#1 The Swan Dive
This beautiful move extends the spine, decompressing and articulating the vertebrae to help counter our forwarding-bending lifestyle. It stabilizes the powerhouse and strengthens & stretches the spine and through the front of the hips. I LOVE it.
Set Up: Lie on your stomach with legs together and palms placed on the floor just in front of your shoulders. Lift your abdominals away from the floor by drawing you navel to the back of the body while sending your tailbone to the floor.
Breathe in and begin to gently press through your palms to raise your upper body off the mat, maintaining a long spine and lengthened neck. Exhale out and gently lower.
#2 The Leg Pull
This awesome move strengthens the entire body! The legs, butt, arms, shoulders, back and the powerhouse. It's also great for opening up the chest.
Set Up: Sit with your legs together in front of you, feet pointed, and place your hands flat onto the mat just behind your pelvis, fingers pointing forward. Straighten the arms and as you breathe in push the bottom of your pelvis towards the ceiling so that your body is in a straight line with the spine holding its natural curves. Exhale and slowly lower.