Kneeling Spine Imbalance & Pelvic

1. Starting Position:

   • Begin on a comfortable, flat surface, such as a yoga mat.

   • Kneel on the mat with your knees hip-width apart.

   • Position your hands directly under your shoulders for support.

   • Your back should be straight, and your head should be aligned with your spine, looking slightly forward.

2. Engagement:

   • Engage your core by drawing your belly button towards your spine.

   • Keep your hips stable, avoiding side-to-side movement.

3. Movement:

   • Slowly lift your right hand off the floor and stretch it forward while simultaneously lifting your left leg straight back, keeping it in line with your body.

   • Maintain balance and ensure your hips stay square to the ground.

   • Hold this position for a few seconds, focusing on stabilization and maintaining alignment.

4. Return:

   • Gently lower your right hand and left leg back to the starting position.

   • Repeat the movement by lifting your left hand and right leg, following the same process.

5. Repetitions:

   • Aim to perform 8-10 repetitions on each side, ensuring controlled movements throughout the exercise.

6. Breathing:

   • Inhale as you lift your limbs and exhale as you return to the starting position.

   • Maintain regular breathing throughout the exercise to support focus and stability.

7. Cool Down:

   • After finishing your sets, sit back on your heels and take a moment to stretch your arms forward, relaxing your back and shoulders.

Tips:

• If you're struggling with balance, you can modify the exercise by keeping both hands on the ground for added support until you build strength and stability.

• Always listen to your body, and if you feel discomfort, stop the exercise and reassess your form.