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uma blog

learn about the 'compass position' with Alex!

11/1/2023

 
TIPS FROM ALEX:

Below is a link to this B-Squat/Compass/ Single leg squat that is used as a foundational position in class. These 4 exercises can be done at home with limited space!
instructional video
​The Compass position is a foundational posture used in the Dance Acrobatics classes I teach. It comprises of a half-kneeling position in which the back toes are tucked and the butt sits on top of the heel. The reason this is a foundational posture is because much of the vocabulary/moves covered use a similar access point. Whether you want to roll, jump, cartwheel, kick, spiral, compass pose lies underneath these positions allowing you access to move across the floor in a multitude of directions and dynamic options. Hence, the name. I suggest taking time to familiarize yourself with the static posture first, then begin to explore these level changes. I recommend 2-3 sets of 10 reps or set a timer 1-2 minutes each side for 2-3 sets if you don't like counting.

1. Compass Squats- great for building strength and body awareness when level-changing

2. Compass Get-Up/Get-Downs- helps to start to feel the weight-shifting aspects of this position. In particular, for when transitioning up into an acrobatic movement, or down into something like a back roll

3. Compass Spiral Downs- similar to compass squats but with a bit more complexity. Helpful for spiral work into the floor as well as mid-level acrobatic transitions such as chapeau de coro

4. Compass Pop Kicks- the most complex of the 4. We focus on the ability to control the spiral down, then like a coil wound up, we learn how to use this rebounding effect to create power through a jump and a dynamic kick.

Try yourself and tag me for feedback!
Learn more from Alex @ 812 Chestnut! you can catch him at the following times:
Mondays 8-9pm Beginners Dance Acrobatics
Thursdays 7:30-8:30pm Dance Acrobatics & Floorwork
Saturdays 2:00-3:30pm Dance Acrobatics & Floorwork

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  • Home
    • Prices
    • Instructors
    • Class Guide
    • The UMAMI Collective
    • Battle Training Program
    • Donate: Say Yes Philly
    • Contact >
      • Kids Classes
    • Hire Us! >
      • Corporate & Community Programs
    • Blog
  • 2100 Chestnut Schedule
    • Prices
  • 812 Chestnut Schedule
    • Martial Arts Classes
    • Prices
  • For beginners
    • The UMA Dip: Standard
    • The UMA Dip: House Dance
    • UMA Dip: Femme
    • The Deep Dive
  • Private Lessons
    • Partner Dance Privates
  • Studio Rentals
    • Rent at 2100 Chestnut >
      • 2100 Chestnut Studio Rental Members
  • Say Yes Philly!
    • Projects