F 53 Seated Inflection EN

From your reclining transition, big toes touching together, create a little bit of space between the heels as you roll the thighs in toward each other and actively pressing the balls of the feet forward and lowering the legs down to the ground.

Once the legs are down, continually keeping the legs active, release one arm at a time forward again initiating the movement from the shoulders again engaging a mild upper spine flexion to start.

And as we start to lift up flex the upper spine more as you release the hands down to the side of the body wherever it feels comfortable.

This is not a reach forward here continuing to activate through the legs also as you press the back of the calves down to the floor.

Important to remember here though we’re not trying to hyper flex the knees we’re just trying to offer a little bit of resistance with the caps into the floor.

As you move forward the head just automatically drops down again and we’re trying to move through the ribcage and chest in these micro movements to gain, try to sense what’s going on with the experience that we’re having as we go in.

Now we go from spinal flexion to extension as we do so, keep the back of the neck neutral as it comes up, but extend out the top part, crown of the head as you draw the shoulders down and away from that movement.

Again, you might have to gauge to lean back a little bit more if you’re lacking in hamstring flexibility, or you might be able to come a little bit further forward and down.

But the key point here is to not feel any tension or stress to the lower back.

The lower back should be straight, flat, and feeling quite free.

To release here now, flex the spine again as the head just drops down naturally, tilt back as you find that balancing pointy game where the balls that the feet are actively pressing forward as the legs just lift with the weight of the upper torso like a seesaw lifting the legs upward slowly lowering back down to reclining transition.