04.08 Applied Practice Lab: Intensity Modification - Form — Transcript

04.08 Applied Practice Lab: Intensity Modification - Form — Transcript (English)

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Transcript

Again, standing with the feet hips with the part, drawing shoulders down, spreading through the fingers.

Outsiders of the feet are parallel to each other here.

You can grip the heels slightly towards each other as well, just prior to starting.

As you draw the shoulders down again, spread through the fingers, move through the neck, move through the upper torso, wiggle out any kind of tension or anything that might help to set yourself up.

And as we draw the shoulders down here and spread through the fingers, we’re gonna be raising the arms forward and up.

And again, that’s a circumlinear motion similar to that of other motions we do.

Drawing the shoulders down, hinge through the knees.

And as we hinge a little bit more, we’re gonna be leaning the weight over to our left foot as we step the right foot back, not too terribly far here.

And as the sole of that right heel comes down, we’re gonna straighten through that right leg and we’re gonna reach the arms out to the side first and then down to the hips.

As you can see here, the elbows draw slightly back.

So you draw the shoulders down, activate the legs away from each other here and we start to hinge more at the hips, coming forward.

And again, you have to check here.

If there’s any sense of tightness in the back of the leg, you don’t wanna go too far forward here.

You wanna keep yourself moderate.

Flex through the upper spine here now and tuck a little bit further forward.

And again, depending on flexibility, you might not go down so far.

You see what Satoko is doing here comparatively to Asia.

And then we’re going to be moving, flexing.

As you can see the upper torso and head is right in line between both legs.

It’s not over the top of the leg as we flex forward here.

Activate the legs away from each other as we go from our spinal flexion to extension here.

So the legs are always anchoring, shoulders drawing back and down.

Back of the neck is long.

You don’t lift the head up here.

The crown of the head points forward.

And again you can constantly move through micro movements as we draw the shoulders down.

Activate the legs legs away from each other and move through the rib cage.

Chin draws into the chest here a little bit more as we flex down first.

Again.

And then roll up with the spine flexed.

As you get to the upright position here, continue to draw the legs away from each other first, then release the arms down, bending that left knee and transferring the weight to the left leg as you bring the right foot in a controlled action forward.

Again, the feet are hips width apart.

Outsiders of the feet are parallel to each other.

Reach the arms forward and up.

Draw the shoulders down.

Move through the neck a bit.

Move through the rib cage.

Hingeing again at the hips.

Leaning the weight over to the right leg.

And stepping that left leg back.

And as you can see now that feet too stay hips width apart.

Remembering that for the first side as well.

You can see from the front angle here that the hips or hips width apart, arms come to the side, hands come to the hips, draw shoulders down, and you can also extend through the back of the neck here as the shoulders draw away from that motion.

And when the upper torso comes down right between both legs here, you start to flex into the upper spine, activate the legs actively away from each other here.

But never too much.

And then we move a little bit as we go into flexion, a little bit further down, and/or if you’ve found the spot where your legs aren’t having it, you just stay there.

And we go from spinal flexion to spinal extension now, and that’s a very smooth movement.

And we’re using the legs, drawing away from each other to anchor so that you can freely move through the spine as we transition from one flexion to the extension.

And again, flex again as we start to prep ourselves to come out.

You can go forward a bit if you’d like to.

And then the last thing to come up is the head here.

Spinal flexion comes up.

And then the head comes up.

I continue to activate the legs away from each other here for a second.

And then release the hands down.

And bend that right knee and we’re transferring the weight to the right leg first in a controlled motion.

The left foot comes forward, feet hips width apart, we reach the arms up again, continue to draw the shoulders away from that, moving the arms up, move through the chest and rib cage, and allow for the arms to come down.

One last thing when we come down here quick draw the shoulders down, move through the neck, activate the heels toward each other a little bit, and then relax.

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