F 24 Z Expansion EN

Starting from the Z lunge with the left leg back, hands down onto the floor.

Tuck the top of that left foot under to the tiptoe, lift the left knee up off the floor, grip the right thigh in towards the chest, and rotate the thigh outward to lower the right shin down to the floor.

Once the shin is down to the floor, lower that left knee down to the floor and extend the top of the foot back again, keep your upper torso down low with the elbows bent.

The top extended leg top of the foot presses down to the floor and the outside edge of that right shin presses down to the floor and just check to see that there is symmetry there in the hips.

Don’t allow for that left hip to open up and try to get as much length as possible out through that back left extended leg as you lower the right hip a little bit closer to the floor and you’re going to be able to do this a little bit more easily by allowing the upper torso to come slightly forward more initially.

As we start to lift upward, we’re thinking again about the movement of the ribcage moving side to side and forward and up.

So there’s an undulation, the micro movements of the ribcage moving from side to side, forward and up, and you’re gauging just by keeping the elbows slightly bent here initially.

And the sternum itself, or the center of the chest itself, also is moving in that same direction, forward and up.

If you’re feeling comfortable coming up right here, you would walk the hands in behind, or sorry, by the side of the pelvis, and you can keep the fingertips slightly down onto the floor, or you can keep the hands slightly forward and keep your upper torso further forward.

And the indicator here is that you would feel a squash into the lower back.

If you’re feeling the lower back tense or tight, then it’s not recommended to come so upright here in this position, but rather just focus on the activity of the legs pressing downward.

So wherever you are here, continue to activate the legs by pressing down, checking to make sure that the shoulders are drawing down, again the back of the neck elongates up, the crown of the head moves up, stabilizing.

So you’re always challenging the movement here by the rib cage moving from side to side, and the sternum moving forward and up, continually activating through the legs pressing downward.

To release here now, slowly start to move the upper torso forward by walking the hands forward and you’ll start to feel the tension release off of the legs and then let the legs go soft.