Teaser 1

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

1 (hold 3-5 breaths)

Main Body Position:

Sitting

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Sit with outstretched straight legs
  • Legs and feet together
  • Point feet
  • Lengthen spine as much as possible
  • Hands on mat, a touch in front of hips

Cues 💡

  • Push hands down and forward into mat
  • Rotate pelvis and lift legs up while torso angles back
  • Should feel abdominals firing
  • Lift arms to beside ears, parallel with each other
  • Fingers together, palms face forward
  • Relax shoulders, keeping them unshrugged
  • Flex spine as much as possible
  • Draw thighs into stomach
  • Roughly 90 angle between torso and legs. Less if possible.
  • Imagine a strong magnetic force is continuously drawing torso and legs together.
  • Hold for 3-5 deep breaths
  • Watch tendency to gradually lower legs down. Maintain height of legs.
  • Watch tendency to gradually lower torso down. Maintain height of torso.

Breathing 🫁

  • Inhale (nose) for as long as possible
  • Exhale (mouth) as deeply as possible

Modifications 🔧

  • Move arms more in line with eyes, nose or mouth than ears
  • Hold for 1-2 breaths instead of 3-5 breaths