Tail Wag Focused on the Lower Body

Description

Get down on all fours, with your hands under your shoulders and your knees under your hips, keeping your spine and head aligned. Then lift one foot off the floor while keeping the knee anchored to the mat, and slowly swing that foot to one side. Let your tailbone gently move toward that side, as if your tail were slowly wagging, feeling the movement travel up to your waist. Return to the center, then repeat on the other side, keeping your support points stable and your core engaged. Perform this rocking motion slowly and smoothly, within a comfortable range of motion, without forcing the lateral tilt.

Settings

Equipment

No Equipment

Positions

Quadruped Position

Muscle groups

Hip external rotatorsHip internal rotatorsLumbar lateral flexors

Difficulty

Easy

Movement

Lateral RotationMedial Rotation

Contraction mode

Concentric