Long Table – exercise #70

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Long Table (exercise #70) SiRA Fly Yoga or Aerial Yoga.

Long Table Fly Yoga exercise is part of the warm up exercises on the mat in Fly Yoga program.

  • Begin by standing with your feet together, toes forward
  • Bring your palms together to touch
  • Draw your thumbs towards the space between your eyes
  • Shift your weight onto the right leg only
  • Bend the left knee and lift the left foot
  • Continue to extend the left leg behind you as you reach the arms forward, palms face down
  • The torso and the left leg reach towards horizontal as the right leg stays strong
  • Return the left foot to the ground as you lift the torso back to standing
  • Release the arms by your side
  • Repeat on the other side
  • Requires body awareness and balance
  • Demonstrates the benefit of gazing at a single point of focus
  • Requires core stabilization
  • Strengthens the low back and the standing leg