Basic Gentle Warmup Version 2
In theory, version 2–which will have both music and a voiceover–is coming soon. Or maybe “soon.” Autumn swears to you that it is in the production queue. In the meantime, please go with a...
Author: Autumn Ward
Basic Gentle Warmup: Music Only
Music only. No voice prompts. Nonstop flow format. Music used in this program:0:00 “Los Bilbilicos” from the album Oasis by Al Asdeka4:01 “Pharaonic Passion” from the album Oriental Fantasy Vol. 7, Dances of Pharaonic...
Basic Gentle Warmup: Flipped!
Who starts on the left side? You start on the left side! Use this program if: you’re a lefty and you appreciate a program the starts on your dominant side; you’ve been using different...
Basic Gentle Warmup Version 5
Version 5, if it existed, would be a voice-prompts-only version. It’s in the production queue. Autumn swears.
Rib Cage Circle Practice Flow
This follow-along nonstop technique flow begins with a short warmup, quickly drills the foundation building blocks of rib cage circles, and leads into a practice for unlayered rib cage circle isolations using several arm...
Chest Lift, Drop, and Accent (Part 1: Rib Cage Isolations, Backbends, and Sways Movement Breakdowns)
In this introductory segment, we begin to unlock strength and range in the lower half of the ribcage—the foundation of engaged and sinuous upper-body isolations. Coordinating breath and movement, we define trajectories and mechanics...
Rib Cage Circle (Part 2: Rib Cage Isolations, Backbends, and Sways Movement Breakdowns)
This segment presents a breakdown for Autumn’s foundation upper body circle, a contained isolation in the bottom half of the rib cage. Looking for an opportunity to practice your circles? Try Autumn’s Rib Cage...
Backbending Safety (Part 3: Rib Cage Isolations, Backbends, and Sways Movement Breakdowns)
Starting with a review of spinal anatomy, we progress into an examination of the technique that reduces the risk of injury with backbends.
Small Thoracic Backbend (Part 4: Rib Cage Isolations, Backbends, and Sways Movement Breakdowns)
Find the placement for a safe and beautiful backbend in the upper spine. This alignment is used on its own, can be layered on hipwork with or without the additional layer of a spiraled...
Backbend from the Knees (Part 5: Rib Cage Isolations, Backbends, and Sways Movement Breakdowns)
To make backbends deeper, or to incline back without any spinal extension, change the relationship of shoulders and hips by bending the knees and sending them forward. This breakdown reviews an alignment that can...
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