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Session 6 Transcript

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Patrick Oancia 00:00 Good. Tap. Tap. Again. Okay, good. I’m trying not to tap too much. Okay. Okay. So, we’re going to go ahead and start. There’s a few people, obviously, that aren’t here yet, but maybe they’ll come. Andrew is going to be taking photos of us today. If you we didn’t hear anything back from after the waiver if you don’t want your photographs taken If you don’t want your photo if you don’t want to be noticed noticeably Recognizable in the photographs you can let us know either now or later. It doesn’t really matter He’s not gonna try and avoid taking photographs of you. We’ll just remove people from photographs if they don’t want to be there. Yeah All right, so let’s come up standing A little bit wider than hips width apart we’re going to be sitting back onto the edge of the stool and you can start a little bit by moving from one leg to the other leg just shifting the weight sense that change in gravity from one leg to the other leg the weight and then you can even just tuck the pelvis down once in the beginning and then allow hey matthew how you doing and then allow come back to neutral tuck it down once again come back to neutral so you’re just kind of getting a sense of how the pelvis is moving here uh we’re not overtly doing this that just so you can feel that weight go to the heel pelvis goes neutral lower back is just in its natural shape the chest isn’t sticking out. So everything’s quite neutral here, weight to the heels, relax the arms and then they just raise up, shoulders height, torsion the wrists forward, keep the weight back to the heels and relax the head. So remember the most active part here is that we torsion the wrists forward. They don’t point out that they point forward and that’s the the awkward part of this. Other than that we’re not applying any of the Baseworks movement patterns here. We’re just standing. This torsioning is the only dynamic thing that happens. The breath stays totally calm and the belly is just totally relaxed. Weight goes back towards the heels. The neck is relaxed. if it feels comfortable for you you can even close the eyes here but it’s not a withdrawal we don’t want to withdraw from the experience by closing the eyes but if it feels better for you to close the eyes go ahead if if you’re scared about the balance keep the eyes a little bit open you can even just pick a spot down on the floor and look at that spot If one arm is really bent, symmetrically don’t do both.

Asia Shcherbakova 03:33 Just focus on the lower.

Patrick Oancia 03:51 Periodically just checking the wrists. Making sure that they’re torsioning. Try not to let this go soft. We’re always torturing forward with the wrists. You can remember to let the arms down if you feel tired any point in time. It’s not about persevering with the arms up. You might feel it’s easier now to keep them up. Maybe not. Doesn’t matter. Yeah, so don’t lock and assist it. Come.

Asia Shcherbakova 04:42 Try it. and the shoulders, yeah Yes.

Patrick Oancia 05:35 Yes?

Asia Shcherbakova 05:36 Yes.

