MONS Athletics

Bear Sit-Through

Knees hovering off the floor, one foot threads underneath to the far side and the hips turn to face the sky. The only rotation you drive yourself.

The lesson

  1. 01

    Find the bear

    Hands under shoulders, knees under hips, toes tucked. Lift the knees an inch off the floor and hold them there. Flat back.

  2. 02

    Take one hand's weight for a moment

    You are about to turn toward one side, so the hand on that side comes off. Everything else stays planted.

  3. 03

    Thread the foot underneath

    Slide the opposite foot under your body and out the far side, letting the hips open and turn until you are facing up at the sky.

  4. 04

    Land on one hand and two feet

    You finish half-facing upward, weight on the hand you never lifted and both feet. The hips are the highest thing.

  5. 05

    Reverse it, then go the other way

    Pull the foot back through to the bear, take a breath there, then thread the other foot the other way. Left, middle, right, middle.

  6. 06

    The easier version

    Let the knees touch down in the bear between repetitions, and turn only as far as the hips go freely.

  7. 07

    The test

    It should feel like the hips turning the body, not the arms dragging it. If the knee scrapes the floor on the way through, lift the hips higher before you thread.