Focuses on rotation in the hips, spine and shoulders.

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Follow-Along Video

Primal Flow - Crane.mp4

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If any of these positions are not feasible for you at the moment, you can remove them from this flow until you’re comfortable/ready for them. Do the ones you can for now - I promise it will help.

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Step By Step Breakdown

1. Hip 90/90s - progress by:
   • Working on getting torso more upright
   • less/no arm support
   • actively pressing into the floor through the hip, knee and ankle
   • Transitioning smoothly from side to side, eventually with no support from arms
2. Hip external rotation - pigeon stretch or modified. Progression = active pigeon
3. Tibial Rotation
4. Shoulder internal rotation stretch
5. Shoulder external rotation:
   • Progression 1: passive stretch
   • Progression 2: active external rotation with dumbbell
6. Thoracic Rotation - scorpion stretch with quad stretch, active t spine rotation