Objectives

  • Encourages optimal spinal alignment and mobility.
  • Reduces Sympathetic Tone (Fight or Flight).
  • Stretches lateral hip musculature.

Targeted Muscles

  • Para Spinal Muscles
  • Waist and Outer Hip Musculature

How to Perform

1Sit with legs extended out on floor. If your back is unable to straighten, try completing the hamstring stretch first. If your seat bones don’t both touch the floor, it’s suggested that you place a block or pillow under your hips.
2Take your right leg and cross it over your left leg. Pull the knee in comfortably close towards your chest.
3Take your right hand and place it behind your back, to help extend your spine.
4Take your left hand and place it on the outside of your right knee to twist.
5Inhale, lengthen your spine. Exhale and twist. Repeat till end range.

Common Challenges

  • Many do not extend the spine enough and round the upper spine. Take your time extending the spine by imagining your spine becoming straight as a pole or pretending a string is pulling the back of the head up towards the ceiling. Then move into a deeper twist.

Load Sets Reps Tempo Rest
n/a 1 5 Breaths Inhale Extend the spine: Exhale Twist further with each breath n/a

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