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Dance/Blues/Instruction_Video/Bluesroom/Solo-Skills/the-magic-of-intra-body/0_Dancing_to_Delta_Blues_Recap.html Normal file
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<h1>0 Dancing to Delta Blues Recap</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/0_Dancing%20to%20Delta%20Blues%20Recap.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
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<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson is a recap of the Delta Blues course, focusing on intro body movement to establish a foundation for flowing movement from the feet through the body.</p>
<p>TIP & TRICKS: <ul>
<li>Start by stepping on the spot while breathing and relaxing into the movement.</li>
<li>Let the movement flow from the feet to the legs, hips, chest, and arms.</li>
<li>Feel the weight transfer each time you land your feet, originating from the drop of weight on the floor.</li>
<li>Draw circles from the ankles and hips while maintaining a nice flow in the body.</li>
<li>Play with shifting weight left to right and explore different sizes of motion, including taking it super slow.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>All movement is connected and flows from the feet into the body.</li>
<li>Keep breathing with every step to support the flow of movement.</li>
<li>Focus on letting the movement travel through the body from feet to arms.</li>
<li>You can play with one single part of the body and then return to full-body flow.</li>
<li>Maintain a continuous flow inside the body throughout the practice.</li>
</ul></p>

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<h1>1</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/1.%20The%20Magic%20of%20Intra-body%EF%BC%9A%20Introduction.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
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</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson introduces the concept of intra-body movement, focusing on working with every tiny part of the body to get it dancing.</p>
<p>TIP & TRICKS: <ul>
<li>Work on every tiny little bit of your body to get it dancing.</li>
<li>Consider taking the Delta Blues course for foundational elements.</li>
<li>Start by focusing on internal movement rather than external steps.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Intra-body movement involves internal body awareness and control.</li>
<li>Foundational elements from other courses can enhance this practice.</li>
<li>The goal is to make all parts of the body dance together.</li>
</ul></p>

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<h1>10 Moving Up The Body</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/10_Moving%20Up%20The%20Body.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on intrabody movement, starting from the feet and chaining energy up through the body to build tension gradually. The goal is to feel and control this tension as it travels from the ground to the upper body.</p>
<p>TIP & TRICKS: <ul>
<li>Start by softening the knees and pushing feet on the floor to feel tension in the glutes and thighs.</li>
<li>Bring the hips forward to relax the glutes while keeping thigh tension as the movement rises.</li>
<li>Engage the abs and back muscles as the movement travels from the hips into the chest.</li>
<li>When stepping, push with the standing leg first and let the other leg follow to build tension.</li>
<li>Decide to send the movement to one shoulder first, then the other, before relaxing down.</li>
<li>Imagine one foot pushing first and the other following to sequence the tension buildup.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>The movement builds tension gradually through the body as it travels from the ground up.</li>
<li>Feel and control tensions in every part of the body, from feet to shoulders, during the exercise.</li>
<li>Relax the knees of the new standing leg when shifting weight during shoulder movements.</li>
<li>Allow the arms to relax and create torsions as the movement rises from bottom up.</li>
<li>Take the movement slowly to fully sense the tensions and energy flow.</li>
<li>Use breathing to release tension, especially when the movement reaches the chest.</li>
</ul></p>

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<h1>11 From Top to Bottom</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/11_From%20Top%20to%20Bottom.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>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.</p>
<p>TIP & TRICKS: <ul>
<li>Start the movement from the chest and let the energy travel down like filling a glass with water.</li>
<li>Imagine putting on a scuba diving belt to create tension that brings you down to the ground.</li>
<li>Use an inhale to open the chest and an exhale to release energy back to the floor.</li>
<li>Engage the core and back muscles to support the movement as you descend.</li>
<li>Slow down the motion as if pouring water to control the downward flow.</li>
<li>Practice bringing the movement down on one side first, then the other, to explore asymmetrical tensions.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Movement is about coming back down, not just building up, to maintain fluidity.</li>
<li>Keep the chest engaged to initiate and sustain the downward energy flow.</li>
<li>Connect top-down movements with previous bottom-up techniques for a cohesive practice.</li>
<li>Focus on releasing tension into the hips and legs as you descend.</li>
<li>Use imagery like water or a belt to visualize and control the movement.</li>
<li>Integrate breathing with movement to enhance the sense of energy travel.</li>
</ul></p>

