Session 1 Summary: Foundation & Form Practice

Location Circuit Est Centre Chorégraphique, Montreal

Tags session-summarybaseworksstudy-groupwinter-2026

Winter 2026 Smart Movement Study Program | January 24, 2026

Assignment Reference

This session corresponded with the completion of Assignment 1 (Segment 1 & 2: Lessons 1.1-2.12) from the Baseworks Primer. See: 2026 (Winter) Study Group Montreal

Session Overview

Today’s first in-person session corresponded with the completion of Assignment 1 (Segment 1 & 2: Lessons 1-15) from the Baseworks Primer. We focused on the three core forms: Squat, Star Form, and Star Tilt for a practical exploration of several foundational principles and concepts.

Key Concepts We Explored

Distributed Activation. Our repeated, layered instructions were focused on helping you understand and experience Distributed Activation throughout the body. We practiced maintaining simultaneous engagement of multiple muscle groups while keeping specific areas (particularly the neck) relaxed. This was explored through:

We repeated “draw the shoulders down” many times throughout
Relaxing neck muscles while keeping other areas active
Understanding the difference between positioning (the ribcage in relation to the pelvis) and tensing (the stomach)
Developing the ability to sustain activation over extended periods

Micro-Movements. We introduced micro-movements as a way to maintain and refine positions dynamically rather than statically - using the analogy of a “GIF image versus a JPEG image.” We emphasized continuous small adjustments to better understand position and activation.

Gridlines & Symmetry. We emphasized maintaining the arm-shoulder-shoulder-line straight as we practiced tilting movements. This T-shaped arm line is one of the prominent Gridlines in Baseworks.

Fixing-Separating-Isolating. In the star tilt form, we focused on how the upper body tilts as a single unit.

Movement Patterns. Throughout the session, we focused on the following movement patterns:

Arms at shoulder height
Spreading the fingers
Stacked rib cage and pelvis (maintaining the relationship between these structures)
Weight on the heels
Isolating the hinging movement in the hips

The Three Forms We Practiced

1. Squat

We devoted significant time to squat form with detailed instruction on:

Hip-width foot positioning with outside edges parallel
Weight distribution to the heels (with the sensation of “falling backward”)
Hip hinge mechanics - moving the pelvis back while maintaining spine neutrality
Using the wall as a training tool to help you understand proper weight placement
Distinguishing this squat from gym-style squats (no chest elevation)
Maintaining rib cage-pelvis stacked position throughout the movement
Arm forward to offset the weight, and shoulder depression while in the squat
Understanding that knee depth varies by individual capacity

We emphasized: “Think somebody is pushing you back in the crease of your thigh - the spine stays straight, this relationship [rib cage to pelvis] remains the same.”

2. Star Form

We spent equal time on star form, building from initial practice to refined execution:

Wider-than-hip-width stance with the outside edges of the feet parallel
Pulling legs away from each other
Arm positioning at shoulder height with forward hand orientation
Weight over the heels
Finger spreading and shoulder depression
Maintaining stacked rib cage-pelvis position and relaxed abdominal wall
Understanding the sensation of muscles activating as legs pull apart (we had you place your hands on the front of your thighs to feel this activation)
Avoiding chest elevation or butt protrusion - keeping torso neutral

We instructed: “Right leg pushes to the right, left leg pushes to the left, the arms extend out to the sides, the fingertips spread out, the shoulders draw down.”

3. Star Tilt

We gave extensive time and detailed instruction to star tilt, addressing confusion about the movement:

Starting from star form, pivoting one foot forward (90 degrees) and one heel 45 degrees back
Understanding that the tilt comes from the pelvis/hip, not from leaning with the chest (the spine doesn’t move, and the ribcage-pelvis position doesn’t change)
The hip on the back-leg side draws backward as you tilt
The upper body moves as one unified piece with the pelvis
There is no “final version” - the degree of tilt varies by individual hip mobility and leg length
Maintaining rib cage-pelvis alignment is crucial
Continuing to activate legs away from each other throughout the tilt
Arms stay extended at shoulder height, shoulders drawn down

We clarified: “There are two different movements which are very easy to confuse. One is leading from the chest. This is not what we are doing. What we are doing is tilting the pelvis… Think of this as the back hip moving back.”

Additional Practical Elements

Ignition Movement Sequence

We began the session with an “Ignition” practice, including:

Weight shifting to heels with bent knees
“Marionette” arm raises with limp wrists
Wrist torsion with imaginary physio balls
Introduction to the concept of taking breaks when needed
Crucially, we did not use the Baseworks movement patterns of Distributed Activation throughout the Ignition. We will explore the role of Ignition practices in Baseworks later in the course.

Supine and Prone “Assimilation” Work

We concluded with floor-based positioning:

Supine (back-lying) star form exploring weight sensation
Spinal traction technique (chin to chest, rounded upper spine, hip extension)
Prone (stomach) positioning with pelvic movements (or swaying/rocking as Luchida helped to clarify)
Emphasis on sensing weight and its comfort, moving toward a state of weightlessness.

What We Did Not Cover

Simple Cross Inflection was not covered in this session. We’ll practice this in future sessions.

Your Group

You are a diverse group, including massage therapists, somatic practitioners, dancers, teachers, visual artists, and individuals managing various physical conditions. This diversity created rich discussion around adaptations and individual variations in form execution. We were also happy to see that many of you were interacting with each other. Our focus on the cognitive/awareness aspects of physical movement brings together people who might not otherwise meet.

Common Adjustments and Corrections

Throughout the session, we repeatedly addressed habitual movement patterns:

Shoulder hiking up (shoulders rising toward ears, or shoulder elevation) - we constantly reminded you to draw your shoulders down (shoulder depression)
Chest elevation in squat and star tilt (loss of the rib cage-pelvis stacking)
Leading with the chest instead of hinging at the hip in Star Tilt
Confusion between relaxing the belly and positioning the pelvis
Knee alignment (ensuring knees track over feet)
Understanding that movements are “low-level” activation, not maximal effort

Moving Forward

We encourage you to:

Post your questions to the forum with appropriate tags (squat, star form, star tilt, Distributed Activation, micro-movements)
Questions posted in French will be responded to in French
Review this session summary and future summaries we’ll post after each session
Practice independently at home (Use the Smart Revisit feature on your dashboard to revisit the Practice Labs)
Allow time for adaptation, as sensations like tingling, fatigue, or stress typically resolve with consistent practice
Remember that we will be repeating “Distributed Activation” and these principles, like a broken record, to reinforce learning

We want to emphasize that developing these capacities requires sustained practice over time. The synergy between your online primer content and our in-person practice sessions is essential for the transformation this work offers.

Thank you for your engagement today. We look forward to seeing you at the next session and reading your questions on the forum.

Tags: Squat, Star Form, Star Tilt, Distributed Activation, Micro-Movements, Gridlines & Symmetry, Fixing-Separating-Isolating, Stacked Rib Cage and Pelvis, Shoulder Depression, Spreading the Fingers, Ignition, Assimilation