F 23 Z Expansion C Tuck EN

From the Z lunge position with the left leg back, tuck the left toe under, hands down onto the ground here, lifting the pelvis up into the air and bring the right thigh in towards the chest as you lower the right shin down towards the floor.

Then the left knee goes down, the top of that left extended foot also goes down as well.

Allow the forearms to come down to the ground for a moment here and we’re just going to check to see the position of the hips is square forward here.

We’re not wanting that left hip to open up at all.

So you’re going to adjust a little bit here to make sure that the left hip is down and that you can feel a control or a stability across the hip girdle and the pelvis.

So extend out to that back left foot to reach out back a little bit more and offer a little bit of resistance to the outside edge of that right shin as you stabilize.

And then let’s just line up the forearms here.

So the forearms should be parallel to each other, more or less the shoulders width apart, and turn the fingertips slightly away from each other.

Imagine that there’s a line that extends through the forearm right through the index finger and thumb pointing forward.

And from there, draw the shoulders down toward the hips as you press the forearms down and forward, and allow for the upper spine to start to flex, engaging activity by pressing the outside edge of that right shin downward.

At the same time, the extended leg top of the foot is pressing down.

You want to keep things active here, so let’s go through another round just to check in again.

Active, but not too active.

We never want to feel tired here.

As the forearms press down and forward, the shoulders drop back down towards the hips.

The spine is actively flexed.

The neck is neutral and relaxed, meaning that it just moves in position with the spine.

The shoulders are drawing down towards the hips and the scapula move away from each other to engage that flexion.

Outside edge of that right shin is pressing down the extended top of that left foot is pressing down.

To release, first allow for the spinal flexion to relax, allow for the scapula to come together, and then let the legs go soft.