Movement · The Original 10
Double Leg Stretch
The short answer
Builds deep core endurance. From a tight ball, reach both arms overhead and both legs out to 45°, then circle the arms around and hug the knees back in.
8–10 reps
Breath, Inhale to reach arms and legs long · Exhale to circle in and hug the knees
How to do it
From a tight ball, reach both arms overhead and both legs out to 45°, then circle the arms around and hug the knees back in.
Breath: inhale to reach arms and legs long; exhale to circle in and hug the knees.
Be mindful
- Reach the legs only as low as you can keep the low back anchored.
- Keep the head and shoulders lifted throughout.
- Move the arms and legs together, with control.
Modification
Keep the legs higher, or the knees bent, if the low back lifts off the mat.
The practice beneath it all
When the mind needs somewhere to land
Everything in this wing points, in the end, to the same place, the breath, and the nervous system beneath it. It is why I built SOVA: a quiet companion for the moments in between.
- Today, a daily practice that aligns you before the day pulls you a dozen directions.
- Companion, a place to process any feeling, even the happy ones.
- Pages, a soft place to set your thoughts down and out of your head.
- The House, rooms of calm to step into, whenever you need one.