Hi Eric, thanks for this video. I'm putting off a hip replacement for 8 years. I'm 72 and worked at a desk for basically 50 years. I've been doing a lot of somatic stretches along with swimming for years with much improvement in my left hip rotation and flexibility but still struggling with pain. Never saw this movement and I plan to try it. I believe my tight psoas and illiacus muscles have caused my hip impingment. Looking forward to watching your channel. I have come to find my psoas tightens with my emotions and causes hip pain.
Yes, this one can reduce some of the localized tension that constricts the hip. Obviously, I don't know your exact situation. This a general answer. I suggest that you zoom out to look at the tensions of the entire torso. The hip issue is best considered as the boiling over of the larger tension patterns. It is best to look upstream for root causes. Often the root tensions are hidden, they feel like normal. I have a series of videos on what I call the Inner-X. The beginning of this video, my explanation with the pillow case, can help you consider if tensions of the [ribs on the same side as your difficult hip], and [waist on the opposite side of your difficult hip are contributing to the problem. Consider the beginning of this one as assessment: *The Inner-X, an advanced movement to free your inner breathing diagonals* , S Curve Scoliosis ua-cam.com/video/5vRH7KdljVw/v-deo.html Also this one can be a good assessment: *Assessment of Contraction Lines Through the Body,* What are the real patterns of how people are stuck? Your system is creative in how it adapts, practices, and normalizes your breathing constriction. Consider Lines through the torso, in many different vectors and orientations. This goes beyond traditional Somatics/Hanna Somatics/Clinical Somatics. ua-cam.com/video/IOaQD8Crf4M/v-deo.html More breathing space assessment in the beginning of this one, and its a good movement to help with hip issues and walking: *Can Gentle TWISTING Free Your BREATHING? Gentle Slow, Simplest Twisting Washrag Full Version* 17m:12s Detailed front and side breathing assessment combined with an easy, slow twisting Somatic movement exercise ua-cam.com/video/lfbeq1is-ns/v-deo.html It is also very, very important to consider that you may be stuck in a twist. the beginning of this video has an adequate twisting assessment: *Un-Twist, an Intermediate Practice Sequence,* 24m:56s Pandiculation to get unstuck from twist and rotation. *The first 4m:28s has a 'good enough' twisting assessment.* Side Bend, Teacup, X of the Front + Sunrise, Sunset, Angel Wing ua-cam.com/video/EdzH2aJH_Rw/v-deo.html These two videos (the first one will help you understand the second one) can be helpful for hip issues. Consider the side waist opposite your troublesome hip. Is there an incompetency on either side? 1) Shoulder Shapes 2022. Reconnect to the foundation of your shoulder movement ua-cam.com/video/oMMntEPdJjY/v-deo.html 2) Hip Shapes: Reconnect to the foundation of your pelvis and leg movement On youtube, please leave a comment or question: ua-cam.com/video/0MBTg9RfmPk/v-deo.html Please try these self assessments and movements. If you need further guidance, perhaps we can do zoom session to figure it out.
You are so very welcome! This is a powerful movement. Most all of us have some degree of stuckness in this pattern. It's just part of what we do in this world we live in. Practice often. Follow your breathing constrictions to see what else needs to be more free. You can make a real change. You can do it. Please let me know if you have aha moments along the way, or questions. -Eric
I'm glad you found my channel and this lesson. The Unsitting Movement may be one that you take to the desert island with you. It is so easy to be stuck in these places. Keep practicing and change the deep holding habits. In addition to this one, have some for the front, sides, back and twisting.
