Saw Position Hold
Sitting on a mat with legs spread wide apart and well extended, you extend your arms out to the side at shoulder height. You rotate your torso to the right and extend your left arm forward trying to touch your right foot, keeping both hips on the ground. You hold the position with the core active, without forcing the twist.
Media
Instructions
Sit on the mat with your legs spread out, slightly wider than the width of your hips.
Keep your back straight, chest open and shoulders relaxed.
Stretch arms out laterally at shoulder height, parallel to the floor; fingers of hands are open and active.
Rotate the torso to the right while keeping the hips stable (they should not rotate).
Inhale deeply, stretching the spine upward.
Exhale and bend forward toward the right foot, reaching for the little toe of the right foot with the left hand.
Keep the spine elongated and not curved.
Right arm extends back, maintaining alignment with shoulders.
Hold the position.
Exit the position: inhale and slowly return to center, with torso erect and arms outstretched.
Repeat the movement to the opposite side.
Exercise Details
Repetitions
3 reps
Hold Time
30 seconds
Breathing
Fluid and relaxed. Inhale in initial position, exhale in twisting.
Important Warnings
People with joint mobility problems:
If you have stiffness in your hips, rotation may be difficult or painful. It is recommended to work on general joint mobility first
herniated discs or spinal pathologies:
Twisting can create pressure on the vertebrae. It is not recommended to perform the exercise.
Pregnant women:
During pregnancy, especially in the second and third trimester, avoid intense twisting and bending. Gentler exercises without abdominal compression are recommended.
Related Exercises
Advanced • 2min
Intermediate • 3min
Intermediate • 3min
Intermediate • 3min