Part 3/5:
Next, hug your knees into your chest and rock gently from side to side to release any pressure from your lower back. Stretch your arms overhead, inhaling to lift both legs to a 90-degree angle and exhaling to lower them back down. The focus remains on protecting the lower back and keeping movements deliberate.
To add variety, you may bend your knees, bringing them to your chest, and then return to straightening your legs, or opt to keep your feet grounded as you engage your core. Choose the modifications that best suit your body today.
Continue to breathe deeply, inhaling while hugging your knees and exhaling as you extend one leg out. Alternate leg lifts at this stage can be invigorating, repeating the process with each leg while remaining mindful of your breath and form.