Everything comes together in this pattern of pushing the floor.

Hello, welcome or welcome back. Today's

lesson will make the area around the hip joints more flexible as well as stronger. So today is a follow along

stronger. So today is a follow along lesson as most always and I invite you to join me. We will start by lying on

the back. So please come to rest on your

the back. So please come to rest on your back.

As always, take a moment just to adjust to this horizontal position to ease to the floor

with your legs straight down at first, not spread out, but more as if you would be standing in an elevator with a couple

of other people. The legs straight down, extended, and just try a little thing, a little movement to start with.

Bend and flex the ankles of both of your feet and see if you can rub or grapple

the floor with your heels to in order to push yourself a little bit up to see how that movement of the ankles and

movements of your heels can push the whole body up a little bit and back again. Just a very small gentle

again. Just a very small gentle comfortable wiggly wiggling movement.

And then try the same thing with your feet standing.

The knees bent. So where do you place your feet? How much do you bend your

your feet? How much do you bend your knees?

in order to push a little bit up to push your spine up towards your shoulder blades in between your shoulder blades towards your head and let go

again. So question of the day, what is

again. So question of the day, what is the best position to push with your feet and then let go again?

Now have your left leg down relaxed and only stand your right foot and see how you would push the floor

with your right foot like apply a bit more pressure a little bit more pressure to the floor where where is the trajectory how do you push the floor in

which direction so it's not just down.

How do you have to push in which direction in order to create some push upwards?

Some push that would eventually move.

If you push the floor with your right foot, how much force do you generate? And

where does this force travel to?

And what gets in the way affected? What gets pushed away from this push? So is your pelvis being pushed? Is your side being pushed?

being pushed? Is your side being pushed?

Your shoulders, your head, what is being pushed?

Slowly slowly take the liberty to really feel and sense so you can discover things.

So, how do you feel in this setup where there's no external reward?

Nobody's telling you, "Wow, that's a great push. Wow, you're doing so well

great push. Wow, you're doing so well pushing with your right flick." So, what do you what do you feel for yourself?

How do you reward yourself for this movement or how does your body reward you? What

do you feel?

So to make this more clear this movement to improve this movement we will do a little bit something else to improve this very movement and that

is to use something to push against. So

instead of pushing your right foot against your the floor, we will push with the right foot against anything stable that you have in your reach with

your foot. Maybe your sofa, your couch

your foot. Maybe your sofa, your couch or a wall. Do you have anything around you that you can push

actually where you can secure your foot and then push yourself? So how do you have to lie down to adjust yourself to push your foot

and then into which directions? So you

you push straight up with an almost straight leg or with a very bent leg to the side very much to the side. So

suddenly there's many positions you can find where you can push from and then and

then probably you also will find that this kind of pushing when you push against a wall or an object when you

really have a stable secure location for your foot where you can push against that your pelvis will roll to the left

that the push can go up to your head.

So explore that for a while different positions to your right or downwards where you can

push against with your right foot. So

direction of your knee of your leg.

Play with that for a bit and be conscious. Be aware. Now, is the foot to

conscious. Be aware. Now, is the foot to the right? Now, is the foot more down?

the right? Now, is the foot more down?

Now, the knee is more to the left. Now,

the knee is more to the right. Be aware

of what you're doing.

Maybe even put it into words.

Nice little push. Nice little roll. More

fun. Makes more sense in that way, doesn't it?

If you need more time, press pause on the video and then continue when you're ready to continue. So now we will continue. We'll move back to our home

continue. We'll move back to our home position.

[sighs] Just resting on the back.

Feel how it is. Now to rest on the back.

And then again stand your right foot.

And now on the back see when your right foot is standing which location do you choose? Did you choose and see how it is

choose? Did you choose and see how it is to push with your right foot now? So if

that has improved after we pushed something meaningful, we pushed ourselves away using a wall or a

sofa or a table or something. Now the

the floor seems to work better, doesn't it?

Then compare that to your left foot.

Extend your right leg again. Stand your

left foot and see [laughter] how poor of a pusher your left foot suddenly feels like to be right. The big big difference between

right. The big big difference between your right foot pushing and your left foot pushing. [laughter]

foot pushing. [laughter] So we need to push the wall the sofa a little bit with the left foot as well.

So play with that for a little bit now that you already have experience with your right foot. The left one can only be better.

