practice session 45 min

9.5. Practice Session: 45 min — Transcript (English)

Summary:

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Transcript

We are going to start in a standing position.

Let’s bring the legs a little bit wider than hip width apart.

The feet are parallel.

Lightly bend the knees and make sure that your ribcage is above the pelvis.

So you are not back arching here.

The weight is on the heels, like you’re almost falling. and the spine is straight and upright.

The neck is relaxed, the shoulders are drawn down, but not actively.

The arms are heavy and relaxed, and this is what keeps your shoulders down.

Make sure you are not bending the knees too much, we don’t want to get tired here.

So as you keep your arms completely relaxed, we are going to imagine that there are strings tied to the wrists.

As if somebody is pulling on those strings, your completely relaxed arms are going to lift to the shoulder height.

So your wrists are completely hanging.

The shoulders are heavy and the arms are heavy.

Now spread the fingers and open your hands a little bit out as if you are holding bowls in your hands.

Maybe your fingers have suction cups and they’re holding inflatable beach bowls.

And then from here, we’re going to turn the wrists slightly forward.

So as you do that, you should feel activation at the front of your form.

We’re going to spend about a minute here.

Make sure that your breathing is relaxed.

The pelvis and the rib cage remain in the same position.

Rather than thinking about activating the arms, think about relaxing them, but keeping them in this position.

So your shoulders are completely relaxed and heavy.

The neck is relaxed, the knees are lightly bent, the weight is on your heels.

And you’re trying to remain here with relaxed breath.

If it becomes too tired, feel free to lower your arms at any moment.

It should feel comfortable.

From here we’re going to move the arms.

We are going to first turn the palms upright and then at the shoulder height we will move the arms forward so they’re in front of our shoulders and then from there bend the elbows.

So the elbow is in front of the shoulder.

The palms are looking kind of diagonally up.

It can feel like you’re slightly turning your pinkies in.

The elbows are in front of your shoulders.

And again, the shoulders are just heavy and the arms are just standing this position.

Try not to think that you’re holding them in this position.

They just stay there.

You’re still lightly bending the knees.

Your ribcage and the pelvis are stacked.

Try to see if there’s any unconscious back arching that has happened and then corrected.

You don’t want to lean forward.

The ribcage is above the pelvis.

Again, if you feel really tired, you can lower your arms at any moment.

Make sure that your breath remains calm.

Feel the heaviness of your arms, but at the same time, try to imagine that your arms are light.

Try to completely relax into this position.

Then we’re going to move the arms again.

Start opening the elbows out to the side, rotating your palms forward.

Imagine that you are opening a curtain, moving your arms slowly out.

First, the arms reach the shoulder height.

And then from there, we’ll continue lowering the arms and at the same time, we will also extend the knees.

So in a very slow movement, we’ll bring the arms down and completely relax them.

We return to the standing position.

If you feel comfortable here, you can close your eyes.

If you find that it’s difficult to balance with your eyes closed, you can keep them lightly open and then just look at the floor in front of you.

Try to bring the weight above the heels and keep the rib cage above the pelvis.

You want to stack your entire body in a position which requires the least amount of energy to hold.

And try to completely relax.

Even though you’re standing, relax all your muscles as much as possible.

No effort.

You may feel a gentle sway in your body.

The breathing is calm.

Observe the sensations in your body and how you feel today.

And then let’s open the eyes and proceed to the practice.

So bring the feet to a heap width apart.

When looking from above you the outside edges of the feet are parallel. slightly gripping in with your feet.

Draw the shoulders down, spread the fingers.

Imagine that somebody is pulling down on your arms.

Spine is extended ribcages above the pelvis.

And then while keeping the arms active, make sure that the neck is relaxed as you draw the shoulders down.

So the arms begin to move diagonally forward and up without changing the position of the ribcage.

The weight is on the heels.

Then from here we’ll hinge in the hips, bend the knees, shift the weight onto the left foot and the right leg goes far back.

Foot, the tiptoe, lands on the floor, right knee extended, left knee is above the left heel.

Pull the legs away to to create a strong foundation.

Feel the midline of your spine.

So the shoulders and the hips form a symmetrical rectangle.

And as you pull the legs away and extend the right knee, right heel high up, you wiggle the ribcage and you begin to lift the upper body only to the point where there is no compression in the lower back.

If there’s compression, you can lean slightly more forward.

Keep drawing the shoulders down, spread the fingers, arms remain active.

