Crab

Hi everybody. I'm Benjamin. I'm here with Benny to break down the crab exercise. Uh, an exercise that on paper it looks a little crazy, but um, if you've mastered all your rolling exercises so far, this is a nice one to add in what we're looking for in the exercise. What sets it apart from say seal or boomerang, is the fact that we add a little traction to the back of the neck here. My way of putting the crown of the head down and then rolling some weight into it, lifting our hips from our center. That sounds more crazy than it actually is.

We're going to break it down so that you understand all the component parts. We begin in a rounded position of the spine with the legs lifted up, knees to shoulders, holding the, the insides of our feet with our hands, pulling the feet apart so that the knee starts to slide a little bit towards one another and we try to bring the knees as close to the shoulders as possible, finding a balance here so it's very reminiscent of the shave. Then we start rolling like a ball from, that's essentially the first step of the exercise. Then you go ahead and roll down onto your shoulders along the length of your spine and then roll yourself right back up. This is the first step of the exercise. We'll do that again, rolling along the length of the spine onto the shoulders and lifting back up.

There is a switch of the legs that happens once we are all on their shoulders so that be added in here. Open, close the legs, put the other foot on top, pull the legs apart again and then lift yourself back up. We'll do that again. Rolling back onto the shoulders, opening the knees away from each other to crisscross the legs the other way and then finding the balance at the front. One more time. We're rolling back. Opening the legs, crisscrossing, lifting up. We'll stay here for a second just to highlight the two different ways that you could switch your legs. Why the easy way out and what most people will end up doing is to just uncross and recross the feet.

We're really looking for in the exercise and comes a little bit out of seal from before is that the knees actually pull away from each other to then cross over to the other side. All right, let's do crab two more times. Just going back before we add the headstand portion. Roll yourself back, pull the knees apart, lift yourself back up, catch your balance. We'll take one more. Then we'll take a short little break to talk about the next portion that if yourself back up and then release all of that. Right so that so far so good resembles what we've been doing all along with seal rolling, [inaudible], open lake, rockery, Yadda, Da. All of those exercises.

What's new now is there'll be start and in the coming up to rock over our knees onto the crown of our head. All right, so that's the crazy part. We'll break that down in and off itself as well before we put it all together so you can slide back a little bit. You'll give yourself more space. The feet in the same position, we pull them apart. Now it's going to be very tricky to be able to rock onto your knees without compromising you ankles quite a bit. So I always suggest in the moment that you rock onto the feet too quickly, pull them into your seat, right? So we come out of the rolling back, we pull the heels against the seed, we land the crown of the head down, and then we lift the hips up so all of the weight ends up in ascenture so it doesn't compress his neck and sit back down behind the feet and then we'll switch to the other side, pull the knees apart, bring the other foot on top.

We'll do the same thing again quickly, pulling the heels against the seat, landing the head down, controlled, lifting the hips up and then sitting back one more time. And that's really all there is. You can relax there for a second. So it's very similar to what we're looking for nick pole in terms of traction. The head hold. The head head is held by the ground and by leaning some weight into it, we're trying to bring the chin ever so slightly down to create a sensation of extra length in the neck. Now we're going to put it all together, so starting in the center of your mat, making sure you have enough space in front of you to land your head and enough space in the back of you to roll yourself along the length of your spine.

We're going to start the exercise now, right foot over left, pulling the legs apart. Roll yourself onto your shoulders, Chris. Cross the legs on the way up. Pull the heel against your c to land your head down. Lift your hips up and then roll yourself back. Do that again. Rolling back. Switch the legs.

You have two options of how to bring your hips up over your knees. One is to bring the feet up along with you or to leave them down. Roll yourself back. We'll do one more set. The lifting are pulling in this time. Keep the feed down as you lift yourself up. This can give you extra support in the exercise.

We'll take one more rolling back. Chris, cross the legs, pull yourself up, leaving the feed down. Once you're underneath, lifting the hips up, giving yourself space, and then sit down behind your feet, uncross your legs, and then we're done with the crap that is the exercise. Have some fun trying it out. There's a whole workout sequence around the exercise. If you want some more tips on how to perform it successfully. Thanks for watching.