Went beachcombing at Rathtrevor Beach Provincial Park, BC, Canada. Didn't find any crabs but it was fun becoming one!
So if it does not work so well on the first try, don’t be put off and try again.
The Basic Practice - crab (hip lifts)
respect your limits, modify where needed
come to sitting on the floor
knees bent, feet flat and hip width apart
or use a chair
place hands behind you
fingers spread and pointing toward your body
or make fists (easier on wrists)
exhale and nod the chin down to your chest
keep spine straight with natural curves
press hands and feet into the floor
inhale and lift hips until in line with shoulders
hold & breathe
at top of lift, isometrically drag feet and hands together
this engages the hamstrings (back of thighs) and buttocks (glutes)
CAUTION: avoid using quads (tops of thighs); the focus here is on building hamstring strength
keep chin tucked and look down front of your body
or if strong in the neck, let your head go back and gaze skyward
breathe, breathe, breathe
lower and then repeat
exhale and lower hips down
give it another 4 to 10 tries
Explore the Movement - can-can kick
try out a little can-can kick with hips raised
Use this pose to help build up your hamstrings (backs of thighs) and glutes (buttocks). The intention is to have the hip extended via the hamstrings and glutes (not the quads). This pose is also good for building wrist strength and opening tight shoulders and chests.
This movement has a few different names in yoga like:
‘half upward plank’ (Ardha Purvottanasana)
‘four-footed tabletop’ (Chatus Pada Pitham)
We sit too much and consequently our buttocks fall asleep. We have a back body. Anything we can do to wake-up our glutes along with the hamstrings is good. This builds better balance and stronger walking stride.
Crabs are amazing creatures and have been around 450 millions years. They can live up to 100 years! Discover more about crabs from BBC Earth Kids.As for us, know that every time we come back to trying out the crab pose (hip lift) we can get better, stronger and faster. 👍
(the Light in me honors the Light in you)
keep healthy, keep moving crab around live with a smile, be a big kid THANKS to: My sister, Anita Lofgren, for filming at Rathtrevor Park. My husband, Norm Ritter, for taking above photos.
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Disclaimer: Be safe, know your limits and move wisely without causing harm to yourself. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.
video from BBC Earth Kids