practice session 30 min

9.4. Practice Session: 30 min — Transcript (English)

Summary:

---

Transcript

Starting in a standing position, the spine is straight, the ribcage and the pelvis are stacked.

So the ribcage is just above the pelvis, the weight is on the heels.

When you look from above, your feet are hip width apart in the outside edges of the feet apparel.

So the toes maybe slightly turned in.

Draw the shoulders down, spread the fingers.

Imagine somebody is pulling your arms towards the floor.

The spine is straight, the back of the neck straight.

The edges of the feet are gripping in so that the legs feel active.

The neck is relaxed, extend the spine.

And then from here as you draw the shoulders down and keep spreading the fingers, keeping the arms completely active.

We are going to start moving the arms forward and diagonally up without changing the position of the ribcage.

Keep drawing the shoulders down and then hinging in the hips and lightly bending the knees, shift the weight onto the left leg, right foot goes far back, knee extended, bring the foot onto the tiptoe, right knee completely extended.

The left knee is above the heel.

If it’s not, adjust your legs.

Keep spreading the fingers, draw the shoulders down, pull the legs away, and then without changing the position of the front knees, we wiggle the rib cage, we begin to lift the upper body, continue to pull the legs away, make sure there is no compression in the lower back, If there’s compression, you can lean a little bit more forward.

Keep drawing the shoulders down and spreading the fingers.

Keep pulling the legs away.

Then open the arms to the shoulder height.

Lean forward, find a completely straight line from the right heel to the right shoulder.

Then keep drawing the shoulders down.

Imagine your arms form a T shape in your relation to your body and you begin to twist to the left without breaking this T shape form.

Keep pulling the legs away. the front knee stays above the heel, keep drawing the shoulders down, spreading the fingers.

Make sure that the T arms shape is intact.

Legs remain strong, pulling away.

Then as you draw the shoulders down, neck and line with the rest of the spine, we return the upper body to center and then bring the arms forward.

Lean a bit more forward one more time, finding this completely straight line and then bring the weight onto the front foot, return the right foot back to hip width, part and slowly unhinge, extend the knees, extend the hips and slowly draw the shoulders down while continuing to spread the fingers and draw the shoulders down.

So the arms remain active at all times, we never relax them.

Then once again, draw the shoulders down, make sure that the feet are hip width apart and as you keep the arms active, you begin to lift them diagonally forward without changing the position of the ribcage.

Then bend the knees, hinge at the hips, weight on the right foot, left leg far back, knee extended, extended ankle, tiptoe, lands on the floor.

Try not to widen, the stance too much.

The front knee stays above the heel.

Pull the legs away to create a strong foundation and Distributed Activation in the legs.

As you pull the legs away, you wiggle the ribcage, drawing the shoulders down, arms active, start lifting the upper body only to the point where there is no compression in the lower back, the front knee stays above the heel, the left knee and the left ankle are extended, legs very strong pulling away, and then open the arms wider, bring them to the shoulder height so that you form a straight line with the arms, and lean forward to now form a straight line from the left heel to the top of the head, keep the shape of the arms and twist to the right from the center of the chest.

Your pelvis doesn’t move here, your legs don’t move here.

The rotation happens at the center of your spine and the arm line remains intact.

Draw the shoulders down, spread the fingers, don’t break the lines of the shoulder and be aware of the midline that goes through your spine here.

The spine is the axis of rotation.

Then return to center and from here bring the arms forward, keep drawing the shoulders down and fingers pulling the legs away, lean a bit forward to find that straight line with the spine, shift the weight onto the right foot, no momentum, with control bring the left foot back to hip with the part and then slowly unhinge the knees and the hips, draw the shoulder’s arm, keep the arms in front of you and then we will hinge one more time.

The pelvis goes back, the knees are first extended, you just shift the weight back as much as possible, arms helped offset the weight and then begin to bend the knees.

So the knees are more or less staying above your heel or the foot.

You draw the shoulders down, the spine is completely straight, the ribcage and the pelvis are still stacked.

If the thighs are burning, don’t go too low.

The main objective is the straightness of the spine, but keep drawing the shoulders down and spreading the fingers.

Then slowly bring the hands onto the back of your calf muscles, keep the knees bent, relax the neck so it feels like the head is just hanging, but draw the shoulders down towards the hips.

The knees stay as far back as possible, so roughly above the heel or just a little bit more forward.

You’re really broadening the shoulder blades.

It can feel like you’re pulling on your cuff muscles.

