04. Propulsive Stair Ascension

This powerful functional PRI based grounding technique allows you to easily integrate it into your daily routine. Every time you go up stairs you can perform it!

Equipment Needed:

• Set of stairs.

Instructions:

1. Stand at the bottom of the stairs facing them.
2. Place your right foot on the first step so that the majority of your weight is through your left leg. Make sure your left knee is unlocked.Bring your left arm forward and right arm backwards.
3. Inhale softly, slowly and fully through your nose while maintaining this position.
4. As you begin to completely exhale through pursed lips, step up with your left foot onto the next step as you switch your arms and rotate your torso. Sense your rib cage rotating during this motion.
5. As your left leg lands on the next step, keep the majority of your weight on the right leg which is now the primarily weight bearing leg.
6. Inhale softly, slowly and fully through your nose.
7. As you begin to completely exhale through pursed lips, step up with your right foot onto the next step as you switch your arms and rotate your torso. Notice your rib cage rotating during this motion.
8. As your right leg lands on the next step, keep the majority of your weight on the left leg which is now the primarily weight bearing leg.
9. Continue this sequence until you reach the top of the stairs.
10. Complete ~1-3 sets or rounds of stairs.

Perform 1-2x/day, for the next 2-4 days with focus intention, and then anytime you are on stairs. *Unless otherwise directed.

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