applied practice lab intent

3.13. Applied Practice Lab: Intent — Transcript (English)

Summary:

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Transcript

The forms onto the floor and bringing the legs diagonally up.

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 and open the legs wider, maybe 30-40 degrees.

Keep the legs extended and really slowly, no momentum.

Lower the legs onto the floor without moving the pelvis.

Keep extending the ankles, right arm forward from the shoulder, left arm pressing from the shoulder.

We’re leaning back.

The front of the hip is almost extended and then we keep the legs engaged, trawling forward, rounding the spine.

Keep extending the ankles, pushing the balls of the feet again broadening the shoulder blades, drawing the shoulders down, wiggling side to side with your upper body.

As you keep the legs engaged and extending the knees, we’ll start extending the spine one more time creating completely straight line with the spine.

So from the pelvis, lower back, upper spine, neck, one straight line.

The legs stay engaged and as you extend the spine diagonally forward you should be imagining that you’re pressing the floor down with your legs.

Everybody’s angle is different and if here your pelvis doesn’t go forward more than 90 degrees, if you feel like you’re leaning back here, you can use your hands so that you can keep your pelvis more upright so that you are not leaning backward.

We’re not pulling on the legs, we’re trying to learn how to control the muscles of the legs and around the pelvis to allow us to go deeper.

Then chin in, round the upper spine, relax the neck, leaning back, rounding, rounding, rounding, arms forward.

Eventually the legs become light and come off the floor, we balance here and then forms on the floor and lifting the legs and knees extended chest up.

Don’t collapse the chest and keep the legs engaged.

And then bringing the heels a bit away from each other.

So the toes are touching and the top of the feet are perfectly symmetrically up.

And then keeping the toes together, big toes, really slowly bringing the legs onto the floor.

We keep extending the legs without dropping.

Right palm forward, left palm forward from the shoulder, leaning back, rounding the spine.

Keep the legs engaged, push the balls of the feet.

Keep the heels slightly apart.

Then bringing the chin in and slowly rolling forward, spiraling forward, rounding the spine.

Don’t forget the legs for a second.

Keep them engaged.

Keep the front of the thighs active.

Keep extending the knees even though they’re already straight.

Try to extend them even more.

Continue doing the movement of extending the knees or making them straight, pushing the balls of the feet.

And then as you keep the front of the thighs active, so as you keep extending the knees, you begin to extend the spine as well.

Drawing the shoulders down.

Try to find this position where your upper body is straight, well your legs are also straight.

It’s like a hardcover book and from here we are working on closing this hardcover book, not like a magazine so we don’t want the lower back to around here.

Keep the chest open and shoulders away from each other.

Focus on the front of the thigh, focus on drawing the shoulders down and extending the spine and try to press the floor with the back of your legs.

Continue extending them.

Trying to lift your stomach.

The front of the stomach should be really straight, so is your back.

So no wrinkles on the stomach.

Keep pushing the balls of the feet.

It’s really active, no pulling, and then rounding the spine, chin in, as if somebody pushing you into the chest, you start leaning back, pelvis tilts back, legs stay active, counterbalance with the arms, legs come up, and then forearms onto the floor, lifting the legs, ankles extended, chest up, and bringing the legs into the floor.