04.05 Applied Practice Lab: Intensity Modification - Safety — Transcript

04.05 Applied Practice Lab: Intensity Modification - Safety — Transcript (English)

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Transcript

So from our standing position here, shoulders draw down towards hips, spread through the fingers, bend the knees now.

Fingertips to come down to the floor.

Stepping the right leg long back here, tiptoe first lands, and then we slide back a bit.

We go ahead and we lower that right knee down to the floor.

The top of the right foot comes down to the floor.

The left knee’s bent over the top of that left foot, so it’s not at 90 degrees here.

Now to alleviate any pressure to that right knee, you press through the top, that right extended leg foot, you can see Asia is lifting it to exaggerate that motion here.

When you’re pressing to the top of the foot, it takes pressure off the knee.

Even when we lift the upper torso upright here, you can continue to do that.

Satoko goes doing the same thing here.

Actively pull the legs toward each other as we start to slowly lift the upper torso upright, but don’t straighten that left knee.

Don’t come up to 90 degrees.

Place the left forearm onto the knee, the right hand onto the hip, continually draw the legs toward each other here and you can continue to press the top of the right foot down to alleviate any pressure from the knee as the legs pull toward each other here.

Now you’re literally trying to grip the legs toward each other here as you undulate and start to move the sternum again in a circumlinear motion forward and up.

It’s very subtle circle - your motion, but as you come up you continue to sink into the hips and the sternum stays in line with the pubis so you’re facing straight forward.

The right hip doesn’t open, the right shoulder doesn’t open.

Activate the legs actively away from each other as you release.

Finger tips come down to the floor here.

Tuck the right tiptoe up, lift the right knee up off the floor.

And then step that right leg forward to the standing position again outside.

It is feet parallel to each other.

Hips width, take the left foot back now.

Tiptoe first lands, and then we’re lowering that left knee down here.

And again, you have to gauge how that knee’s going to feel when it comes down to the floor.

If you feel there’s too much pressure or it’s painful in any way, use the left extended leg top of that foot to press down.

As you can see what Asia and Satoko both doing here, keep that right knee at an angle over the top of the right foot.

Don’t let that knee come 90 degrees.

Actively pull the legs toward each other here and you can undulate and move through the spine a little bit and through the neck as well as you activate the legs toward each other which creates this foundation.

You lift the upper torso upright with that foundation stable.

Right forearm comes onto the right knee.

The left hand comes onto the left hip.

The upper torso is facing forward as you grip the legs toward each other continually.

And again, the top of that left foot can continue to press down to alleviate any pressure you might have onto that knee.

And then you start to move in a circumlinear motion with micro movements to move the chest forward and up.

So you may come completely upright, or you may not.

Because if you feel pressure into the lower back, you shouldn’t lift up so high.

You should stay slightly forward to compensate for any kind of lack of mobility that might be in your spine.

Because the left foot is very upright here, Asia is a little bit further forward.

Release the hands down to the floor now, take the tip toe that left foot up.

And as we lift that right leg, we’re going to tuck it in towards our chest first and allow the left shin to lower down to the floor.

That left heel now will be close to your hips, close to your pubis.

And again with the top of that left extended leg, press the top of the foot into the floor.

Press the forearms into the floor and forward.

Now start to press the right outside edge of that right shin down to the floor and forward as you flex the spine and draw the shoulders back towards the hips.

Keep the top left leg extended pushing downward.

And the outside of the right shin also pressing downward as you flex the spine.

And continue to activate the shoulders downward and at the same time - a lot to take in there but - forearms pressing forward, shoulders drying back, upper spine flexion, extended left leg, top of the foot pressing down, extended outside edge of that right shin pressing down.

All these things are working together all the time to engage the Distributed Activation.

Now release the flexion here.

You place the hands onto the floor, lift the upper torso upright.

And we’re going to slowly rock over to the right side here and without momentum you’re allowing that left foot to come forward.

Slowly tilt and suspend for a second, bend that left knee in towards the pelvis or pubis, extend that right leg back.

It’s a very smooth motion and no momentum there.

And again, setting yourself up to allow for the hips…

I didn’t mention this much in the first side, we really want the hips to be squared off towards the front.

That right hip should not open.

As we press the forearms down into the floor, extend through that right extended leg top of the foot presses down.