If you keep pulling the legs away, the back heel stays high upright, knee extended.

And then as you wiggle the ribcage, lean forward to find a straight line from the right heel to the top of the head.

And we are going to shift the weight onto the left foot.

Try not to use momentum to do that.

Very controlled movement.

Return the right foot back to hip width apart.

And we’re going to slowly unhinge, extend the knees, extend the hips, and in the very end, we’ll bring the arms down, returning to a standing position.

Make sure your feet are hip width apart.

Draw the shoulders down and once again, arms diagonally forward and up without changing the position of the ribcage.

Hinge in the hips, bend the knees, shift the weight onto the right foot now.

And while maintaining the symmetry in your upper body, bring the left foot far back, left knee extended, left heel high up, right knee above the heel.

As you pull the legs away to create foundation, the pelvis doesn’t move.

We just move the rib cage, like your lower back is fluid.

So we move the rib cage from side to side and we lift the rib cage.

While drawing the shoulders down and keeping the arms active, the legs are pulling away.

The left knee is extended.

We wiggle the spine from side to side and then leaning forward a little bit, finding that straight line between the heel and the top of the head.

So finding this completely straight line and then shifting the weight onto the front foot.

No momentum, no snapping, controlled movement.

Left foot returns to hip width apart and then we slowly unhinge the knees and the hips and lower the arms.

Actively.

Don’t relax your arms here. point your arms are relaxed.

Now from here we are going to once again wiggle the spine, relax the neck, draw the shoulders down, making sure that the arms remain active, lightly spreading the fingers and then once again bring the arms diagonally forward and up, drawing the shoulders down and then lean a little bit forward bend the knees.

Think about your right heel.

You bring your right foot back to lower your right heel in such a way that the left knee comes above the left heel.

So the stance will be very different for different people.

Feel free to adjust the stance, but the right knee is extended.

The left knee is just above the heel, so just the stance.

Feel the symmetry between the shoulders and the hips against the midline, wiggle the spine from side to side.

So first from a position where you have a straight line from the right heel to the top of the head, you wiggle the spine from side to side and again you lift the ribcage, no compression in the lower back, keep pulling the legs away so the legs are actively engaged and spread the fingers.

And then we will extend the left knee from here.

The pelvis is looking forward, Bring the arms to the sides onto the hips.

From here the legs are pulling away.

The pelvis is looking forward and we’ll start tilting forward first with a straight spine above the midline.

You are not tilting forward above your left leg but above the midline.

Bring the chin in and roll in also along the midline.

Be very aware of the midline and your hips are symmetrical in relation to the midline. keep pulling the legs away.

If it’s difficult to balance here, you can bring your upper body slightly higher.

So you can unroll a little bit if it’s difficult to balance.

Keep drawing the shoulders done, pulling the legs away, and then we’ll extend the spine.

So once again, finding a straight line from the lower back to the back of the neck.

Maybe you won’t be parallel to the floor.

Maybe your upper body will be higher.

You adjust the spine in relation to where your pelvis is.

And then rounding the spine one more time.

Keep pulling the legs away and as you continue to pull the legs away, begin to lift your pelvis then the upper body will follow your pelvis.

Unrolling into a straight spine, straight in relation to the back leg, then let the arms down and then as you bend the left knee you slowly shift the weight onto the left foot and return the right foot back to hip width apart and let’s lift the arms one more time.

Make sure that your rib cage is above the pelvis here, we draw the shoulders down, spread the fingers, active arms and we begin to hinge first in the hips as if somebody is pulling on your hips, shifting your pelvis back.

Your spine remains straight, then we will bend the knees.

The weight is on your heels.

We draw the shoulders down, keep the arms active.

If your legs get tired, don’t go too low.

The objective is to keep the spine extended.

We draw the shoulders down, we spread the fingers, the toes are lightly gripping the floor, and then roll in, bring the the hands onto the cuff muscles.

Elbows are close to the legs.

Shoulders are drawn down towards the hips.

Your upper spine is rounded.

The neck is relaxed.

Knees are lightly bent.

There should be no tension in the hamstrings.

Make sure the weight is on the heels and not on your toes.

And then extend the spine while you are lightly pulling on your legs.

So use this pulling motion to feel more muscles in your back.

Keep drawing the shoulders down.

Make sure that the chest is open, the shoulders are away from each other, and then round one more time.

