Pro tips: Use your back muscles and abs together to help you twist as thoroughly as possible, but don’t force the movement. Repeat 4 more times before switching sides.īenefits: Your obliques (side abs) also benefit from this rotation. Return to center, with both arms stretched out in front of you. Keeping left arm extended forward, touch right hand to your heart center, then extend it back behind you (toward left foot) while twisting your trunk in the same direction. Extend both arms straight in front of you. Start in a low lunge position with right foot forward and left knee on the floor. And remember to keep those abs engaged! Lunge rotate Pro tips: Keep your neck aligned with your upper back by looking at the floor about 1 foot ahead of you. Move slowly and deliberately, feeling the muscles all along your back body contract with each rep.īenefits: Gently strengthens your buttocks, lower back, and upper back. Return to tabletop and repeat with the opposite leg and arm. Try to keep leg aligned with hip and arm aligned with shoulder. Engage abs and extend left leg straight back, parallel to the floor, while also extending right arm forward. Instead, let the curve in your neck feel like a natural extension of the curve in your upper back. Pro tip: Don’t strain your neck by craning it too far upward. Your knees are on the floor in this version and, according to Ryan Daniel Beck of NYC-based bodyART Training Studios, it’s more of a myofascial release for the whole back body.)Īfter the inhalation/arching movement, exhale and flow back to Child’s Pose with a rounded spine.īenefits: Releases tension from your glutes, low back, neck, and shoulders. (This part of the movement looks a lot like yoga’s Upward Dog - but isn’t exactly. Inhale and move hips forward and down (toward wrists) as you arch chest and chin toward the ceiling.
Pro tip: Make your circles as big as you can and let the flowy feeling undulate through your whole spine. After a few circles, reverse the direction.īenefits: Continues to warm and prep your back for the more challenging movements just around the corner. Let it feel fluid and easy as you move and breathe. Leading with your hips, begin rolling your trunk in a circular motion. Start in a classic tabletop position, and then walk your hands slightly forward. Pro tip: Keep your shoulders down and away from your ears and focus on creating an even curve throughout the length of your spine. Exhale as you round your spine, draw navel in, and tuck tailbone and chin.īenefits: Warms and preps the muscles of your back and core. Inhale as you drop your belly toward the floor, arching spine while lifting tailbone, chest, and chin.
Start in a tabletop position (aka “all fours”) with your spine neutral and fingers spread wide.