Скачать или смотреть 3 Ways to Straddle Split Twist

Straddle split with a twist is a great way to open up the thoracic spine, chest, as well as stretch the hamstrings. In this video, you will see 3 different ways to perform this flowing posture.

To begin, walk your legs out wide then hinge forward from the hips. Keep your spine long. Your arms will touch the ground under the shoulders.

1. Variation 1 - hand to the hip
2. Variation 2 - arm extended, palm opening to the same direction
3. Variation 3 - twist and shoulder stretch. You will internally rotate the shoulder and place the back of your hand on your low back or opposite hip.

In all three variations, you will exhale as we press through the arm on the ground or block. To get additional opening, place the hand on the ground in line with the center of your chest. If you cannot keep the legs (soft knees) and spine straight, or press through the ground while twisting, try using a block to enhance the stretch.