F 37 Peak Leg Raise EN
From a kneeling position with the hands onto the floor, bringing the hands about shoulders width apart.
Come up onto the tiptoes and press the chest back towards the thighs as you lift the pelvis up into the air.
You want to be quite high to the tiptoes here.
Now again, you want this line from the arms right through the spine to the sit bones.
And if you can’t really achieve that line, you want to be able to bend the knees a little it to compensate so you can get that nice straight line through the back up to the sit bones.
Now when we press the chest back here you want the feet to be hips width apart, no wider, and as we press the chest back we’re going to be taking one leg at a time up in a second, but we want to make sure that we maintain the symmetry in the form when we go up.
So as we lift we want to press starting with the right leg back and as we press back we’re moving with the similar style of direction that we have done in many of the other forms.
The right leg pushes back through the ball of the foot, extends backwards in a circular motion up.
And as we press through the back of the foot, we’re lowering down in a circular motion.
At the same time that we press the leg back and lower, we lift the sit bones up and continue to press the chest back, really creating a very dynamic activity in the entire body.
The left leg, same thing here, presses back and lifts up.
And make sure here not to open the hips out to the side.
You want to keep the hips neutral and square.
And pressing the left leg slowly back and down as you lift the sit bones and press the chest back.
And you want to see here that you have symmetry.
As we press the right leg back and up, we’re not shifting to the left side as we do this.
We’re trying to maintain the center as we press the leg back and up, stabilizing through the hands.
And pressing the right leg back and down and lowering.
Now pressing the left leg back and up, pressing the chest back, lifting the sit bones, and pressing the left leg back and lowering.
To release, lower the knees to the ground and relax for a second.
Now it’s very important to understand that this can be continued to be practiced many times over and over and over again, but it’s very good to take note of each aspect of the form here when doing it.