o Lie down on your back with the knees bent and feet flat on the floor about hip width apart. Keep the arms down straight in line with the hips and palms facing downwards.
o Breathe out and on the next in breath hollow up the lower back keeping the buttocks on the floor. Lift the arms up slowly simultaneously over the head until they touch the floor behind the head.
o Hold this position for a second and on the out breath slowly lower the arms down and flatten the back into the floor. Keep the body relaxed and the whole back supported by the floor.
o Pause for a second again and repeat these movements about 10 times or more.
This is the 1st posture in the prenatal yoga workout session 2.
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.