F 81 Heel Sit C Tuck EN

From a kneeling position with the knees together and the heels together, gently sit back onto the tops of the heels.

And again, to prevent any excess compression to the ankles, activate a little bit of flexion with the top of the feet pressing downward.

Flex the upper spine as you lean backward and reach the arms forward again, initiating the movement from the shoulders.

As you start to flex forward and down, keep the upper spine very actively flexed as you pronate the arms in and back and slide the tops of the hands back.

The head may or may not come to the floor, but this doesn’t really matter.

The most important part is that you keep the upper spine flexed and active, and the head just dangles down and relaxes.

The legs are actively pressing down too.

Not so much as the upper spine’s flexed, but you want to make sure that the legs also passive.

The tops of the feet are pressing down, flexing, and the upper spine is flexing here in this motion too.

To release, reverse the motion by flexing, continually flexing the spine as you roll up, allowing for the arms to come forward, and then sit up off the heels and flex the ankles to sit onto the toes.

Gently move from side to side to release any tension that might have come up in the ankles.