Purpose – Strength Core and Lumber Spine

Set up Position

  1. Lie on your back with your knees bent and feet flat on the floor
  2. Double knee fold legs
  3. Palms facing the floor
  4. Back of neck lengthened
  5. Shoulder blades stabilized
  6. Spine in neutral
  7. Core stability muscles engaged

Exercise Description

  1. Inhale to prepare
  2. Exhale and flex the trunk, ribs to hips
  3. Extend legs and point toes with hands reaching toward calves and shoulders stabilised
  4. Inhale, Exhale for 2 counts while pulling one leg towards the body, simultaneously lowering the other leg toward the floor – keeping pelvis stable
  5. Focus on reaching further on the 2nd count
  6. You are aiming to switch legs in mid-air on the inhalation

Watch Out Points

  1. Keep pelvis stable
  2. Keep chest open
  3. Avoid loosing neutral spine, back should not peel away from floor