practice session low intensity

8.3. Practice Session (Low Intensity) — Transcript (English)

Summary:

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Transcript

We’re standing on the floor, feet hip width apart, looking from above the outside edges of the feet are parallel.

Spread the fingers, keep the arms active, draw the shoulders down, ensure that the spine is straight, make sure that the neck is in line with the spine, you can lightly move the head from side to side to release any tension in the neck.

The weight is on the heel, the ribcage is stacked above the pelvis.

Don’t forget about the arms, the arms stay active, so we draw the shoulders down, lightly spread the fingers.

And then keeping the relationship between the ribcage and the pelvis, we will tilt a little bit forward as we bend the knees and we will shift the weight on the left foot.

Then bring the right foot back and open to your right side, bringing both feet to parallel.

So now we have a wider stance and the legs are maybe 45 to 60 degrees relation to each other.

The rib cage is stacked above the pelvis.

We pull the legs away so you should feel the leg muscles as you do this.

Spread the fingers and bring the arms to the shoulder height.

Now we have this straight line - wrist, shoulder, shoulder, wrist.

We don’t want to break that line.

Draw the shoulders down, pull the rib cage slightly back.

From here we will move our feet.

The left foot will turn forward.

The heel stays on the floor and the back heel goes about 45 degrees back.

This results in a natural rotation of the pelvis.

So it’s a little bit diagonally to the right from your left foot.

Keep stacking the ribcage and the pelvis.

Draw the shoulders down, keep the arm line and we will tilt from the pelvis.

So as the pelvis tilts, the ribcage follows.

We keep the straight line of the spine in the neck and the straight line of the spine.

So like this T shape.

Keep drawing the shoulders down, spreading the fingers, pulling the legs away and then return the pelvis to more upright position.

Then keeping this leg stands, bring the feet to parallel position and slowly bring the arms down.

Then turn your left foot forward and as you bend the left knee, transfer the weight onto the left foot and really slowly bring the right foot back to a position where feet are hip width apart and then slowly unhinge the knees, returning to standing position, spreading the fingers, drawing the shoulders down.

Don’t forget about your arms, neck relaxed.

Now we’ll perform the same movement on the opposite side.

So micro bend the knees, bring the weight onto the right foot, and then slowly bring the left leg back.

And then we’ll open once again to the side so that the feet are now parallel.

The weight is on the heels.

We’re pulling the legs away and bringing the arms to the shoulder height one more time to form this arm.

Line spread the fingers, draw the shoulders down, ribcage slightly pulled back, neck relaxed, we’re pulling the legs away.

Then we’ll move the feet.

The right foot will turn forward, so the heel stays on the floor, and the right foot will turn 90 degrees forward.

Left heel goes 45 degrees back.

This results in the rotation of the pelvis as well.

The pelvis follows.

We’re pulling the legs away, feeling the legs, stack the ribcage on the pelvis, keep the arm line spread the fingers and then tilt forward from the hip, the ribcage and the pelvis.

They don’t lose their relationship.

The spine stays straight in line with the neck and keep the arm line.

Keep spreading the fingers, keep pulling the legs away, your entire body is active here.

Then unhinge, return the upper body to more upright position.

Then we’ll return the feet to parallel and then we’ll return to our initial standing position.

So first we’ll lower the arms.

Right foot turns to the right and bring the weight onto the right leg and then with no momentum, very controlled movement, return both feet to hip width apart and on hinge extend the knees, extend the hips, return to standing position, neck relaxed.

You can move head from side to side to release any tension in your neck.

Arms stay active, keep spreading the fingers.

You can lightly bend the knees, bring the hands first onto the floor, and then bring the hands onto the cuff muscles and relax your neck here.

So the head is just hanging, but the shoulders are drawn down towards the hips.

The knees can stay slightly bent.

Here you don’t have to burn your hamstrings.

Elbows are close to the legs and we’re lightly pulling on the cuff muscles.

So pulling on the calf muscles and drawing the shoulders down you should feel activation in the muscles between your shoulder blades and we’re wiggling the ribcage from side to side.

It should be very comfortable between your shoulder blades so we are wiggling the ribcage, moving it from side to side, keep pressing the palms into the calf muscles.

So you’re kind of pulling on your calf muscles as you do that, the head is hanging, the neck relaxed and then we’ll extend the spine. once again trying to find a completely straight line from the lower back to the back of the neck.

The entire spine and the neck form one straight line.

