Many days I let my students pick a pose or two at the end of class and Movement Loop is often chosen. This is an enjoyable pose.
Movement Loop like most poses incorporates the entire body from head to toe. It builds strength, endurance, balance, alignment. Works the hamstrings, calves, groins, shoulders, spine, neck, abdomen, sides of the torso, and internal organs. It is great for the mind since you’re continually working to align the body at the multiple steps in this pose. Movement Loop incorporates Gate Latch pose.
I hold each step in the pose a few seconds for demoing purposes. You can hold each part for 5 seconds, 30 seconds, 1 minute or you can flow through smoothly without stopping. Choose what works for you.
Starting from the floor on hands and knees (Table Pose). Inhaling take the right arm up looking up at that hand, exhale bringing the arm down and thread the needle by running the hand and arm behind the left arm dropping the right shoulder and head gently to the floor. Inhaling take the left arm up pointing the fingers toward the ceiling. Exhale back to Table Pose. Inhale extend the right leg out to the side. On your next inhalation bring the torso all the way up stacking the shoulders over the hips.
With the leg straight out to the side press the sole of the foot to the floor. Keep the knee in line with the heel.