F 60 Unilateral Knee Cross Inflection EN

From reclining transition, lower the left leg as the right leg lifts up and then cross the legs away from each other as far as possible.

Bending the right knee now and try to bring that right heel up in as close to the outside edge of that left hip as possible.

Now thread the bottom left leg up in behind the back of that right knee as high up as you can and then keep the legs really firmly connected as you lower the legs down toward the floor.

By default here the top of that right foot should be down on the floor.

Activate the legs here as you reach the right arm forward then the left arm forward with the upper spine flexion.

Again you feel the engagement into the abdominal wall initially so you have to keep the legs active in in Distributed Activation through this movement.

Now start to flex the upper spine as you come forward and draw the shoulders down.

Again the head just relaxes with that movement and place the hands wherever is comfortable when you get up enough.

Allow for the upper spine flexion to move forward and down only as far as you feel is appropriate.

And again micro movements through the spine here, micro movements through the neck even just to make sure that you you’re always checking in to see what’s appropriate and what might not be appropriate, gauging the intensity at any point in time.

Now as we start to move through into spinal extension again, we have to think as we unravel, we continue to draw the shoulders down, firming the movement, continue to activate the legs, particularly the bent right knee top of the foot is pressing downward as you do this and the extended ball of that left foot is pressing forward, activate through the back of that calf pressing downward as well.

So as you lift up through the spine, you’re thinking do I need to come up a little bit to make it straighter, draw shoulders drawing down, the neck again is just moving in a relaxed motion with the movement of the spine, shoulders continue to draw down.

Now to release again, we draw the shoulders down as we flex the upper spine and start to press off the legs as we lower back, and we find that point where we teeter-totter, transition, tilt back into a semi-balance as as we release the arms down to the floor, then release the right leg out actively and forward, both legs active into reclining transition.