Set up in a squared lunge with your back hip over your back knee and your front knee over your front ankle.
Keep your spine perpendicular and your pelvic bowl in neutral.
Press equally into both feet to come up to stand. Push the floor away from you!
Keep your back knee bent while straightening your front knee to keep your pelvis in neutral.
Return completely to the floor and begin again from a dead stop.
Align your kneeling knee under your hip.
Align your front knee over your ankle.
DO NOT backbend in this shape!
Tuck your tailbone and drop your rib cage. Pull your breastbone in. Press your pubic bone forward.
Hold for 1 - 2 minutes per side.
I am using a chair here, but you can also do this stretch using a bench, the back of a couch or the wall.
Firmly plant your feet. Feel your tripod foot.
Find a neutral spine. Align your rib cage over your pelvis. DO NOT backbend as you pull the bar toward you.
Keep your elbows straight.
Keep the ball of your shoulder in the socket. In other words, keep the front of your shoulders back.
Initiate the movement by drawing your shoulder blades down your back. Pull the bar to your body by using your armpits. DO NOT press the bar down with your arms and hands.
Can you feel your latissimus dorsi muscles? These are the big V-shaped muscles that run down your back.
Pause in the bottom position for a breath or two. Feel the muscles on the back of your arms engage. Draw your shoulders down and back. DO NOT back bend. Keep your ribs aligned over your pelvis. Stand tall. Engage your back muscles.
Keep the weight close to your body. Pull your shoulder blades down your back to help with this. Imagine squeezing a clutch purse between your upper arm and armpit.
Keep your back straight.
Keep your knees stacked directly over your ankles.
Press your feet strongly into the ground.
Feel your hamstrings. Imagine you are going to kick your butt with your heels. This can help you find your hamstrings.
Elbows directly under your shoulders.
Forearms parallel to one another.
Press your forearms and inner wrists strongly into the floor.
Head, ribcage and pelvis on the same horizontal plane.
Hold for 5 - 10 breaths.
1) Align yourself by dropping into the hip of your front leg (the tendency is to hike this side of your pelvis up). Then, without hiking your hip up again, bring your public bone forward.
2) Shift forward and backward by driving entirely with your back foot and knee. Can feel how pushing your back foot into the floor moves your body forward? And how energetically dragging your back foot forward moves your body backwards?
3) Now shift forward and backward by driving with your front foot. Notice your body move forward as you energetically drag your front foot toward you and backward as you push your front foot into the floor.
4) Engage the butt of your back leg as strongly as you can. Can you feel a stretch in your hip and thigh? Hold this strong contraction for 30 seconds while breathing easily. Repeat this engagement/stretch for a total of 3 rounds.