Boomerang

Equipment:

Mat

Prop:

None

Difficulty (1-5):

5

Repetitions:

3 (sets)

Main Body Position:

Inverted

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Sit with outstretched straight legs
  • Cross ankles but not toes
  • Point feet
  • Lengthen spine as much as possible
  • Hands on mat beside hips, fingers pointing forward

Cues 💡

  • Push hands down and forward into mat to lift feet a touch off mat
  • Rotate pelvis to initiate rolling movement
  • Each vertebra touches mat during rolling movement, both forward and backward. Aim to not skip sections of spine.
  • At peak of inversion, balance point is on thoracic spine rather than cervical spine. Neck should not be in any discomfort.
  • Quickly switch how ankles are crossed, so the opposite one is on top
  • Roll through spine and up to a “V” shape (Teaser)
  • Draw hands behind body taking hold of two or three fingers with the opposite hand
  • Begin to lift arms and hands up toward ceiling
  • Smoothly lower legs back down to mat
  • Circle arms, reaching for feet
  • Slide hands along mat back to starting position
  • Maintain relaxed, unshrugged shoulders
  • Watch tendency to drop legs down to mat. Lower them SMOOTHLY rather than dropping them.
  • During the last part of repetition, reach as far forward as possible

Breathing 🫁

  • Inhale (nose) to roll back and switch cross of ankles
  • Exhale (mouth) to roll forward into teaser
  • Inhale (nose) to bring hands behind back, lower legs down to mat and lift + circle arms
  • Exhale (mouth) to slide hands along mat back to start position

Modifications 🔧

  • None