So here the shoulders will broaden, neck relaxed, and then we roll up by lifting the pelvis, the rest of the body follows, arms down towards the floor, coming back to standing position, Neck is relaxed and then once again lifting the arms forward without arching the lower back.

Drawing the shoulders down, bending the knees, leaning a little bit forward, shifting the weight now to the right foot and then thinking about your left heel, bring the back foot back, finding the symmetry here.

The shoulders and the hips are symmetrical in in relation to the midline.

The left knee is extended.

The right knee is above the right heel.

So you can readjust the position of the legs to ensure that they’re in that position.

Draw the shoulders down, pull the legs away, and then as you wiggle the ribcage, lift your ribcage into a more upright position as long as there is no compression in the lower back.

You’re pulling the legs away.

There should be not too much pull in your left calf.

Then let’s extend the right knee and bring the arms out to the sides to the shoulder height first and then to the hips.

Pull the legs away, feel the midline here, really focus on it.

Start tilting forward above the midline and then roll in and continue rolling in, spiraling, rounding above the midline.

Continue to pull the legs away.

Keep drawing the shoulders down. shoulders are broad here, both knees extended and then we also extend the spine while continuing to pull the legs away.

At no moment we relax the legs.

Once again try to feel the midline here and how the shoulders and hips are symmetrical in relation to the midline, the straight spine, lower back, upper back, neck and then we will round it again starting from the upper spine.

So chin in, roll in towards the midline, keep the legs active, pressing the feet into the floor, start unrolling, finding the straight spine in line with the back leg.

Now let the arms of the hips bend the front knee, shift the weight onto the front knee, return the left foot to hip width apart, arms diagonally forward, unhinge, and then we will come into squat one more time.

So shift the hips back, bend the knees, draw the shoulders down, once again coming into squat.

Again control the depth.

It shouldn’t be too tiring.

Your breath should remain calm.

The weight is on the heels.

The knees don’t collapse inward, so the knees are above the feet.

And then from straight spine we round the upper spine, bring the hands onto the cuff muscles.

Elbows close to the legs, shoulders down, relax the neck.

And the hands are lightly pressing into the calf muscles as we draw the shoulders down towards the hips.

Broaden the shoulder blades, relax the neck, the knees stay bent, the weight is on the heels, and as we continue pulling on the calf muscles we extend the spine once again, finding the straight line.

Continue to press into the calf muscles with your hands, feel how that pressing becomes pulling and how you can feel it in the intensity of the sensations in your back.

And then round the spine, bring the chin in and start unrolling, rolling up.

Imagine somebody is pulling on your arms towards the floor, so create this resistance that you can feel through the entire body and coming back to the upright position.

And now let’s bring the hands onto the floor.

You can keep the the knees bend here, shift the weight onto the left foot and the right foot goes far back onto the tiptoe.

First, the front knee stays above the toe, bring the right knee down onto the floor, top of the foot down onto the floor and the top of the right foot is really pressing into the floor to remove the weight from the right knee.

So it’s almost as if your right knee not touching the floor.

So it’s okay if it’s touching but there should be no weight on your right knee. the legs in.

While being aware of the symmetry of the hips, shoulders and the spine, we begin to lift the upper body.

The left arm lands on the knee, the right hand goes onto the hip.

Focus on the symmetry, the back foot continues to press into the floor, we’re pulling the legs in, the legs are very, very active, the legs don’t move here at all.

And we wiggle the ribcage from side to side, trying to lift the upper body.

So against the left knee, but the knee stays above the toe.

Don’t let your legs move even by one millimeter here.

Drawing the shoulders down.

If there’s any compression in the lower back, you can always stay less upright, leaning a little bit more back.

The back foot continues to press into the floor.

And then lean forward, slowly release the hands onto the floor.

Back foot onto the tip toe. and then lift your left foot and bring it flat down onto the floor so that the pelvis stays parallel to the floor and you bring the forearms down onto the floor.

There is no goal here to bring the left hip onto the floor.

You need to find a way to maintain the symmetry of the ribcage on the pelvis against the floor and the midline.

The back top of the foot is pressing into the floor forearms parallel and then round the upper spine.

So here the movement of the forearms is pressing forward and down. you should feel how that movement lifts your ribcage.

You should feel it between your shoulder blades and maybe in your abdominal muscles.

The back leg continues to press down and the left edge of the foot and the knee press down and forward.

So entire body is very active here.

If somebody’s set on top of your back, you should be able to support the weight.

