Short Box – Fire Baton

Starting position

Seated on short box facing footbar, feet under strap hip-width, sitting slightly forward, arms overhead holding pole in line with ears, spine tall

Instructions

Inhale to prepare. Exhale to hinge forward from the hips with a long spine, reaching the torso over the legs. Continue the movement into spinal flexion, rounding forward and reaching toward the feet. Inhale to initiate the return by scooping the abdominals and beginning to roll the spine back up through flexion. As you come through upright, continue the movement into spinal extension, lifting the chest and extending back over the box with the arms overhead. Inhale to control the extension. Exhale to return by bringing the spine back through flexion and stacking upright to the starting position

Teaching cues

• Sequence: hinge → flex → roll up → extend

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