11. Pelvic Rock with Tilt
Purpose: Create relaxation in hip adductor muscles and hamstrings.
Execution
1. Place knees on floor as far apart as possible with hands comfortably in front of body.
2. Use hands to push pelvis towards heels until stretch is felt in hamstring/groin area. When stretch is felt, "shine the butt light on the ceiling." (Exhale)
3. Let body move forward and gently extend left leg. Then back into stretch w extended leg until stretch is felt.
4. When stretch is felt "shine the butt light on the ceiling." (Exhale)
5. Keep knee locked. Rotate body to bring quad in contact with floor. Bend knee and move back into pelvic rock position. (Inhale)
6. Alternate between left and right sides until release is felt.