Listen to the sound clip Adjust Pad: Position below hips and add weight if needed. Lie Down: Face down, feet secured, weight in hands, upper back slightly rounded. Lift Up: Exhale and raise upper body, squeezing glutes. Lower Down: Inhale and control descent, engaging glutes and avoiding overextension. from Neerja (English India) TTS Computer AI Voice:
Adjust Pad: Position below hips and add weight if needed. Lie Down: Face down, feet secured, weight in hands, upper back slightly rounded. Lift Up: Exhale and raise upper body, squeezing glutes. Lower Down: Inhale and control descent, engaging glutes and avoiding overextension.
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