Rocking
An advanced back extension exercise where you rock forward and back while holding your ankles. Opens the chest and strengthens the entire posterior chain.
1 min
Inhale to rock back, exhale to rock forward
1Setup
Lie face down. Bend both knees and reach back to hold your ankles with your hands. Keep knees hip-width apart. Engage your glutes and press your pubic bone into the mat.
2Execution
1. Inhale, press your feet into your hands to lift your chest and thighs off the mat simultaneously. 2. Create a bow shape with your body — open chest, lifted thighs. 3. Exhale, rock forward onto your chest, keeping the bow shape. 4. Inhale, rock back onto your thighs. 5. Continue the rocking motion, maintaining the lifted bow shape throughout. 6. Perform 5-8 rocks. 7. Release the ankles and rest in Child's Pose.
Tips for Better Form
- ✓The rocking comes from the breath and subtle weight shift, not force
- ✓Keep knees hip-width — don't let them splay
- ✓Press feet strongly into hands to maintain the bow
- ✓Protect the lower back by engaging the glutes throughout
Watch Demo
Equipment Needed
mat