Open Leg Rocker Hold
Sit on a mat with legs raised and slightly apart. Balance your weight on your glutes, gripping your ankles with your hands. The core is activated to stabilize the position while keeping the back straight. The gaze is forward to help balance without making swings.
Media
Instructions
Sit on the mat with your legs spread in a wide “V” shape, keeping your knees straight.
Stretch your back, keeping your torso erect and chest open.
Bring arms forward, parallel to the floor.
Contract the core to stabilize the torso.
Keep legs straight and lift legs slightly off the floor.
Grasp your ankles with your hands and at the same time, tilt your torso slightly backward while keeping your balance only on your pelvis
Keep a straight line from the head to the feet, maintaining the “V” position.
Contract the core to stabilize the body and maintain balance.
Hold the position.
Exit the position: Slowly lower your legs to the floor while maintaining control. Return the torso to an upright position and relax the muscles.
Exercise Details
Repetitions
3 reps
Hold Time
30 seconds
Breathing
Regular.
Important Warnings
People with Lower Back or Lower Back Problems:
Lifting the upper body and legs puts pressure on the lower back; a weak core can cause arching and pain. It is recommended to avoid this position.
People with hip or leg problems:
If you have stiffness or pain in your hips, it may be difficult to keep your legs elevated and spread apart. It is advised not to force to the position.
Pregnant women:
It is preferable to avoid this position during pregnancy.
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