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<h1>12 Shapes</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/12_Shapes.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>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.</p>
<p>TIP & TRICKS: <ul>
<li>Start with one foot in front and one foot back, softening the knees to transfer weight from ball to ball of the feet.</li>
<li>Imagine a bowl of water around the hips: when moving forward, water falls at the back; when moving back, water falls at the front.</li>
<li>Slow down the movement to feel tension in the lower abs and use it to travel the movement up to the chest.</li>
<li>Push through the leg, hips, and chest to release the movement when coming back.</li>
<li>Change sides to practice on the opposite side for balance and comfort.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>The movement is led by the hips, which tilt up when moving forward and down when moving back.</li>
<li>Use core tension to enhance the movement's travel from the hips to the chest.</li>
<li>Maintain a relaxed posture and shake off tension after practice to prevent stiffness.</li>
<li>Visualize pouring water to help coordinate hip tilting and weight transfer.</li>
</ul></p>

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<h1>13 Fishtail</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/13_Fishtail.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on the fishtail step, building on shapes from the hip action course to explore torsion and tension in the movement. The goal is to enhance the fishtail by adding rotations in the hips and chest, using core support to control the swing.</p>
<p>TIP & TRICKS: <ul>
<li>Start with a basic, relaxed fishtail and slow the movement down to create torsion when coming up.</li>
<li>Use tension in the abs to support the hip swing, feeling the support from the upper belly.</li>
<li>Add rotations in the hips during the fishtail step, then call it back to build tension.</li>
<li>Focus on the chest by letting it go and come back during the fishtail, ignoring hip rotation temporarily.</li>
<li>Shake it off and relax between practice segments to release built-up tension.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Torsion and tension in the movement are key for enhancing the fishtail step.</li>
<li>Support hip swings from the core, specifically using upper belly tension.</li>
<li>Incorporate rotations in different body parts like hips and chest to add dimension.</li>
<li>Slow down movements to better control and feel the tension and rotations.</li>
<li>Review previous lessons on hip action and rotations if needed for better understanding.</li>
</ul></p>

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<h1>14 Low Downs</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/14_Low%20Downs.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on the low down shape, building from a basic swinging motion to incorporate hip rotation and body tension.</p>
<p>TIP & TRICKS: <ul>
<li>Start with a basic swinging low down movement.</li>
<li>Add rotation in the hips as you come out of the low down.</li>
<li>Create torsion toward the hip during rotation to build body tension.</li>
<li>Relax the arms into the movement for fluidity.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>The low down shape is also covered in Vicky's hip action course for reference.</li>
<li>Maintain neutral body alignment when returning from the movement.</li>
<li>Focus on integrating hip rotation with overall body tension for effectiveness.</li>
</ul></p>

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<h1>15 The Grind</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/15_The%20Grind.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on the 'Grind' movement, teaching how to move the hips and opposite shoulder away from the body's axis to build tension and core support.</p>
<p>TIP & TRICKS: <ul>
<li>Move the hip out in one direction while the opposite shoulder goes in the opposite direction.</li>
<li>Travel away from the axis of the shoulder and hips to create torsion.</li>
<li>Use the full chest into the shoulder, not just the point of the shoulder.</li>
<li>Roll into the feet from the toes to the heels to maintain ground connection.</li>
<li>Play with using arms a little while moving to enhance the shape.</li>
<li>Move super slowly to feel the tension building up in the core.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>The core supports the movement by building tension through opposite-direction stretches.</li>
<li>Maintain a connection with the ground as you move through the shape.</li>
<li>Remember to breathe throughout the movement to aid control and flow.</li>
<li>Focus on the torsion and tension created between the hips and chest/shoulder.</li>
<li>Ensure the movement involves the entire chest, not just isolated shoulder points.</li>
<li>Practice slowly to develop awareness and control of the body's alignment.</li>
</ul></p>

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<h1>16 Course Recap</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/16_Course%20Recap.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson is a recap of the intrabody movement course, focusing on integrating movements from hips and chest through core tension and energy flow.</p>
<p>TIP & TRICKS: <ul>
<li>Take movements super slowly to feel every element.</li>
<li>Focus on feeling everything around the belly and back to support movement.</li>
<li>Let energy travel bottom up and then bring it back down.</li>
<li>Work through shapes slowly to enhance connection and integration.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Intrabody movement involves torsions and core tension for fluidity.</li>
<li>Integration of upper and lower parts through the core is key to dance.</li>
<li>Recap helps reinforce techniques and inspire new ideas in practice.</li>
</ul></p>

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<h1>1 Hips Part I</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/1_Hips%20Part%20I.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on hip movement, starting with weight transfer and tilting, then progressing to drawing circles with the hips at different ranges of motion.</p>
<p>TIP & TRICKS: <ul>
<li>Keep your feet exactly underneath your hips and step to feel the movement.</li>
<li>Draw tiny circles with your hips while keeping them on their spot, not moving away.</li>
<li>Use soft, relaxed knees and push from the feet into the legs and hips to ease the movement.</li>
<li>Play with different ranges of motion: small, medium, and big circles, adjusting knee bend accordingly.</li>
<li>Experiment with feet close together to feel the push from the ground into the hips during rotation.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Pay attention to weight transfer under your feet as you shift between movements.</li>
<li>Maintain a connection to the ground, using foot energy to drive hip motion.</li>
<li>Focus on rotation and the feeling in your muscles by moving slowly and softly.</li>
<li>Breathe and change direction freely to explore different sides and ease of movement.</li>
<li>Combine various motion sizes while staying on the spot to enhance control and range.</li>
</ul></p>

