applied practice lab inflect

3.10. Applied Practice Lab: Inflect — Transcript (English)

Summary:

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Transcript

Lean back to the forearms as we raise the legs up into the air.

As you draw the shoulders down, press the chest forward and up.

Balls of the feet pressing and extending forward, really actively here.

We’re going to bend that left knee and then we’re going to bend the right knee crossing into the center of the shins, flexing the ankles.

So more or less the feet are parallel to each other here.

It’d be looking from front.

And we’re going to allow for the outside edges of the feet to come down to the floor, balancing a little bit forward to hold that.

And then we’re going to start to walk the feet away from each other.

You can see Asha doing there.

It’s a little bit awkward.

We want to basically walk the feet away so that the soles of the feet are more or less parallel with the knees.

If you’re looking from above, you want to make sure that nice square shape in the front there.

Sit back a bit. flex the upper spine as you do so, but don’t allow yourself to fall back.

Make sure that you can utilize or recruit that weight of the arms to keep the balance as you’re leaning back in a spinal flexion here.

As you can see, both Asha and Satoko are leaning back.

And as you flex the upper spine, move forward.

And as you do so, press the outside edges of the feet as the ankles are flexed into the floor and forward.

Again, this activity is not too much. is just pressing feet to the floor, upper spine flex, shoulders drawing down, again moving a little bit, playing around with that undulation of the spine, and then we start to go from spinal flexion to spinal extension here.

And again, standing through the back of the neck, but not lifting the head up.

The legs are actively pressing down and forward.

So you really feel that into the hips.

You feel that contraction into the hips as if you’d pressed down and forward.

But don’t press down too hard again.

It’s just a mild pressing down so you can feel the contraction.

And again, control movement of ribcage and spine.

The neck also checking in to make sure there’s no tension there.

Shoulders continue to draw down.

Now we’re gonna flex again to release out.

And as we flex, we want to move in a very smooth motion back.

Teeter to the point where you feel a balance, slight suspension there as you extend the balls of the feet forward, slowly land down onto the forearms.

Once you’re on the forums, make sure to protrude the chest forward and up, rib cage lifts, shoulders draw down, bending the other knee and cross the other leg over the top, going to the opposite side.

Same things here, flexing the ankles.

And we start to slowly teeter up a slight balance as we lift.

We’re trying not to use momentum here as we lift, just a slight movement forward.

If you can’t manage, you just move forward like Asha did.

And then again, move the feet away from each other as much as possible, awkward as it is. the feet are pressing downward as we lean back again, flex the upper spine, use the weight of the arms to counterbalance so you don’t fall backwards.

As the upper spine flexes, you allow for the upper body to roll forward and down.

As you do so, resisting that movement with the outside edge of the feet, pressing down and forward.

It’s almost as if the feet are trying to press you back up again, but you’re trying to resist that.

You’re still flexing downward, but the feet continue to press forward and down.

So very dynamic, lower body’s anchored, upper body’s flexed, and then you get to the position where you can check any gain, undulating, moving, and then we go from our spinal flexion to spinal extension again, challenging that smooth mobility in the spine to come out of the flexion and straight into the extension.

And again, check to see tension, neck, shoulders, move through the rib cage.

It gives you real isolation of the rib cage legs are anchoring, pressing down and forward.

And from there we want to start to continue to press the feet into the floor, upper spine flexion, and as we do that we continue to roll back.

So I meant to say the feet should always be pressing.

And again the teeter, we’re finding that balance where we suspend for a sec, and then as we extend the legs forward we’re trying to find the smoothest way to allow for for our arms to reach the floor.

So again, it’s not toppling down.

The arms reach down, chest moves up and forward, balls of the feet press forward.

The legs are very active here.

And just the legs lower down towards the floor.