Kneeling Side Arms – Hug a Tree (Single Strap)
- Equipment: Reformer
- Category: Arm Work
- Level: Intermediate
- Body position: Kneeling
- Repetitions: 6-8 reps each side
- Springs: 1 Yellow (Light) – 1 Red (Heavy)
- Headrest: Any
- Footbar: Any
Starting position
Kneel sideways on the carriage facing across the reformer. Hold one strap in the outside hand. The inside arm reaches forward as if holding a large ball. Spine upright, hips square. (Option: sit back on heels for more stability.)
Instructions
Inhale, open the arms slightly maintaining a rounded shape. Exhale, bring the arms together in front of the chest as if hugging a tree, with the strapped arm providing resistance and the free arm matching the shape. Inhale, reopen with control.
Teaching cues
- Keep arms rounded
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