Hollow-body rock

• Duration: 6 min
• Level: Beginner
• Goal track: Weight loss

Lie on your back with your knees bent and feet flat, arms reaching toward the ceiling, the same starting shape as a hollow-body hold. Breathe out as you gently press your lower back into the mat and lift your head, shoulders and arms a few centimetres off the floor, then rock slightly forward and back on your shoulder blades instead of holding still, keeping the motion small. Breathe steadily throughout rather than holding your breath. Continue rocking for 8 to 10 slow repetitions, then rest.