Spine

Common opening exercises for the front of the body and all other backward bending postures by Kru Knot:

1. Thighs & Pelvis (on the knees)
2. Lower Body (in fixed firm)
3. Middle Body (in fixed firm)
4. Shoulders 1 (arms on the floor)
5. Shoulders 2 (arms on the block)
6. Shoulders 3 (elbows on the floor)
7. Shoulders 4 (elbows on the block)
8. Thoracic Back & Shoulders Mobility (on the belly, holding the block)
9. Arms against the Wall
10. Wrists Stretch (on all four)
11. Shoulder Rotation 1 (hands against the wall)
12. Shoulder Rotation 2 (DFD)
13. Bridge

Mobility Theme 1 – Wheels

Half moon back bend

Opening exercises specific to the posture by Kru Knot:

1. Introduction 
2. Hips & Spine – lateral plan (extension and compression)
3. Hips & Spine – frontal plan (extension and compression)
4. Hips & Spine – transverse plan (combination movement)

Drills by Kim Tang specific to the posture:

• Drill 1 – both sides (5 times) 
• Drill 2 – back (5 breaths – increasing the depth each time)
• Drill 3 – forward traction (starting with blocks  – 5 x push down, removing the blocks – going deeper)

Wheel

Opening exercises specific to the posture by Kru Knot:

1. Progression
2. Assistance 1 (strap)
3. Assistance 2 (heels off the floor)
4. Wall & Blocks
5. Away from the wall

Drills by Kim Tang specific to the posture:

• Drill 1 – push up from the floor / push through hands & heels (push up, heels up – deepen, walk feet in, heels down / 3 times push through hands & heels / come down – starting without blocks, adding blocks, going deeper, repeat each time)
• Drill 2 – drop back from standing / lower body function (lengthen, bend knees, touch / 3 times lock, bend, lock / come up – starting with blocks, removing blocks – going deeper, then fingertips, then palms flat)

Full Wheel

Opening exercises specific to the posture by Kru Knot:

1. Wall & Blocks (feet move in)
2. Assistance Grab the Ankle (hands move in)

Drills by Kim Tang specific to the posture:

• Drill 1 – from the floor, touch the hand close to your foot (push up, heels up, walk hands in – deepen/ heels stays up, hips forward, pick up your hand and touch towards the same side foot, look back for your heel – 3 times each)
• Drill 2 – from standing, grab the ankle (lengthen, bend knees, touch, deepen, hips forward, grab the ankle – 3 times – starting with blocks, removing blocks – going deeper, then fingertips, then without touching the floor)

One Leg Wheel

Opening exercises specific to the posture by Kru Knot:

1. Hips Flexion & Extension 1 (split warm up)
2. Hips Flexion & Extension 2 (half fixed firm)
3. From the Floor
4. Drop Back

Drills by Kim Tang specific to the posture:

• Drill 1 – from standing / stag the knee (drop back traction, bend, touch / heels up – deepen, walk hands in / stag the knee / lock, stretch, point, look back for your heel – repeat other side / push up – 5 times)

Bound One Leg Wheel

Opening exercises specific to the posture by Kru Knot:

1. No Grab / Strap
2. Grab / Heel off the Floor

Drills by Kim Tang specific to the posture:

• Drill 1 – from the floor / straight arm stretch forward (push up / heels up – deepen, walk hands in / hips move forward, straight arm stretch forward – 2 times each, then forearms, elbows, where the hand was on the floor – 5 times)
• Drill 2 – from standing / elbows on the floor / practice moving foot backand forth (drop back traction, bend, touch / heels up – deepen, walk hands in /  hips move forward, straight arm stretch forward, forearms, elbows on the floor / practice moving backward & forward and moving foot back and forth / grab the ankle / stag the knee, lock, stretch, point, look back for your heel / push up) 

Mobility Theme 2 – Seated Backbends 

Pigeon

Opening exercises specific to the posture by Kru Knot:

1. Hips & Side of the Body (both knees bent)
2. Active Hips (one leg bent, other extended, no arms, chest down, chest up)
3. Hamstrings (knee bending, push the hands, chest up)
4. QL, Hamstring, Hip Flexor (chest down, side bend, pull the foot, kick the foot)
5. Preparation (block, turn, hook the elbow, turn, grab)
6. Shoulders with Strap 3 parts (chest extension, spine rotation, shoulders external rotation)
7. Progression 1 (wall & blocks)
8. Progression 2 (strap & eventually block)
9. Progression 3 (full version)

Drills by Kim Tang specific to the posture:

• Drill 1 – shoulder extension / shoulder rotation (10 times – hip down and forward, hips on the floor or on the block, kick into the  big toe or pigeon grip, extend, relax the shoulder / pull, turn, look at it,  elbow in, forward and up, heel to the shoulder, shoulders above the hips / rewind) 

Full Camel

Opening exercises specific to the posture by Kru Knot:

1. Assistance – Core Strengthening (glutes, tights)
2. Shoulders (hands on the block)
3. Progression 1 (wall & blocks)
4. Progression 2 (wall, floor, heels)
5. Progression 3 (pigeon shoulder rotation)

Drills by Kim Tang specific to the posture:

• Drill 1 – shoulder extension / shoulder rotation (hip down and forward, hips on the floor or on the block, kick into the  big toe or pigeon grip, extend, relax the shoulder / pull, turn, look – 10 times) 
• Drill 2 – flip grip – kicking back only, make the space / kicking forward, making the turn (starting wider with the knees, turning both shoulders at a time, keep feet in hands, come back)

• Drill 3 – getting higher in the spine / pushing hands against the floor (hands on the lower back, grab, turn palms and place on the floor, elbows, neck relaxed, push through shoulders and heels of palms, straight arms locked, shoulders block, chest up – 5 times each)
• Drill 4 – drop back / drag fingers in (hips forward, inhale – chest up, exhale – drop down, inhale – drag fingers in, come up, stretch up – 5 – 10 times)
• Drill 5 – extra skill

Mobility Theme 3 – Floor Backbends 

Locust Scorpion

Opening exercises specific to the posture by Kru Knot:

1. Neck Flexibility (chest on the floor)
2. Locust (palms & fist grip assistance) 
3. Thighs & Hips Flexor Warm Up
4. Assistance 1 (chest off the floor, shoulders rotation)
5. Assistance 2 (hips off the floor)
6. Assistance 3 (full expression)
7. Walk up the wall (chin & chest on the floor, knees on the wall)
8. Away from the wall (min. assistance)

Drills by Kim Tang specific to the posture:

• Drill 1 – melting heart / upper back (fold the mat, chest down, chin up,  grab the mat, push mat away, push into straight legs against the wall, walk up the wall, push through the toes)
• Drill 2 – kneeling wall walk – push the head into the feet / hamstrings strengthening – push the feet into the head (chest up, stay up, hands on the wall, relax the lower back, body down, hand, hand, relax the neck, take as many steps as you need, widen the hands, push into the lock, touch right, touch left, touch both – hold 5 s, 5 times each)

Bow

Opening exercises specific to the posture by Kru Knot:

1. Regular Execution (no shoulder rotation)

Drills by Kim Tang specific to the posture:

• Drill 1 – kicking back only (5 times 30 s, let the kicking back pull your chest up, knees on the floor, shines back, no kicking up, no pulling)
• Drill 2 – kicking forward only (5 times 30 s, let the kicking forward pull your thighs and pelvis off the floor, keep the chin down on the floor)

Full Bow

Opening exercises specific to the posture by Kru Knot:

1. One Arm at a Time (full bow grip)

Drills by Kim Tang specific to the posture:

• Drill 1 – flip grip – kicking back only, make the space / kicking forward, making the turn (starting wider with the knees, turning both shoulders at a time, keep feet in hands, come back)
• Drill 2 – flip grip – kick into a lock (grab, kick back, turn, relax the upper back and shoulders, kick into the lock, kick from the quads and glutes, hang from the kick, unwind – 5 times 30 s)
• Drill 3 – lock out

Full Cobra

Opening exercises specific to the posture by Kru Knot:

1. Sit on the Feet Assistance 
2. Chest Against the Wall (blocks on the wall, push chest away from the wall)
3. Regular Execution

Drills by Kim Tang specific to the posture:

• Drill 1 – set up leverage (come up to the belly button using the back strength, then push hands down and back & chest up and forward – 10 times) 
• Drill 2 – push into straight arms (come up to the belly button using the back strength, open the feet, push into straight arms, ribs forward, hips down, head back, bend knees, use hamstrings, touch head to the feet, touch feet to the head – 5 times 30 s)

Reverse Stretch

Opening exercises specific to the posture by Kru Knot:

1. Assistance 1 (traction of the spine and shoulders stretch)
2. Assistance 2 (blocks under the hips, support the shoulders)

Drills by Kim Tang specific to the posture:

• Drill 1 – building up strength assistance (holding the heels, 5 times 30 – 1 min holds, going down 10 s)
• Drill 2 – flip grip – kicking back only, make the space / kicking forward, making the turn (starting wider with the knees, turning both shoulders at a time, keep feet in hands, come back)
• Drill 3 – flip grip – kick into a lock (grab, kick back, turn, relax the upper back and shoulders, kick into the lock, kick from the quads and glutes, hang from the kick, unwind – 5 times 30 s)

Mobility Theme 4 – Seated Tractions 

Stretching

Opening exercises specific to the posture by Kru Knot:

1. Hamstrings (on the floor, leg up to the ceiling)
2. Separate Legs Stretching into Hands to Feet (push, chest up, move feet in)
3. Hands to Feet Assistance 
4. With Block & Without

Drills by Kim Tang specific to the posture:

• Drill 1 – standing forward traction (starting with blocks  – 5 x push down, removing the blocks – going deeper)
• Drill 2 – seated traction (pulling on the block – spine straight)

Upward Stretching

Opening exercises specific to the posture by Kru Knot:

1. Finding the Balance 

Drills by Kim Tang specific to the posture:

• Drill 1 – get legs locked / one at a time (5 times,lock, stretch, point, pull down on the heel, sit up tall)
• Drill 2 – get both legs locked(5 times,lock, pull thighs into the belly, knees into the chest, stretch, point, pull down on the heel, sit up tall, head in line with the spine, eyes on toes)
• Drill 3 – adding the strength / release the grip (  5 times – alternate one leg at a time and both legs together / kick into the lock, lock it, pull down on the heel, sit up tall, look at it, release it, stretch past it – 5 s)

Mobility Theme 5 – Forward Compressions

Rabbit

Opening exercises specific to the posture by Kru Knot:

1. From the Standing (against the wall)

Drills by Kim Tang specific to the posture:

• Drill 1 – grip assistance / push the heels down (hips up, belly in, shoulders up)

Standing head to knee

Opening exercises specific to the posture by Kru Knot:

1. Hamstrings (on the floor, leg up to the ceiling)

2. Forward Compression from Standing (against the wall)

3. Heel against the Wall

Drills by Kim Tang specific to the posture:

• Drill 1 – legs locked (10 times bend, extend, bend, release, last one hold 10 s)
• Drill 2 – creating the space / lower spine compression (separate legs stretching – chest up, sit up tall / round, pull the belly in)

Mobility Theme 6 – Splits

Splits

Opening exercises specific to the posture by Kru Knot:

1. Back Knee Locked (sliding into splits, chest up and down)

Drills by Kim Tang specific to the posture:

• Drill 1 – dip in the back hip flexor, stretch the front hamstring (front leg hip on the blocks, pull the hip back, stretch the hamstring  / back hip down and forward, stretch the hip flexor / hips, knees ankles and feet exactly on the lines, forearms on the floor, stretch the ribs forward, relax in the position of perfect alignment – 5-10 min) 
• Drill 2 – half split stretch (forearms on the floor, everything leveled, stretch forward, 3 min)
• Drill 3 – half split foot on the floor / lock the back leg (hands on the floor, everything leveled, hook the toes under, lock the back leg 10 times)

Splits Backbend

Opening exercises specific to the posture by Kru Knot:

1. From DD (hips square)

2. Psoas Stretch against the Wall into the Split

Drills by Kim Tang specific to the posture:

• Drill 1 – dip in the back hip flexor, stretch the front hamstring (front leg hip on the blocks, pull the hip back, stretch the hamstring  / back hip down and forward, stretch the hip flexor / hips, knees ankles and feet exactly on the lines, forearms on the floor, stretch the ribs forward, relax in the position of perfect alignment – 5-10 min) 
• Drill 2 – HM backbend  (5 breaths – increasing the depth each time)
• Drill 3 – traction and pelvis (warm up your splits, warm up your backbend /  hips in one line, feet, ankles, knees, hips in line, stretch up, back hip forward, front hip back,  go back, relax neck – 5 times) 
• Drill 4 – full expression / grab the ankle

Splits Forward Bend

Opening exercises specific to the posture by Kru Knot:

1. From DD (hips square)

2. Psoas Stretch against the wall into the split

3. Forward Compression from Standing (against the wall)

Drills by Kim Tang specific to the posture:

• Drill 1 – dip in the back hip flexor, stretch the front hamstring (front leg hip on the blocks, pull the hip back, stretch the hamstring  / back hip down and forward, stretch the hip flexor / hips, knees ankles and feet exactly on the lines, forearms on the floor, stretch the ribs forward, relax in the position of perfect alignment – 5-10 min) 
• Drill 2 – creating the space / lower spine compression (separate legs stretching – chest up, sit up tall / round, pull the belly in)
• Drill 3 – pull on the foot (hips in one line, feet, ankles, knees, hips in line, stretch up, back hip forward, front hip back, pull on the front foot, push from the shoulders, through the elbows, hairline on the knee, belly off the thigh)

Standing Splits

Opening exercises specific to the posture by Kru Knot:

1. Walking up the Wall

2. Standing Thigh Contracting (spine stretching, hips square)

Drills by Kim Tang specific to the posture:

• Drill 1 – dip in the back hip flexor, stretch the front hamstring (front leg hip on the blocks, pull the hip back, stretch the hamstring  / back hip down and forward, stretch the hip flexor / hips, knees ankles and feet exactly on the lines, forearms on the floor, stretch the ribs forward, relax in the position of perfect alignment – 5-10 min) 
• Drill 2 – forward traction (starting with blocks  – 5 x push down, removing the blocks – going deeper) 
• Drill 3 – back on the wall (pull and stretch)
• Drill 4 – regular execution

Mobility Theme 7 – One Leg Standing Back bends 

Split Arm

Opening exercises specific to the posture by Kru Knot:

1. Regular Execution (standing thigh contracted)

Drills by Kim Tang specific to the posture:

• Drill 1 – one leg superman (arms up, chin up, chest up, leg up ) 
• Drill 2 – dip in the back hip flexor, stretch the front hamstring (front leg hip on the blocks, pull the hip back, stretch the hamstring  / back hip down and forward, stretch the hip flexor / hips, knees ankles and feet exactly on the lines, forearms on the floor, stretch the ribs forward, relax in the position of perfect alignment – 5-10 min) 

• Drill 3 – HM backbend  (5 breaths – increasing the depth each time)
• Drill 4 – traction and pelvis (warm up your splits, warm up your backbend / hips in one line, feet, ankles, knees, hips in line, stretch up, back hip forward, front hip back,  go back, relax neck – 5 times) 
• Drill 5 – recommended execution