*If your low back feels tight , or it's too much pressure on knees:* *If your low back feels tight after doing this movement:* These are movements that helped me settle it down, at times. Start at the top of the list. They're ordered from gentlest to more intense. Oh, The Places Your Back Pocket Can Go: A very gentle movement to relax a tight, sore back. ua-cam.com/video/SeblFHleWlY/v-deo.html Calm Down, Whoa, Nellie! Practice | Gentle relax of the long arch of the back |2023 A gentle uncluttered teaching. 9m:06s ua-cam.com/video/aNtsjZK0kqE/v-deo.html The Scorpion Relax your back, Know torso rotation, Open back diagonals, Enjoy back rib breathing. ua-cam.com/video/MSfjLt8-pcI/v-deo.html The Metronome and The Wishbone 2022 Decompress your low back. Decompress your Sacrum ua-cam.com/video/IouK0vIPxwg/v-deo.html If your back is super-strong, this is what I do on occasion, The Back Twist, ua-cam.com/video/89dsee3QoRk/v-deo.html Note: It's an advance movement. For Strong, not painful backs. ______________________________________________ *Too much pressure on the knees?* Perhaps, consider these options. Remember, the essence of Psoas contraction is low-back arching forward toward inner thighs. Seated possibilities: I have done a similar pandiculation seated, leaning back on a chair. Arch low back forward while knees lift lower legs off floor. Glutes press down toward seat of the chair. Open slowly. Perhaps try one leg at a time. Other movements with no weight on knees: The Four Leaf Lover part of the following movement: Unfreeze: a Red Light Beginner/Intermediate/Advanced practice sequence 2022 Red pattern 7m:43s Arch and Curl, Elbows to the Sky, The Four Leaf Clover ua-cam.com/video/rBD1C11Z2I4/v-deo.html The Sunrise, Sunset part of the following movements: Sunrise, Sunset plus the X of the Front 2022 21m:17s More detail makes a bigger change. ua-cam.com/video/Aw0lRE8As2k/v-deo.html and The No Frills Sunrise, Sunset plus the X of the Front Practice Detail/Sequence: For the front diagonals. 4m:04s ua-cam.com/video/oNboiNo-RiU/v-deo.html Depending on where your knee soreness is, this one may also be doable: Psoas Vector Groin Release, Somatics for a tight psoas muscle ua-cam.com/video/R2IIDsdD07U/v-deo.html *Upcoming US and Europe Workshops:* inspiresomatics.com/workshops/ *Private Sessions for Assessment, Guidance, and Addressing Your Specific Patterns* Zoom sessions: inspiresomatics.com/schedule-online-video-sessions-2/ In-person sessions: inspiresomatics.com/schedule-office-2-2/ In-person for multiple days: inspiresomatics.com/travel-for-multiple-sesions/ Professional Guidance for Yoga and Somatics Teachers: inspiresomatics.com/professional-training/ All UA-cam Playlists: www.youtube.com/@ericcoopersomatics/playlists
Thank you so much for your reply! I will go through all of these and may let you know how it works out. You've given me a lot to keep me busy for a while :) Blessings
Thanks again Eric. I have had a lot of success following the Hannah book and Martha for two years but have not been able to get at the Psoas. Still very stiff getting up from chair and particularly from the car. I can feel the difference already on day 1 of this. Much Gratitude,
The muscles that have been helping hold you upright become part of the deep habit of tension. Finding the stiffness is part of the breakthrough. The deepest holdings show as stiffness. Those muscles are held very persistently and automatically. I encourage you to teach your brain to restore the suppleness of those places. This one, combined with *The Wishbone* , can help you teach your brain how to let the arch of the low back relax: *The Wishbone | Pandiculation for a deep RELAX of your BACK* - This is the one I usually do before bed Release tension in your low-back, Relax the long diagonals of the back, decompress the spine. 7m:12s The Wishbone, a somatic movement developed by Eric Cooper, that helps to bring you out of the high-idle of stress tension. ua-cam.com/video/D8AJ3J9qWc8/v-deo.html If you need a gentler relax of the low back, try these: *Oh, The Places Your Back Pocket Can Go: A very gentle movement to relax a tight, sore back.* (Can also be done seated) Prone (tummy on floor) position 24m39s ua-cam.com/video/SeblFHleWlY/v-deo.html *Side Lying Version: Oh, The Places Your Back Pocket Can Go: A very gentle movement to relax a tight, sore back.* (Can also be done seated) 26m:12s ua-cam.com/video/RhNxOEUJKuM/v-deo.html Another one to try for your low back is the: *The Scorpion* Relax your back, Know torso rotation, Open back diagonals, Enjoy back rib breathing. ua-cam.com/video/MSfjLt8-pcI/v-deo.html
Thank you for exploring it. It's easy to have a high-idle of tension in the area. For many people, this is a good one to have in the personal practice repertoire. Very nice to hear from you, Jennifer. Please let me know if you have any questions.
I am so glad you are practicing your Somatics! Very good to hear from you. It is powerful. This one can make it so much easier to stand up straight. I have a few other movements for that line. They are in this playlist: Psoas and Hip Flexion Releases playlist: ua-cam.com/play/PLFLw4vgr7ayiVl74QTJqNmYGNLfTy15yG.html Movements like this should probably be included in your personal practice. I hope you are doing well.
