F 79 Internal Rotation Expansion EN

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

And again, if you need some height underneath the buttocks here, you can use that by folding a towel up and putting it underneath the buttocks to reduce any potential impingement into the knees.

Now we’re going to start to move backward here and as we do that we want to be able to lift the pelvis up and tuck it under.

So initially you’re just going to have your hands on the floor behind you as we start to lower back.

Now if you feel that you have enough quadricep flexibility there, you can start to lower the forearms down to the floor.

But what we want to watch for here is that when we do that then we don’t start to arch in the lower back.

So first step would be to lift the pelvis up and tuck it under.

At So continually trying to grip the knees together as you do this.

If you feel you can go a little bit deeper here, allow for the arms to completely lay flat onto the floor as you tuck the pelvis and roll down.

And as you do that, it’s very important to flex the upper spine first as you roll down.

So if you feel that the back is really arching when you get down close to the floor, it would be my recommendation that you wouldn’t go all the way flat,