1. was suddenly magically able to put my front foot back flat and decelerated more than before & became able to diminish the noise production of the feet on the hardwood floor by a lot. the second time i did it it seemed that the quads have become conditioned enough to accommodate the deceleration, probably also that i had head-back-pelvis nicely in line.
its also an increased level of back-thereness of the head. there is comfort & safety back-there. today i seem extra-special more in the safe zone.
2. head turns, diagonals: there is the linear version with the chin-ear axis stays at 0, and there is the rotational version where the chin rotates toward the direction the head is turned. Different results.