Female: —knees. So spreading the fingers wide underneath the shoulders look at the alignment, the legs are hip width apart. We are going to extend the right arm up in front of us and the left leg behind. So this exercise involves coordination and balance. Exhale, we are going to curl the spine under and bring the nose the knee and the other arm comes floating in. And again, inhale, extend, we will do three reps. Exhale, contract, inhale, and extend, opposition through the muscles, exhale, and contract. One more time, inhale, hold it there, hold it, exhale, and contract, lower that knee down, and let us go to the other side.
So let us hold this first position for a moment. Left arm, right leg, so this movement in it of itself is challenging, you really want to make sure that navels looking to the spine and the limbs are reaching an opposition so let us begin. Exhale, contract, inhale, expand, head goes up slightly, exhale contract. Two more times, inhale—reach it, exhale—contract it. Last time you reach up, you hold it, reach even longer than you think you can. Exhale—contract. Lower everything down sitting child’ pose, one more time take a breath. So that exercise is also remarkably beneficial if you have low back pain. It is something called cross patterning which really, really helps with lower lumbar pain.
Let us uncurl through the spine.
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