Then relax the spine to a more straight position.

Lift your upper body by extending the elbows.

And then what we’re going to do is the back foot goes onto the tiptoe, lift the right knee of the floor, lift the left foot, and bring the left foot back, coming once into a peak position.

Your knees can be bent here, but we want to have a straight line from the wrist to the sit bone, drawing the shoulders down, arms pressing forward and down, and the feet gripping back, either the tiptoes or the entire foot, making sure that the spine is completely straight in order to achieve a straight spine here.

You can bring the knees as close to your chest as you need.

Make sure that you draw the shoulders down and continue to press the hands forward and done.

Now, bend the right knee to the chest and bring the right foot between your hands.

And you might have to slide the foot back a little bit, bring the top of the foot down.

And again, the top foot is pressing into the floor There is no weight onto the left knee.

The right knee is above the toe, so adjust your legs if you have to to find that position.

Pull the legs in and then let go of the hands.

Right arm goes onto the knee, left hand goes onto the hip.

Feel the symmetry between the shoulders and the hips.

Don’t let the left hip to open to the side or the left shoulder to open to the side.

As you pull the legs in, you continue to wiggle the ribcage as you lift the upper body only to the point where you feel no compression in the lower back.

The legs don’t move at all, so the right knee stays above the toe, the back top of the foot is pressing into the floor, so the knee has almost no weight on it.

You continue to pull the legs in, you draw the shoulders down, and then lean a little bit more forward, let go of the hands, let them touch the floor, back foot goes onto the tip toe, lift the front leg, open the knee to the side and bring the shin down while keeping the position of the pelvis parallel to the floor.

The back foot continues to press into the floor, lower the forearms, the right hip doesn’t have to touch the floor, prioritize the symmetry of the pelvis.

So forearms parallel, and then run the upper spine and use the traction of the forearms diagonally forward to assist this movement of rounding the upper spine, you should feel the opening in the left front of your hip.

The back leg remains strong.

The knees extended, you are pressing the back top of the foot into the floor.

The front leg is pressing forward and down.

The neck is relaxed, you’re drawing the shoulders down towards the hips, pressing the forearms down and forward.

The entire body is active.

Then letting go of the Distributed Activation, extending the spine, lifting your upper body by extending the elbows.

Then we’ll bring the right hip onto the floor.

And then the left leg completely straight goes forward.

And then we will balance on the sit bones suspending.

So the knees are bent, feet are off the floor.

And then we slowly bring the forearms down onto the floor, elbows under the shoulders, straight spine.

So stack, rib, kitchen, the pelvis, knees extended, ankles extended, spread the toes.

Then slowly lower the feet onto the floor bring the right hand onto the right knee, left hand onto the right knee, elbows extended, and you’re hanging from your knees.

Feel like you’re hanging.

Then shift the weight a little bit back to let the feet come off the floor.

From this position we fix where the knees are.

So let go of your knees and then press the right hand forward from the shoulder, left hand forward, draw the shoulders down.

So you’re really drawing the shoulders down, spread the toes, extend the ankles and while fixing the position of the knees you begin to extend the knees only to the point where it is possible to do that without changing the position of the knees.

If you feel too tired, if you feel like you’re shaking, if your breathing is becoming uneven, don’t extend your knees too much.

The goal is to control the position of the knees, keep spreading the toes, keep drawing the shoulders down, keep pressing forward with the arms.

The entire body is active and the breathing is completely relaxed here.

Then slowly lower the upper body, bend the knees, bring them closer to the chest.

Then bring the arms onto the floor a little bit away from the hips in a V shape.

The lower back should be grounded on the floor.

Shoulders are drawn down.

Then bring the legs above your hips.

If it’s available, lift your head, extend the ankles and the forearms.

And then while pressing the arms forward and down, start lowering the legs while rounding the upper spine, looking for this point where your legs will outweigh your upper body, allowing you to come into suspension.

Then cross the shins and we will come into a kneeling position here.

So the hands under the shoulders, the knees under the hips, the feet are on the tiptoe and we want to have almost no weight on the knees.

So you’re gripping forward with the hands, gripping back with the toes.

The knees are just touching the floor, but really there is no weight on your knees.

So you draw the shoulders down and you round the upper spine while you’re continuing to grip your hands forward and the toes back.

So again, your knees are not having any weight on them.

They are almost suspended in the air while we’re pressing forward with the hands, gripping back with the toes and drawing the shoulders down and rounding the spine.