And maybe we can start to focus on more details. So is it your is it the toes

details. So is it your is it the toes more the forefoot you're pushing with or is it the heel you choose to push with the inside edge of your left foot the

outside edge?

How do you align your left ankle in relation to your left knee and left hip joint to find the strongest push? For

example, the most efficient push And then return back onto your back into the

resting position.

Feel how you rest now on your back with your legs extended. What does extended mean in this moment?

How does your back feel? The area around your hip joints and then stand your left foot again and see. Ah, okay.

This push also improved now when you stand your left foot against when you push against the floor. So, this

improved at least a little bit, didn't it?

Or if you stand your right foot?

How did this change? Did this become worse again or still good? So, how is the push now when

still good? So, how is the push now when you have both feet standing? Can you

push with one foot and then the other foot?

So now this brings us to the second part of this lesson. The second thing we want to work with is to help the push go further up into the

body. And for this we will use a little

body. And for this we will use a little bit of side bending. So bring your both hands maybe interlace your fingers the

hands behind your head.

Have your right leg long. Left foot

standing.

That that's just a random choice. Could

be the other other side as well. But

left foot standing for me now or for you for both. Left foot standing. Hands

for both. Left foot standing. Hands

behind the head.

and start with a little push against the floor and see if you can place your left foot in a location that allows you to

push in a way to roll the pelvis to the right. This is to push with the left

right. This is to push with the left foot against the floor which lifts your left side of your pelvis

and at the same time at the same time drag your head a little bit to the left.

So in classic felon cris le we do the head first and the foot first and legal everything everything on its own and then slowly put it together and then three hours later we have the movement

but we can we can so it's it's side bending the head moves to the left the foot pushes the left foot pushes the pelvis to roll to the right.

So we have this side bending, side bending and twist to the left and ease into it. So it's the left foot

again. Is it the heel? Is it the toes?

again. Is it the heel? Is it the toes?

Is it the forefoot? Is it the inside of the left foot? The outside

or does you move? Does the pressure against the floor move while you push?

What makes the pelvis on the left side lift? How does the push of the foot

lift? How does the push of the foot travel up to your pelvis to your lower back to your mid back and then helps

you, you can feel it helps the pushing of the foot helps to drag the head to the left, doesn't it?

Maybe you have a full body awareness.

You can at the same time feel your right leg. You can feel your arms. You can

leg. You can feel your arms. You can feel your breathing, your heart. Just

depends on how much capacity to feel and observe. You have

at once and what is what are the important parts? What is the the highway the

parts? What is the the highway the highlight the the main trajectory of the movement? So not everything happens with

movement? So not everything happens with the same importance in this movement.

and bring down your arms. So you continue to play with side bending. The right leg stays

bending. The right leg stays extended. Your left foot stays put or

extended. Your left foot stays put or standing at least.

And continue to push the floor with your left foot. and see if you can reach down

left foot. and see if you can reach down with your left hand towards your left foot while you push and see how that is how that is

different to sliding your head together with your hands. So now your head is on its own to roll and side bend and turn

while you push the floor.

How about lifting your right arm overhead?

So the right arm is on the floor extended up.

Did you think of that or did this occur or emerge in this movement for you?

So what starts to become apparent for you? which starts to assemble be

you? which starts to assemble be necessary or suggests itself. That could

be nice to try And then we take a rest again.

Extend your left the sinking left leg.

So you might feel like like me like all the way hanging to the left. Even though

from the outside you might look the same but internally you feel quite different.

And whenever you're ready, we will do the same thing with the or something very similar with the right foot. So

stand your right foot, the knee bent toward the ceiling maybe with both hands behind the head

for a start and then start to push the floor with your right foot. So where is a good location for your right foot? It

might be very close almost underneath your pelvis to push the floor or to decide where is a good location for your right foot to point the toes of your

right foot.

What is the technique to push the floor now in order to make the pelvis the right side of the pelvis lift the pelvis roll

to the left more onto your left side?

At what point how much do you drag your head to the right? How does everything start to become just consequential logic

very easy? Every linkage suggests itself

very easy? Every linkage suggests itself in the right moment. It just feels right to move this part now and that part now

and then maybe this part and then that part.

So everything comes together in in this pattern of pushing the floor and sidebending and rolling.

And then at some point we stop this little exploration.

Come to rest again on your back.

Put the legs extended down.

