Two Dragons Diving into the Sea
Encourages controlled spinal and posterior-chain mobility with a deliberate whole-body pattern.
Full BodyBeginnerMobilityFlexion
At a glance
| Muscles worked | Primary: posterior chain and spine. Secondary: shoulders, core and hips |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Flexion |
| Sets & reps | 1 sets × 60s |
| Estimated calories burned | ~6 kcal |
| Equipment | None needed |
How to do it
- Begin in the prescribed upright stance.
- Fold or dive forward using the traditional Two Dragons pattern.
- Keep the movement smooth and controlled rather than forcing the end range.
- Settle into the posture and maintain relaxed breathing.
- Hold for the prescribed duration before returning slowly.
Coaching tips
Benefits
Encourages controlled spinal and posterior-chain mobility with a deliberate whole-body pattern.
Common mistakes
Avoid forcing the forward fold, bouncing or loading the lower back aggressively.
Make it harder
Increase the range gradually while keeping the movement controlled.
Make it easier
Bend the knees and reduce the depth of the fold.
Breathing
Exhale gradually as you move deeper; breathe normally during the hold.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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