05. Left Sidelying Knee Towards Knee

This challenging PRI based technique is amazing at restoring appropriate pelvic alignment and mechanics, a critical cornerstone for your physical vitality, posture and movement. Feel the increased power you have within your core after performing.

Equipment Needed:

• Towel rolled up into a cylinder.
• Rolled up towel ~ 5-6 inches in diameter.
• Pillow or toweling to fully support your head and neck.

Instructions:

1. Lay on your left side with a cylinder towel roll under your waist and a 5-6 inch towel roll underneath your feet.
2. Your hips, knees and ankles should be aligned at 90 degrees, feet together and flat on the wall. Your heels should be naturally resting on the wall. If not, you likely need to move your feet forward on the wall.
3. Fully support your head and neck with a pillow/towel roll.
4. Take an introductory breath where you inhale softly, slowly and fully through your nose followed by a pursed lip exhale where you completely blow all the air out of your lungs. Sense your front lower ribs fold into your belly as your abdominals engage.
5. Bridge your left abdominal wall up and away from the towel. Imagine you are trying to slide the towel out from under you. This will coincide with the sensation of pressing your bottom left hip down into the floor.
6. Shift your top knee/thigh forwards away from your body and then up towards the ceiling while keeping your feet flat on the wall.
7. You should sense your right glute max engage in the right buttock.
8. Ensuring that you sense your left abdominals and right glute max, lift your bottom left knee about 1 inch off the ground. This will activate your left inner thigh and outer left hip.
9. While maintaining this position, inhale softly, slowly and fully through your nose. Completely exhale through pursed lips pausing until you feel a mild urge to breathe again.
10. Complete 2-3 sets of 5 breath cycles total.
    • You may perform this on the right side, but always start and finish on the left side, switching back and forth after each set of 5 breath cycles.

Perform 2-3x/day, for the next 1-3 days. *Unless otherwise directed.

• • Optionally, use your testing technique to determine your optimal frequency and duration to perform.