Waiter Hinge
Make a big footprint. Spread your toes. Push your feet into the ground.
Maintain alignment through your torso. Keep your rib cage and pelvis connected. Do not overextend your spine into a backbend. Do not flex your spine by rounding your upper back and shoulders forward.
Initiate the movement at your pelvis and hips. Send your hips back as if you are attempting to touch the wall behind you with your backside. Get your pubic bone to be parallel to the floor as quickly as possible. Shine the light of your pubic bone to the floor. Rotate your pelvis around thigh bones like a pinwheel. Fold at your hip crease.
Reach your hands forward as if you are balancing a tray on your palms. Do not let your shoulders creep up toward your ears. Keep your shoulders relaxed away from your ears. Keep your collarbones broad. Reach your hands as far away from your hips as possible. Reach your hips as far away from your hands as possible.
Shin bones remain vertical and perpendicular with the floor. Keep your knees directly over your ankles. Your knees will soften to allow your hips to move back, but your knees do not bend forward.
Hips and butt goes back, but not down.
When you are in this hinged position, the muscles on the backs of your thighs and butt are lengthened and stretching. Can you sense this length and stretch?
Push strongly into the floor to return to standing.
As you stand up, the muscles on the backs of your thighs and butt are contracting to bring you upright. Can you sense this contraction?
Stand tall through your hips. Do not excessively puff up your chest. Maintain core connection.