F 76 Gravity assisted P Expansion EN

From a sublime position, activate the legs forward as you reach the arms over top of the head and create a little bit of a V position with the arms over top of the head.

Make sure that lower part of the back is nice and flat here to start and that the shoulders aren’t lifting into the air.

Make sure the back of the palms are pressing down to the floor as well here.

The balls of the feet press forward as you lift the legs up and ideally with no momentum you’re lifting the pelvis up into the air and taking the legs back over the top of the head, toes to touch the floor.

Now with one arm at a time we’re going to release forward and when the arms get forward here we’re going to be rocking a little bit from side to side with the knees slightly bent here is okay to try to bring the shoulder blades as close together as possible.

Then we’re going to bend the elbows and turn the palms to face up to create a little bit of a shelf where where the pelvis is going to lower and sit onto the hands.

Now it’s important here initially that we want to get an arch into the back so that there’s a very comfortable tuck and lower into the palms of the hands into that shelf of the hands.

Once you’re there, you’re going to be extending the legs actively, diagonally backwards with the balls of the feet pressing at all times.

So the chest inevitably will come up towards the chin as well.

So you really feel that the shoulder blades together is really helping to support that holding the pelvis.

It’s actually possible to stay here for quite some time feeling quite comfortable.

And another important thing to consider here is that there should be no pressure on the neck.

The shoulders should be lifting the neck up off the floor and it should be supporting most of the weight of the body.

To release here allow for one arm at a time to extend back over top of the head as you slowly lower the legs down toward the floor reaching the arms back and keeping the arms actively pressing back and down as you very slowly lower the legs close to the chest down to the floor I should say lower the pelvis and when the pelvis reaches the floor slowly again lowering the legs very slowly dynamically forward and and down continually engaging in the arms as you extend the arms backward.