The Founder with Hip Hinge

Posted by David Wang 2 years, 1 month ago in Foundation Training (Basics) / Comments

  1. Begin with Decompression Breathing: stand tall, neck long, big breath, anchoring heels and decompress the torso.

  2. Initiate hip hinge by breaking at the hips, allowing the hips to pull backwards, meanwhile maintaining a neutral pelvis. Keep your knees soft, unlocked and just behind the ankle throughout the movement.

  3. As the hips reach backwards, the upper body leans forward. Keep your chest up, chin pulled back and your waist tight and braced. 
     
  4. Now scoop your hands forward in front of your chest to form a sphere of tension.



  5. Utilizing the weight of the hands (sphere of tension), counter-balance the weight of your hips by reaching forwards and upwards towards the corner of the ceiling as your hips pull back even more. You are trying to elongate the distance from finger tips to tail bone. Your center of mass should be on your heels.

  6. Hold the pose for 10 seconds, breathing big and deep. Remind yourself to pull in the belly button away from the waist bands to avoid hyper-extension of the spine.

  7. Repeat 5-10 sets per day, and feel free to rock the Founder anywhere!


The Wide Founder Variation

  • Stand wider than your hip width, or as wide as your body tolerates.  Keeps the knees soft and unlocked. The toes are gripping down hard and pulled in towards the opposite heel. Both heels are squeezing inwards as well.

     
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