applied practice lab ignition 1 circle form

6.4. Applied Practice Lab: Ignition 1 - Circle Form — Transcript (English)

Summary:

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Transcript

Bringing the legs a bit wider than hip width apart, feet parallel, weight on the heels, interlocking the fingers in front of the chest, bending the knees.

And as we draw the shoulders down, we inhale deep into the chest, keep the knees bent.

Then as you exhale, press the palms away from the chest while rounding the upper spine.

Then, on the next inhalation, extend the knees and press the palms forward and up.

Then as you exhale, bending forward, you can bend the knees here.

Then right knee bends.

As we inhale, press the palms left and up, drawing a half circle.

Then bending the left knee, arms go right and down.

Then as you inhale, left knee bends, arms right and up, Drawing a half circle, pressing up as you exhale, bend the right knee, arms left and down.

Come into center, inhale, arms forward and up.

Extending upward, and if you can, come onto the tiptoes, completely extending the ankles, then as you exhale, release the fingertips and start opening the arms out from the shoulder as if somebody is pulling on your arms.

And then in the end of the exhalation, if you were on the tiptoes, will bring the heels onto the floor, arms return back to next to your body.

And just standing here for a few moments, completely relaxed, relaxed breathing.

Let’s repeat one more time.

Interlocking the fingers, the opposite finger on top, bending the knees lightly.

And inhaling deep into the chest.

As we exhale, press the palms away from the chest, rounding the upper spine, drawing the shoulders down.

And as we inhale, press palms up as we extend the knees.

Exhaling, pelvis back, arms forward and down, bending.

The knees can be bent here lightly.

And then as we inhale, left knee bends, drawing a half circle right and up on the inhalation.

And exhalation bend the right knee arms left and down, coming to center.

And right knee bends arms go left and up during a half circle.

As we start to exhale, left knee bends, arms right and down, coming to center.

Inhalation.

Palms go forward and up, half circle.

Again if you can, coming onto the tiptoes.

In this case, ankles completely extended, extending the spine.

And as we exhale, release the fingers and start slowly bringing the arms down on the exhalation.

As if you’re brushing an imaginary surface with your fingertips, slowly bringing the arms to just relax them next to your body.

And just stand still for a few moments.

If you feel comfortable, close the eyes.

If you find it difficult to maintain balance with the eyes closed, you can keep them slightly open.

In this case, lightly gaze on the floor in front of you.

Just trying to stay relaxed, observing how your body feels today.

Focus on the sensations that you may feel.

Try not to tense any muscles.

Opening your eyes if they were closed.

And let’s bring the feet to hip-width apart.

Natural breathing from here.