Y. A. class 2020 and 2021

Daily exercise

• Chest to wall (the wall is your coach for the pointers of the line)

• Hands are at the spot on the floor where the toes begin when standing with heels against the wall

• Version Y.A.: Flex the toes, so not point! Tip of toe is touching the wall

  • Heels together

  • Push out of the shoulders

  • Relax the neck by sliding it back (double chin) and looking in between the fingers

  • Don't touch the wall with hips or chest

  • Contract the squats

  • Straighten the legs (still keep flexing the toes)

  • Lock the knees

  • The touch of the toes get light

  • a) Straighten both toes at the same time to come to balance (see second movie)

  • b) Straighten one toe and then the other to come to balance, go back vice versa (see first movie)

• Version CM: Point the toes, still touching the wall (last movie of me, tekstlink)

  • Heels together

  • Straighten the knees

  • Engage the quads

  • Tilt the pelvis (posterior) - this should make you lighter on the toes

  • Ribs in

  • Elevate the shoulders - this should make you come of the wall

  • Look in between your hands

• Press back when feeling the weight shifting to the fingers by tilting the pelvis and opening the thoracic spine (NOT shifting forward with the arms, shoulders stay at all times above the wrists)

• See movies at the bottom, the guy in black hasn't totally opened shoulders, you see a diagonal at the shoulder blades, but that doesn't matter, compensating a little with an arch is okay here)

Chest to wall feet walk

• Start with flexed toes, tip of the toe leaning on the wall

• Point one foot (so it's off the wall)

• Keep pressing the heels together

• Point the second foot and toe (now balancing, both toes are off the wall)

• Then moving the feet together: flex - straighten - flex - straighten

• Nothing else moves but the feet, don't move the legs (no scissor)

Chest to wall feet above one another

• Keep one foot pointed at the wall

• Lay the other foot (pointed) above the first foot, press them together (you have to activate the quats!)

• See 3rd video below

Chest to wall shoulder leans

• Lean in a diagonal line against the wall (no banana of course)

• Lean forward in the shoulders (the gaze is moving from in between the knockles to fingertips or even further to the front)

• Come off with the feet by pendulum in the shoulders (gaze is back to normal position)

• Hips are not moving at all, the movement takes place only in the shoulders

• Come back by again leaning forward in the shoulders

• See 4th and 5th movie below (with wall and without the wall)