Technique
- From a kneeling position, fold forward from the hips, taking the forehead to the floor and extending the arms overhead with the palms facing down.
- Walk your hands to one side and grab the stretched arm’s wrist with the other hand.
- Find a stretch in the side of your body in this position, between your hip and your armpit.
- Sightly turn to one side and the other, to stretch different areas of the side of your body.
- Observe how breathing in can also help intensify the stretch.
- Repeat on the other side.
Form tips
- If your knees are tight, place a blanket behind the knees so that the knee joints don’t have to fully close.
- If your ankles are tight, place a blanket under the ankles to add cushion and support.
Logging: Work each side for the time indicated.
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
- Quadriceps
- Pelvis
- Obliques
- Spine
Secondary
- Hip adductors
- Neck
- Abs
Equipment
Appears in
Flexibility
Other disciplines
Joint movements
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