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

V sit

V sit

V sit

Sensation

Stretching at the adductors and the backs of the thighs

Instruction

  • Legs spread as far apart as possible
  • Back rolled up
  • Bust as close to the ground as possible

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

Squat to stand

Squat to stand

Squat to stand

Sensation

Stretching at the back of the thighs and the knee

Instruction

  • Fingers in contact with the toes
  • Position 1: Weight on heels, upright chest
  • Position 2: Legs stretched, back rolled up

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