10. Supine Knee Hug + Hip Extension
Purpose: Create relaxation in low back muscles through extension.
Execution
1. Lie on back with both knees bent and feet on floor.
2. Flex hips to lift knees towards hands. Grab knees and gently pull them towards ribcage to flatten low back and potentially roll tailbone off the floor. (Exhale)
3. Place feet back on floor. Lift Pelvis up to create hip extension. (Inhale) Squeeze glutes at the top. (Exhale)