Questions on free to move and intuflow differences

[ramon25]

Hello Guys, Im new to the forum and I have questions between free to move and the intuflow (free) videos. One is for the hip circles it appears in intu flow that he pushes out through the heel and in free to move he is extending the toes, which is better? In IF with pelvic circles is goes all the way into a squat while in free to move there is a smaller range, Which is better? There are some general differenses mainly I want to know if free to move is further more "updated version"? thanks guys

[woglaka]

Greetings and welcome to the forum. Nice choices with the book and video, better yet, healthy joints and a free mind. Please follow along with the Intu-Flow video. With knee lock by poiniting toes back towards the knee and engaging the quads the hip joint is isolated in the movement as is the intelligence. The range of motion for the pelvic rotations is your own with a perceived rate of discomfort of three or lower. This is your practice, enjoy.

[ramon25]

Thanks for the response! Why is it different then in the free to move book? I tried it with the toes pointed forward and it made the movement quite a bit easier, I just dont know if thats good or bad!

[woglaka]

You are correct. Changing foot position does effect difficulty. This also changes the depth the range of motion into the hip. With the foot pointed back, knee locked and quad engaged you are able to isolate the hip joint more.

I am not able to speak to why there is a difference between the video and the book. If keeping the toe pointed back causes too much discomfort then point the toe until you are more comfortable with the drill.

[ramon25]

Yeah today I did it with the lock again and I can see what you mean it really does isolate the hip body also reveal whether or not you can fully lock the knee and do the exercises. Also one more question if you dont mind. In the free to move book the foot curl and foot roll exercises, are those done on the ground, keeping the front of the foot against the ground like in Z health?

[woglaka]

The book depicts open chain movements. Meaning that the foot is not on the ground, there is no weight bearing in the exercise. When the foot is placed on the ground, the chain is closed and now bodyweight is added to the tension through extension on the drills. Master open chain movements before working on closed chain.

[ramon25]

I don't then understand what the foot curl is....

[woglaka]

A foot curl is performing circles with the toes pointed away.

[ramon25]

Thanks alot for all the help man! I do however have one more question, if it isnt a bother. In regards to the rest of intuflow not covered in the book, like breathing, the forest flow like sequence ect.. is it worth it to do?

[woglaka]

They are a part of my daily practice. Possessing strong balance is a key to logevity, the four corner balance drill lends practice of balance in each anatomical plane and quadrant. Breathing is a foundation of Life and a key component of form for all exercise. The supplemental breathing drills bring practice to the major levels of breath that are not practiced in our culture. Spinal rocks and the quad press movements are perfect drills to practice breathing, movement and structure which are the foundation for all exercises.

[ramon25]

Okay I will then for sure invest in the dvd and practice them aswell. Is the four corners balnce drill the same as the yoga sequence that i see resembles forest flow?

[woglaka]

Nice choice. Forest Flow is Prasara Yoga, a continuous flow. The four corner balance drill focuses on balance skill, hence each corner is held up to 10 seconds. For the practitioner, the movements are scaled in levels in sophistication, beginner, intermediate, advanced and master. Follow Coach Sonnon's intuitive training introduction on the DVD to reap the benefits of Intu-Flow. Balance will enhance all your movement and training.

[ramon25]

Youve been a huge help. But wow everyday I practice I seem to have more questions! If you wouldnt mind of course.... Even though its is not said directlty I think when doing an exercise like shoulder or knee circles, although the movent involves more than one joint should the primary focus be the joint itsself like thinking with and into the joint that I am working on or should the movement itslef be the focus? also More specifically When doing pelvic circles, the focus is the pelvis but the lower back is moving with it, so should I also intend along with the pelvic focus that the lower back be conciously involved in making the movement happend, or should the lower back be like a passenger along for the movement? Thanks man!