02.09 Key Points- Simple Cross Inflection — Transcript

02.09 Key Points- Simple Cross Inflection — Transcript (English)

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Transcript

Welcome to another Key Points lesson, and in this lesson we’re going to look at a form which is called Simple Cross Infliction.

Let’s take a look.

Here we see Satoko, and the position she is in is not the form that we’re going to look at but this position is called Reclining Transition.

In Baseworks practice we often return to this position between various movements.

And we will talk about why we do that in the following section.

So when you begin the practice in the next lesson, you will start with your feet on the floor.

Your elbows will be under the shoulders like what Satoko is doing here.

The forearms will be gripping forward, which helps to reduce the effort required from the abdominal muscles to keep you in this position.

And then you will be asked to bring the legs up, knees extended, ankles extended, and spread the toes.

And also the position of the feet here - ankle extended and spreading the toes, pushing the ball of the feet - is also one of the movement patterns that repeats in Baseworks over and over whenever a foot is off the floor.

This is usually what the foot would be doing in the ankle.

So let’s see what Satoko is going to do.

So she is going to cross her ankles.

From this angle you can see that the right ankle is crossing over.

When you actually do the practice in the next lesson, you will be repeating the movement twice.

So first, the right ankle will be over and the next time the left ankle is going to be over.

See how she is extending the ankles, pushing the balls of the feet.

So the feet are very active here.

Then she will slowly bring the feet onto the floor.

And then one arm goes forward, the other arm goes forward.

And then she leans back, and she draws the shoulders down, and she rounds the spine.

So look at this position.

This position is very characteristic in Baseworks.

You will find yourself in this position over and over.

It is different from the stacked rib cage-pelvis that we have seen in the previous two forms.

You can see that the upper spine is rounded, and the shoulder blades go away from each other.

So the shoulders are drawn down and the fingers are spread.

Also the edges of the feet are gripping forward into the floor.

And then, what Satoko is going to do is that - imagine that somebody is pressing on her head, and she starts to roll in starting from her head and the upper spine.

The hands touch the floor and then they just gently stay on the floor.

She’s not pulling on anything, the hands are actively just touching the floor.

Now looking from this side, you can see that her lower back is almost completely straight, and it’s the upper spine and the neck which are rounded.

She is lightly moving her ribcage and the spine while she’s drawing the shoulders down, keeping the chin slightly in.

And this way, all the muscles in her back and the back of her neck, and also around the hips - because she’s pressing forward with the edges of the feet - they’re activated.

And these micro movements that she’s doing are really helping to reduce the tension in the muscles.

So she continues to do this movement for a little bit and then from spinal flexion she goes to spinal extension.

And she brings her spine again to this position where the neck, the rib cage, lower back and the pelvis are completely stacked.

So we are trying to find this position over and over again in Baseworks, in different positions of gravity, you know, in different positions of limbs.

And again, here she does these micro movements, the ribcage is lightly moving from side to side.

The spine is really extended, she draws the shoulders down.

The next day is in line with the spine.

Edges of the feet continue to grip forward.

Her entire body is active here and she continues to do it for a while and then she begins to round the upper spine one more time, chin into the chest and then as if somebody is pressing her into the chest, she begins to lean back and you can imagine it as a sort of a slow motion movement.

Imagine somebody pushed her into the chest, but that movement occurs in slow motion.

So she really, really slowly leans back.

And because her upper body has weight - similar to how in the squat, we use the arms to offset the weight to bring the pelvis back - here, because the upper body is offsetting the weight, it allows her to lift the feet off the floor, they just naturally come off the floor.

And for a moment, she suspends in this position before she brings the elbows under the shoulders, extends the knees, extends the ankles, and she pushes the ball up the foot.

So she comes for a few seconds into a Reclining Transition.

And from here, we are going to cross the shins in the opposite way with the left ankle over.

And we will go to the other side.

So this dynamic of spinal flexion to extension to flexion is very common in Baseworks.

We’re doing it in many forms.

And in the next segment we will talk a little bit more about why we’re doing that and we’ll be doing some other forms with similar dynamic.

But for the time being, continue to the next lesson and in the next lesson you’re going to be following the cues and performing this Simple Cross Inflection form.

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