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STARTING POSITION |
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BREATHING
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Seated. Spine and pelvis neutral and vertical Knees bent, Soles on the floor Palms on ribcage |
Inhale | Through the nose |
Exhale | Through pursed lips |
Inhale | Through the nose. Feel back and side of ribs expand |
Exhale | Through pursed lips. Allow ribcage to close. |
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IMPRINT & RELEASE
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Knees flexed. Feet hip distance apart. Arms by sides palms down by the femur joint
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Inhale | To prepare |
Exhale | Contract abs, depressing belly button towards the spine, shorten the oblique muscles |
Inhale | Release |
Exhale | Repeat |
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HIP RELEASE 1
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Knees flexed. Feet hip distance apart. Palms down by the femur joint |
Inhale | To prepare |
Exhale | Release hip joint, allow flexed knee to open out to side |
Inhale | Return hip joint, allow flexed knee to come back to start |
Exhale | Repeat |
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HIP RELEASE 2
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Knees flexed. Feet hip distance apart. Arms by sides palms down by the femur joint |
Inhale | To prepare |
Exhale | Flex heel, allow flexed knee to straighten foreard |
Inhale | Drag heel in , allow flexed knee to come back to start |
Exhale | Repeat |
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SPINAL ROTATION
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Seated. Spine and pelvis neutral and vertical Knees bent, Soles on the floor Arms stretched forward Palms facing each other |
Inhale | Separate palms. Swing one arm out to side. |
Exhale | Continue to reach out, upper torso to rotate, allowing front chest to open Gaze following |
Inhale | Breathe |
Exhale | Stay keeping top arm active |
Inhale | Engage abs start bringing top arm back to front |
Exhale | Rotate torso back to starting |
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HIP ROLLS
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Knees flexed. Feet hip distance apart. Arms by sides palms down by the femur joint |
Inhale | To prepare |
Exhale | Scoop belly. Depress belly button towards the spine. Sequentially articulate the spine into flexion (like an angry cat head looking down). Avoid tensing upper shoulders, keeping shoulders away from the ears. |
Inhale | Keep abs engaged keeping head down |
Exhale | Sequentially articulate spine back to starting position |
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SCAPULA ISOLATION
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Knees flexed. Feet hip distance apart. Arms reaching up. |
Inhale | Protract scapulae, widening between the shoulder blades |
Exhale | Returning back to neutral |
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ARM CIRCLES
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Knees flexed. Feet hip distance apart. Arms by sides palms down. |
Inhale | Reach arms towards ceiling and over head without popping the ribs up |
Exhale | Circle arms out to sides and around |
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HEAD NODS
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Supine. Knees flexed. Feet hip distance apart. Arms by sides palms down. |
Inhale | Lengthen back of neck |
Exhale | Gently nod |
Inhale | Release and lengthen back of neck |
Exhale | Repeat |
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ELEVATION & DEPRESSION |
Knees flexed. Feet hip distance apart. Arms by sides palms down.
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Inhale | Slide shoulders up towards ears avoid tension as u glide |
Exhale | Glide shoulders away from the ears , widening collarbone |
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