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A complex standing balance that requires total concentration and a multi-dimensional squeeze of the limbs toward the midline. It serves as a powerful metaphor for sharp focus and the unwinding of physical and mental tension.
Wrap your right arm under your left.
Sit deep into a one-legged chair and cross your right leg over the left.
Squeeze your inner thighs and forearms together.
Spread the toes of the standing foot wide and root through the four corners.
Sink the hips low before initiating the wrap of the legs.
Stack the elbows and knees in one vertical line along the midline of the body.
Lift the elbows to shoulder height while drawing the shoulder blades down the back.
Improves balance, coordination, and neuromuscular focus.
Hydrates the joints through a 'tourniquet effect' in the hips, knees, and shoulders.
Builds one-pointed concentration and calms the nervous system.
Place a block on the outside of the standing foot to rest the toes of the wrapping leg if the double-wrap is not accessible.
Lean the back against a wall to focus on the leg wrap and arm alignment without the challenge of free-standing balance.
Standing behind the student, place hands on the hips and gently guide the wrapping-side hip back to square the pelvis forward.
Ensure the student's standing knee is tracking forward and not collapsing inward.
Lightly press the student's shoulders down away from the ears while they maintain the lift of the elbows.
Avoid pressing on the cervical spine or the joints of the elbows.
Wrap your legs.
Wrap your legs tightly, squeezing your inner thighs together towards your center.
Look at your hands.
Gaze softly through your hands, keeping your focus steady.