Session 3 Summary: Moderation & Calibration Tools

Winter 2026 Smart Movement Study Program | January 31, 2026

Assignment Reference

This session corresponded with the completion of Assignment 3 (Segment 3: Lessons 3.9-3.14) from the Baseworks Primer. See: 2026 (Winter) Study Group Montreal

---

Session Overview

The third in-person session corresponded with the completion of Assignment 3 (Segment 3: Lessons 3.9-3.14) from the Baseworks Primer. At this point, we have covered all the major movement patterns and foci that we focus on in this course. We practiced all the forms we’ve covered so far: Squat, Wide Squat, Star Form, Star Tilt, Suspended Star Inflection, Front Lunge Extension, Front Lunge Torsion, Reclining Transition, V-Sit, Peak Hold, Square Cross Inflection, Seated Inflection, and Seated Wide Inflection. We were able to move at a faster pace than before, which highlights that as a group we have become familiar with the basics. From now on, we can focus more on refining the quality of movement.

Key Concepts We Explored

Micro-Movements as Calibration Tools. Luchida noted the phrase “micro-movements as recalibration tools” during our opening discussion. We reviewed the theory mentioned in Lesson 2.5 (Macro & Micro-Movements): micro-movements help reduce unconscious or residual tension—we naturally do this when we move our neck after concentrated work. But micro-movements also serve another function: they help us find the “straight lines” we’re searching for. If we freeze in a position, we don’t know what’s happening. By continuing to do micro-movements, we keep searching for the alignments we’re imagining. This searching process is itself the practice.

Natural Breathing vs. Deep Breathing. Mimi asked a question about breathing during forms versus during Ignition, referring to an instruction cue in Ignition about “relaxing the stomach.” We clarified that at any point in the practice, you should breathe in a way so that you’d be able to carry on a conversation. This is quite different from other physical practices where deep breathing is used to overcome physical challenge or build endurance. In Baseworks, if breathing becomes labored, that’s a signal to back off the intensity—reduce the range of motion, reduce the effort, reduce the muscular activity—until you can breathe normally again.

Asia demonstrated an important nuance: when the abdominal muscles are contracted (for example, when leaning back in V-Sit), it doesn’t mean your breathing isn’t natural. The muscles contract automatically to support the position, but you can still speak normally. The criterion isn’t whether muscles are active—it’s whether you can maintain conversational breathing.

Blood Flow Through Distributed Activation. We explored how Baseworks uses a different mechanism for energy than many physical practices. Rather than using deep breathing to stimulate the sympathetic nervous system, which stimulates blood flow to all muscles (while also stimulating the secretion of stress hormones), we use Distributed Activation to stimulate blood flow directly to each muscle without stimulating the release of stress hormones—contraction of a muscle stimulates targeted blood flow to that particular muscle without full-on fight-or-flight sympathetic activation. When we spread the fingers, draw the shoulders down, and grip the heels toward each other, we’re using the heart’s pumping mechanism to circulate blood through the entire body in a less stress-inducing way. This keeps us more neutral—not in “sympathetic mode,” not necessarily in parasympathetic mode—but in a state where we can better regulate and understand our own energy.

Moderation Indicators. We reviewed signals to watch for when deciding whether to back off:

• Pain or compression in any joint
• Body temperature increasing
• Heart rate increasing significantly
• Breath becoming labored
• Feeling a “burn” in a stretch
• Fatigue in any muscle group

Any of these signals means it’s time to reduce intensity, take a break, or simply stop and observe.

Exiting Forms with Control. We emphasized that when a form becomes too much, the response shouldn’t be to “go floppy” and collapse. This blurs the distinction between practice and not-practice. Instead, either take one step back in intensity, or stop entirely and exit the form with the same control you used to enter it. Find a gentle way to release the load and come to rest.

The Forms We Practiced

1. Squat (Review)

We revisited Squat with emphasis on moderation. If the quadriceps feel too active, simply don’t bend the knees as deeply—the squat can happen at a very shallow depth while still working with arm position, shoulder depression, and rib cage-pelvis/spinal alignment. The arms don’t need to go high if that creates strain.

2. Wide Squat (New)

We introduced Wide Squat with feet wider than hip-width apart. Key elements:

• Feet can point slightly outward if parallel feet stress the knees
• Hands connect to the insides of the legs (elbows or forearms)
• Opposition of forces: arms push into legs, legs push into arms
• Shoulders draw down, neck extends
• Pelvis-ribcage stacked
• If the depth creates too much strain, stay higher and focus on the opposing forces

3. Star Form (Review)

We practiced the foundational standing form with all Movement Patterns engaged: legs active away from each other, shoulders drawing down, fingers spreading, neck extending. We reinforced the “springy floor” sensation—weight into the heels, sensing a mild upward bounce as you continuously counter it with shoulder depression.

