How to do The Saw

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: abs, lower back, quadriceps


Sit upright with your legs straight out in front of you, your heels slightly wider than shoulder width and your knees rolled out. Raise your arms out to the side at shoulder height with the palms down. Use your abdominals to sit up out of your hips and lengthen up through the crown of your head.

Breathe in to rotate to the left, as you breathe out curl the spine forward over the left leg, leading with the head. Reach towards the outside of the left foot with the right hand and reach the left arm behind you. Continuing the exhale, reach deeper into the position for three pulses. Breathe in to roll back up through the spine and rotate through the start position and over to the right. Breathe out to curl forward over the right leg and reach the left hand towards the outside of the right foot while reaching the right arm behind you. Again use three pulses to deepen the stretch.

Repeat up to 10 times in each direction and return to the start position to finish.

How to make The Saw easier

If the start position is uncomfortable or you are rounding into your lower back, try sitting on a block so your sitting bones are higher than your heels until you have developed your flexibility.

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