Purpose:  Strength – Core and Obliques and upper body

 

Exercise Description

  1. Lie on your side and bend your bottom leg to 90º and lengthen your top leg, hips stacked
  2. Engage core and pelvic floor, shoulders back and down
  3. Rest on your elbow
  4. Elbow should be directly under shoulder, make sure feet, sit bones and elbow are all in a straight line, use edge of mat to guide you
  5. Have your top arm resting on body
  6. Make sure you have a straight line from your hip to your armpit and that you have not dropped into your ribs
  7. Maintain the natural curve of your spine
  8. Engage core
  9. Inhale to prepare
  10. Exhale and lift hips from the mat hold for 1 minute or as long as possible

Watch- Out Points

  1. Make sure ribs do not sink
  2. Avoid rounding forwards
  3. breath normally
  4. Maintain neutral through lumbar spine and neck
  5. Make sure you do not drop into the shoulder and keep elbow under shoulder

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