practice session 60 min

10.5. Practice Session: 60 min — Transcript (English)

Summary:

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Transcript

So we’re gonna be starting this session with the feet a little bit wider than hips width apart.

Leaning the weight toward the heels, bending the knees slightly, trying to center the weight over the top of the heels here.

You feel the quads active a little bit with the knees slightly bent.

Should also feel a little bit in the glutes around the butt.

And we’re keeping the knees slightly bent like this throughout.

Weigh centered over the heels.

So we’re gonna start lifting the arms. slowly.

The analogy we always use is almost like as if somebody’s a puppet master and you’re the marionette lifting with the strings.

There’s very little activity in the arms.

And then we’re going to start by lifting the hands up and torsioning them forward.

It’s a slight torsion into the wrist and then we’re pointing them slightly inward like we’re gripping on to two tennis balls or or something a little bit bigger than a bit of a tennis ball there.

So the wrists torsion up and forward slightly, and the arms are no higher than your shoulders height.

We’re trying to keep the breath totally calm here, and we’re keeping those knees bent, and the weight centered over the heels.

At any point in time, if the arms feel tired, You can always just let them down and then raise them back up to the same position again.

We’re working towards keeping them up over time, but it’s not a prerequisite to do this.

You can bring them down if it’s too uncomfortable.

Try to maintain the slight torsion into the wrists forward. should make the forearms feel kind of active.

Now we’re going to be transitioning from the arms out to the side.

First you release that torsion to the wrist, release the hands and face them upwards so and then the arms come toward each other in parallels to the floor and start to hinge at the elbows bringing the hands up towards your face and now again we torsion the wrists outward so like the thumbs are trying to point away from each other and You can even spread the fingers a little bit here.

And you’re trying to keep the elbows and forearms parallel to each other.

So you’re also initiating the kind of torsion into the shoulder joint complex as well.

You feel a little bit active around the shoulders and just under the shoulders.

Again, same thing.

If it becomes a bit too much, you can always release the arms, let them down once, and them back up in the same way.

But when you release and bring them up, make sure just to not drop them out, but come in and out in the same slow way that we instructed.

Occasionally you’ll see that the wrists will want to go more towards each other.

The thumbs will want to close together, but we’re trying to also maintain the outward torsion of the wrists and the back of the hands.

The thumbs move away from each other.

Now as we start to release, we can release the elbows away from each other here a little bit, then the palms slowly come forward and start to push away from each other.

It’s almost like there’s a blanket or a sheet in front of you which you’re stroking with your hands.

So that’s kind of a tactile visualization there of something you’re stroking as the arms move out to the side and down and at that same time you start to straighten through the knees.

And once the hands get down let everything drop like if there’s any tension there you can imagine it just drops downward.

And if you’re comfortable to do this here, you can close your eyes.

Otherwise, you can keep the eyes slightly open with a very soft gaze to whatever point on the floor in front of you.

You can see sort of diagonally in front of you and try to keep your gaze there.

Try not to let it waver.

So either eyes closed or slightly open.

So we’re trying as much as possible here just to let any residual tension go.

And what we just did was simple, but challenging.

So we’re allowing for the body to kind of process what happened there.

It’s good to take mental notes as well.

Trying to remember how you felt.

And of course that can go into your journal.

I’m going to be slowly opening the eyes.

And then bringing the feet again hips width apart.

Outside edges of the feet start by being parallel to each other.

Again, just checking down, making sure the heels are not too far in.

You can grip the heels in towards each other a little bit here as we draw the shoulders down and spread through the fingers.

Back of the neck extends upward as usual and you can also do more movement through the spine and the neck.

Keep the legs active as the arms move diagonally forward and up, spread through the fingers as well.

Continue to draw the shoulders down. at the hips and hinge at the knees now.

I’m going to shift the weight over towards the left foot and stepping that right foot back.

Keeping that left knee bent but not 90 degrees necessarily.

It’s more in an angle as you can see here.

Keep that right hip drawing forward keeping the hips facing forward.

Don’t let that right hip open.

Spread through the fingers here as you’re moving through the ribcage and spine.

And again, the sternum goes in a circum-linear motion forward and up, but try not to straighten the legs as you come up.

Keep the legs anchored downward, and the feet are constantly gripping away from each other on the floor.

Now we’re going to straighten that left knee, Taking the hands out to the side first and then placing them just onto the waist.

