---
title: 11 From Top to Bottom
description: 
published: true
date: 2026-04-28T08:02:00.567Z
tags: Blues
editor: markdown
dateCreated: 2026-04-28T08:02:00.567Z
---

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## FOCUS 
- This lesson focuses on exploring intra-body movement by initiating tension from the top of the body and allowing it to travel downward, with the goal of connecting upward and downward motions fluidly.
## TIP & TRICKS:
- Start the movement from the chest and let the energy travel down like filling a glass with water.
- Imagine putting on a scuba diving belt to create tension that brings you down to the ground.
- Use an inhale to open the chest and an exhale to release energy back to the floor.
- Engage the core and back muscles to support the movement as you descend.
- Slow down the motion as if pouring water to control the downward flow.
- Practice bringing the movement down on one side first, then the other, to explore asymmetrical tensions.

##REMEMBER
- Movement is about coming back down, not just building up, to maintain fluidity.
- Keep the chest engaged to initiate and sustain the downward energy flow.
- Connect top-down movements with previous bottom-up techniques for a cohesive practice.
- Focus on releasing tension into the hips and legs as you descend.
- Use imagery like water or a belt to visualize and control the movement.
- Integrate breathing with movement to enhance the sense of energy travel.
