| Also
called:
Spiral, Corkscrew |
Begin in basic
stance:
Your feet
are positioned directly under your hip bones, parallel to each other, and your
weight is centered and distributed evenly over both soles. Your knees are slightly bent (soft),
and your pelvis is tucked slightly under (pubic bone toward the navel) in the neutral
position. Your ribcage is pulled up out of your waist; your shoulder
blades are pulled together and slightly down the spine. Your neck is long, in
extension of your spine.
Torso
spiral:
This is a combination of a horizontal
hip circle and a horizontal
ribcage circle. As your hips slide to the right, your ribcage slides to the
left. As your hips push forward, your ribcage pulls back. Next your hips slide
to the left and your ribcage to the right, then your hips pull back and your
ribcage pushes forward. Smooth these four positions into horizontal circles that remain
parallel to each other and to the floor. Your head, shoulders, and feet remain
lined up throughout the move.