Adjust the position to make sure that that right hip is still not opening out to the side.

It should be pointing forward, drawing forward.

As you activate the legs away from each other here with a straight spine first, come down about midway and then start to flex the spine.

And with that spinal flexion as you tuck downward, activate the legs away from each other and draw the shoulders back to the hips.

Try to initiate those three activations.

Legs activate away, shoulders draw down, flexion through the spine.

Try to make sure that the head and the upper torso is in the midline and then extend to your extension.

So again, the extension leads from the sternum as it does in the flexion.

You can think of the sternum as the proximity point moving through each variable of the flexion extension.

And now we’re gonna tuck the chin in again, flex.

Tuck down if you want to go a little bit deeper.

And then roll up.

And then the last thing to come up is your head.

And the chin just voluntarily comes up as your spine gets straight.

Automatically, I should say, not voluntarily.

And then bending that left knee of it as you shift the weight forward.

Again standing with feet, hips with the part, reaching the arms forward and up, draw the shoulders back and down as you spread the fingers away from that shoulder, drawing down motion.

You can also grip the heels slightly into each other here once and then hinge at the hips again and we start to bend the knees.

See you to spread through the fingers, continue to draw the shoulders down, try to keep the knees more or less stacked over the heels here.

And then straighten the knees slowly or you keep them slightly bent.

Reach the hands in behind the calves, squeeze the arms into the side of the legs, same I’m drawing the shoulders down, flexing the upper spine.

So really pressing to the back of the legs and the arms also squeezed to the side of the legs.

But the feet are still hips with the bar here.

And then we go from our flexion to extension.

And when you go into the extension, if your knees are bent, you can try straightening them.

If you like a little bit more, you can bring your upper torso higher.

It’s up to you.

You can also release a bit of the grip in the back of the legs if you can’t get it comfortably enough.

And then chin comes in again, flex inward, and then we’re gonna roll up slowly.

And as we roll up, once we release the hands, draw the shoulders down.

Same thing, the chin stays in and we’re rolling up, isolating that movement of the spine from flexion to extension as we come up, spread through the fingers, and then reaching the arms again, forward and up, spread through the fingertips.

Shoulders drop back away from the movement of the finger spreading and then hinging at the hips and the knees again.

And now we’re shifting the weight over to our right leg and keeping that midline and the position of the legs hips width apart, we take that left leg back.

Gain same distance apart here with that right knee slightly bent.

Gain this is not about how far apart we can take the legs away from each other.

It’s more just about having that slight bend knee stays more or less stacked over the top of the heels.

Actively pull the feet away from each other as we undulate through the spine again and motion derives from the sternum as we lift the sternum in a circumlinear motion up to lift the chest upward.

So the lower back should always feel free here and quite open.

Go ahead and straighten that right leg now as the legs continue to activate away from each other.

Reach the hands down and place them onto the hips.

And you can see the midline here, right?

So the head and the sternum are in line with the pubis as you draw the legs away from each other, initiating the motion from the sternum flex the spine and tuck in and down.

Now again, this is not about how far you can go down, but if you have more mobility, you can go down further.

And then there we initiate from the sternum again, flexion to extension, straight spine.

Head just comes up automatically.

And again, depending on your level of flexibility here, you would maybe go forward more, down more, continuing to draw the shoulders down, flex the upper spine in and down again.

And then with the flexion, as you activate the legs, roll up.

By the way, I mean, the legs are always activating away from each other, marginally, low level activations always, everywhere.

Now release the hands down, shift the weight over to the right foot, and very carefully reach the left foot beside the right, reach the arms forward and up again, spread through the fingers, shift the weight back towards the heels, inch into the hips.

Try to keep the arms in line with the spine, the neck is neutral.

The weight is shifting toward the heels, almost as if you’re going to fall down, but you don’t want to let yourself fall down.

You want to find that centerline where you’re stable and then go ahead and straighten the legs.

Hands come to the back of the legs, squeeze the arms to the legs, the palms to the back of the legs, the shoulders draw down to the chest.

Start by flexing the spine in here.

You can move the neck a little bit too to make sure there’s no tension there.

And then we go from our flexion to extension, keep the arms actively squeezing into the legs.

You can even grip the heels toward each other a little bit here in this one.

Useful.

It’s hard to keep that neck straight.

This meaning it just comes in line with the spine.

Continue to squeeze the arms to the legs.

