Today's exercise: Bobbing
Place one foot in front and do every exercise again switching feet afterwards.
Level 1
See-saw while shifting your entire body weight from your back leg to your front leg and back again. Keep your arms crossed, head pulled up and body fully extended and swing your shoulders along with the movements.
Level 2
Same as Level 1, but let your arms hang loosely. Your right shoulder will rotate forward when the load is on your right foot. Put your weight in front only on your heel instead of your entire foot.
Level 3
Same as Level 2, but the entire sole of your rear foot has to touch the mat at all times. Always keep your head over the centre of the mat while looking straight ahead. You will feel a pulling sensation (extension) in your pelvic area on the supporting leg side. Holding your head in the middle causes your hip to veer out, which looks extreme. This is merely a consequence of slow, balanced walking (slow motion), which requires the legs to be farther apart. When you walk at a normal speed, this extreme veering is eliminated automatically. |
