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The Warm Up: Hip
Release
Starting position Supine, pelvis and spine
neutral. Knees flexed, feet abducted hip-
distance apart on mat. Arms long by sides,
palms down.
Inhale release hip joint and rotate laterally,
allowing leg to fall out to side as knee
extends and foot slides away from torso.
Exhale rotate medially at hip joint, allowing
leg to fall across midline of torso as knee
flexes and foot is brought in toward torso.
Complete 3 repetitions in this direction, then
rotate medially to slide foot away and rotate
laterally to slide foot in, 3 times. Repeat with
other leg.
Five Basic Principles
1. Breathing
2. Pelvic placement
3. Rib cage placement
4. Scapular movement and stabilization
5. Head and neck placement
The warm up
1. Breathing
2. Imprint and release
3. Hip release
4. Spinal rotation
5. Cat stretch
6. Hip rolls
7. Scapula isolations
8. Arm circles
9. Head nods
10. Elevation and depression of scapulae
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