Great demonstration. Good information. I have pain in my hip with every step. I cannot get my leg anywhere near straight. After doing this my pain was almost gone. It’s definitely a tight psoas causing a lot of my hip pain. 52 year old active male. I think I pulled muscles and ligaments last year doing a couch stretch, I felt a sensation like guitar strings snapping as I pushed the stretch. I was trying to cure stiff hips for Jiu Jitsu. It made everything a whole lot worse. Now I have had to give it up. I have seen two physio’s but neither suggested psoas issues just glute strengthening. Thank you 🙏
Thank you for letting me know this was helpful. It is very important to *stop stretching* . It doesn't teach the brain out of the hidden holding patterns. The Physio approach to strengthening often just adds tension to a system that already has too much tension. Get the slack, that your hip needs, from the torso, relaxing the lines in the torso that point to that place. Try these two: *Letting it go - Relax open the front, a front breathing exploration 2022* Red pattern 7m:20s Includes some good exploration of the sides of the front. On UA-cam : ua-cam.com/video/0erjhUMFudw/v-deo.html and Sunrise, Sunset + The X of the Front | OPEN your torso, AWAKEN your Twist, FREE your breathing 12m:04s This movement helps you awaken the long front diagonals of the torso, the diagonals of twist and breathing. On UA-cam : ua-cam.com/video/pCa2oPXpT1A/v-deo.html And there are more advanced ways (a new way that I see and understand it) to look at it that are too hard to explain in this comments section. I have a whole playlist of psoas related movements: *Psoas and Hip Flexion Releases playlist* : ua-cam.com/play/PLFLw4vgr7ayiVl74QTJqNmYGNLfTy15yG.html The movements range from gentle to very powerful. Definitely consider this possible hidden tension pattern, if your issue is one sided. *Parallelogram Pattern Gait Balancer, Teetering/Lurching to a side in walking. Standing One sore groin, one sore leg, one knee, one ankle, or one foot.* 8m:28s ua-cam.com/video/Q21LWQ2q7Yg/v-deo.html It's better to assume it is not just psoas. Definitely look carefully to assess your torso twisting and rotation. That can also be part of it. If torso is not twisting, then hip flexion is used to bring leg forward in walking.
They are a little bit different but also the same. I encourage you to try both and find which lesson works better for you. There is also a practice video for this movement that looks at some other ways to make it more powerful. ua-cam.com/video/H-F-xOPzx-o/v-deo.htmlsi=Df-ezVjMiKMCZ3ux
Hi Eric thank you for this video...however I can't put pressure on my knees (yet) - is there another way to do this without pressure on the knees? thanks
Greetings Trish, That's a good question. to adapt it, remember the essence is low-back arching forward while knees come up toward abdomen. I have done a similar pandiculation seated, leaning back on a chair. Arch low back forward while knees lift lower leg off floor. Glutes press down toward seat of the chair. Perhaps try one leg at a time. Also, these movements are not entirely psoas focused but get a similar line: The Four Leaf Lover part of the following movement: Unfreeze: a Red Light Beginner/Intermediate/Advanced practice sequence 2022 Red pattern 7m:43s Arch and Curl, Elbows to the Sky, The Four Leaf Clover ua-cam.com/video/rBD1C11Z2I4/v-deo.html The Sunrise, Sunset part of the following movements: Sunrise, Sunset plus the X of the Front 2022 21m:17s More detail makes a bigger change. ua-cam.com/video/Aw0lRE8As2k/v-deo.html and The No Frills Sunrise, Sunset plus the X of the Front Practice Detail/Sequence: For the front diagonals. 4m:04s ua-cam.com/video/oNboiNo-RiU/v-deo.html Depending on where your knee soreness is, this one may also be doable: Psoas Vector Groin Release, Somatics for a tight psoas muscle ua-cam.com/video/R2IIDsdD07U/v-deo.html
Practice often. Address the closed front as well. The tensions that hunch you over can be in a tug-of-war with the front of the hips. De-escalate the tensions. This playlist has some good ones to explore. Consider starting at the top of the list. Playlist for hunched postures: ua-cam.com/play/PLFLw4vgr7ayj0YgnU5JKNCjOzUTfgZpTF.html
Hi Eric, thanks for this video. I'm putting off a hip replacement for 8 years. I'm 72 and worked at a desk for basically 50 years. I've been doing a lot of somatic stretches along with swimming for years with much improvement in my left hip rotation and flexibility but still struggling with pain. Never saw this movement and I plan to try it. I believe my tight psoas and illiacus muscles have caused my hip impingment. Looking forward to watching your channel. I have come to find my psoas tightens with my emotions and causes hip pain.
