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.

4

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

Lift left leg

Lift your left foot and knee from the floor, slowly, without swinging it up.

Lift left leg

Lift your left foot and knee from the floor, slowly, without swinging it up.

5

Prone, forehead resting on hands, legs extended, slightly spread.

Lift head and both arms

Lift your head together with both hands, elbows, and shoulders. Slowly, comfortably, a little bit.

  • Keep your neck soft and long while lifting, do not shorten or stiffen your neck.

    Look for movement alongside your entire back. Feel how you lean more against your abdomen while lifting.

    Observe your breathing: do you breath in or out while lifting?

Lift head and both arms

Lift your head together with both hands, elbows, and shoulders. Slowly, comfortably, a little bit.

6

In prone position, forehead resting on the hands, knees somewhat bent.

Lift both legs

Lift your feet and knees off the floor. Have your knees bent. Allow your spine to lengthen.

  • Do not shorten yourself. Search for a feeling of extension and length of your torso, all the way up to your neck, head, and arms.

    Do small movements, many times.

Lift both legs

Lift your feet and knees off the floor. Have your knees bent. Allow your spine to lengthen.

7

In prone position, forehead resting on the hands, knees bent.

Continuation

Lift right knee first

Then follow with your left knee, until both legs are lifted.

Continuation

Lift right knee first

Then follow with your left knee, until both legs are lifted.

8

In prone position, forehead resting on the hands, knees bent.

Continuation

Lift left knee first

Then follow with your right knee, until both legs are lifted.

Continuation

Lift left knee first

Then follow with your right knee, until both legs are lifted.

9

In prone position, forehead resting on the hands, knees bent.

Reference movement

Lift both legs again

Observe how it feels now, to lift the knees at the same time.

Reference movement

Lift both legs again

Observe how it feels now, to lift the knees at the same time.

10

In supine position, both feet standing, knees pointing towards the ceiling, pelvis lifted from the floor, arms extended.

Catch right ankle (supine)

Bend your whole spine, your chest, move your head and shoulders on the floor.

  • Do not lift your shoulders or head. Your right leg needs to stand, and the pelvis needs to be lifted up, away from the floor.

Catch right ankle (supine)

Bend your whole spine, your chest, move your head and shoulders on the floor.

11

In supine position, both feet standing, knees pointing towards the ceiling, pelvis lifted from the floor, arms extended.

Catch left ankle

This time bend your whole back to the left, allow your head to slide on the floor.

Catch left ankle

This time bend your whole back to the left, allow your head to slide on the floor.

12

In supine position, both feet standing, knees pointing towards the ceiling, pelvis lifted from the floor, arms extended.

Alternate catch right and left ankle

Bend your whole upper body, your chest, your shoulders, everything to the right, then to the left.

  • After you're done leave it and rest for a minute.

Alternate catch right and left ankle

Bend your whole upper body, your chest, your shoulders, everything to the right, then to the left.

13

In prone position, on the belly, legs spread, knees bent so that the feet will be in the air.

Catch right ankle (prone)

Move your head and shoulders to the right, bend your whole torso.

  • You can have your left hand just resting, or in a push up position.

Catch right ankle (prone)

Move your head and shoulders to the right, bend your whole torso.

14

In prone position, on the belly, legs spread, knees bent so that the feet will be in the air.

Catch left ankle

Catch your left ankle, not your heel or knee.

  • You can have your right hand just resting, or in a push up position.

Catch left ankle

Catch your left ankle, not your heel or knee.

15

In prone position, on the belly, legs spread, knees bent so that the feet will be in the air.

Alternately, catch right and left ankle

Have your other hand in a push-up position to support you with side-bending.

  • Do not rush.

Alternately, catch right and left ankle

Have your other hand in a push-up position to support you with side-bending.

16

Supine.

Rest for a moment

Lie on your back and rest for a moment.

  • Let your breath calm down. Feel how you're resting now.

Rest for a moment

Lie on your back and rest for a moment.

17

In supine position, both feet standing, knees pointing towards the ceiling, pelvis lifted from the floor, arms extended.

Reference movement

Alternately, catch right and left ankle

See if it became a little easier to do.

Reference movement

Alternately, catch right and left ankle

See if it became a little easier to do.

18

Prone. Legs spread and extended. Arms extended overhead on the floor.

Lift head and right arm

Lead with your hand, look at your right hand while you lift your arm.

  • Keep your right arm and right hand relaxed, do not tense them up.

    Observe where you shift your weight, where you lean against, the higher you lift.

