Estiramiento de paloma
Starting Posture
Start in a tabletop position on your hands and knees. Bring your right knee forward towards your right wrist, keeping your right shin at a diagonal angle. Extend your left leg straight back, keeping your hips square.
How to Exercise
Slowly walk your hands forward and lower your torso towards the ground, resting your forearms on the mat. You can either keep your back toes tucked or pointed, depending on your comfort level. Hold this position for 30-60 seconds, focusing on deep breaths and relaxing into the stretch.
Breath Control
Inhale deeply through your nose, expanding your belly and rib cage. Exhale slowly through your mouth, releasing any tension or tightness in your body. Repeat this deep breathing pattern throughout the exercise to enhance the stretching benefits.
Common errors
A common mistake is rounding the back or collapsing the chest towards the floor, which can strain the shoulders and neck. Keep your spine long and extend through the crown of your head to maintain proper alignment. Also, avoid forcing your front knee beyond a comfortable range of motion to prevent unnecessary stress on the joints.
Weights
Grips
Variations
For a deeper stretch, you can place a prop under your front hip to elevate the pelvis and increase the intensity. Another option is to actively engage the glutes and inner thighs by squeezing them towards the midline of your body. This variation enhances stability and encourages a more profound release in the targeted muscle groups.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to listen to your body and stop if you feel any sharp pain or discomfort. This stretch targets the hips, groin, and lower back, so adjust the intensity by moving your front foot closer or further away from your pelvis. Remember to switch sides after holding the stretch on one leg.
Cautions
Avoid this stretch if you have a knee injury or discomfort in your hips. Always support your weight evenly between both legs and engage your core to protect your lower back. If you have difficulty getting into the starting position, use props like bolsters or yoga blocks for extra support.