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All-Fours Hip Circles
An all-fours hip-circle movement for gently moving the outer hip, inner hip, and pelvis.
长期方向
方向
进入一个长期停留、慢慢展开的方向世界。
季节转换
节气、天气变化、身体适应和生活节奏调整。
方向
长期方向
方向
进入一个长期停留、慢慢展开的方向世界。
节律方向
季节转换
节气、天气变化、身体适应和生活节奏调整。
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All-Fours Quad Stretch
An all-fours single-leg stretch for sensing the front thigh and front of the hip.
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All-Fours Scapular Glide
An all-fours shoulder-blade control movement for sensing the small change between the shoulder blades moving together and gliding apart.
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Back-of-Hand Wrist Extensor Stretch
A gentle back-side wrist stretch for sensing the back of the hand, outer wrist, and back-side forearm.
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Cat-Cow Spinal Wave
An all-fours spine mobility movement for sensing the upper back, shoulder blades, and back line through slow waves.
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Gentle Elbow Circles
A gentle hands-on-shoulders elbow-circle movement that helps mobilize the shoulders, elbows, and upper back.
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Gentle Shoulder Raises
A simple shoulder-lift-and-release movement that helps you notice and soften holding around the shoulders, neck, and upper back.
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Palm-Forward Wrist Flexor Stretch
A gentle palm-side wrist stretch for sensing the palm, inner wrist, and palm-side forearm.
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Prone Y-T Raise Without Weight
A no-weight prone shoulder and upper-back activation movement for sensing the shoulder blades, posterior shoulders, and upper back in a small range.
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Seated Calf Stretch
A seated calf stretch that helps you feel length through the back of the calf, heel direction, and posterior line.
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Seated Groin and Back Curl
A seated curl that begins from the inner thighs and gradually invites the pelvis and back into a gentle, coordinated movement.