z101-2b

prep

measure the tension

grasp

3rd hand

warming

rubbing and rocking

continue

work along the line

squeeze

drag

palm circles

stacking the hip

breathe

inhale

circles

posterior

distraction

lean

wringing

rotation

wringing

more lines

wringing

hip

friction

deepen the stretch

twist

squeeze

Strength and Coordination

Posture

Hips externally rotated, heels shoulder-width apart.

Place hands on hips with thumbs toward the back.

Breath Technique

Inhale through the nostrils, retain the breath and do the movements, then return to neutral position and exhale, at first through the nostrils, and finish the exhale through the open mouth, expressing audibly, “haaa”

How to do

stretch arms out to the sides, bring one hand up and the other down to begin the pattern, Then, exhale to neutral

Repeat with the opposite hand going up etc.