Holding the feet and passing the knees under the elbows

In sitting, and in lying supine on your back, you hold your feet, extend and bend your knees, and pass your knees inside and outside of your elbows. doing variations of them, and in two different positions: in sitting and in lying supine.

An exploration how the extension and flexion of the knees relate to the hip joints, pelvis, torso and neck. As the legs are straightened, the quadriceps contract, and thus the hamstrings are required to release accordingly – via reciprocal inhibition. This exploration doesn't stop at the legs though, and might clear some pleasant new ways for the spine and chest.

hip-jointshamstringssittingsupine passing_knees_hamstrings_1

1

Sit, feet in front of you, close to your pelvis, knees pointing outwards. Place your left hand behind you and lean on your left hand. Place your left hand turned in a direction so that you will not hurt your wrist. With your right hand hold your right foot.

Lift right foot

A little bit is enough, focus on how you move rather than just how much.

  • If you can't reach your foot then hold your ankle. Or sock, or trousers, anything that's close to your foot.

    While lifting your right foot, lean more onto your left hand. Allow your left elbow to bend.

Lift right foot

A little bit is enough, focus on how you move rather than just how much.

2

Sit, lean on your right hand, with your left hand hold your left foot.

Lift left foot

Put your foot down on the floor each time you finished a lift.

Lift left foot

Put your foot down on the floor each time you finished a lift.

3

Sit, lean on your right hand, with your left hand hold your left foot.

Left knee inside and outside of left elbow

Every time you lift your left foot pass your left knee to the other side of your elbow.

  • Do one movement after the other, with short pauses in between.

    Observe how you roll over your pelvis.

Left knee inside and outside of left elbow

Every time you lift your left foot pass your left knee to the other side of your elbow.

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