Half lotus on wall

Half lotus on wall

Half lotus on wall

Sensation

Stretching at the buttock

Instruction

  • Foot flat against the wall, knee at 90
  • Ankle on the opposite knee
  • Hand pushes knee to the wall

The frog

The frog

The frog

Sensation

Stretching at the adductors

Instruction

  • Knees on the ground, as far apart as possible
  • Pelvis as close to the ground as possible
  • Elbows on the ground

The breakdancer

The breakdancer

The breakdancer

Sensation

Stretching at the back of the thigh and the knee

Instruction

  • Leg flat, extended
  • Foot of other leg against thigh
  • Wrapped back, chest down to the lowest part of the leg stretched

The ballerina

The ballerina

The ballerina

Sensation

Stretching of the adductors

Instruction

  • Front leg bent 90 degrees, foot flat
  • Rear knee to the ground
  • Rear leg perpendicular to the centerline of the body

Pigeon

Pigeon

Pigeon

Sensation

Stretching in the buttock

Instruction

  • Front lunge start
  • External face of the foot and knee on the floor
  • Minimum knee flexion in the rear knee