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Online Yoga, Lesson 1 |
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Prone Opposite Arm/Leg Reach
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Primary Muscles Affected: Erector spinae (low-back)
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 Difficulty
Rating (out of five stars):
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Summary: This posture helps to
strengthen the low-back muscles.
Technique tips:
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Avoid
lifting the chin too high; keep your focus down towards the ground.
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Beginners: Inhale as you lift your arm and leg, then exhale as you
slowly lower them back down.
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Advanced: Inhale as you lift, hold through 2-3 more breaths, lower
on an exhale.
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Work
up to 4-8 repetitions per side.
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Follow this pose with Pose of the Child
(pictured
right--click on thumbnail to enlarge picture) to gently
stretch the back.
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Try
to incorporate this posture at least 2-3 times per week, preferably on
non-consecutive days.
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Do
not perform this exercise if you have back pain or experience any
discomfort; check with your physician to ensure this posture is
appropriate for you.
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