F 48 Seated Torsion EN

From the Reclining Transition, bend the left knee and then bend the right knee and bring the right foot to the outside edge of that left knee.

That left heel comes in close towards the sit bone as you lower the legs down to the ground.

The sole of the right foot should land on the ground.

Once the legs are down, again initiating the movement from the shoulders bring both arms forward and with the upper spine flexion come forward towards the legs.

With the left hand, take the outside edge of that right knee and place the right hand to the crease of the hip on the right side.

Gently press down so that you feel that the hip is connected to the floor and then release that right arm out to the side, more or less in line with the shoulder girdle. so it shouldn’t be further back than that.

If you’re feeling that your right hip is lifted up off the floor here, you wanna probably release that right foot from being crossed over the top of the left leg to being just placed in front of the left shin.

So gauging what you need to do there, if you need to adjust.

Now, with the shoulders drawing down and with the spine remaining flexed and with the right hand gently cupping onto the ground in line with the shoulders, maintain the flexion here.

This is very important.

Allow for the left ear to drop down to the left shoulder as the right ear lifts upward.

You wanna feel that there’s a stretch down the right side of the neck to the tip of the right shoulder.

At the same time here, you wanna offer resistance with that right standing knee against the right hand as you draw the left shoulder, sorry, against the left hand as you draw the left shoulder down and initiate the movement from the center of the chest toward the right.

And as you do this, you really want the movement to be in the chest here.

And that right hand only moves to the right as a byproduct of the movement of the chest.

It doesn’t move on its own independently to the right.

You wanna feel here that the body feels quite hollow and that the initiation of the movement from the chest with the spinal flexion creates a feeling of torque in the upper part of the back or middle part of the spine.

Now to counter this, we’re going to allow for the right ear now to come to the right shoulder and the left ear to lift upward.

Again, feeling a stretch to the outside edge of that left side of the neck to the left shoulder.

As you look forward here now, we’re releasing that right hand off the floor and again, initiating the movement from the shoulder.

What we’re trying to do here is come out of the spinal flexion.

As we extend that right arm forward, release the left arm out to come into straight line out with the right arm in line with the shoulder girdle.

And you’re lifting completely upright here.

When you’re to the center now, again initiate the movement with the arms extended completely out to the side, turn from the center of the chest toward the left side, only as far as you can go.

To release now, turn from the center of the chest back to the front, still with the arms out to the side.

And as you flex the upper spine, gently roll back again, finding the balance with the legs in the position that they are initially, allowing for the forearms to lower down to the ground as you slowly unravel the legs, extending the legs actively forward and back up into reclining transition.