Straddle Side Stretch
Legs extended with feet flexed into second position, hands are overhead holding onto the ball. Reach over to the right, left then right and hold. Be mindful to keep both hip bones placed firmly onto the floor. Repeat opposite side.
Arch and Release
Legs extended with feet flexed into second position, hands forwards resting on the ball. Extend the spine on an inhale as you reach out by pressing your hands onto the ball. Pull the ball back by rounding through the spine as you exhale contracting the abdominals. Repeat the extension and curl.
Chest Expansion
Bend the knees and rest the ball on the thighs. Press the sternum onto the ball as you extend the arms over head with the palms facing inwards. Lift the arms leading with the thumbs as you press the sternum into the ball. Repeat small extensions at the shoulder joint.
Extend and Round
Bend the knees and rest the ball on the thighs. Press the sternum onto the ball as you place the hands behind the head. Round forward through the upper spine over the ball, then inhale as you extend the spine by pressing the sternum into the ball. Repeat.
Enjoy your flexibility section at the end of your bootybarre class!
Thank you,
Tracey