You should feel this activation throughout your entire body, from hands to toes.

Then let go of the activation, relax the spine, and let’s just lie on the stomach.

Bring the forehead onto the floor, extend the legs back, hands are on the floor next to the body.

And then draw the shoulders down, extend the knees, extend the ankles, push the balls of the feet, activate the entire body and then slowly lift your upper body, the arms and the legs of the floor.

Make sure that the knees and the ankles are completely extended.

You are trying to extend your leg from the hip, keep pushing the ball of the foot, keep drawing the shoulders down.

Neck is in line with the spine, but we’re trying to lift the ribcage by wiggling from side to side.

So wiggle the ribcage as you’re trying to lift your legs and the upper body.

Make sure you’re not bending the knees.

The ankles and the knees are completely extended, pushing the ball of the foot.

Keep drawing the shoulders down.

Keep spreading the fingers, since our body is active.

And then continuing this activation, you slowly lower everything onto the floor and you let go of tension.

You can wiggle your hips from side to side to let go of any tension around the lower back.

And then bring your hands onto the floor next to your chest, just coming up to the knee-link position one more time, and then bring the right hip down onto the floor.

And then through the side, extend the knees, bring the legs forward, and once again, and suspending for a moment with the knees lightly bent and then bringing the forearms down and then extend the knees, extend the ankles, push the ball of the foot, ribcage, palbus, back straight spine, shoulders down.

Then bring your left leg slightly lower and while both knees are extended, cross the legs as much as you can and then bend the right knee bringing the right heel as close to the left hip as possible And then return the left leg to the position where it’s in front of your hip.

And then as you push the ball of the left foot, extend the left knee, you slowly lower the legs down onto the floor.

Depending on your hip mobility, maybe that right heel is gonna be much more forward, maybe in front of your knee and not closer to the hip.

Then bring the left hand forward, right hand forward, lean back around in the upper spine.

Be super aware of the midline and the symmetry of the shoulders and the hips here and begin to roll forward rounding the spine towards the midline.

The left leg is very active ankle extended.

So keep pushing the ball of the foot, keep rounding the upper spine towards the midline.

Drawing the shoulders down, the fingers are just gently touching the floor.

Wiggling the spine from side to side and then extending the spine.

The left leg remains very, very active, extending the left knee, left ankle, pushing the ball of the foot.

The edge of the right foot is lightly gripping forward.

Again, straight spine, lower back to the neck, completely straight open chest, flat upper body.

Keep the left leg active.

Don’t let go of that activation even for a second.

Don’t forget about it.

You need to remember about what every part of your body is doing at any moment.

You may be much more upright here.

In this case, you are always welcome to use your hands to support yourself to be more upright.

And then round the spine chin in lean back.

Let the legs come off the floor.

And then as you bring the forms down, you return the legs to the position where both knees are extended and you lift the chest or or the shoulders down.

The other side, lower the right leg, then cross the legs as deep as you can.

Bend the left knee, try to bring the left heel as close to the right hip as possible.

And then lift your right leg a bit higher and bring the right leg back to where it is in front of your right hip.

And then slowly lower the legs down onto the floor.

So the left heel is not on the midline, but is in front of your right leg.

Right hand goes forward, left hand goes forward, draw the shoulders down, push the ball of the right foot, right leg is completely, completely strong and extended, bring the chin in, and then start rolling in towards the midline.

So again, the shoulders and the hips are completely symmetrical in relation to the midline, even though the legs are in a very strange position.

The right leg is also symmetrical in relation to the right side of your body.

So it’s only the left leg which is out of symmetry.

And then slowly extend the spine, finding completely straight position, drawing the shoulders down, feel the symmetry, shoulders and the hips.

The chest is open, wiggle the ribcage from side to side.

This helps to both release the tension in the muscles and also helps you to feel the position much better.

So keep the right leg active, keep extending the knees, extending the ankles.

The hands are either gently touching the floor or helping your pelvis to be upright.

And then round the spine, chin in, begin to lean back against the midline.

Let the hands come off the floor, legs come off the floor.

Let the legs come off the floor, forms onto the floor, extend the knees, extend the ankles, the ribcage, and the pelvis are stacked.

And then bend the right knee, bend the left knee, cross the shins in the middle of the shin, Ankle’s 90 degrees, knees 90 degrees.

Keeping the legs in this position, slowly lowering the legs onto the floor and coming up into a seated position.

