02.11 Concept: The 6 Principles of Movement — Summary

02.11 Concept: The 6 Principles of Movement — Summary (English)

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Lesson 2.11: Concept – The 6 Principles of Movement (Baseworks)

Lesson Summary

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In this lesson, we explore the six foundational principles that guide movement in Baseworks. Building on previous lessons—where we introduced forms, macro and micro movements, and practiced three fundamental Baseworks forms—we now focus on the underlying reasoning behind the unique way movements are performed in this methodology.

This conceptual lesson outlines the six key principles that underlie the quality of movement in Baseworks: Distributed Activation, Micromovements, Grid Lines and Symmetry, Fixing/Separating/Isolating, Intensity Modification, and Natural Breathing. We encourage you to learn these principles, as they will provide a framework for approaching all of the forms with greater intentionality.

Key Takeaways

1. Baseworks Forms Are Unique Because of Their Execution: While the main (macro) movements may be familiar, the way Baseworks layers various micro movements and muscular activations makes each form distinct. Think of the forms as “empty shells” that we fill with intentional movement patterns, much like coloring a picture—but with sensation and control.

2. The 6 Principles of Movement: These concepts systematically organize which movement patterns to use, and why, in each form:

• Distributed Activation: Engage every muscle at low intensity, not just those obviously involved in a movement. This builds strength more comfortably, reduces joint compression, improves body awareness, and helps override unconscious, automatic movement patterns. Cues: Grip, traction, spreading fingers, drawing shoulders down, pressing the balls of the feet, extending the spine while engaging the shoulders.

• Micro Movements: Use small, continuous movements to help release tension, stay engaged, and enhance body awareness. When paired with distributed activation, these act like a light massage for the body and attention. Cues: Lightly moving and exploring activation (e.g., spreading fingers while drawing shoulders down).

• Grid Lines and Symmetry: Visualize and follow imaginary lines in space to achieve more conscious, symmetrical movement. This disrupts the body’s automatic, often asymmetrical, movement habits. Cues: Keeping arms level at the shoulders, feet hip-width apart, symmetrical hips/shoulders, tilting and flexing in alignment.

• Fixing, Separating, Isolating: Break down complex movements by stabilizing certain body parts while moving others, allowing for step-by-step learning and better control. Cues: Isolating movement to the spine while keeping arms stable; twisting the torso while the pelvis remains still.

• Intensity Modification: Adjust the intensity of movements so there is never pain, excessive tension, or strain. Prioritize symmetry and proper alignment over depth or intensity. Cues: Don’t push too deep into stretches, maintain posture over range, adjust form to avoid overexertion.

• Natural Breathing: Let breathing serve as a gauge for appropriate effort—if you can’t breathe smoothly or talk easily, reduce the intensity. In Baseworks, breath is not used to push through movement. Cues: Breathe normally; never strain or hold breath to overcome challenge.

Why Are These Principles Important?

• Systematic and Intentional: The movement patterns and cues are never random—they’re carefully chosen to help retrain body awareness, strength, and coordination, building on each other safely and effectively.
• Practical Focus: You’ll experience these principles during practice, helping you understand them on a physical—not just theoretical—level.

Suggested Practice

• In the next practice lesson (Star Form), pay attention to:
  • How movements lead to distributed activation.
  • The role of micro movements in reducing tension.
  • Maintaining grid lines and symmetry, especially in arm alignment.
  • Modifying intensity—bring your arms down if fatigue sets in, as an example of self-regulation.

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Tip: There’s no need to memorize all six principles right away. As you progress, you’ll encounter and internalize these concepts through guided practice.