02.10 Form Practice- Simple Cross Inflection — Transcript

02.10 Form Practice- Simple Cross Inflection — Transcript (English)

Summary: View Summary

---

Transcript

Slowly bringing the forearms onto the floor and bringing the legs diagonally up.

You want to have your elbows more or less under your shoulders.

The legs are completely extended.

Ankles extended.

You spread the toes and push the balls of the feet.

You draw the shoulders down, chest is up.

Then we’ll bend the right knee and the left knee, crossing the shins.

The ankles stay extended.

Keep pushing the balls of the feet.

Come to balance on the sit bones and then lower the legs on the floor.

Lean back, arms forward.

So you’re in this position where you’re leaning back with the rounding of the upper spine and drawing the shoulders down.

The legs stay active.

Round the upper spine and start rolling forward.

Rounding the spine, the fingertips onto the floor, gently cup shape, neck relaxed, shoulders down.

And we do this wiggling movement with the ribcage from side to side, undulating - really micro movements, no big movements.

Creating space between the shoulder blades and the lower back.

Keep engaging the feet, keep extending the ankles and spreading the toes, pushing the balls of the feet.

Then start to slowly extend the spine.

From the lower part of the spine to the upper part and the neck, trying to create completely straight line: sit bones to the top of the head.

Make sure that the chest is not collapsed here.

The shoulders are as far away from each other as possible.

So the area between your shoulders, your chest, your upper back is flat.

Try to really find this straight line of your spine.

The legs stay engaged.

Keep extending the ankles, pushing the balls of the feet.

Wiggling going from side to side.

Everybody’s angle is different, so maybe you will be much higher, maybe your upper body will be perpendicular to the floor.

And then chin in, round the upper spine, neck relaxed.

As if somebody pushing you in the chest, start leaning back, arms come forward, like an explosion in slow motion.

Legs come off the floor, you balance here, and then smoothly coming back to rest your forearms onto the floor, extend the knees, extend the ankles, spread the toes.

Drawing the shoulders down.

And then left knee bends, right knee bends, we cross the shins.

Again, start shifting your weight forward so that the legs gently come to rest on the floor.

We’ll bring the arms forward and then we lean back once again.

So we’re almost balancing on the sit bones.

Broaden the shoulder blades, bring the chin in and start rolling forward like a spiral, starting from the head, neck, upper spine, and in the variant lower spine, wiggling, creating space between the spinal vertebra, wiggling movements of the spine, and then extending the spine again.

As much as anatomically possible: straight line, sit bone to the top of the head.

Open the chest, keep the chest open, Keep extending the spine, keep engaging the feet and continue micro movements.

Really small almost invisible movements of the upper body.

The whole body is active and the neck is relaxed but it is straight in relation to the spine.

Then bring the chin in, rround the upper spine one more time.

And then again, leaning back is if somebody is pushing you into the chest.

Arms come forward, you lean back.

Even more legs come off the floor, you balance here for a moment.

And then as you extend the legs, forearms onto the floor, lift the chest, extend the knees, extend the ankles, spread the toes.

And then just bringing the legs onto the floor.

---

Metadata

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