zSCone-7

prep
foot placement, hand placement

bend
flex vertebral column

flex
lower the head

extend
rise up

breathe out
exhale like a whale

return
repeat

bend
flex vertebral column

lift
move ribs apart

exhale
repeat
Strength and Coordination
Posture
Hips externally rotated, heels shoulder-width apart.
Place hands on hips with thumbs toward the back.
Breath Technique
Inhale through the nostrils, retain the breath and do the movements, then return to neutral position and exhale, at first through the nostrils, and finish the exhale through the open mouth, expressing audibly, “haaa”
How to do
hands stay on hips, bend at the waist and lower your head, extend the vertebrae sequentially, beginning at the lumbar and ending with the head tilting back
Then, exhale like a whale spouting off