Yoga: Beginner side plank
Begin in a kneeling position. Place the left hand down onto the floor and extend the right leg out to the side. Inhale and sweep the right arm across the body until the bicep reaches towards the ear. Place the left hand, left knee and right foot all in the same line. Rotate the right shoulder open towards the sky reaching the right leg down towards the floor and reaching the right arm away. Now walk the right foot back and gently push the chest forward creating a soft arch in the spine. Maintaining the left hand underneath the left shoulder and the left knee underneath the left hip. Spread the fingers of the left hand and gently push the hips forward creating the stretch. Hold this pose for 5 to 10 deep breaths. Repeat on the other side.
Increases the flexibility of the hip flexors, quadratus lumborum, erector spinae, lumbar and thoracic spine and latissimus dorsi. Increases the suppleness of the intercostal muscles with aids in deeper breathing. Helps to relieve lower back pain. Invigorates the spine.