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I'm Linda Black., Continuing our sequence to strengthen the back. We've come down now
onto the belly, and the forehead is on the floor. I'd like you to bring the hands down
to your side in a jet airplane position, so the palms are facing the torso. Now, root
down through the front side of the hip, and all the way down to the thighs, to lengthen
the low back. Now, squeeze the inner thighs, lift the head, neck, and shoulders off the
floor, taking your gaze about a foot in front of you. Hold that position. Lift the heels
up off the floor or the tops of the feet, and you're in full locust pose. We're going
to stay here, and then actually just work with the back a little bit. So, on an exhale,
ladies I'd like you to take the legs wide into a low V. Inhale, lift a little higher.
The whole pose being suspended with the back muscles. Exhale, bringing the legs back to
center, squeezing and hugging the center line. Inhale, lift a little higher, very nice. Exhale,
open the legs again. So we'll do three sets of these. Exhale or inhale, hold and lift.
Exhale, close the legs. Squeeze the inner thighs; bringing the ankles almost touching.
Inhale, lifting; exhale, one more time wide. Inhale, lift here, very nice. Exhale, it's
important that you don't hold your breath. Bring the legs back together, and inhale,
lift, last time. Exhale, release to the floor. Turn the head to one side and rest the back.
Be sure you don't hold your breath while you're in that locust position.