Name: Playbook - ’Ori Fit x Dylan - Current ‘Ori Steps in App Workouts
Uploaded: 2023-11-20T19:13:49.998Z
Duration: 45 min
Description: Current ‘Ori Steps in App Workouts

Saya

This playlist is only to demonstrate basic ‘Ori steps you’ll encounter as exercises in some of our workouts. 

As the app builds, so will this library. Again, this app is not designed to instruct ‘Ori Tahiti basics to Beginners.

Join us for live class to get technical feedback and training tips!

From seated HA’A position, hips under shoulders, back straight (imagine sitting on a bar stool)

- Initiate weight transfer from right to left by pressing through the floor
- Knees facing front, use them to slide across imaginary bench moving hips from side to side 
- As you build comfort in the movement allow hips to extend towards right & left walls
- Side crunch and life hip at most extended position

Tā’iri tamau

- Seated starting position
- Weight transfers ties to heels
- Weight transfer provokes knee movement; Kneeling position in the toes, Upright position in the heels.
- Knee movement pulls & pushes hips forward and backward
- Settle into your seat as your knees kneel allowing your pelvis to scoop

-Rocking weight back to heels, knees correct upright, hips move backward, follow through lifting the tailbone to the ceiling

- to help with the scoop: imagine scooting your chair closer to the dining table or desk. Plant the feet and sink forward into toes as you crunch the core.

‘Ōtamu

- Start in seated position (barstool, shoulders above hips, back elongated)

- Initiate weight transfer side to side to generate sway alternating pressing into exteriors of flat feet

- Knees forward, allow them to amplify weight transfer and pull the hips side to side

- Driving knee towards floor over toes, this pulls hip down towards floor laterally.

-Lift the hip as you press through floor on corresponding foot

-Initiste weight transfer to other side and adjust knees then hips accordingly

Hot tip: Imagine standing in the middle of a seesaw. Use your leg pressing to make the seesaw alternate.

Taere Tamau

- the “Snake” or “Body Roll”
- Same starting ha’a position
- Weight transfer and knees follow same pattern as ‘ŌTAMU with scoop & pop of core and back.

- Incorporate a big inhale to raise the chest upwards and backwards as your lower half responds with weight transfer and knee work. This generates initial “arch”

- As weight transfers back to heels and knees and tailbone respond accordingly be sure to correct the posture, elongating the back and returning shoulders to neutral position

Hot tip: time your breathing to the kneeling and upright correction. This will allow for a natural inhale which opens the chest & shoulders while raising first then arching the spine.

Tua Ne’e

- Similar starting position, weight transfer & knees movement, posture and timing as previous steps.

-Draw a circle with your hips bringing them to meet all four ways. 

- Settle into the seated position and resist in the upper body to prevent slouching are arching. Adjust hips as weight transfer and knees push and pull them in circular position

-Aim for equal depth and range in your ‘Ōtamu & width as your Tamau.

- For beginners: be aware that everyone has a healthier side. Allow yourself to become comfortable in body position for this more flexible, controlled side. Remain observant of obstacles for your less comfortable side: you may be forgetting simply to use the knee in the weight transfer

‘Ami Right & Left 4x4

Alternate sides. Keep a slower pace to emphasize width on tamau. 

Press into the floor, raising hip to maintain constant tamau sway. Maintain consistent height.

‘Amaha Slow Right & Left

Be sure to work both Right & Left!
Carry body weight on one foot while other foot pointed. You will ‘AMI in the direction of the pointed foot (Left foot pointed = rolling hips counterclockwise).

Standing leg controls hip rotation and speed. Accessory legs maintains hip level throughout movement.

Standing knee should knees forward on the pelvis scoop and push back to a seated, upright position on the tailbone lift.

‘Ope 4x4 Right & Left

Legs apart just outside of shoulder width, weight carried on front of feet (think of smashing grapes for wine). 

Alternate pressing into the floor while recreating tā’iri tamau. Support arms at shoulder level, broken wrists, clenched fists.

Add the shoulder for sass or maintain level posture and head position.

Tamau tahito

Current ‘Ori Steps in App Workouts

This one was a challenge, but I can already feel myself getting more comfortable and making progress with my traveling fa’arapu! 🙌🏾

Current ‘Ori Steps in App Workouts

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