F 40 Expansion Form EN

On all fours here with the tip toes down, making sure that the hands are stacked right underneath the shoulders, no wider than the shoulders with the part, and that the knees are stacked right underneath the hips, no wider than the hips with the part.

Gripping the toes into the floor and gripping backwards, at the same time pressing the palms down into the floor and pressing forward, draw the shoulders back towards the hips and start to move the chest forward and up.

At the same time, you start to move the pelvis back away from that movement, back and up.

So you’re trying to create this sort of a bow type of shape in the back, but the elongation is taking place from the chest, resisting the movement from the pelvis, tucking back and up.

You can almost think of the sit bones lifting back and up into the air.

So the butt is really sticking back and up.

At the same time the chest moves forward, drawing the shoulders down, and don’t allow for the head to lift up any more than the movement of the chest allows for it to lift.

So the head just moves again as a bipartite of the movement of the chest.

As you continue to draw the shoulders down now, continue to move the chest forward against that motion, continuing to press the hands down and forward, toes gripping, and allow Allow for yourself to return back to the neutral position.