Combining the two forms (yoga & fitness) of exercise styles, Donkey Kicks (fitness) & Tiger Pose (Yoga), which have similar starting positions on all four’s. Also, the trajectory (direction) of the lifting leg is the same. Also, they both serve as great glute exercises & hip extensions. Plus muscle toning, strengthening & stretching the largest major muscle group of the buttocks (gluteus maximus).
The Video provided demonstrates 10x Reps. Each Leg
A great alternative & or addition to squats. As with Lupus SLE, I can experience limited mobility & also pain in my knee joints, making it uncomfortable whilst doing too many squat repetitions.
But as with all exercises, please seek professional advice from a health/medical practitioner first. Especially if you have any issues regarding your knee joints, wrists, &/or back due to injury &/or illness.
Physical Benefits:
Tone & strengthen buttock muscles.
Improve spine flexibility.
Strengthen abdomen, back, hips & buttock muscles.
Isolates glute muscles.
Thighs engaged for stability.
Hip extension.
Mental Health Benefits:
Can provide deep relaxation to mind & body. Doing the Tiger Pose (yoga) 3-5 breaths. Whether you do it after 3 sets of the exercise, 3 x 10 reps (each leg). Or at the end of each 10 x reps (each leg).
Exercise Instruction:
Use a yoga, fitness mat, or a towel (not too fluffy).
• Starting position is on all four’s. Head facing forward & neck extended. Palm’s planted on the floor . Finger’s slightly parted facing forward also planted to the floor surface.
*My thumbs are turnt out, but that’s due to my many year’s (Lupus SLE) arthritis/ kienbocks disease. So it’s normal & comfortable for me.
• Wrist, elbows & shoulders stacked (in line). Knee’s (on the floor) & hips stacked (in line). Leg’s from hip’s to knees to toes at a 90° degree angle. Toes bottom on the floor & heel up on grounded leg.
Unlike the traditional ‘Donkey Kick’ when you’re facing the ground
• Lift / raise toes up to the sky, keeping the leg bent. Whilst raising the head in line with the neck, extending the spine & pressing into the ground with your hands. Creating a concave arch at the lower part of the back above the buttocks: Exhale.
• Lower bent leg into the chest with knee leading whilst lowering the head in line with the neck naturally & pressing into the ground. Creating a convex arch of the back & ab. muscles contraction: Inhale.
Repeat 10x Each Leg. 3x 1 Set.
You can also use this exercise within a buttocks toning daily 100 rep goal you might have.
& or as part of your daily exercise yoga / fitness activity. For muscle stretching, toning & strengthening.
It’s all up to you.
Remember to get advice from a professional health/ medical practitioner before doing any exercises. As this exercise requires been on your knees, pressure on your wrists & extending the spine involving the back. So always think health & safety first.
This may include the necessary additional knee / wrist support.
Especially with kienbocks disease, take into consideration the stage your disease is in. As well as if you’ve had surgery/in recovery, etc. Advice from your doctor/consultant/physiotherapist first is important.
The most important thing is to take your time. It’s better to have the right technique to get the results you are looking to achieve. Because with consistency, progression is possible. Be it been able to raise your leg higher, the buttocks becoming more toned & improvement in flexibility enabling doing other yoga poses, for example.
G.ElliottServices Lupusfit™️ Lupus, Chronic Kidney Disease, Raynaud’s & Kienbock’s Disease Advocate.
Have an active, positive & motivated spring season.
G.ElliottServices 