Lesson #104 "Lifting of the back in the knees or [with the knees]"

Lying on the back with feet standing, the student takes hold of the leg below the knee and, with the opposite hand behind the head, uses the leg to lift the back from the floor. This movement is explored in numerous variations. While it's still necessary to use the flexors to lift the back and head, because the leg is doing much of the work of lifting, it seems (to me) much easier to pinpoint how much work (both necessary and unnecessary) is being done by the abdominals and also, how much the extensors are able to let go. If the back softens enough, eventually the student pulls him/herself to sitting simply by pushing the legs out while holding behind the knees. I felt much taller and more upright after doing this one.