Intensive 1 - Sequencing

Create (3) 20-minute sequences that are informed by a goal posture. Do not go past the goal. Only prepare for it. 

• List your goal

• List the joint actions

• List 5 things to prepare for the goal

For Example -

Goal - Chair Pose

Ankles - neutral. Knees - flexion. Hips - flexion. Spine - neutral. Shoulders - flexion. Neck - neutral

1. lay on the back and flex the hips, alternating. then hold each side

2. lay on the back and flex the shoulders, alternating and then hold each side

3. lay on the back and flex a hip and opposite shoulder, alternating (dead bug) then hold one arm and one leg on each side

4. hands and knees to half childs pose without coming out of neutral spine. Hold the half childs pose.

5. standing lift and lower both arms to flex the shoulders. hold arms lifted.

Remember: 90% movement to 10% stillness

Submit your answers in the comments below.