THE MOVE: A yoga inspired whole-body move for strength and flexibility
WORKS ON: Core stability, upper-extremity strength, and lower-extremity flexibility
LEVEL OF DIFFICULTY: Intermediate
PRECAUTIONS: This move is intended to be performed slowly and rhythmically. Breath continuously throughout the exercise. This move can be stressful to the wrist, shoulders and hamstrings. As with any new exercise, consult a physician prior to adding this to your workout.
SETUP: Start in a hands-and-knees position. Press up into an “inverted V” so the arms and legs are straight with the buttocks raised as high as possible. A strong stretch will be felt in the hamstrings (the goal is to get your heels to the ground, but this takes time.).
THE MOVES: Visualize the nose tracing a gentle arc if viewed from the side. Bend the elbows while allowing the chest and nose to move down and forward at the same time. As the chest moves past the hands, straighten the elbows and arch the back so you lift the chest as high as possible. Do not let the pelvis sag toward the ground. Look up slightly but keep the head and neck aligned. End the move by lifting the pelvis straight up, pushing straight back with the arms until you are in the starting position.
REPETITIONS: Five to 10 repetitions.
OPTIONS: Take a beginner yoga class – you'll love it!
MEET JERI-ELLEN MIUCCIO
TITLE: Firefighter, Station 35, Division A
YEARS OF SERVICE: Four
AGE: 32
HOME: Mission Beach
ACTIVITIES/INTERESTS: Running, wakeboarding, cycling and snowboarding
THE MOVE: A yoga inspired whole-body move for strength and flexibility
WORKS ON: Core stability, upper-extremity strength, and lower-extremity flexibility
