Muscle Focus: Back extensors.
Objective: Strengthen the back extensors, glutes, and hamstrings. Increase spinal mobility.

Start Position: Lay flat on stomach with arms by side, head turned to one side. Bend both knees and hold onto both ankles.

Movement: Press your ankles into your hands and lift your chest and knees away from the Mat by engaging the backs of the legs and the back extensors. Maintain this shape as you rock forward and back. End with a stretch in child's pose.

Precautions: Avoid this exercise if you have back or knee injuries. Prior to performing this exercise, you should be able to proficiently execute the Swan and Swan Dive.
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