Arm and Leg Lift

  1. Establish correct alignment in a table position. Pull the shoulder blades down the back and anchor them in this position. Elbows should point straight back, elbow creases face forward.
  2. On the inhale, lift one arm, reaching forward with the hand as you lift the arm. Exhale as you lower the arm back to the floor, always reaching with the hand as if you were trying to lengthen the arm. Stabilize the torso by pressing down strongly with the hand on the ground and pull the navel towards the spine. Repeat the same action with the other arm.
  3. After lifting each arm, Inhale and lift one leg, reaching back with the heel, stabilizing the torso by pressing the hands strongly into the floor through the navel. Lift the leg without spilling the water. Exhale and bend the knee to bring it back into the table position. Repeat the same procedure on the other leg.
Group: 
Active
Level: 
Level 1
Position: 
Fore position
Exercise List Weight: 
-36
"AddThis"