F 47 Supine Torsion EN

From a sublime position with the hands beside the hips initially, you’re going to bend the knees up and extend the shins up and forward so that the shins are parallel to the ground and your knees and shins are on a right angle.

Also flexing the ankles so that your ankles become a right angle as well.

So the knees are lifted up into the air in that right angle position and there’s a right the hip to the back as well.

Reaching the arms out to the side of the body now, we’re going to first initiate the movement as the right arm lifts up into the air and move toward the left side, bringing the arms together, the whole body turns over onto the left side.

Again, maintaining the angles here, the right angles with the ankles, the knees, and the hips, allow for the upper spine to flex and move so you be able to sort of maintain a little bit of mobility in the spine here.

Even though you’re laying on the side, it should be a very comfortable kind of undulation or movement of the spine.

You want to take the left hand to the outside of that right thigh and check down to the knees to make sure that the knees are level and in line.

Don’t and oppose that movement with a left hand pressing down to the right thigh and you get a feel that in the right hip.

This is kind of anchoring the pelvis as we get ready to go into this movement.

Once again you’re going to reach the right arm upward again initiating the movement from the shoulder as you lift.

It’s almost as if somebody’s got a hold of your tricep and it’s gently pulling you your arm upward.

And you’re extending the arm up to the point where that arm and the chest and the shoulder girdle are in one even line.

And with the activation of that left hand to the outside of the right thigh continually, you’re starting to again move from the center of the chest to the right side.

Now the right arm does not move independently from the movement of the chest. the right arm more or less stays locked in line with the chest and the shoulder girdle.

And the arm only moves as far as the upper part of the back is allowing for it in this twist.

Essentially, what we’re doing here by keeping the knees together is again focusing on a more of a torquing sensation in the middle or upper part of the back.

To release now, reach the right arm, extend it in the direction where it’s currently is, up and back up to the center, flexing the upper spine lightly again as the arms come together, release the left hand down to the floor, and then allow for one leg at a time to come back up to the center and eventually making your way over to the other side.