Lying Exercise

Positioning:
1. Begin by lying face down on your yoga mat or a soft surface. Ensure that your body is aligned straight from head to toe.
2. Your arms should be extended straight in front of you, with palms resting on the ground. Keep your legs straight and together, with your toes pointed outward.
3. Keep your head aligned with your spine, looking slightly forward or down to maintain a neutral neck position.

Movement Instructions:
1. Engage your core muscles to stabilize your body.
2. Inhale deeply, then as you exhale, gently lift your head, chest, and arms off the ground. Keep your lower body pressed into the mat.
3. Hold this lifted position for a moment, feeling the stretch in your back and the engagement in your shoulders and arms.
4. Slowly lower your head, chest, and arms back to the starting position as you inhale.
5. Repeat this movement for 10-15 repetitions, focusing on smooth, controlled motions.

Tips for Beginners:
- If lifting both arms is difficult, start by lifting just your head and chest.
- Ensure that you do not experience any pain in your lower back. If you do, reduce the height of the lift or modify the movement.
- Maintain a steady breath throughout the exercise to keep your movements controlled.