Windshield Wiper
| Category: | Matwork |
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Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
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| Sub Category: | Matwork |
| Types: | Chest Opener, Hip Opener, Restorative, Seated & Floor, Strengthen, Stretch, Supine, Twist |
| Anatomy: | Arms & Shoulders, Core, Hips, Lower Back, Middle Back, Neck |
| Chakras: | Heart Centre, Solar Plexus Centre |
| Therapy: | Arthritis, Back Pain, Constipation, Diabetes, Fatigue, Herniated Disc, Indigestion, Poor Posture |
| Drishti: | Side |
| Dosha: | Pitta |
Lie on your back. Knees bent. Feet flat on floor. Arms stretched out to the sides. Gently lower knees to left side of your body and place them on the floor. Gaze right and breathe. Engage abdominals. Slowly pull knees back to start position. Gently lower knees to right side of your body and place them on the floor. Gaze left and breathe. Repeat.
Flexible spine. Digestion. Circulation.
Keep legs straight. Cross legs. Hands behind head.
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12 Benefits Of Windshield Wiper Pose
- Calming
- Stretches lower back.
- Strengthens core muscles.
- Strengthens obliques.
- Adds flexibility and elasticity to the spine.
- Releases tension in the lower back
- Releases tension in the hips.
- Improves digestion.
- Promotes better circulation.
- Reduces fatigue.
- Reduces stiffness in hips.
- Reduces headache pain.
Top 3 Benefits Of Windshield Wiper Pose
Calming
The windshield wiper pose helps to calm your brain. Using a slow steady inhale and exhale, your brain and body are calmed by the repetitive and gentle flow of the breath.
Stretches Low Back
When done in a slow, controlled motion the windshield wiper is an amazing stretch for your lower back muscles. By slowly lowering your legs to the right, the left side of the back is gently released and vice versa.
Strengthens Core Muscles And Obliques
Your legs are a heavy part of your body. The windshield wiper pose relies on your abdominal muscles, especially your obliques, to move your legs from side to side. The core muscles need to help control and stabilize the body while the weight of the legs is shifting. This is a great way to build core strength.
Conclusion
Windshield Wipers is a perfect add-on to your Core Strength Workout. When it’s time to do abdominal exercises, most people go straight to crunches or planks. The Windshield Wiper pose is a great core exercise to include because it tackles the lower abs and obliques in a gentle, effective way.
