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Stretch

Crab Rock

Crab Rock

A.

Sit with knees bent, feet flat and hip-width apart, and palms on floor next to hips. Press into palms to lift hips so that body comes into a tabletop. Shift weight into left hand and stack right shoulder over left to start. Keep hips higher than thighs and rock forward until heels lift.

B.

Then rock back until toes lift, driving hips higher. Switch sides; repeat.

Seated Figure Four

Seated Figure Four

A.

Sit with the left knee bent towards the chest and the foot on the floor as close to the butt as possible. Arms should be behind you, fingertips pointing forward. Cross right ankle over left thigh.

B.

Turn hands around and push chest forward, bringing chest into legs. Keep the back straight.

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