Locust Pose (Glute Variation)
- While lying on your belly, rest your forehead on the back of your hands.
- Bend your left knee to a 90-degree angle, and place your left fingertips 2-3 inches down from the back of your pelvis–basically, right in the center of your left butt cheek.
- Inhale and slowly begin to lift your left thigh away from the floor. Exhale to lower it down. The back of your thigh will do some of the lifting, but you want to feel your gluteals start working underneath your fingertips!
- Lift up and down 10-20 times, and switch to the other leg.
Alternative: Don’t worry about how high you’re lifting your leg. Focus on the muscle use!
Badass challenge: Do this with your leg extended.
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You need to do this. Your body needs it. DO IT. – Jude E Boom, Boulder County Bombers
Looking for something to help your derby hips (and the rest of your body!)? Flat Mat Minimum Skills gives you a way to learn yoga and work on rocking your WFTDA minimum skills at the same time! It starts January 4, so you can have fun over the holidays and then crush your 2016 goals.
Want your body to move better so that your muscles and joints don’t feel so abused? If you already know a little yoga, Flat Mat Regionals is your jam. With four weeks of yoga sequences designed specifically for roller derby, your grumpy knees and hips will be ready to roll again starting January 4.