Looking at your legs, and if they are not where they should be, adjust the position.

Shins are parallel, and the knees and heels are more or less on the same line.

So sometimes you have to walk your feet a bit out to find the right position, draw the shoulders down, arms forward to offset the weight, lean back.

From this position, the edges of the feet are gripping forward and down as if wanting to push you so that you fall backward, but you resist that movement.

So you draw the shoulders down, you spread the fingers, and then you bring the chin in, and you start rolling forward against the midline, against the resistance of the force of the edges of the feet pressing down and forward that want to push you back.

And you’ll continue to feel it in your stomach as you press the edges of the feet forward and down and you round the spine and you wiggle.

You feel that opposition on the forces in your upper body.

So then as you wiggle the rib cage, you slowly extend the spine, you draw the shoulders down, open the chest as we do every time when we do the extension flexion in Baseworks.

Edges of the feet are still gripping forward and down. the spine is completely straight, and the shoulders are far away from each other, and we continue to wiggle the ribcage from side to side, trying to trace this position and make sure that our spine is really completely straight.

And slowly bringing the chin in, rounding the spine, relaxing the neck.

Don’t forget about the legs.

And then as we lean back, arms come forward, active legs come off the floor, no snapping, no momentum, control movement forms, go into the floor, extend the knees, extend the ankles, push the balls of the feet.

The other side, bending now the left knee, then the right knee over, shins are crossed in the middle, ankles 90 degrees, knees 90 degrees.

Really try to lower the legs down on the floor in this exact shape so that you don’t have to adjust it later.

Now at first the knees are high, Maybe you can lower the knees a little bit lower when they land on the floor, but maybe they will stay higher up depending on your hip mobility.

Arms forward, lean back.

Ages of the feet are pressing down and forward, pushing you away.

You draw the shoulders down, spread the fingers, chin in, and then against the resistance of your legs pushing back, you roll in rounding the spine.

So relax the neck, broaden the shoulder blades. of the feet are pressing forward and down.

At no point, we relax the legs here.

Only the neck is relaxed here and maybe the fingers are just, well, the fingers are not relaxed.

They’re actively touching the floor and we move the ribcage from side to side.

So as we do this undulating movement of the ribcage, we extend the spine, we draw the shoulders down the neck, finds a position where it’s in line with the lower back. the chest is open, upper body flat, and the edges of the feet are pressing forward and as we continue to move the ribcage from side to side, feeling the straightness of our spine.

And then let’s bring the chin in one more time, rounding the upper spine.

We begin to slowly lean back as if somebody is pushing in the chest.

Arms come forward like explosion in slow motion. legs come off the floor, we bring the forearms onto the floor and his extended ankles extended, pushing the ball of the foot chest up, a ribcage on pelvis stacked.

And then let’s keep the toes together, create some space between the heels so that the top of the feet are perpendicularly looking up, not allowing the hips to rotate outwards.

We’ll slowly bring the legs down onto the floor, keep drawing the shoulders down, don’t back arch as you do that.

When the legs lower on the floor, knees extended, ankles extended, right hand goes forward, left hand goes forward, you draw the shoulders down, you’re really rounding the spine, the toes together, there’s some space between the heels, we’re really around the upper spine.

And then we begin to roll in towards the midline, rounding the spine.

Relax the neck.

Don’t relax the legs.

The are actively extending and you can think of pressing the floor with the back of your shin as you are rounding the upper spine, wriggling the ribcage from side to side.

And as you wiggle and keep the legs engaged, thinking that your stomach wants to touch your front of your thighs, you begin to extend the spine, finding a position where the spine is completely straight.

Keep engaging the legs and while you’re continuing to engage the legs and extending the knees, see if it’s possible to lower your stomach a little bit lower without losing the activation in the legs.

Maybe you’re more upright.

In this case you’re going to use your hands to help your pelvis to remain more upright.

But make sure that the chest is open, that the shoulders are as far away from each other as possible.

The neck is in line with the spine, the legs are engaged.

Keep spreading the toes and pushing the ball of the foot.

Your entire body is active here.

Even the neck is lightly active to stay in line with the spine.

And now rounding the spine, relaxing the neck, keep the legs engaged, begin to lean back, arms come forward to offset the weight, the legs become light and they are lifting from the floor, bend the knees lightly, keep the toes spreading and forms down, knees extended.

Cross the legs now and come into a comfortable seated position.

And that’s it.

That concludes this session.