F 77 Internal Rotation Sit EN

From an evening position, keep the knees together and move the ankles away from each other.

Reach down with your hands and peel the flesh of the calf muscles to the side as you lower the hips down between the heels.

The heels should be relatively close in towards the hips.

If you feel any impingement into the knees here, it’s important that you place something underneath the buttocks to compensate for a little bit of height so that you don’t feel any discomfort to the knees.

Once you’ve found a comfortable way to sit, draw the shoulders down towards the hips, extend through the back of the neck upward, crown of the head upward, and place the hands comfortably where you’d like on your lap.

And again, you can engage a little bit of undulation of the movement of the spine and the rib cage here to again sense what it feels like to be in this activity.

To release here now, once again, lean slightly forward and very gently lift the sit bones up into the air and sit to either side.