11b adds asymmetrical body control and full hip flexion and extension elements to 11a. The movement of the spine is similar, but the additional elements make 11b significantly more challenging.

Notice

• Keep both elbows fully extended throughout this entire exercise.

Bar Position

• Chest height

• More flexible - lower

• Less flexible - higher

Tempo

• Move - stretch - return - relax -...

Breathing Pattern

• Inhale - Starting position.

• Exhale - Movement, stretch and return phases.

• Inhale - Relax phase.

Starting Position

• The same starting position as 6a.

• Fully flex one knee towards the chest.

• Point the ankle of the leg in air. Maintain this point for the entire repetition.

• Ensure the standing foot is facing forward. Correct if necessary.

• Stand tall, maintain the straight line of the spine and stabilize the pelvis.

• Inhale.

Movement Phase

• Upon exhalation, simultaneously swing the knee backwards while tilting the body forward until forming a straight body line between the head and the back toes.

• Continue to point the ankle and ensure that the pelvis is parallel to the floor during the movement (no rotation).

• The body is balanced on the standing leg.

• Ensure that the palm pressure on the bar remains soft and equal between hands.

Stretch Phase

• Continue the exhalation.

• Identify the side body line from the toes of outstretched leg to fingertips of the hand on the same side, and elongate it.

• Ensure both shoulders are leaded equally.

• Make sure the pelvis is not rotated or side bent, and that the ankle is pointing.

• Maintain the weight bearing leg in full knee extension (not hyper-extension), and ensure that the toes are pointing forward.

Return Phase

• Continue the exhalation.

• While swinging the knee up, stabilize the trunk and straighten the body from the hips.

• Return to the Starting Position with the front knee fully flexed and ankle pointing.

Relax Phase

• Assume the balanced starting posture, consciously relax the muscles in that position and start gearing the body for the next repetition.