Keep drawing the shoulders down and then extend the spine, finding a completely straight line from the lower back to the back of the neck, making sure that the neck is in line with the rest of the spine.

The elbows are hugging the legs, so don’t open the elbows out too much.

And then around the spine relax the neck and we will start rolling up.

So your pelvis starts to roll up and the rest of the upper body follows.

Arms done as if somebody’s pulling on your arms.

Then coming back to standing position.

Then let’s bring the legs a little bit wider and then as spread the fingers keep the arms active bring them forward. we’ll use them to offset the weight.

And once again, we will hinge in the hips.

The pelvis goes back.

First the knees are extended.

The spine is straight.

Make sure the spine is completely straight here.

Then start bending the knees.

Knees above the feet.

We insert the elbows between the knees and we’re pressing outward with the elbows and the knees are pressing in.

So as you do that, you should feel that the muscles around your hips are activated and the spine stays straight, chest is open, so don’t collapse in the chest.

If it’s available try to lower the pelvis, but if you cannot lower the pelvis without falling, if your ankle mobility and hip mobility don’t allow that, then just stay more upright or keep your pelvis even higher if it’s really tiring in your thighs, but make sure that the shoulders are open, chest is open, you draw the shoulders down, spine is straight, continue to resist between the elbows and the knees.

Then arms forward and try to lower your hips onto the floor.

If you feel like you’re falling, you can use your hands to help yourself, to lower your pelvis onto the floor and then bring the forearms down and extend the knees, extend the ankles, push the balls off the feet.

So the knees and ankles are completely straight here.

Elbows are right under the shoulders.

The spine is straight, lightly gripping forward with your hands here to assist your abdominals.

Then let’s come into a suspension.

Lift your hands, bend the knees and lower your bent right leg onto the floor and leaning to the right with your straight left leg.

Scoop back, bring the right leg back and then lower the forearms, elbows under the shoulders. the pelvis parallel to the floor.

Make sure that the back foot, top of the foot, is pressing into the floor.

The forearms are gripping forward.

You’re rounding the upper spine and drawing the shoulders down.

There’s almost no weight on the left back knee.

The top of the foot is really pressing and you’re continuing to press your forearms down and forward as you round the upper spine.

So you should feel like the movement of pressing the forearms forward lifts your chest against the floor. so the neck is relaxed.

You continue to press both legs into the floor.

The front edge of the foot is pressing forward and then relax the spine into a more straight position.

Lift your upper body by extending the elbows and then lean to the right side on your right hip.

Left leg completely extended as much as possible.

Goes forward, you balance and then the bent left leg goes flat onto the floor and the extended right leg goes far back.

We readjust the leg so that the pelvis is parallel to the floor.

The left hip doesn’t have to be touching the floor, forearms down.

The right leg is extended in line with the shoulders.

The forearms are also in line with the shoulders, elbows under the shoulders.

The forearms are parallel, spread the fingers and then round the spine.

And the movement of the forearms is pressing your chest higher up.

The front bent leg is pressing into the floor diagonally forward and the back right top of the foot is pressing into the floor.

So your upper spine is really rounded.

Imagine somebody could sit on top of your back and you would be supporting their weight.

Then relax the spine, extend the elbows by lifting your upper body slightly more up.

Bring the left hip down onto the floor.

Right leg completely extended.

You slowly bring it forward and we’re going to suspend here for a moment with both knees bent and then once again forms onto the floor, chest up, extend the knees, extend the ankles, push the balls over the feet.

Then bend the right knee, bend the left knee and cross your the shins in the middle while keeping the knees 90 degrees and bring the ankles to 90 degrees.

So we’re not crossing the ankles, we’re crossing the middle of the shins.

Then keeping the shape of the legs, we lower the legs onto the floor and lift the upper body, arms forward to offset the weight.

You can readjust the leg position here if you need to.

The shins should be parallel, so the heels are close to the knees. when looking from above the shins should be parallel.

Then arms forward, draw the shoulders down.

First we will lean back as much as we can.

And the edges of the feet are pressing forward.

So the movement of pressing forward with the edges of the feet is pushing your upper body back and it resists.

We draw the shoulders down and we start rolling and rounding the spine.

The edges of the feet continue to press forward.

You never for a moment relax the legs.

Gently touching the floor with the fingertips, wiggle the ribcage from side to side.

Relax the neck, feel how this wiggling the ribcage relaxes the muscles in your back.

