F 09 Star Inflection Grounded EN

Standing with the feet a little bit wider than a meter apart.

Outside edges of the feet are parallel to each other.

Staying upright, making sure that you don’t have any impingement into the lower back or into the hips here.

And again, adjusting the position of the legs if you need to do so.

Drawing the shoulders down towards the hips, placing the hands onto the waist.

Activately activating the legs away from each other as you draw the shoulders down, of the neck extended upward, start to lower the upper torso forward just a little bit here.

Flexing the upper spine here now and you may have to compensate a little bit by bending the knees.

The most important thing is as we flex the spine and come forward you should feel that it’s very easy to have the inner part of the thigh meet the bottom of the rib cage.

So you might have to bend the knees here to compensate to do so.

With the upper spine flexion as you come forward and with the knees either bent or straight release the fingertips down to the ground so that they’re more or less in line with the toes.

Now bring the elbows closer together so that the arms are more or less parallel to each other and they’re about the shoulders width apart.

With the upper spine flexion now you’re lightly gripping the fingertips into the floor as the legs move away from each other flexing in a little bit deeper into the folding potential of the form.

Now in order to extend the spine here, when we start to lengthen coming out of the flexion, you may have to bend the knees a little bit more to allow for the lower back to relax enough for the spine to go straight.

Continually drawing the shoulders down when we’re doing this and don’t overtly lift the head up.

The back of the neck should stay neutral and flat the whole time.

To release here, flex the spine again, actively drawing the shoulders down, release the hands to the weight, waist and slowly roll up.

As you roll up to the top, continually drawing the shoulders downward, extending through the back of the neck, then release the arms down and release the activity from the legs.