Saul Choza – Advanced Mat Flow (50 mins) – Level 2/3

Hello everyone and welcome to our mat class. If you haven’t seen our mat play from a previous recording, you have to check it out because I give you a lot of cues how to work the map quick. Today we’re going to do an advanced workout and today we have Shonda, Jennifer, and Paula who’s going to assist me. They’re amazing and instructors and great executor’s. So are we ready? Have you crossed the arms in front of you? Um, right or left leg in front. And now we’re going to descend down to the forefront. Mary, please go into the middle of the mat and on your back.

We’re going to move right into it. Hopefully we’ll find a flow to our work length and those legs. With the inhale, reach the arms forward and head up as the legs levitate, two inches off the fore and start with 100 inhale and exhale, two, three, four, five. Inhale and exhale. Two, three, four, five. Really lengthen the back of the neck for me. Please imagine you have a tennis ball between your chin and the sternum and make sure that the base of the shoulder blades, it’s still connected to the ground, right? If you can bring the toes that eye level, you should because that will continue to strengthen that lower powerhouse. And not only that, but also stretch your show us cause we really want to lengthen is to us as much as possible as we do this workout. We don’t want to grip into it. Find that length the hips, good. Open that lower back or you breathe deep, breathe deeply and bring it down with control for me.

Please reach the arms over the head. We’re only gonna do three per grade petitions with one breath and he’ll roll up one vertebrae at a time and press into the four as you flexibility. Inhale, you seal any hailing and exhale, roll back down, navel deep into the spine and reach and again and come up. Inhale and reach forward. Reach, reach, reach, reach, reach and roll back down one for about a time. You don’t point the feet until you finish your movement and length in the body. One more time. Here we go and screw up the abdominals. Flexibility.

Try to keep those legs together if possible, and roll back down one vertebrae at a time. Control, control. Reach the arms in a long stretch for the last time and press the hands down to your sides. And now we’re going to go into rollover pointed feet and bring the legs over the head. As you touch the forb, press the heels back. Open the legs a little bit wider and then articulate for this spine one vertebrae at a time. Reach those legs longer again over their head. Open and flex one and flex to keep those legs as wide as possible and controlling. Try not to rush it and bring the legs over the head from a peace.

Good. Open the legs and press and press and with control. Articulate two more times. We’re going to do that. Five repetitions. Lengthen those legs open and open. The reason why I want wider legs is because I want you to stay away from the hip flexors and more into the powerhouse last time. Bring the legs over the head open and press and bring it down with control.

Now let’s reverse that position. Close the legs and over. Open the legs. Bring it over the head. Good. See if you can give me a chest expansion. Every time you bring those legs over the head and find a rhythm for you guys. I mean not for, yes, you guys find a rhythm. Really stay connected with each other because part of feeding the soul, which I said this last time, you feel each other. Yeah, you feel each other’s spirit and move along with each other and I’m just going to follow and give you some cues to better your work.

Lengthen those legs. Good. And I believe this is the last time because I’m an awful counter. One last time over and close her legs and articulate for the spine. One vertebrae at a time. Let’s bring one leg. They like that closer to me on the four and the other leg up to the ceiling.

Good and cross over the bottom like an accident to the nose. One and crossover too. Let’s bring those arms closer to your body because they’re going gonna be stoppers. So the pelvis doesn’t move as much, but I still want full mobility of that leg and ax into the nose. Finish to the nose there. So there’s a period. It’s not a comma. There’s a stop, a stop and change the legs for me please.

To the other side. Circle. Cross over the bottom like an action to the nose. One finish right in front of the nose and stop again. Finish and stop. Good. Can you give me a bigger circle? It is in advance. It’s okay to open that hip even more now reversed one. I want to see that period too. Excellent. Three, four, and last time and release. Good.

