F 20 Z Lunge EN

From a kneeling position, bring the pelvis up into the air, coming to the tip toes, and shift the right thigh in towards your chest as you lower the sole of the right foot down below the chest.

Lower the left knee down now, and try to bring the right knee over the top of the right toes.

At the same time, with your hands still down on the ground here, scoot that left leg a little back, slide it back, but try not to open that left hip out as you do this.

Once you’ve got quite a decent space between your legs and your hips feel quite low to the ground and you’re confident that the hips are square into the front, start to activate the legs toward each other.

The sole of the right foot presses down and back and the top of that right foot presses down first and then forward.

You feel that that creates a little bit of lightness into that back knee.

As the legs are actively pulling toward each other now, slowly lift the upper torso up slightly as you place the forearm or the wrist on top of the knee.

You don’t have to come totally upright just yet.

Place the left hand onto the waist and continuing to pull the legs toward each other here, you want to start to undulate through the rib cage as you move in a circum-linear movement forward and up.

At the same time, you can and draw the shoulders down and maintain that elongation in the back of the neck crown of the head moving upward.

You wanna find that sweet spot where you can move in that circumlinear motion up to the point where you don’t feel your back squashing.

You want the lower back to feel really extended and lifted and the rib cage and chest protrude out and directly upward.

So when you find the position where you’re upright and you’re feeling quite stable, you can again move a little bit through the spine, through the rib cage.

To release here, keep the legs very active as you release the hands down to the ground and take your foot back into the lifted pelvis position and lower your knees down.