Tutorial #3991

Neck and Head Positioning

10 min - Tutorial


You will improve the positioning of your neck and head while you are moving with this quick tutorial by Dana Santi. She discusses the differences between male and female bodies, sharing how the points of stability are not in the same place. She then moves on to show how to keep the shoulders wide so that you can find the correct position for 'chin to chest' and other movements.
What You'll Need: Mat

About This Video

(Pace N/A)
Jan 19, 2020
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Hi, my name is Dana Santi. And today I am joined by my good friend Frankie Zito, and we are going to, um, talk about and kind of go through the differences right? Between men and women and the, um, the arms and the head, the upper body, right? Uh, we have to go on the notion that Joe was a man and maybe this exercise was devised for a man, right? Maybe not, but, um, within it, right? The, our points of stability are different, right? If, if he and I had a child together and he went to lift up the child, right? He would take that child and whip that child on his shoulders and I would take that child and I would bring it on my hip. And so that's kind of a game changer, right?

All the stuff where the feet go over the head and, and they're, you know, we're, we're lifting our largest structure over and what's not our point of stability and, um, and they have it right? But if you go through, you know, return to life and you research and, and study what he's actually talking about, it's set up for everyone. So maybe there's parts where women just have to work on it more or you know, take the words to be more exact and we can't flub because, um, what, what we're doing right is so important and we have to be able to bring the legs over the head, right at some point. And, um, so we're gonna talk about that and go through and the simplicity, which should be the simplicity of the neck, right? And, and how that connects and it's, it's not fancy, right? It's really not fancy. So let's start with the a hundred. Okay? And there's a lot of times, right that he says shoulder wide, shoulder wide, everything is shoulder wide.

But what I want you and I want you to think about is to almost take the blades and bring them away from your spine as a shoulder wide. Okay? He's gonna bring his arms back and they still stay shoulder wide. Okay. From here. He's going to bring the arms up and at the same time he's going to lift his legs. And now lift. Yes. Okay.

So we go on wherever this position is, the shoulder blades, the tips of them, stay on the mat. Okay. And then come back home. But he's going to just raise his head. So if at the beginning we go on this notion that we just started this work and wherever we can keep, sorry, go back into it. Raise it up. This angle. Right.

So if this is where his blade stayed down, okay. He just, I want his eyes to look at his toes. So almost yes. So we are not going to necessarily maybe have the chin to the chest. Okay. From here, let go and go all the way back down. So we were supposed to practice that until it was absolutely positively perfect. He said don't move on. Right.

So if we went and went up again, raise the head as his arms are shoulder wide, he's getting stronger, his legs would go lower. So the arms match this, the angle, right? They are at the same angle. Then if his eyes continued to watch his toes. Okay, he let go. He is teaching us all the way go chin to chest. Right. So I take my client's ears, right? And I, you're just gonna lift. But I want him to roll his ears forward. That's his chin to chest. Okay.

And then I want him to roll his ears backwards. And that's chin to chest. What we get in the habit of press into here, I don't even like pressing into my hand. We get into this habit, push into this. So he pushes backwards. You know what I'm talking? Yep. Okay.

So lift and come over and they start pushing back into here. And that is a big no-no. Okay? So you have to visualize those two screws right on the side of your head and you thread the screw in the hole, right? So there would be no movement forward or backwards like that. Okay. So going into then that would lead us into the, the roll up, so shoulder wide and the roll up arms come up from here.

The ears roll forward. Now we're already supposed to be able to keep that chin to the chest. So that's not an issue. The chin stays to the chest, the arms work shoulder wide, and he's keeps yes, folding in, in, in, in, in, and then suck your guts in. Right? And now he unravels. So he's got to start from here. And this doesn't lay back right?

This is constantly going forward. Okay. Until the very end. And then the screws back. Yes. Okay. From here, sit on up. Let's go into your spine. Stretch forward. So spine stretch forward.

You're going to take and you're going to place your hands down and they, you press firm, you press with substance, okay? And what happens is the chin is going to go to the chest, okay? And now he's almost going to keep his blades back. But don't move your shoulder. Just make the muscles, get them there. So press into the hands more.

