Question today with Teddy wanting to improve his external rotation, be able to sit Indian style a little bit better, so I don't know which progression he's talking about.
If you're wanting to get to here, or just a nice simple one? Either way, you asked so we're going to get there.
Not a lot of fancy, fun things that we can do here, okay? Main thing that we're going to start with is I'm going to have this foot out, we're going to go to here and all I'm going to do is simply try and push this knee down to the ground.
[inaudible 00:00:32] thing here is making sure that this hip doesn't dip.
We keep it nice and level.
Push and hold.
We're just going to work our way through that a little bit.
Next, what we're going to do is we're going to go over and do our figure four.
Now, we lay down, cross it, wedge it back.
I'll turn to the side so you can see.
Back as far as we can take it.
Get a nice little hold.
Again, just going to work our way through a little bit.
Now, what we're going to do here is a hip drop and only thing I want to do is get my feet so they're outside of shoulder width apart and I'm going to try to drop this one down and I'm dropping the other to the other side, trying to keep my shoulders on the ground, okay? Now, you're probably going to work your internal rotation a little bit more on this.
I'm fine with that.
Without seeing you, I don't know exactly where all you're tight so, we're going to try to cover everything.
The next one we're going to go to, and I know you probably don't do a lot of sitting Teddy, but we're going to get into this hip flexor, okay? We want this foot out.
I'm trying to create the biggest angle I can here so I'm going to lean in for a little added bonus.
I want this chest back.
I want you to rotate away from it and you can even get that hand up and lean in a little bit more.
Really big stretch right there.
I'm not a big fan of holding that stretch for an extended period of time.
I want to do short little burst and give it time to breath basically, let oxygen get back in there and then stretch it out again, okay?
That should help.
Covered that pretty well.
One more that we can go in to, this is going to be pretty aggressive so again, we may have to work up to it.
Everybody's favorite pigeon so all I'm trying to do is get this leg pretty much where it's straight out, thigh is going up, leg is perpendicular from there, we're going to hop on top.
We're trying to get, in this instance, this select hip, down and then I'm just going to go down and lay.
Okay, so really, really big stretch.
Without a doubt if you can do that stretch, you're Indian style is going to be pretty good.