F 31 Shoulder Flex Head lock EN

From kneeling with the knees together and sitting onto the heels, lean the weight back, continue to flex the ankle so you don’t compress the ankles.

Flex the upper spine and extend the motion forward with the arms initiated from the shoulders.

Taking the right arm behind the head and connecting it to the back of the skull and then the left arm crosses over the top of the right arm. the shoulders down here and slowly start to move the chest or sternum vertically upwards, continually drawing the shoulders down and resisting the head into the arms and the arms into the head.

Once you’ve locked that position with the arm and the head and the ankles also stay quite flexed and active into the fore, start to move the center part of your body as almost as if you’re trying to undulate the rib cage around the spine.

So with the arms and head quite active and the feet quite active, the middle part of the body becomes quite malleable.

And to release, slowly flex the spine again as you move back and very, very gradually, but actively release one shoulder at a time forward extending the arms.

Again, the movement is is initiated from the shoulders out to the sides and then come on back upright.