– Take a little breath, and bring your feet together. Your weight will be evenly distributed in both feet, without any pressure. Now, you can do a couple of different things here, either going into deep footstand – with your front-feet out of the way and facing upwards to make the front of your body as high as possible – or you can do the deep footstand as part of the whole movement. Either way, the whole thing is a little bit of a stretch.
Now, this move has several different techniques you can try. Here’s the one that is actually the most dangerous, so it’s a lot of fun to try to avoid it in general. But if you do, you have to do it correctly:
Now, what I’ve just explained is the technique we use all the time:
It’s actually the same technique that the hip extension instructor in the video above is showing you. The tricky part is that the hip flexors and extensors work in harmony, and working in unison to move you through the entire leg extension movement is a really hard movement to do.
But when you’re actually moving your legs a little differently, using the hip extension to get down to your feet so it’s easier to do a variety of things, this can actually be an excellent way to do this:
Now, I don’t really know the reasons behind it in this particular case, and it doesn’t really make any particular sense to me either, but I would suggest trying to do this move with your back against a wall, or with your thighs up in a wide stance, and just having the front of your legs out of the way. If you don’t get it right, it’s possible that your hip flexors will be working in the wrong sequence and may be trying to work you into full hip extension, which you should definitely avoid. Try it though, and see what I mean…and if it doesn’t make sense at all to you, try it once more, and just try to get it as correctly executed as possible.
To wrap this up, I’d like to give you a great exercise to work with your hip extension muscles in the squat. It’s called the standing hip hinge, and is actually very similar to the full thigh hinge, except that it’s done standing, rather than standing on a platform or something.
The point of this exercise is to focus on your hip flexors working through a variety of eccentric and concentric hip hinge positions
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