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<h1>2 Hips Part II</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/2_Hips%20Part%20II.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on exploring hip movements by practicing an eight shape with diagonal swings, building on previous rotation exercises to enhance fluidity and control.</p>
<p>TIP & TRICKS: <ul>
<li>Soften the knees to facilitate hip movement.</li>
<li>Send one hip to the front and the other to the back in a diagonal pattern.</li>
<li>Keep feet relaxed and slightly open like a fan when changing diagonals.</li>
<li>Use a wider range of motion by bending the knees more.</li>
<li>Practice with feet together to refine the movement on a smaller scale.</li>
<li>Maintain a slow and steady pace to focus on flow and stability.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Maintain a swinging feeling in the hips while shifting between diagonals.</li>
<li>Push from the floor with the feet to generate movement.</li>
<li>Connect diagonal movements smoothly to create an eight shape.</li>
<li>Ease stability by relaxing the feet during diagonal changes.</li>
<li>Focus on fluid transitions and control throughout the exercise.</li>
<li>Carry forward the principle of soft knees and relaxed posture for future practice.</li>
</ul></p>

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<h1>3 Hips Part III</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/3_Hips%20Part%20III.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on developing hip movement through sideways swings, emphasizing stability and connection from the feet to the hips. The goal is to practice controlled hip swings while engaging the core and back muscles for support.</p>
<p>TIP & TRICKS: <ul>
<li>Bend the knees and feel the hips swing sideways as if pulled from the femur heads.</li>
<li>Engage the abs to stabilize the core and support the hip movement.</li>
<li>Push from the feet and use the spine to help sustain the motion.</li>
<li>Move flat to the side while keeping the knees bent.</li>
<li>Bring the feet closer together and soften the knees for refined control.</li>
<li>Take your time and avoid speeding up the movements.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Maintain a stable core with engaged abs during hip swings.</li>
<li>Feel the connection from the floor through the feet, legs, and up to the hips.</li>
<li>Use back muscles to support and ease the movement.</li>
<li>Practice controlled pushes and releases to climb imaginary hills with the femur heads.</li>
<li>Keep movements slow and deliberate to build muscle awareness.</li>
</ul></p>

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<h1>4 Chest Part I</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/4_Chest%20Part%20I.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on chest movement and control while seated, exploring expansion, contraction, and side-to-side rib cage motions to enhance intra-body awareness and support.</p>
<p>TIP & TRICKS: <ul>
<li>Expand and contract the chest from its center during inhales and exhales.</li>
<li>Keep arms open and close them in sync with chest movements.</li>
<li>Shift the rib cage left and right while engaging abs to prevent collapse.</li>
<li>Maintain both sitting bones on the chair to avoid hip movement.</li>
<li>Fall to one side from the rib cage and lift back up using shoulders and abs.</li>
<li>Connect arm movements to side falls for integrated motion.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Use back muscles and abs to keep the spine aligned and supported.</li>
<li>Focus on small, controlled movements rather than large motions.</li>
<li>Ensure hips stay connected to the chair to isolate rib cage action.</li>
<li>Abs should always be engaged to support and stabilize movements.</li>
<li>Feel the movement originating from the rib cage, not other body parts.</li>
<li>Practice connecting motions smoothly for better intra-body coordination.</li>
</ul></p>

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<h1>5 Chest Part II</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/5_Chest%20Part%20II.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
</div>
<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on moving the chest diagonally while seated, aiming to connect diagonal movements into an eighth shape pattern.</p>
<p>TIP & TRICKS: <ul>
<li>Imagine being pulled by someone to guide the rib cage movement.</li>
<li>Push from the sitting bones on the chair to keep hips stationary.</li>
<li>Engage shoulders to create rotation when transitioning between diagonals.</li>
<li>Let the arms flow nice and soft during the movements.</li>
<li>Keep the abs working hard and feel tension at the center of the belly.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Maintain spine support and avoid collapsing on the back.</li>
<li>Focus on isolating chest movement without moving the hips.</li>
<li>Use the feeling of being pulled to enhance diagonal reach.</li>
<li>Connect diagonal movements smoothly to form an eighth shape.</li>
</ul></p>