And then we go ahead and flex the spine again starting with the chin drying in, and then we’re rolling up.

And as you roll up again, we’re feeling an opposition from the feet grounded to the floor as the shoulders draw down towards the feet, the fingers spread and then the neck just comes up to its neutral position.

Spreads with the fingers here, showing the shoulders down, grip the heels slightly in toward each other here and reach the arms up again.

Forward and up spread through the fingers, continue to draw the shoulders down, Squat again a little bit here, bending the knees, hinging, now taking the weight to the left leg, stepping the right leg back quite long, high to the tiptoe of that back foot.

Again, the feet are still hips with the part in their line.

Centerline sternum and chest chin, little bit of undulating from backward and forward here, and you can try to get that left knee to 90 degrees, but don’t let the knee hike over the top of that foot. keep it at about 90 degrees over the top of the heel.

Then we start by anchoring the legs, undulating, circum-linear motion with the sternum up to move the upper torso more upward.

And again, it’s not how much you can get it up, it’s just more about controlling that motion.

At the same time here, you can continue to activate the legs away from each other as you come down and forward, extending the arms and upper torso in line with the back leg now in a diagonal or at an angle, I should say.

Now shift the weight to the left foot and slowly bring the right foot forward with the knees bent first and then straighten up.

And release the arms down again, actively.

Shoulders are down, spread the fingers.

Once again, we’re reaching the arms up, spreading through the fingers, Hinge now into the hips, shifting the weight over to the right leg, stepping that left leg long back, same thing on the side here, high tiptoe, knees stacked over the top of the heel.

Once that foot lands, activate the legs away from each other, ground the legs and keep the pelvis low.

So as you’re grounding and the pelvis is low, you start to move the sternum in a circumlinear motion forward. that sternum moves forward first and circling up.

Leading with the sternum helps to keep any stress out of the lower back and spread through the fingers, little bit of a wiggle from side to side here.

And then slowly we come forward to release out.

Arpatorial soles in line with that back leg now, more and more with the arms as much as possible.

The legs continue to activate away from each other.

The shoulders continue to draw back and down. fingertips extending and releasing away from the shoulder drawing down movement much as a activating away shift the weight to that right leg now very slowly shifting to balance step the left foot beside the right foot straighten up through the legs here and then release the arms again actively down Release the fingertips down to the floor as you bend the knees a little bit here.

Stepping that right leg long back.

Allow for yourself to lower the knee to the floor, the right knee.

Again, stacking that left knee now over the top of the toes.

It’s not at an angle over the top of the heel this time.

The extended right back leg top of the foot is pressing down to the floor and forward.

The sole of that left heel is pressing down to the floor and backward.

Actively gripping the legs toward each other here.

Placing that left forearm onto the knee.

The right hand onto the hip.

Similarly, we try to draw the hips down, try not to let the right hip open up.

Moving through the spine a little bit again, we’re working with that motion of the sternum moving forward first and then circling up so that we really extend out of the upper spine.

But don’t lift out of the hips when we do this.

Try to keep the hips as low as possible.

So it will really depend on how much you’ll bring your upper torso upright.

You have to consider the lack of or amount of flexibility in the hips as well.

To release, continually activate the legs toward each other, release the hands down, tiptoe the right foot comes up, the knee comes up off the floor.

Shift the weight to the left foot, right foot steps forward.

Taking the weight to the right leg, left leg steps back, long.

We’re lowering that left knee down to the floor, the top of the left foot presses down to the floor.

The sole of the right foot presses into the floor and back, the top of the left foot presses down to the floor and forward.

So the legs scissor toward each other, keeping that right knee at an angle over the top of the toes, not over the top of the heel.

As you activate the legs toward each other without opening that left hip, slowly lift yourself up, place the right forearm onto the knee, place the left hand onto the hip.

As you continually draw the shoulders down, you can undulate through the rib cage again, floating the rib cage a little bit from side to side to allow for there to be a little bit more of a spatial feeling around the abdominal wall and the rib cage becomes really independent and free and that helps to initiate the movement with the chest moving forward and up again.

I love that word “circumlinear” it describes it because it’s a linear motion up but at the same time it’s got a curve and that curve is what takes the stress out of the lower back.

And releasing now with the legs active hands come down to the floor.

Tip toe that back foot, knee comes up.

Press the thigh up and towards the chest and turn that right shin in and down.

