F 45 Supine D Expansion EN

From a sublime position, bending the knees, soles of the feet on the floor, just about maybe 20 or 30 centimeters away from your sit bones.

This feet should be about your hips width apart, no wider, with the outside edges of the feet again as parallel as possible.

Slowly start to put pressure into the soles of the feet to lift the pelvis up off the floor and you should feel the quadriceps fire here, but again not so much activity that you feel too tired.

The quads become active as you lift the pelvis up, tuck the pelvis under and forward as you start to feel the chest move toward the chin, start to move from side to side to allow for the shoulder blades to come closer together as you extend the arms forward and try to get to the point where you can interlock the fingers very lightly just under the pelvis here.

As you continue to press through the soles of the feet into the floor, thrust the pelvis upward, again feeling the quadriceps active, as you can sort of drive the knuckles or the fists of the hands down towards the center of the ankles.

Keeping the chin drawing in towards the chest, but the back