2. Breast Stroke Preps (1,2,3) – 5 reps each

Starting Postition – laying on your stomach, feet together squeezed, bum squeezed; head down to the floor; Note: legs can be apart if you feel tension in your hips or low back.

1. FIRST POSITION- hands are bent to the sides, about the width of your mat.

  • INHALE – to prepare
  • EXHALE – slide the shoulder blades down your back, contract the abdominals (lift your abs to your spine) as you press into your forearms to raise your upper body off the mat (bottom rib stays on the floor and head stays in line with your spine) 
  • INHALE – hold the position at the top; keep sliding the shoulder blades down your back, head in line with spine; keep the legs squeezed, bum squeezed the whole time.
  • EXHALE – lower back to the floor by engaging the abdominals.
  • Repeat to finish 5 reps

2. SECOND POSITION - Hands cupped to thighs, shoulders rounded to the floor; legs and bum stay squeezed the whole time. Feet stay on the floor.

  • INHALE – round the shoulders back to neutral
  • EXHALE – reach fingers to toes as upper body comes off the mat; contract the abdominals (lift the abs towards your spine).
  • INHALE – hold position at the top; keep sliding shoulder blades down your back as you continue to reach for your toes.
  • EXHALE – contract and lift abdominals as you lower upper body to the start position.
  • Repeat to finish 5 reps

3. THIRD POSITION – hands under the forehead, elbows out to the side;  legs and bum stay squeezed the whole time. Feet stay on the floor.

  • INHALE – to prepare.
  • EXHALE – slide the shoulder blades down the back and lift upper body off the mat (lead with the albows); contract and lift the abdomnimals to the spine.
  • INHALE - hold the position at the top; keep sliding the shoulder blades down your back.
  • EXHALE – lower upper body to the floor, contract and lift the abdominals as you lower.
  • Repeat to finish 5 reps