Press the extended leg foot down to the floor a bit and the outside edge of that right shin down to the floor before you roll over to the right side and bring the left leg around to the front.

Suspending here for a second and then lowering the forearms down to your reclining transition.

Chin draw slightly and lift the chest up.

Balls of the feet extend.

Legs are active.

Toes are spread.

Heels slightly away from each other if you can.

Bending that right knee into the buttock or the left leg crosses bent over the front of the right leg.

And then we’re going to find a little bit of a teeter-totter to bounce up for a second and lower the feet to the ground.

Now the feet are quite close to the hips here.

We’re going to hang back, again using the arms to offset the weight over, center of gravity.

Upper spine slightly flexed now and we go into our full flexion with the chin towards the chest.

As we flex forward now, we’re resisting the floor with the outside top edges of our feet.

The feet press into the floor and you should feel that firing right into your hips and and buttocks.

And again, it’s not an over exertion of the pressing, but you should feel the hips and the buttock area become active.

You flex through the spine a little bit more as you undulate from side to side here, freeing the rib cage up as you extend now.

The flexion to the extension, shoulders drop back down towards the hips, the fingers are just lightly cup to the floor here.

Continue to keep the legs active, continue to keep the shoulders drawing down, keeping the neck neutral.

A little bit of micro movements here, occasionally it feel like you want to free the position of the spine so it becomes a little bit more liberated prior to an after moving through the flexions or even jarring.

Then we go ahead and chin tucks in again as we flex the upper spine.

We’re tucking in and down.

And then we’re slowly rolling back, finding that point of balance where we don’t just drop.

Suspend.

Forearms go down to the floor and to our reclining transition.

Balls of the feet press forward, legs active, shoulders drawing down.

Left knee bends, right knee bends, heels come in close towards the buttocks.

Squeeze the heels in as you find your balancing spot here to come up for a second.

And then as you hang back, extend the arms forward.

So the arms support that offset.

And as you flex the spine, chin in and down, you start to press to the outside edges, outside top edges of the feet, resisting the surface below you.

That resistance is quite important as we resist the flexion inward.

So we’re trying to oppose the movement of the upper torso flexing in and down with the feet.

And then we go from our flexion to extension, course adopting all the micro movements wherever necessary.

And again, moving here as we’re in our extension.

The micro movements are there for you to make sure that you find a comfortable way to move through all the different movements that are introduced.

So nothing’s meant to be static.

Use them in a way which is most appropriate to help you to feel comfortable.

And then we go to our flexing again, tucking down first and then tilting back very slowly.

We’re just trying to find the controlled suspension always between movements.

Allow for the legs to straighten at the same time you lower the forearms down.

So in a perfect world, this is like kind of like a helicopter landing or something you’ve seen that, or like a bird, I don’t know if that was a great analogy.

The legs come wider than hips width apart now.

As we extend the ankles, balls of the feet press forward and we’re lowering the legs down to the floor, with the forearms still into the floor.

Now we bring the arms forward, again initiating the movement from the shoulder girdle, pressing the palms forward, but the shoulders are broad, the shoulder blades are broad here.

Activate the legs forward, and as we press the balls of the feet forward and extend the ankles, you can also press the back of the calves slightly down as we flex into our forward fold over the top of the legs, right between the legs in the centerline. again, can initiate whatever micro movements you need here.

The neck is neutrally following the movement of the spine flexion to extension now.

The sternum leads and as the sternum leads you can play a little bit more with the activity of the legs and maybe if you feel like a little bit advantageous you can move into a bit of a deeper fold but this is not about forcing a fold.

It’s much more about dialing in all the movements, the micro movements, the shoulder drawing down, the neck being straight, the legs being active, the calves pressing to the ground, all these things are happening, and the forward fold is just a byproduct of mobility or flexibility, it’s not the goal.

Keep everything active, chin draws in towards the chest, flex the spine again.

As you press the legs into the floor and forward, You can resist that as you roll up and back, again, finding that teeter-totter, tipping point spot where you can balance, controlled arms down, balls of the feet extended, ankles extended, chin drawing slightly in and into your reclining transition, chest is up first, bending the knees, soles of the feet lower to the floor.

Reach the right hand forward, cup onto the right knee, left hand cups onto the left knee, and just hang back.

Okay, and we’re gonna find our tipping point to the balance.

And we’re going to lead with the right hand then the left hand, pressing forward, shoulders drawing down first.

Keep the shoulder blades broad.

