Hips Bear-Sits PAIL/RAIL’s (Seated) – 3 Laps “Clockwise to counterclockwise = 1 Lap”

  • Begin w/ Irradiated Breathing.
    1. Seated in an open hip Bear-Sit, tall posture.
    2. Open Knees wide, comfortably, using outer Hip muscles.
    3. Use strong arms at Knees, used as bracers to block Thighs closing.
    4. Activate Inner Thighs by thinking closing legs into braced Arms.
    5. 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

Categories: Uncategorized