| Also
called: Chest
circle (vertical F/B), Upper torso roll |
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.
Vertical
ribcage
circle (F/B):
Push your ribcage
slightly forward, being careful not to lead with your shoulders. Lift
your ribcage up and allow your shoulder
blades to slide further down your spine, then pull your ribcage back as though a
rope attached between your shoulder blades were pulling you straight back. Don't
allow your shoulders to slump forward. Repeat the sequence, smoothing the three
points into a vertical circle that runs parallel to the walls at your sides.