With that activity, the shoulders also drawing down, start to straighten the knees. really activating the shoulders as the palms press forward, either to straight or knees bent.

As far as you can get them up, it doesn’t really matter.

Just keep the arms active.

It’s very important and keep the ankles extended and the toes actively spread too.

This is a tough one, it takes some time to work into it, so take whatever variation you need.

And then slowly as we, chin comes into the chest a little bit, we flex down and slowly roll down in a controlled way.

A little bit of a massage to the lower back and spine here.

Take the arms away from the sides of the hips and straighten the legs either up or keep the knees slightly bent.

It really depends on flexibility here again.

You’re keeping the shoulders also drawing down at the same time, throw the entire thing, and the back is also flat. and remembering as we do this to keep the legs active, ankles extended, balls of the feet pressing forward and down.

Leading with the balls of the feet, activate the legs, force them forward and up.

That force is not a great word, but extend them.

Activate, forward, up, and down.

You can also think that the movement initiates a bit from the hips here.

From the hip, it goes forward, the balls of the feet extend, the whole legs are active.

Forward, up, and down.

We’re not going down too much here.

Forward and back up.

So the legs are drawing the lines like a circle as well. forward and down.

And this itself as well is a circum-linear motion.

So the balls of the feet, circum-linear motion forward, pressing up, back to center.

Pressing up and forward and down.

And again, keep the knees bent.

It was difficult for you to keep the legs straight.

Forward and up.

Now when we bend the knees into the chest here, roll the hips from side to side, Relax through the back.

Extend the legs back up again.

Bring the chin in towards the chest, press the palms forward, leading from the shoulders again, upper spine slightly flexed.

And as we lower the legs, we’re trying to find that spot where we can just naturally teeter-totter up.

Might have to give yourself a little bit of a help.

Eventually you’ll get it. and keep your upper torso hanging back here with the upper spine flexion a little bit.

Arms are just right beside the hips and squeeze the arms into the side of the body as the shoulders draw down.

Now some people may need to bend their elbows here depending on how long your arms are.

Continue to draw the shoulders down as the hands press down and forward.

The legs are extended forward, balls to the feet pressing forward.

Heels are also coming in towards each other.

Think of the neck being straight here too as you do that.

So the legs are actively pressing forward.

The shoulders are actively pressing down.

The arms are squeezing in.

Now we’re gonna release the activity there for a second.

We’re crossing the right leg over the left.

Lower the feet and come up onto all fours here.

So tiptoes down, knees stacked under the hips, hands stacked underneath the shoulders, spread through the fingertips.

Grip the floor lightly with your fingers too.

You can spread the fingers and then grip slightly lightly.

Draw the shoulders back down towards the hips here.

Grip the toes into the floor, press back with the toes and then flex the spine.

With the spinal flexion, the chin just automatically comes in.

You can move a little bit with the spine here too.

Keep the hands actively pressing forward as the toes grip away in the opposite direction, pressing backward. shoulders also continually draw down towards the hips here.

And then allow yourself to come to neutral.

Knees come forward, sitting back onto your heels.

And again, remembering here, it’s important to flex those ankles.

The tops of the feet are resisting the floor so that you activate the muscles around the ankles. that makes it more tolerable to sit onto the heels.

You always lift up and down, you can see what Ash is doing here periodically as well.

It takes some time to build these muscles and this is, can be uncomfortable.

So you’re always welcome to roll up a towel and stick it underneath your ankles if you’d like to.

Now flex the upper spine as you hang back.

As you’re hanging back here, Allow for the weight to stay in check with the weight of the arm so that you don’t fall backwards.

Still hanging back for a second here and then interlocking the fingers.

While you’re hanging back you start to press the palms forward.

Do not lift the shoulders to the ears here, keep them down. the palms are pressing forward.

At the interlock and then we’re doing this circumlinear motion up with the hands.

At the same time, the sternum lifts upright to center.

Now don’t think about how much you can stretch the arms over top of the head.

You can even keep the elbows slightly bent here.

Continue to draw the shoulders down as the palms face up and circle back over the top of the head.

In order to get the arms straight up more, We’re trying to use the lift out of the sternum to do so, but try not to arch into the lower back here.

That’s a bit of a cheat.

We want to try to mobilize the shoulders and mobilize the spine.

I mean, the upper spine more than anything.

And the rib cage also floats.

To release, hang back.

