Flex From HomeWork: Week Three

So before we dive into this week’s HomeWork, I just want to let you in on a little secret! Starting in December I’ll also be co-hosting an aerial conditioning and core challenge. So you’ll have twice the gains to look forward to. Keep you eye out for the official announcement in the next couple of days.

Now, on to business! We’re still working legs and balance. End goal: scorpion (near future) and needle (distant future). In addition to flexibility of the shoulders, hip flexors and flexors of the spine, balance plays a significant part; and that’s what you’ll be focusing on at home this week.

As you’re doing these single leg balances be sure to pay attention to any rolling of the ankle as it could indicate an imbalance within the muscles of the foot, where those muscles on the inner or outer edges of your foot are stronger than others. This imbalance can reveal itself as the rolling inward over the big toe (pronate) or rolling outward toward the pinky toe (supinate).

Drill 1: 

This is a standing pose. You can start in a forward fold and place your right hand or fingertips on the ground or use your yoga block for additional support. Your arm should be straight with the fingertips, wrist, and elbow all in alignment with your shoulder. Open up the right leg to a 90-degree angle behind you making sure that back leg is parallel to the floor. Open your chest to the left and and reach up with the left hand for the sky. Hold for 30 seconds. Rest for 1 minute. Repeat three times on each side.

Drill 2:

This next pose is moving into Lord of the Dance or Sugar Cane. We’re going to start in your forward fold again and place your right hand or fingertips on the ground or use your yoga block for additional support. Raise the right leg so that it is parallel with the floor then bend at the knee so that your heel moves in towards your gluten. If and when you feel balanced, reach for that right foot. When you reach for your foot you want to rotate your right arm so that your palm faces away from you. Press your foot into your right hand to allow your chest to open more.  Hold for 30 seconds. Rest for 1 minute. Repeat three times on each side.

Drills 3 and 4:

(watch the video below!) We’re going to add a little dynamic movement to our balance. Remember to keep that core engaged! We’re going to start in a lunge position. Make sure that the ankle and foot of the front leg are directly underneath the knee. Press through the ball of the foot of that back leg. Keep the back flat as your hinge up and down. Use the arms as if you’re swimming to propel forward and back through the water. Execute 12-15 reps on each side.

From there we are going to add in a step and tap with the back leg. As that back leg steps forward to meet the front leg, gently tap the toes to the ground. Your arms will swing (slow and controlled) back behind that knee. As you extend that leg back behind you, your arms will swim up for the sky. Keep the back long, shoulders stronger with your biceps by your ears when the arms are extended above head. Execute 12-15 reps on each side.