We want to feel it and as we draw the shoulders down and press into the cuff muscles, this should make it easier to feel the muscles in our back.

We can better feel this position when we are pulling with our arms and the next day is in line with with the rest of the spine.

So the knees stay lightly bent.

Then we’ll bring the chin to the chest and round the upper spine one more time.

And then when we unroll, keep drawing the shoulders down.

And when you unroll, unroll from the pelvis.

The pelvis starts the movement, the rest of the body follows, so the head comes up at the very, very end.

Keep drawing the shoulders down, spread the fingers.

Don’t forget the arms stay active at all times.

And here we’ll sit down through a movement that will require some hip mobility.

So if you feel like you’re losing balance, it’s okay to just sit down on the floor, whichever way you like.

Otherwise, bring the feet wide as in hip width apart, arms forward, and we start hinging back, bringing the weight back as much as we can, so that we can in a controlled way sit on the floor, ideally without falling.

But again, if you feel like you’re losing balance, you can just sit on the floor, whichever way you like.

And then bring the forearms onto the floor, extend the knees in front of you, extend the ankles, push the balls of the feet.

Make sure the chest is not collapsed.

And then slowly bring the feet onto the floor.

And then the right hand goes onto the right knee, left hand goes onto the left knee.

The elbows become extended here as we’re hanging from the knees, draw the shoulders down.

Then shift the weight a little bit back so that the feet come off the floor.

Extended ankles, spread the toes. go off the knees and then right hand pushes forward, left hand pushes forward at the shoulder height and you draw the shoulders down.

Don’t forget about the feet, ankles extended, push the balls of the feet.

Drawing the shoulders down, we’ll start to extend the knees without changing the position of the knees.

Again, no burning in the hamstrings, no shaking.

If you can extend the legs completely, you do so.

If not, you can keep them lightly bent, keep drawing the shoulders down.

The most important part is that the knee is staying in the same position spatially.

Push the balls of the feet, draw the shoulders down.

If the position becomes challenging, bend the knees at any moment, but try not to snap out.

Try to keep all the movements very controlled.

Then from here we’ll slowly lower the upper body on the floor and bend the knees, bring them closer to the chest and you can wiggle your hips from side to side.

We really want to flatten the lower back.

Then the arms in a V shape go a little bit away from the body and we will extend the legs above the pelvis or roughly above the pelvis.

Then lift your head and press the palms forward and while pushing the balls of the feet slowly lower the legs keep rounding the spine as much as you can and we’re looking for this moment where you will be able to come up with your upper body.

And then the knees bend, we cross the ankles, right shin over, and bring the hands on the floor and come in a kneeling position here.

And we will sit on the heels.

So knees together, heels together, we’re sitting on the heels.

Now, if this is very uncomfortable for your ankles, you are welcome to just sit cross-legged here.

Otherwise, if you’re sitting on the heels, make sure you’re pressing the feet into the floor so that you’re not placing all the weight on the the heels.

Arms forward, draw the shoulders down, spread the fingers and we will lean back.

So notice how the pelvis leans back and the rib cage follows.

Keep drawing the shoulders down, keep spreading the fingers.

So the upper body is very, very active.

If you are sitting on your heels and the top of the feet continue to press into the floor so that we don’t put all the weight on the ankles.

And then we will interlock the fingers, the right finger over, and push the palms away from the chest.

As you draw the shoulders down, you push the palms as much away from the chest as you can.

You draw the shoulders down.

And while you continue to draw the shoulders down, from the position where you’re leaning back, you begin to extend the spine upward and slowly lift the arms up while you’re drawing the shoulders down.

You don’t want to lift your chest, so you don’t want to back arch here.

The spine stays straight, ribcage and the pelvis are staying in the same straight line.

You keep drawing the shoulders down, pressing up with the forearms.

And don’t forget about your feet.

If you’re sitting on the top of your feet, you’re pressing them down into the floor.

And you wiggle the ribcage from side to side, drawing the shoulders down, moving the ribcage, the entire body active.

Then as you lean back, you bring the arms forward and you release the fingers at the shoulder height.

So you let go of the fingers.

Very controlled movement.

And then we will interlock the fingers in the opposite way.

So now the left finger is over.

Again, we push the arms away from the chest, keep drawing the shoulders down.

You are leaning back here.

And then as we extend the spine and lift the pelvis, the arms go diagonally forward and up without arching the lower back.

So as much as possible, keep pulling the rib cage back so that the rib cage and the pelvis are on the same line.

