{"id":17,"date":"2024-12-26T12:41:44","date_gmt":"2024-12-26T12:41:44","guid":{"rendered":"https:\/\/yogasport.site\/?page_id=17"},"modified":"2026-03-07T07:33:54","modified_gmt":"2026-03-07T07:33:54","slug":"skill-group-lifts","status":"publish","type":"page","link":"https:\/\/yogasport.site\/?page_id=17","title":{"rendered":"Lifts"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Arms Balancing Principles by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Arms-versus-Body-position-explanation.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Arms Versus Body Position Explanation<\/strong><\/a> (90 deg straight\/ 90 deg bending \/alongside)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Shoulders warm-up<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-arms-up-back-and-forth.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; arms up \/ back and forth<\/strong><\/a> (stand feet hips width apart, arms up straight over the head, move arms back, chest forward and arms forward and chest back, repeat quickly 60 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-90-deg-isolation.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; 90 deg isolation<\/strong><\/a> (stand feet hips width apart, arms to the sides, elbows 90 deg, quickly move arms up and down, first together, then each arm opposite direction, 20 times each set)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-up-down-balance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211;&nbsp; up &amp; down \/ balance<\/strong><\/a> (stand on one leg, other foot on the knee, arms out to the sides, palms facing down, move the arms quickly up and down, then with eyes closed, and head shaking)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-4-back-forth-balance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; back &amp; forth \/ balance<\/strong><\/a> (stand on one leg, other foot on the knee, arms out to the sides, palms facing out, move the arms quickly front and back, then with eyes closed, and head shaking)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Wrists warm-up<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Wrist-Warm-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; circles<\/strong><\/a> (squat down, hips in between the heels, feet flat, index and thumb tight grip around the wrist, circles in and out, 10 times each, alternate the sides)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/push-forward-against-the-hand.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; push forward against the hand<\/strong><\/a><strong> <\/strong>(squat down, hips in between the heels, feet flat, extend the arms in front of you, one at a time, and push the hand palm facing forward against the opposite hand, alternate the sides, same with the top of the hand, hold 10 s in each position)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-side-shifts.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; side shifts<\/strong><\/a><strong> <\/strong>(on all four, fingers facing out, shift the body weight from one side to another, increase the range of motion each time, repeat with fingers facing back diagonal, 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-4-back-and-forth.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; back and forth<\/strong><\/a><strong> <\/strong>(on all four, tuck the toes under, fingers facing back, hips to the heels, thumbs and palms off the floor, come back forward, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-5-pull-push-move.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; pull \/ push \/ move<\/strong><\/a><strong> <\/strong>(back of the hand on the floor, opposite hand palm push down against the bottom hand palm, bottom arm pull up, space the wrist, move the arm in and out, 20 s)&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Shoulders mobility<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Common opening exercises by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/ProtractionRetractionElevationDepression.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Protraction\/Retraction\/Elevation\/Depression<\/strong><\/a>\/<a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/ProtractionRetractionElevationDepression.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Combination Movement<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Upward-and-Downward-Rotation-Shoulder-Blades.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Upward and Downward<\/strong> <strong>Rotation &#8211; Shoulder Blades movement<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Deeper-Protraction-Stretch-Sfinx-Chicken.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Deeper Protraction Stretch &#8211; Sfinx &amp; Chicken Wings<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Deeper-Retraction-Stretch-Bow.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Deeper Retraction Stretch &#8211; Bow<\/strong><\/a> (grab the ankles from the inside and heels and knees together)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Shoulder stability<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Common opening exercises:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/On-All-Four-Lift-the-Knees-Hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>On All Four, Lift the Knees, Hold<\/strong><\/a> (Fill the Palm &#8211; No Protraction or Retraction)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610e96b3ec8d1a5d38562becUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>On One Hand &amp; Both Feet \/ On Opposite Hand and Foot, Lift the Knees<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Crawling-Opposite-Arms-and-Legs.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Crawling-Opposite Arms and Legs<\/strong><\/a> (forth and back)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Plank.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Plank<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Plank-Lifting-Arms-and-Legs-one-at-a-time.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Plank &#8211; Lifting Arms and Legs (one at a time)<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Forearm-Plank-Progression.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Forearm Plank Progression<\/strong><\/a> (knees on the floor &#8211; lifting opposite arms and legs, knees off the floor &#8211; lifting opposite arms and legs)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Knees-Down-the-Floor-Push-Ups-Chaturanga-Knees.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Knees Down the Floor Push Ups \/ Chaturanga Knees Down and Up<\/strong><\/a> (keep shoulders always above the elbows, spine straight, shoulder blades neutral position<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Elbows-In-Chaturanga-With-Strap.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Elbows In Chadhuranga (With Strap)<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Arms-Alongside-Of-the-Body-Push-Down.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Arms Alongside Of the Body&nbsp; Push Down<\/strong><\/a> (shoulder blades neutral position, hands on blocks)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Core movement<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Common opening exercises by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Ribs-to-Hips-Hips-to-Ribs-Combination.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ribs to Hips \/ Hips to Ribs \/ Combination<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Dynamic-Assistance-Legs-Back-Up-Side-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dynamic Assistance &#8211;&nbsp; Legs Back \/ Up \/ Side Up<\/strong><\/a> (grab the ankles)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Hamstrings-On-the-Back-Warm-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hamstrings On the Back Warm Up<\/strong><\/a> (hips up, feet flexed, walk heels down &amp; up &amp; hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Hamstrings-Chair-Pose-Warm-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hamstrings Chair Pose Warm Up<\/strong><\/a> (standing forehead to knee, hands press down against the floor, alternate heel to the hip<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Arms-and-Core-Shoulders-Legs.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Arms and Core &#8211; Shoulders &amp; Legs &#8211; Let the Legs Drop Assistance<\/strong><\/a> (plank)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Push-and-Lift.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Push and Lift<\/strong><\/a><strong> <\/strong>(hip to the rib, rib to the hip, move forward, push, round, lift knees and feet off the floor<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-push-against-the-floor-toes-on-the-floor-Lolasana.