Neutral Spine, Supine
Setup and Key Actions
Lie on your back. Separate your feet far enough apart so that they can fall open comfortably (heels in, toes out). Rest your arms alongside you with a comfortable amount of space between your arms and the sides of your body. Turn your palms to face up, and draw your shoulder blades in toward each other slightly to broaden across your chest. Keep your chin level with your forehead. You may either close your eyes or keep your eyes open but relaxed.
If your lower back feels achy or sore, place a rolled blanket under your knees. If you're feeling agitated, rest a folded blanket over the tops of your thighs. If your chin is higher than your forehead or your head or neck feels uncomfortable, place a folded blanket or cushion underneath your head and neck.