F 44 Vertical D Expansion EN
From a kneeling position upright here, come up onto the tiptoes.
Grip the tiptoes into the ground and back as you press the pelvis forward.
Start to lift the chest up into the air and the rib cage flares out as you do this.
Keep the chin drawing down towards the chest just looking forward here.
You do this to create an automatic arch into the back, but the arch is created through the lift of the chest and the flaring of the ribcage.
So you’re really feeling that there’s an elongation in the lumbar spine.
It’s very important that we have this engaged.
At any time here, there should be no compression into the lower back.
The lower back should feel free.
As the pelvis thrusts forward, it’s also important to feel how the quadriceps fire and become active.
And the buttocks also become slightly active here.
Now as you press the pelvis forward, we’re allowing for the first the right arm to reach down and back and find its way to the heel and you can just have the fingertips touching the heel if it’s okay here or people that can achieve more can have the palm onto the heel and then reaching the left arm back now and doing the same finding the way to the heel and as we connect to the heels we don’t drop the weight down we continue to thrust the pelvis forward and continue to flare the ribcage up and and move the chest in an upward motion with the chin drawing down and looking forward.
For people that won’t be able to reach the heels here, a variation would be that as we go back, we’re allowing for the hands, just to, the palms of the hands, just to rest lightly either on top of the buttocks or just behind the thighs, just below the buttocks.
And again, gauging the amount that we go back via the strength of the quadriceps and controlling the pelvis movement forward and backward.
So to release here, reaching first the left arm up into the air, and as we do that, we start to lift through the chest and lift through the ribcage, and then the right arm follows in that movement.
Again, both things are initiating the movement more from the shoulder.
And we lift the arms up into the air first, move a little bit from side to side with your micro movements, and then allow for the arms to relax beside the body.