Fixing the Swayback, Better Hip Rotation - from Kamini

I had a chance to work for a few minutes with Kamini today. She noticed right away that I overextend / overarch my back. There is a "c" in my lower back. This is causing me to get a bit "stuck" in both my rotation and my derotation.

Some things to do to fix it:

1. Focus on tightening the muscles below the ribs all the way to the hips vertically. Try to pull the ribs a little closer to the hip bones. For some people, this would cause a forward collapse but I have the opposite problem in my lower back and need to address it.
2. Make sure that I am not side collapsing out over my water side. To do this, focus on tightening the inside oblique muscles a little, rather than only thinking about getting tall water side.

These two adjustments really helped me feel MUCH more connected in my core.

We also talked about hip rotation. As I focus on driving with my outside leg and really connecting, it may be hard to get the hip rotation I'm looking for. Since the hips are connected, this can be accomplished by focusing on the inside hip instead of the outside hip. Focus on driving the inside hip (and consequently the knee will follow) back. This will cause the outside hip to rotate forward.