Set-Up
Cross forearm over forearm and place them on the barre, resting your
forehead on your forearms.
Walk your feet back until they are directly below your hips. Relax your shoul-
ders so that they are at the same level as your hips, forming a flat back.
Pull your navel into your spine as you lift one leg, keeping your hips and
shoulders parallel to the floor.
Bend your standing leg slightly.
Shift your weight to the inside of the foot of your standing leg.
Bend your working leg to form a 90-degree angle so that your thigh is
parallel to the floor.
Point your toes and bring your foot as close to your seat as possible.
Movement
Press your working leg to the ceiling in slow, controlled pulses.
9
Fold Over Seat Work
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