And then bring the legs down for me please. And in one action, come up into a typo. You ready for roll? Like a ball. Okay, let’s bring that forehead between the knees. Inhale, roll back and exhale. Come up. You’re going to do that five times. But I want it to see the hips lifting up towards the ceiling and on top of your shoulders. Keep your heels connected to your glutes. Could, can I see more rhythm? Inhale into the back and little steps up higher. I want to see that suspension into the shoulder scent last time and hold for a second from me post. I’m going to take you there. I’m really gonna take you there.

You’re going to go into a row like a ball and a shoulder stand because I need to see that lift. So here we go. Roll back and into our shoulder center and hold hips up, hips up, up, up. Bend the knees into the chest and roll like a ball screw and again and go back. And I want to see those legs lifted. Good. And bring it down to good. Before you roll down, bring those knees into the chest. One more time.

Scribbly abdominals and go back and shoulders that now bend the knees into the chest before you all down and then roll down. Now give me three roll like a boss again. Exactly what that same dynamic. Let’s go be abdominals up. Yes. And done again. Soup and hold that. Yes. Now you don’t do enroll like about one more time. Scoop and hold that position. Extend those legs in front of you. You know, reach the arms, your legs up into a teaser position, teaser position, lift, lift, lift and roll the upper body down with control and single leg.

Stretch and pull in one, two and change one, two and Paul Paul and breaths. Inhale and exhale. Inhale. Exhale, opposite hand to opposite knee every time. Now reverse the breathing. Inhale and exhale. Inhale, exhale. Inhale, exhale. Inhale, exhale. Finish it to the other leg because you started with the other leg and release.

Double leg. Stretch from me please. Inhale, reach everything forward. Hold this position here, hold it, hold it, and with the XL, draw everything right back into center. Very nice. Again, reach those legs long for me please and bring it in. The reason why I want this exercise is because I want you continue. I want you to find that connection of your arms into the body. What I mean by that, one more time for me, please.

I want you to connect with your Patro muscles. You surveyed us your back and bring it back in. So when you do double leg, stretch the addition away, you already have that connection. Reach, reach, reach an extra, bring it in. Good for one more time. Find that two way stretch and exhale to good in him. Now open the arms out here for a second and then exhale. Bring it in. Good. One more time. Don’t speed it up. Open the arms out an XO, XO, and re single leg. Stretch for me please. And pour. One, two, an excellent again, let’s add a breath. Good.

Really stretch that leg longer for me, please. You don’t just drop that leg that’s closer to the you still lengthen it out and make sure the legs really stretch. Stretch, stretch from the base of the rib cage. Now change the breathing. Good LinkedIn, don’t rush it. I want you to feel that length. Good. Two more sets for me please. And last time and released double straight leg stretch for me please. Length those legs up to the ceiling. Now inhale, bring the legs down. LinkedIn, LinkedIn, LinkedIn, and XO. Bring it up. One. Let’s go three counts down, one, two, three and quickly up now for one, two, three, four and quick. Now fives low, two, three, four, five N quick. [inaudible] we’re going to do two more. Here we go. Six counts, two, three, four, five, six and quick.

And last time really get that length, seven counts, LinkedIn, even more. LinkedIn, LinkedIn, and just from the powerhouse lifted up. And Chris cross please Chris, cross to the front and hold that position. But I want to see a line that is in parallel to the midline with arm and leg and to the other side for me please. And hold two three. Keep your box. Try not to fall out of your box and again and hold two, three and last time and hold two, three.

And we skirt. And in one movement, sit up nice and top. Boom and open the legs out. Good spine, stretch forward. And the way I like to see spine stretch forward, I really want you to almost recreate, um, horseback. Yes. So I want the hands right on the fourth. And as you press the heels of the palms forward, you pull the belly button back and you go a little bit forward as you exhale to and scoop the abdominals as the extra three.

And with the N Hill you roll up and lengthen the body. So here we go. Scrape the abdominals, end Kimmy, elephant or horseback. Any of those exercises is exactly the position that I want for your spine. And roll up one for the by the time three stops as you go down. So [inaudible] X, so two X.

