <strong>to</strong> seven times.
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