This exercise is an adaptation of a variation of the Locust Pose!! (The locust pose is found in my July post) In other words those who for some reason can’t lie face down (pregnancy etc) and lift one leg and arm at a time can do this pose instead. It strengthens the back muscles as well as the abdominal muscles.
Extended Table Top Pose.
- Position yourself on your hands and knees in what is known as a table top position.
- Draw the abdominal muscles gently back towards the spine, breathe in and raise your right arm. Stay and breathe for a few breaths and then repeat with your left arm.
- Now keep both hands on the floor and as you breathe in raise your right leg. Stay and breathe and then repeat with the left leg.
- Now raise the right arm and left leg and hold as you breathe.
- Repeat with the left arm and right leg.
- As you hold the pose lengthen out of the lower back in both directions but be careful not to tense the foot or your toes may cramp, just lengthen back into the arch of your foot.
