---
title: 12 Shapes
description: 
published: true
date: 2026-04-24T04:11:41.161Z
tags: Blues
editor: markdown
dateCreated: 2026-04-24T04:11:41.161Z
---

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## 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.