So three can you press into the four with your heels at the pond? Feel that elephant, feel that horseback and rolling up in one photo at a time. One more time. Here we go. And press into the four one and present to the four two and present to the four three and rolling up one vertebrae at a time. And with your powerhouse, lift the legs up and you’re ready for open leg rocker. And he’ll go back, lift those hips up and see if you can tie to the four. And next up one. Seem like a rolling like a ball. I want you to really go up onto your back, not your neck, so see if you can just touch the four and scrub the abdominals and hold closer legs for me. Please grab onto your toes or keep your hands on your ankles.

Whatever feels most comfortable in. He’ll go back navel deep into the spine and come up and what? Even some rhythm in Hill and Africa to one more time. Inhale and hold that position. Reach the arm forward very gracefully and bring the upper body town with control and you’re ready for corkscrew. Take the hands down to your size.

Chest expansion. Bring the legs up into a shoulder stand. Now take the legs to the corner. Yeah, front corner of the room and then circle the legs. Group the abdominals and all the way around and up to the ceiling. Up one good. Take the legs to the other side. Could be abdominals and me. Some dynamic flow. Yes.

Breathe into your movement and again and swing around and up. Good. Again, I want to see that mid back lengthening as you reach and up. Could one more set, keep the chest expansion. Keep the neck nice and long and last time. Here we go. Lengthen the body and up, up, up, up, up, and hold that position and with articulation toes over the eyesight and bring it down with control and in one movement, sit up nice and tall and you’re ready for saw.

Weave into the thoracic and he’ll twist the body to the front of the room. Good and exhale. Reach forward wide and reach forward to and reach forward. Three scoop the abdominals and roll up. Keep inhaling and twist the body the other way. Now Kimmy, that elephant position without letting that opposite hip come with you, really round the upper body forward and rolling up.

This is once again, aspire the spine and go to the other side and look behind you. Good this Palm. Press it up to the ceiling and in heel rolling up and keep twisting as you inhale and go to the other side. Ring it out and press long risks. Don’t break the risks and come back to center on the inhale and continue that twist on the inhale and look behind you. And exhale, reach and exhale, reach and exhale. Reach and inhale. Rolling up. One more time. Here we go. And find that seeker in the upper thoracic.

Keeping the pelvis square. Yes. Pull that opposite hip back and come back to center and really skirt. Turn around for me please on your stomach. Head faced this way. Ladies. Office to the front. Beautiful. Open the arms out to the sides. Lengthen those legs and palms face up to the ceiling.

In my previous video I gave you a couple of setups and now the ladies are just going to go right into it. Turn the palms up towards the ceiling. With the inhale, lift the chest up for me please. And six one dives in. Forward one. Breathe into it. Two, three. Inhale to come up up one last time and really sit back on your heels. Squeeze and stretch it out. Very nice ladies. Good.

Come back onto your stomach for me please. I know we’re going to do single leg kick [inaudible] legs as much as possible. Today we’re going to try something different. We’re going to have a palms up in a in a fist and your forearms parallel to one another. Almost think of dragging yourself forward. Yes. And keep the rib cage connected. Now on the inhale, you’re going to lengthen those legs and lift them off the four [inaudible].

Kick the front leg twice to an inhale. As you extend out the other leg and kick to and inhale. You’re still lifting up the chest though and continue lifting up the chest. Good. Keep going. One more set. Kick, kick and inhale. Last time, kick, kick and release. Bring the head down and double leg kick. This time as we, I think I last time we also kept that neck nice and long.

This is Joseph lit SA because lengthening the back of the neck will also force you to lengthen the lower back. Not only that, but it’ll prevent you from rocking back and forth. So three kicks. Wait a second, let’s start. Lengthen those legs from a place nice and long. Inhale, lift them off the floor and you’re going to cave. Three counts. One, two, three and and he’ll keep the legs off the floor as you open the chest, lift the chest up higher, higher, higher and bring it down with control. And again, and cake. One, two, three. And keep those legs off or four from the glutes and hamstrings, not from the lower back. And bring it down. Cure three more sets and kick one, two, three and stretch those legs longer. After four, open the chest, rotate the shoulders and bring it down again. One, two, three. And give me that more length up, up, up, up, and really skirts it back into a child pose.

