Ground Lunge Rotation

One foot on the floor and the other leg up against the shoulder rest. Hold on to the footbar and add rotation towards the bent knee.

1. Hold parallel arms overhead.
2. Hold rotation.

1B.

Up.

Inhale to lower, exhale to rotate and rise.

Mobilise the spine and strengthen the gluteals and quadriceps.

Progression: Hands off footbar – bring hands to prayer instead, then extend both arms into rotation.

Regression: Smaller rotation or no rotation.

Remove hands from the footbar.