Control

(integration)

Start, work, end of an exercise; control the body-

focus; the body works synergistically-whole body works as a unit; working

muscles uniformly will increase strength, flexibility, and coordination.

Concentration

(stability)

Flowing Movement 

(fluidity)

Integration of the mind, nervous system, muscle, joints as a system. The movements should be controlled and smooth (i.e. moving through water) and not jerky and unstable.

(ex. Spinal Extensions)

Range of Motion

(ROM)

Lie on your back with your arms at your sides, knees bent and feet flat on the floor

This is you neutral spine - allowing your spine to rest with its four natural curves.

Visualize lengthening your spine and sinking down to the mat, lightly imprinting (like making an imprint in wet sand).

Neutral position is the most stable and shock-absorbing position that we can put our pelvis and lumbar spine in; therefore, it's the most ideal position to be in.

The low back lengthens alongside the mat, not pressing into the mat.

Next, scoop the abdominals: sink the naval down towards the spine and actively draw the navel up the spine under the ribcage. Maintain that position while executing the exercise.