We’re gonna release with the opposite mechanisms here, hanging back, circumlinia motion down with the hands, then turn the palms forward or toward you again, Change the interlock.

Press the palms away from you again and we go through the same motion.

So first we’re hanging back in again.

You remember you can keep the elbows bent here.

Lift the sternum upright as you circle the arms up.

Try to keep the spine straight here, allowing for the arms to go a little bit further back.

When you hit the limit with the shoulder mobility, then you don’t try to force it back anymore, nor will you try to arch the back to compensate.

You’ll just stop there and do micro movements to compensate for the limitation.

Over time, the shoulders mobility will get better.

But again, it’s not so much about how much we can increase shoulder mobility.

That’s just the byproduct of the actual practice.

The practice here is just keeping all things dialed in.

Shoulders drawing down, interlock fingers, lowering hands.

Leaning the weight back, release.

Actively pressing the feet down towards the floor again.

Remember if you forgot that your ankles might be a little bit dodgy now.

Release the arms out to the side, down to the floor, and then we counter because we’ve been for a while on our ankles.

Flex the ankles, come to the tiptoes. sit onto the heels, and a little bit of rocking from side to side, to the right and left onto the heels, so offer a bit of a release into the ankles.

Then release the hands down.

Tip toes high, step back. and again, either taking your bent knee and tiptoe up version or your feet flat, whichever feels better.

Shoulders drawing down, neck is neutral.

If your heels are flat here too, you can actually grip the heels a little bit toward each other.

Tilt forward now, we’re gonna step both legs back.

Again, shoulders are stacked over the top of the hands.

Legs are nice and straight.

Shoulders also draw back down towards the hips.

Fingertips slightly gripping into the floor.

Slightly tilt forward.

Microbend the elbows if necessary to lower down.

Squeeze the elbows into the rib cage.

Press back up.

And then move back, tilt back.

So we could tilt forward again.

As the shoulders are down, squeeze the elbows into the side ribs.

Press up first and then tilt back.

So rocking onto the toes there.

Tilt, squeeze and lower.

Shoulders are down at the same time.

Push up and press back.

Tilt and again, elbows squeeze into the ribcage.

Press up and tilt back.

Tilt, squeeze and lower.

Press up, tilt back.

And then sit bones up nice and high, choosing the variation here with knees bent or feet flat and then lower the knees down to the ground.

Now lay flat onto the ground here. arms are a little bit further away from the side of your body here.

They’re not hugging into the side ribs or to the hip area.

Activate through the legs, press through the balls of the feet, and again initiating the movement, say from the hip joint, press the leg backward, draw the shoulders down as you move the sternum forward and lift up.

You can also move through the spine a little bit here as as you wiggle from side to side, lifting the chest upright.

The chest is moving again in that circumlinear motion forward and up.

At the same time, you can start to bring the shoulder blades slightly closer together and the pinkies reach up nice and high.

At the same time, pressing the legs back and lifting the legs up.

And you feel that that lift is really coming from the hip as we press back and lift.

You rock from side to side here a little bit.

And then we slowly lowering down.

As we lower, the movements are the same.

We just lower the body.

So we’re still continuing to press the legs back as we lower.

We’re still continuing to move the sternum forward.

And the shoulders continue to draw down.

Now release the hands forward.

Bring the knees forward and sit over to the right side.

And you swing the legs around to the front.

Suspend.

Lower the forearms again.

Reclining transition, balls of the feet press up.

Chin draws in.

Taking the left leg down now, the right leg crosses over the top of the left around the hips, then bending that left knee, heel comes in really close in toward the hip, lift the legs up towards you again here.

See if you can tuck that back of the right knee in toward the top of the thigh a little bit more as you squeeze, lower the legs down.

Left, extend the ball, the foot is extended, and then when you lower down to the floor, the top of that right foot side and top of the right foot should be down on the ground, reaching forward again first with the left hand, then the right hand, leading from the shoulders, upper spine flexed, extended leg active.

Outside edge of that right foot now is pressing to the floor as you flex and lower in.

And again your midline here, so the chin and chest and sternum are all in line here as you extend.

So from the flexion to extension again, you’re moving with the chest forward and up.

Next day is neutral.

Legs stay active.

You can press also with the back of that left extended leg calf downward.

And the right top of the foot is also pressing downward.

And again, you’re feeling this quite into the hips here, particularly on the right side.

When that top leg is crossed over and you’re pressing down, you’ll feel quite an active sort of contraction into the hip.