4. Star Tilt (Review)

We continued refining the hip-initiated lateral movement. As the front-leg hip hinges and drops, the pelvis tilts forward; the upper torso follows as one unified piece. We practiced both sides with hands on hips first to isolate the hip movement.

5. Suspended Star Inflection (New)

We introduced this forward-folding form from the Star Form family:

• Hands stay on hips, legs activate away from each other
• Hinge forward from the hips (similar to Squat mechanics—pelvis moves back)
• Stop BEFORE feeling a strong hamstring stretch—if you feel a stretch, pull back 20% or bend the knees
• Once in position, practice spinal flexion (rounding upper back) and extension (straightening)
• Focus on the spine articulation, not the depth of the forward bend
• “Don’t burn the stretch”—flexibility comes as a byproduct of Distributed Activation at lesser angles, not from pushing into stretches

6. Front (High) Lunge Extension (Review)

We practiced with the ASCEND focus: establishing a grounded base with the back heel high, front knee above heel, legs pulling away for stability. As the torso lifts, the front knee remains in place.

7. Front (High) Lunge Torsion (Review)

Building on Front Lunge Extension, we practiced the rotation element:

• Establish the foundation first
• Back foot heel high, with emphasis on the tiptoe/ball of foot. (Many dropped the heel!)
• Extend the spine in line with the back leg (an important gridline)
• Bring arms to shoulder height with fixed arm line
• From the center of the chest, twist toward the bent leg
• The pelvis does not move—only the upper torso rotates
• Keep pulling legs away for stability throughout

8. Reclining Transition (Review and Expansion)

We used Reclining Transition throughout the session as a linking movement between floor-based forms. Key refinements:

• Forearms under shoulders (90ish degrees)
• Grip forward with forearms to support chest position/assist abdominal strength
• Ankles extended, balls of feet pushing
• Don’t collapse in the chest
• This form was used to transition into V-Sit, Square Cross Inflection, Seated Inflection, Seated Wide Inflection

9. V-Sit (Review)

We practiced V-Sit with emphasis on the automatic abdominal activation that occurs when leaning back—we’re not gripping or “drawing navel to spine,” but rather allowing gravity to create the activation.

• Knees can stay bent; straightening is optional based on your capacity.
• When extending the knees, the knee position does not change (ASCEND focus)

10. Peak Hold

We offered multiple variations:

• Full version on the floor
• Using a chair against the wall for those with shoulder concerns
• Knees can lower to the floor at any time

Key instruction: “If you feel tightness in your shoulders, it’s not just about pain or exhaustion—tightness is also a signal to modify.” The goal is a straight line from sit bones to head, knees bent, heels high. Grip back with toes, grip forward with hands. The neck stays completely relaxed—head hanging (but shoulders drawn down towards hips).

Note: In Peak, we draw the shoulders down toward the pelvis, not toward the floor!

11. Square Cross Inflection (New)

We introduced this form with its somewhat unusual leg positioning:

• Start from Reclining Transition, cross shins in the middle
• Create 90-degree angles at both knees AND both ankles—this “box” shape is essential
• Heel and knee of each leg should be at approximately the same position, shins roughly parallel
• Lower the stacked legs to the floor, come up to sitting.

From seated position:

• Lean back to automatically activate the abdominal wall, arms forward, shoulders down
• Press forward with edges of feet
• Roll forward, flexing upper spine (round)
• Perform micromovements with the spine/rib cage
• Then extend (straighten) the spine - from the lower back and up
• In extension, find a completely flat upper body “like opening a hardcover book”
• If in the extended position your pelvis is at 90 degrees or tilting back, use your hands behind your pelvis to lightly support the movement
• Wiggle the ribcage to release tension and search for alignment
• Shoulders draw down, neck in line with spine
• Flex upper spine again, then exit by unrolling and leaning back

We practiced both sides. This position is “very counterintuitive” and “not very natural”—we adjusted many people based on individual hip mobility. The tendency is for ankles to go soft and drop; try to keep them flexed. Follow the Practice Labs for detailed guidance.

12. Seated Wide Inflection (New)

From Reclining Transition:

• Open legs wider than hips-width apart, lower to floor
• Ankles extended (like standing on tiptoes), but toes pull back toward you/spread the toes
• Rotate thighs and ankles slightly inward—but don’t let feet collapse inward (top of the foot facing up); the tendency is for feet to “open outward”
• Practice spinal flexion and extension (INFLECT focus)
• Stop before feeling a strong hamstring stretch
• Shoulders draw down throughout

13. Seated Inflection (New)

Similar dynamics to Seated Wide Inflection but with legs together:

• Legs extend forward, feet opening outward (heels together, toes apart)
• Internal rotation of thighs
• Spinal flexion to extension
• Press backs of legs down
• Again, don’t push into hamstring stretch—focus on spinal articulation

Ignition and Assimilation

Ignition. We began with the familiar Ignition sequence: micro-bent knees, weight to heels, marionette arms, wrist torsion. We added emphasis on monitoring body temperature and heart rate as calibration indicators. The Ignition serves as a tool to understand how tired or energetic you feel before entering the main practice.

