Crab

Equipment:

Mat

Prop:

None

Difficulty (1-5):

5

Repetitions:

5-8

Main Body Position:

Inverted

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Sit with crossed legs
  • Make sure there’s enough room on mat both behind and in front. Behind to roll back and in front to place crown of head.
  • Hold big toes with middle and index fingers
  • Draw heels as close as possible to pelvis
  • Elbows high and wide

Cues 💡

  • Flex spine as much as possible
  • Rotate pelvis to initiate rolling movement
  • Each vertebra touches mat during rolling movement, both forward and backward. Aim to not skip sections of spine.
  • Pause briefly while balanced on shoulder blades to switch legs so the opposite one comes in front. Let go of toes while making the switch.
  • Immediately after switching legs, roll forward and up onto knees. Keep hold of big toes.
  • Smoothly and carefully, place crown of head on mat, in front
  • Take a second or two to push crown of head into mat and feel abdominals fire, still keeping hold of big toes
  • Smoothly return to seated start position and begin next repetition
  • At peak of inversion, balance point is on thoracic spine rather than cervical spine. Neck should not be in any discomfort.

Breathing 🫁

  • Inhale (nose) while rolling back and switching legs
  • Exhale (mouth) while rolling forward, up onto knees and placing head

Modifications 🔧

  • None