Hips Bear-Sits PAIL/RAIL’s (Seated) – 3 Laps “Clockwise to counterclockwise = 1 Lap”
- Begin w/ Irradiated Breathing.
- Seated in an open hip Bear-Sit, tall posture.
- Open Knees wide, comfortably, using outer Hip muscles.
- Use strong arms at Knees, used as bracers to block Thighs closing.
- Activate Inner Thighs by thinking closing legs into braced Arms.
- Open Hips by thinking outer Knees to the floor
Staying conscious of:
- Breathing
- Irradiation
- Lack of Compensation
- 1) Feel Hip Flex using the deep Core muscles.
- 2) Feel outside Glut muscles pull/ active Hip rotating down (external rotation).
- 3) Feel the front Hip and Inner Thigh muscles rotate inside (internal rotation)
- 4) Feel Glut muscles to power all rotations
Please, always ask questions
Your ability to understand and then perform is my greatest concern
Call me 214-669-0424
Please always ask questions
Your ability to understand and then perform is my greatest concern
Call me 214-669-0424