z101-1b

rolling

3 lines on posterior

rolling

exhale

Mobilize foot

walking

squeeze press

together

Lateral line

And posterior

Slower

3 lines on posterior

rolling

exhale

Mobilize foot

walking

Exhale

together

Lateral line

rubbing

rubbing

compress posterior

Continue with this leg using Sections C and D before switching to the other leg

Strength and Coordination

Posture

Chin back, shoulders in a neutral position, flat back. Stay over your center of gravity. Keep your work in front of you.

Breath Technique

Inhale through the nostrils, retain the breath and do the movements, then exhale together.

How to do

Soft, Medium, Deep