Yes, this one can reduce some of the localized tension that constricts the hip.
Obviously, I don't know your exact situation. This a general answer.
I suggest that you zoom out to look at the tensions of the entire torso. The hip issue is best considered as the boiling over of the larger tension patterns.
It is best to look upstream for root causes. Often the root tensions are hidden, they feel like normal.
I have a series of videos on what I call the Inner-X.
The beginning of this video, my explanation with the pillow case, can help you consider if tensions of the [ribs on the same side as your difficult hip], and [waist on the opposite side of your difficult hip are contributing to the problem.
Consider the beginning of this one as assessment:
*The Inner-X, an advanced movement to free your inner breathing diagonals* , S Curve Scoliosis
ua-cam.com/video/5vRH7KdljVw/v-deo.html
Also this one can be a good assessment:
*Assessment of Contraction Lines Through the Body,*
What are the real patterns of how people are stuck?
Your system is creative in how it adapts, practices, and normalizes your breathing constriction. Consider Lines through the torso, in many different vectors and orientations.
This goes beyond traditional Somatics/Hanna Somatics/Clinical Somatics.
ua-cam.com/video/IOaQD8Crf4M/v-deo.html
More breathing space assessment in the beginning of this one, and its a good movement to help with hip issues and walking:
*Can Gentle TWISTING Free Your BREATHING? Gentle Slow, Simplest Twisting Washrag Full Version* 17m:12s Detailed front and side breathing assessment combined with an easy, slow twisting Somatic movement exercise ua-cam.com/video/lfbeq1is-ns/v-deo.html
It is also very, very important to consider that you may be stuck in a twist.
the beginning of this video has an adequate twisting assessment:
*Un-Twist, an Intermediate Practice Sequence,* 24m:56s Pandiculation to get unstuck from twist and rotation. *The first 4m:28s has a 'good enough' twisting assessment.*
Side Bend, Teacup, X of the Front + Sunrise, Sunset, Angel Wing
ua-cam.com/video/EdzH2aJH_Rw/v-deo.html
These two videos (the first one will help you understand the second one) can be helpful for hip issues. Consider the side waist opposite your troublesome hip. Is there an incompetency on either side?
1) Shoulder Shapes 2022. Reconnect to the foundation of your shoulder movement
ua-cam.com/video/oMMntEPdJjY/v-deo.html
2) Hip Shapes: Reconnect to the foundation of your pelvis and leg movement
On youtube, please leave a comment or question: ua-cam.com/video/0MBTg9RfmPk/v-deo.html
Please try these self assessments and movements. If you need further guidance, perhaps we can do zoom session to figure it out.
Thanks so much for all your help! You are amazing!
Wow. Definitely works.
There ya go! You can change hidden automatic tensions. It's easy to be stuck in that pattern. Thank you for putting it to the test.
Thank u Eric
You are so very welcome! This is a powerful movement. Most all of us have some degree of stuckness in this pattern. It's just part of what we do in this world we live in. Practice often. Follow your breathing constrictions to see what else needs to be more free. You can make a real change. You can do it.
Please let me know if you have aha moments along the way, or questions.
-Eric
Such a free and easy demonstration of the method, thanks for sharing with.........
I'm glad you found my channel and this lesson. The Unsitting Movement may be one that you take to the desert island with you. It is so easy to be stuck in these places. Keep practicing and change the deep holding habits. In addition to this one, have some for the front, sides, back and twisting.
*If your low back feels tight , or it's too much pressure on knees:*
*If your low back feels tight after doing this movement:*
These are movements that helped me settle it down, at times.
Start at the top of the list. They're ordered from gentlest to more intense.
Oh, The Places Your Back Pocket Can Go: A very gentle movement to relax a tight, sore back. ua-cam.com/video/SeblFHleWlY/v-deo.html
Calm Down, Whoa, Nellie! Practice | Gentle relax of the long arch of the back |2023
A gentle uncluttered teaching. 9m:06s ua-cam.com/video/aNtsjZK0kqE/v-deo.html
The Scorpion Relax your back, Know torso rotation, Open back diagonals, Enjoy back rib breathing. ua-cam.com/video/MSfjLt8-pcI/v-deo.html
The Metronome and The Wishbone 2022 Decompress your low back. Decompress your Sacrum ua-cam.com/video/IouK0vIPxwg/v-deo.html
If your back is super-strong, this is what I do on occasion,
The Back Twist, ua-cam.com/video/89dsee3QoRk/v-deo.html
Note: It's an advance movement. For Strong, not painful backs.
