F 49 Half Split Torsion EN
From the reclining transition, open the legs out about 120 degrees or as close to that as possible.
Slowly with the legs activated, pressing the balls of the feet outward and lowering them down to the ground.
Reaching forward one arm at a time as you extend and initiate that movement from the shoulder girl again, flex a bit as you lift upright first and then reaching the arms up into the air, keeping the spine this time straight as we lift.
Now you want to reach the arms up but you don’t want to lift the shoulders.
So you feel you have tight shoulders that you want to open the arms out a little bit more so they don’t have to be pointed directly up.
Now once we’re lifted upright, keeping the legs actively pressing forward and down, move the chest to the left side, again initiating the movement from the chest to the left side.
As we turn to the point where we can’t turn anymore, place the right hand under and on top of the left thigh and sort of try to straighten that arm across the front of the chest to roll, say, that skin from the top of the thigh out to the left.
Once you’ve got that connection there to that thigh, see if you can turn again from the center of the chest a little bit more to the left side.
Essentially you’re trying to bring the upper torso more or less in line with that right extended leg sideways.
When you’ve reached this position here you want to try to allow for the upper torso to lean down over the top of that right leg, but you’re not collapsing the head here.
You’re trying to keep the head neutral in line with the spine and also relaxed at at the same time.
And making sure to not let that left shoulder fall inward either.
If you start to feel that left shoulder sort of topples in, open the left shoulder a little bit more and maybe don’t lean so much to the right side.
Lift upright more so you can control the movement from the center of the chest twisting to the left.
Once you feel you’re in a comfortable position here to hold this, release the right arm now