A Multipurpose Powerhouse Movement
Greetings Overwhelmed Yogis,
We had a frigid weekend here in NYC. I spent Saturday afternoon organizing my offerings into categories so you can find all my videos for, say, shoulders or relaxation or breathwork in one place. Check it out here, and let me know what you think!
Today’s Movement Monday post will be joining the new low back collection. It is one of my favorite movement breaks because it strengthens the legs and releases the low back, and you can quickly turn it into an oblique strengthener, too.
The leg position shows up in a variety of modalities. It’s known as horse stance in fitness, second position in dance and goddess warrior in yoga. Here’s what to do:
Start with your legs in a wide stance, turn your feet out and bend your knees. Be sure the knees track over the ankles and don’t splay inward like knock knees.
Part 1: Place your hands just above your knees. Straighten your right arm as you dip your right shoulder toward the midline of your body. Switch to the left arm/left shoulder. Go back and forth for a bit — try to get to 30 seconds or so, but 10 seconds is fine to start — exhaling on each dip. You might feel a release in your low back as you do this.
Part 2: Momentarily straighten your legs for a break, and then re-bend them. Or, for greater challenge, hold the position throughout. Bring your hands behind your head, and side bend over one leg and then the other. When bending to the right, extend your right hand down to the right shin. When bending to the left, extend your left hand. Go back and forth for another 30 seconds, or whatever represents a manageable challenge for you. I’ve heard this part of the exercise called monkeys in fitness classes. It’s great for strengthening the obliques, and I love it for standing core work that can be done anywhere.
If you only have a minute, shake it out and end your movement break there. If you want a little more, do another round or two.
On a personal note: I am deliberately sharing a strength-building exercise today, February 9. It is the eighth anniversary of the worst phone call of my life, delivering the news that my beautiful, beloved mother’s cancer had metastasized throughout her body. It has taken all of my strength, physical and mental, to carry on without her. 💕
Comments? Questions? Please leave them below. If this post was helpful, I’d love for you to share it with a friend.