Bodyweight Lying Svend-Press

Bodyweight Lying Svend Press

Positioning:

1. Start by lying flat on your back on a comfortable surface, such as a yoga mat.
2. Extend your legs straight out in front of you, keeping them together.
3. Bend your elbows and bring your forearms together in front of your chest, with palms pressed against each other to form a triangle shape.

Movement:

1. While keeping your elbows fixed, slowly press your palms together and lift your arms straight up towards the ceiling.
2. Maintain tension in your core and keep your lower back pressed into the mat to stabilize your body.
3. Hold the raised position for a moment, feeling the stretch in your chest and arms.
4. Gradually lower your arms back to the starting position, continuing to keep your forearms pressed together.
5. Repeat this movement for 10-15 repetitions, focusing on controlled movements and maintaining a stable core.

Tips:

- Breathe out as you lift your arms and inhale as you lower them.
- Ensure your neck stays relaxed throughout the exercise.
- Modify by reducing the range of motion if needed.