06. Left Sidelying Right Side Elongation with Left Foot Lift

This challenging PRI based technique gets to the heart of your pelvic alignment and mechanics. Feel the increased propulsive power you embody after mastering it.

Equipment Needed:

• Towel rolled up into a cylinder.
• Towel or pillow to support your head and neck

Instructions:

1. Lay on your left side with a cylinder towel roll under your waist.
2. Support your head and neck so that your head rests a little elevated above the horizontal plane.
3. Straighten your legs.
4. Place your right arm overhead so your right palm rests near the top of your head.
5. Place your right arch on the wall with the outer part of your right foot off the wall as you elongate your right leg towards the wall. This will open up your right rib cage and close your left side down. Sense your left abdominals engage.
6. As you elongate your right leg towards the wall, sense your outer right glute engage.
7. Lift your left foot off the ground sensing your left inner thigh engage. It will likely only move a little or not at all.
8. Inhale softly, slowly and fully through your nose sensing your right chest wall expand followed by a pursed lip exhale where you completely blow all the air out of your lungs. Sense your left front lower ribs fold into your belly as your left abdominals engage. Pause until you feel a mild urge to breathe again.
9. 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.