Pelvic Tipping Exercise

Ten rounds.

Start by lying on your back, with your legs extended.

Keeping your right leg flat, bend your left leg and place the left foot on the floor.

Now focus on internally rotating your right thigh and grounding it to the floor while you maintain the normal arch in your lower back.

This is a principle that John refers to as “Inner Spiral.” When you internally rotate the right thigh, you subtly move the thighbone and the muscles surrounding it in a counterclockwise direction but your foot continues to point up.

This internal rotation allows you to strongly ground your leg by moving the top of your thighbone closer to the floor.

Once you have established that position, start to bring in pelvic tipping.

As you inhale, move your sitting bones down toward the floor and arch your lower back.

As you exhale, tuck under and let your back flatten, trying to keep your thighbone down.