applied practice lab ascend and torsion

3.5. Applied Practice Lab: Ascend and Torsion — Transcript (English)

Summary:

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Transcript

So standing with your feet again hips width apart here.

The outside edges of the feet are parallel to each other.

Again drawing the shoulders down towards the floor.

Spread through the fingertips.

Keep the shoulders drawing down and active.

Keep the belly relaxed, move through the neck, make sure there’s no tension.

You can also grip the heels slightly in towards each other here as you reach the arms forward and up.

Hinge at the knees, shifting the weight over to the left leg.

We’re going to step that right leg back.

Now different to that of the video, you don’t have to step back so far here.

You just want to keep that stability and you want to keep that left knee stacked over the top of the ankle as you extend the arms forward.

And you can also move through the chest and sternum here and spread through the fingers as you draw the shoulders back at the same time and actively pull the legs away from each other.

And as we do that, we’re going to undulate from side to side, moving the chest forward and up so that we get into a little bit of a lifting, arching motion to the back here.

Continue to activate the legs away from each other and don’t bend that back knee. the arms out to the side now and spread through the fingers at the same time that you’re spreading through the fingers and drawing the shoulders down with the legs active.

Lean forward from the center of the chest again.

We want to sense like this is the access where we turn from.

So we’re turning a little bit to the left and we’re not trying to break that arm line as we do that.

Continuing to activate the legs away from each other.

Continuing to keep that right hip in and down.

So the hips we’re trying to keep squared off here.

As we activate the legs away from each we’re going to be slowly starting to turn back to the center and we’re going to bring the arms up again spread through the fingers as you draw the shoulders down and lean forward here shift the weight slowly toward that left foot and step the right foot beside that left foot now with the knees slightly bent here initially spread through the fingertips draw the shoulders down straightened through the knees and then you can allow the arms to lower down once.

And as you lower the arms down again you can feel the fingers spread down towards the floor, shoulders also draw down, outside edges of the feet still parallel here.

We transition to the other side now extend the arms forward and up, hinge again at the hips and we’re gonna shift the weight to the right leg now stepping that left foot back and again you don’t have to step back so far.

You over the top of the right heels and as you move through the spine in the subtle movements as you spread through the fingertips you draw the shoulders down and as you activate the legs away from each other here and again you can move through the rib cage here to calibrate a little bit how you feel you want to start to move from side to side forward and up so the direction is that the chest would be moving forward and up you can imagine rather than just lifting up spreading through the fingers activating the legs, shoulders drawing down, legs active, and then reaching the arms out to the side.

So there’s an even line from fingertip to fingertip along the arms.

Lean forward a little bit again here, and as you extend out through the arms with the shoulders drawing down with the legs active, again from the center of the chest, we want to turn to the right.

Try not to break that arm line here.

There’s always a tendency for that on this side, for example, the right arm would want to fly up higher than the left one, but we don’t want it to do that.

We want to keep the arms exactly in It looks a little bit like that’s happening in the video, but it actually isn’t happening.

The arms are very much in line for both Satya Kaur and Asha here.

Continue to activate the legs away from each other, turn again from the center of the chest, back to the center.

Reach the arms up again, spread through the fingers, draw the shoulders down.

Continue to activate the legs.

Lean forward a little bit here as you shift the weight slightly forward again, trying to find that center of gravity. that left foot down beside the right foot.

Arms still extended up.

As you do that once before you relax completely, just draw the shoulders down, spread through the fingertips and as you straighten up through the knees, you can slowly start to relax the arms down.

Feel the opposition from the soles of the feet up through into the neck and spine to the ground of the head.

Nice stable position.