How toLearn to Hollowback!
9 steps
Open your shoulders! Start with puppy pose working through a flexion and extension of the spine.
1
Thoracic opening! Place block under shoulder blades and release back to open up into the upper back
2
Active stretch-try open and closed ribs to work into the thoracic. Keep belly drawing in to support
3
Forearm wheel: work chest back to open thoracic. Elbows draw together to stabilise with serratus.
4
Keep feet light on wall and push AWAY from the floor. Drop tailbone down slowly to open the back.
5
Work your straight pincha for shoulder strength. Use a block as demoed to help if needed.
6
Practice gentle drops of the foot in stag - draw foot to floor as you open shoulders & shift gaze
7
Now practice holding a stable tuck progressing to shifting gaze and allowing the shoulders to open.
8
and finally PLAY. Begin to explore different leg shapes and different depths of your hollowback!
9
1
2
3
4
5
6
7
8
9