4. Modified Long Staff
A. As you breathe out, tighten your abs, step feet one at a time behind you and lower your body toward the floor until legs are straight behind you, you’re balancing on hands and toes, and your body is parallel to the floor.
B. (Shown) Bend legs to rest knees, shins and top of feet on the floor. Bend your arms, keeping elbows pointing behind you and close to your sides. Lower yourself to four to eight inches (10 to 20 cm) off the floor; keep ab and thigh muscles contracted.
C. Gaze forward slightly. Hold for one breath before slowly lowering hips to the floor. Straighten legs to prep for Upward Dog.
Tip: To make this move more intense, try it with your legs straight so you’re balancing on hands and toes; tighten your ab muscles to support your back.
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