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Rochelle Ballard’s Dynamic Shoulder and Hip Sequence


After our energising stretch session at #RUNSUPYOGA Oahu and fresh from our yoga high we had the chance to chat with instructor Rochelle Ballard. Who better to show us a few dynamic sequences and talk all things surf and yoga than a former professional surfer and Kauai local.

With Hawaii’s perfect weather, your favorite #ROXYfitness gear and yoga mat at the ready, we hope you’re as inspired as we are to stretch and strengthen to Rochelle’s guide below -


This sequence is designed to strengthen the shoulder’s and bring flexibility into the hips and glutes while improving your balance and breath awareness.

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Starting in Down Dog, or what I like to refer to as freeing your dog. Allow your spine to curve naturally, a soft bend in your knees and heels off the ground. Be sure to press your hips as far back as you can to release the weight from your wrists and shoulders. ‘Walk your dog’ by pressing one heel down at a time and bending the opposite knee. Make sure to press evenly through your and palms to reduce the pressure on your wrist (a common down dog mistake). Allow your head and neck to extend and relax as you breath deeply through your diaphragm to your rib cage.

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With your knees bent, reach your leg behind you, keeping hips aligned. From here turn the hip open and extend the floating leg up into the sky and point your toes. Hold this pose with a couple of deep breaths.

Slowly release your floating leg and return to your starting pose, take a couple of deep breaths and repeat with the opposite leg.

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On your next inhalation, pivot through the balls of your feet, on exhale lift the leg back up to the sky. Inhale, press the right floating knee towards your chest. Exhale and weave your leg under your chest and directly across as far as it will go. Long and strong. Hold the weight evenly through your hands in a high push up.

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If you are feeling strong, slowly move your body down towards the ground to deepen the stretch through your hips and strengthen the shoulders.

Make sure to keep your elbows tucked in and focus on using the back of your shoulder muscles and triceps as to not put any pressure on the joints.

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Slowly inhale and move your leg that is across the body back and into Down Dog for a few breaths. Alternatively, you can rest in child’s pose or free your dog, shifting your heels from side to side, up and down, allowing your spine to move. Then you can move to your opposite side.

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I suggest three rounds of this sequence to get the most benefit.

The most important thing is to listen to your body, let breath move your body, and dont forget to trust yourself.

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Tagged in Fitness