And as you continue this wiggling movement with the upper spine, extend the spine to find a completely straight position from the lower back to the back of the neck, completely straight line.

Shoulders down, chest open, flat upper body.

The legs continue to press forward and down.

Depending on your hip mobility, your knees may be much higher in the air, not so close to the floor as you see in the video, but continue pressing forward with the edges of your feet and keep extending the spine.

Don’t collapse in the chest, completely straight line.

Then rounding the spine, bring the chin in.

Start leaning back, arms come forward to offset the weight. legs become light come up the floor, balance here for a moment, forms done, extend the knees, extend the ankles, push the balls off the feet.

Now we’ll do the opposite side.

So we’ll bend the left knee, bend the right knee, cross the shins in the middle of the shins, ankles 90 degrees, knees 90 degrees.

So then keeping the shape of the legs, we lower the legs onto the floor, upper body comes up.

So we are in a seated position, arms forward to offset the weight.

You can readjust the legs to kind of a comfortable position.

Make sure that the shins are parallel so the heels are not too close to the hips.

Lean back, chin in, really round the upper spine and as you press forward while continuing to press forward with the edges of the feet, you slowly roll in rounding the spine.

Draw the shoulders down, relax the neck, wiggle the ribcage from side to side, keep pressing the edges of the feet into the floor, feel like this movement with the legs wants to throw your upper body back, but by rounding in you resist that motion, keep trying the shoulders down and then as you wiggle the ribcage you are trying to extend the spine to a completely straight line.

Hands are just gently touching the floor.

We’re not pulling on anything here.

So straight spine shoulders down and the edges of the feet continue to press forward and down.

So your entire body is completely active here.

Wiggling the spine, keep pressing the edges of the feet down and forward and then rounding the spine, bring the chin in, broad on the shoulder blades and as you begin to lean back To offset the weight, arms come forward, legs become light, we balance.

For a few moments and forearms down, extend the knees, extend the ankles, straight spine, the ribcage and the pelvis are stacked here.

Now keeping the knee position the same, lower the feet onto the floor, right hand goes onto the right knee, left hand goes onto the left knee and while keeping the feet on the floor, we lean back elbows completely extended.

Feel like you’re hanging from your knees.

From here tilt a little bit back so the feet come off the floor.

So find a point of balance.

And then without changing the position of the knees, let the arms go.

Right hand presses forward, left hand presses forward, draw the shoulders down like you’re pressing into the wall.

And again, without changing the position of the knees, you begin to extend your knees only to the point where you can do that without shaking or the current position of the knees.

Maybe your knees will remain bent.

Again, if it’s tiring or your breath becomes irregular, then also keep the knees bent, but keep extending the ankles and pushing the balls of the feet, drawing the shoulders down, pressing forward with your hands.

Then from here we will round the spine and slowly lower the upper body onto the floor, bend the knees, bring them closer to the chest and wiggle the hips from side to side to make sure that the lower back is relaxed and bring the arms away a little bit from the body in the V shape and then bring the legs above your hips.

If there is no tension in the hamstrings, the knees and ankles are extended.

If there is tension in the hamstrings and knees are bent, ankles are extended and push the ball off the feet.

Draw the shoulders down, really flatten the lower back.

The arms can be lightly pressing into the floor.

And then without changing the position of the leg, we will start lowering the legs.

So keep extending the ankles, pushing the balls of the feet, lower the legs just maybe by about 15 or 30 degrees.

And then as if scooping something with the top of your feet, return the legs to original position above your hip.

We’ll do two more times.

Slowly lowering the legs, Make sure that the lower back is flat.

Draw the shoulders down and then slowly lift the legs back up.

The breathing remains relaxed.

If it becomes a regular reduced intensity, slowly lower the legs 15 to 30 degrees.

Keep drawing the shoulders down.

Lower back stays close to the floor.

Return the legs back to above the hips and bend the knees.

Again, you can roll your pelvis to relax any tension in the lower back.

And then extend the legs up one more time.

And then lift your head, push the palms forward, round your upper spine as much as you can.

Keep the legs active, extend the ankles, push the balls of the feet.

Start lowering the legs while rounding the upper spine and find a way to bring your upper body up.

Extend the knees, extend the ankles, push the the balls of the feet, bring the hands next to your hips.

And while keeping the legs active and drawing the shoulders down, pushing the balls of the feet, extend the upper spine.

If you’re leaning a little bit back, then again, use your hands to support your weight.

So the hands are pressing down into the floor.

At no moment, you’re losing the activation in the legs.

