0-0 Seat Dyn. ER + Shinrock +IR

Tutorial

1. 1
   Starting position: rear heel on buttocks, front foot on thigh
2. 2
   Execution: Hold on to the back knee and the sole of the foot and press the back half of the buttocks towards the floor.
3. 3
   Then come up onto your knees and stretch your hips.
4. 4
   Lower to the ground again.
5. 5
   Then support your hands in front of your front knee and ankle. With your back as straight as possible, move forward over your hip joint and shin.
6. 6
   Then support yourself with your hands behind your back and bend your knees. Start again on the other side.