MODEL: YUKTHA RAJGOPAL
One of the high load-bearing and functionally-active areas is the complex consisting the lower back, the hip and the pelvis. The health of this region is important for an active lifestyle. Here is a simple movement to help the lumbo-pelvic-hip complex.
METHOD:
☞ Lie with your face downward on a mat
☞ Stretch the toes back and tighten the buttocks and calf muscles
☞ Stretch both hands forward
☞ Rest the forehead on the mat
☞ Flex the elbows, place the palms by the side of the forehead
☞ Flex the right leg on the floor—thigh perpendicular to left leg and leg parallel to left leg
☞ Press the palms and slowly raise the trunk and neck
☞ Straighten the arms, open the shoulders
☞ Lift the neck and bend back
☞ Tighten the buttocks
☞ As you inhale, abdomen should expand
☞ As you exhale, abdomen should contract
☞ Stay for about 20 seconds
☞ Slowly come down and change side
☞ Repeat and relax