STEPspace
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MAP YOUR BODY!
Before beginning the exercises, please consider:
Take the cues from my body language to understand!
- "4 wheels": Working hips and shoulders in opposition to stabilize the spine.
- Head to tail: Working stretch and isolation between head and coccyx + controlling which part of the spine is holding space, and which part is moving.
- Plie, extension: Feel the softening of the psoas (the huge elastic holding your legs to your spine) when you bend (plié), and the lengthening of the psoas when you straighten the legs.
- 'Rebirth': Use this 'elastic' to initiate a big arch though the spine.
Take the cues from my body language to understand!
4 wheels |
HEAD TO TAil |
plié & rebirth |
These first 2 routines are from my mentor Charles Edmondson.
The first exercise goes through the movements very slowly to feel the stretch, then with percussion.
Here I only do it once in a parallel position, but with Charles we did it in 6th, 1st, parallel, 2nd, 4th & 5th! (6 days a week.. :)
The first exercise goes through the movements very slowly to feel the stretch, then with percussion.
Here I only do it once in a parallel position, but with Charles we did it in 6th, 1st, parallel, 2nd, 4th & 5th! (6 days a week.. :)
SPINE#1Solea por bulerias Capullo de Jerez
A- Por ti lloro mientras puea B- El día que yo no llore C- Por Dios que bendito sea A- Mi Luisa y mi Miguel B- Dos columnas de mi cuerpo C- Que me mantienen en pié A- Decidme lo que pasa aqui B- Y no tener la cara dime lo que pasa aquí C- Porque la vida era muy mala y no sabe lo que vei. A- Que buena era mi madre B- Y que cosa mas bonita C- Lo que de mi boca sale Tiene una maña, Tiene une mana Cuando te rino, Llama los |
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SPINE#2Solea Apola (Camaron)
El espejo donde te miras Te dira como tu eres Pero nunca te dira Los pensamientos que tienes. Si tu mal no tiene cura Yo le estoy pidiendo a Dios Que en la misma sepultura Nos entierren a los dos. Gitana enciende la luz Que tengo una borrachera Que a Undibel le hablo de tu. |
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SiMPLE BUT EFFICIENT TRAINING for your legs!
PLIÉ - work quads / Etiré - work hamstrings
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PLIÉ / ÉTIRE
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w TWIST
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WORK YOUR '4 WHEELS'
Do these slowly on your own to really engage the 4 wheels before doing it quick!
You could use a chair for balance to start which will help connect your core and shoulder blades to the leg movements.
You could use a chair for balance to start which will help connect your core and shoulder blades to the leg movements.
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RETIRÉ / BASICO
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KICK / ENVELOPÉ
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