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.