Bow and Arrow

Extend legs out long on the headrest. Hands in short straps, add single-arm rows. Rotate through the spine.

1. Double rows.
2. Hold.

1R, 1B.

Down or up.

Inhale to sit up straight, exhale to row.

To mobilise the spine and find engagement of the abdominis, pelvic floor, obliques, and biceps.

Progressions: 1R, 1B, 1Y.
Regressions: 1B.

Option to sit cross-legged, no forward fold, for specific back issues.