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Start with both knees bent, feet flat on the floor. Create a curve in your lower back.
Then bend your left knee, draw it in toward the chest and you're going to take your left
arm inside the left leg and hold the outside of the left foot. Then point the sole of the
left foot up toward the sky. Now move your groins back toward the earth so you feel really
like a widening and a broadening at the very base of the pelvis. Push the foot up into
the hand, actively, firmly, but use the hand to meet some resistance back into the foot.
Keep pushing upward but start to draw the knee down toward the earth outside the left
waistline. As the knee draws down toward the earth, keep the right foot rooted and the
right groin rooting down toward the earth as well. Then you can stretch the right leg
long, keep pressing up through the left foot and extend through the right leg actively.
If this feels like too much in your right leg just keep the knee bent, that's plenty.
Again, release, place the left foot on the floor and I'll just show you the beginning
of the second side so you'll remember it. Remember you draw the knee in, you take the
arm inside the leg and hold the outside or the pinkie toe side of the foot. Point the
sole of the foot up toward the sky, and then you actively push up even as you draw the
knee down. And you can extend the leg, the bottom leg as you like. To come out, just
release, place both feet on the floor.