Setup: knee down, the hands on the roller, long spine and the head prolongated (photo 1).
Action: breathe out and raise the right arm and left leg, lengthen them away (photo 2). Breathe in and return, switch to lift the opposite arm and leg.
Modification 1: knee down, the knees on the roller (photo 3). Breathe out and raise the right arm and left leg, lengthen them away (photo 4). Breathe in and return, switch to lift the opposite arm and leg.
Modification 2: lie with the hips on the roller, the forearms and little finger edges on the ground, the legs long (photo 5). Breathe out and raise the right arm and left leg, lengthen them away (photo 6). Breathe in and return, switch to lift the opposite arm and leg.
Precision Points: stabilize the low back, engage the abdominal muscles, keep your head prolong, do NOT move the pelvis. To stabilize the shoulder blade as raising the arm, the little finger edge faces the ground.
Purposes: strengthening of the back, gluteal , femoral, and arm muscles.
photo 1
photo 2
photo 3
photo 4
photo 5
photo 6