PRO | Side Kneeling to 4 Point

Straight arm pose back, higher than the hip, straight arm lowers down right under the shoulder. Somewhere around six to eight repetitions per variation is gonna be perfect here. You can increase your reps or increase your tension to feel more intensity. Let's do three more. Three.

Notice I'm not tucking my hips under or rounding my spine. Trying to stay really long. Two and one, bend at your elbow, extend opposite leg to arm, leave the leg lifted higher than the bar. So if you feel that bar, it's an indicator to go up higher. Push and bend. Elbow stays right squeeze into the side. Let's do three, two, and one.

Keep that loop and rotate your body so you're facing side. You have the option for long or short. I like to move away from the shoulder blocks. Inside leg goes to the headrest, feeling nice and long and tall, overhead reach. You saw this in your hug a moon. Reach up.

And take it down. Try not to bend the spine yet. We'll bend the spine in a little bit. Right now, we're just keeping hips, shoulders, and spine as still as we can. Three.

Two. Now the next time the arms reach overhead interlace the fingers. Now, that's a lot of tension, but it's gonna pull you into a nice stretch, and then you're gonna use your abdominals to pull in the opposite direction. Five is a good number here. Head stays between the arms. Four.

Three. Two. Big stretch. And one. Open the arms.

Take the knees down. You're not done just yet. Switch so that you're holding the strap in the opposite hand. Inside hand comes to head rest, now find a balance position facing the other direction. Lift your elbow, extend your arm to the sky.

Notice how my hands are right over each other, look up at the fist, bend and extend. Hips are stacked. Elbow points up. Six to eight here is a good number. Add more reps for more intensity.

Three two, and one, taking it all the way down. Now, I'm gonna switch to my long loop inside hand. Both my hands rotate toward the front of the mat. Both my feet rotate back. I always bring my feet off the head rest. Find that same long spine you know and love.

Take the opposite leg to arm up, and then your strap arm is ready to lift. You can do this move with your palm facing down. Or your palm facing in whatever feels intuitive to you. Keep the shoulder down as the arm presses overhead. Let's do four more here.

That's four, ribcage lifted, three, two, and one. Okay. Where we're ready to reverse the flow, We're gonna stay where we are, hook up the strap that you just used, grab the long loop on the other side, and set yourself up, knees are back, abs are in, opposite leg to loop arm lifts, palm can be down or in. Big pushing forward. I'm trying to keep my stabilizing elbow soft, and a long line between my ears, my shoulders, my hip and my back heel. Four, three, two, one.

Hand goes down, bring the knees forward and pivot so you're facing the opposite direction. Let's start so we're moved away from that headrest, inside leg onto it. I had the short loop, in my inside hand, up and over for hug the moon, exhale as you lift, inhale as you open. Trying not to twist or turn yet. Three more to go.

That's three. Two interlace the hands overhead. Let the resistance pull you off to one side. Bend towards the foot bar. Five times. One, two, three, four, Five.

Open the arms. Change the setup. So you've got the short loop in your outside hand, hand to headrest, find the balance. Pull the elbow up. Extend the arm. Align the hands over each other, and you're ready to go.

Big push up and bent. So it's your tricep on that top arm that's doing the work to push. Lots of other muscles in the body working to stabilize you. Five four three two and one more time. One The arm and the leg come down, pivot, and you're ready to finish where we started, holding the loop in your outside hand, knees are wide, long through the spine, straight arm pulls up, higher than the hip, straight arm lowers right under the shoulder, always keeping tension, even when the arm is low. Your feelings in your tricep, and in your back.

Last four, three, last two, and hold the arm up, squeeze the elbow in, bend to a 90. Opposite leg to arm lifts, you're going for the height and for the length. Kick it back. If you're feeling any neck tension, actively pull your shoulders down, push your chest up. You're almost there.

Four more. Three, two, and one.