Bear Pose Opposite Arm and Leg Lift (most advanced) скачать в хорошем качестве

Bear Pose Opposite Arm and Leg Lift (most advanced)

Purpose: To build core stability, hip control, shoulder control, and anti-rotation strength while maintaining a neutral spine under load. Set-Up: Start in Bear Pose: Hands on the floor under shoulders Supporting weight on the balls of your feet Knees slightly bent and hovering just off the floor Find a neutral spine by adjusting your pelvis so your lower back is flat and stable (not arched or rounded). Push the ground away so your shoulder blades gently protract (wrap slightly around your ribcage). Chin tucked, neck long, eyes looking down. Movement: Lift opposite arm and leg (e.g., right arm + left leg). Hold for 5 seconds. Keep: Spine neutral Pelvis level Minimal rotation Stable shoulders Alternate diagonally. Dosage: 6–10 total lifts, or until moderate fatigue or loss of form Hold 5 seconds each 2–3 sets Regression Option If this series is too difficult: Place your hands on a bench and feet on the floor. Maintain the same form and neutral spine principles.