Patrick Oancia 05:40 So we’re going to try and synchronize the movement, lowering the arms with the knees straightening. So the knees aren’t bent so much, so as we lower the arms we micro extend the knees so that by the time the arms are all the way down, the knees become straight, but don’t lock the knees. The knees just become straight with the arms all the way down, so these two movements we synchronize and then when the arms get down here really just try and let everything relax. Move the neck a little bit if you’d like. You can shake the wrists a bit if you’d like. Maybe something helps like this just to let it relax a bit. Hey, Sarah. How are you doing? Good morning. You don’t have to worry about that. Everybody’s late. Matthew was late. Everybody was late. Doesn’t matter. Sometimes we’re even late. If you get to know us. Okay, the feet are going to come hips width apart and now we’re getting the parallel lines, right? So let’s set the feet up. Remember the heels should go a little bit away from each other here as we look down. And just a reminder as we go through everything that it’s absolutely fine to do some things and not to do other things. So if today, for example, you feel a cramp somewhere in the leg and it bothers you, you can maybe stop the movement that keep drawing the shoulders down, if that makes sense, right? Or if there’s tension in any part of the body and you feel like you don’t want to move so much, you can even just spread the fingers, right? So that type of movement, even with the shoulders drawing down and spreading the the fingers that’s enough you can try to just do whatever you can to to continue doing whatever the associated movements are also the heels can grip right various different things that we’ve been going through so let’s start with that let’s start by drawing the shoulders down and then trying to extend and move the neck away from that and spread through the fingers and let’s go ahead and and mildly grip the heels toward each other just a little bit so you feel that legs become active as we spread the fingers down, as we draw the shoulders down, and then the neck kind of becomes long and elongates away from that movement. So spreading shoulders depress, heels together, back of the neck extends, and then we can sort of start to initiate some of the micro movements. So kind of an oscillation of the ribcage that goes around the pelvis like this. So we’re not drawing the navel back to the belly here, we’re letting the belly go completely soft, but you see there’s a movement in the hips, that’s not exactly what we’re doing. We’re trying to isolate the movement of the ribcage. You see that my hips don’t move at all? We’re just trying to get the movement of the ribcage floating around above the pelvis. So we’re keeping this part static, this part fluid if we move around. And then you can try adding those things together periodically. You can draw the shoulders down, spread the fingers, extend through the back of the neck, grip the heels in, then float the ribcage a bit and then move the neck. The movements, the micro movements can be introduced at whatever point you think you’d like to play with the calibration of those movements. Continue to spread the fingers, continue to draw the shoulders down, continue to extend through the back of the neck, continue to draw the heels toward each other, and then just let everything go soft. Hinge into the hips and as we hinge into the hips we’re bringing the arms forward and we’re going to do whatever depth of the squat we’re going to reach into today. So weight to the heels, extend the arms forward and you can even take the arms a little bit further away from each other here as you do this. Draw the shoulders now down towards the hips and even you can grip the heels slightly towards each other here as you spread through the fingers and the back of the neck extends away from the depression of the shoulders. So many things turned on here, fingers spread, shoulders draw down, heels pulling toward each other, back of the neck extends, and then you could add some of the fluidity here as well in the rib cage, through the neck, fingers extend, shoulders draw down, and then we’re going to straighten the knees as we lower the arms. It’s a reverse motion and we’re trying to coordinate the knees becoming straight with the arms going down. It’s a very slow movement to gain. We speed it up later, but we’re trying to get used to the coordination of the movements first because it’s very easy to just throw momentum into a movement and we’re trying to break down the idiosyncrasies of the movement. So a faster release would be something like this, but it’s not just this, if that makes sense. So remember that when we’re coming out of other forms. Let’s take the feet now a little bit wider than hips width apart and we’re still trying to keep the outside edges of the feet parallel to each other and let’s start with the hands onto the hips here like this. So let’s first adjust the toes a little bit in towards each other even just overtly in so that we can have this this parallel line. You can move the hips a little bit from side to side first shift the weight from one foot to the other foot just a little bit initially and then relax the arms down first and then as you reach the arms up bring them to shoulders height palms spread forward then we’re going to draw the shoulders down extend through the back of the neck and you can mildly pull the feet away from each other here too so that the feet try to pull the ground apart a bit as you spread through the fingers as you draw the shoulders down as you extend through the back of the neck you could grip the toes into the ground just a little bit here. Activate the feet a bit more. Spread through the fingers and then go ahead and you can see this again, you’re trying to not move the hips, you’re just trying to move the rib cage. You see that? A rib cage floats around the pelvis, the top of the pelvis. My hips don’t move, the hips are not moving, but just the rib cage is moving. There are very, very subtle movements. You can spread through the fingers again, draw the shoulders down, extend through the back of the neck and the feet continue to pull away from each other here. Continue to spread the fingers, continue to draw the shoulders down, continue to extend through the back of the neck, continue to fold the feet away from each other here and then we’re going to release the arms down. Place the hands onto the waist. Move through the hips a little bit and let’s synchronize first with the front foot then the back foot so we’re going to be turning that front foot to the left and the upper torso is moving with it then the back heel drops so the front foot sorry the left foot okay let’s say the left foot the left foot turns to the left and the right heel drops back and then the upper torso is facing in that direction right so this kind of like fan direction forward. It’s not turned towards the front leg, it’s in between both legs. And then from here we’re going to raise the arms up again, spread through the fingers, draw the shoulders down. We’re going to pull the feet away from each other on the floor and then we’re going to be sort of drawing that left hip back a little bit as the upper torso just automatically tilts forward a bit. So the left foot pulling back, this arms stay in one line, the shoulders draw down towards the hips. You can move in the neck here a little bit too, actively move through the neck, spread through the fingers, drawing the shoulders down, and then go ahead and activate the legs as you come upright. And then we’re going to place the hands back onto the hips first. Now let’s reverse the activity. So we started with the left foot first. Let’s turn the left foot back to center first. See the right one’s still pointing there, right? And then we’re going to pull the right heel in. The feet come parallel to each other again. We’re back to the front. So we’re playing a little bit too with the order of how we do things here too, just to get the brain working in different sequences. So we’ll start now just for the hell of it. We’ll start with the left heel back, right? That right foot doesn’t move, right? The left heel back. So this right foot’s pointing, it’s a little bit strange. And then that right foot moves out and the upper torso is like this. Remember, it’s like this. You’re not going this, you’re doing this. Hands stay to the waist, pull the feet away from each other and then reach the arms up. Spread through the fingers, draw the shoulders down, continually activate the legs away, move through the back of the neck, spread through the fingers, drawing the shoulders down, pull the feet apart, spread through the fingers, draw the shoulders down, extend through the back of the neck. Micro movements with the rib cage over the top of the pelvis. You know, we’re eventually you just do this stuff on your own, but I’ll guide you through it for the time being. at some point if we continue our practice together into March, April, June which we have sessions we’re announcing right now we’ll do less talking sometimes and more just allowing you to experience the movements. Spread through the fingers, draw the shoulders down, actively pull the legs away from each other, move through the back of the neck, float the ribcage, move the neck. Release the arms down. Place the hands onto the waist. We’re going to turn now this right foot in first. And then the left heel comes in. Step the feet together, hips width apart. I’m going to change my position. If you want to change your position, you can change your position anytime you’d like to. So I’m going to change my position just to fuck with you all, right? I’m going to change my position. Not literally. Thank you, Manon. Thank you for the… That’s the word I’m looking for in French or English. Consent. The consent. Thank you for your consent. So the feet are hips width apart, hinge into the knees. Now we’re keeping this hip width line. we’re going to take that foot back. It doesn’t matter how far it goes, remember, the most important thing is you’re really high to the tiptoe, right? You can remember that. Some will go to a deeper lunge, some will be in a less deep lunge, some will be to here, but just make sure that tiptoe is really high wherever you are. The hands will just stay onto the waist, the feet are hips width apart, pull the legs away from each other here, and then we’re going to take the arms out to the side and forward and up and you can keep the arms slightly away from each other particularly the shoulders are tight to make it a bit more of an open feeling here. Continue to draw the shoulders down as you pull the legs away from each other extend through the back of the neck, spread through the fingers, actively pull the legs away, float the ribcage here now and then we start to move from the center of the sternum so the chest will move forward and a circumlinear motion up. So we’re thinking about the the chest movement forward, circumlinear motion up so that the middle of the back arches more than the lower back and then the upper back comes up like this. Continue to draw the shoulders down, continue to spread the fingers, release the extension, hands come down to the waist for a second. We’re trying to shift the weight to this front foot and again in a controlled manner we’re bringing the other foot forward without momentum without jumping without being abrupt we’re trying to transfer the movements very in a very fluid way hands can come back on the waist for a second just if you feel like your breath got a bit heavy you can just relax for a second relax the belly I’m going to hinge into the hips again and the weight’s going to go over to the right leg and then this one’s just going to slide back in the same hip width line high to the tiptoe of that back foot this right knee does not come over the top of the front toes. It stays over the top of the heels, high to the tiptoe. So really high here. Then the arms come out. Remember the nose is in line with the sternum, in line with the pubis midline. Onto the ground, the arms come out. Spread through the fingers, draw the shoulders down, activate the legs away from each other, and then the sternum goes forward and up like a circle. So this part of the chest moves forward and up and the arch happens more in the thoracic spine, the upper spine, as you arch upward like this. Don’t feel it here, extend more forward if you need to and lift if that’s going to feel better for you. Continue to draw the shoulders down, spread through the fingers, activate the legs away from each other, release the arms down, hands come to the waist, release the arch. We’re going to transferred the weight to this front foot you can see how much control I got in that front leg I’m just trying to bring that forward now to meet the other foot in that same position Hinge again. Take the arms out like this first. Shift the weight to the left foot. We’re going to take that right foot back. Again, hips width. We’re going to take the arms out to the side. Activate the legs away from each other. Draw the shoulders down. Spread through the fingers. Relax the back of the neck. Now, you think that the axis is the head center of the chest. it turns to the left, right? So the arms don’t break their line here, the arms stay uniform. So this axis just turns to the left, the arms move with that involuntarily. So we add a bit of a torsion here, activating the legs away from each other, that turn this chest back to center. So the movement originates from the chest, the arms just follow that movement, the hands come down, you can even place them onto the waist if you’d like for a second. You can shift the weight to that left foot. And the same thing here, this becomes very light as we come forward. I’m just exaggerating the movement with the leg. You don’t have to do that. I’m just trying to show you how much control the standing leg has when we do the movements. So we come back to this position here and we just rest for a second. Okay, hinge, take the arms out. Weight comes to that right leg, take that left leg back. Doesn’t matter how long it goes back. It can be just short, it can be a bit longer. This knee’s over the top of the ankle, bring the arms out to the side. The access is through the crown of the head through into the sternum, right? So what happens here is that the sternum turns towards the right leg and you turn as you twist. Continue to draw the shoulders down, continue to spread the fingers, continue to activate the legs away from each other, like you’re trying to pull the floor apart. The back of the neck stays extended or neutrally relaxed. You can also float the rib cage here. Micro movement into the rib cage. The arms move with the micro movement as you can see. They come back to center, arms come down, shift the weight to that right foot, left foot comes forward, and legs go straight. Feet hips width apart, hands come to the waist. Hinge into the hips. Weight to the right foot. Left foot just steps back maybe 60 to 80 centimeters. The sole of that left foot is flat. The feet are still hips-width apart. You can see the edge, the edge, hips-width. The hips are not open like this. They’re pointing forward. Both feet are flat. Both legs are straight. Hands come onto the hips. You can move if you want. Remember, I’m just fucking with you, right? Activate the legs away. Pull them apart. Flex the upper spine now. The head just moves with the flexion. You can think the head is not separate from the movement. If you don’t want to look at me, you don’t have to. Just flex the upper spine, and with the spinal flexion, activate the legs away as you draw the shoulders down and go forward a bit. So the spine here is still flexed. With the legs actively drawing away from each other and with the shoulders drawing down towards the hips, we’re going to go from our flexion to extension, And that should kind of lead with the chest. But we’re not arching here. We’re just going completely straight with the spine. So we were flexed. Now we extend. And we’re going to flex again. Like somebody’s pushing into the sternum. And we’re going to turn our weight to that front leg. And come upright. Back to center. Make your hands go down once. Straight. Up. Three different positions. Bend the knees, shift the way to the left foot, the right foot goes back to 60-80 centimeters, what’s comfortable, flat feet, straight legs. So you might have to adjust the position of the leg here, but the feet are still hips width, not together, not too far apart, hips width. Hands remember we were doing it with the line on the floor last week, but even without the line, you can think crown of the head, chin, chest, middle of the chest, pubis is the line that you draw between the legs, and that’s the flexion point here, we’re flexing over that line. So hands come down to the waist, upper spine flexes like this, the head just moves with that, see my head just moves, It’s not separate from the movement. And with the upper spine flexion, like this turtle back, we refer to it sometimes, like a turtle back, a flexion with the upper back, then you turn a little bit forward and down as you continually pull the legs away from each other. Now, with the legs anchoring and with the shoulders drawing down towards the hips, try to straighten through the spine. So the legs are like the anchor for the movement of the spine, if that makes sense. So the legs anchor and then the spine movement becomes fluid because the legs are stabilizing. Continue to draw the shoulders down. You can continue to extend out through the back of the neck. Flex the spine again. As your spine flexes, you can roll up, bend that left knee and step forward. so it was a bit of a different coming out of it there we rolled up bent the left knee and came forward to standing again just see how everything feels at this point did you feel anything into your lower back if you did then maybe you need to focus more on the flexion in the upper spine