______________________________________________
*Too much pressure on the knees?*
Perhaps, consider these options.
Remember, the essence of Psoas contraction is low-back arching forward toward inner thighs.
Seated possibilities:
I have done a similar pandiculation seated, leaning back on a chair. Arch low back forward while knees lift lower legs off floor. Glutes press down toward seat of the chair. Open slowly. Perhaps try one leg at a time.
Other movements with no weight on knees:
The Four Leaf Lover part of the following movement:
Unfreeze: a Red Light Beginner/Intermediate/Advanced practice sequence 2022 Red pattern 7m:43s
Arch and Curl, Elbows to the Sky, The Four Leaf Clover ua-cam.com/video/rBD1C11Z2I4/v-deo.html
The Sunrise, Sunset part of the following movements:
Sunrise, Sunset plus the X of the Front 2022 21m:17s More detail makes a bigger change.
ua-cam.com/video/Aw0lRE8As2k/v-deo.html
and
The No Frills Sunrise, Sunset plus the X of the Front Practice Detail/Sequence: For the front diagonals. 4m:04s
ua-cam.com/video/oNboiNo-RiU/v-deo.html
Depending on where your knee soreness is, this one may also be doable:
Psoas Vector Groin Release, Somatics for a tight psoas muscle
ua-cam.com/video/R2IIDsdD07U/v-deo.html
*Upcoming US and Europe Workshops:* inspiresomatics.com/workshops/
*Private Sessions for Assessment, Guidance, and Addressing Your Specific Patterns*
Zoom sessions: inspiresomatics.com/schedule-online-video-sessions-2/
In-person sessions: inspiresomatics.com/schedule-office-2-2/
In-person for multiple days: inspiresomatics.com/travel-for-multiple-sesions/
Professional Guidance for Yoga and Somatics Teachers: inspiresomatics.com/professional-training/
All UA-cam Playlists: www.youtube.com/@ericcoopersomatics/playlists
Thank you so much for your reply! I will go through all of these and may let you know how it works out. You've given me a lot to keep me busy for a while :) Blessings
Thanks again Eric. I have had a lot of success following the Hannah book and Martha for two years but have not been able to get at the Psoas. Still very stiff getting up from chair and particularly from the car. I can feel the difference already on day 1 of this. Much Gratitude,
My lower back felt quite stiff, not painful, while doing the movement. I have just noticed your comment further down with a suggestion list.
The muscles that have been helping hold you upright become part of the deep habit of tension.
Finding the stiffness is part of the breakthrough. The deepest holdings show as stiffness. Those muscles are held very persistently and automatically. I encourage you to teach your brain to restore the suppleness of those places.
This one, combined with *The Wishbone* , can help you teach your brain how to let the arch of the low back relax:
*The Wishbone | Pandiculation for a deep RELAX of your BACK* - This is the one I usually do before bed
Release tension in your low-back, Relax the long diagonals of the back, decompress the spine. 7m:12s
The Wishbone, a somatic movement developed by Eric Cooper, that helps to bring you out of the high-idle of stress tension. ua-cam.com/video/D8AJ3J9qWc8/v-deo.html
If you need a gentler relax of the low back, try these:
*Oh, The Places Your Back Pocket Can Go: A very gentle movement to relax a tight, sore back.*
(Can also be done seated) Prone (tummy on floor) position 24m39s
ua-cam.com/video/SeblFHleWlY/v-deo.html
*Side Lying Version: Oh, The Places Your Back Pocket Can Go: A very gentle movement to relax a tight, sore back.* (Can also be done seated) 26m:12s ua-cam.com/video/RhNxOEUJKuM/v-deo.html
Another one to try for your low back is the:
*The Scorpion* Relax your back, Know torso rotation, Open back diagonals, Enjoy back rib breathing.
ua-cam.com/video/MSfjLt8-pcI/v-deo.html
Great instruction. Thank you!
Thank you for exploring it. It's easy to have a high-idle of tension in the area. For many people, this is a good one to have in the personal practice repertoire. Very nice to hear from you, Jennifer. Please let me know if you have any questions.
This is really powerful Eric!
I am so glad you are practicing your Somatics! Very good to hear from you. It is powerful. This one can make it so much easier to stand up straight.
I have a few other movements for that line. They are in this playlist:
Psoas and Hip Flexion Releases playlist: ua-cam.com/play/PLFLw4vgr7ayiVl74QTJqNmYGNLfTy15yG.html
Movements like this should probably be included in your personal practice.
