prone, forearms on mat, descending diagonal from shoulders to thighs; pubic bone in contact with the mat. shoulders depressed and abducted, knees and hips extended head/neck in neutral pelvis in slight posterior tilt.
Press forearms into the mat and pull the elbows toward the body. inhale flex one knee draw heel to hip pulse twice exhale extend the leg so that it hovers above the ground then lower to the ground repeat on other side.
axial elongation width across the chest and upper back lower extremity alignment integration of the ribs and pelvis
Prone on floor, keep forehead resting on hands throughout movement. move torso into slight spine extension to increase challenge. increase the tempo so that there is no pause from leg extension – inhale one side, exhale the other side flex and point foot on pulse
Loss of support from core musculature hips sagging into hyperextension sagging between scapulae sloppy legwork loss of axial length.
Abdominals, strengthening and extension back muscles, hamstrings, shoulder girdle stabilisation, pectoralis, serratus, partially latissimus dorsi
Chest opening, core stability, postural control back extension;