05.04 Applied Practice Lab: Transit — Transcript

05.04 Applied Practice Lab: Transit — Transcript (English)

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Transcript

So again, in our starting position, we just check in to see that the outside edges of the feet are parallel to each other. if you’re looking from above.

The shoulders are drawing down progressively as you spread through the fingers.

Again, you can grip the heels slightly towards each other here in the beginning, just to stabilize through the legs prior to getting started into the form transitions.

You can move a little bit through the upper spine as well too, move through the neck, continuing to spread those fingers at the same time, actively drawing the shoulders down, again grip the heels slightly towards each other a bit.

Then release and extend the arms diagonally forward and up again.

Don’t move the upper torso here.

Don’t arch into the lower back.

Hinge into the knees.

As we hinge into the knees, we’re slowly shifting the weight over to our left leg as we transition that right leg quite long back, landing onto the tiptoe gently.

The arms stay forward, moving more or less in line with the upper torso as we transition.

As we activate the legs away from each other here, we’re spreading through the fingers and drawing the shoulders down, trying to find that position where that right hip does not flare open here.

So again, depending on mobility and flexibility, check in to make sure that that doesn’t flare.

And we start to undulate again, moving a little bit from side to side, and moving the sternum in a circum-linear motion forward up so that we in a sense elongate the back and spine as opposed to just lifting.

And we don’t want to squash the back here.

So if you feel a little bit of compression to the lower back, don’t come up so high.

Spread through the fingers as you reach the arms out to the side now, continuing to draw the shoulders down, slowly allowing that right heel to lower down to the ground and we’re trying to point that right toes slightly diagonally forward.

Now the feet are a bit closer together here.

You would think maybe about a fist distance apart between the heels in that line.

Now spread through the fingers as the arms are shoulders height here as you activate the shoulders down.

Activate the legs away from each other and tilt into the hips.

Now you see that front arm more or less comes parallel to that front leg.

The back arm does not lower down.

It stays in the same line as the top arm back to the neck and head stay neutral.

Activating the legs away from each other as we lift up right here.

Continuing to spread through the fingers, drawing the shoulders down, as we transition turning the torso forward, as we step that right foot maybe about a step forward again to get the outside edges of the feet parallel to each other again and hips width.

You might have to adjust a bit here.

As you can see, the arms are extended out to the side, spread through the fingers, drawing through the shoulders down, actively pulling the legs away from each other.

Do not open the right hip.

Keep the hips nice and square to the front.

Now the center torsion mechanism is coming from the middle of the chest as we turn to the left.

So don’t think about the arms moving.

Think just only about the upper torso turning to the left, keeping the arms in line with each other.

Shoulders drawing down, neck is neutral.

Slowly coming back to the center now as we torsion back to the center here.

And we’re going to be bending that left knee as we reach the arms again diagonally forward and up.

Now that left knee, remember, does not hang over the top of those left toes, it stays right over the top of the ankle, and the sole of that right heel stays flat.

So you might have to adjust the legs closer to each other here to make that work.

And you might have to allow your your upper torso to come forward a bit.

As we start, undulate the spine, again, circumlinear motion forward and up, the arms move as a bi-product with that movement.

And don’t go up so high if you feel the back squashing, allow your upper torso to stay forward a bit.

Just keep that back leg nice and straight as the legs anchor away from each other.

Now to release, come forward a bit as we straighten that left leg.

Arms come out to the side first and then they cup onto the hips.

And make sure that the hips stay again nice and square to the front.

Feet actively pull away from each other here with both legs active.

Your shoulders draw down as the elbows slightly come in towards each other.

Now we’re going to be drawing the chin into the chest and we’re flexing the spine to come down a bit.

Now you might have to adjust the leg as you saw Asia doing there.

The flexion of the spine again and the position of the head comes down the center of both legs.

Remembering that midline, elbows stay slightly in towards each other here as we do that.

Now we move from our flexion to extension.

We continually draw the shoulders back, even though we’re doing that.

And again, depending on your mobility and flexibility, you may have to come up right here.

The importance here is to make sure that the spine is totally straight.

Some people more flexible may go further forward, but it’s not about flexibility.

It’s more about getting the position of the spine straight in between the motion between flexion and extension.

Now, chin comes into the chest again as we flex the upper spine again.

But we don’t let the arms go out to the side as we do that.

