Floor Warm-Up Part III

ON YOUR HANDS AND KNEES

Back Extensions – On your hands and knees, bring your right knee to your nose, and then pass it by your left knee and up into a parallel attitude.  Repeat as desired.  On the last repetition, bring the knee to the nose, and then straighten the leg behind you with the toes on the floor.  Lift and lower a straight leg.  Repeat as desired.  Be certain that the hips are working parallel to each other and the floor and are not rolling, but are maintaining the correct position during extension of the working leg.

After the last repetition with a straight leg, slide back so you are in a half split, then lean forward over your bent knee and stretch your arms out over your head.  Relax your back leg, then lift your body and carry your arms to 2^nd.  Cambré back as your arms move to 5^th high, then come up.  Place your hands on the floor and extend your back leg as you lift your body weight off your knee.  Rotate your body toward your back leg so you are now facing sideways with your right leg stretched out to the side and your left leg bent under you.  Adjust your right leg as necessary until it is properly turned out. 

Place your right hand behind your knee and cambré over your extended right leg, then come up.  Use the hands to lift your body weight off your knee as you return to the front position with the right leg pulling backward and the right hip moving forward in opposition.  Turn and look over your left shoulder to see your right foot behind you.  Repeat entire exercise on the left.

IN 2^ND POSITION GRANDE ÈCARTÉ

2^nd Position Stretch – Sit in 2^nd with your legs as far to each side as possible.  Flex your feet and stretch your body forward down the center.  Reach forward with your arms to enhance the stretch.  Remember, if it hurts, it’s wrong.  When you cannot go down any further, point through your feet.

Side-to-Side Stretch -- Sit in 2^nd with your legs as far to each side as possible.  Cambré over the right leg, with your right hand wrapping around the foot, thumb around the arch and fingers across the top.  Place your left hand on your thigh and turn your body so it’s lying over your right leg, with your right hand still wrapped around your foot.  Return to the cambré position, then pull the body back up to the starting position.  Repeat on the left.  Repeat entire exercise as desired.

FOR THE WRISTS AND ANKLES

Sit in 2^nd (both arms and legs) with your legs as far to each side as possible.  Circle your wrists and ankles forward four times, then backward four times.  Flex your wrists and ankles straight up, then point through your feet and flex your wrists straight down.  Repeat an additional three times.