Short Class 113: Low Back Rotation
3 classes per week
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32m
Our first ever low back rotation class!
No equipment needed. But if you have limitations in your low back rotation, using yoga blocks can help decrease the overall range of motion in our PAILs/RAILs base.
This class is great for the low back, SI Joint, and even for the hips.
If the low back or SI joint is an area of weakness and limitation for you, make sure to work in lower intensities (especially during PAILs/RAILs) and more moderate ranges of motion at first.
We’ll work 3 rounds of PAILs/RAILs in our low back rotation base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds at first and slowly build up over time - or do the 3rd round at much lower intensities.
Just so you know - it can be very challenging to initiate the PAILs/RAILs at first in this base. The goal is to initiate through the low back and abs/obliques, as opposed to just pushing your leg into your hand. If it feels very hard to initiate at first, that’s totally okay and normal. This takes a lot of time and practice to get better at. Just do your best and over time you will learn how to initiate the movement even better.
I hope your back is feeling buttery after this one!
Up Next in 3 classes per week
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No equipment needed.
Lumbar extension is an area where many people are limited and weak, so we can utilize this class to help improve our capacity in this range of motion.
Now please be mindful that if your low back is an area of weakness, limitation, ...
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Short Class 11: Middle Splits
This class is tailored towards those who want to improve their middle split, which is a skill that many aspire towards.
Equipment Needed: Yoga Blocks.
Time Markers:
0:16 CARs (warm up)
7:30 Hip Abduction PAILs/RAILs (Middle Split Base)
19:25 Hip Lift Offs (Middle Split Base)
23:11 Hip Lift Off...