Standing Bow Pulling

Opening exercises specific to the posture by Kru Knot:

1. Arms against the Wall

2. One Hand against the Wall

3. Assistance

Drills by Kim Tang specific to the posture:

• Drill 1 – shoulders in one line  from the front / shoulder stretch &  middle line of the body push 
• Drill 2 – dip in the back hip flexor, stretch the front hamstring (front leg hip on the blocks, pull the hip back, stretch the hamstring  / back hip down and forward, stretch the hip flexor / hips, knees ankles and feet exactly on the lines, forearms on the floor, stretch the ribs forward, relax in the position of perfect alignment – 5-10 min) 

• Drill 3 – HM backbend  (5 breaths – increasing the depth each time) 
• Drill 4 – traction and pelvis (warm up your splits, warm up your backbend /  hips in one line, feet, ankles, knees, hips in line, stretch up, back hip forward, front hip back,  go back, relax neck – 5 times) 
• Drill 5 – staying up / kicking back ( using opposite forces, kicking back and up, chest up, chin up, stretch up) 
• Drill 6 – recommended execution 

Dancer

Opening exercises specific to the posture by Kru Knot:

1. Shoulders with Strap 3 parts (chest extension, spine rotation, shoulders external rotation)

Drills by Kim Tang specific to the posture:

• Drill 1 – shoulders in one line  from the front / shoulder stretch &  middle line of the body push

• Drill 2 – dip in the back hip flexor, stretch the front hamstring (front leg hip on the blocks, pull the hip back, stretch the hamstring  / back hip down and forward, stretch the hip flexor / hips, knees ankles and feet exactly on the lines, forearms on the floor, stretch the ribs forward, relax in the position of perfect alignment – 5-10 min) 
• Drill 3 – HM backbend  (5 breaths – increasing the depth each time) 
• Drill 4 – traction and pelvis (warm up your splits, warm up your backbend /  hips in one line, feet, ankles, knees, hips in line, stretch up, back hip forward, front hip back,  go back, relax neck – 5 times) 
• Drill 5 – staying up / kicking back (using opposite forces, kicking back and up, chest up, chin up, stretch up)
• Drill 6 – shoulder extension / shoulder rotation (10 times – hip down and forward, hips on the floor or on the block, kick into the  big toe or pigeon grip, extend, relax the shoulder / pull, turn, look at it,  elbow in, forward and up, heel to the shoulder, shoulders above the hips / rewind) 
• Drill 7 – flip grip – kicking back only, make the space / kicking forward, making the turn (starting wider with the knees, turning both shoulders at a time, keep feet in hands, come back)
• Drill 8 – flip grip – kick into a lock (grab, kick back, turn, relax the upper back and shoulders, kick into the lock, kick from the quads and glutes, hang from the kick, unwind – 5 times 30 s)
• Drill 9 – recommended execution

Full Standing Bow Pulling

Opening exercises specific to the posture by Kru Knot:

1. Arms & Chest against the Wall, Touch the Head

Drills by Kim Tang specific to the posture:

• Drill 1 – shoulders in one line  from the front / shoulder stretch &  middle line of the body push
• Drill 2 – dip in the back hip flexor, stretch the front hamstring (front leg hip on the blocks, pull the hip back, stretch the hamstring  / back hip down and forward, stretch the hip flexor / hips, knees ankles and feet exactly on the lines, forearms on the floor, stretch the ribs forward, relax in the position of perfect alignment – 5-10 min) 

