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The Saw

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ByCatherine Updated on

The Saw has similarities to both the Spine Twist and the Spine Stretch and is a wonderful hamstring stretch. However, if you have any disc injuries I would avoid this exercise as it will cause compression in your discs.

Benefits of the Saw

  • Spinal flexibility
  • Enhances the mind-body connection
  • Strengthens abdominals
  • Hamstring stretch

Performing the Saw

  1. Sit up tall and flex your feet.

    Sit up nice and tall with a neutral spine and pelvis. Your feet should be about as wide as a yoga mat and they should be flexed.

  2. Place your arms out wide.

    Place your arms out wide in a T-position with your palms facing forward.

  3. Rotate your upper torso.

    Inhale to prepare and then exhale as you find length through your spine and rotate your upper torso to the left side.

  4. Reach your arm towards your toes.

    Reach your right arm towards your toes, like you are trying to saw off your left pinky toe (sorry for the gross imagery).

  5. Return to center.

    Inhale and then exhale as you return to the starting position.

  6. Repeat on the opposite side.

    Inhale to prepare and then exhale as you find length through your spine and rotate your upper torso to the right side.

  7. Reach your arm towards your toes.

    Reach your left arm towards your toes, like you are trying to saw off your right pinky toe.

  8. Return to center.

    Inhale and then exhale as you return to the starting position.

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Modifications for the Saw

  • If your hamstrings feel tight or you don’t have enough flexibility yet to extend your legs out straight, then bend your knees slightly during this exercise. Gradually work up to straight legs as you become more flexible.
  • If this hurts your hip flexors, you can elevate yourself very slightly by sitting on a moon box.

Tips for Success

  • Really activate your abdominals for this exercise.
  • Keep your hips grounded and keep your arms in your peripheral vision.
  • As mentioned in the modifications section, if you don’t yet have the flexibility for this move keep working up to it! Take time throughout your day to stretch your hamstrings.
  • I would master the Spine Stretch before trying this move.

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