Side sitting, one hand on the floor. legs to side, top foot over bottom
With an exhalation, lift the hips and reach the top arm over the head. contract the abdominals and rotate the torso forward reaching the arm under the torso. spiral through the ribs as the hips reach toward the ceiling. Unwind and reach the arm back up, opening chest toward ceiling look up toward top hand. repeated rotation up to 3-5 times if desired. repeat other side.
Leave both hands on the mat, reach the free arm forward rotating the ribs and shoulders toward the mat
Hips rotating too much
Loss of shoulder organisation
Foot and ankle alignment.
Core muscles, abdominals, shoulder and scapula stabilizers (rhomboids), stretching hamstrings and calves, obliques, glutes
Core strengthening, articulating back, shoulder rehab and strengthening (post injury/surgery),