Swan

This is a great exercise for those lower back muscles. Begin by lying flat on your stomach, facing down on the Mat. Engage your abdominal muscles to support your spine and protect your lower back. Inhale as you press your pubic bone into the mat and gently lift your head, chest, and upper body off the mat, using the strength of your back muscles. Keep your gaze forward and your neck in line with your spine, avoiding any strain. Exhale as you lower your upper body back down to the mat with control, maintaining length through your spine. Repeat for several repetitions, focusing on the fluidity of the movement and the engagement of your back muscles.