Name: Playbook - Aaron Miller - Lower Body + Lower Back
Uploaded: 2021-10-23T13:57:52.553Z
Duration: 10 min
Description: Lower Body + Lower Back

- Make sure your wrists are directly under your shoulders and your knees are directly under your hips.
- Keep the movement smooth while maintaining that good base.
- The tops of your feet should be flat on the floor behind you. Make sure that you are not on your toes and the space between your flattened feet to the floor is equal on both sides.

-Don't bend your elbows but instead keep them in a locked out position.
- Make sure that you aren't moving foward and backward. It is only an up and down motion.
- Avoid pausing during the range of motion movement.

Cat Cow

- Come to your hands and knees on the mat.
- Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching.
- Bring your belly to rest between your thighs and root your forehead to the floor. Relax the shoulders, jaw, and eyes. If it is not comfortable to place the forehead on the floor, rest it on a block or two stacked fists. There is an energy point at the center of the forehead in between the eyebrows that stimulates the vagus nerve and supports a "rest and digest" response. Finding a comfortable place for the forehead is key to gaining this soothing benefit.
- Stay as long as you like, eventually reconnecting with the steady inhales and exhales of your breath.

Child’s Pose

- spread legs as far as your mobility allows 
- opposite arm to opposite leg to stretch (this emphasizes stretching your lower back along with your hamstrings)
- try not to bend knee to stretch more hamstring
- little bounces can help you achieve more range of motion while relieving you of the discomfort of the stretch, but don’t rely on bouncing too much. You want to hold as much as possible.