Seated Hands-to-Feet Hold
Equipment: None
Instructions:
1. Starting Position:
- Sit on a comfortable, flat surface with your legs extended straight in front of you.
- Keep your feet together, toes pointed upward.
2. Hand Placement:
- Place your hands on the ground beside your hips, fingers pointing forward.
- Ensure your hands are roughly shoulder-width apart.
3. Body Positioning:
- Keep your back straight and your shoulders relaxed.
- Engage your core muscles for stability.
4. Movement:
- Slowly bend your knees and draw your feet closer to your body.
- As you do this, lift your hips off the ground while keeping your feet flat on the ground.
5. Hold the Position:
- Keep your balance and hold this position for a moment, feeling the stretch in your legs and lower back.
- Maintain a straight back and avoid slouching.
6. Returning to Start:
- Slowly extend your legs back out to the starting position while lowering your hips back down.
7. Repetition:
- Repeat this movement for 3 sets of 10 to 15 repetitions, focusing on form and stability.
8. Breathing:
- Inhale deeply as you lift your hips and exhale as you return to the starting position.
Tips:
- If this is too challenging, you may keep your knees bent the entire time.
- Make sure to warm up before starting to avoid injury.
