Hi everybody. My name is Benjamin. I'm here with Benny. We're breaking down the psychic kneeling, um, super complex exercise, um, worth taking a look at all the different component parts. So that's what we're here for. There's a workout that, a sequence around the exercise, but we'll look at the movements specifically and mostly the setup. It's has a component of hip extension as well as lateral movement. So there's a lot of different ideas to process here. Um, go ahead and face forward here. We'll come to just the kneeling position, which in and of itself is an interesting position to figure out.
A lot of us tend to get short in the hip flexors, in the front of our hips, and also weak in, in the extensors in the back of our hips. So Justin, this position, a lot of that reveals itself. I'm going to have you push your hips forward as far as you're comfortable, always keeping the shoulders right above the hips all the time. Lengthening the spine, both down through the tail apps are the crown of the head. And if you go forward just enough, then you start to feel that your whole center begins to wake up in an effort to not fall forward. So that's the place that we start from in this exercise. The next thing we want to look at is the lateral bend that comes through the spine.
In this exercise we're going to have you take your left leg out to the side here with the inner edge of your foot pressing down the right hand, coming down in the same line as you heal the knee and the hand, the left hand goes behind the head. Originally in the exercise, the fingers actually pointed down towards the beginning of the neck and the heel of the hand was against the temple, almost against the back of the ear of the body here. So do you can really feel the opening of your shoulder blade. That's an option that may not be for you, Allie. Either way, the elbow pulls up and away from the hand that is pushing the ground away. Now let's look at the lateral bend of the spine. We want to make sure that the body doesn't twist, that the ribs do not arch and all the while we still want to maintain this hip extension where the right hip on this side is pushing forward.
That is part of the set up. We'll do the other side really quick as well before we add on to that. So the left hand now comes down against the right leg, reaching out to the side. Again, we try to be on one line with the heel, the knee and the hand, the left hand pushing forward the body bending laterally in a nice even lengthen curve so that it's not just one part of your spine that bends a lot, but rather a lot of places in your spine that bend just a little. All right, the left tenders pressing down again, making sure that we don't lock into the elbow here on the right elbow, pulling up from there and then we come back through center. Now the next thing of course, is adding the lift of the leg.
So as you transition to your right side, lift your left leg out to the side and let it lift off the ground. No, oftentimes we think that we need to have the leg parallel to the ground, but that's not necessarily the truth of this exercise. Rather, you want to make sure that you can maintain the hip extension on your right side and then you see where you're like false. Often it's just in line with your lower back. This is the place that we can now start working from spiral that elbow up towards the ceiling, pushing the ground away. We begin with the extension portion where the leg pulls back against the right to pushing forward. You will see that there's a backbend in the spine along with the Siteman of the torso and then go into your cakes. We'll just do four here, kick, kick, or each the leg back. Just like the sidekick on your side, right?
The torso is actually allowed to move. It's even encouraged to move as long as we can. Keep the hips nice and placed. One more time. Kick the leg forward or reach it back and then float yourself up onto two knees. We'll go to the other side as well.
Taking yourself into position can be an exercise in and of itself. Left hand coming down, right leg, reaching out, left hand, pushing forward on this side, creating a nice arch on the bottom side of the way so that you can puff out your ribs on the right side. Leg goes back to extend through, and then you kicked the leg forward, kick, kick, or each head back. It's really a long reach on the way back. The chest may pop up against that. So it's almost like you're visiting a teaser, like shave coming forward and swan like shape on the back. We'll do one more kick and kick. Reaching the leg back from here.
Float yourself back onto two. Nice. And then relax from there. So that is the sidekick. Kneeling a little bit broken down. Hope you've got some tips out of that. Um, check out the class I put together. Um, if you want to learn how to make the movement even more successful.