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The Bean Tel Sell
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Rekoefeningen
23. Lower Back Stretch (voor de rug)
Ga voorover op de omgekeerde The Bean liggen. Ontspan
uw hele lichaam. Adem rustig in uw uit en probeer uw
lichaam bij elke uitademing nog verder te ontspannen.
Houd dit 5 seconden vast. Herhaal deze oefening 1 – 3
keer.
24. Child Rest Pose (voor de rug, heupen)
Vanuit de vorige houding trekt u uw knieën onder uw
lichaam, boven op The Bean. Adem uit. Ga met uw billen
op uw hielen zitten en laat uw armen naast uw benen op
The Bean rusten. Houd de wreef van uw voeten tegen The
Bean. Sluit uw ogen en adem rustig in en uit. Houd dit 5
seconden vast. Herhaal deze oefening 1 – 3 keer.
25. Cat Stretch (voor de rug)
Neem op handen en knieën plaats op de
omgekeerde The Bean, uw nek en rug in een
neutrale, rechte positie. Span langzaam uw
onderste buikspieren aan en maak uw rug
rond richting het plafond. Houd dit 5
seconden vast, ontspan en keer terug naar de
uitgangspositie. Herhaal deze oefening 3
keer.
26. Seated Cat Stretch (voor de bovenrug)
Ga op de omgekeerde The Bean zitten, met
de voeten op de grond (zie foto). Maak de
rug hol, duw uw buik naar voren en de
schouders naar achteren. Houd dit 2
seconden vast. Span dan de buikspieren aan
en maak de rug bol, de schouders naar voren.
Houd dit 2 seconden vast. Herhaal deze
oefening 10 keer.
19


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