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Please see the cautionary notes on our Bodyworks page before continuing.
Fitness Equipment
Please try the beginners and
intermediate exercises first
Drill 1
-
Lift
your left foot, and place it on
the floor
outside your right knee.
Sit up tall and check that your
spine is
vertical.
-
Place
your right
hand
behind you, palm flat and
fingers
pointing away from
you.
Don't turn your
torso
yet.
-
Lay your
left palm on the outside of your left ankle. You will need to begin
turning to do this.
-
Continue
to turn and look over your right shoulder.
Before you
settle, check that your spine is upright and that your rear hand is placed
where it can give you the most support. Finally, check that your head
has turned horizontally and has not developed a tilt.
-
Look out
of the right-hand corners of your eyes.
-
Settle
and make room for a tiny little bit more rotation. Don't rush.
-
Hold for 20 seconds.
-
Slowly return, head first, and relax
for 20 seconds.
-
Repeat starting with the right foot.
Drill 2
-
Bring your left foot up beside your
right knee. You need only one hand for this, so use the other one on the
floor behind beside you to keep your spine tall.
-
Now use both hands to lift the foot
over to the outside of your right knee.
Here is a major difference from the
earlier version.
-
Lift your right arm up and over
your left knee and lay the palm of the hand on the side of your left
thigh, taking your left hand behind you to support your spine.
-
Turn your head to the left and look
behind you.
-
Settle and make room for a tiny
little bit more rotation. Don't rush.
-
Hold for 20 seconds.
-
Slowly return, head first, and
relax for 20 seconds.
-
Repeat starting with the right
foot.
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