Please scoop the abdominal scar, curl the toes underneath you and grab onto your arches. Sit onto your heels and give me that secret. Good script. The abdominals enabled deep into the spine and come back on. We’ll do neck post please.

So swing the legs to the front. Good on your back for me please. Now I really, I’m more about connection than the execution of the exercise. So what I’m looking for in this particular exercise is the peeling of your spine. So if you need to use your hands and press him up against your body, do so. Obviously we know what our goal is. So here we go. Take the hands behind the neck for me please. Navel deep into the spine. Reach those heels forward on the inhale. Come up for me please.

And if you need to use your arms in place him on your thighs for better articulation. Do so and inhale. He’ll roll up one for about a time. Lengthen the body length and like that. And I keep the body long and just without leaning back though, just keep the body long and start articulating from that pelvis without sinking into that pelvis. Yes. See there is that hug. There is that beautiful connection and one I’m going to ask you all to use your thighs. So here we go. Paul. First, pour that neck forward until you can’t lift anymore. Find that connection. Place the answer your thighs and peel yourself off.

Yes isn’t that much nice. Your take the hands behind the the neck and give me a couple of pulses right here and now you can use your hands to elongate that spine to center. Now you can go back exactly the way you did earlier. Don’t sink long torso. Don’t lean back again. Get long torso and let the pelvis go back and do a squeezing of the but just extension. Give me some elongation. Yes, yes. There we go.

And one more time for me please. Hands behind the neck first you find that connection. You find that serratus connection? Yes. And then you press the hands to your thighs. Now you can take the hands behind the neck and give yourself a leg like extra stretch. Can I see the elephant here? Please?

Can you try to see if you can touch the crown of the head to the fore and lift the rib cage up to the ceiling. Now roll up one vertebrae at a time. Now don’t break. Keep the spine long and just let your articulation of the pelvis happen. Yes. Scrubby abdominals more, more, more. And if you do it right, three is enough.

Take the hands down to your sides for me please. For Jack nut, here we go. Legs add 90 degrees. You can appear the spine six degrees off for four and then shoot ever up to the ceiling, up to the ceiling, up right away and bring it down with control. Articulated bone, pro bone and two 90 degrees. No lower than 90 degrees. We don’t want you to cheat. Here we go.

And six inches in up and bring it down with control. So do you guys know what I’m talking about when I say six inches? Literally your, your pelvis should come up six inches in chest. When it’s six inches out of the four, then you go right into a check knife. So here we go.

They stay at 90 Oh one when they come up these six inches, they come over a little bit. Here we go, six inches off the four and then shoot up, up, up, not over. See that’s where the, that’s where the challenging is. This is the advanced workout. So we got to get to the next level. Scope of the abdominals enabled deep into this mine and release. Now we’re ready for scissors from me. Please bring the legs over the head.

Now you can bring them parallel to the fore. Take the hands on underneath the waist, parallel to the floor. And now give me a split bottom leg down forward. Yes, forward, bottom leg forward over here towards, towards the center. Bottom leg towards the center. Good. A little bit closer down. Closer, closer, closer. Thank you. And change the legs. Basically you’re doing an upside down split.

So I want to see that split upside down and change it and again and quick and change it again quick and one more set. Finish it to the other leg and both legs up to the ceiling and articulate for the spine. One for two by the time, articulate downtown downtown. And now we’re going to go into bicycles, but I want those bicycles. Five fast, five one way and you’re going to reverse that bicycle five the other way. So here we go. Bring it over the head and up to the ceiling. Take your hands underneath his waist and Quip bicycles. One, two, three, four, five. Now let’s reverse that one, two, three, four, five without moving that pelvis and bring it down with control.

