Lie on your back with your legs slightly bent, feet lifted off the floor, arms stretched out in front of you so that your upper body and legs form a ‘C’ shape. Tighten your abdominal muscles actively, lift your shoulder blades slightly off the floor, and hold the position still. Breathe calmly and evenly; do not hold your breath.
Attention:
Your lower back should not arch (reason: too much tension, legs too high or too straight); do not tense your neck or push your head forwards (keep your head in a neutral position, neck relaxed).
Lighten:
Keep your legs slightly extended (feet on the floor, only the upper body in a C-shape); bend your legs more; keep your arms closer to your body (arms in front of your chest instead of outstretched); adopt a partial C-shape by lifting only your shoulders slightly off the floor (focus on the upper abdominal muscles, less tension in the lower back).
Harden:
Straighten your legs completely; stretch your arms upwards (holding them above your head); hold your weight in your hands and/or on your legs.
