F 25 Z Expansion Torsion EN

From the Zelun’s position with the right leg forward and the left leg back and the hands down onto the floor, tuck the tiptoe of the left extended leg under, lifting the knee up off the ground and then hug the thigh up into the chest, rotating the thigh out to the right as you bring the heel of that right foot in close to the pubis and lower it down, lowering the shin down to the ground.

Once you’re down on the ground, lean forward here once to relax the back and mildly activate the legs down into the ground as we’ve done with the other versions of this.

The outside edge of that right shin presses down and the extended top of that back foot also presses downward.

Activate with the shoulders down here once just to stabilize and check to make sure that the left hip is not opening up and out.

You want to make sure that left hip is down.

Now as we start to move the chest forward and slightly up, you want to start to move from the center of the chest also toward the right as you reach the right hand to the outside or top of that right bent knee.

Keep yourself low to the ground for the time being and reach that right arm long and around and back to try to clasp the outside of the left extended leg hip.

If you can’t reach the hip, you can just bend the elbow and have it in behind the back for the time being.

With the hand onto the hip or the hand behind the back, now start to slowly lift the chest in a circum-linear motion upward first.

When you get up as far as you feel you can go, continue to offer a little bit of resistance with the shoulders drawing down as you activate that grip with the right hand to the outside of the thigh and move again from the center of the sternum to the right.

This is a bit of a strong twist here, so you want to make sure of a few things, not to lift that left hip off the ground and also to be able to gauge how far upright you should be.

If it feels too much onto the lower back to have your left hand onto the inside of the knee, Then lower the hand down onto the floor, either just in front of the knee or to the inside of the knee.

Use that as a stabilizer.

That left arm too, whichever position you’ve chosen, should be straight as you’re starting to engage into the twist.

Of course, if the elbow has to be a little bit bent, that’s fine.

To release out of this, you first want to release the intensity of the twist a little bit.

As you reach the right arm actively back, swing it around and bring the right hand down onto the floor and release the left hand out from by the knee or on top of the knee and slowly lower forward.