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Backstroke
Hold the straps in the hands with the elbows bent.
Movement Sequence
•
Inhale
– Reach the arms and the legs toward the ceiling.
•
Exhale
– Open the legs and the arms and circle them around
toward the ground until you are in the Hundred position.
•
Exhale
– Bend the knees into the chest.
•
Inhale
– Lower the head and return the arms to the
starting position.
1 Backstroke - starting Position
2 reach the arms and the legs up toward the ceiling
3 circle the arms and legs out and around to come into the hundred position
Single Leg Stretch
Hold the straps in the hands with the elbows straight.
Movement Sequence
•
Exhale
– Engage the abdominals, lift the head and lower the
arms until they are parallel to the torso as in the Hundred.
Reach the right leg out parallel to the floor as you reach the
arms toward the feet and lift the torso slightly off the Arc
•
Inhale
– Bend the knee back into the chair position and
return the torso to the Arc without lowering the head.
•
Exhale
– Reach the left leg out parallel to the floor as you
reach the arms toward the feet and lift the torso slightly off
the Arc.
•
Inhale
– Bend the knee back into the chair position and
return the torso to the Arc.
•
Repeat 6 to 10 times on each side
Exercise Variations
Single Straight Leg Stretch: Begin with the legs straight and
pointing toward the ceiling and alternately lower one leg
toward the floor at a time while reaching the torso off the Arc.
1 single leg stretch - reach the torso towards the feet as the leg bends in
1 single straight leg stretch - reach the torso towards the feet as the leg lifts
11
Intermediate • Reps vary
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