Sit on the floor with your legs in front of you. Keep your back straight and slowly move your legs to one side as you shift your weight onto the opposite hip. Slowly roll from your hip onto your belly.
Straighten your legs behind you. Point your toes and rest the tops of your feet on the floor. Face your knees toward the floor and position your legs a comfortable distance apart.
Press your hips into the floor. Rest your stomach and chest on the ground. Tighten your stomach by pulling your navel toward your spine to protect your back.
Squeeze your shoulder blades down to stabilize your shoulders. Position your arms straight alongside you, over your head on the floor, out to the sides in line with your shoulders or in whatever position the exercise requires.
Look toward the floor to position your neck in line with your spine. Rest your forehead on the floor if this is comfortable.
Place a folded up blanket, or small pillow underneath your hips if you experience any back discomfort.
Breathe normally while in the prone position.
