Back Extension I

Category:	Matwork
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Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Back Bend, Chest Opener, Hip Opener, Prone, Seated & Floor, Strengthen, Stretch
Anatomy:	Core, Hips, Lower Back, Middle Back, Neck
Chakras:	Base, Heart Centre, Sacral Centre, Solar Plexus Centre, Throat Centre
Therapy:	Back Pain, Confidence Building, Depression, Fatigue, Herniated Disc, Indigestion, Insomnia, Poor Posture
Drishti:	Tip Of Nose
Dosha:	Kapha, Pitta, Vata

Lie on front. Arms long by sides. Palms turned in. Pelvis gently pressed into the mat. Chest open. Inhale to reach out through the crown of the head, peeling breastbone, collarbones and head away from the mat and lengthening through the lumbar spine. Exhale, slowly lower to the start position.

Tones back muscles. Stimulate lower back.

A) 1 leg up. B) Wide legs. C) Hands under your body, to the sides or in front.

HBP. Hernia. Back injury.

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Back Extension I

Video

Follow Up Poses

Bow

Locust

Prone Leg Raise

Prone Leg Arm Raises

Prone Arm Raises

Half Bow

Prone Leg Arm Raises

Preparation Poses

Cobra

Sphinx

Cobra Leg Up

Cobra Legs Up

Cobra Hands Forward