This is a workout that helps you build more strength and stability into your core muscles by gradual progression.

The most important thing is to make sure that you pay attention to the proper core breaths - breathing mainly into your thorax (i.e. ribcage) whilst keeping a slight activation in your abdominal muscles. This, to avoid excessive intra-abdominal pressure.

Be precise in your movement and give yourself time to develop gradually - don't expect yourself to stay in the positions more than 3-5 breaths to begin with. We want you to reach a deep core activation with each breath.

Relevant time stamps:
00:52 introduction to the technique
02:38 "double knee folds" with core breaths
05:49 add "arm openings" to challenge control & co-ordination



How can you take this further?
Step 2: lift your arms off the mat (while exhaling) & place them back (while inhaling).
Step 3: practice "arm openings" which is reaching the arms overhead (while exhaling) without lifting the upper of lower back off the mat.
Step 4: add light hand weights into the mix
a) hovering arms just off the mat while maintaining length through the spine & connection to the mat
b) "arm openings" with weights