Lie on back. Raise right knee, tucking right heel as close to your butt as you comfortably can. Put fingers of both hands beneath the small of your back, fingertips almost to the outer edge of the spine. Take a deep inhale, then tighten core, keeping back in contact with fingers, and with a smooth exhale, attempt to lower the bottom of your ribcage toward your pelvis, keeping a strong “canister” throughout your midsection. Your head and shoulders should lift off the floor, but just barely (as if someone could slide a piece of paper under your shoulder blades, but nothing much thicker). Do NOT tuck chin! Keep your neck neutralized, ears over shoulders.
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