F 78 Internal Rotation Inflection EN

From a kneeling position with the knees together and move the ankles away from each other, then reach down with the hands and peel the flesh from the calf muscles to either side as you sit down between the heels.

And if you need a little bit of height here underneath the buttocks to reduce any impingement into the knees, feel free to go ahead and fold the towel up and put it underneath the buttocks.

Once you’re down onto the floor here, draw the shoulders down towards the hips and flex the upper spine and lean back.

Extending the arms forward here again, initiating the movement from the shoulders as the palms press forward with the upper spine flexion intact here and the knees staying closely together, slowly start to flex forward and allow for the hands to lower down to the floor to a comfortable position where you can just keep the fingertips onto the floor.

Now you really don’t have to flex so far forward here and it’s very important to listen to how your knees feel and how the hips feel in this movement.

We’re not trying to force it too far forward here.

With the shoulders drawing down and the upper spine flexed here, also feel that the crown of the head is extending slightly forward.

Now we’re going to move into the spinal extension.

As we do, it’s like anything else.

We may have to lift more upright if we have any limitations in mobility.

So as we start to extend the spine, continue draw the shoulders down, crown of the head moves up, and then the hands may have to move slightly backward.

To release out of the form here, we’re going to flex the upper spine again, allow for the head to drop, hands move maybe slightly forward first, and then we start to lean back, hands come up off the floor, and as we lift the spine upright, we lean forward and then sit to either side.