Asia Shcherbakova 27:13 can I just make one comment I just observed when you do this pay attention to what your pelvis is doing. The tendency is that it’s a little bit turned like this and you really want to imagine the midline, turn your pelvis towards that line and then when you’re doing the flexion extension flexion movements they’re towards this line. If your pelvis is here the movement is going to be completely asymmetrical. Just pay

Patrick Oancia 27:37 attention to that. Okay now we’re gonna bring the feet a little bit wider than width apart and we’re doing the same flexion to extension movement. Now if you feel more comfortable just flexing the spine and not moving forward we can flex the spine and stay upright like this as we pull the legs away from each other or you’re going to be flexing the spine you’re going to be trying to tuck forward a little bit. But the most important thing here is the activation of the legs, the shoulders drawing down with the mobilization of the upper spine. So think about that, the belly stays relaxed and then if you want to follow into the forward folding motion you can follow in, but if it’s uncomfortable in the lower back particularly just stay upright and practice this flexion more than anything else. The hands come to the waist, shoulders draw down towards the hips, legs pull away from each other, upper spine flexes, the arms just drop forward naturally with the upper spine flexion, the arms don’t actually move, it’s just the flexion which gives the illusion that they move but they’re not and then we go forward a little bit with the flexion as the legs pull away from each other, as we continue to draw the shoulders down towards the hips, as we continue to extend through the back of the neck as we continue to pull the floor apart with the feet with the flexion now and with the feet stable extend to the extension so the spine becomes straight so from flexion to extension the shoulder movement draws down into that extension movement so there’s an opposition there flexion extension shoulders oppose that movement down so it almost locks it into position. Again my demonstrations are a bit abrupt but they don’t have to be that abrupt, the movements don’t have to be that abrupt. Now flex again, you can flex the upper spine and you can see here with the upper spine flexion you can roll up and out of it with the feet pulling away from each other and with the shoulders continuing to draw down. feet comes hips width apart again let’s go down to the floor just hook around hang on Hang back. Tilt. Or don’t. Extend the leg straight. Forearms down. Press the balls of the feet. Lift the chest. Bend the left leg. Bend the right leg. Connect the ankles, bring the heels toward the butt. Lower the legs like this. Take one arm like this and go forward. The weight of the arm. Take the other arm like this. See, I’m hanging back still. And we go forward. The arms come through the legs and your upper torso and arms are still opposing. So as we start to flex like this forward, You can oppose the flexion with the feet pressing. So you’re trying to push yourself away with the feet as you flex forward. Again, my demonstration is very dynamic. It doesn’t have to be so dynamic. The shoulders continue to draw down. And you can let the arms now relax to the side of the body. The feet continue to press down and forward. The head, if it feels a bit tense, you can move the neck from side to side. Isolate more just the upper part of the back with the flexion. Remember, again, any point in time you can come out and you can just do the other adjustments and movements. The shoulders can draw down, the fingers can spread, the feet can press to the floor. Any discomfort, try to find a way to be out of the discomfort and still do the movements which are possible. Press the feet to the floor continually as you flex the spine. And then what we’re going to do from here is the anchored feet will be the foundation for the extension. Okay, so we’re pressing and then the upper chest just goes upward. And then we go from a spinal flexion to spinal extension. And you may go back a little bit to extend here. This is also okay. You can take the hands back like this. Continue to draw the shoulders down towards the hips. As you press the feet into the floor, you can move through the neck a little bit here. and then we’re going to be doing the flexion again one more time. So as you flex the feet press and then you can let the hands go so you can see you have more control with the feet in the flexion here and then we’re going to be going like this tilting tilting tilting with the flexion the upper spine still flex you can take the feet up in a balance then like we’re trying to Synchronize the movement of the arms going down with the legs becoming straight. So it’s a very, very fluid but gentle movement. Balls of the feet press forward. Lift the chest. Bend the right knee. Left knee. Is that right? Heels come towards the pelvis. Go like this. One arm comes up first. Bring. Then the other arm comes up like this. Balance. Drop the feet. Hang back once. Once the feet are down, hang back. Let the knees drop if you can. Let the knees drop. The feet press, and with the feet pressing, you’re flexing. The flexion happens. The flexion with the feet dropping allows for you to create this foundation in which we’re going to be moving forward. The feet are the thing that are guiding that movement. Then the hands can go down, upper spine flexed, the neck is just moving with the chest, is not moving independently from the chest. So occasionally you can turn the neck side to side if you feel that it’s tense, but don’t move it forward or backward, just allow the neck to be neutral. Upper spine flexes a bit more and you can go a little bit further into the forward. See my back is like, Asha come over here. Asha.

Asia Shcherbakova 34:38

  • Yeah.

Patrick Oancia 34:39 over for a second? Yeah. If you can just, can you hit my back? Hit? Yeah. Like you mean like this? No, hit it. What? Tap it. So people can hear. My back is very solid here. It’s relaxed, but it’s very, very solid. You want to feel like it’s a turtle shell. Yeah okay slap me a bit harder darling. All right then with that turtle shell we want to let that go soft and extend right. See? See Ashton’s putting her hands right in my back here where I’m extending so I’m extending out of the thoracic spine as I lift and then of course if you want you can take the hands to the side here and support that so you can extend a little bit more and you can turn the head from side to side. Go ahead now and draw the shoulders down once. As you extend through the spine, draw the shoulders down, continue to press the feet. I’m trying to push backward like that, see what’s going on with Asha, where you can have the hands back like this, absolutely fine. Then as we flex, I’ll give that go Asha. Don’t touch me. Flex, don’t Touch me again. Flex the upper spine. Tilt.

Asia Shcherbakova 35:57 Here the movement is like this.

