Default Pose
Description
This exercise involves starting in a neutral or default standing position and then performing various movements or poses to improve flexibility, strength, and balance. The goal is to gradually increase the difficulty and intensity of the movements over time.
Muscle Group
Equipment Required
Default Pose Instructions
- Stand with your feet shoulder-width apart and your arms at your sides.
- Engage your core muscles by pulling your belly button towards your spine.
- Roll your shoulders back and down, and lift your chest up.
- Relax your neck and gaze straight ahead.
- Breathe deeply and hold the pose for 30 seconds to 1 minute.
Default Pose Form & Visual
Default Pose Benefits
- Stretches the shoulders, chest, and spine
- Strengthens the arms and legs
- Improves digestion and relieves stress
- Helps to calm the mind and improve focus
- Can help to alleviate symptoms of menopause
Default Pose Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Abdominals
- Lower back
Default Pose Variations & Alternatives
- One-legged downward dog
- Three-legged downward dog
- Downward dog with knee-to-nose
- Downward dog with leg lifts
- Downward dog with ankle rotations