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3.03 Operating Room

Submitted By
Words 741
Pages 3
Instructions
1. Start in a standing position with the wall to your left and your torso at a 45-degree angle to the wall. You are in between facing the wall and perpendicular to the wall. Your arms rest by your side.

2. Test that you are in the correct position, by lifting your left leg in front of you, into a marching position. Stop just before the thigh is parallel to the ground. The outside of the left shin/ just below the knee gently touches, but does not fully rest, against the wall. If you are straining to turn your leg to the side to touch the wall, then move closer to the wall. Once you find the correct position, slowly lower your leg back down to the floor on the exhale.

3. With both feet on the floor make sure there is even weight through your right and …show more content…
Place your arms overhead while in the posture

MOUNTAIN PLUS SIDE BEND

INSERT PIC 36/ Y1Bp1 INSERT PIC 37 /Y1Bp2

Instructions
1. Start in Mountain Pose.

2. Raise the right arm straight overhead perpendicular with the floor keeping the elbow straight. The palm faces midline as the pinky fingers is forward and the thumb faces behind.

3. The left arm is straight by the side with the hand resting on the outside of the upper leg. Keep the neck and spine long throughout.

4. Side bend the trunk to the left, as you slide the left hand down the leg as the right hand reaches towards the sky. Maintain the trunk in the same plane trying not to rotate the torso.

5. Pause while maintaining the side bending position for 5 breaths, inhaling and exhaling slowly. Repeat 3 times.

6. Return to upright standing when completed. Then switch arm positions and raise the left arm straight overhead and repeat steps 1-5.

Common Mistakes & Correction
1. During the side bending motion, the back collapses and moves too much from one area. Be sure to keep length in the spine during the bend by dispersing the movement throughout the mid back as well as low

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