This exercise rounds out this extension series. Notice a pattern yet with the legs? An exercise that works one leg at a time is followed by an exercise that works both of them together. This adds more challenge to the Powerhouse. The lift of the upper back with the arms behind give a delicious stretch of the chest.
Repetitions: 2-3 ets
Lie front one side of face to mat
Clasp hands behind the back and bring hands in between shoulder blades
Bring the elbows to the mat
Legs firmly hug the midline
Inhale lengthen, exhale kick both legs towards buttocks for three pulses
Inhale lift the upper body and extend the arms towards buttocks pressing toes into the mat
Lower upper body and turn cheek to opposite direction and repeat
Pull knees into the Powerhouse and lower the head, neck and shoulders.
The lift of the upper body initiates from the Powerhouse. Think more of a "lengthen out" from the Powerhouse instead of just a lift of the chest. Stabilizing the hips is key throughout this exercise, because when the hips are stable the work in the legs is more effective.
Extension exercises are great for those with osteoporosis. However if you have spine conditions such as stenosis or degenerative disc disease, refrain from any extension of the spine. Work the opposition of the spine while lying all the way on the mat as the legs move. If you are pregnant refrain from lying on your stomach.