Day 4
Benefits of opposite arm opposite leg
The role of this movement is vast. Done properly and consistently, the most noticeable benefits include:
• More lubricated shoulder and hip joints
• Stretching the hamstrings
• Opening the shoulder joint and hip joint
• Strengthening the abdominals
• Sync breath with the movement
• Overall centring
Contraindications and Cautions
• Recent shoulder surgery
• Pins in the shoulders, modifications can apply
• Pregnancy in the late stages
• Low back injuries
Come back to hands and Knees (Table top pose), checking the alignment is the same as it was in cat / cow pose.
Inhale right knee comes to the chest, exhale right leg out the back, draw toes towards the floor to lengthen hamstrings, checking that the right hip hasn’t lifted towards the ceiling, if yes draw back down, we want to keep pelvis in its natural alignment. Then Left arm comes out the front, fingers away from the body, thumb towards the ceiling. Stay for 5 breaths, come back to table top pose and repeat on left side. (Do 5 rounds) Rest in Extended child’s pose
Alternative arms and legs
Benefits of opposite arm opposite leg
The role of this movement is vast. Done properly and consistently, the most noticeable benefits include:
• More lubricated shoulder and hip joints
• Stretching the hamstrings
• Opening the shoulder joint and hip joint
• Strengthening the abdominals
• Sync breath with the movement
• Overall centring
Contraindications and Cautions
• Recent shoulder surgery
• Pins in the shoulders, modifications can apply
• Pregnancy in the late stages
• Low back injuries
Come back to hands and Knees (Table top pose), checking the alignment is the same as it was in cat / cow pose.
Inhale right knee comes to the chest, exhale right leg out the back, draw toes towards the floor to lengthen hamstrings, checking that the right hip hasn’t lifted towards the ceiling, if yes draw back down, we want to keep pelvis in its natural alignment. Then Left arm comes out the front, fingers away from the body, thumb towards the ceiling. Stay for 5 breaths, come back to table top pose and repeat on left side. (Do 5 rounds) Rest in Extended child’s pose