practice session 10 min

10.2. Practice Session: 10 min — Transcript (English)

Summary:

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Transcript

Starting from a seated position, we’re going to make our way to reclining transition here.

So you’re going to lower the forearms down to the ground and extend the legs up, balls of the feet pressing forward and up, ankles extended, the chest is lifted quite high here.

Bending the knees slowly, lowering the soles of the feet to the floor. the right hand to the right knee, the left hand to the left knee, and then just hang back there as you’re sort of hanging on to the knees, and then tilt back slightly so that the feet lift up and suspend off the ground.

And for here we’re going to release the hands off the knees, pressing the right palm forward, leading from the shoulder, then the left palm forward, leading from the shoulder, and really drawing the shoulders down at the same time you do that.

Continue to extend through the balls of the feet here.

And we’re going to slowly start to straighten the legs.

If you can’t straighten the legs all the way up, you take the variation with the knees, stay bent.

Continue to press the palms forward as you’re doing that.

Ankles of the feet extended.

It’s holding here a bit longer.

Continuing to draw the shoulders down.

And slowly starting to lower down to the floor. don’t slam dunk it down, we just lower down slowly.

Back of the head comes down, arms come down to the floor, the knees are bent.

Thighs can come a bit into your chest to relax if you like a bit.

You can rock from side to side a little bit.

And then extend the legs straight up towards the ceiling and then extend the ankles again.

Lift the head up off the floor, flex the upper spine, press the palms forward here.

And as you lower the legs forward again without momentum, find that tipping point where you can lift yourself upward.

And when you get up, you can cross the legs right over left, hands onto the ground, and come to all fours.

Tip toes down, knees stacked under the hips, palms stacked under the shoulders.

Pressing the palms a little bit down and forward first, the toes grip into the floor and press back.

And now we’re going to start to flex the spine.

That flexion should feel like the shoulder blades really come away from each other.

So it’s the top part of the spine flexion feeling more than anything else.

You can move a little bit from side to side.

Keep the neck relaxed.

Don’t lift the head up and look forward.

The neck just stays neutral in this.

You’re still pressing with the palms forward.

The toes are gripping into the ground as you do this to stabilize.

Now release that flexion.

Bring the legs to the left as you lean down to the right and swing the legs forward.

Again, don’t really swing.

It’s not momentum here, just bringing them forward.

And again, finding that suspension for a second and then lowering the forearms down.

As you lower the forearms down, the chest presses upward.

The chin stays slightly in.

The balls of the feet are extended, so the ankles are extended as well. slowly tilt up, find that suspension pointy gain, cross the right leg down and the left leg goes back.

The outside edge of that right shin is pressing down to the floor, lowering the forearms down to the floor.

So the forearms are about parallel to each other here.

The left extended leg is pressing down as well.

So the top of that left extended foot is pressing downward.

At the same time, the leg is extending backward. the outside of that right shin presses down, the spine is flexed now, and the press forms press down and forward, spread through the fingers, the extended leg top of the foot is also pressing down, the neck is also pretty neutral here.

The spinal flexion makes it feel like the neck is going down, but it’s not really forcing down, it’s just the byproduct of the movement with the upper spine.

Continuing to press down with the feet, then release, And we’re going to come up to the palms of the hands.

And we’re going to roll over to the right again.

And we’re going to slowly bring that left leg forward, extend the right leg up, cross the left leg under, reach that right leg back.

As you can see, it’s quite a fluid motion there.

The outside edge of that left shin is pressing down to the floor.

Stack yourself first, set it up.

Forearms come down.

Arms are parallel to each other. the right extended leg top of the foot presses to the floor.

So with the pressure of the shin and the right extended top of the foot pressing downward, flex the upper spine here.

And when you flex the upper spine, again, the neck is not voluntarily being stressed into any position.

It’s just neutral.

You find your neck feels a bit tense.

You can move your head a little bit from side to side.

The idea here is just to keep that stability into both legs pressing downward, particularly the top of that right foot and the outside of the shin.

Come back to neutral position here, palms come down.

And we’re gonna roll over towards the left side, slowly bringing that foot forward again without momentum, finding that point where we’ve got our balance, allow the arms to slowly lower down to the floor, At the same time, extending through the legs, pressing the balls of the foot diagonally forward and up, keep the chest lifted up quite high.

The chin slightly in towards the chest here.

Now bend the right leg, then the left shin bends over the top of that right shin, flex the ankles here.

So the cross is in the middle of the shins here.

So you’ve got that square shape in the front.

The soles of the feet are also parallel to each other in line with the knees and slowly tilt up, suspend for a second, then lower the feet down.

Now you can adjust the feet again with the ankles, look down to make sure that the soles of the feet are parallel to each other and you can walk the feet toward the knees so that they’re in line with the knees.

It’s a very awkward position.

And once you got that, you wanna extend the arms forward again first, flex the upper spine as we go back, chin stays slightly in.

So we’re in that flexion first, hanging back with the arms offsetting that weight don’t tip backward.

Keep the chin slightly in.

Now as you flex the spine to come forward, press the outside edges of the feet down and forward.

So that creates an anchor with the legs and you’ll feel that right into the hips.

You sort of wiggle through the spine while it’s flexed.

And then we’re going to go from flexion to extension here and that movement is initiated from the chest.

So you really feel that flexion to extension straight spine come from the chest, not from the lower back.

And the lower back becomes straight as a natural byproduct of the movement.

Continuing to press the feet down even in the extension here.

Don’t flare the chest when you do this.

We just want to go from flexion to extension.

We don’t need to push the chest forward at all.

And the fingertips just lightly copy onto the floor beside your legs or just slightly in front, whichever feels more comfortable for you.

And then flex the spine again, bring the head down, and then slowly tilting back.

Arms come forward again to suspend.

Lower the forearms down.

Press the balls of the few forward and up, and we’re climbing transition.

Chest comes up, chin draws in.

Transition to the other side now, bending that left knee, then the right knee, cross the legs at the center of the shin, flex the ankles first, and draw the chin in a little bit as you start to come forward.

Try not to use any momentum as you come forward.

Lower the feet.

Again, adjust the feet so the soles of the feet look parallel to each other, and the soles of the feet are walking towards the opposite knee so that they’re in line with the knees, and then you flex back again, hanging back as you flex.

So the arms come forward, chin slightly down.

This allows for you to stabilize so you don’t fall over.

And then as you press through the outside edges of the feet, down and forward, you can flex the upper spine now forward.

Continuing to resist the motion of the spinal flexion forward with the feet pressing to the ground.

So it’s an opposition of force here.

It’s not a gross opposition of force.

It’s not strong.

It’s just existing.

It’s there.

And you can move through the spine as well.

And then we go from our flexion to extension.

You can always do the micro movements through the spine in those transitions as well from flexion to extension.

And again, remember not to flare the chest here.

The goal is not to flare the chest.

It’s only to extend the spine.

So flex to extend.

As you move from side to side, we and see if you can go a little bit forward more and then flex continuing to anchor the feet at all times.

You don’t want to release that activity from the feet until you get to this tipping point then the feet just lightly come off the ground, suspend again, forearms come down, chest lifts, balls of the feet extended, holding this for a second here, feeling these reclining transitions as stabilizers to each of the forms and then slowly rock up to a comfortable seated position.