Jack Knife

Description

Lie supine with your arms alongside your body and your legs together and straight. Inhale and swing your legs back, straight up toward the ceiling, keeping your thighs tightly together and parallel. Then exhale as you lift your pelvis toward the ceiling to lengthen your legs and spine back so your body forms an almost vertical line, like a “candle.” Shift the weight of your body onto your shoulders, but not onto your neck, while pressing your arms firmly into the floor to create a stable base. Finally, inhale and slowly roll your spine back down onto the mat, vertebra by vertebra, controlling the descent of your legs, to return to the starting position in a controlled way.

Settings

Equipment

No Equipment

Positions

Supine Position

Muscle groups

Lumbar flexorsHip flexors

Difficulty

Difficult

Movement

Flexion

Contraction mode

ConcentricIsometric