Lie face down on the mat, then simply lift up with your hands and rest on your elbows.

Think about letting your hip bones sink into the mat, and let your back relax.

Hold for one or two breaths, then slowly return to lying face down on the mat.

The next move is to lift up and rest on your hands.

Let your pelvis sink toward the mat, and let your back relax.

Hold for one or two breaths, then slowly return to lying face down on the mat.

Relax for a few seconds, then come up and rest again on your hands.  Then release back to the mat.


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Supported Lifts