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 positions. Then we practice rib cage circles in layered variations—with arm paths and over travel steps—and progress into further complexity by varying the timing of layers relative to one another, and leading our sequences from both left and right.

This program includes a short warmup, but if you prefer a slower preparation, start with one of the offerings from the Warmups for Shoulders and Spine series.

Need help fine tuning your rib cage circles? That’s covered in the Rib Cage Isolations, Backbends, and Sways movement breakdown series. Start with Chest Lift, Drop, and Accent and then proceed to Rib Cage Circle.

Bookmarks

0:01 Warmup
0:06 Music: “Sonnet Du Coeur” by Nightfall Project
6:58 Building block drill
8:12 Unlayered circles
9:14 Half- and one-and-a-half circles
10:07 Music: Azzuri
10:15 Arm position variations
11:56 Circles with layered arm paths
13:38 Slow walking: 1 circle R on each step
14:03 Slow walking: 1 circle L on each step
14:28 Walking: 1 circle R per 2 steps lead R
15:09 Walking: 1 circle R per 4 steps lead R
15:37 Walking: 1 circle L per 2 steps lead R
16:03 Walking: 1 c ircle L per 4 steps lead R
16:21 Walking: 1 circle R per 2 steps lead L
17:04 Walking: 1 circle R per 4 steps lead L
17:15 Walking: 1 circle L per 2 steps lead L
17:50 Walking: 1 circle L per 4 steps lead L
18:12 Step R-L-R-touch with circle R
19:02 Step R-L-R-touch with circle L
19:43 Walk, lead R under alternate circle and a half
20:36 Walk, lead L under alternate circle and a half
21:16 alternate circle and a half lead R with layered arm paths
21:49 alternate circle and a half lead L with layered arm paths
21:32 Circle R with L elbow circle
23:05 Circle L with R elbow circle

Music

0:00 “Sonnet Du Coeur” from the album Underworld by Nightfall Project
10:07 “Azzuri” from the album Lavender by Middle Earth Ensemble