So of the feet, you draw the shoulders down, the entire body is very, very active here.

And then we’ll just relax the legs and cross them, whichever way you like, and we’ll come into a kneeling position.

Hands under the shoulders and knees under the hips, and then bring the forearms down onto the floor.

So forearms parallel, elbows under the shoulders, spread the fingers, and then walk a little bit back and bring your hips upright.

The knees can be bent, you’re on the tip toes.

The goal here is to have a completely straight line from the elbow to the sit bone.

So bend the knees as much as you need to here.

Press the forms forward and down to create this peak shape in your hip between your spine and your thigh.

The knees can be bent.

Don’t drop your heels, make sure that the ankles are relatively extended and you’re gripping back with your toes and you’re gripping forward with your forearms.

Then walk your feet a little bit back and bring the shoulders above the elbows who are coming into plank.

So the shoulder is above the elbow, forearms pressing forward, toes gripping back and you’re using this gripping forward and backward to add strength to your plank.

Keep drawing the shoulders down and then walk your feet back once again hips high up, once again finding the straight position, elbow to the hips and then bring the knees down, bring the top of the feet on the floor heels together and sit on your heels and come up.

The top of the feet are pressing into the floor and cause extended.

Now if this position is excruciatingly uncomfortable you’re welcome to just sit cross-legged.

So whichever way you sit, you bring the hands forward, you draw the shoulders down, and you lean back, so the pelvis tilts back.

The top of the feet continue to press into the floor if you’re sitting on your heels.

You’re drawing the shoulders down, spreading the fingers arm active.

Knees are together, or you’re just sitting cross-legged.

And then what we’re going to do is that we’re going to interlock the fingers and the right finger will be on top and then Press the palms away from your shoulders at the shoulder level.

You draw the shoulders down.

So you form first this kind of a circle in front of your chest and then you press the arms away from you and you lift Your arms up without arching in the lower back So you draw the shoulders down, the rib cage is pulled back.

You still want to have the stacking of the rib cage and the pelvis.

You draw the shoulders down and you’re trying to bring your arms more back behind your head, but at the same time you’re resisting with the rib cage, not allowing a back arch.

Keep drawing the shoulders down.

You can open the elbows more to the sides.

Keep pressing the top of the feet into the floor, keep drawing the shoulders down and wiggle the rib cage, continue to wiggle the rib cage from side to side.

And then rounding the spine and leaning back, bringing the arms back to shoulder height, releasing the fingers.

And then we will slowly bind the fingers in the opposite way.

And once again, press the palms away from the chest, keeping the elbows slightly bent, keep drawing the shoulders down.

And then as we begin to extend the spine lifting the pelvis.

We also lift the arms.

Once again the ribcage is completely perpendicular to the floor.

We draw the shoulders down so the elbows are lightly bent.

How much you bend them depends on the mobility in your shoulders.

So join the shoulders down.

If your shoulders are very tight it’s okay if the arms stay a little bit in front of you without moving on top of your head.

You wiggle the ribcage from side to side as you continue to draw the shoulders down and resist with the ribcage.

Don’t flare the ribcage forward.

The top of the feet continue to press into the floor, continue wiggling the ribcage, and then leaning back, arms come forward to the shoulder height.

Top of the feet pressing into the floor, release the hands, draw the shoulders down and then slowly bring the hands onto the floor and if you are sitting on your heels you come onto the tiptoes you sit on your heels and you move from side to side to release any tension in the ankles And then bring the hands onto the floor, top of the feet onto the floor.

And then the hips go to the right side.

So sit on your right hip.

And then through the sides, bring both legs forward, extend the knees, extend the ankles.

And after suspending for a few moments, bring the forearms onto the floor, extend the knees, extend the ankles, push the balls off the feet.

Again the ribcage and the pelvis are stacked.

Now bend the right knee, keep the right foot pointing forward.

The left leg is in front of your left hip and you slowly lower the legs in this shape on the floor.

So there is a bio of a fist space between your right foot and the left arm. the right hand forward inside your knee, left hand forward, be aware of the midline here, that is, the spine is aligned with the midline here and the right knee is open to the side, then you bend your elbows and start rolling in, rounding the spine like a spiral.

So the spine is aligned with the midline.

Then extend the arms forward and symmetrically open them out, So if you can lock the right arm in front of you, you need to do so.

If your mobility doesn’t allow, then you can hold your right knee with your right hand.

So your right and the left hand are doing asymmetrical movements, and you’re using that right hand to stabilize your pelvis.