I hope you are doing well.
Great demonstration. Good information. I have pain in my hip with every step. I cannot get my leg anywhere near straight. After doing this my pain was almost gone. It’s definitely a tight psoas causing a lot of my hip pain. 52 year old active male. I think I pulled muscles and ligaments last year doing a couch stretch, I felt a sensation like guitar strings snapping as I pushed the stretch. I was trying to cure stiff hips for Jiu Jitsu. It made everything a whole lot worse. Now I have had to give it up. I have seen two physio’s but neither suggested psoas issues just glute strengthening. Thank you 🙏
Thank you for letting me know this was helpful.
It is very important to *stop stretching* . It doesn't teach the brain out of the hidden holding patterns. The Physio approach to strengthening often just adds tension to a system that already has too much tension.
Get the slack, that your hip needs, from the torso, relaxing the lines in the torso that point to that place. Try these two:
*Letting it go - Relax open the front, a front breathing exploration 2022* Red pattern 7m:20s
Includes some good exploration of the sides of the front.
On UA-cam : ua-cam.com/video/0erjhUMFudw/v-deo.html
and
Sunrise, Sunset + The X of the Front | OPEN your torso, AWAKEN your Twist, FREE your breathing 12m:04s
This movement helps you awaken the long front diagonals of the torso, the diagonals of twist and breathing.
On UA-cam : ua-cam.com/video/pCa2oPXpT1A/v-deo.html
And there are more advanced ways (a new way that I see and understand it) to look at it that are too hard to explain in this comments section.
I have a whole playlist of psoas related movements:
*Psoas and Hip Flexion Releases playlist* : ua-cam.com/play/PLFLw4vgr7ayiVl74QTJqNmYGNLfTy15yG.html
The movements range from gentle to very powerful.
Definitely consider this possible hidden tension pattern, if your issue is one sided.
*Parallelogram Pattern Gait Balancer, Teetering/Lurching to a side in walking. Standing
One sore groin, one sore leg, one knee, one ankle, or one foot.* 8m:28s ua-cam.com/video/Q21LWQ2q7Yg/v-deo.html
It's better to assume it is not just psoas.
Definitely look carefully to assess your torso twisting and rotation. That can also be part of it. If torso is not twisting, then hip flexion is used to bring leg forward in walking.
Hi Eric,Is your 5 minute the same your 6 minute psoas relief
I need a sitting unsirting movement.
They are a little bit different but also the same. I encourage you to try both and find which lesson works better for you. There is also a practice video for this movement that looks at some other ways to make it more powerful.
ua-cam.com/video/H-F-xOPzx-o/v-deo.htmlsi=Df-ezVjMiKMCZ3ux
Hi Eric thank you for this video...however I can't put pressure on my knees (yet) - is there another way to do this without pressure on the knees? thanks
Greetings Trish,
That's a good question. to adapt it, remember the essence is low-back arching forward while knees come up toward abdomen. I have done a similar pandiculation seated, leaning back on a chair. Arch low back forward while knees lift lower leg off floor. Glutes press down toward seat of the chair. Perhaps try one leg at a time.
Also, these movements are not entirely psoas focused but get a similar line:
The Four Leaf Lover part of the following movement:
Unfreeze: a Red Light Beginner/Intermediate/Advanced practice sequence 2022 Red pattern 7m:43s
Arch and Curl, Elbows to the Sky, The Four Leaf Clover ua-cam.com/video/rBD1C11Z2I4/v-deo.html
The Sunrise, Sunset part of the following movements:
Sunrise, Sunset plus the X of the Front 2022 21m:17s More detail makes a bigger change.
ua-cam.com/video/Aw0lRE8As2k/v-deo.html
and
The No Frills Sunrise, Sunset plus the X of the Front Practice Detail/Sequence: For the front diagonals. 4m:04s
ua-cam.com/video/oNboiNo-RiU/v-deo.html
Depending on where your knee soreness is, this one may also be doable:
Psoas Vector Groin Release, Somatics for a tight psoas muscle
ua-cam.com/video/R2IIDsdD07U/v-deo.html
👍👍👍👏👏👏!
Practice often. Address the closed front as well. The tensions that hunch you over can be in a tug-of-war with the front of the hips. De-escalate the tensions. This playlist has some good ones to explore. Consider starting at the top of the list. Playlist for hunched postures: ua-cam.com/play/PLFLw4vgr7ayj0YgnU5JKNCjOzUTfgZpTF.html