F 61 Bilateral Knee Cross Inflection EN

From the Burclining Transition, lower the left leg down and bring the right leg up and move the legs as far away from each other as possible to either side.

Bend in both knees and try to bring both heels close up to the outside edges of the hips.

Slowly lowering the legs down to the ground with the outside edges of the feet lowering and touching the floor.

Ideally, that’s why the heels should be close to the hips.

Now slowly, with an upper spine flexion, roll forward and up as you execute the movement of the shoulders forward.

And again, as you come up to a position here where you’re feeling like you’re able to stabilize, don’t come completely upright just yet.

Sense the flexion in the spine as the shoulders draw down as an initial step.

Now we’re gonna have to do something with the arms in a second, we’re going to first check in to see how the hips feel.

If your right hip is lifted up off the floor, then that means that the hips are still quite tight.

In that case, you would release the right leg forward, placing the outside edge of that right foot onto the floor just in front of that left bent knee.

Starting to turn now toward the left side, you’re going to pronate that left arm down and under and back as you twist through the center of the spine, playing a little bit with the movement of that left shoulder.

And what we’re trying to do here is we’re trying to find the optimal space for the arm to pronate down under and for the back of the hand to be able to scoot up in between the shoulder blades.

And here this should be non-invasive.

It shouldn’t be forced up there.

You should just find a way where the hand’s going to make it up there on its own.

If there’s a lack of shoulder mobility here, then we’re not forcing, but rather just trying to take it up to the point where it feels okay.

So this is not the Kimura lock in Brazilian Jiu Jitsu.

We’re just trying to get the hand up there to the position where it feels comfortable.

And then we’re going to start to turn to the front again, and we’re going to take that top arm, and we’re going to sort of swing that top arm from side to side, forward, backward, down and up again, playing with this rotation of the shoulder to try again to find a way to create space, enough space into the shoulder whereby we can eventually reach behind and try to clasp the hands together behind the head.

Now, if it’s not possible to clasp the hands together behind the head, we want to make fists behind the back.

And this is an important factor here, and I’ll explain a little bit more about it in a second.

As we come up right now, We move from the center of the chest and sternum to lift.

And we oppose the movement of the head backward into the top arm as the top arm moves into the head at the same time, drawing the shoulders down.

Another thing we’d like to do here is gently butterfly the elbows out once we’ve come upright, but make sure not to flare the chest open.

Now, in order to make the shoulders open over time and increase the mobility of the shoulder girdle.

Again, this gripping the hands together, or clasping is not the main thing here.

It’s this opposition that we’re using with the top arm against the head that creates an isometric contraction in that right shoulder.

And then the drawing both shoulders down actually increases the isometric contraction in both shoulders.

And by butterflying the elbows out and open gently, and by now undulating the spine forward, backwards side to side with the head locked. and with the outside edges of both feet pressing downward, we’re able to eventually find that malleability in the center of the body while we explore the limitations in mobility in the shoulders and in the hips.

To release here, we’re allowing ourselves to flex the spine to roll back and we’re trying to unpack the movement with the arms in a similar way that we went in.

So turn to the left slightly first as you release that top hand or release it from the making the fist and allow for that top arm to release out and forward again, initiating the movement from the shoulder.

As we turn back to center now, we’re trying to first pronate that left arm down and back out to the side as we supinate it around and forward and drawing that left shoulder forward initiating that movement.

And with the spine flexed here, we’re tilting back again, teeter tottering back to find that balance where the knees are still connected and the feet are lifted off the floor, finding our way to lowering back down into a smooth reclining transition.