- Sitting or lying, holding one foot and lifting the foot in the air.
- Sit with the soles facing, with the hand lift the foot.
- Supine, feet standing, one hand behind head, with the hand lift the foot.
- Sit with the soles facing, with the hand on the outside edge of the foot, lean the elbow on the leg, press the knee to the floor
- Also when the knee touches down, lift the foot off the floor.
- Supine, stand one foot, hold the heel and the outer border of the lifted foot with the two hands, lift the leg and head
- Sit, hold one foot with each hand, bend (lean) left and right till each leg touches the floor.
- Subsequently also lift the foot off the floor
- Supine, hold each foot with the respective hand, lift them and the head in the air letting the legs spread
- Sit, hold the foot under the arch with the opposite hand, lift the foot
- Supine, hold under the arch of the foot with the opposite hand, with the other hand under the head.
- Also introduce the elbow between leg and foot
- Also on the other side
- Supine, hold under the arch of the foot with the opposite hand, and the heel with the hand of the same side. Lift the leg and the head
- Sit with soles facing, hold both feet with the respective hand, lean to the right and left till the knee touches the floor.
- Subsequently lift the opposite hand and foot in the air
- Supine, hold both arches from inside, lift the legs and head
- Repeat the last instruction, and spread the legs so the body rolls right and left
- Supine, hold both arches from inside, use the hand to push the foot vertically downwards to press the knee on the floor
- Supine, hold both arches from the inside, lift the feet up, and press the floor with the back and lift the head, then press both knees towards the floor by using the hands
Focus of the teaching
- In addition to the movements, what theme or ideas did the teacher focus on
- Add links to external resources that would be of interest to the reader
Share Your Insights (ideas, principles, strategies, experiences, …)
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- Differing viewpoints are welcome and desired!
- Could be used to prepare for squatting or for Book on the Foot (Ben P)
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