Have you ever noticed the variety of ways the Pure Hot Yoga Sit up is done in class? Of all the postures, it’s the one that we don’t really see anyone else do, and often view it as a vehicle to just get up from savasana and get busy with the next ‘real’ pose. But the sit up is an important process and, if done correctly, has several important benefits. Check it out.
What it is: A stylized sit up
When we do it: As a transition movement on the floor series; a total of 14 times
How to do it: Begin by bringing your toes and heels together and flexing your feet, pulling your toes towards your head. Raise your arms over your head and cross your thumbs – palms facing up towards the ceiling. Stretch as you raise your arms! Press your lower back to the floor by tightening your abs, inhale and curl up. Make sure to keep your arms with your head. Peel your body off the floor and sharply exhale twice as you reach for your toes. Grab your toes and fold your forward, placing your forehead on knees. If you need to, bend your knees up. Touch your elbows on the floor on the outside of your legs and pull back on your toes, stretching your calves.
Why we do it: Done correctly, the sit up has several benefits. First, it increases flexibility in your calves, hamstrings, and spine. It also increases your core strength and massages lower abdominal and sexual organs. The breath and quick sit-up combine to give you energy to power through the floor series.
If you have a sensitive lower back, you should skip the sit up and carefully flip over. Otherwise, performing the sit up is an important piece of your practice, so don’t skimp. Tune in to the instructor, listen carefully as you’re walked through the posture and give your sit up just as much time, energy and intention as all the other postures.