Edward Maclean leads a low-leg flexibility session with eleven named poses: God, Jaguar, Tiger, Archangel Michael, Gabriel, Saint Peter, Ards, I-AM, Solomon, David, and Jesus Christ. Each hold lasts about four seconds, with spotters or walls for safety. The session builds balance and mobility through progressive stretches and weight shifts.
Chapters
Hello, I am Edward, and today I am going to show you some practice holds for for your lower positions. The first one to start in is God. So that is squatted all the way down on your right foot. You want your right feet on your toes, you want your left heel touching your butt, and then on your left foot you want your toes and heel on the ground. This is the first one. Then you can do the other side. For those just learning, you can have your hands on the ground. You can have a spotter with their arms hooked under your armpits. You can have someone on either side holding. You can be up a wall or have a chair. Yeah. And we can go to the other side. I think it's usually good to keep like 4 breath, 4 count holds. So I can do this on his hand. I'm going to do inhale, exhale, 1 count. Alright, Peter Pork on the other side. Okay, so this is the God position. The next position, I usually call it the Jaguar. It's when you extend your leg that has your flat foot all the way out to the side, and you want your toe and heel touching. Yeah, you want the foot as flat as you can get it, essentially. If we do a 4-count hold here.
The other side. We get water after this.
With the Jaguars, I find it helps for the foot that has the Z on it. Sometimes you can pitch your knee in and out like this to help the extension on the, on the far leg. Little pork out here.
The old castle.
It wasn't built until, um, Wolfhard's research in the 1800s. And then, uh, up here is the, uh, this is the forward positions of all these, and then down here is the David and the, uh, well, I wouldn't have named it that. Neither of these are those. David and Solomon, I think. Or it might be David and Judas.
Yes, David and Judas.
Those are the arts. Alright, we hit the lions. Alright, so we're going to start with the Z on the right foot. We're going to kick that left foot out. And then you can turn your toes up so that left foot is only on its heel.
We can start our forecount. Soft sides.
Okay, and then we have— I think I call these tigers usually. So that is right leg in Z, left leg you're gonna extend it like the Jaguar, and then with your toe and heel still planted, touch that knee to the ground. George Costanza, if you're so inclined. Sam Bartlett.
Stop sides.
Okay, so that's the whole, uh, first set to the low position. Um, we'll grab some more water and then we'll work through the fore ribs. Alright, I think we'll do a 16-count meditation sitting after some water. By Intamin. By Michael Intamin.
8.
Okay, and then on to the forward set. So forward set, we're going to start with our right leg in Z. This is very similar to the God and the Talking Hands, but instead of your foot that is at 90 degrees being to your side, you are going to put it in front of you, oriented in front of you. This is the first one. Um, yeah, I don't really have a name for it. Uh, it's just position—
what's position 2?
So it's the first one, the hello. Yes, we can hold this for 4 seconds. For those of you really trying to find that atom to balance on, plant that heel bone right onto that hip. Yeah, you can almost get a straight line down to the Oh, it's good. This is for—
you.
Honestly, these feel like Star Wars speeder bikes, like a moped. All right, I'm gonna swap legs. Okay, and then back to the other side. I call this one the Archangel Michael. It is the Jaguar, but we're orienting all of our stretched out feet forward this time. So you're gonna want to get in that Z on your right foot, and then similar with the Jaguar, how it's stretched out to your side, you just push it forward. And then your right knee, you can really have it angled wherever you want, perpendicular It's probably— I think it's mostly up to your hip restriction, to be honest. Um, yeah, we'll do a 4-count here. Mr.
Slights.
Alright, water break and then we can head to Gabriel and probably St. Peter. Um, we are positioning that.
That's the mopeds, my home, the gazebo, the house in here, and this is going to be, uh, the garage. Nice.
I think so.
You saw? Yeah, I heard, I heard what you saw. That's not good.
Alright, to the Gabriel's. Alright, so you want to be planted on that right Z. You want to stick your foot out into your Archangel Michael and lift up your toes. Bend your heel. We go 4 count.
Switch legs.
All right, same thing, stretch out left leg in Z, right leg out to Archangel Michael, and you lift that heel up, bring We lift that toe up, roll onto that heel for a count. Okay, and then the Saint Peter. All right, we're going to get back into that right Archangel Michael position. Right leg in Z, left leg stretched out front, and you just touch that knee to the ground. You got to turn your hips pretty significantly away from the outstretched foot.
For this one.
Alright, left leg in Z, right leg in Michael. Inside side knee to the ground. Okay, I think we'll do an 8-count meditation and then we get into the David and Solomons. David, Solomons, and Arts.
Merci! It's—
it's meditation, 8 counts.
One. Okay, well, I'm probably doing it difficult.
So we start with the ards. So we're going to be on our right Z You essentially just lay your left leg and try to wrap your calf, uh, almost touch your heels together, really. Yeah, like this.
Before.
Everyone tell your knees you love them. Something I actually have found very helpful if you're first learning these positions is you can touch your joints and do a light love sign. So I can do L-O-V-E on some of the joints that are under the most pressure, and it kind of gives the muscles the idea that, oh, this is where we want to be. So we do a 4-count. Alright, and then, uh, we wanted to show you a special version of this Ard real quick. So for the, for the I AM, if you're in your I, if I'm in my I, we're in our I, we have a Z on our right foot and we have a lion on our left. We can hold this I at our sides here. And the technical definition of AM is just that you're on both of your toes. So there is Honestly, a game that you can play down here where you can go from I to M and technically be in M the entire time, and something that I find a lot of fun, you can then roll over to the top of your toes, and I'm technically still on my toes the entire time. There you go.
There you go.
Want to do the other side?
Starting high. And— there you go.
Okay, quick water, then we hit the Solomon, and then we can try the David. I would recommend you have a more padded ground for your Solomons, please. I am insane. This is war. Uh, so in the Salamance, we're going to have that Z on our right foot, and then you're going to kick your left leg over and get it honestly into a lotus fold, and then you touch your left knee to the ground. So you're on a right Z, your left leg is lotus folded, or your left foot is lotus folded onto your right quad. Your left knee is on the ground. We'll do a 4 count here.
That's 4.
Swap legs. Now I choose to, yeah, I choose to have my foot planted in Z, then I'll lean back And bring the leg up over to the hip, curl it in, then you can plant that knee. The 4. There's 4 in your Solomon's. All right, and then we're going to sit and love for a second. We'll do a quick forward stretch, water, and then try the Davids. All right, so we'll do a 4-count fold forward. Alright, then the David. I can show you Jesus Christ. So the David is just the Solomon, but instead of that right knee on the ground, you raise it in the air. So it's just kind of hovering over to the side like that. Your fork out. Swap. The other nice thing about the Davids is you can get some yoga blocks you can put under this hanging leg and you can practice lifting it off for your balance.
Um, that's it.
I think we can wrap it up with a Jesus Christ.
Um, we do a We're gonna do a light quad stretch.
You just grab your right ankle with your right hand and just pull it back behind you until you feel it from the knee to the hip. You can lean forward to the left a bit. Let's go 4 count.
Other side.
Alright, left hand, left ankle, pull it back and forward to the right. Anyway, Jesus Christ. So we're going to be on our right Z. What you do for Jesus is you have to touch your left heel to your right hip. Alright, um, I think that's everything I've got. Yeah, that's everything I got. Alright, thank you.
Ei.
Man, beautiful.
