Use this follow-along nonstop flow to build or maintain clean precise placement for arms. We reinforce muscle memory with repetition through seven basic paths, sequence basic paths into longer compound paths, then finish with repetitions of perfectly-mapped transitions between the basic positions...

This follow-along nonstop technique flow drills the family of moves that build on tilts at the plane of the hip joints (that is, swinging U-shaped movements, as opposed to the up-and over tilts at the plane of the pelvic crests). We start with building blocks and then advance through progressivel...

In this introductory segment, we begin to unlock strength and range in the lower half of the ribcage—the foundation of engaged and sinuous upper-body isolations. Coordinating breath and movement, we define trajectories and mechanics for ribcage lifts to the front diagonal and straight up, and als...

This segment presents a breakdown for Autumn’s foundation upper body circle, a contained isolation in the bottom half of the rib cage.

Looking for an opportunity to practice your circles? Try Autumn’s Rib Cage Circle Practice Flow, an advanced beginner technique drill in nonstop flow format

This follow-along nonstop technique flow begins with a short warmup, quickly drills the foundation building blocks of rib cage circles, and leads into a practice for unlayered rib cage circle isolations using several arm positions. Then we practice rib cage circles in layered variations—with arm ...

Starting with a review of spinal anatomy, we progress into an examination of the technique that reduces the risk of injury with backbends.

Find the placement for a safe and beautiful backbend in the upper spine. This alignment is used on its own, can be layered on hipwork with or without the additional layer of a spiraled alignment, and is also a component of back-bending upper body circles and Turkish Drops.

To make backbends deeper, or to incline back without any spinal extension, change the relationship of shoulders and hips by bending the knees and sending them forward. This breakdown reviews an alignment that can be used on its own or layered with hipwork, and is the first step to building a Turk...

The “easy” Turkish drop is not exactly easy, and not a beginner move, but it is a relatively accessible way for dancers of varying abilities to make a dramatic back-bending descent to the floor. Rather than folding the whole way into a reclining hero’s pose, “Easy” Turkish Drop resolves with weig...