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Principles of Movement
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Week One: Elementary Balance
Lesson 1: Balancing Technique and Hands Position8 Topics-
Course introduction: "What is it? Who is it for? How will it benefit you?"
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Warmup with wrists and shoulders focus
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Wrist strength and conditioning
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Crow pose: Why it’s helpful and necessary; Basic variation and exercises to achieve
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Intermediate variations; Advanced variations
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Transition to one side; Flying crow pose
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Core and shoulders conditioning
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Cool down; Wrist self massage
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Course introduction: "What is it? Who is it for? How will it benefit you?"
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Lesson 2: Tightening Core and Lower Body in Balances8 Topics
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Warm up with core and neck focus
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Hollow (straight line spine) body exercises; Headstand technique
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Two types of hands positions; Ways to get to headstand
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Different legs positions and core cooperation; Transitions
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Change hands positions as a tightening conditioning
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Transition to and from crow pose
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Whole body conditioning
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Cool down; Neck self massage
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Warm up with core and neck focus
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Week Two: StrengthLesson 3: Engaging Multiple Muscles Simultaneously8 Topics
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Lesson 4: Lower Back Strength and Glutes Tightening8 Topics
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Week Three: Back FlexibilityLesson 5: Active Back Flexibility8 Topics
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Lesson 6: Side Crunch Flexibility8 Topics
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Week Four: Intermediate BalanceLesson 7: Techniques for Forearm Balance8 Topics
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Warm up with tightening whole body focus
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Strong and flexible shoulders exercises
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Tightening core conditioning
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Basic (symmetrical) forearm balance
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Different legs/body position
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Advanced (asymmetrical) forearm balance
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Transition between basic/advanced positions as tightening conditioning
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Cool down; Body relax light stretching
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Warm up with tightening whole body focus
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Lesson 8: Handstand Balance8 Topics
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Week Five: Basic Dynamic MovesLesson 9: Right Tuck and Basic Dynamic techniques8 Topics
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Lesson 10: Combining Static and Dynamic Tricks8 Topics
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Week Six: Intermediate Dynamic TricksLesson 11: Cartwheel Technique8 Topics
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Lesson 12: Walkover Technique8 Topics
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ExtrasTraining Advice
Lesson 1,
Topic 8
In Progress
This was exactly what my forearms and wrists needed.
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The best part of the first lesson! 😀
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Ahh… yes! Self-massage is my favorite part of this first part sequence. That is a great reminder to give the muscles some loving so they can support us more on the next exercises and so they will grow stronger faster.
Aww, such a great words! And so true! I always was lazy after practice and never treated my body this way and the last year was a time to pay.. My muscles were so overused, that it caused a chain of little injuries. I was going to chiropractor every week for a 3 months and he told me: “You can come to me even every day, but I can’t help you anyway same way you CAN! Just respect your body, be appreciative what it can do and treat it right after”.
Agree on this! Thank you for all your reminders. 🙂 Yes, the body sends out messages when we need to rest so we need to listen to it. I have discovered Yin Yoga a few years back. It is that discipline of yoga that targets more the fascia so no sudden movements and all about moving mindfully. If Yang activities is about building strength and movement, Yin is about allowing the body to ground and to rest. My hope is that your body fully heals itself from all its little injuries. @marisimak
That felt sooo nice! I learned so much and I understood more about crow and muscle engagement in this position. I highly appreciate your detailed explanations – and reminders that progress takes its time 🙂 Thank you so much!
Thank you????
great!!
i cant wait to do redo lesson 1 again..once my body has recovered!
This whole lesson was amazing! I practiced some pole fitness a few years ago but since then I’ve been doing almost no excercise, so I’m at an absolute beginner level now. I loved all the focused warmups and tips and the way you explain things is very clear. I wish all coaches could be like this. I’ll be working hard to be able to do all the poses and tricks. Thank you!
Thank you very much for such a nice words ☺️????
I just finished the first lesson. My chest’s muscles were shaking and it felt wonderful! It’s great that you show different crow poses from the beginner to the higher levels, I really need to practice this in every way. Your explanations are easy to understand and follow. Thank you Mari!
Aww, thank you, very nice to hear!☺️????
I have to say that “cooling down” is not my favourite part for any sports ???? but that self-massage just gave me a motivation boost to do it! Thank you! ❤️
Thank you! I know.. I was always too lazy to do cold down before..???? But it really made a difference in my body progression and made me rethink my opinion))
thanks a lot for this great first lesson, feels very completed with all necessary and usefull tricks. Still haven’t managed more than a few seconds in crow pose but looking forward to keep going. Thanks a lot
Thank you ❤️???? Consistency is the key of progression)