z101-8l

GramaHammy1
intention:

This is ideal for situations when your client is a lot bigger than you.

GramaHammy2
intention:

Take your sweet time finding the threshold. Repeatedly collect as much internal rotation as you can find.

GramaHammy3
intention:

Find a relaxed setup in which you can use your Ulna to extend the toes as you drop your shoulder to rest.

GramaHammy4
intention:

This isn’t called Grama because you are working hard. A little bit goes a long way when the body is placed near the limit of the range. You must wait and be patient to realize the full potential of this.

GramaHammy5
intention:

Finger circles. Five lines on the bottom, five lines on the top. Roll the bones, and circle around the joints. Extend each toe individually. Pull toes out.

Next:
intention:

Use the sit-up maneuver to get ready for the next section.

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

hands stay on hips, bend at the waist and lower your head, extend the vertebrae sequentially, beginning at the lumbar and ending with the head tilting back

Then, exhale like a whale spouting off