How to Guide

CHEST & ABDOMINAL
LOWER BACK & BUTTOCKS
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Lie on your stomach with head off of the mat, resting on hands.
You may move up or down for the most comfortable position.
You may also lie with one cheek on the mat or accompanying pillow at the same
time to relax the face and jaw.
Time: 10 – 20 minutes
Place the mat on a chair with a slight fold, so your gluteus and lower back are
both in contact with the mat.
Carefully sit fully against the mat and back of the chair.
Time: 10 – 30 minutes
Place mat on the oor and sit with legs crossed or extended in front of you
Time: 10 – 15 minutes
Facilitates recovery after workouts, aids digestion, and promotes circulation
in respiratory muscles.
Relieves lower body tension, facilitates recovery after lower-body workouts,
promotes good posture. Great for using at the ofce or traveling on a plane.
CHAIR:
FLOOR: