02. Left Stance in Left AF IR Position from the Left AIC Pattern

This technique focuses on grounding you in the early part of your stance phase, particularly the left side. This is important for optimizing your postural alignment and stability during all positions and activities.

No equipment needed!

Instructions:

1. Stand with your feet about 2-4 inches apart depending on what is comfortable for you.
2. Take an introductory grounding breath where you inhale softly, slowly and fully through your nose followed by a slow and full pursed lip exhale getting rid of all the air out of your lungs. Notice your abdominals engage as you really feel your weight sinking down into the ground.
3. Slide your right leg behind you so that your right toes are near your left heel. Keep your right heel on the ground.
4. Rotate your pelvis to the left while keeping your knees facing straight ahead.
5. Reach forward with your right arm.
6. Turn your head slightly to the right.
7. While maintaining this position, perform 5 breath cycles. Inhale softly, slowly and fully through your nose followed by a pursed lip exhale so that you completely empty your lungs of all your air. With each exhale emphasize reaching further forward with your right arm while not losing any foot contact with your back leg.
8. Pause after each exhale until you feel a mild urge to breathe.
9. Switch performing the same steps on the other side and perform 5 breath cycles.
10. Return back to primarily grounding the left leg and reaching forward with the right arm for another 5 breath cycles.
11. Complete 2-3 sets of 5 breath cycles, on each leg, but always start and finish grounding on the left leg and reaching forward with your right arm. (ie. 2 sets on the left/1 set on the right, or 3 sets on the left/2 sets on the right.)

Perform 1-4x/day, for the next 2-4 days. *Unless otherwise directed.

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