Baby are you down down down down down

Session 3, Day 2
The second session was all about the pelvis. We started off lying on our backs with our knees up. In this position, remember to let your belly and quads rest, allowing the weight of the legs to pour through the feet to the ground. We then dropped our knees to either side and brought our legs back up by rolling the back of the pelvis along the floor and grounding our feet. This is a sequential movement so we’re really trying to articulate the movement of the pelvis and feet separate from the knees. The knees should be the last to arrive, and with little to know effort. Which brings us back to the first point: keep the belly and quads released. This exercise helps us find our deep core muscles as well. As we keep the upper body more or less neutral, we still feel the psoas at work to move the pelvis. After our usual warm-up and stretches, we continued on with our pliés, paying much attention to the single-count/ pliés/élevé portion of the exercise. You can flow through each position so that you don’t get stuck anywhere. And the arms help with the feeling of zipping up through the center of the torso and then gathering and bringing it back down through the center. Sometimes blurring the lines helps to see the big picture. So one thing that might help some of you when trying to learn a combination of movements, is to not get so hung up on the details and just take a crack at your best shot of the overall phrase. Maybe for now, just notice if you work from micro to macro or vice versa. We then went on to our exercises across the floor. And added some legs swings to the mix. Remember to keep the supporting leg rooted into the ground and the leg swinging freely, with the emphasis on the downward motion. All the while, the pelvis is moving on top of that stable leg, albeit quietly so as to not send the whole torso swaying. For next time, we’ll revisit all these exercises and focus on coordinating the arms with the rest of the body. See you soon!