Navel deep into your spine. You can bring one leg at a time forward and buttocks off a four from me. Please take the hands underneath the buttocks, the front leg, kick it forward, pick it up and flex it down. One point up to point up and three, let’s change the other side and really sweep that like up and over. Sweep the leg up and over and sweep and bring it down with control from me. Please take the hands down to your sides and articulate the spine. One vertebrae at a time. Good. And in one action.

Sit nice and tall and straighten the legs in one action. Sit up nice and tall. Open the arms out to the sides. Good palms down. Let’s retrack the scapulas a little bit and soft in the elbows. Yes. Now inhale and twist to the front of the room and come back to center. Correct. And to be able to say, breathe into the exercise.

Get that expansion of your thoracic so you have more room to twists. Good and again, and one to three and center again. And one, two, three center. Are you looking behind you? You should be able to look behind you because of the spiral continues with the neck. We’re going to have to do that one more time because I really want to see that whole spiral of the spine from the lower thoracic all the way to the base of the skull and really skirt. Let’s roll onto your side for me please. And now we’re ready for legs.

Okay, now we’re the first one we’re going to do chosen [inaudible]. You’re going to take that top leg back about a foot and kicked to the front one, two and again to get to the back and two cakes to the front. One too. Good. One more time. One, two and bring the legs together. Now bring that leg forward about a foot forward and take it back and one, two, good. And back. One, two, one more time. One, two, and really skirt. Bring the legs together. Lengthen those legs as much as you can.

You lengthen them so much they started levitating, so lengthen and levitate, levitate, levitate, and bring it down with control. One of the things that Paula mentioned, continue for me please. Up, up, up, up. We’re going to do four more repetitions and bring it down. Hold it up for three counts. That if you connect with your serratus in this position, all of a sudden you feel your obliques working so really fine. Nuts.

Raiders in this position. Yes to really connect with the body and down. One more time and lift and bottom leg tabs, the top one, two, three, four, five, six, seven, eight and bring both legs down. Bend the top leg and going to place the foot flat foot in front of your thigh. Okay, bottom leg. Flex the foot for now cause I really want you to connect this whole line, that inner thigh connection. Lift the leg up and bring it down. One lift up and bring it down to lengthen that Lake even more.

Three could really stretch longer. Four and five. There’s a glass of wine here. Don’t spill it. Five circles to the front. One, two, three. You don’t spill my wine. Four and five. Now reverse one, two, three, four, five and release. Good. Hot potato. We’re going to start with five beats. The front, the high for the should not be higher than 45 degrees because that just how your hips work. So here we go. One, two, three, four, five and up. One, two, three, four. Hold one, two, three, four colds and find that inner thigh so you can really stop that beat. Yes. Remember it’s hot potato, so you have to be quick, yes, shot and single to keep going. Three, four, come on. More energy last time.

Finish to the back and read this together. Scissors for me. Free front-end pack and one, two, three, four. If you can keep both hands behind the neck, that’d be wonderful. It’s a great stability challenge. Could really stretch those legs long and bring those legs together and release big leg circle. Lead with your heel and take it around slowly town. I want you to feel that connection of that rotation and again, point the foot and bring it all the way aroundL , LinkedIn, LinkedIn to get that juice out of that rotation and legs together.

Now reverse back. Find the glute and rotate from the glute. Find the oblique connection. Really bring that leg from the oblique. As you bring it through last time, you’re still elongating, elongating, logging in, logging and bicycle. Bringing that leg forward from me. Please bend the knee and keep the heel glue to the buttocks. And then from there extent good.

Make sure the top elbow is still pointing up to the ceiling. Yes, no waving with that top elbow, but you still want to find that cereus connection. Excellent. Good. And back and bent. Bring it forward. Really stretch that leg forward. See if you can touch your heel to the glutes and bring that knee closer into the chest. And then from there, extend one more time. Here we go. Another day. Another time from this position you would go into splits, but that’ll be next time Lex together.