Patrick Oancia 35:58 Yeah, it’s like she’s trying to push me over the center. And when we tilt back, we’re trying to find that tipping point, the balance. Yeah. Hi Sandra. Extend the legs as you lower, right? So we’re synchronizing this movement again. We’re trying to synchronize these movements to let everything become quite fluid. Once the arms land, lift the chest. Okay, bend the left knee, bend the right knee. This is the weird one, remember? The ankles. We’re going to cross the shins, come forward. Don’t use momentum. Come forward like this with the shins crossed. Now once you get up, we adjust a little bit so that the feet are like in this shape. I don’t know if everybody can see me, but the square, it’s like a square. The soles of the feet are parallel. The shins are parallel, or as much as they can be. And then from there, this is a little bit more demanding on the hips. So you may want to bring the knees a little bit higher to compensate. The more the knees go down, the more you’re going to feel it to the hips. So the more the knees are up, the more manageable it’s going to be to press the legs. So the hip mobility is something that comes as a byproduct to the movement, but you don’t have to force it today. So the same thing, flex, push, oppose this flexion forward. The outside edges of the feet are pressing down into the flexion, the turtle back. And then you can come forward a little bit into the forward fold like this, or you can stay more upright and challenge the flexion. Continue to press the feet into the ground as you flex. And then we’re going to find our extension. So as Asha was just doing, she had her hand at the lower part of my middle back as we extend up so that you can feel how the spine becomes straight and the arms just go out to the side like this. Yeah. You’re still continuing to press with the feet. And what I left out was the shoulder movement. The shoulders are always drawing down through all these movements too. So the shoulders oppose the flexion extension movement. So I’m going to try to dial that in a little bit more. Shoulders continue to draw down as you flex the spine. Right? As you continue to press the feet to the floor, the shoulders continue to draw down. You can move the neck from side to side here. And we didn’t start to undulate the spine too much, but you can also do the micro movements over the top of the hips. Now it’s a lot easier to do this micro movement with the ribcage when the hips are on the floor and not move the hips, because the hips are stationary. It’s more, you get more of a visceral understanding of what it can be like when you’re standing. And then we’re going to go from, we’re going to tilt back. As we tilt back, we’re going to draw the shoulders down. Tilting, tilting, tilting, tilting, tilting, til we get to that point. And then again, we unpack it. And we lower. Lift the chest as your arms lower down. Bend that right knee. Flex the ankle. Bend the left knee. Flex the ankle. Lower the legs first. When your legs are lowered, try from here to come up. Right? So you can take the opposite arm up. Actually my opposite arm would be the left. And then the right, you can still see I’m hanging back here. I’m still in a half of a crunch here. You can move the feet away from each other a little bit more. Upper spine flexes. As you continue to oppose the floor, flex the upper spine as you come forward. Upper spine flexion. Upper spine flexion, shoulders draw down. Feet pressed down and forward, like you’re trying to push your pelvis away. Shoulders continue to draw down. The neck is just relaxed. It’s not moving independently from this flexion. Then we’re going to try, with the shoulders drawing down, to move into our extension. So the shoulders pull down as you extend. So we’re opposing again. We’re opposing the extension. We talked about that when we were standing. The shoulders draw and oppose the extension. And the hands can adjust away from the side of the body like this. The neck moves a little bit from side to side. Like this. Feet are pressing into the floor, continually opposing that movement. Then we’re going to flex the upper spine again. So you’re going to flex, hands can come out. Finding our tipping point here. So we’re playing with the weight of the legs, and we’re playing with the weight of the arms. You can hang back a little bit more here. You’re trying to find the balance, the tipping point here. Extend the legs, balls of the feet come together. open the feet, lower the arms down, bring the legs wide like this, only a little bit, lower the legs. Once the feet are onto the ground, look at your feet, don’t let them fall to the side like this. Balls of the feet press forward like you’re tiptoeing on the ground. Does that make sense? If you tiptoe like this it’s difficult, right? So you can imagine that you need to press through the inner ball of the foot to tiptoe and that makes the legs quite active. Now we’re going to try with the opposite arm that you just did from before so take the right arm forward like this see I’m still hanging back left arm comes forward keep the feet open flex the upper spine as you flex the upper spine and the balls of the feet press forward the ankles extended press the calves into the floor the back of the legs. So the calves go into the floor, the shoulders draw down, you’re staying in your flexion, you might not go so far forward, it might just come to this point, staying in the flexion, staying in the flexion, continue to draw the shoulders down, now you can isolate the movement, micro movements with the rib cage, the belly becomes soft, or it is soft, it should always be soft and then we’re going to do our flexion to extension with the shoulders drawing downward. So we’re going to flexion to extension up with the shoulders drawing down, lift the sternum upright, move through the neck, the backs of the the calves can be pressing down, don’t let the feet fall, Don’t let the feet curl. Keep opening the feet. Keep pressing the backs of the legs down. Keep lifting through the chest. Keep drawing the shoulders down. Just a little bit, these movements, not as extreme as what I’m doing. And then we’re going to flex again. We’re going to tilt back with the flexion. The shoulders are drawing down here. So this becomes quite active as we draw back. Finding that tipping point, the balance. Arms come. balls of the feet come together press the balls of the feet forward lower down yeah bit of a fucker that one isn’t it believe it or not it becomes much easier so same here like we’re tiptoeing you can see that so the feet don’t collapse they open take the other arm up This one. Tiptoe, upper spine flexes. Keep the feet open, keep the feet pressing forward, upper spine flexion. Shoulders draw down now, upper spine still flexes. Open through the feet. Feet are staying open here. Upper spine flexion. Flexion to extension shoulders draw down away from that movement we extend the shoulders draw down the neck it becomes free I’m not opening my chest here I’m just extending the spine the arms open with the extension flex the upper spine Press, shoulders draw down, flexion. Lay flat. Hands come to the knees like this. we’re gonna do one more fucker of a form and then we’re gonna do the real fuckers rock a little bit up rock up rock yourself up ideally put your feet down to the floor so we’re gonna do one one more suspension with the legs and then we’re gonna be practicing our our leg raises so you remember in the leg raises just before we do them. When you’re lying down you may not want to look at me. So the options in the leg raises are the knees can be bent but if the knees are bent you’re still extending and flexing the ankles and you can remember that there was that kind of circular type of imaginary surface that you’re trying to slide the feet on but the movement is also opposing that circular surface so you can imagine as we as we lift the legs it’s kind of like almost like we’re pressing on something like there’s a imaginary surface on the top. So you can imagine that that surface exists but it’s more of a circular shape when we’re doing the leg raises the knees can stay bent or the knees can be straight.

Asia Shcherbakova 46:18 You can also imagine that somebody’s pressing exactly this so as it goes down somebody’s pressing in. Somebody’s resisting. Somebody’s resisting like this. So you’re constantly sort of