Then from there, we will slowly extend the spine up.

Maybe you will be leaning a little bit back here.

Maybe you will be more upright.

You’re using the hands here to support the pelvis. keep extending the right knee and the right ankle, keep extending this spine up.

The shoulders are symmetrical here.

So the hips and the shoulders completely symmetrical.

Be aware of that rectangle and use the forces created by your hands pressing or pulling against the points of support to stabilize that rectangle.

So keep extending the left knee, left ankle, pushing the ball of the foot, spine is completely straight, the chest is open.

The neck is in line with the rest of the spine.

Don’t allow yourself to tilt to one side.

If you feel like you’re tilting to one side, no matter what, you can let the right foot slide a little bit forward.

So you reduce the intensity of the flexion in your knee and the hip, but make sure that the spine is straight.

And then rounding the spine, again, rolling towards the midline, arms go forward and we begin to lean back, allowing the legs to come off the floor.

Legs become light, we balance and then as we extend the right knee we bring the forearms onto the floor, the spine is extended, ribcage on the pelvis, one straight line.

Bend the left knee and then in this position slowly lower the legs onto the floor.

So your left heel is in front of the left hip, the right leg is in front of the right hip. the left knee a little bit to the side and then left hand goes forward inside the knee.

Right leg stays active, right hand goes forward, feel the midline here, so the shoulders and the hips are symmetrical against the midline.

Draw the shoulders down, then bend the elbows and start rolling in inside the knee.

If it’s very uncomfortable due to tight hips, you can let the left foot slide a little bit forward.

And from here, if you can maintain symmetry, you bring the left arm inside the knee.

If it’s impossible in terms of symmetry, you bring the left hand onto your knee so that you’re kind of hugging and a little bit pulling onto it.

And then as you draw the shoulders down, you extend the spine and open the chest.

Again, maybe you will be leaning back here.

In this case, you can even move your right hand a little bit more to support your pelvis. but the right leg remains completely, completely straight.

So extend the right knee, extend the right ankle, push the ball up the foot, open the chest, draw the shoulders down.

The left foot is also gripping forward and again you are using the forces created by your hands to find the symmetry.

So the spine is completely straight, the shoulders and the hips are completely symmetrical in relation to the midline.

Right leg remains active.

Don’t let it collapse on the side.

Make sure that the top of the foot is looking towards the ceiling.

So keep drawing the shoulders down, wiggling the rib cage from side to side to better feel the body position in this position.

And then we’ll bring the chin in around the upper spine.

And preparing to lean back, arm go forward to offset the weight, so we lean back slowly the legs come off the floor, we balance extend the knees, extend the ankles, bring the forearms onto the floor, completely straight spine, ribcage and pelvis stacked.

Then toes together, heels slightly away from each other, legs completely active, knees extended, ankles extended, we are going to slowly lower the active legs onto the floor, so no momentum, no snapping.

Don’t change the position of your upper body.

So the rib kitchen and the pelvis remain immobile as you lower your legs.

Once the legs are on the floor, we’re going to round the spine and push the right hand forward, left hand forward.

You’re leaning back, knees extended, ankles extended, draw the shoulders down.

Your entire body is super, super active here.

But don’t overdo it, just active but not overly tense.

And then slowly start to roll in, rounding the spine.

Relax the neck, draw the shoulders down, the fingers gently touch the floor here, but the legs remain active all the time throughout this entire form.

You shouldn’t lose the activation in your legs, not for a second.

So keep extending the knees, extending the ankles, pushing the ball off the foot, broadening the shoulder blades as you wiggle the rib cage, you feel how it relaxes the tension if there’s any still in your upper back or lower back and then as you draw the shoulders down and you begin to extend the spine.

So once again we find this completely straight line, lower back to upper back to the neck, chest is flat, we draw the shoulders down, legs remain active, the toes may be touching but there’s space between your heels.

Make sure that the heels are not attached, both legs are looking at the ceiling.

So don’t let the legs roll out because you connected the heels together.

Draw the shoulders down, wiggling the rib cage from side to side, having this completely flat upper body for a few more seconds.

We push the balls of the feet, legs remain active, and then we will round the upper spine, bring the chin in.

And as we start rolling back, arms come forward.

The legs become light and they come off the floor.

We balance here, we bend the knees, we bring the forearms down, extend the knees, extend the ankles, push the ball of the foot, the chest is up and then cross the shins lower the legs come into a comfortable seated position and this concludes the session.