Twist 2

Equipment:

Mat

Prop:

None

Difficulty (1-5):

5

Repetitions:

3 (each)

Main Body Position:

Side Plank

Spine Position:

Twisting

Part of Series?

No

Start Position 🏁

  • Bring one hip on mat with the other stacked on top
  • Stack thighs
  • Foot of top leg in front of foot of bottom leg, sole flat on mat
  • Outer edge of bottom foot on mat
  • Hand of lower arm on mat, under same shoulder, fingers pointing away from body
  • Rest upper arm on same side of body
  • Exhale to push into hand and feet and lift everything up into a side plank
  • Lift upper arm to being 180 degrees to bottom arm
  • Unshrug lower shoulder

Cues 💡

  • Maintain push of hand and feet into mat
  • Both legs straight
  • Lower top arm and begin to feed underneath body
  • Starting with base of spine, twist spine in the direction that has the sternum lowering
  • Return to center
  • Starting with base of spine, twist spine in the direction that has the sternum lifting
  • Return to center
  • Move top arm to being parallel with spine, close to top ear
  • Starting with base of spine, twist spine in the direction that has the sternum lowering
  • Return to center
  • Starting with base of spine, twist spine in the direction that has the sternum lifting
  • Return to center
  • Stabilize pelvis as much as possible. Endeavour to isolate twist to spine without also twisting pelvis.
  • Watch tendency to shrug lower shoulder. Maintain relaxed, unshrugged lower shoulder.

Breathing 🫁

  • Inhale (nose) to twist spine
  • Exhale (mouth) to untwist spine

Modifications 🔧

  • Place feet against wall
  • Stack legs and feet (make it harder)