Cross Crawl Crunches - Standing March to a Higher Tune
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If life has you feeling a bit fragmented, you can be marching to a higher tune in no time. Standing Cross Crawls are a great aerobic exercise that you can add to almost any workout. They build abdominal strength and work to "hook up your hemispheres", for a better sense of mental clarity. Coordinated left-right side body movement, combined with powerful breathing, gives you a dynamic way to refocus your mind and get the brain and body back into balance.
Tutorial Stand with your feet about hip distance apart, toes face forward, arms down at your sides, and your gaze is focused on a point 6 - 8 feet on the floor or wall in front of you, for balance.
On an inhale through the nose, lift up your left knee to hip level and swing your opposite, or right, arm forward and up over the top of your head, like you're reaching for the ceiling. Immediately let them come down.
Then on the exhale through the nose, you're going to switch sides, and lift the right knee and left arm, up then down. So that's Inhale and lift the left knee and opposite arm, up then down, exhale lift the right knee and opposite arm up then down.
Continue alternating sides with a rhythmic, coordinated breath through the nose. Work up to 3-5 minutes.
To finish, plant your feet and take a few deep inhales, sweeping the arms out to the sides and up over the top of the head. Stand still with your hands over your heart center, and consciously circulate life-force and slow your heart rate down.
Pointers Always move at a pace that is right for you. Slow down if you get to winded, or speed up if you'd like more of a workout.
If you have trouble coordinating opposite arm and leg, drop the arms and just lift the legs for a few beats until you are ready to work the arms back in to the exercise. It can take some practice.
Spirit Trainers, LLC. 1500 SW 11th Ave., #1007 Portland, OR 97201 503-715-3131 I understand that yoga involves stretching and other physical activity that may not be appropriate for all individuals. Before doing these exercises or participating in any exercise program, I will have consulted my physician. I realize that the statements made in on this website and the techniques given are not offered in substitution for medical advice or treatment.
