{"id":13,"date":"2024-12-26T12:38:41","date_gmt":"2024-12-26T12:38:41","guid":{"rendered":"https:\/\/yogasport.site\/?page_id=13"},"modified":"2026-02-05T10:23:51","modified_gmt":"2026-02-05T10:23:51","slug":"skill-group-spine","status":"publish","type":"page","link":"https:\/\/yogasport.site\/?page_id=13","title":{"rendered":"Spine"},"content":{"rendered":"\n

Common opening exercises for the front of the body and all other backward bending postures by Kru Knot:<\/strong><\/p>\n\n\n\n

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

    <\/p>\n\n\n\n

    Mobility Theme 1 – Wheels<\/strong><\/h2>\n\n\n\n

    Half moon back bend<\/h3>\n\n\n\n

    Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n

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    1. Introduction <\/strong><\/a><\/li>\n\n\n\n
    2. Hips & Spine – lateral plan<\/strong><\/a> (extension and compression)<\/li>\n\n\n\n
    3. Hips & Spine – frontal plan<\/strong><\/a> (extension and compression)<\/li>\n\n\n\n
    4. Hips & Spine – transverse plan<\/strong><\/a> (combination movement)<\/li>\n<\/ol>\n\n\n\n

      Drills by Kim Tang specific to the posture:<\/strong><\/p>\n\n\n\n