12 Shapes

COURSE: the-magic-of-intra-body

FOCUS: This lesson focuses on practicing the 'pushes' shape in intra-body movement, with the goal of transferring weight between feet while leading the movement with the hips and using core tension to extend it to the chest.

TIP & TRICKS:

• Start with one foot in front and one foot back, softening the knees to transfer weight from ball to ball of the feet.
• Imagine a bowl of water around the hips: when moving forward, water falls at the back; when moving back, water falls at the front.
• Slow down the movement to feel tension in the lower abs and use it to travel the movement up to the chest.
• Push through the leg, hips, and chest to release the movement when coming back.
• Change sides to practice on the opposite side for balance and comfort.

REMEMBER:

• The movement is led by the hips, which tilt up when moving forward and down when moving back.
• Use core tension to enhance the movement's travel from the hips to the chest.
• Maintain a relaxed posture and shake off tension after practice to prevent stiffness.
• Visualize pouring water to help coordinate hip tilting and weight transfer.