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Good Form: Seated pose helps back, hips

May 23, 2011|Karen Voight | Good Form
  • Focus on feeling a deep stretch in your hip.
Focus on feeling a deep stretch in your hip. (Charles Bush )

Develop strength and balance in your back muscles as well as flexibility in your hips with this seated pose. Remember to keep your back upright and straight during the entire move, and don't be surprised if it's more difficult on one side than the other.

Begin by sitting upright on a level surface. Extend both legs out in front of you, knees and toes pointed up to the ceiling and back straight. Bend your left knee and place your left ankle across your right thigh just above the knee. Continue to sit upright with your chest lifted and your shoulders relaxed down and away from your ears as you press your palms together in front of your chest. Pause and breathe for a few seconds.

Keep your right leg straight in front of you as you bring your left leg toward your chest. Hold your left leg with both arms by placing your left elbow under your calf and your right elbow under your left ankle. Bring your palms together in front of your chest and sit up tall. Focus on feeling a deep stretch in your left hip. Hold for three to six breaths, then repeat on the other side.

Voight is the creator of a line of fitness DVDs, including "Full Body Stretch" and "Ballet BodySculpt."

karen@karenvoight.com

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