Yoga-plex

Technique

How to perform Yoga-plex

1. Begin in a high plank position with your wrists under your shoulders and your body in a straight line from head to heels.
2. Engage your core to stabilize your torso.
3. Push back into a downward dog position.
4. Step one foot forward outside your hand, creating a deep lunge position.
5. Keep your back leg straight and your core tight. This is your starting position for the stretch.
6. Rotate your upper body away from your front knee, reaching your right arm up toward the ceiling in a windmill type arc.
7. Inhale as you extend your spine and feel the stretch through your torso, hips, and shoulders.
8. Exhale as you bring your hand back down inside your front foot, then step your front leg back to the high plank.
9. Repeat on the other side, stepping your opposite foot forward outside your hand, rotating and reaching your second arm up.
10. Continue alternating sides for the prescribed repetitions, maintaining controlled, fluid movements throughout the exercise.

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, External Oblique, Internal Oblique, Tensor Fasciae Latae.