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SomaMove® Release 3 - 2014
- Start Up -
Extension - Flexion
Stretch your way up. Bend gently
forward with straight knees.
Reach to Squat
From stretched upward, fold in the
hip and extend forward. Come up to
the stretched up position and sit
down in a squat.
Rotating Chest Opener
From stretch upwardstep back and
move the arm straight through the
air to the outside of the opposite
thigh.
In to Lion
From stretch
upward, going
down to a strong
hanging extension.
Go up in the dog
and then bend
slightly at the
knees and reach
the lion.
a mo
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SomaMove® Release 3 - 2014
- Pattern 1 -
Tea Cups
Stretch your way up. Move
one hand close into the
abdomen and around the
front in a big circle over the
body. Switch hands.
Sumo
From stretching upwards,
turn to the side and take a
big, wide, deep and heavy
step.
Kung Fu Stretch
From stretch upward, step
backwards with one foot,
in one smooth motion, sit
down, back and move the
hand to the front foot.
a mo
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SomaMove® Release 3 - 2014
- Pattern 2 -
The Star
From stretch upwar stand
wide over the carpet. Turn
to an anatomical lunge to
one side. Come back and
turn it to others.
Atlas Chest Opener
From stretch upward and
wide stance, drop your
arms and open up your
chest. Fold gently forward
Gripping Lion
From Lions-pose, rotate
the leg under the body,
stretch and grab the foot
with the opposite hand.
a mo
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SomaMove® Release 3 - 2014
- Pattern 3 -
Prowling Lion
From Lions-pose, slide
the weight over your
hands and pull with a
knee to the outside of the
arm.
Hindu Lunge
From Lions-pose, placing
one foot between your
hands and stretch your
arms upwards. Lower the
shoulders.
Extended Hindu Push Up
From Lions-pose, slip
between the hands up in a
push-up and then come
back, dropping the hands
sand place them on your
heels and push the hips
and chest up.
a mo
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SomaMove® Release 3 - 2014
- Pattern 4 -
Spider Step
From Lions-pose, step
forward with one foot out
the same side hand. Raise
your hand and open up
the chest.
Charging Lion
From Lions-pose, jump
back and forth for the last
time to stand up straight.
Panther
From squatting, standing
on tiptoe, put in a hand
and take three steps
forward and go as deep as
possible.
a mo
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SomaMove® Release 3 - 2014
- Recover -
Extension - Flexion
Stretch your way up.
Bend gently forward with
straight knees.
Pretzel
Grab the opposite hand
around the opposite
ankle and the opposite
hand around the
opposite knees. Lie down
on your back and pull
yofur foot toward your
butt and knee up to your
chest while rotating to
the side.
Butterfly
Sit cross-legged, grab
around your toes and
bend gently toward your
feet.
a mo
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