Mermaid

Aim of the exercise: This exercise aims to stretch the muscles at the side of the body and the lower back. It also works  the hips.

Muscles worked: obliques (waist), lats (back but at the side) & quatratus lumborum (lower back).

1. Inhale to prepare and place left hand a few inches away from left hip (1) then raise right arm to ceiling.
2. Exhale and lean gently over to the right side (keep both sit bones on floor) ensuring that the sliding arm bends at the elbow.
3. Inhale and return to start
4. Repeat to left side                      

Repeat 10 x each side. This exercise can also be done with legs straight out front or kneeling

1. Position yourself on your hands and knees – knees under hips and hands underneath shoulders. Breathe navel towards spine (as if your leggings or shorts have shrunk a little in the wash!) Inhale.
2. Exhale, slowly lifting the left arm (to shoulder height) and the right leg out to the back (no higher than hip height. Imagine a line between fingertips and tiptoes (attached photo)
3. Inhale and return to start position (box position)
4. Exhale, slowly lifting right arm (to shoulder height) and the left leg out to the back (no higher than hip height. Imagine a line between fingertips and tiptoes.  Inhale and return to start position.
5. Repeat up to 10 times each side before releasing into child's pose

If you have balance issues or shoulder problems then please keep the foot of the moving leg in contact with your mat. In other words slide the leg and foot OUT not upwards.