Connecting the legs and arms diagonally, in prone position

Lying in prone position, you rest your forehead on your hands and lift your head together with one arm at a time. Then you lift each leg at a time. You observe its connection to the opposite-side arm. This is aided by an auxiliary movement of side-bending in a glute bridge position, and in prone position, with a focus on the upper part of the torso. You then explore lifting each leg and opposite side arm together, in alteration.

A deeper understanding is built for extension and how the legs connect to the arms through the torso. The distribution of work in the back becomes better balanced, and surplus tension is taken off from the back and neck. This results in a more connected body-organisation, creates an overall feeling of lightness in the whole self, a feeling of being more awake, and being ready to do work; which in turn makes tasks such as sitting, standing, or reaching overhead easier and more pleasant.

extensionpronesupine extension_prone_3

1

Prone position, on the stomach. The right hand on top of the left hand. The forehead on top of the right hand. Legs extended and slightly spread.

Lift head and right arm

Lift your forehead together with your right hand, also lift your right elbow.

  • Keep your right hand and forehead together.

    Don't lift powerfully, also not high. Do it only so the hand will find a head that does not resist.

Lift head and right arm

Lift your forehead together with your right hand, also lift your right elbow.

2

Prone. The left hand on top of the right hand. The forehead on top of the left hand. Legs extended and slightly spread.

Lift head and left arm

Switch over the hands, this time lift your left arm.

  • Observe the pathways you're using. How and how much do you bend backwards, side-bend, roll? Where do you transfer your weight to on the floor while lifting?

Lift head and left arm

Switch over the hands, this time lift your left arm.

3

Prone, forehead resting on hands, legs extended, slightly spread, both feet extended, toenails on the floor.

Lift right leg

Have your right foot and right knee leave the floor. Bend your right knee a little bit.

  • Don't keep your right leg extended, but bent your right knee softly, a little bit, while lifting.

Lift right leg

Have your right foot and right knee leave the floor. Bend your right knee a little bit.

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