F 43 Prone D Expansion EN

From a prone position here, allow for your head to come to center, allow for the forehead to be resting gently onto the ground.

Start to activate through the legs as you move the feet away from each other, wider than hips width apart.

Slowly start to activate the shoulders down towards the hips as you spread through the fingertips.

Moving the chest forward and lifting the chest up off the floor as you extend the legs back away from that movement, pressing through the balls of the feet as you lift the legs up into the air.

Once you get as high as you can go, bend the knees and reach the hands around to clasp on to the tops of the ankles or the tops of the feet.

Once you’ve got the ankles, try not to let yourself relax here.

Continue to draw the shoulders down and bring the shoulder blades together as now you resist the feet or the tops of the feet into the hands as the hands are kind of pulling into the top of the feet.

But at the same time you’re drawing the shoulders back towards the feet.

Allowing for the head to stay neutral here.

Don’t look up with the head.

Allow for the neck to stay neutral.

The gaze should be more or less facing down or diagonally forward.

And you can move a little bit from side to side here.

And as you do that you can think more about mobilizing each shoulder independently and each hip independently.

And you might have to loosen the grip a little bit as you move through these series of movements.

And again, the rib cage starts to move and undulate at the same time.

And the chest also has a little bit of pliability and starts to move itself.

To release here, keep yourself lifted upright and slowly let go of the ankles without dropping the legs but extending the legs actively backward and as you move the chest forward again we’re not just dropping down the chest moves forward that opposes the movement of the legs extending backward the shoulders still continue to draw back towards the legs and you’re slowly lowering yourself down with this movement as the legs as the legs extend and the chest moves forward into a kind of flat prone position again.

And once you get down to the floor, you can turn the head to either side and just relax.