<FIGURE EIGHTS>
Figure 8 (1)
HORIZONTAL OUTWARD FIGURE EIGHT
1) Twist your right hip to the front
2) Carefully draw a circle to the outside with your right hip until it is facing diagonally back. Feel that your weight is still on your right foot.
3) Shift your weight to the left foot and cross your hip to the left diagonal front.
4) Draw a circle to the outside with your left hip until it is facing diagonally back, keeping your weight on the left foot.
5) Shift your weight to the right foot and cross the hip to the right diagonal front. Merge the movements together to make a smooth Figure 8.
Figure 8 (2)
HORIZONTAL INWARD FIGURE EIGHT
1) Twist your right hip to the reat. Twist from the waist, but keep your chest lifted and facing forward, stomach in.
2) Shift the weight from your right foot to your left foot, pushing the right hip diagonally forward without changing the foot position.
3) Shift the weight from your left to your right foot, pushing the left hip diagonally forward from the left to the right without changing the foot position.
4) Make sure both feet are flat on the floor. Merge the movements to make a smooth Figure 8.
Figure 8 (3)
VERTICAL OUTWARD FIGURE EIGHT (MAYA)
1) With both feet flat on the floor, push your left hip out as if sliding as you put your weight on your left foot.
2) Lift the right hip up directly under your ribcage as the left hip remains out to the left, in what is known as a “sideways contraction”. The right heel comes up as well.
3) With a circular motion, arc the right hip up and over to the right, placing your right heel down, right hip out, and both feet flat, weight on your right foot.
4) Lift the left hip up in the “sideways contraction”, directly under your ribcage, as the right hip remains out to the right. The left heel comes up as well.
5) With a circular motion, arc the left hip up and over to the left, placing your left heel down, right hip out, and both feet flat, weight on your left foot.
Figure 8 (4)
VERTICAL INWARD FIGURE EIGHT (SWAY)
1) Stand straight, stomach in, chest lifted. Keep both feet flat on the floor as you push your right hip out to the side.
2) Lift your right heel as your right hip comes up
3) Shift your weight to your left foot as you push your right hip out to the side, then gradually slide the right hip onto the ground.
4) Both feet are now flat again.
5) Lift your left heel as the left hip comes up.
6) Cross your left hip diagonally down to the right, shifting your weight to your right foot as you push your right hip out to the side once again.
7) Merge the movements to make a smooth Figure 8
<RIBCAGE UNDULATION>
1) Begin by standing straight. 2) Push your chest forward.(position 1) 3) Push up your chest further into an arch.(position 2) 4) Contract your chest, caving it inward, rounding your back while pulling in your abdominal muscles. Make sure you are only using your upper body.(position 3) 5) Move back to the first neutral position 1, leaning forward.(position 4) 6) Repeat the movement and make it a smooth motion, thus drawing a circle with your chest. 1) Relax your knees and hips, and keep both feel flat on the floor and your stomach tucked in. 2) Bend your right knee firmly, imagine trying to hit something behind your knee with your right knee. Do not lift your heel from the floor. 3) Straightening your right knee, bend your left knee making sure that you do not lift your heel from the floor. ***Repeat the movement by alternating your knees, making it faster thus creating a vibrating momentum throughout the fleshy part of the inner thighs and bottom!