Patrick Oancia 46:28 pressing against that sort of imaginary resistance as we go down. Therefore, the movement of the legs doesn’t have to go all the way down. It can just be just 10 degrees, really just a very little bit. If your knees are bent though, it’s very important not just to lower and lift, but to keep the ankles extended because that gives you the sensation this opposing without the legs being straight. So your choice will be to do whatever, a 10 or 20 degrees or to bend the knees and do 10 or 20 degrees, but we’re remembering not to arch the lower back when we do this, not to use any momentum when we’re doing this. We’re trying to control the movement with as much fluidity and activity as possible. The shoulders here continue to draw down as we do this movement. When we lift we still press the legs up and back and we’ll do a few and then we’ll have the hands come down to the knees like this. But first let’s do our last suspension before we go down. So hook on to the knees. Say a prayer for yourself. All right. You’re going to tilt back. Four arms down, balls of the feet extend. Lower the feet. Take the right hand around and cup this knee. The feet come still hips width apart here, not together but hips width. The left hand comes forward, cup the knee and then hang off the knees. So you’re trying to find a point where you’re hanging. Now we’re going to tilt and with that tilting in this hanging position here we’re going to initiate the movement from the shoulder we’re going to press this left hand forward. The shoulder initiates the movement see and then the right hand presses forward the shoulder initiates the movement so the upper back becomes solid and then we’re going to straighten the legs the knees come together or sorry the toes come together now and straighten the legs and if you want icing on the cake you can lift the chest and then lower back. Feet come down, hands come to the knees, rock a little bit side to side. Okay the hands come away from the body now. So see that? The hands come away from the body and down to the floor. The back of the arms and the back of the shoulders stay flat to the floor. They don’t lift up. You can straighten the legs to whatever point you feel comfortable. The thighs should be at 90 degrees to the floor. If your legs can go straight, you have the flexibility, you make them go straight. If not, you keep the thighs, the upper part of the leg, 90 degrees to the floor. Go ahead now, as you press up and lower, draw the shoulders down towards your hips and as you press forward lift the legs back up two more times as you press up press forward and lower draw the shoulders down as you press forward press up and draw the shoulders down continually one more draw the shoulders down press forward and down draw the shoulders down press forward and up, bend the knees, hands come to the knees, relax completely with the hands onto the knees. Aight, find your way to rock back up. If you’d like to rock or if you’d like to do a lift and a transition up you can also do that. We always say after this people can rock up if they want with momentum but that’s cheating. You can always just try to find your way back up without rocking using the legs right. So it’s quite easy see the legs are what helps you lever. See that? It flicks the upper spine. That is hard right now. So back up to this position. So now, Ashley, maybe that towel. I’m just going to show you, just in case, and you have your option today of using a towel like this. If you have one, if you don’t have one, you can sit cross-legged like this too when we go through this. But you don’t always need a big towel, but some people like to have a surface like that. So when we do our diamond, there could be something under the ankles. So if you remember, everybody sees my feet. My heels are together here. They don’t go apart. So when we sit back to the heels, the heels should stay together when we sit back down to them like that. It’s very awkward, okay? And this may not be very comfortable. So if it’s awkward and it’s not comfortable for you today, the more important thing is what we’re going to do in combination with this. So you can choose to sit cross-legged like this onto the floor and we’ll go through the same movements up to you or if you’re comfortable to sit with nothing absolutely fine to sit like that too. We will do a release for this after. So heels come together sit back to the heels hang back. The tops of the feet are pressing to the floor. This is what relieves the ankle compression. So the tops of the feet press down like this. So that extension or the flexion with the ankles are what takes the pressure away from the ankle joint complex as we hang back. It actually supports developing strength in the ankles, which is very, very important for us as we enter our senior years. like me yeah I’m almost 60 years old right so right around the corner arms come out to the side now we’re going to take the left arm under the right arm goes over and there’s no momentum here whatsoever what we’re trying to do is we’re just trying to move this as far that way as possible and move this one as far that way as possible with no momentum so see we’re trying to bring them as far as they go. We’re not forcing it. We’re trying to find the point where it doesn’t go any further for our mobility. Does that make sense? So we’re getting to the point here where there’s no more, yeah, you can sit on, yeah, if your ankles hurt, Matthew, you can always cross the legs to get through this here. Cramping in the foot too, I get them all the time. It’s better to be more bananas and sweet potato. Then hook the arms once they can’t go anymore. Now pull them away from each other. See, pull the arms away from each other and then extend the spine. Continue to flex the ankles, extend the spine. So the shoulders do not lift with the extension. They don’t go up like that. The shoulders draw down. The arms continue to try to pull apart. They’re locked, they’re pulling apart, and the sternum lifts upright. Move the neck, flex him back. Now don’t just release. Take the right arm and move to the right. The left arm, move to the left. Now imagine that the arm is in water, like you’re doing a breast stroke in a swimming pool. Push the water. You can see I’m torsioning my upper torso. Push the water out as you release. Then this arm comes forward. I’m flexioning and torsioning. Push the arm out like this, like there’s an imaginary liquid that you’re sweeping your way through and then you lift upright as the shoulders draw down. Ankles continue to flex. Potassium. Potassium deficiency. He shouldn’t be allowed in here. Hang back again. Now we’re doing the opposite arm, right? This one kind of sucks, right? Because the ankles are really challenged here. So again, sit on the… Left arm is over, right? Is it the left arm over? Which is the opposite? Is that right? Yeah. So remember, it’s no momentum. We’re trying to just find out the mobility in which the shoulder allows us to move, okay? And the bottom shoulder, we stop when we can’t move anymore, then we lock, right? And then when we lock, we pull. We pull the arms away. And as we pull the arms away from each other, then we lift the sternum up, continue to draw the shoulders down, flex the ankles continually too, remember? The shoulders are drawing down, the ankles are flexing, the ankles are trying to pull up like this as you’re moving out of that movement. And the shoulders don’t come up to the ears, they stay down as you lift. Now flex back, continue to pull the arms away from each other. Don’t just release. When you release, move the right hand to the right, the left hand to the left, so you’re trying to pull the arms together once again. and then opposite release now the right arm pushes through that that liquid the water the swimming pool whatever you want it to be and then we torsion this side and we sweep out with the left arm open lift the chest hands come down come forward slowly because it was quite intense we’re going to be flexing the ankles now to the tiptoes, heels come together and then we sit to the top of the heels like this and then we can go forward and backward a little bit like this to release. After some time the ankles really get used to it and it strengthens the ankles immensely and the strengthening of the ankles actually supports a lot of the unilateral movements we do on the legs at the beginning of each session. Okay what are we missing? Somebody’s a…

Asia Shcherbakova 57:53 What are we missing? Doesn’t matter? Let’s do the headlock just because it… I think we have time. Okay. Right? I’m gonna let you take over for a second. gonna watch. Okay, so okay. Okay, we’re going to do this one more time, so if you feel like sitting on your heels please do so, otherwise you can sit like this, okay? But we will do another form in this position. Okay, okay, this is fine.

Patrick Oancia 58:31 Understandable. Okay, so if… Does anybody want to use our towel? Yeah, we have one

Asia Shcherbakova 58:38 Actually we have one more small towel. No I don’t want to use the fucking towel. The towel is here if you want to use it. If you don’t feel like using a towel or sitting on the ankles just sit cross-legged that’s completely fine. So bring the hands forward and then we lean back and around and look create really round space here so you’re not just leaning back like this you’re really rounded and And then what we will do from here, like you’re really, really rounded. The right hand goes behind your head, okay? The left hand goes behind your head. If you can hold your elbows, you hold your elbows or just here is fine. The important point that it’s behind the head, okay? And then from here, we begin to straighten the spine. And the goal is to have the ribcage and the pelvis stacked. So we don’t want this to happen. If this happens, you have to pull your ribcage back, and at the same time, the arms are pressing into the head, but we also don’t want this to happen. So the head is pressing back.

Patrick Oancia 59:48 So try to find a way to do all these movements.

Asia Shcherbakova 59:50 The head is pressing back, the arms are pressing forward, the ribcage is pulling back. And we’re doing these micro-movements here. Wiggle the ribcage a little bit. Keep drawing the shoulders down here.

Patrick Oancia 01:00:04 The head and the arms oppose each other.

Asia Shcherbakova 01:00:09 If you’re sitting on your ankles, you’re continuing to press into the floor. Now to exit. We’ll first around the spine and lean back. Again, see, I’m really rounding the spine. My pelvis is tilting back. The left arm moves as if through the water, out from the shoulder. The right one does the same. And here you can move your shoulders a little bit and make sure you’re not upright, right? You’re leaning back. We always come back to this position. And then the left arm goes behind the head. The right arm goes behind the head. And we either hold the elbows or like arms, whatever we can hold. Yeah.

Patrick Oancia 01:00:48 We press. And then we begin to extend the spine. You can definitely interlock, right? Again, looking for this completely straight position.

Asia Shcherbakova 01:00:56 The head is pressing back. Arms are pressing forward. the ribcage is pulled back and we’re trying to have a completely straight spine. So you should have your entire body muscles activated as you’re doing this and try to really feel the position of your ribcage and the pelvis.

Patrick Oancia 01:01:15 Keep drawing the shoulders down. Make sure that this doesn’t happen so the ribcage is pulled back.

Asia Shcherbakova 01:01:24 okay and then around the spine lean back first the right arm the left arm we’re leaning back the shoulders a little bit to release tension okay and then one more time hands come forward and come onto the tiptoe if you’re a cross-leg just don’t do that sit on your heels if you are sitting on the heels