Now bring that forward. Keep the chin to the chest. And I know it's hard because it gets slippery or a sticky heap. The guts in your chin stays to the chest and pull the blades to me. Hear a bit more. Yes. And now come back up the spine because all that's moving is the spine, right? So as you go from here, don't pull back. Lift up.

Yeah. Okay. So if we press firm, we've already set him up for the exercise. This is the exercise. Now all he is going to do is literally bend his spine. Okay. And keep it and just bend your spine, bend your spine, bend your spine. That's it. Don't let this come away. Pull into here and together more. Yes. And keep going and keep going. Now if you want more length, he's going to have to get it in his spine. So lengthen your waist more.

Aha. Suck the guts in. Yes. And then come back and the spine goes home. Okay. That action happens again in the open leg rocker, but we're like in the air now. Okay, so that's complicated. So from here I'm going to have you bring your chin to your chest and come back from here. And we're going to go back just far enough. I go pretty low.

So to where we can get the legs up now for the sake of teaching and be not nice. Put your hands here. Press firm. Come on Frankie. Yes. Open wide. Nobody's said why it was not a bad thing. Okay there.

So he's pushing his arms into his legs, his legs into his arms. Okay. As he goes back, right, he's going to push his arms into his legs, but as he comes forward, now you've got to push your legs into your arms to come forward. I'm not going to do a full one with him cause it's new. Press into and go back. Press arms into your legs. Now.

Press the legs into the arms and release. Yes. Okay. From here, let's go into saw. So saws funny because it's one thing and then it turns into another thing. So as we're here, I want you to just basically lift your head up and just kind of lift your chin a little and then draw it in a little there. Yes, just subtle, real subtle. He's going to pull the blades back and together. Now pull the the abs in and just start to twist.

Just start to twist. But here's what happens. Don't let this arm right. Pull this together for as long as you can. Okay? Now they're both still together. What happens is he's going to take this arm and just flip it.

Okay? So this one stays pulled in. Now keep your head straight. You're going to go straight down. This one now goes wide. So it's going away. Drop the head down, right chin to chest and just yes, lift, lift, lift. So in and then wide. Come on up and now to the other side.

Keep it together. Okay, so pull this in more. When you go to twist. Yes, go as far as long as you can right now from here, flip your hand. Okay, this one stays in. This one's going to go wide. Drop the head down and forward. That's it. Lifting, lifting, and then come up and release. And now flip yourself over. Let's go into the beginning. Um, part of Swan. So from here, here's what happens, right?

You're going to start to lift from here. And this keeps going back. Keep the ears going. Keep the ears going, keep the ears go. And yes. And then come back. Now start down from here, cause this is gonna be the last to come down the spine and then he rolls his ears forward. So if they keep lifting and lifting and lifting, their head should still be lifting and lifting and lifting. If he breaks, if he goes and lifts his head and he just goes to there and then he presses up, right, and the head stays forward, see where that goes.

He's trying to counterbalance himself instead of going back into himself. Okay. And then come lay your spine down through the front of your body and release. Okay. Let's sit yourself up. I hope you learned something new and thank you, my friend. Shoulders wide or shoulders in, head forward, head back. Have a great day.


2 people like this.
I am trying to understand if you meant this tutorial for men only, or does it also apply to teaching women the same way?
Same as above
Thank you Dana. The ear cueing was great and made sense. not sure I understand the goal and rhe purpose by keeping the blades together. any way it is very inspiring  to know that you actually take everything from Joe by trying to understand the original metrial and his intention!
1 person likes this.
Thank you Dana, great Tutorial!
1 person likes this.
Excellent, thank you!
1 person likes this.
Very useful thanks.The spinning ears cue is excellent.  It is so interesting to note the different strengths of male and female clients. My female clients tend to be more flexible, but its so much easier for the men to lift their lighter hips over their stronger upper frames (once they have stretched out their hamstrings)to just note one exercise. My advanced female clients do not like jack knife - the men do.....

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