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<h1>6 Chest Part III</h1>
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<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/6_Chest%20Part%20III.mp4"
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allowfullscreen
allow="autoplay; fullscreen">
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<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>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.</p>
<p>TIP & TRICKS: <ul>
<li>Draw circles with your spine and rib cage, imagining someone drawing with a pencil underneath your rib cage.</li>
<li>Lift your chest up slightly when coming to the front during the rotations.</li>
<li>Keep your abs engaged throughout the exercise, as if doing crunches.</li>
<li>Push on your sitting bones to maintain stability and support the movement.</li>
<li>Start with bigger circles to expand the ribcage, then transition to smaller circles for more control.</li>
<li>Coordinate your breathing by inhaling to expand and exhaling to come back in.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Maintain constant abdominal engagement to support chest rotations and prevent strain.</li>
<li>Focus on the feeling of pushing in the hip bones to enhance body awareness and movement precision.</li>
<li>Use the imagery of drawing circles to guide the rotational motion of the chest and spine.</li>
<li>Adjust the size of circles to vary the intensity and focus of the exercise.</li>
<li>Incorporate breathing patterns to synchronize with the expansion and contraction of the torso.</li>
<li>Practice seated stability by engaging sitting bones for a solid foundation during rotations.</li>
</ul></p>

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<h1>7 Chest Recap</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/7_Chest%20Recap.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
</div>
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<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson recaps chest movements from a previous course, focusing on integrating standing practice with core engagement and maintaining proper posture without a chair.</p>
<p>TIP & TRICKS: <ul>
<li>Soften the knees to support movement.</li>
<li>Engage the abs to sustain chest motions.</li>
<li>Feel the tension in the core during stretches.</li>
<li>Use a mirror for side practice to check form.</li>
<li>Imagine sitting on a chair to maintain posture.</li>
<li>Shake out to relax after practice.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Keep the same push on the sitting bones as when seated.</li>
<li>Avoid collapsing the spine during movements.</li>
<li>Support the spine with engaged abs.</li>
<li>Connect diagonal movements in an eight shape.</li>
<li>Focus on side abs for movement support.</li>
<li>Integrate all chest ranges of motion smoothly.</li>
</ul></p>

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<h1>8 Torsion</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/8_Torsion.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
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<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on exploring intra-body movement through torsion, aiming to rotate the chest and hips separately and together while maintaining core engagement.</p>
<p>TIP & TRICKS: <ul>
<li>Soften the knees to facilitate movement.</li>
<li>Rotate the chest without moving the hips to feel core tension.</li>
<li>Keep the belly button engaged and in, not pushed out.</li>
<li>Relax the arms to allow natural shoulder and arm swing.</li>
<li>Slow down movements to increase tension in the abs.</li>
<li>Speed up movements to release tension and feel lighter motion.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Tension in the core sustains movement without preventing it.</li>
<li>Opposite sides (shoulder and hip) should rotate together for coordinated torsion.</li>
<li>Foot position affects hip range of motion and torsion intensity.</li>
<li>Maintain grounding with the floor to feel stable during steps.</li>
<li>Counter-rotation involves upper body and hips working in opposition.</li>
<li>Tension shifts location in the belly based on movement speed and direction.</li>
</ul></p>

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<h1>9 Movement Combination</h1>
<hr>
<div style="width: 100%; max-width: 1400px; margin: 0;">
<div style="position: relative; width: 100%; padding-bottom: 56.25%; height: 0; overflow: hidden;">
<iframe
src="https://video.terbits.xyz/player.html?src=videos/Bluesrooms/Solo-Skills/the-magic-of-intra-body/9_Movement%20Combination.mp4"
style="position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: 0;"
allowfullscreen
allow="autoplay; fullscreen">
</iframe>
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<hr>
<p>COURSE: the-magic-of-intra-body</p>
<p>FOCUS: This lesson focuses on practicing movement combinations with an emphasis on moving as low as possible, controlling tension in the core, and incorporating torsions into steps. The goal is to achieve slow, controlled intra-body movement while exploring rotations and spatial awareness.</p>
<p>TIP & TRICKS: <ul>
<li>Take steps underneath you to move as low as possible.</li>
<li>Let the arms flow in a very relaxed manner.</li>
<li>Imagine moving inside peanut butter to slow down and achieve the movement.</li>
<li>Play with going sideways by stepping with opposite shoulder rotation.</li>
<li>Start movements from the idea of torsion leading into the step.</li>
<li>Relax the shoulders into the movement while maintaining core tension.</li>
</ul></p>
<p>REMEMBER: <ul>
<li>Control the tension in the movement without stopping or overthinking muscle mechanics.</li>
<li>Maintain the flow of movement while incorporating torsions.</li>
<li>Feel all the tensions in the core to support intra-body movement.</li>
<li>Take your time to work through shapes and find your space.</li>
<li>Every step should be created with a torsion to enhance rotation.</li>
<li>Controlling the body involves slow pacing and spatial awareness.</li>
</ul></p>