Patrick Oancia 01:01:49 relief tension. Okay and that’s it. Let’s transition once into our… Oh you know what? What? Let’s just stand up for a second. Let’s stand up. Let’s try both of those… Let’s try those standing, just so that it’s more comfortable. Let’s just hang back a little bit like this. The feet can just be hips width apart. Let’s hang back, and let’s try this arm movement again just so we’re standing here with the knees slightly bent or if you want to keep the knees slightly more straight you can relax the neck take the arms out like this so what we’re trying to do here in this same movement as you can see my back becomes very flexed in this movement when we’re trying to move the arms away from each other the the flexion of the spine is what allows for you to take the arm to wrap it even further the opposite direction but there’s no momentum here right we’re doing the arm movement like this. Let’s take the right arm under. So right arm goes under, flex the upper spine, you can push the pelvis slightly forward, take the right arm under and then the left arm goes over and you’re keeping the shoulders down and they’re also fluid. You see my shoulders can be quite mobile here, I’m mobilizing my shoulders and then we interlock and when we interlock we pull away and the pulling doesn’t have to be hard, it can just be a little bit like this. We pull away and then with this lock, with the shoulders drawing down, with the arms pulling away from each other, exactly, we lift the spine, straighten the legs. See the shoulders stay down, we lift the spine, straighten the legs. So this opposition locks the spine as we lift. It doesn’t lock the spine, sorry, but it stabilizes the spine as we lift. And we’re pulling the arms away from each other like this and then we can flex the upper spine again and as we come down to this position we can again start by moving the right arm that direction the left arm that direction and then finding our movement through the water right like this like this like a breast stroke well like this is a very fluid motion and then we come straight now let’s just go straight around to the opposition of this. We take the left arm up, because you and I work out, we have big shoulders. So we keep the arms slightly away like this, so that there’s real openness into the shoulders. We can do this, no problem, but let’s keep this open like this as much as possible. Don’t arch the back and lift the chest here, keep it neutral. This and this connect, the head moves back, and again Sarah be careful because this might bother the neck. The head presses against the arms and the arms oppose that movement to the neck and as we do this movement we draw the shoulders down and then we can mobilize the ribcage again over the top of the member don’t move the hips just move the ribcage only you see my ribcage is moving here not my hips. Mobilize as the head and arm connect the shoulders draw down. Now we’re going to flex the spine here a little bit we’re going to do what said now you can take the arm to this direction a little bit this direction and then we’re going to we’re going to start to mobilize the shoulders again through this kind of liquid-like motion out and then we’re coming back to this position here left arm under the other side left arm under left arm right arm under right arm under right arm under left arm over flex the upper spine you can bend the knees slightly when you’re doing that flex the upper spine I think it was that side right I hope interlock pull apart lift the chest so the shoulders draw down as you lift the chest so the shoulders are really drawing down the arms are pulling away from each other you lift the chest upright and then we’re going to flex the upper spine again coming down to this position here we don’t just let them go we still continue to move them away and then start this you see here I’m torsioning the spine here and mobilizing the shoulder as I come out so I’m really exaggerating it but we want this type of fluidity in in the movement as we come out and then I believe it was the right arm then the left arm flex arms connect shoulders open head and arm oppose and then as that opposition happens we lift the sternum upright the shoulders continue to draw down the head and the arm oppose each other as we lift and then we flex and then we release. Okay, lay down. The feet can be like maybe this wide apart or this wide. lay back, flex the upper spine, look forward. Bring the right hand forward, the left hand forward. Keep the head off the ground if you can, otherwise just the head stays down. Then we’re going to start to mobilize the shoulders again, similarly to what we were just doing when we were upright. See that? We’re mobilizing the shoulders now in this prone position, sorry, the supine position. So, same movement we were just doing with our shoulders, like swimming through the water thing. That’s the same movement we want to do here with the spinal flexion. So we’re really flexing the spine, we’re tractioning the spine here. The chin stays close to the chest. Keep the chin close to the chest. Allow the back of the head to come down and connect to the floor. Once the back of the head’s down, make sure the legs, you can mobilize a little bit into the hips and make sure the legs are relaxed. If you want and it feels comfortable, you can take that right or left hand to the back of the head and you can pull the chin slightly in towards your chest to make the back of the neck a bit longer. And then you can take the arms out to the side of the body and have the palms facing down or the palms facing up. it doesn’t really matter how the arms are. Now we want to turn our attention to the weight of the different points of the body as we lay flat onto the floor like this. So let’s feel the weight of the heels and feel the weight of the back of the calves. Feel the weight of the back of the pelvis. Feel the weight of the back of the shoulders, feel the weight of the back of the arms and the hands, whichever position your hands are in, and the weight of the very back of the head. Now you can imagine that the weight in these points which we just went through, for one it should feel very comfortable, but you can imagine that each of these points and the weight distributed in those points are kind of merging or becoming a part of the surface below you. So it’s just a kind of complete release of all tension into the weight, you could say. Now, you can keep your eyes open, absolutely fine. You can close the eyes, but don’t fall asleep. Try to maintain the awareness of the weight and or the dissolving of that weight and or the merging of the points of your body with the surface below you. I mean, see what comes up. We allow for the body here to be completely still, ideally. We’re not moving too much, ideally not moving at all. and of course if anything comes up that’s notable sensation or thought about the practice take a mental note of it and you can put it in your journal or write it down for later just to remember what came up otherwise if nothing comes up just as you are Okay, so however you want to, just find your way over onto your stomach. It doesn’t really matter how you get there, just comfortably roll over onto your stomach and you can turn your head to the side or you can have your forehead down, doesn’t really matter. The arms can be just in front of you or beside you. And in a similar way to that, when we were facing upward, feel the weight again of the head, the weight of the arms, the weight of the pelvis, the weight of the legs, and the weight of the feet in this prone position. and again the weight should progressively feel more and more comfortable will. Thank you. All right. So whenever you feel like up for it, you can find your way back up. Okay. So for the last part of this session today, we have a half an hour, right?

Asia Shcherbakova 01:14:07 I don’t know. You are closer to the clock.

Patrick Oancia 01:14:10 So it’s 1529? Do we?

Asia Shcherbakova 01:14:13 Then we have 20 minutes.

Patrick Oancia 01:14:14 To what?

Asia Shcherbakova 01:14:15 Yeah, we have 20 minutes.

Patrick Oancia 01:14:17 20? Mm-hmm. Okay. So for the last 20 minutes, what we’re going to do, just because the midline thing is something that is kind of weird for people, we’re going to get together in pairs just for the last 20 minutes, and we’re going to use these lines that are on the floor here, like we did last week and we’re going to spot we’re just gonna instruct a few different movements and one partner looks at the other partner and helps them to understand and sense the position that they’re in okay does that make sense so we’re gonna get you to work in pairs are we equal even numbers here do one of us have to join one two three four five six seven eight nine ten eleven 12. We’re equal numbers. Did I count you? I did. Did I count? 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. So stand up. Find a partner. Anybody. Okay. Okay. So this is what we’re going to do. this is what we’re going to do. All that we’re going to do is practice from this position to take the foot back to this position. So we’re trying to keep this line here and taking the foot back to this position. We don’t want the partner to do this. The foot comes out like this. We don’t want the partner to take the foot close to the line, we just want the partner to take the foot directly back about 60 to 80 centimeters in the center line. It’s a very easy task, everybody should be able to do it. Shall we try that? I’ll just guide, sorry. I was just saying

Asia Shcherbakova 01:16:13 that and also what tends to happen is when the foot is here, even when the feet position is correct, the pelvis opens. So when you come back, the pelvis is really, really looking forward like this, yeah?

Patrick Oancia 01:16:23 Correct. So as Asha just mentioned too, there is a tendency for the pelvis to open. We don’t want the pelvis to open here. We want the pelvis to stay uniform and symmetrical forward, like so. So partner, question or direction, partner stand behind first and watch. So I will instruct, okay, partner watches as I instruct. Does that make sense? Yeah, and then you can just watch them, and then I’m going to allow you to tell the partner verbally, don’t touch them, okay, verbally tell the partner from behind, move the foot to the right, move the foot to the left, move your right hip in, move your left, does that make sense? Et en français, même chose, okay? Tu parais, okay? C’est bien? Okay, so every, partner number one, stand in the line, like this, feet hips width apart. Partner number two, stand behind, partner number two, stand behind. So the feet are hips width apart, look from above, outside edges of the feet are parallel to each other, the heels are slightly out the line is right between both feet place the hands onto the waist hands come onto the waist bend the knees a little bit take this right foot back 60 to 70 centimeters keep the hands onto the waist draw the shoulders down activate the legs away from each other partner number two watching Help your partner right now. What’s going on?

Asia Shcherbakova 01:18:08 Extend the front knee. Extend this knee. Both knees extended and your back foot is a little bit like this. Yeah, like this. Yes. And you are a little, sorry, I’ll marry you. You’re a little bit like this. And like this? Yes. Yes. But look, hips and shoulders completely symmetrical. As you pull the legs away, pull the legs away, make sure that your pelvis is looking at you. No, no.

Patrick Oancia 01:18:44 C’est ça. C’est ça, that’s good.

Asia Shcherbakova 01:18:47 The pelvis moves.

