How To Perform The Quadruped Left Zone of Apposition Exercise

This exercise technique is from the Postural Restoration Institute©, where it is used to align a forwardly tilted left pelvis with the left ribcage/obliques, as part of the left anterior interior chain pattern. The individual should feel the left obliques, left anterior gluteus medius, left hamstrings, and the entire back of the body being stretched.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): left hamstrings, left adductors, left obliques

Equipment: small yoga block or rolled up towel

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Shift weight to left side, “find” left abs, inhale without losing tension in abs, exhale completely

Before starting:

Proper tongue posture (tongue on the roof of the mouth) will help to engage the diaphragm and provide more ribcage expansion.

1. Kneel on all fours. Elevate the left knee and position the right knee ahead of the left.

2. Side bend your torso to the left to engage the left abs/left hip. Maintain this as you round the back and tuck the tailbone. Keep most of your bodyweight to the left side.

3. Maintain this posture as you inhale fully, creating expansion through the ribcage.

4. Exhale and simultaneously lift and outstretch the right arm. Hold this position and continue breathing deeply through the nose, creating expansion in the ribcage, but maintaining tension in the left abs.

5. Repeat for 5 breath cycles, rest and repeat 4 more times.