One Half Locust

Орчуулга хараахан бэлэн болоогүй. Англи хэл дээрх заавар:

1. 1Lie facedown on the floor.
2. 2Put your left hand under your left hipbone to pad your hip and pubic bone.
3. 3Bend your right knee so you can hold the foot in your right hand.
4. 4Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.