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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 - $199Lie on your side with hips and knees bent 90 degrees, like you are sitting in a chair.
Place a yoga block, book or 4-6” folded towel in front of the bend at your ankles.
Place the inside edge of your top foot on the towel with that knee moving about 6” towards your chest.
Move your bottom leg out of the way so your top knee can rest on the floor. Roll your upper trunk towards the ceiling only as far as you can while KEEPING your TOP KNEE on the FLOOR.
Inhale and use the muscles on the back of your top hip to lift your top knee. Keep the side of your body that you are lying on as relaxed as possible.
Lift only to a natural height (no pelvis movement!)
Your foot moves towards flat on the towel as you spin the hip ball in the hip socket.
Lower as slowly as possible, resisting gravity. Aim for a count of 12.
Do 2-3 reps. Repeat on both sides and focus on the smoothness as you lower your knee
To maximize your safety while doing this application activity, make sure you have released your lower back and hip flexors and have a good sense of your Four Points.
Our glutes work in 3 planes: they move the leg backwards, sideways and in rotation. This application activity engages all 3 parts of the glute that shifts you from one side to the other and propels you forward. Try this for 20-30 seconds as you walk: As your R arm swings forward, at the very end of the swing, feel the ball of your R foot contact the ground. Sense a light contraction of your R glute as it propels you forward and over to your left side. Sense your Four Points being connected and make this a mild engagement: there should be an awareness of work in your glute, but no strain in your spine. As the ball of your foot presses into the ground, your glute pushes you over to the L in concert with your Abs, inner thighs and calves. Switching to the L side, as your L arm swings forward, at the very end of the movement, sense the ball of your L foot contact the ground. Feel your abs protect you as your L glute contraction propels you forward and over to your R side.
Mastering this sense of the movement and the power coming from your hip and your glute, not your spine, is like an insurance policy for your low back and everything up and down the chain