Feel how connected you are now on your back.

How it easy it is to breathe, to feel, to be.

Then talking about connected brings us to the last and third part of this movement sequence of this session

movement session. We will link up the

movement session. We will link up the left side with the right side. So first

bring your left foot to stand.

Find a good location for your left foot to push against the floor to lift the left side of your pelvis.

Yes. See how this travels up now. So

it's not just the pelvis, it's the entire lower back, middle back that rolls to the right. It's a nice arch, nice side

the right. It's a nice arch, nice side bend, isn't it? It's a nice connection from your left foot over your left knee,

the pelvis, the back up to your head.

So you push with your left foot. The

left side of your pelvis is lifted and hold it a little bit there.

Stay a little bit rolled half way rolled to your right.

So you sustain the push with your left foot against the floor.

See, if you stay in this position for a little bit, you don't overdo it.

Just see how you can optimize it so it's not strainous.

And then let go again. Let go again. Let

go again. So you can feel your pelvis rolling back, sinking back.

And then push again with your left foot again.

You hold it. You hold it.

And in this position, bring your right foot to stand and push with your right foot against the floor,

which will lift your pelvis up.

And then let it go down again. And

extend your right leg down again. And

let go of the push with your left foot.

Okay. So, our starting position, right leg extended, left foot standing, and then you push with your left foot, which makes the pelvis roll to the right.

And at that point, you start to bend your right knee and push against the floor with your right foot, which makes your pelvis lift. And

then your pelvis is up.

and both feet push against the floor. So

we had an asymmetric get up and then also let your pelvis sink down which means you stop pushing with your

right foot. Extend the right leg

right foot. Extend the right leg and come back to the floor and also extend your left your left leg.

Nice little roundabout. Let's start with the other leg with the right leg. So

bring your right foot to stand.

Push the floor with your right foot which gives a nice roll of the pelvis to the left but it uses your whole self.

So there's a side bending a twist.

Your head is free to move. Your jaw is free. Your eyes are free. Your hands are

free. Your eyes are free. Your hands are free.

The push is sustained. You sustain the push with your right foot and then let go again.

See this gets better every time. It

aligns itself towards the purpose. Again

push with your right foot against the floor.

So the right side of your pelvis is up.

Then join with your left leg.

Bring your left foot to standing. Push

against the floor with your left foot.

So your pelvis is up and then again let go of your left side first and then let go of the push with your

right foot.

Nice sequence. Easy to be done.

Easy done. Again push with your right foot.

So the right side of your pelvis is up.

Then join with your left leg.

Once you get the hold of it, you can move over to the other side. Let the

right leg let go first and then let go of the left leg.

So play with that for a little bit. And

you can also play with how high you lift the pelvis.

It's a nice little roundabout. Lovely.

Make it smaller and smaller every time.

See how you can ease into it more and more. Less effort. Just a pure movement.

more. Less effort. Just a pure movement.

The joy of movement. No effort.

And this requires you to feel to sense where to put your feet when to put pressure.

Need to allow your upper body your head to follow to move along. Your pelvis

might hover from left to right. So your

whole body becomes flexible. But with

this flexibility also comes alignment. And with alignment comes efficiency and power.

Huh? [laughter]

It's okay to like yourself. It's okay to like the movement, to feel like I'm doing this quite well.

So try to make it smaller and smaller and smaller until it's just a slight little roll of your pelvis

done by the pushing of your feet. See

how your knees move, how your upper body moves, how the pressure moves on the floor from your feet to your pelvis to your

shoulders to your head and down from one side to the other diagonally up and Sound.

So there is a whole lot in this lesson.

Of course, maybe we could make it 3 hours. But now, let's take a last break,

hours. But now, let's take a last break, a little rest, a little last rest on the floor to see how you feel like.

activated yet at rest.

a rush of energy of potential through the body. All right. And then our last

the body. All right. And then our last step is to push against the floor in standing.

So roll yourself up. Push yourself up to come up to standing.

Isn't it nice to just stand so naturally, so aware and at ease.

See how this feeling develops over the next couple of hours.

What suggest itself from your legs? But

new things are suddenly available or at hand almost or at foot almost. Thank you so much for watching, for participating, for your

support. It's you who is making my work

support. It's you who is making my work possible, this my world possible, this videos possible. Again, thank you so

videos possible. Again, thank you so much and see you again in the next video.