Left leg is extending forward, flex the spine.

Legs continue to stay active as you tilt back.

You find that tipping point there.

Lower the forearms down, extending both legs into a reclining transition.

Taking the right leg down now.

Left leg crosses over the top.

Bending that left knee now.

Bring the right leg up in toward you and see if you can tuck that left leg a little bit more closer to the hip and then lower down.

As you lower down in a perfect world the top of that left foot will come to the floor.

Right extended leg, ball the foot presses forward as you leave with hands again initiating from the shoulder, leaning back first, still holding the position here in a reclining position.

Then chin comes into the chest, you flex forward, right leg actively pressing forward, the top outside edge of that left foot pressing downward.

Our perspion flexes in, you can move again through these subtle micro movements as we go from flexion to extension.

Again movement initiates from the chest and in the extension to the shoulders continue to draw down.

You continue to move, you continue to activate the extended leg, activate the top of the bent leg down, anchoring with the legs essentially as we transition through all the flexion extension movements and throughout the micro movements as well.

Chin comes into the chest again, flex down first, transition ourselves back in a rolling motion, tilt and suspend, forearms come down, hug the legs together first, extend, balls of the feet pressing forward and up, active legs.

Now bending that right knee, bringing the sole of the right foot in toward the inside of the left knee or left thigh, but not too close to your pelvis.

Extend and lower the leg down.

Now the outside edge of that right foot should be connected to the floor now.

Keep that left leg extended forward.

Try to line up the chin with the sternum and the pubis.

Left palm, press it forward, Leading with the shoulder, activate the legs.

Again, lead with the shoulder.

Right palm presses forward.

With the flexion here, we start to move in to the tuck.

Activate the legs as you roll in.

Chin comes down and the hands go out to the sides.

You can press a little bit to the outside edge of that right foot as you come forward and keep that left ball of the foot and ankle extended. and the left extended leg calf can also be pressing down here.

In fact, all these forms where the legs are extended and flat onto the floor, you can think the calf is also another point of contact, which is actively pressing down.

Now we’re going to go from our flexion to extension.

As usual, legs still stay active.

Outside, I should have the right foot pressing downward, left extended leg pressing forward, shoulders drawing down, neck is neutral, movements through the spine, Fingers lightly cupped onto the floor, no grabbing or grasping or anything like that.

The hands are just relaxed to the side of the body.

Keep the legs active.

If you’d like to challenge a little bit of the depth of the forward bend, you can.

Remember, that’s not the focus.

The focus is more just keeping these legs actively, opposing activity in different directions.

The shoulders continue to draw down as you flex the spine.

Chin comes in towards the chest.

And even as you roll back here, your legs are extending away from you in the rolling back motion.

The outside edge of that right foot is pressing down to the point where you lift, then you suspend once.

Lower the forearms, gracefully down.

Lift the chest up, chin comes in towards the chest, looking forward, activate the balls of the feet, bending that left knee now, turn it out to the side.

Soul of that left foot now comes to the inside of the knee or the inside of the thigh, or even a little bit lower to the inside of the calf.

It all depends on your mobility and that left hip.

Legs connect to the floor, don’t let them go lazy.

They become automatically active or they’re still active at all times.

Right leg is extending forward, outside edge that left foot is slightly pressing down.

Reach forward with that right palm, reach forward with the left palm, draw the shoulders down.

Chin draws in towards the chest.

Making with that flexion motion.

Oppose with the legs as you come forward. the legs are actively pressing into the floor and the ball that right foot ankle is extending away from the body.

Even the bent knee left foot outside edge of the foot not only pressing to the floor you can also press it forward at the same time.

Now our collection to extension with the legs anchored continue to draw the shoulders down but again mobilizing the rib cage.

You know, feeling like that, your sort of contents of the stomach are really free.

The rib cage just floats around.

At the same time, your spine is elongated, extended, the back of the neck is neutral and relaxed.

You can also move the neck cage just to make sure it’s relaxed and even challenge the forward fold a little bit here if you’d like to before we flex and come in tilt legs stay active lift suspend lower the forearms down legs extend chest lifts upright legs nice and active now pressing the balls of the feet forward as the legs stay active again you can think of the the motion generating from the hips as the legs lower to the floor.

Starting with the right hand pushing forward again, movement generating from the shoulder, left shoulder, extending, pushing the palm forward.