Patrick Oancia 01:18:48 Oh! So. Listen in. Sorry to interrupt. Listen in. Bend the left knee. Bend the left knee. Step the right foot forward. Feet come together. Now, partner that just was behind, go to the front.

Asia Shcherbakova 01:19:09 I’ll show you what you did. Okay. So, look. You can look behind.

Patrick Oancia 01:19:16 Yeah, no, no, no. Same partner, same. We’re just, yeah, same person. Same person is going to be moving the leg, but the other partner goes to the front, watches from a different perspective, different side.

Asia Shcherbakova 01:19:29 Okay, sorry. You do the movement, I don’t watch him.

Patrick Oancia 01:19:32 Okay, I will instruct. I will instruct. Everybody follows, then I’ll stop and you correct. Okay, if you need to correct. Okay, so bending the knees, shifting the weight to the right foot. The left foot slides back 70, 60, 70, 80 centimeters. Straighten both legs, activate the legs away from each other. Partner number one, help your partner. If it looks good, it’s good. If it doesn’t look good, help.

Asia Shcherbakova 01:20:10 So, you eye a little bit like this.

Patrick Oancia 01:20:13 Looks good, right?

Asia Shcherbakova 01:20:15 No, forward. You are like this, turn. Left hip, yeah, yes. Bring your hands here. Pull the legs away. And really try to feel hips and shoulders. Yeah, look at me like Mira. Yeah, so we don’t want like this or this. The hips and shoulders are looking forward. Right now you are a little bit like this. Yeah, so the hips and shoulders.

Patrick Oancia 01:20:43 Okay, parfait. So let’s come back together. Let’s come back. So bending the right knee. So the perfect, I’m sorry, I should have been clearer. the perfect exercise is you that you stay there for a while and then we’ll come out together uh rather than coming out and talking if that makes sense but it doesn’t matter yeah activate the legs away from each other first bend the right knee shift the weight to the right leg step forward okay now partners swap change so you have to go behind so first partner goes behind right? Yeah, second partner goes behind first. So let me let me clarify the instruction. We step back. I say go ahead, correct, stay in there and I’m gonna I’m gonna bring everybody out of it a little bit faster this time rather than too much talking. And then we’ll come out together then we switch to the front, same thing. Okay, let’s try that. Okay, so hands come to the waist. the feet are hips width apart with the line in the center. You think that the line is aligned with your chest. Bend the knees, shift the weight to the left foot, right foot slides back, both legs straight. Activate the legs away from each other. So partner number two, go ahead and help your partner stay in this position.

Asia Shcherbakova 01:22:27 yes yes yes yes so do you see stand in front of me just look at me what do you see correct

Patrick Oancia 01:22:39 that looks great

Asia Shcherbakova 01:22:43 yes yeah

Patrick Oancia 01:22:47 okay let’s come out activate the legs away from each other bend the left knee, bring the right foot forward, again set it up, outside edges of the feet parallel to each other, now the partner, the same partner goes around to the front, just from a different perspective. So, just in common, you see, “Si il n’y a pas de problème, laissez votre partner libre.” Let them be free in the experience, right? You don’t even have to say, oh, that’s pas problem. You can just say, c’est tout bien. How to leave them in peace? Laissez votre partner en passe. What did you say? Ça fait ici, passe. Ça fait ici, passe. C’est ce Quebecois. All right. Okay, so let’s do shoulders draw down once. Shoulders draw down. Outside edges of the feet are parallel to each other. Bend the knees, both knees bend. Shift the weight to the right leg, left leg goes back. Straighten both legs, activate the legs away from each other. Okay, do you need to help? Any help necessary? He’s gonna tell you. Is it bad for them? That’s very good. Activate the legs. All right. It looks good. Okay, how do you say come out? Can we come out?

Asia Shcherbakova 01:24:34 Yeah. Because the foot…

Patrick Oancia 01:24:37 Let’s come out! Activate the legs away from each other. Bending the right knee, shift the weight to the right leg, come forward, again feet or hips width apart. Draw the shoulders down. Okay, Asha, is there anything you want to add in the last 10

Asia Shcherbakova 01:25:03 minutes to this partner work? Yeah, I think maybe we could try to do a perfect version of this so So that the back heel is high up and you extend it and this is a completely straight line and we do this movement without…

Patrick Oancia 01:25:17 That’s good.

Asia Shcherbakova 01:25:18 Yeah.

Patrick Oancia 01:25:18 So you have to watch, the things that you’re having to watch for your partner here is that the heel is high.

Asia Shcherbakova 01:25:23 And the knee is extended.

Patrick Oancia 01:25:25 And the knee is extended, right?

Asia Shcherbakova 01:25:26 Yes.

Patrick Oancia 01:25:27 I’ll let you lead that one. Yeah. Okay. And I’ll go with…

Asia Shcherbakova 01:25:30 Okay. Or maybe we change partners, no?

Patrick Oancia 01:25:32 Oh yeah, change partners, that’s right. Change partners. Change a different partner, yeah. Yeah, definitely. So, okay. I’ll come with you. I can’t believe it. Why not we go together? So— OK, I guess it’s going to be the same dynamic.

Asia Shcherbakova 01:25:52 Yeah, so listen to my instructions. Otherwise, it’s going to be chaos. So please just listen to me. So the first person stands above the line. Decide who goes first. Yeah? So make sure that the feet are heap width apart. And then we bring the arms diagonally forward. And then you bend the knees and hinge in the hips and shift the weight onto the right foot. And the left foot goes back on the tiptoe and the feet should be hip widths apart. Yeah. And then from here you lean forward and the back heel is high on the tiptoe and you create a completely straight line from the back heel to the head and pull the legs away.

Patrick Oancia 01:26:40

  • Okay, the partner now help.

Asia Shcherbakova 01:26:41

  • Right, so the back heel high up and straight spine.

Patrick Oancia 01:26:45

  • Okay, what about the partner?

Asia Shcherbakova 01:26:46

  • And the partner can help if the partner sees that something is not right.

Patrick Oancia 01:26:50

  • That’s perfect actually. - So the back heel is high up. - That’s great.

Asia Shcherbakova 01:26:52

  • We pull the legs away.

Patrick Oancia 01:26:53

  • Maybe just take the arms a little bit open, more like this.

Asia Shcherbakova 01:26:55

  • We lean forward completely straight line.

Patrick Oancia 01:26:55

  • Come a little bit higher to that back heel. Yeah, that’s perfect though. A bit higher even to the back heel. And straighten this knee a little bit more. If you can straighten that knee just a little bit more. That’s right. Even take the hands onto the waist for just a second, just so you can relax. and lean the chest forward more, and activate the legs away from each other. - You can come out for a moment if you feel tired. - Okay, are we gonna come out or are we gonna guide them out?

Asia Shcherbakova 01:27:16

  • Maybe we—

Patrick Oancia 01:27:17

  • Guide them out, guide them out.

Asia Shcherbakova 01:27:18

  • Okay, let’s come out. So to come out, we lean forward, we shift the weight onto the front foot, return back foot forward, and bring the arms down.

Patrick Oancia 01:27:30

  • Okay. So that is a disaster. It kind of fell apart, but it’s okay. Everybody’s doing quite well. Let’s do the other side.

Asia Shcherbakova 01:27:40

  • Yeah, so the partner, we do the other side.

Patrick Oancia 01:27:43

  • No, not the other side, the opposite side.

Asia Shcherbakova 01:27:44

  • No, I mean the opposite side of the body.

Patrick Oancia 01:27:46

  • All right, with the partner in the front.

Asia Shcherbakova 01:27:47

  • Yes, but the partner, please start helping immediately. Like walk around and help to guide the straight lines. Make sure that the legs are pulling away, that the back heel is high up. So we want to have this completely, completely rigid, strong shoulders down, whole body active. Make sure that the person has their whole body active. Okay, so that’s the job of the other person. Okay. Left.

Patrick Oancia 01:28:16 I’m going to go behind this time.

