1. Starting Position:
- Begin by kneeling on the floor, positioning your knees hip-width apart.
- Place your right elbow directly beneath your shoulder for support.
- Your forearm should be perpendicular to your body with your palm facing down.
2. Body Positioning:
- Shift your weight onto your right side, lifting your hips off the ground so your body forms a straight line from your head to your knees.
- Your left arm can rest along your side or extend straight above your head for balance.
3. Movement:
- Inhale deeply as you engage your core muscles to stabilize your body.
- Exhale and lift your hips higher toward the ceiling, ensuring your body remains in a straight line.
- Hold this position for a few seconds, focusing on squeezing your obliques (side abdominal muscles).
4. Return to Starting Position:
- Gently lower your hips back toward the ground, returning to the starting position without letting your body sag.
5. Repetitions:
- Aim for 10-15 repetitions on one side before switching to the left side.
- Perform 2-3 sets on each side, resting briefly between each set.
Tips:
- Keep your neck relaxed, looking straight ahead or slightly down.
- Ensure your body is aligned throughout the movement to prevent strain on your lower back.
- If the position is too challenging, you can keep your knees on the ground for support.
