P-Knot Positions

Now that you understand the Body Positions, you must learn the P-Knot Positions. To do so we must set a standard overall Body Position to relate the P-Knot positions to. We will assume that no matter what Body Position you are in: your head is up, your feet are down, your left is to the left, and your right is to the right. When describing the direction of the P-Knot traveling, we will say: forward means the P-Knot is traveling “up” towards your head, backward is “down” towards your feet, and “side-to-side” is left and right. Note that all P-Knot Positions are not limited to any specific direction which will be covered in P-Knot Techniques, however for the basic definitions below, only the most obvious direction is explained.

This is the most basic of all positions. The P-Knot is used as a traditional roller where the body weight of the targeted area is distributed evenly on the two spheres. The spheres are positioned horizontally, or perpendicular to the Body Position and move in a forward and backward motion, the same as a cylinder shape would.

This is the opposite of the Horizontal Position where the two spheres are positioned vertically, or parallel to the Body Position and move in a side-to-side motion. Generally speaking the body weight is distributed evenly across both spheres as in a Horizontal Position.

This position means that you will be angling the P-Knot somewhere between a Horizontal Position and Vertical Position. The Angled Position is the same as the latter in the sense that the body weight is distributed evenly across both spheres. However, it belongs in the category of P-Knot Directions, as you will have to know these terms in order to understand the exact location of the Angled Position.

This position can come out of the Horizontal, Vertical, or Angled Positions. The MonoSphere Position is used in many routines, and the exact location will always be described per routine. What must first be understood is that MonoSphering means that you will put the majority of the body weight on a single sphere. In the MonoSphere Position, both spheres of the P-Knot will be lost underneath your body. Whether it is the left or right sphere being used on the targeted area, the other sphere is there to support some body weight to allow the P-Knotter to dictate the tolerable amount of pressure on the sphere that is performing the SMR of the targeted area. The non-used or non-focused sphere acts as a stabilizer, supporter, and leverage point. This position is frequently used in FreeRolling, and in multiple P-knot Techniques.

This position can come out of the Horizontal, Vertical, or Angled Positions as well. The UniSphere Position is used in many routines, and again, the exact location will always be described per routine. Understand that UniSphering is different than MonoSphering. In the UniSphere position, you will be putting all of the body weight on a single sphere. There will be the one sphere of the P-Knot that is exposed, allowing you to grab it to reposition it, as well as perform some of the P-Knot Techniques. It acts as a stabilizer, and leverage point like the MonoSphere Position, however it is not a supporter. The UniSphere position is the basis behind the creation of the P-Knot and has a ton of value to perform SMR. Please note that it is more likely than not that the exposed sphere will come off the ground in the UniSphere Position. This is known as a P-Knot wheelie.

This position is used in only a few routines, yet it has tremendous value for those particular routines. The StratoSphere Position is when the P-Knot is tipped up on the side so that one end of the P-Knot is touching the floor or wall, and the other end is exposed upwards toward the sky, or opposite wall. Stratosphering uses some of the P-Knot Techniques that are not categorized as “rolling”. Being perpendicular or diagonal to the floor or wall allows the P-Knotter to target areas of the body that are smaller, and blocked by larger body parts.

The shallow spine that connects the two spheres is called the P-Knot Groove. Using this position is great for performing SMR in smaller areas such as the calf, foot, and forearm. The groove is more like a cylinder shape, though it is only about half an inch wide. This allows you to avoid rolling the bones of your spine when P-Knotting the muscles that run on the sides of your spine. It also allows for leverage when gripping the P-Knot during the P-


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