Asia Shcherbakova 01:28:17 Okay.

Patrick Oancia 01:28:18 I’m going to go behind. I wasn’t behind last time.

Asia Shcherbakova 01:28:19 Okay. You can swap.

Patrick Oancia 01:28:21 You can go to the opposite side. From your behind before, go to the front now.

Asia Shcherbakova 01:28:26 Same people, but the person who’s watching, just walk around.

Patrick Oancia 01:28:29 You might have to walk around and do fast because it’s challenging. Something different, yeah. All right.

Asia Shcherbakova 01:28:33 Yeah, so draw the shoulders down, spread the fingers. arms go diagonally forward and up, draw the shoulders down, bend the knees, bend the hips and then hinge, sorry, shift to the left leg and then the right foot goes back high on the tiptoe. That’s it, that’s great. The feet are hip width apart, lean forward, find that straight line from the heel to the top of the head, pull the legs away, spread the fingers, draw the shoulders down, really create distributed activation. The entire body is active and you have a completely straight line from

Patrick Oancia 01:29:06 the heel to the head. Keep pulling the legs away. Keep the head a little bit more down, like just more neutral.

Asia Shcherbakova 01:29:20 Yeah and wiggle wiggle the ribcage. Okay, because it’s getting tiring, let’s come out. Lean right foot back he puts apart and arms down and hinge. Okay. Okay let’s switch. Now the person who was doing the movement is now watching. Okay. Patrick can you do like, make some mistakes. Okay. Okay, ready? Let’s begin. Feet hip widths apart, shoulders down, spread the fingers. Hey, hey everybody, Sara and Sandra. Let’s begin. The two S’s. Okay. Okay, let’s begin. Feet hip widths draw the shoulders down spread the fingers arms diagonally forward hinge in the hips and in the knees shift the weight to the left foot and then the right foot goes back high on the tiptoe feet are hip width apart now really lean forward find the straight line between the heel and the top of the head and the back heel is high up so completely straight line from the heel to the top the head keep drawing the shoulders down spread the fingers the person who is doing the movement look at the midline you should be able to feel that the

Patrick Oancia 01:30:54 midline is going through your body help join the shoulders down spread the

Asia Shcherbakova 01:30:58 fingers keep pulling the legs away pull the legs away extend the back knee back heel high up okay becoming tiring let’s come out lean forward step on the front foot return the left foot back to hip-wits apart and arms slowly down.

Patrick Oancia 01:31:22 Like that?

Asia Shcherbakova 01:31:31 Patrick Patrick Patrick come out everybody came out already Second, everybody’s talking. Everybody, hey, hey. Listen to me for a moment. Hey. Okay, listen. When we come out, when we come out, what’s very important is that, like, look, you’re here. If you just bring the leg forward, you’re going to fall. You need to, from here, first bring the weight onto the right leg. See how my weight shifts to the right. I lose the midline. So here I’m out of midline. Then I return the foot here. Then I return. This is what allows you to balance and to do this movement really, really smoothly. So pay attention to that. One last time we do this movement.

Patrick Oancia 01:32:40 So the one who watches…

Asia Shcherbakova 01:32:42 Just walk around. Yeah, walk around and help. So draw the shoulders down, spread the fingers. Arm go diagonally up. Spread the fingers, shoulders down. Active. Hinge in the hips and knees and shift the weight onto the left foot.

Patrick Oancia 01:32:57 The right foot goes back… It’s opposite side. Okay, sorry.

Asia Shcherbakova 01:33:01 Shift the weight onto the right foot. The left foot goes back. High onto the tiptoe. The front knee is above the heel.

Patrick Oancia 01:33:09 Feet are hip-worts apart. - I’m purposely.

Asia Shcherbakova 01:33:11

  • Pull the legs away and find a straight line from the back heel to the top of the head. And the midline is passing through

Patrick Oancia 01:33:20

  • Ancora?

Asia Shcherbakova 01:33:21

  • Okay. - That line on the floor. Back heel high up.

Patrick Oancia 01:33:23

  • Okay. - Come on.

Asia Shcherbakova 01:33:25

  • Keep spreading the fingers, keep extending the back knee. - I’m pointing that, okay. - Pull the legs away for stability. The back heel high up, Matthew.

Patrick Oancia 01:33:38 Does it look good?

Asia Shcherbakova 01:33:39 And then to come out, watch your weight. Okay, let’s come out. Yeah, bring the weight onto the front foot. Then return the left foot to hip width apart. Return the weight to center. And then arms down, extend the spine. Yes.

Patrick Oancia 01:33:55 Bien fait. Okay, everybody. Everybody. Everybody find a spot on the line. Find a spot on the line. We don’t work in partners anymore. Let’s just all do it together. Find a spot on the line.

Asia Shcherbakova 01:34:11 We don’t have very much time, so you guide.

Patrick Oancia 01:34:13 I’m going to guide very quickly, and we’re just going to do both of those together because now we’ve been shown by somebody else other than us. It may not have been perfect. It doesn’t really matter. The perception and the perspective is what matters. So outside edges of the feet are parallel to each other, looking from above. hinge at the knees hands come to the waist shift the weight to the left foot right foot goes back 70 centimeters both legs straight activate the legs away from each other look down onto the ground look at the line between the feet are the feet parallel to each other activate the legs away bend the left knee bring the right foot forward keep the feet to both sides of the line equally bend the knees shift the weight to the right foot step that left foot back about 60 to 70 centimeters both legs become straight outside edges of the feet are parallel to each other activate the legs away from each other shoulders draw down bending the right knee shifting the weight to the right leg stepping that left foot forward to meet the right foot in the same position we started in straighten the legs first hands coming into the waist for a second bending both knees bring arms out, shifting the weight to the left foot, sliding that right foot back as far as it can go, high to the tiptoe, the left knee stays over the top of that left ankle, reach the arms forward, upper torso leans forward, legs pull away from each other, lower the arms, shift the weight to the left leg, step that right foot forward, straighten the legs, hands come to the waist, Hinging. Shift the weight to the right leg. Left leg goes back and slides. Watch the position against the line as you slide back. You can look back between the legs to make sure that it’s there. Tiptoe high, activate the legs away from each other. The right knee is over the top of the right ankle. Activate the legs away, shoulders draw down. Bring the arms forward now in a reverse motion going up. Draw the shoulders back down. hands come down towards the waist, hands come onto the waist, shift the weight to the right leg and then step forward. Again back to the position that you started in, standing upright. And it’s a day, it’s a holiday. So next week is our final week for the study group, but just to announce in advance and we’re putting it onto the um we’ll put it onto the uh the platform today too that we’re going to continue we have our next cohort that starts in april okay so that’s a different a different group everybody here is welcome to join that cohort as well but we also have individually separate sessions for you and for other people to join that are not part of that cohort. It’s all going to be taking place in Mile End on Casgrain, close to Laurier Metro. We have the dates in advance until June. Every Saturday until June we’re going to be doing sessions for our new cohort and a separate session for the people that have already finished a cohort. The separate sessions that we do are focused a lot more on practice and next week we’re we’re going to give you an overview of the types of things we’re going to work on in those sessions. It won’t be like this. We’re going to be doing more practical application. We’re going to be doing more forms. We’re going to be doing more transitions. And we’re also going to be inviting other people from the movement, dance, sports, physical education community to join those sessions. So there will be prerequisite for those sessions for people to join. The prerequisite will be you have had to attend this course or you have to have some experience or background in movement education. Okay, so some sort of physical education, dance, something. So it’ll be mixed that it should be okay and we will have prerequisites for those people that join too. They can’t just join, they have to do a little basic checklist to understand that they’re not coming in to practice dance or to to practice fitness. So we don’t want there to be too big of a gap. But that’ll be explained. So we’ll explain more next week about that. We’d like to thank you very much for your attention and time today. And we’ll see you next week. Yeah. Next week we have a little bit of a longer session. Thank you very much. Merci beaucoup. Merci beaucoup.