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211;&nbsp; push against the floor \/&nbsp; toes on the floor \/ Lolasana<\/strong><\/a> (sit down on the heels, knees and feet together, hands on the outside of the knees, palms in one line with the knees, fingers beyond, exhale, belly in, lean forward, arms straight,&nbsp; push hands down against the floor, round the spine, lift the knees up to the chest, toes on the floor, come down &#8211; 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-hold-endurance-toes-on-the-floor-Lolasana.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211;&nbsp; hold &#8211; endurance \/ toes on the floor \/ Lolasana<\/strong><\/a> (sit down on the heels, knees and feet together, hands on the outside of the knees, palms in one line with the knees, fingers beyond, exhale, belly in, lean forward, arms straight,&nbsp; push hands down against the floor, round the spine, lift the knees up to the chest, toes on the floor, hold &#8211; build up the strength up to 30 s, ex: start with 6 repetition of 5 s hold, 3&#215;10 s, 2&#215;15. . .)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-toes-off-the-floor-Lolasana.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; toes off the floor \/ Lolasana<\/strong><\/a> (sit down on the heels, knees and feet together, hands on the outside of the thighs, in the middle, exhale, belly in, lean forward, arms straight,&nbsp; push hands down against the floor, round the spine, lift the knees up to the chest and toes up to the hips, come down &#8211; 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-4-hold-endurance-toes-off-the-floor-Lolasana.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211;&nbsp; hold &#8211; endurance \/ toes off the floor \/ Lolasana<\/strong><\/a> (sit down on the heels, knees and feet together, hands on the outside of the thighs, in the middle, exhale, belly in, lean forward, arms straight,&nbsp; push hands down against the floor, round the spine, lift the knees up to the chest and toes up to the hips, hold up to 30 s, ex: start with 6 repetition of 5 s hold)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Fingers<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-wall-push-up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; wall push up<\/strong><\/a> (stand facing the wall arm length, hands shoulders width apart on the fingertips, fingers facing forward, bend the elbows 90 deg, push down, push against the wall, 10 times, 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-extend-the-leg-hands-on-fingertips.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; extend the leg \/ hands on fingertips<\/strong><\/a> (on all four, on the fingertips facing forward, extend one leg at a time, alternate, hold 20 s, repeat 3 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-plank-on-the-fingertips.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; plank on the fingertips<\/strong><\/a> (on all four, hands the shoulder width, on the fingertips, step back both feet, toes tuck under, armes straight, push from the shoulders through the hands, lock the legs, belly in, spine straight, look forward, hold up to one min, ex: 3x 20s, 2x 30s, 1min)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-4-fingertips-push-up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; fingertips push up<\/strong><\/a> (on all four, hands shoulder width on the fingertips facing forward, step back both feet, toes tuck under, armes straight, push from the shoulders through the hands, lock the legs, belly in, spine straight, look forward, come forward, push down, elbows 90 deg, close to the body, push up and back, repeat 10 times, 3 sets)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Common opening exercises for all lifting <strong>lotus<\/strong> postures &#8211; in the lotus opening exercises always alternate both sides:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610e990dbf241d52f7554475Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Squatting \/&nbsp; Gentle pose Sit Ups \/ Active Hips<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610e990dbf241d52f7554473Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hips Warm Up Review<\/strong><\/a> (duck walks, knees 90 deg right &amp; left, lounges)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610e990dbf241d52f7554471Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beginners Lotus Entry &amp; Stretch<\/strong><\/a> (one leg lotus, lean on the side, grab the foot, bring it in)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610e990dbf241d52f755446fUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Full Lotus No Arms Entry<\/strong><\/a> (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Compensation exercises &#8211; wrists by Kru Knot<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610e938d2c218f335549a588Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Wrists Mobility &#8211; Flexion &amp; Extension<\/strong> <strong>&#8211; Frontal and Lateral<\/strong><\/a> (hands palms in all directions &#8211; back, forth,\u00a0 right, left, circles, fists)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>Compensation exercises<\/strong> &#8211; shoulders by Erik Persson:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-both-hands-on-the-wall-push-space-relax.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; both hands on the wall \/ push, space, relax<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-one-arm-against-the-wall-90-deg-straight.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; one arm against the wall &#8211; 90 deg \/ straight<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-hands-behind-the-body-on-the-back.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; hands behind the body on the back<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mobility Theme 1 &#8211;&nbsp; Straight Arms Balancing Forward Compressions<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Crow<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/On-the-Back-Sitting.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>On the Back &amp; Sitting<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Beginner-Version-Elbows-Bending.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beginner Version &#8211; Elbows Bending<\/strong><\/a> (hips in between heels, shoulders in between knees, arms from the outside grab the ankles and pull, round the spine, chin up, hands on the floor, elbows bending slightly, knees push in against the armpits from the outside, shoulders push down and back against the knees, stay compact, lean forward, press hands down from the shoulders, squeeze the feet in and lift them up, straighten the elbows)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Beginner-Version-Feet-On-the-Block.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beginner Version &#8211; Feet On the Block<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Arms-Extension-Shoulders-Against-the-Knees.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Arms Extension &#8211; Shoulders Against the Knees Assistance\/No Assistance<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-one-at-a-time-knees-to-the-armpits-preparation.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; one at a time \/ knees to the armpits \/ preparation<\/strong><\/a> (on all 4, DFD, lean forward, round spine, shoulders over the wrists, knee to the armpit, one at a time &#8211; 10 times each leg)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-hold-knees-to-the-armpits-preparation.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; hold \/ knees to the armpits \/ preparation<\/strong><\/a><strong> <\/strong>&nbsp;(on all 4, DFD, lean forward, round spine, shoulders over the wrists, knee to the armpit, hold it 5 s)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-toes-on-the-floor-knees-on-the-outside.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211;&nbsp; toes on the floor \/ knees on the outside<\/strong><\/a> (hips in between the heels, toes out, knees pointing above the toes, arms on the inside of the knees, knees above the triceps, hands out to the side larger than the shoulder width, elbows bent, spine round, belly in,&nbsp; lean forward, hips up, go up to the toes, come back &#8211; 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-4-toes-off-the-floor-knees-on-the-outside.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211;&nbsp; toes off the floor \/ knees on the outside<\/strong><\/a> (hips in between the heels, toes out, knees pointing above the toes, arms on the inside of the knees, knees above the triceps, hands out to the side larger than the shoulder width, elbows bent, spine round, belly in,&nbsp; lean forward, hips up, toes off the floor, come back &#8211; 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-5-stay-up-push-up-push-down-knees-on-the-outside.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211;&nbsp; stay up, push up, push down \/ knees on the outside<\/strong><\/a> (hips in between the heels, toes out, knees pointing above the toes, arms on the inside of the knees, knees above the triceps, hands out to the side larger than the shoulder width, elbows bent, spine round, belly in,&nbsp; lean forward, hips up, toes off the floor, stay up 10- 30 s, push up, arms straight, push down &#8211; 10 times)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-6-toes-on-the-floor-knees-behind-the-arms.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211;&nbsp; toes on the floor \/ knees behind the arms<\/strong><\/a> (hips in between the heels, toes out, knees pointing above the toes, knees behind the arms, in the armpits, hands shoulder width, elbows bent, spine round, belly in,&nbsp; lean forward, hips up, go up to the toes, come back &#8211; 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-7-toes-off-the-floor-knees-behind-the-arms.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 7 &#8211;&nbsp; toes off the floor \/ knees behind the arms<\/strong><\/a> (hips in between the heels, toes out, knees pointing above the toes, knees behind the arms, in the armpits, hands shoulder width, elbows bent, spine round, belly in,&nbsp; lean forward, hips up, go up to the toes, one foot at a time off the floor &#8211; 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-8-30-s-hold-knees-behind-the-arms.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 8 &#8211;&nbsp; 30 s hold \/ knees behind the arms<\/strong><\/a> (hips in between the heels, toes out, knees pointing above the toes, knees behind the arms, in the armpits, hands shoulder width, elbows bent, spine round, belly in,&nbsp; lean forward, hips up, go up to the toes, one foot at a time off the floor, hold 30 s)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-9-push-up-hold-knees-behind-the-arms.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 9 &#8211;&nbsp; push up, hold \/ knees behind the arms<\/strong><\/a> (hips in between the heels, toes out, knees pointing above the toes, knees behind the arms, in the armpits, hands shoulder width, elbows bent, spine round, belly in,&nbsp; lean forward, hips up, go up to the toes, one foot at a time off the floor, both feet at a time, push up, hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-10-regular-execution-building-up-the-hold-up-to-30.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 10 &#8211; regular execution \/ building up the hold up to 30<\/strong><\/a><strong> <\/strong>&nbsp;(ex: start with 6 repetition of 5 s hold)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Crane<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/On-the-Back-Sitting-2.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>On the Back &amp; Sitting<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Stretch-and-Resist-110-deg-stretch-forward-flex-lock.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Stretch and Resist<\/strong><\/a> (110 deg, stretch forward, flex, lock the knee, pull the leg back into the hip socket, hugg the leg into the body)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Standing-Adduction-one-leg-at-a-time.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Standing Adduction<\/strong><\/a> (one leg at a time)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Legs-Hugg-In-With-Strap-and-Block.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Legs Hug In &#8211; With Strap and Blocks<\/strong><\/a> (palms flat, fingers facing forward)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-shift-back-to-lift-heels-up-1.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; shift back to lift heels up<\/strong><\/a> (squat down, shoulders in between the knees, arms as far back as possible, thumbs forward, fingers back, ideally palms off the floor, but fingers can go flat, belly in, hold it in, sit the hips on the elbows bent, shift elbows back, hips back, chest down, push toes against the floor and forward, lift the heels in the air, shift forward again &#8211; repeat 10 times)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-squeeze-knees-against-shoulders-hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; squeeze knees against shoulders \/ hold<\/strong><\/a> (squat down, shoulders in between the knees, arms as far back as possible, thumbs forward, fingers back, ideally palms off the floor, sit the hips on the elbows bent, shift elbows back, hips back, chest down, push toes against the floor and forward, lift the heels in the air, squeeze the knees against the shoulders for 10 s, shift forward again &#8211; repeat 5 times)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-alternate-lift-the-foot-lock-the-knee.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; alternate, lift the foot \/ lock the knee<\/strong><\/a> (squat down, shoulders in between the knees, arms as far back as possible, thumbs forward, fingers back, ideally palms off the floor, fingers can go flat, belly in, hold it in, sit the hips on the elbows bent, shift elbows and hips back to alternate and lift one foot up and forward at a time off the floor, chest down, push the opposite toes against the floor and forward, lift the heels in the air, squeeze the knees against the shoulders, alternate the legs &#8211; repeat 5 times each)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-4-lift-one-foot-at-a-time-lock-both-knees-hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; lift one foot&nbsp; at a time \/ lock both knees \/ hold<\/strong><\/a> (squat down, shoulders in between the knees, arms as far back as possible, thumbs forward, fingers back, ideally palms off the floor, fingers can go flat, belly in, hold it in, sit the hips on the elbows bent, shift elbows and hips back to lift one foot up and forward at a time off the floor, squeeze the knees against the shoulders, chest down, stretch both legs forward, lock both knees, hold up to 30 s, ex: start with 6 repetition of 5 s hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-5-C-grip-push-the-shoulders-behind-the-knees.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; C-grip \/ push the shoulders behind the knees<\/strong><\/a> (squat down, shoulders in between the knees, use C-grip to push the shoulders behind the knees, arms as far back as possible, thumbs forward, fingers back, on the fingertips, palms off the floor, belly in, hold it in, sit the hips on the elbows bent, shift elbows and hips back to lift both feet up and forward, squeeze the knees against the shoulders, chest down, stretch both legs forward, lock both knees, lock both arms, look forward, hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-6-push-ups.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211; push ups<\/strong><\/a><strong> <\/strong>(squat down, shoulders in between the knees, use C-grip to push the shoulders behind the knees, arms as far back as possible, thumbs forward, fingers back, fingers can go flat, belly in, hold it in, sit the hips on the elbows bent, shift elbows and hips back to lift both feet up and forward, squeeze the knees against the shoulders, chest down, face down,&nbsp; stretch both legs forward, lock both knees, push up &#8211; lock both arms, push down &#8211; repeat 10 times)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Fingerstand<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Cross-the-Ankles-Push-Extend-Assistance-Forward.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Cross the Ankles, Push, Extend Assistance \/ Forward Fold<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Palms-Flat-On-the-Bocks-Fingertips-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Palms Flat On the Bocks &amp; Fingertips Assistance<\/strong><\/a> (push from the shoulders, hips up, hips back, round the spine, look forward)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Hip-Flexion.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hip Flexion<\/strong><\/a><strong> <\/strong>(half split, flex, lock, draw heel in, leg up 10 times, point)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-hips-back-up-forward-down-hips-off-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; hips back &amp; up \/ forward &amp; down \/ hips off the floor<\/strong><\/a> (legs together, lock the knees, point the toes, contract the thighs, on the fingertips, thumbs in, fingers out, hands in front of the widest part of the hips, round the spine, belly in, head close to the knees, push from the shoulders, hips back and up, slide the heels, hold,&nbsp; hips forward and down &#8211; repeat 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610ea4f6f554e9260a496e95Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; hold \/ hips off the floor<\/strong><\/a> (legs together, lock the knees, point the toes, contract the thighs, on the fingertips, thumbs in, fingers out, hands in front of the widest part of the hips, round the spine, belly in, head close to the knees, push from the shoulders, hips back and up, slide the heels, hold up to 30 s, ex:&nbsp; start with 6 repetitions of 5 s hold)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-alternate-lift-the-feet-hold-hips-off-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; alternate, lift the feet \/ hold<\/strong> <strong>\/ hips off the floor<\/strong><\/a> (legs together, lock the knees, point the toes, contract the thighs, on the fingertips, thumbs in, fingers out, hands in front of the widest part of the hips, round the spine, belly in, head close to the knees, push from the shoulders, hips back and up, slide the heels, hold, alternate lifting one foot at a time off the floor, keep the head down, close to the knees &#8211; repeat 5 times each side)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-4-alternate-lift-the-legs-hips-on-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; alternate, lift the legs \/ hips on the floor<\/strong><\/a> (legs together, lock the knees, point the toes, contract the thighs, place hands on the fingertips somewhere between the hips and feet, according to the degree of difficulty, round the spine, belly in, head close to the knees, push the fingertips down, lift one leg up at a time, keep the hips on the floor and head down, close to the knees &#8211; repeat 10 times each side)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-5-alternate-lift-the-legs-hold-hips-on-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; alternate, lift the legs \/ hold \/ hips on the floor<\/strong><\/a> (legs together, lock the knees, point the toes, contract the thighs, place hands on the fingertips somewhere between the hips and feet, according to the degree of difficulty, round the spine, belly in, head close to the knees, push the fingertips down, lift one leg up at a time, keep the hips on the floor and head down, close to the knees, hold up to 30 s each leg, ex: start with 6 repetitions of 5 s hold, each side)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-6-lift-both-legs-hold-hips-on-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211; lift both legs \/ hold \/ hips on the floor<\/strong><\/a><strong> <\/strong>(legs together, lock the knees, point the toes, contract the thighs, place hands on the fingertips somewhere between the hips and feet, according to the degree of difficulty, round the spine, belly in, head close to the knees, push the fingertips down, lift both legs up, keep the hips on the floor and head down, close to the knees, hold up to 30 s, ex: start with 6 repetitions of 5 s hold, each side)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-7-regular-execution.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 7 &#8211; regular execution<\/strong><\/a> (legs together, lock the knees, point the toes, contract the thighs, on the fingertips, thumbs in, fingers out, hands in front of the widest part of the hips, round the spine, belly in, head close to the knees, push from the shoulders, hips back and up as far as you can, almost vertical, hold them up, keep the head as close to the knees as possible, lift the feet off the floor, legs parallel to the floor, look forward)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Lifting Lotus<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Common opening exercises for all <strong>lotus <\/strong>postures (always alternate both sides):<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610e990dbf241d52f7554475Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Squatting \/&nbsp; Gentle pose Sit Ups \/ Active Hips<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610e990dbf241d52f7554473Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hips Warm Up Review<\/strong><\/a> (duck walks, knees 90 deg right &amp; left, lounges)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610e990dbf241d52f7554471Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beginners Lotus Entry &amp; Stretch<\/strong><\/a> (one leg lotus, lean on the side, grab the foot, bring it in)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610e990dbf241d52f755446fUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Full Lotus No Arms Entry<\/strong><\/a> (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610ea5b0903325018526347fUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Quick Lotus or Half Lotus Warm U<\/strong><\/a>p<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610ea5b69b131b1b5e144082Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Putting the Legs into Lotos<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Palms-On-Blocks.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Palms On Blocks<\/strong><\/a> (lotus or half lotus)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610eaf8764320c7a236f01f6Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211;&nbsp; hips up &amp; down<\/strong><\/a> (sit in crossed leg position, place blocks close to your thighs, palms flat on the blocks, push through shoulders, belly in, round the spine, hips up, feet on the floor &#8211; repeat 10 times, then repeat on the fingertips)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610eafa018e0cf45120a83d1Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; hips up \/ feet up &amp; down<\/strong><\/a> (sit in crossed leg position, place blocks close to your thighs, palms flat on the blocks, push through shoulders, belly in, round the spine, hips up, feet on the floor, feet up &amp; down as high as possible &#8211; repeat 10 times, then repeat on the fingertips)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-hips-up-feet-up-hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; hips up \/ feet up \/ hold<\/strong><\/a> (sit in crossed leg position, place blocks close to your thighs, palms flat on the blocks, push through shoulders, belly in, round the spine, hips up, feet on the floor, feet up, hold it as high as possible up to 30 s, ex: start with 6 repetitions of 5 s hold, then repeat on the fingertips)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Cock<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Quick-Lotus-or-Half-Lotus-Warm-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Quick Lotus or Half Lotus Warm Up<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610eb06651710911c069017aUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Putting the Legs into Lotus<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Shoulders-Against-the-Knees-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Shoulders Against the Knees Assistance<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-rolling-wave.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; rolling wave<\/strong><\/a> (on all four, plank, DFD, roll the wave, go on the tiptoes, push from the shoulders, hips up, shoulders over the wrists, hips down, UFD, reverse &#8211; 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-knees-up-feet-up-and-down.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; knees up \/ down<\/strong> <\/a> (sit cross legged, come up&nbsp; on the knees, hands shoulder width, spread the fingers, push from the shoulders, belly in,&nbsp; knees up above the elbows on the outside, feet on the floor, hips down &#8211; 10 times, 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/knees-up-feet-up-hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; knees up \/ feet up \/ hold<\/strong><\/a> (sit cross legged, come up&nbsp; on the knees, hands shoulder width, spread the fingers, push from the shoulders, belly in,&nbsp; knees up above the elbows on the outside, feet on the floor, lift feet up and hold it up to 30 s, ex: start with 6 repetitions of 5 s hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-4-regular-execution-hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; regular execution \/ hold<\/strong><\/a> (sit in lotus, come up&nbsp; on the knees, hands shoulder width, spread the fingers, push from the shoulders, belly in,&nbsp; knees up above the elbows on the outside, and hold it up to 30 s, ex: start with 6 repetitions of 5 s hold)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mobility Theme 2 &#8211; Hips on One Elbow (bent arms balancing tractions)<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Koundiyasana A<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Warm-Up-Hamstrings-Hips-Side-Of-the-Body.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Warm Up -Hamstrings \/ Hips \/&nbsp; Side Of the Body<\/strong><\/a> (on all four or knees up, hold the block under the knee, knee up and to the side \/&nbsp; DFD- leg up, bend, knee to the elbow \/ DFD &#8211; step forward and out, hips back and forth, up and down, forearms on the floor, towel under the foot, leg slide back and back to the side)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/On-the-Back.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>On the Back<\/strong><\/a><strong> <\/strong>(half happy baby, head up, hug the thigh to the chest, extend the bottom leg, pull the femur bone into the hip socket, arms up, perpendicular to the ceiling, press hands up)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/On-One-Hand-and-Forearm.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>On One Hand and Forearm <\/strong><\/a>(DFD, step forward and out, shoulder under the knee, hand behind the heel, arm 90 deg, the other forearm on the floor-elbow and opposite wrist in one line, lean forward, extend the leg, shoulders up and back, look to the foot, back knee on the floor if needed)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Extend-the-Front-Leg-With-Blocks.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Extend the Front Leg &#8211;<\/strong> <strong>With Blocks<\/strong><\/a> (DFD, leg up, knee on the elbow, move forward, shoulders up and back, extend the front leg if you can, otherwise back knee on the floor)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Extend-the-Back-Leg-Assistance-With-Blocks.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Extend the Back Leg Assistance &#8211; With Blocks<\/strong><\/a> (DFD, leg up, knee on the elbow, move forward, shoulders up and back, extend the back leg &#8211; pull the hip into the hip socket, lean forward, extend the front leg if you can)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Swing-Straight-Leg-Forward-Execution.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Swing Straight Leg Forward Execution &#8211; With Blocks<\/strong><\/a> (DFD, leg up, move forward, lean the leg straight on the elbow, lift the back foot of the floor)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/No-Blocks-Execution.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>No Blocks Execution<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-knee-bent-on-the-outside-close-to-the-shoulder.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; knee bent on the outside close to the shoulder<\/strong><\/a> (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it on the outside of the arm as close to the shoulder as possible, 5 times each leg, alternate)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-knee-bent-on-the-outside-close-to-the-shoulder-hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; knee bent on the outside close to the shoulder \/ hold <\/strong><\/a> (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it on the outside of the arm as close to the shoulder as possible, hold it for 2 s, 5 times each leg, alternate)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-bend-the-elbows-extend-the-leg.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; bend the elbows&nbsp; &amp; extend the leg<\/strong><\/a><strong>&nbsp; <\/strong>(on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it on the outside of the arm as close to the shoulder as possible, bend the elbows, lean the knee on the elbow, extend the leg, push the hands against the floor and come back, 5 times each leg, alternate)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610ffcac33b80205ec79f6f5Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; foot off the floor<\/strong><\/a> (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it on the outside of the arm as close to the shoulder as possible, bend the elbows, lean the knee on the elbow, extend the leg, push the toes against the floor, lean forward and lift the foot, toes pointed, off the floor, come back, 5 times each leg, alternate)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-5-foot-loor-holdoff-the-f.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; foot off the floor \/ hold<\/strong><\/a> (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it on the outside of the arm as close to the shoulder as possible, bend the elbows, lean the knee on the elbow, extend the leg, push the toes against the floor, lean forward and lift the foot, toes pointed, off the floor, hold 5 s,&nbsp;come back, 5 times each leg, alternate)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Koundiyasana B<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Warm-Up-On-All-Four.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Warm Up -On All Four<\/strong><\/a> (knee up, cross to the opposite elbow \/ knee to the opposite armpit and wrist \/ hold at the armpit)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Twisting-Warm-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Twisting Warm Up<\/strong><\/a> (5 times bend \/ touch \/ sitt \/ twist \/ hip up, hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Standing-Twist-Forearms-Twist-Side-Plank.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Standing Twist \/ Forearms Twist \/ Side Plank Leg Up<\/strong><\/a> (from DFD, foot on the outside of the opposite hand, forearms on the floor, side plank &#8211; lift the bottom leg up beyond parallel to the floor)<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610ffd33309d893203007cd9Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Obliques Warm Up<\/strong><\/a> (diagonal line crunches 5 times, last time hold, fingertips to the opposite pinky toes)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/On-the-Back-1.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>On the Back<\/strong><\/a> (5 times lift and cross, last time hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Twisting-Entry-Execution.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Twisting Entry Execution<\/strong><\/a> (bend \/ touch \/ twist \/ hands on the floor, lean the bottom hip on the opposite elbow, extend both legs, hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/With-the-Blocks.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>With the Blocks<\/strong><\/a> (DFD, leg up, 5 times knee to the elbow, lean on the elbow, extend the top back leg, extend the bottom side leg)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=610ffe681dbe095ede68d10dUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>From Side Crow Transition<\/strong><\/a> (diagonal twist set up)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-knee-bent-to-the-opposite-armpit.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; knee bent to the opposite armpit<\/strong><\/a> (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it to the opposite armpit as high as possible, 5 times each leg, alternate)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-knee-bent-to-the-opposite-armpit-hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; knee bent to the opposite armpit \/ hold<\/strong><\/a> (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it&nbsp; to the opposite armpit as high&nbsp; as possible, hold it for 5 s, 5 times each leg, alternate)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-side-crow-feet-lifting-off-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; side crow feet lifting off the floor<\/strong><\/a> (stand profile, bend the knees, hips to the heels, heels up, thighs parallel to the floor, twist the torso facing forward, hands on the floor wider than shoulders width, fingers facing forward, bend the elbows 90 deg, pointing back, lean forward, both hips on the elbows, lift the feet up and down, 10 times each side)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/drill-4.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; lift the feet off the floor \/ hold<\/strong><\/a> (stand profile, bend the knees, hips to the heels, heels up, thighs parallel to the floor, twist the torso facing forward, hands on the floor wider than shoulders width, fingers facing forward, bend the elbows 90 deg, pointing back, lean forward, both hips on the elbows, lift the feet up and hold up to 30 s, ex: start with 6 repetitions of 5 s hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-5-regular-execution-hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; regular execution \/ hold<\/strong><\/a> (stand facing forward, bend the knees, hips to the heels, heels up, thighs parallel to the floor, twist the upper body to the side, hands on the floor wider than shoulders width, bend the elbows 90 deg, lean forward, hips on one elbow, lift the feet up, extend the bottom leg to the side and top leg straight back, hold it up to 30 s, ex: start with 6 repetitions of 5 s hold)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Eight Angle<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Hips-Warm-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hips Warm Up<\/strong><\/a> (outer glute stretch, DFD, step on the outside of the hand, hops up and down, back and forth, shoulder under the knee, deep lounge, arms behind the back, forehead to the toes, shoulder under the knee armstrong the sides)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Knee-Behind-the-Shoulder-Grip.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Knee Behind the Shoulder Grip<\/strong><\/a> (rock the baby, circumduction, hug the knee against the shoulder, push and lift, toes to the opposite calf)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Cross-the-Ankles-Bottom-Foot-On-the-Top.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Cross the Ankles &#8211; Bottom Foot On the Top<\/strong><\/a> (circumduction, hug the knee against the shoulder, top toes under the opposite ankle, squeeze and extend the legs, hips on the floor)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Lean-Forward-Lift.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Lean Forward &amp; Lift<\/strong><\/a> (hug the knee against the shoulder, top toes under the opposite ankle, lean forward, bend elbows, hips on the floor, squeeze and extend the legs, push and lift up)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/With-the-Blocks-2.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>With the Blocks<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/With-the-Blocks-2.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Eight Angle to Koundiyasana A Transition<\/strong><\/a><strong> <\/strong>(with blocks, squeeze, push, lift, lean forward, keep top leg on the elbow, bottom leg extend back, jump into chaturanga, UFD, DFD, jump forward)&nbsp;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=6110022e1d6ea1330f519dc8Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; squeeze the legs around triceps<\/strong><\/a> (torso facing forward, legs to the side, same side arm in between the legs, bottom foot on the top, cross the ankles, extend the legs and squeeze the legs around the triceps, keep the hips on the floor, hold 30 s, 5 times each side)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=6110024fdc19e767d56d73b6Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; lift hips up and down<\/strong><\/a> (torso facing forward, legs to the side, same side arm in between the legs, bottom foot on the top, cross the ankles, extend the legs and squeeze the legs around the triceps, push hands down from the shoulders, lift hips up and down, 10 times each side)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=61100269309d893203007ce1Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; hips up \/ straight arms \/ hold<\/strong><\/a> (torso facing forward, legs to the side, same side arm in between the legs, bottom foot on the top, cross the ankles, extend the legs and squeeze the legs around the triceps, push hands down from the shoulders, lift hips up and hold 5 s, 5 times each side)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=61100282bce8ab3a6230ea89Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; lean forward \/ elbows bent \/ hold<\/strong><\/a> (torso facing forward, legs to the side, same side arm in between the legs, bottom foot on the top, cross the ankles, extend the legs and squeeze the legs around the triceps, push hands down from the shoulders, hands larger than hips width, lift hips up, lean forward, bend the elbows facing back, torso parallel to the floor, hips on one elbow, hold up to 30 s)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=611003134b2896538404c252Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; flow \/ push up, crow, headstand, eight angle<\/strong><\/a> (up to 10 times both sides)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mobility Theme 3 &#8211;&nbsp; On Both Elbows (bent arms balancing tractions)&nbsp;<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Peacock Principles by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Wrist-Mobility-Shoulders-Stability-Core-Glutes.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Wrist Mobility, Shoulders Stability, Core, Glutes and Extension Muscles, Legs Abductors and Adductors&nbsp;<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Common opening exercises for all peacock postures:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/More-Wrists-Fingers-Forearms.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>More Wrists, Fingers, Forearms<\/strong><\/a> (back, forth, right, left, circles, coming on the fingertips, top of the hands push ups, hands in chair pose)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Core-1-Hips-Glutes-Upper-Body.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Core 1 &#8211; Hips, Glutes &amp;&nbsp; Upper Body<\/strong><\/a> (hip extension and adduction on all four, in baby cobra, in DFD)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Belly-against-the-blocks.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Core 2 &#8211; Belly Against the blocks<\/strong><\/a> (arms out to the side, balancing on the fingertips, hip extension and adduction on the blocks\/ both legs, bend legs, feet together knees out up, kick the legs out, extend, squeeze and turn legs in)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Core-3-On-the-Back.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Core 3 &#8211; On the Back<\/strong><\/a> (hands behind the head, elbows to the side, chest off the floor, open legs slightly and lift up, hip extension, adduction of both legs, bend knees, knees out, kick the legs out, extend, squeeze legs and turn in)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Hips-Flexion-Extension-Strength.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hips Flexion &amp; Extension Strength<\/strong><\/a> (squat, knees down, hips forward, lean back, hips down, squat, come up)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Arms-Core-Combination-One-Arm-At-a-time.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Arms &amp; Core Combination &#8211; One Arm At a Time Push Ups<\/strong><\/a> (DFD, on all four, in plank, in one leg plank from DFD)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills for fundamental strength for all peacock postures by Erik Persson:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-plank.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; plank<\/strong><\/a> (on all four, step back both feet, toes tuck under, armes straight, push from the shoulders through the hands, lock the legs, belly in, spine straight, look forward, hold up to one min, ex: 3x 20s, 2x 30s, 1min)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-chaturanga.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; chaturanga<\/strong><\/a> (on all four, step back both feet, toes tuck under, armes straight, push from the shoulders through the hands, lock the legs, belly in, spine straight, look forward, come forward, down, elbows 90 deg, push up and back, repeat 5 times 2 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=6113b8e70d9eb52a750a6513Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; chaturanga hold<\/strong><\/a> (on all four, step back both feet, toes tuck under, armes straight, push from the shoulders through the hands, lock the legs, belly in, spine straight, look forward, come forward, down, elbows 90 deg, hold up to 1 min)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-4-back-extensions.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; back extensions<\/strong><\/a> (lay down on the belly, legs together, point the toes, hands behind the head, lift the chest up, legs up, both up, repeat 10 times, 3 sets)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Peacock<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Ballance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ballance <\/strong><\/a>(belly against the blocks, lift opposite arms and legs, same side arms and legs, lift all four)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Lift-With-Blocks.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Lift With Blocks<\/strong><\/a> (bend the elbows, extend the chest, bend the knees, knees out and up, squeeze toes, down)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Tail-With-Blocks-Shoulders-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tail With Blocks &amp; Shoulders&nbsp; Assistance<\/strong><\/a> (bend the elbows, extend the chest, bend the knees, knees up, squeeze toes, extend legs to the side, turn out, squeeze legs in, turn in, bend legs out again, down)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/1-push-ups.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; push ups<\/strong><\/a> (sit on your heels, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back right in front of your knees, pinkies touch, extend the legs back, toes touch, toes tuck under, lock the knees, bend the elbows, push down, elbows in and against the belly, push up, repeat 5 times, 2 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/2-hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; hold<\/strong><\/a> (sit on your heels, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back right in front of your knees, pinkies touch, extend the legs back, toes touch, toes tuck under, lock the knees, bend the elbows, push down, elbows in and against the belly, hold 5 s, push up, repeat 5 times up to 30 s hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/3-chest-up-and-forward-shoulders-back.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; chest up and forward \/ shoulders back<\/strong><\/a> (sit on your heels, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back right in front of your knees, pinkies touch, extend the legs back, toes touch, toes tuck under, lock the knees, bend the elbows, elbows in and against the belly, chest up, look forward, shoulders back, spine straight, up to 30 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=611404e26103b65ebd2238e2Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; push forward \/ toes off the floor<\/strong><\/a> (sit on your heels, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back right in front of your knees, pinkies touch, extend the legs back, toes touch, toes tuck under, lock the knees, bend the elbows, elbows in and against the belly, chest up and forward, shoulders back, spine straight, push the toes against the floor, push yourself forward, look forward, toes off the floor, come back and forth, toes off the floor, 10 times)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/5-regular-execution.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; regular execution<\/strong><\/a> (sit on your heels, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back right in front of your knees, pinkies touch, extend the legs back, toes touch, toes tuck under, lock the knees, bend the elbows, elbows in and against the belly, chest up and forward, shoulders back, push the toes against the floor, push yourself forward, look forward, toes off the floor, chest up, legs up, spine straight, hold up to 30 s)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">One-Legged Peacock<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Hip-Warm-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hip Warm Up<\/strong><\/a> (DFD, step the foot on the outside,foot, knee hip out to the side, hip bounce back and forth, up and down, forearms on the floor, push up)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/From-Standing.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>From Standing<\/strong><\/a> (hook the elbow under the same side knee, bend the standing knee, hook the foot against the standing knee and place it into the opposite armpit, hands on the floor in front of you, shoulder width, lean forward, lift the back leg off the floor and extend the whole body into a straight line, look forward)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/rom-Kneel-Down.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>From Kneel Down<\/strong><\/a> (kneel down, tuck the toes under, hook the elbow under the same side knee, place the foot on the opposite knee, lift the knee off the floor and place the foot into the opposite armpit, hands on the floor in front of you, shoulder width, lean forward, lift the back leg off the floor and extend the whole body into a straight line, look forward)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/1-on-the-back.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; on the back<\/strong><\/a> (lay down, lift one leg up, bend the knee, wave the same side leg around the tricep, knee hugging the tricep from the outside, foot against the opposite arm tricep, knee to the side, tibia parallel to the ceiling, bend the elbows, hands palms parallel to the ceiling, extend the spine, lock the bottom leg, point your foot, hold 20, repeat 3 times each side)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/2-back-extensions.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; back extensions<\/strong><\/a> (sit on the floor, wave the leg against the arms, come forward on your hands, shoulders width, lean forward and extend chest up and back side leg up, both down, at a same time in a dynamic way, 10 times each side)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Peacock Lotus<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Quick-Lotus-or-Half-Lotus-Warm-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Quick Lotus or Half Lotus Warm Up<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=6114053218e049036220d79bUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Putting the Legs into Lotos<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Ballance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ballance <\/strong><\/a>(belly against the blocks, lift opposite arms and legs, same side arms and legs, lift all four)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Lift-With-Blocks.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Lift With Blocks<\/strong><\/a> (bend the elbows, extend the chest, bend the knees, knees out and up, squeeze toes, down)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Tail-With-Blocks-Shoulders-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tail With Blocks &amp; Shoulders&nbsp; Assistance<\/strong><\/a> (bend the elbows, extend the chest, bend the knees, knees up, squeeze toes, extend legs to the side, turn out, squeeze legs in, turn in, bend legs out again, down)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Half-Lotus-Variation.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Half Lotus Variation<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/1-back-extensions.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; back extensions<\/strong><\/a> (sit down, put legs into lotus position, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back, pinkies touch, bend the elbows, elbows in and against the belly, chest up and forward, shoulders back, lean forward, knees off the floor, chest up, knees up, both down, at the same time in a dynamic way, repeat 10 times, 3 sets)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mobility Theme 4 &#8211;&nbsp; More Skills (bent arms balancing tractions)&nbsp;&nbsp;<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Folding \/ Unfolding Peacock<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot (add opening exercises for peacock and peacock lotus):<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Belly-On-the-Block-Folding.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Belly On the Block Folding<\/strong><\/a> (extend the legs to the sides, arms above the head and to the sides, fingertips on the floor, fold and unfold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Unfolding-In-Peacock.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Unfolding In Peacock<\/strong><\/a>  (place legs into lotus with no hands, go into peacock lotus, unfold)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture: (<\/strong><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=6114079c7abe903efb0f5b62Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>drills for peacock<\/strong><\/a> <strong>and <\/strong><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=61140809bcbb4e691f4dbab7Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>peacock lotus<\/strong><\/a><strong>)<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">One-Armed Peacock<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot (add opening exercises of peacock):<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Side-Of-the-Body.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Side Of the Body<\/strong><\/a> (on the side, extend the legs together, bottom arm above the head extended, top hand against the floor, lift the whole body, balance only on the bottom hip &#8211; 10 times, last top elbow against the belly, hand facing forward, hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Belly-On-the-Blocks.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Belly On the Blocks<\/strong> <\/a>(arms up above the head, fingertips on the floor, legs together and extended lifted off the floor,&nbsp; lean to the side, push the fingertips of the same side hand against the floor, lift the opposite hand, ballance)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Hand-On-the-Block.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hand On the Block<\/strong><\/a> (DFD, hand on the block, fingertips facing diagonal, lean the elbow against the belly, shift body to the same side, shoulder up, other hand, stretch forward, fingertips on the floor, feet off the floor and out to the side, extend the legs, front hand fingertips lift off the floor)&nbsp;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/1-toes-and-fingertips-on-the-floor-legs-out-to-the-side.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211;&nbsp; toes and fingertips on the floor \/ legs out to the side<\/strong><\/a> (sit on your heels, come up on the knees, place your hand on the floor, 10 cm in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, hold it up to 1 min)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/2-lift-one-foot-at-a-time-fingertips-on-the-floor-legs-out-to-the-side.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211;&nbsp; lift one foot at a time \/ fingertips on the floor \/ legs out to the side<\/strong><\/a> (sit on your heels, come up on the knees, place your hand on the floor in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, lift first the same side foot off the floor, point the toes, hold 10 s, down, other leg, repeat 5 times)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-lift-both-feet-fingertips-on-the-floor-legs-out-to-the-side.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211;&nbsp; lift both feet \/ fingertips on the floor \/ legs out to the side<\/strong><\/a> (sit on your heels, come up on the knees, place your hand on the floor in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against&nbsp; the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, lift first the same side foot off the floor, point the toes, add the other foot off the floor, both legs straight and out to the sides, toes pointed, balance only on the front hand fingertips, hold 10 s, repeat 5 times)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/4-lift-both-feet-and-bring-them-together-fingertips-on-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211;&nbsp; lift both feet and bring them together \/ fingertips on the floor<\/strong><\/a> (sit on your heels, come up on the knees, place your hand on the floor in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, lift first the same side foot off the floor, point the toes, add the other foot off the floor, both legs straight and out to the sides, toes pointed, bring the feet together to touch, balance only on the front hand fingertips, hold 10 s)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/5-only-thumb-on-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211;&nbsp; only thumb on the floor<\/strong><\/a> (sit on your heels, come up on the knees, place your hand on the floor in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, lift first the same side foot off the floor, point the toes, add the other foot off the floor, both legs straight and out to the sides, toes pointed, bring the feet together to touch, balance on the front hand fingertips, slowly one finger at a time off the floor in the air, balance only on the thumb at the end, hold 10 s)&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=61140a4d3038a5250121be12Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211; hand off the floor in the air<\/strong><\/a> (sit on your heels, come up on the knees, place your hand on the floor in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, lift first the same side foot off the floor, point the toes, add the other foot off the floor, both legs straight and out to the sides, toes pointed, bring the feet together to touch, balance on the front hand fingertips, slowly one finger at a time off the floor in the air, stretch the front arm forward, five fingers together, balance there)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">One-Armed Peacock Lotus<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot (add opening exercises of peacock, peacock lotus and one armed peacock):<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Belly-On-the-Block-Lotus.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Belly On the Block Lotus<\/strong><\/a><strong>&nbsp; <\/strong>(legs in lotus, belly on the blocks, knees off the floor, arms up and out to the side above the head, fingertips on the floor,&nbsp; lean to the side, push the same side fingertips against the floor, lift the opposite hand, ballance)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/1-try-to-lift-the-knees-up-push-the-fingertips-down.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; try to lift the knees up \/ push the fingertips down<\/strong><\/a> (sit down, put legs into lotus position, come up on the knees, place your hand on the floor in front of you, separate the fingers, fingers pointing out or back corner wise, the other arm far in front of you, bend the elbow and bring the elbow across and against the center of the belly, lean forward, chest up, shoulder up and back, push the front hand fingertips against the floor, try to lift both knees off the floor in the air, hold 10 s each side)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=61140afdbfb0eb5a11460f14Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; knees up \/ chest up \/ fingertips down<\/strong><\/a> (sit down, put legs into lotus position, come up on the knees, place your hand on the floor in front of you, separate the fingers, fingers pointing out or back corner wise, the other arm far in front of you, bend the elbow and bring the elbow across and against the center of the belly, lean forward, push the front hand fingertips against the floor, chest up, shoulder up and back, knees off the floor in the air, chest up, knees up, keep lifting, balance up to 30 s each side)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-lifts&amp;unit=61140b0cc7e0c460d8743d80Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; hand off the floor in the air<\/strong><\/a> (sit down, put legs into lotus position, come up on the knees, place your hand on the floor in front of you, separate the fingers, fingers pointing out or back corner wise, the other arm far in front of you, bend the elbow and bring the elbow across and against the center of the belly, lean forward, push the front hand fingertips against the floor, chest up, shoulder up and back, knees off the floor in the air, chest up, knees up, keep lifting, balance on the front hand fingertips, slowly one finger at a time off the floor in the air, balance only on the thumb, lift the thumb, stretch the front arm forward, five fingers together, balance there)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Arms Balancing Principles by Kru Knot: Shoulders warm-up Drills by Erik Persson: Wrists warm-up Drills by Erik Persson: Shoulders mobility Common opening exercises by Kru Knot: Shoulder stability Common opening exercises: Core movement Common opening exercises by Kru Knot: Drills by Erik Persson: Fingers Drills by Erik Persson: Common opening exercises for all lifting lotus &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/yogasport.site\/?page_id=17\" class=\"more-link\">Read more<span class=\"screen-reader-text\"> &#8220;Lifts&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":1646,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"inspiro_hide_title":false,"footnotes":""},"class_list":["post-17","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/pages\/17","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/yogasport.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=17"}],"version-history":[{"count":152,"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/pages\/17\/revisions"}],"predecessor-version":[{"id":1659,"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/pages\/17\/revisions\/1659"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/media\/1646"}],"wp:attachment":[{"href":"https:\/\/yogasport.site\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=17"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}