'Cat' to 'Negativa'
‘Table top plank’ or ‘Cat’ transition to ‘Negativa’
This is an incredible Transition! Not only as it will aid you in preparation for more challenging and complex movements/positions and postures in your practice (Such as: ‘Queda de rins’/QDR/Side elbow lever, Macaco, Backward and forward walkovers to name a few). But develop your shoulder stability, upper body strength and most importantly general co-ordination!
This is also the first movement transition where we learn the concept of ‘threading’, when we combine threads we start to ‘weave’!
Prerequisites: Make sure you are familiar with ‘Press-up’ mechanics and movement, the ‘Cat’ position and ‘Negativa’.
Step 1: Opposite ‘Hand and Foot Switches’
Lift opposite and foot of the floor one inch. Press through the arm thats in contact with the ground (in order to stabilising the shoulder) and the foot. Hold still as you can, Engage the core.
Feel the transition of weight as you switch sides
Step 2: ‘Cat’ to ‘Seated all fours’
Step foot of your choice ( lets say right) in toward your right arm (more or less the distance where your knee was) place foot falt on the floor.
Point the right foot to the right. By pressing the opposite hand an foot to the ground lift the left leg and place it more or less where the right hand was, coming into seated all fours
Note: Keep bum off the floor !
Step 3: ‘Cat’ to ‘Negativa’
Step right foot forward. Place foot flat to the ground, pointing the right foot to the right.
Keep arms to the floor. ‘Thread’ the left leg straight through the right arm and right foot as you press down
As you press up ‘thread’ left leg back the way you threaded through into ‘Cat’
Key points:
Only hands and feet touch the ground the whole time. Keep your threading leg is straight and off the ground.
Keep elbow creases pointing forward, make sure you don’t flair your elbows as you press down!
Make sure the foot of the bent leg (your base foot) is flat to the ground.
Once you have understood the mechanics, work to make the movement fluid and ‘rhythmic’ as you can.
Feedback points: Opposite hand and opposite foot.