P-Knotting Your Glutes

Before You Begin

• Bend forward at the waist and keep your back straight.
• Stand up straight again and bring one knee up towards the chest, then try the other. Do not force what is not comfortable.
• Try touching your toes, or reaching up for the sky. Perhaps trying to turn through the torso left and right.
• Notice the inabilities of breathing and any tightness you feel.

VARIATION 1

Start by sitting on the P-Knot on the floor. Use a couch or chair to help control your balance, as well as to help the descent and ascent from the floor if needed. Placement of the P-Knot should be right in the middle of your glutes, right on or close to the butt bones aka the heads of the femurs. You may also use a wall to support your back for added balance.

VARIATION 2

Sitting in a chair place the P-Knot right in the middle of your glutes, right on or close to the butt bones.

• With your knees bent begin to slowly pull yourself forward and backward, using your heels and/or arms for leverage. Begin to change the angle of your entire mid-section by “scooting” to one side.
• Continue rolling back and forth slowly, but now with the P-Knot and weight shifted on one side of the Glutes.
• Continue to “scoot” over so that you end by rolling the side part of your Glute and side Hip area.
• If possible lean back to roll the top of the glute you may even support your weight by putting your elbows on the ground instead of your hands.
• During these motions try straightening out the engaged bent knee to expose different muscular angles of the glutes.
• You can also cross the engaged side ankle of the non engaged side knee to expose even more deep musculature.
• Repeat the other side of the Glutes by first starting at the top of your Glutes again.