The Saw
Benefits: Too many to mention all! Strengthens and stretches the back, oblique muscles of the torso, inside thighs, and shoulders and arms.
Preparation: Sitting upright on sit bones (ischial tuberosity), separate legs wide, flex ankles, big toe and centre of knee to the ceiling, arms outstretched level with shoulders, palms down. Lengthen through spine and slide shoulder blades down back. Draw navel into spine and lift slightly up underneath diaphragm.
Movement:
Inhale to rotate torso to the right keeping arms wide and at shoulder level.
Bring straight left arm across body and inwardly rotate straight right arm behind you so that palm faces the ceiling.
On 3 percussive breaths reach little finger of left hand towards right little toe, bending through the spine. Left arm remains reaching behind with palm up. Both buttocks stay on the floor.
Inhale to lift back to start position and transition to other side.
Repeat on each side 3 times.
Top Tip: if you find it difficult to sit in the start position sit on a block or book.
