- Flying Upward Breath
- Engage Core back on inhale – just a little
- Concentrate on drawing the Pubic Bone toward the Heart
Think of meaning of the word Core – Heart!
- Try to maintain a little lift on the next inhale
Then, to engage the core but protect the lower back, gently squeeze the inner thighs to fire up the multifidus muscles that around the sacrum. You'll feel a little tipping back of the pelvis. Now you are ready to come into a safe backbend.