|
BASIC |
INTERMEDIATE | ADVANCED |
| The reach 1 | The reach | The reach |
| Breathing with bar 2 | Breathing with bar | Breathing with bar |
| Arm Circle Series | Arm Circle Series | Arm Circle Series |
| Mermaid | Mermaid | |
| Side Sit Up | Side Sit Up | |
| Side Arm Series | Side Arm Series | |
| Side Leg Extension | ||
| Side Leg Swing | ||
| Over Head Legs | Over Head Legs | Over Head Legs |
| Walking | Walking | Walking |
| Small Circles | Small Circles | Small Circles |
| Beats | Beats | Beats |
| SpokesArcs | Arcs | Arcs |
| Large Circles | Large Circles | Large Circles |
| Scissors | Scissors | Scissors |
| Fish with Arm | Fish with Arm | |
| Shoulder Bridge | Shoulder Bridge | Shoulder Bridge |
| Dips | Firure 8's | Heliocopters |
| Splits | Splits | Splits |
| Bicycle | Bicycle | Bicycle |
| Low Bridge | Low Bridge | |
| High Bridge | ||
| Rolling In/Out | Rolling In/Out | Rolling In/Out |
| Corkscrew | Corkscrew | Corkscrew |
| Neck Stretch | Jackknife | Control Balance |
| Dismount/Balance | ||
| Teaser Series | Teaser Series | |
| I, II | I, II, III | |
| Hip Circles | ||
| Can Can (up open, toes, knees) teaser II position | ||
| Swan 10 (classical arm pattern) | Swan | |
| Swan Dive (Rocking) (little finger reach to lift and look up) | Swan Dive | |
| Grasshopper 11 | Grasshopper | |
| Swimming | Swimming | |
| Hanging (forward stretch) | Hanging (sit in well with legs over hump. | Hanging |
| Coccyx Curl (legs off) | Coccyx Curl | Coccyx Curl |
| Rest | Rest | Rest |
A transcription of a photo copy of a copy of notes compiled by KH Carlson that was given to me so long ago I forgot who it was. There's more, but for now this is what I've chosen to put on the site because it addresses the spine corrector and is a good template on how the degree of difficutly spectrum.
1 find...front lobe of ribs--psoas length back
2 classic- find iliai spinee e pubic bones with knees bending. back
10 front oloves of ribis at apex - heel press to toe lift-secure hands to front of step and lift both. balance on pubic bone for breast stroke -- add beats with glutes. back
11 faces other way (legs at step) pelvis at apex - push up position back
lumbar vertebrae not designed to rotate - most rotation in cervical, then thoracic.
Dismount - barrel close to back - balance - arms lift up and open, leg weight is thrown - psoas integration
Sit bones on ledge
ribs on hump - legs ext 90 degrees
I - uppers
II - lowers - hands at end of barrel
III - together