Modern Dance Roll-Up Spine

Video Transcript

Hi, my name is Chell Garcia-Trias and I'm a modern dance instructor in Austin, Texas. I'm going to show you how to roll up the spine from a hang over position in modern dance. So, first of all, I always want to plant my feet in the ground. I want to imagine that there's little roots all through my feet, pushing my feet into the ground. It's a really subtle thing. You might not notice the difference by looking at me, but when you're doing it, you should feel a real difference. You should really feel your feet pushing into the ground. Sometimes it helps to bend your knees a little bit. I'm going to turn sideways to show you this, so you can really see what I'm doing. What I'm going to do is I'm going to start from a hangover position where my head is reaching for the ground. And I'm going to take my tail bone, if you reach down your lower back you'll feel your tail bone, its, does this little hook thing right near your bottom. And when I'm hanging over what I'm going to do is I'm going to bend my knees and push that tail bone under, I'm going to tuck it under and I'm going to slowly bring up one vertebrae at a time, so that I'm coming up, up, up until my head is reaching for the ceiling. But one vertebrae at a time. All these other vertebrae are going to hang while my lower vertebrae are coming up. So if I'm in a hang over position where my head is reaching for the ground and I'm relaxed, I'm going to bend my knees. If you want, you can feel with your hands, you can feel your tail bone, you can even give it a little push, it's going to tuck under. I'm keeping my knees bent while I roll one vertebrae at a time. All of these lower vertebrae down here are coming up, up, up, up, up. When I feel my pelvis is perpendicular with the ground, I'm going to start pushing in my knees so that while the last of my vertebrae are coming up, I'm also straightening my knees. I still, these vertebrae are still hanging over. I'm taking my time, until I feel the last of my vertebrae come up and I can feel my head just gently resting at the top of my spine. That's a great way to roll up the spine from a hang over position in Modern Dance.

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