Keep drawing the shoulders down, pressing up with the fingers.

You can see that the elbows can stay bent.

You don’t have to extend them.

You keep drawing the shoulders down, wiggling the rib cage.

You should feel your entire upper body active here.

All the muscles are working.

You should feel sensation all over.

And then to come out, we lean back and as we lean back, we slowly bring the arms to the shoulder height.

And again, we release the fingers.

Very controlled movement.

The fingers stay active at all times.

We draw the shoulders down.

We continue to lean back.

And then we will bring the hands on the floor in front of us and come onto your tiptoes and sit on your ankle.

So this movement will allow us to release any tension to return the blood flow to the ankles because of course it was impacted by this task.

So we spend some time here just wiggling the hips to return the blood flow to the ankles and then bring the hands onto the floor and bring the right hip down onto the floor.

And then as you extend the legs, you will bring the legs forward.

So you’re pivoting on your right hip here.

Then we’ll return into the reclining transition where we bring the elbows on the floor, chest is lifted, knees extended, ankles extended, and we’re pushing the balls of the feet.

Then let’s bend the knees and connect the feet together in a shape which is approximately a square.

So the feet are not close to your pelvis.

Lower the legs on the floor.

And while you’re pressing the feet forward and down, right arm forward and then left arm goes forward.

We’re drawing the shoulders down, spreading the fingers. the edges of the feet are pressing forward.

You keep drawing the shoulders down and keep activating the legs as you press forward.

And then working against this motion of pressing the edges of the feet forward, you start rolling forward and you keep doing that pushing motion.

So you’re really performing opposing movements here.

So you come in with the spine rounded, you draw the shoulders down, the neck is relaxed and you wiggle the ribcage from side to side.

The fingers are just gently touching the floor.

You don’t have to go that low, it all is very individual.

But don’t forget to press forward and down with the feet.

Then we’ll slowly extend the spine.

So from the lower back, the upper back of the neck, they should form a completely straight line.

The shoulders are as far away from each other as possible.

So the back becomes very flat.

Don’t forget about the feet.

You continue to press forward and down with the edges of your feet and you continue to draw the shoulders down.

The neck is relatively relaxed but it is in line with the rest of the spine.

So keep the straight line and then chin to the chest.

We are going to round the upper spine and then the pelvis begins to tilt back.

We allow the arms to come forward to offset the weight. become light, we lift them off the floor and then we bring the forearms onto the floor, extend the knees, extend the ankles, push the balls of the feet, keep drawing the shoulders down.

And then while keeping some space between the heels, so only the toes are touching, keep the knees extended, keep the ankles extended, we’re going to slowly lower the legs down, very, very controlled movement, don’t change the position of the upper body, drawing the the shoulders down, pushing the balls of the feet, extending the ankles.

When the legs touch the floor, right arm comes forward, and as we draw the shoulders down, left arm comes forward, drawing the shoulders down, the spine is rounded, the knees are extended, ankles extended, pushing the ball of the foot.

Again, the entire body is very, very active here.

And then we’ll begin to roll in.

So chin in like a spiral, rolling forward.

At no moment lose the activation in the legs, so the legs stay very very active.

As we draw the shoulders down, the spine is rounded, we wiggle the ribcage from side to side.

Keep trying to extend the knees, even though they are extended.

Keep doing that movement of extending the knees, extending the ankles, pushing the ball of the foot.

The neck is relaxed, but you are drawing the shoulders down.

So as you wiggle the ribcage from side to side, keeping the legs active, extend the spine.

Lower back, upper back, neck.

Again, you are finding your straight line.

Depending on your flexibility, maybe you won’t be leaning forward as much as what you see in the video.

Maybe you will be at a 90 degree angle.

If your flexibility doesn’t allow you to come over the 90 degree angle and you’re leaning back, align your spine with the pelvis and keep your hands behind you to support yourself, but keep the the legs very, very active.

And focus on the straightness of the spine.

The most important point here is that the entire body is active and that the spine is completely straight and we can feel that it is straight.

Your task is to feel your spine here.

Keep drawing the shoulders down, pushing the balls of the feet and then bring the chin in to the chest around the upper spine once again and And then we’ll begin to lean back and arms come forward.

As we do that, the legs become light and we allow the legs to come off the floor, keep the knees extended, ankles extended, lower the elbows, extend the knees, extend the ankles, push the pose, and we chest up.

And then let’s just bend the knees, cross the legs, and come up.

Just come up into a comfortable seated position.

And that concludes this session.