F 29 L Sit EN

Sitting with your legs extended forward.

Activate through the legs by pressing through the balls of the feet forward, making a little bit of space between the heels, slightly rotating the thighs inward.

Place the hands beside the pelvis, and/or maybe the arms maybe go further back a little bit if your arms are long.

If you have inflexibility in the hamstrings here, you won’t be completely upright, you’ll be a little bit further backward.

As we start to engage the shoulders downward, lift the chest vertically up.

Now try to straighten the elbows.

It’s important here that if you can’t straighten the elbows with the hands beside the hips, that you may have to move the arms further back to do so, and you may have to come up onto the balls of the hands actually to activate that.

Now the next step here is to activate the arms in towards the torso.

So hug the arms in as you draw the shoulders down.

Now the chest moves vertically up as just explained before as the shoulders draw down and as the arms hug in, but you do not want to arch into the lower back here nor do you want to flare the chest open.

The movement of the chest is up, only vertically up, and the legs stay nice and active.

So you’re feeling here really a very light engagement across the front of the abdominal wall.

Make sure the back of the neck extends up at the same time and the crown of the head is moving in that direction again, opposing this force down from the shoulders.

Periodically again you can engage the micro movements through the spine a little bit loosening it up again engaging activating hugging the arms activating the legs and moving the crown of the head up against the movement of the shoulders drawing down to release allow for the shoulders to relax and the legs to relax