Corkscrew 1

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

3-5 (sets)

Main Body Position:

Supine

Spine Position:

Twisting

Part of Series?

No

Start Position 🏁

  • Lie on back
  • Legs straight, perpendicular to floor
  • Point feet
  • Lightly press legs and feet into one another
  • Arms beside torso, palms down

Cues 💡

  • Firmly press hands and arms into mat
  • Move legs to one side, lifting the opposite hip off the mat a little
  • Draw a forward semicircle with toes, back to the start position
  • Switch direction, going back and forth
  • Reach toes as far away as possible from opposite shoulder while keeping opposite shoulder blade firmly on mat
  • Spine untwisting from top to bottom is what brings the legs back to starting position
  • Watch tendency for legs and feet to slide back and forth on one another. Imagine they are crazy glued together for duration of exercise.

Breathing 🫁

  • Inhale (nose) for first half of semicircle
  • Exhale (mouth) for second half of semicircle

Modifications 🔧

  • Bend knees
  • Make semicircles smaller