BEGINNER
The Double-leg Stretch takes the Single-leg Stretch a step further by bringing both legs into the body. This is slightly more challenging for the leg and abdominal muscles, and it also builds strength in the back.
Lying on your back, curl your upper body into a half-curl position and pull your knees to your chest with your hands on your ankles.
Inhale, simultaneously extending your arms and legs forward.
Exhale while hugging your knees back into the center. Make sure you are keeping your upper body lifted off the mat. Repeat four times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
MODIFICATIONS
More Difficult: Instead of extending your arms forward during the inhalation, reach your arms behind your head while extending your legs.
DO IT RIGHT
LOOK FOR
• Your head to be lifted off the mat with your neck elongated.
AVOID
• Allowing your lower back to come off the floor; use abdominals to stabilize core while legs are extended.
BEST FOR
• rectus abdominis
• biceps femoris
• triceps brachii
• biceps brachii
• tibialis anterior
• tensor fasciae latae
• transversus abdominis
• obliquus internus
• rectus femoris