F 36 Peak EN

From a kneeling position with the hands onto the ground, lift the pelvis up into the air, coming up onto the tiptoes, pushing the chest back towards the thighs, trying to walk the legs back now to straighten the knees first with the heels into the air originally.

And if it’s difficult for you to straighten the legs with the heels close down to the ground, then you’re going to be keeping the knees bent always, keeping the thighs a little bit closer to the chest.

The most important thing here is as we offer pressure with the hands pressing forward, we want to press the chest back away from that movement and think about these sit bones tucking and lifting up into the air.

You want to keep a very straight line from the whole length of the arm right through the whole length of the upper torso.

And you want to keep that really straight line as you lift the sit bones up and try not to force the heels going down to the floor if you don’t have the ability to lengthen through the hamstrings.

Of course, for somebody that has flexibility in the hamstrings, you’ll lower the heels down to the ground, again maintaining that tuck inward and back towards the thigh of the pelvis, to make sure that the sit bones lift up and to make sure that the lower part of the back is flat.

Now you’re drawing the shoulders down here, whichever version you’ve taken, and slowly try to cup the armpits in towards each other here.

This creates a bit of an isometric contraction in the shoulders or in promotes a little bit