The Rabbit

Figure 10-6:

Who said swimming upstream was easy?

The Rabbit is a restorative pose, so we include it here to help you recharge your batteries. This exercise reinvigorates your back and spine and massages your internal organs.

Grab your ankle weights for this exercise and follow these steps:

1. Sit with your knees bent so your buttocks are resting on your heels, and place the ankle weights on your thighs (see Figure 10-7a).

This is the starting position.

2. Make the trunk of your body as long as you can make it, and grasp your heels with your hands.

3. Lower your trunk onto your thighs (see Figure 10-7b).

Tuck your chin gently to keep your airway open. Rest your forehead on the floor if you can. Draw your belly in and up and your tailbone down for support, and let your shoulders widen and stretch.

4. Feel your back stretching as you take four to eight long, slow breaths.

Focus on relaxing while your back stretches.

5. Raise your trunk to the starting position (see Figure 10-7a).

Try putting the ankle weights on your back to give yourself a better stretch. You'll need some help from a friend with this variation in order to lay the weights across your back in a way that keeps them in place.

Figure 10-7:

Westing in wepose wike a wabbit.

Figure 10-7:

Westing in wepose wike a wabbit.

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