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See our FAQsYou can get access to Level 1 separately to start your healing journey, or take advantage of our limited time offer and get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $119Purchase Level 1 + Level 2 Bundle - $199To get access to the advanced Level 2 courses, you'll need to work through Level 1 first.
You can get access to Level 1 separately to start your healing journey, or take advantage of our limited time offer and get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $119Purchase Level 1 + Level 2 Bundle - $199Position:
Start with knees and hips bent like sitting in a chair. Feet stacked on a yoga block or a 3-4” book.
Movement:
Roll open carefully so that your top knee is bent and your top foot is flat on the ground. Then gently straighten your top leg. You may want to support your top knee with a pillow.
Top leg is RELAXED and passive.
Your top arm rests on the floor.
Press the outer edge of the bottom heel down to lift the knee.
Sense a subtle Clam-like closure: the top half of your body (in this picture, the R side) moves toward midline as the L glute contracts to pull the L hip ball into the L hip socket and pulls the pelvis on top of the bottom leg.
You can do smaller/faster repeats to find the back pocket muscle.
Feel bottom glute then release knee to the floor on a 15 count.
Repeat 2 to 3 times
As you walk your pelvis turns in the direction of the leg you are standing on. Your glute seats the ball in the socket and pulls the pelvis on top of the ball. Try this to improve and practice making your glutes smart
Stand on your R leg and imagine either the tripod foot distribution or the 4 tires of a car contacting the ground, whichever makes more sense to you. You can hold on to something for balance. Keep your knee unlocked and move your L leg forward and feel your R hip go back. Make sure your lower back is relaxed and note that your pelvis is facing R. Find your R glute and feel it support you while your pelvis is facing R. Take 2-3breaths then gently release and rest. Now stand on your L leg with either the 3 or the 4 point weight* distribution. Feel free to touch the wall for balance, if you’d like. Move your R leg forward and feel your L hip go back. Make sure your lower back is relaxed and your knee is unlocked. Note that your pelvis is faces L when your R leg moves forward. Breathe in and out through your nose, sense that your L glute is holding you while it is seating the ball back home into socket. Doing this before you go out to walk or run will protect all the smaller joints in your body from your toes to your neck.
Notes:
Feel free to imagine the 4 tires of a car contacting the ground if that makes more sense to you or if you know you usually have a hard time sensing a particular point (for example your L outer heel or the big joint of your R pinkie toe)