Try to keep the heels slightly away from each other here.

So you can almost feel like you’re torsioning the legs in toward each other.

And as you do that, the heels move slightly away from each other.

So the outside edges of the feet become parallel.

And as you flex forward, continually activate the legs back of the calf’s presence of the floor.

And again, here really depending on your level of flexibility you may be totally upright in the flexion here.

Don’t try and force this into the perceived forward bend type of idea.

It’s not about the forward bend.

It’s about the mobilization of the spine and keeping the legs active.

So we go from our flexion now to extension.

And some people’s extension may be actually pointing backward here, really depends on your level of mobility and the level of flexibility in the back of the legs.

Continually activating the legs, continually pressing the calves down, try not to bring the heels together and don’t let the feet collapse into toward each other.

Try to keep the feet opening away from each other.

So something like the pinky side of the foot is lifting open so that the inner edges So the balls of the feet are leading forward.

At that same time, the shoulders are continually drawing down, the neck is neutral, and you’re in your micro movements.

Whereby necessary.

Of course, this micro movements are often exaggerated here in our demos.

So the micro movements may not even be visible.

Keep in mind.

Now flexing the spine, as we flex, we’re rolling back, Finding that tipping point where there’s a suspension, lower the forearms down, chest lifts upright, balls of the feet extended, cross right leg over left.

So sitting comfortably here, either onto the knees or cross-legged, and go ahead and close your eyes.

We’re doing a quick scan of the body here.

Starting from the crown of the head.

We’re trying to relax any tension here in through the forehead, the eyebrows, the eyelids, the mouth area, the jaw, the neck area, out through the shoulders and through both arms right to the hands, down the spine, through into the hips, and through both legs right through to the tips of the toes.

Similar to when we were standing, we’re just trying to let everything drop.

It’s a dropping feeling too, like everything does go downward.

You can also just take note of any type of sensations that may come up here.

Take a deep inhalation in through the nose, collarbone lifts. in and exhale long out through the mouth.

Taking another deep inhalation in through the nose, ribcage is bent, chest and collarbone lifting upward and outward, and exhale long out through the mouth.

Another deep inhalation into the chest.

Feeling the upper torso lift as we do this, rib cage expands outward, collarbone, shoulder girdle lifts slightly, and then exhale long out through the mouth with a hollow sound on the exhalation.

A deep inhalation into the chest, long inhalation in.

Expand ribcage in chest.

And long out through the mouth here.

Hollow sound from the breath out.

Another deep, long, slow, prolonged inhalation in.

Ribcage expand, chest and collarbone moving outward and upward and long out through the mouth here.

Another deep inhalation in, real lifting feeling here, light expanding, and then exhale to relax breathing just through the nose.

And that doesn’t have to be forced that last breath.

The mind should be quite neutral at this point.

But again, you can just take a mental note here and there.

If anything comes up, something you think is relevant.

Go ahead and open your eyes now.

Extend your legs forward and bring the feet a little bit wider than your hips width apart as he extend the arms forward, slowly lowering back.

And we’re gonna start by leading with the shoulders as we also originate the movement from the base of the hip through the legs, base of the shoulders through the arms.

We’re trying to get a nice long traction to the back of the spine here.

And then we’re going to turn the palms upward once we feel we’ve got it.

Keep the chin drawing in towards the chest because the neck is the last thing we traction here.

The arms come down just beside the body a little bit further away from the body.

The chin stays tucked into the chest until the head lowers down to the ground. you can close the eyes here, or you can just have a very soft gaze again somewhere up to the ceiling in one spot, up to you.

Want to sense here the weight into the parts of the body which are connected to the surface below you.

So that would be the back of the heels, the back of the calves, the back of the pelvis, the back of the hands and forearms, the back of the upper arms and shoulders, and the back of the head.

And you can imagine that all these points, heavy, weighted, are dissolving into the surface below you.

And again, just the heads neutral, the body totally relaxed.

We start to wiggle through the toes and the fingers now.

So we start to extend the arms over the top of the head with the deep inhalation into the chest again and you can also extend out through the legs and feet and with the exhalation just relax completely.

Then bend the knees up in towards the chest, hugging them in a little bit in towards the chest, roll over to either side, curled into a ball and again feel the weight of the side of the body here dropping down into the surface below you.

It should feel very good, very relaxed, heavy feeling.

Using the arms, push yourself up sideways, And that concludes this session.