← The catalogue
The flow
Down to the floor · 1
Getting down and back up without hurting yourself
13 minIntermediateEquipment: A mat or a folded towel
What you'll work on
The most-used floor descent in heels, broken into four points of contact. Above all, you learn how to come back up — that's where knees pay the price when nobody has explained it.
How it unfolds
- 0:0001 — The four points of contact
- 4:0002 — The descent, in slow motion
- 8:2003 — Coming back up
- 11:4004 — With music
In the player
- Mirror — her right becomes your right
- Slow motion 0.5× to 1.25×, with the sound intact
- A-B loop on the passage that won't stick
- Pick up right where you left off
Warm up before you start, and stop at the first sign of joint pain. If you have a recent injury, back problems or a pregnancy, ask a doctor first.
