CM

Lying Twist

1. Lie on your back with your knees bent, your feet on the floor and your arms spread.

Make sure that you have positioned your rib cage so that your front ribs are aligned into your body and your mid-back (just above and below your bra-line) is resting on the floor.

2. Shift your hips to your right.

3. Straighten your left leg.

4. Lift your right leg off the floor. Keep your knee bent.

5. Take your right knee in your left hand.

6. Move your leg across your body.

KEEP your right shoulder blade on the floor!

DO NOT back bend as you twist.

Relax and breathe easily in this shape. Can you surrender to the pull of gravity? Can you feel your body heavy on the floor?

7. Optional: Gently lift your head from the floor and turn your head to the right. Place your right ear on the floor. If this is a strain for your neck or inhibits your breathing, return your head to neutral.


Half-Kneeling Hip + Thigh Stretch

Align your kneeling knee under your hip.

Align your front knee over your ankle.

DO NOT backbend in this shape!

Tuck your tailbone and drop your rib cage. Pull your breastbone in. Press your pubic bone forward.

Breathe easily.

Hold for 1 - 2 minutes per side.

I am using a chair here, but you can also do this stretch using a bench, the back of a couch or the wall.


Round Back Breathing

On hands and knees, tuck your tailbone and round your entire spine.

Keeping your spine as round as possible, sit your hips back to your heels.

Breathe into your back. Can you expand the space between your shoulder blades as you inhale? Can you feel the area just above and below your bra-line move back as you inhale?

Keep your shoulders, neck and jaw relaxed.

Hold for 5 - 10 full breaths.


Hip Bridge March #1 + #2

Once you are able to successfully hold a Hip Bridge for 30 seconds for 3 sets, you are ready to attempted the Hip Bridge March.

The key points from the Hip Bridge exercise also apply to the Hip Bridge March: Keep your full foot on the floor, keep your feet and knees aligned with your hip bones and pointing straight forward.

KEY POINTS

Hip Bridge March #1:

Transfer your weight to your RIGHT side, particularly feeling for the muscles of your right butt and hamstrings.

Pick your LEFT heel off the floor.

Continue to root down strongly through your right foot.

Do not allow your hips to shift or drop.

Do not allow your spine to back bend.

Can you feel the butt and hamstring of the grounded leg? Can you keep your hips high and your pelvis level?

Pause in the top position and hold for 5 - 10 breaths.

If your hamstring muscles on your right leg cramp, stop and reset. Do the movement again while attempting to recruit more butt muscles.

Repeat the movement with your left foot on the ground and your right heel off the floor.

Perform 3 - 5 reps on each leg.

Hip Bridge March #2:

Once you master Hip Bridge #1, begin to lift the entire foot off the floor. All the same alignment points apply.


Supine Cactus

KEY POINTS

Keep your mid-back in contact with the floor.

Actively press everything from your mid-back and higher into the floor.

Can you press the back of your head into the floor? Your bra-line? Your upper back? The back of your wrists? Can you externally rotate (open) your shoulders and feel a stretch through your chest? Can you keep your neck, jaw and face relaxed? Can you feel the top of your shoulder blade move toward the floor as the tip of your shoulder blade moves into your body?

Press actively down for 30 seconds and repeat for 3 total rounds.