Hey all -

Dont know what the pose is called, but it is where you move into a big 'X' on the floor and lift your arm, and then your arm and your leg.

Im a bit confused as to whether I am going for strength or flexibility in this pose. Could an instructor give me a run down of what to soot for?

Thanks
Chris

Hi Chris ,

You are referring to a posture in a "spine strengthening" portion of the class. Does that help? The great thing about yoga though is that you strengthen INTO flexibility. For example stronger back muscles may give you a better backbend because you will be able to support the flexibility you already have but maybe can't reach without collapsing. It's all an integrated and cohesive package but in short, in my opinion that is definitely a spine strengthening posture.

Enjoy!

Chris,

When I do this part of the series, this is what I focus on.
1st set - Lifting the right arm and then the left - This is a shoulder opening stretch. My focus is on opening into my shoulder and as a teacher I ask that people go into their range of motion, allowing their chests to lift as they look over their shoulder (if they can)
2nd set - Lifting the right arm and left leg, then reversing it- The same thing with the arms, but the leg is strong, engaged and straight with the toe pointed. Squeeze your glute as well. Know that this activation is strengthening you middle and maybe even upper back muscles on that side if you have the range.
3rd set - Bending the left knee, pointing the left toe and lifting the left leg straight up while reaching back with the right arm, then reversing- When we bend the leg we shift the muscle engagement to the glute. Lifting the leg will strengthen postures like floor bow and standing bow. Come into your range of motion and keep that leg strong and engaged as you press straight up. Stretch the opposite shoulder open as you attempt to touch the tip of your fingers to the tips of your toes. I prefer not to grab the foot in order to keep the posture active and strong. If you cannot get the fingers and toes to touch then hold in strength as close as you can get. I also find for this set that my chest is lifted and engaged and I am strong throughout my body.

Hope this helps!