• Drill 3 – HM backbend (5 breaths – increasing the depth each time)
• Drill 4 – traction and pelvis (warm up your splits, warm up your backbend /  hips in one line, feet, ankles, knees, hips in line, stretch up, back hip forward, front hip back,  go back, relax neck – 5 times) 
• Drill 5 – staying up / kicking back (using opposite forces, kicking back and up, chest up, chin up, stretch up)
• Drill 6 – shoulder extension / shoulder rotation (10 times – hip down and forward, hips on the floor or on the block, kick into the  big toe or pigeon grip, extend, relax the shoulder / pull, turn, look at it,  elbow in, forward and up, heel to the shoulder, shoulders above the hips / rewind) 
• Drill 7 – flip grip – kicking back only, make the space / kicking forward, making the turn ( starting wider with the knees, turning both shoulders at a time, keep feet in hands, come back)
• Drill 8 – flip grip – kick into a lock (grab, kick back, turn, relax the upper back and shoulders, kick into the lock, kick from the quads and glutes, hang from the kick, unwind – 5 times 30 s)
• Drill 9 – lock out
• Drill 10  – full expression

Mobility Theme 8 – Twists

Common opening exercises for all Twisting postures by Kru Knot:

1. Shoulder Movement Introduction (shoulder extension, inward rotation, reverse namaskar)

2. Shoulder Stretch on the Floor (leg up and back behind)

3. Hips

4. Spine, Hips Allowance (legs apart & legs together)

Spine Twist

Opening exercises specific to the posture by Kru Knot:

1. Regular Execution

Drills by Kim Tang specific to the posture:

• Drill 1 – IT band stretch / hip down, sit up tall (foot flat, front of the ankle aligned with top of knee, elbow on the outside, hip up / hip down, sit up tall – 5 times)
• Drill 2 – heel knee set up / work it across (foot flat, front of the ankle aligned with top of knee, elbow on the outside, hip down / spine straight, sit up tall, work it across – 5 times)

Full Spine Twist

Opening exercises specific to the posture by Kru Knot:

1. Heel on the inside/outside

Drills by Kim Tang specific to the posture:

• Drill 1 – life pose prep / knee down, opposite hip down, sit up tall – 5 times
• Drill 2 – IT band stretch / foot in half lotus,  hip down, sit up tall (foot in half lotus, the other foot flat, front of the ankle aligned with top of knee, elbow on the outside, hip up / hip down, sit up tall – 5 times)

Marichyasana C

Opening exercises specific to the posture by Kru Knot:

1. Against the wall (arm extension, internal rotation, spine forward compression)

Drills by Kim Tang specific to the posture:

• Drill 1 – QL contraction / arm up and over, hip down, knee in, torso out (heel to the hip, other leg extended, foot flexed, weight forward, arm behind, fingertips facing out)
• Drill 2 – getting the bind / hip down & up (heel to the hip, other leg extended, foot flexed, hand close behind the body, push up, weight forward, elbow beyond the knee, hook the arm around, hip down & up 5 times and bind)

Marichyasana C

Opening exercises specific to the posture by Kru Knot:

1. Regular Execution (shoulder bind)

Drills by Kim Tang specific to the posture:

• Drill 1 – QL contraction / arm up and over, hip down, knee in, torso out (heel to the hip, other leg extended, foot flexed, weight forward, arm behind, fingertips facing out)
• Drill 2 – life pose prep / knee down, opposite hip down, sit up tall – 5 times
• Drill 3 – getting the bind / hip down & up (heel to the hip, other leg extended, foot flexed, hand close behind the body, push up, weight forward, elbow beyond the knee, hook the arm around, hip down & up 5 times and bind)
• Drill 4 – regular execution

Wide Angle Twist

Opening exercises specific to the posture by Kru Knot:

1. Beginner Variation & Progression (with strap against the wall)

2. Against the Wall Upside Down

Drills by Kim Tang specific to the posture:

• Drill 1 – elbow, shine leverage with strap (grab the foot from the outside hand palm facing up, elbow against shine leverage, the other hand grab the strap, shoulder relaxed– rotation, then no more strap)

Pasasana

Opening exercises specific to the posture by Kru Knot:

1. Beginner Variation & Progression (with block)

Drills by Kim Tang specific to the posture:

• Drill 1 – regular execution