    Observe where you work to make the lifting happen.

Lift head and right arm

Lead with your hand, look at your right hand while you lift your arm.

19

Prone. Legs spread and extended. Arms spread and extended overhead on the floor.

Lift head and left arm

Shift your weight, roll a bit more onto your right side, to make it easier to lift your left arm.

  • Keep the arms shoulder width apart, not close together.

    Your entire back, all the way down to your lower back, is shortening and working to lift your head and arm, but do not stiffen up your neck.

Lift head and left arm

Shift your weight, roll a bit more onto your right side, to make it easier to lift your left arm.

20

Prone. Legs spread and extended. Arms spread and extended overhead on the floor.

Alternately, lift head with left or right arm

Turn and roll with your head so it will be easy to lift each arm.

Alternately, lift head with left or right arm

Turn and roll with your head so it will be easy to lift each arm.

21

Prone. Legs spread and extended. Arms spread and extended overhead on the floor.

Lift right leg

Lift your right foot and knee, turn your pelvis, push your left hand upwards overhead.

  • Don't lift your straight leg, but allow your leg to bend.

    Don't push your left hand up on purpose, but let the lifting of your leg and tilting of your pelvis travel throughout your chest. As a result your left shoulder, arm, and hand will crawl upwards. Sense that. Allow that.

Lift right leg

Lift your right foot and knee, turn your pelvis, push your left hand upwards overhead.

22

Prone. Legs spread and extended. Arms spread and extended overhead on the floor.

Lift left leg

Lift your left foot and knee, turn your pelvis, push your right hand upwards overhead.

  • Lift and bend your left leg without force, and not quickly.

    Allow your pelvis and chest to turn more to the right. Feel the right lower side of your chest press and flatten against the floor.

    Sense your right arm and hand being pushed further up, in alignment with your left leg rising.

Lift left leg

Lift your left foot and knee, turn your pelvis, push your right hand upwards overhead.

23

Prone. Legs spread and extended. Arms spread and extended overhead on the floor.

Alternately, lift left and right leg

Notice that now one arm will creep upwards overhead, and then the other.

  • When you lift one leg its foot lifts, and its knee, and its hip. This means the pelvis rolls. But do not roll completely onto the other side. Just lift the respective hip a bit together with its leg.

Alternately, lift left and right leg

Notice that now one arm will creep upwards overhead, and then the other.

24

Prone. Legs spread and extended. Arms spread and extended overhead on the floor.

Lift head and right arm and left leg

Make a small movement, sense how they connect with and support each other.

Lift head and right arm and left leg

Make a small movement, sense how they connect with and support each other.

25

Prone. Legs spread and extended. Arms spread and extended overhead on the floor.

Lift head and left arm and right leg

Make a small movement, sense how they connect with and support each other.

Lift head and left arm and right leg

Make a small movement, sense how they connect with and support each other.

26

Prone. Legs spread and extended. Arms spread and extended overhead on the floor.

Combine the previous two

Lift head with left arm and right leg, then head with right arm and left leg.

  • Keep the arms and knees spread. Bend the knees if necessary.

Combine the previous two

Lift head with left arm and right leg, then head with right arm and left leg.

27

Continuation

Lead with your head

Shift from side to side by moving your head left and right.

  • Make simple movements, not fast. Do not roll on your sides, but lean on one side of the belly, then the other.

    Direct the overall body movement with the swaying if your head left and right.

Continuation

Lead with your head

Shift from side to side by moving your head left and right.

28

Prone. Legs spread and extended. Arms spread and extended overhead on the floor.

Lift head and both arms and legs

Think of lifting the right leg and left arm, as well as the left leg and right arm, like a big X, all together.

  • Do not think of lifting both arms and both legs as in lifting the upper and lower extremities.

    Instead remember what you did throughout the whole lesson, and connect each arm with the opposite side leg in a lifting movement.

Lift head and both arms and legs

Think of lifting the right leg and left arm, as well as the left leg and right arm, like a big X, all together.

29

Supine, on your back.

Take a rest

Lie on the back and rest for a moment.

Take a rest

Lie on the back and rest for a moment.

30

Supine, on your back. Hold your knees from below the kneecaps, each with the same side hand. Lift your head from the floor.

Roll a bit forwards and backwards, left and right

After a full lesson of shortening your back, allow your back to lengthen.

  • Rock and roll from right to left, and forwards and backwards, with tiny little movements, slowly.

    Do not fall on the side.

Roll a bit forwards and backwards, left and right

After a full lesson of shortening your back, allow your back to lengthen.