Corkscrew
Intermediate (5/10)Mat
Position: SupineEnergy: 4/10~60s
Cueing
Circle legs from the hips; maintain absolute stability in the shoulders; inhale to start, exhale to circle.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
External Obliques
Secondary Muscles
IliopsoasTransverse Abdominis
Regressions
Draw smaller circles; keep knees slightly bent; hands under pelvic bones for support.
Progressions
Increase circle size; lift hips at the top of the circle (Advanced version).
Common Errors
Shoulders lifting; back arching; uncontrolled leg weight.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
