This is swan on the long box, one variation out of many. So what Christie will do is she will come down onto the box on your stomach, on your front. The hands are gonna go onto the foot bar and we're gonna orient the wrists and the elbows in a straight line, so just drop your elbows for me just a tiny bit so we have that nice straight line from wrists to elbows. You see the hands are turned slightly in. Now, that will shift as the arms straighten.
The legs are energized and reaching not higher than the box, but level to the box so that there's just some energy in the hip extensors. So as we prepare to move, the scapula glides down and it's as the result of that glide in the scapula that the arms straighten. As the arms straighten, you'll see the wrists turn, so now they're again in line with the elbows. So we started with them a little cocked, now they're straight. We then lift the eyes, the gaze, and then the mid back starts to lift and we keep the arms straight to bring the carriage in.
And then we take the spine out and as the body goes back to the box, it's a reverse articulation, so that the last thing to go down is the head and the first thing to lift is the head. So the eyes come forward, you're looking where you're going, there's support through the center of the body from the abdominals and then pressing back out. The breath pattern, the breath pattern would be inhale to elongate and lift the body. And exhale to take the body down on the box. Once you've done that as many times as you're gonna do, you bend your elbows and pull yourself back in.
Very nice, Christie, thank you. Swan on the long box.
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