Keep the elbows in towards each other, flex the spine as you roll up, anchoring the legs to stabilize that movement.

As the head rolls up here, one activation with the shoulders down, release the hands down now, spread through the fingers.

Leaning the weight now to that left leg, as we slowly transition the right leg forward to feet hips with the part again, and the arms come diagonally forward and up.

So that’s all one motion.

We’re moving the arms as the leg comes forward, undulating through the spine here, spreading through the fingers, drawing the shoulders down, hinging to the hips again, bending the knees.

And then we’re gonna shift the weight over to the right leg now as we step that left leg long back.

Now, can you see on this side here, Asia takes that left leg quite far back.

And it’s important to note here again that similar to that as explained on the first side, or I might not have said it at the very beginning, that right knee is over the top of the right ankle here in this form as well.

And that anchors, the legs anchor away from each other as we undulate through the spine and move the sternum in a circumlinear motion forward and up.

Watch the back, don’t let it feel like it’s squashing, spread through the fingers, draw the shoulders down.

And you can try to keep the hips a bit lower, like what Asia is doing here, and don’t bend that back knee if possible.

So you might have to come up a little bit higher, or not come up so high in order to keep that back knee straight.

Reach the arms out to the side now.

We’re gonna adjust by lowering the left heel down.

You might have to step it slightly forward, like what Satoko did here.

Arms come out to the side, and the left toes are pointing diagonally forward, and, again, the feet are a little bit closer towards each other here, as we hinge into the hips and start lowering down.

Now both arms are in a straight line, more or less that front arms parallel to the front leg.

The head does not lift or drop, it’s neutral.

Activate the legs away from each other as we spread through the fingers drawing the shoulders down.

Active.

And then slowly lifting upright.

And then we’re gonna turn the upper torso slightly forward as we step that left foot forward again back to feet hips with apart.

And when the feet are hip width apart again, the arms are extended out to the side, actively pulling the legs away from each other here and again finding that anchor with the legs.

Center of the chest is the torsioning pivot mechanism here.

You can think only the chest moves as we come down slightly, torsion that upper torso to the right side, movement initiating from the chest.

Don’t drop the arms down, keep them in one line.

Shoulders also continue to draw down.

The left hip also doesn’t flare open.

The legs are actively pull away from each other, keeping the hips square in the motion.

Now turn back to the center again, movement from the center of the chest, bending that right knee now as you start to extend the arms forward again, this is synchronizing that movement here.

And again, we’re moving the upper torso forward and backward, side to side, and forward.

And chest moves slightly forward and up with a circumlinear motion.

And again, in this form as well, with the back of the left heel down to the floor, that right knee does not come over the top the right foot, it stays right over the top of the ankle as the legs pull away from each other.

You may adjust a little bit here depending on how you feel.

The arms do not go up independently from the position of the upper torso.

They move with the upper torso.

Now, straightening that right leg, arms extend out to the side, then to the hips or directly to the hips, lightly cupping the hands onto the hips.

The hips are still in a square position forward.

The feet are still hips with the part activating the legs away from each other here to anchor.

Again, slight adjustments if necessary with the back leg.

And as we start to come down now, we’re going to draw the chin in towards the chest and it’s starting to move to the upper spine flexion as we come down between both legs.

Now we’re finding that midline which is in line with the chest, the pubis, and an imaginary line between both legs as we flex forward.

Continually activating the legs away from each other here, drawing the shoulders down in and in this flexion, drawing the right hip back, make sure not to open the left hip in this position.

And then we start to shift to the spinal extension.

The legs stay anchored to allow for the upper torso to move freely into the extension forward.

Now again, the position of the upper torso is altogether dependent on flexibility and mobility.

You might raise up higher or lower a bit more if you feel more flexible, but the main thing is the spine’s gotta be straight.

Now back to our flexion, upper spine flexes, continually activating the legs away from each other.

With that flexion, we slowly start to roll up.

Head comes up last, hands still stay on the hips initially, activate the legs away from each other here again, draw the shoulders down as we release the hands down, spread through the fingers.

And as we shift the weight over to that right leg, we’re taking the left foot forward, reaching the arms forward with that same motion.

Again, feet come again, hips with the part, the arms go forward and up, drawing the shoulders down.

Don’t arch into the lower back as you do this.

And then lowering the arms down toward the floor, shoulders draw down once, spread through the fingers, a little grip of the heels. and then relax.

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