Nothing says grace quite like Climb a Tree. A supple spine will allow for the full extension to an elegant exercise that opens up the entire body.
Purpose- hamstring/back flexibility, core strength, pelvic stability, extension
Preps- Roll Up, Short Box series, Leg Circles, Feet in Loops, Rolling
Form- Roll back with pelvis (do not hinge), top leg is perpendicular before you walk down thigh, keep abdominal support throughout
*May not be appropriate or those with low back problems such as disc injury or stenosis.
Modification- practice on the mat 1st, hamstring/hip leg stretches only, roll back just halfway
How to advance- do the full backbend into the well, add in twist of tree at top, 3-4 reps
Challenges- add in leg circles while head is in well