Outside edge of that left shin presses down as we go into our spinal flexion.

So shoulders draw down, forearms press forward, upper spine flexes.

Outside of the left shin pressing down, extended right leg is also pressing down.

Occasionally you can move through the neck and move through the upper torso a little bit through some micro movements.

Active here.

Flexion, shoulders drawing down, outside edge of the left shin pressing down, top of the right foot pressing down.

Release: first, let go of the flexion.

Come up onto the hands again for a moment.

And we’re going to be allowing ourselves to slowly fall over to that left side.

And we’re going to slowly reach that right leg forward here again.

This is not with momentum.

And come up to a suspended position here.

So we’re suspended first, crossing the right shin over the top of the left shin, heels in close to the pubis and roll forward.

Again, not too much of an inertia-based roll forward here.

Now sit onto the heels.

Now as we go through this here, you’re going to choose whether you’re going to be sitting onto the heels or crossing the legs.

You can see that Satoko’s the crossing legs variation here.

When you’re sitting onto the heels, the heels come toward each other here.

The heels don’t go away.

Flex the upper spine and hang back here now, to alleviate some of the pressure.

If you’re sitting onto the heels from the ankles, press the tops of the feet down into the floor like you want to flex them, even though you’re sitting on them.

Upper spine flexes as your shoulders continue to draw down.

You can see Asia starts to adjust.

We’re taking the left arm underneath the right arm and again we’re not throwing the arms toward each other here, we’re moving the arms toward each other.

I mean movement is initiating from the shoulders.

When you’ve gone as far as you can go then we’re allowing the arms to interlock and when the arms are interlocked here, you start to pull the arms away from each other as you lift the sternum and chest upright.

Now what we’re trying to do is we’re trying to move the elbows forward and the hands forward as well.

But depending again, level mobility in the shoulders, you might not have the hands come too far forward or the shoulders go too far, or the elbows go too far up.

That importantly here, you got to draw the shoulders down as the arms try to pull away from each other with those micro movements.

Again, if you feel pressure to the ankles, try to flex the ankles as you sit on them here.

If you cross-legged, of course, you wouldn’t be paying attention to my instructions right now.

To release out of this, you’re flexing the upper spine, and move the arms first toward each other before you release.

And then the movement comes from the shoulder as you release.

So when we start to release here, we extend from that right shoulder forward and then from the left shoulder forward as the arms move away from each other.

Again, we’re slight upper spinal flexion here.

And then the left arm crosses over the top of the right.

And again, we move the arms toward each other first as much as possible to find the point where we can’t move anymore, then we interlock the elbows.

And then as we interlock the elbows, we start to pull the arms away from each other as the sternum goes forward and upright.

And we start to try to lift the elbows up as we start to try to extend the hands forward, continually drawing through the shoulders downward here as you do this, relax through the neck.

And again if the tops of the feet or ankles, I believe there’s too much pressure there, at any point you can come out and switch to a cross-legged position, but if you’re staying in this with the heels… sitting onto the heels, then then you can use that flexion of the ankles to take away some of the stress or compression into that ankle joint complex.

To release here, we’re gonna hang back first.

Now we are not just letting the arms go here, we first. starting to move the arms toward each other again first.

And then spread through the fingers again a little bit.

And as we start to release, start with the left arm from the shoulder move forward and spin out, right arm for the shoulder move forward and spin to the opposite side.

By ‘spin’ I meant ‘extend.’

And then as the upper spine stays a little bit flexed first, you release the hands down to the floor.

Now if we’re sitting onto the heels for a while, we wanna release whatever tension might have come into the heels, even though we were pressing the feet down.

So come to the tiptoes very slowly.

Some of your feet may be asleep here - we don’t really want that, but - and sit onto the heels as you rock back and forward here.

Now this flexion of the ankles toward the end allows for us to first release any residual tension there might have been from sitting on top of the heels.

And then to release out here, allow for the pelvis to come to the right side in this situation.

Allow for the legs to come forward and again no momentum on that movement and suspend one more time.

As we lower the forearms down into our reclining transition, balls of the feet press forward and up, chest lifts upright, chin stays slightly drawn in, shoulders draw down, forearms press, Cross the legs now.

And come on back up.

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