Today. I'm teaching the Jackknife to Naija. Nice a long, she's lying flat. This is an advanced exercise, so I'd like you to keep that in mind when practicing, you want your chest to be open, your neck and spine to be nice and long. Your gaze to be down towards your enable. Extend those arms, keep them active. You're now going to begin by taking those legs, nature over to about 60 degrees behind you. As she goes back, she needs to continue to stretch those arms and now she was going to begin to take your legs behind you. Keep your gaze down the shoulders now and she's going to reach up, zipping up those legs and now she's gracefully going to bring herself down.
This is the control. She must continue to stretch the arms, keeping the neck long, bring herself all the way down to the mat and again, she's going to go over. Now the thing you want to look for in these exercises is to continually keep the neck long and not let the head pop up. You want no strain on the neck. Keep the chest broad, the arms long and articulate one vertebra down to the mat at a time and over there is an accent to this. It's over one. You kick it up onto and then you bring it down. Three, four, five down on five with control touch six. So let's try that again. Legs over one, kick up two all the way up there.
Now bring yourself down. Continue that stretch with the broad chest. Shoulders down, four, five, touch six again, over one, up two. These particular exercises are fantastic size, lemming exercises. They really do get the waist long and strong.
It's also a fantastic bottom strengthening exercise. So you're working quite a few muscles here. Getting the legs to lengthen. The arms are working. There's a lot of activity going on here and that is the Jack Knife.