Assimilation. We concluded with supine floor work including:

• Spinal traction: chin toward chest, head lifted, arms reaching forward, legs extending away—lengthening the lower spine
• Once lower back feels flat, lower head while keeping chin toward chest
• Optional: use hand behind head to gently aid neck traction
• Release all activity and sense the weight of the body dissolving into the floor
• Prone (face-down) rest

On Moderation: A Personal Note

We spent significant time discussing moderation because it’s central to sustainable practice. Patrick shared his own situation: osteoarthritis that fluctuates with weather (Montreal winters are particularly challenging), recent illness that caused joint pain and weight gain. “I’m the founder and I should be able to show off—do handstands and all the things I used to do. But the reality is I have joint pain, so I always moderate. When you see me teaching, I’m moderating.”

Note: Patrick’s injuries come from competitive sports (impact injuries from falling) and advanced yoga & martial arts practice—working with his own injuries was a significant inspiration for him to develop Baseworks.

The point isn’t that Patrick can’t do advanced movements—it’s that moderating allows him to get exactly the same benefits from the practice that someone with greater mobility, flexibility, or strength would get. Patrick also shared that Asia was “very tight and clumsy” when she first started; her current proficiency came as an adaptation to the practice. The adaptation happened because of consistent, moderated practice—not from pushing through pain or fatigue.

You are the best judges of your own experience. We don’t know what’s happening in your body or your life. Use these movements as tools in your toolbox to address whatever you’re working with. That becomes more obvious the more you practice.

Common Adjustments and Corrections

Throughout the session, we addressed:

• Ankle position in Square Cross Inflection - tendency to let ankles go soft; keep 90-degree flexion
• Shin alignment in Square Cross Inflection - heels and knees should be at similar positions to create the “box”, shins roughly parallel (when looking from above. If hip mobility is limited, knees might be quite high)
• Depth vs. spinal articulation in INFLECT forms - prioritize flexion/extension over depth
• Hamstring stretch management - stop before intensity, bend knees if needed
• Collapsing out of forms - exit with control, don’t “go floppy”
• Forgetting to spread the fingers - when hands are off the floor, we need to remember to spread the fingers the entire time
• Forgetting ankle activation - when the foot is off the floor (V-Sit) or on the floor (Seated Inflection, Square Cross Inflection), we extend the ankles and push the balls of the feet the entire time (we do NOT flex the ankles). When we are on tiptoes (High Lunge, Peak Hold), extend the ankle/bring the heels high and grip back. This results in a very similar movement as if you are wearing very high heels or are standing on the tiptoes.
• Chest collapsing in Reclining Transition - keep forearms gripping forward, chest lifted
• Breath becoming labored - signal to reduce intensity

What We Did Not Cover

We covered all planned forms for this session!

Session 4 will continue building on these foundations with the Intensity Modification content from Segment 4. We will occasionally add new forms, but no significantly new movement dynamics. From now on, the content will be more and more familiar.

---

Tags: Squat, Wide Squat, Star Form, Star Tilt, Suspended Star Inflection, Front Lunge, Reclining Transition, V-Sit, Peak Hold, Square Cross Inflection, Seated Wide Inflection, Seated Inflection, Structure, Gravity, Converge, Ascend, Distributed Activation, Micro-Movements, Stacked Rib Cage and Pelvis, Shoulder Depression, Spreading the Fingers, Heel Traction, Leg Abduction, Ignition, Assimilation, INFLECT

---

Group Post - Session 3

[Le français suit]

Thank you all for Saturday’s session. We’ve posted a detailed summary of everything we covered, which you can find here on the forum.

Your Next Assignment – Due Before Session 4 (Saturday, February 7, 9:40-11:10): Complete Segment 4, all lessons Total time: approximately 87 minutes

This is the longest assignment, but you now have a full week to work through it. As mentioned in the session, if finding time and space for the Practice Labs is challenging, we recommend going through all the content first just to complete the assignment, then revisiting the Practice Labs afterward. This way, you don’t need to be in a practice-conducive space to get through the material. Of course, if you have time to complete the Key Points and Practice Labs as intended while still finishing the assignment, please go ahead.

A Few Program Reminders:

We’re only covering the first five of ten segments in this study group. After completing five segments with us, you have the remainder of your three-month access to finish at your own pace. Completing the Primer within three months automatically extends your access to one year.

The Primer is one learning track on our platform. Other learning tracks are also available to you, including an extensive repository of practice applications—hundreds of hours of content developed and refined over the years. We’re also exploring continuation session options for this and previous cohorts, and future cohorts are open to previous participants at subsidized rates.

Coming Soon: We’ll post again before the next session with recommendations on what to bring to Session 4. Please stay tuned.

We look forward to seeing you on Saturday.

Patrick & Asia