6 Chest Part III

COURSE: the-magic-of-intra-body

FOCUS: This lesson focuses on creating rotations in the chest while seated, with the goal of feeling the push in the hip bones and expanding the torso through controlled movements.

TIP & TRICKS:

• Draw circles with your spine and rib cage, imagining someone drawing with a pencil underneath your rib cage.
• Lift your chest up slightly when coming to the front during the rotations.
• Keep your abs engaged throughout the exercise, as if doing crunches.
• Push on your sitting bones to maintain stability and support the movement.
• Start with bigger circles to expand the ribcage, then transition to smaller circles for more control.
• Coordinate your breathing by inhaling to expand and exhaling to come back in.

REMEMBER:

• Maintain constant abdominal engagement to support chest rotations and prevent strain.
• Focus on the feeling of pushing in the hip bones to enhance body awareness and movement precision.
• Use the imagery of drawing circles to guide the rotational motion of the chest and spine.
• Adjust the size of circles to vary the intensity and focus of the exercise.
• Incorporate breathing patterns to synchronize with the expansion and contraction of the torso.
• Practice seated stability by engaging sitting bones for a solid foundation during rotations.