02.08 Form Practice- Star Tilt — Transcript

02.08 Form Practice- Star Tilt — Transcript (English)

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Transcript

Standing upright, feet hip width apart.

When looking from above the outside edges of the feet are parallel.

We’ll draw the shoulders down and spread the fingers as if somebody is pulling on the arms towards the floor.

While you draw the shoulders down, make sure the neck is relaxed.

So you may lightly move the neck from side to side.

The weight is on the heels and the ribcage and the pelvis are stacked, so no back arch here.

As you continue to draw the shoulders down, we’re going to lightly bend the knees and bring the weight onto the left foot.

From here, the right leg will go back and we will turn to the right and bring both feet to a position where they’re parallel.

So the legs now are much wider than hip width apart.

The feet are gripping in the opposite direction, so you should feel the activation around the hips.

And as you draw the shoulders down and spread the fingers, you will bring the arms to shoulder height, trying to create a straight line between the two arms at the shoulder level.

Spread the fingers, draw the shoulders down.

The ribcage is stacked above the pelvis, and from here we will move the feet.

The left foot will turn forward, and the right heel will turn 45 degrees back.

Pull the legs away, feel the activation around the hips, draw the shoulders down, keep the arm line, the ribcage and the pelvis are stacked.

And then keeping the ribcage and the pelvis as one chunk, we will tilt from the hip.

So your arms and the arm line will stay as is in relation to your ribcage.

You continue to pull the legs away.

So the legs are in an asymmetrical position in relation to the hips, but the arms and the shoulders are in line.

And then slowly come up, keep drawing the shoulders down and turn your feet to parallel and then slowly bring the arms down.

Then we will turn to the left to bring the weight to the left foot and slowly return both feet to a position and hip width apart.

And extend the knees, draw the shoulders down, move the neck from side to side a little bit, keeping the entire body active still.

Then we’re going to perform the movement on the other side.

Bend the knees, shift the weight onto the right foot, and then the left foot goes back, and we open to the other side, bringing the feet to parallel one more time.

Feet are now wider than hip width apart, weight on the heels.

Draw the shoulders down, spread the fingers, keep the arms active.

Arms go to the shoulder height.

Once again, we create this straight line at the shoulder height.

Spread the fingers, keep drawing the shoulders down, lightly pulling the legs away.

As you continue to draw the shoulders down, keep this arm line, stack ribcage and pelvis.

We are going to move the feet.

Turn right foot forward, left heel 45 degrees back.

So your pelvis turns diagonally forward.

Arms stay in line with the ribcage.

And as you draw the shoulders down, keeping the relationship between the ribcage and the pelvis, we’re going to tilt from the hip.

So the arms move together with the ribcage.

Keep pulling the legs away and drawing the shoulders down.

Feel the activation around the hips.

The spine is straight in line with the neck or neck is in line with the spine.

Drawing the shoulders down and lift the upper torso with the arms.

And then we’ll return the feet back to a position where the feet are parallel.

Keep drawing the shoulders down, spread the fingers.

Then slowly bring the arms down, all active, drawing the shoulders down.

And the right foot will turn forward, and we’ll shift the weight onto the right foot and step back to the initial position, hip width apart.

And then extending the knees and keeping the activity in their entire body by drawing the shoulders down and spreading the fingers, the back of the neck long.

And you can move the neck from side to side to make sure there is no tension in the neck.

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• Transcribed by: Auto-import
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• Date: 2026-02-03