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
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.
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.
Sit, lean on your right hand, with your left hand hold your left foot.
Lift left foot, change hand positions
Experiment with holding your left foot to suit the task of passing your knee over.
- Try to hold your left foot from the inside, from the outside, from below, from above, at your heel, at your toes.
Become aware of the benefits and shortcomings of each position.
Lift left foot, change hand positions
Experiment with holding your left foot to suit the task of passing your knee over.
Sit, lean on your left hand, with your right hand hold your right foot.
Right knee inside and outside of right elbow
Every time you lift your right foot pass your right knee to the other side of your elbow.
Right knee inside and outside of right elbow
Every time you lift your right foot pass your right knee to the other side of your elbow.
Lie on your back, right foot standing, with your left hand hold your left foot, left hand behind your head.
Left knee inside and outside of left elbow, supine
Every time you extend your left knee, pass your elbow over, to the left or right of your left knee.
- Lift your head when you extend our left knee.
In this way your back becomes rounder, longer, and you can reach further with your left arm.
Left knee inside and outside of left elbow, supine
Every time you extend your left knee, pass your elbow over, to the left or right of your left knee.
Lie on your back, left foot standing, with your right hand hold your right foot, left hand behind your head.
Right knee inside and outside of right elbow, supine
Every time you extend your right knee, pass your elbow over, to the left or right of your right knee.
Right knee inside and outside of right elbow, supine
Every time you extend your right knee, pass your elbow over, to the left or right of your right knee.
Sit, hold right foot with right hand, lean against left hand.
Rest right leg on its inside, then on its outside
Lift, extend, pass over the knee to the other side of the elbow, rest the leg on the floor.
- Once your right knee is pointing to the right and your right foot to the left. Then it's the other way round.
Rest right leg on its inside, then on its outside
Lift, extend, pass over the knee to the other side of the elbow, rest the leg on the floor.
Sit, hold left foot with left hand, lean against right hand.
Rest left leg on its inside, then on its outside
Like before, pass over your knee to the other side of the elbow
- One side of the body might be easier than the other. Why is that? What do you do differently?
Twist your chest, keep you neck and head free to turn and look around.
Rest left leg on its inside, then on its outside
Like before, pass over your knee to the other side of the elbow
On your back, right hand holds right foot, left hand holds left foot, lift head as convenient.
Pass each elbow over its knee, in supine
Your left elbow over your left knee, then your right elbow over your right knee, then both at the same time.
- First your knees are together on the inside, then they are apart from each other on the outside. Repeat and explore many times.
If you cant reach your feet then hold your ankles.
Don't roll around or strain yourself. Do not hurt your back. Lift your head to allow your arms to reach further.
Pass each elbow over its knee, in supine
Your left elbow over your left knee, then your right elbow over your right knee, then both at the same time.
Sit, hold right foot with right hand, left foot with left hand
Roll onto your back and up to sit
(Optional) While you extend and lift your legs allow yourself to roll backwards, then roll up to sit again.
- Review: lift and pass your elbow over one leg, then the other, one by one. Then start to do it at the same time.
Roll onto your back and up to sit
(Optional) While you extend and lift your legs allow yourself to roll backwards, then roll up to sit again.
Sit, left hand holds left foot, right hand holds right foot. Left foot is in front of your pelvis, left knee is pointing outwards.
Rest right leg on its inside, then on its outside
Flip your right knee over fully, and back again, keep holding both feet.
- Each time let it rest on the floor.
Rest right leg on its inside, then on its outside
Flip your right knee over fully, and back again, keep holding both feet.
Sit, right hand holds right foot, left hand holds left foot. Right foot is in front of your pelvis, right knee is pointing outwards.
Rest left leg on its inside, then on its outside
Flip your left knee over fully, and back again, keep holding both feet.
Rest left leg on its inside, then on its outside
Flip your left knee over fully, and back again, keep holding both feet.
Sit, hold right foot with right hand, left foot with left hand
Rest each leg on the inside, then on the outside
Lift, extend and pass over one leg after the other.
- While moving, don't let go of the other foot.
Take rests as you need it, don't go to fast. When it's easy and smooth it will be fast by itself, but not rushed.
Rest each leg on the inside, then on the outside
Lift, extend and pass over one leg after the other.
Supine, hold both feet.
Pass over both knees together, in supine
One by one let each elbow pass over both knees.
- Your knees stay together. Let your head turn as needed.
Let your head be as free as your pelvis. Both need to be free.
Pass over both knees together, in supine
One by one let each elbow pass over both knees.
