Feet in Straps & Arm Series
Plan Overview
A 30-minute supine-led flow on green springs: pelvic articulation and footwork to open, a long feet-in-straps block under the 2 Green setting, then a kneeling footbar press, a seated arm series on the box, and a frame-hang finish.
Sequence Flow
"Peel spine off mat one bone at a time like a string of pearls."
"Peel the spine up and down one vertebra at a time."
"Keep your knees tracking directly over the center of your toes."
"Keep the knees tracking over the second toes in the wide stance."
Springs 2 Green → 1 Green. Footbar stays Medium; headrest stays Medium. This single setting carries steps 5, 6 and 7 (lift and lower, leg circles, reverse leg press) with no further change.
"Pull the ribs down and keep the pelvis anchored at 45 degrees."
"Only make circles as large as you can maintain a quiet, still pelvis."
"Keep the low back long and the pelvis neutral as the legs press down."
"Exhale as the knees lower to one side, inhale to return through centre."
Springs stay 1 Green — no change. Footbar: Medium → Down. Headrest: Medium → Down. Then come up to all fours with the hands on the footbar.
"Inhale to arch and lift the gaze, exhale to round the spine toward the ceiling."
Springs 1 Green → 1-2 Red. Footbar stays Down; headrest stays Down. Kneel with the balls of the feet against the shoulder rests and both hands on the footbar, shoulders stacked over the wrists.
"Pull from the armpits — the lats draw the carriage toward the hands, not the arms bending."
Springs 1-2 Red → 1 Yellow. Footbar stays Down; headrest stays Down. Applies to step 11 (child's pose over the carriage).
"Take full, settling exhales as you rest."
Springs 1 Yellow → 1 Green (or 1 Yellow). Footbar: Down → Medium. Then set up: box into short box position, sit tall facing the footbar with the straps in hand. Steps 12, 13 and 14 all run on this one setting — no further change between them.
"Keep the shoulders down and away from the ears as the arms rise — no shrugging."
"Squeeze the shoulder blades together as the elbows draw back into the W."
"Keep the upper arms glued to the ribs — only the forearms move."
Bring one arm straight across the chest and hook the other arm over it, drawing it closer to the body. Hold for 3-4 breaths, then change sides. Equipment: none — no springs in hand, sit or stand off the carriage. No change is needed for the final step either: the frame hang stretch is a standing stretch on the floor inside the frame, so it uses no springs, footbar or headrest setting.
"Inhale to grow tall, exhale to let the spine hang and soften."