Tree (Short Box)

OBJECTIVES
● Strengthens all core muscles, back extensors, and flexors.
● Strengthens quads and hip flexors.
● Increases hamstring flexibility.
● Improves pelvic stability.

EXERCISE
● Sitting upright at front edge of box, one foot in foot strap, other leg knee to chest, holding leg under thigh, elbows out.

● Holding the back of leg keeping it straight, bring the head and knee together.
Tip weight back slightly with leg close to body.
Walk hands down leg while leg reaching toward the ceiling, roll spine down, extending the torso and arms back.
Strong pull of navel to spine, reach toward the leg to walk back up leg.
Pull body close to leg to stretch, sitting tall.

● Inhale walk hands down and back – Exhale climb back up.

3 times each side
All springs

CUES
● Navel to spine.
● Sitting tall on sitting bones.
● Pull body close to leg.
● Control.