What you are practising
Introduce a small controlled trunk curl.
Muscles involved
Abdominal wall, especially rectus abdominis, with neck flexor support.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyDeveloping · Matwork preparation
Chest-lift preparation
Introduce a small controlled trunk curl.
Lie with feet down and knees bent. Support the head lightly with both hands, elbows within peripheral vision.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on back · Mat; optional folded towel
Set up with support.
Lie with feet down and knees bent. Support the head lightly with both hands, elbows within peripheral vision.
- Make a small nod without jamming the chin towards the chest.
- Lift the head and upper chest a short distance as one movement.
- Lower gently and rest fully between repetitions.
BreathExhale to lift; inhale while lowering. Keep breathing if you pause.
- Repetitions & pace
- 3–5 short repetitions. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look towards the thighs without pulling the head forward.
Choose the right version
- Make it easier
- Keep the head down and practise rib breathing instead.
- A possible next step
- Add one additional repetition before increasing height.
- Watch for
- Pulling on the neck, flaring the elbows or repeatedly straining to lift higher.
Suitability: For osteoporosis, vertebral fracture history or neck symptoms, obtain advice before loaded spinal flexion. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.