Stomach Series – Elbow to Knee

Equipment:

Mat

Prop:

None

Difficulty (1-5):

3

Repetitions:

5 (sets)

Main Body Position:

Supine

Spine Position:

Flexion, Twisting

Part of Series?

Yes

Start Position 🏁

  • Lie on back
  • Point feet
  • Bend one knee and pull in toward chest
  • Second leg straight, with foot lifted a few inches off mat
  • Interlock fingers behind head
  • Elbows wide enough to be at edge of peripheral vision
  • Chest lifted
  • Tips of shoulder blades on mat
  • Eyes and toes of both feet at same height

Cues 💡

  • Should feel abdominals firing
  • Gently push head back into hands
  • Twist spine in the direction of bent knee
  • Bring bent knee and opposite elbow as close together as possible, specifically by the action of twisting the spine, not by pulling head forward
  • Switch sides
  • Maintain height of the chest lift the exercise began with. Resist urge to lower chest and head down a little with each repetition.
  • Don’t arch lower spine as leg stretches out
  • Pull knee in as much as possible with every repetition
  • Reach upper elbow toward ceiling
  • Watch tendency to go fast. Moving more slowly encourages the twisting to be full.

Breathing 🫁

  • Inhale (nose) to twist in one direction
  • Exhale (mouth) to twist in second direction

Modifications 🔧

  • Angle legs higher. The higher the angle, the easier the exercise.