Swing the legs to the other side for me please. And we go to the other side. One of the things that I, I missed queuing you guys is that you want to imagine there’s space between the ground and your trunk. Um, there’s the legendary [inaudible] used to say, make some room for the mass so you get a lift. This right? So you’re not sinking into the shortest both hands behind the neck. Yep. Place the therms along the neck and both hands behind the neck and really lengthen that neck for me please. So here we go. Chosen politely style. Take the leg back about a foot back and then kick forward one, two and take it back. Good again. One too.

Can I see more dynamic and one to end legs together from me please. Now take that leg forward and to the back. One, two, good without moving the rest of the body. Good. One more time. And re this length loss like so much legs lifted and hold two, three and bring it down one. Can I see more elongation? And you hold it up there for three counts. And when you bring him down, you eat along with those lakes and again, burritos, lakes longer reach, reach and bring him down. You know, hold it up there for three counts. Point the feet long arches and bring it down to more.

Lengthen and stretch. Reach, reach and TN. One more time. Really get those legs to a long game. Now, bottom leg beats like beats, one, two, three, four, five, six, seven, eight legs together and gently they come down when the top leg and place the top foot in front of your bottom thought flex to the bottom foot. Now I want to see not only you connecting with your inner thigh, but also reach that back line. As I said before, you can even imagine a juice, a yummy chews on the on the heel. Don’t drop it, lift it up and hold two, three and bring it down one again and lift up, up, up, up, and to really feel that resistance in up three, two more for me, please really get that depressing up and find that inner thigh. Now you feel it right now from here, circle the Lake. Five counts. One, two with that same intensity, three, four, five and reverse. One, two, three, four, five and bring it down. Good. Hot potato, five counts in the front and five counts in the back.

And then slowly you descend. Here we go. And cake. One, two, three, four, five, up. One, two, three, four, five. Now four, one, two, three, four. One, two, three, four, two, three, one, two, three. It’s a hot potato, so make it quick. It’s burning your feet if you hang out on the bottom too long and excellent. Good maintenance legs for me please. And scissors. Here we go. And quick.

One, two, three, faster. Three faster, four faster, five faster, six and for release. Excellent. Good. Let’s extend those legs long for me please. And from this position, big leg circle, but I want you to get that juice out of that hip rotation as you bring it around. Good. Bring it forward, find the obliques and get that juice out of the glute. One last time. Good. And that top elbows pointing up to the ceiling. Reverse. And what happened to the hole for the mouse? Yes, it’s collapsing. Try not to collapse the upper part of the button.

It’s very important that your whole system is activated at all times. Bicycle for me, please bring your leg forward and touch the heel. The Biotics now open the front of the hip and take it forward again. Touch the heel to the buttocks and reach back, back, back, and to one more time. Navel deep into your spine and reach longer and the legs come together, reverse back, bend the knee, scrape the abdominals, end stretch.

Good again, lengthen. And one more time. Really open the front of the hips, the long leg. Bring it forward and those legs come together. Then Paula swing the body to the front and everybody sit up and you are ready for teaser. Now as you know, I like teaser to begin from a sitting position. Okay? Why? Because it’s easier to find that lower abdominal connection so I haven’t set then from the powerhouse unit, elevate those legs off the floor and find that position of your hands parallel to the four first you’re going to bring the sacrum down to the ground and then with your powerhouse, bring it up one.

Now you’re going to bring that mid-thoracic down to the FOI script, the abdominals, and bring it up to now this time you’re going to come all the way down to the four and go head all the way down to the ball. Reach the arm so therefore don’t drop the legs. We’re still doing teaser three and SPI, Scooby abdominals and come up now reach his arms out to the ceiling. Lift lifted turnips, arms and legs, up and down, one lakes up and down. To find that lower AB three and everything lengthens the end. Stretch.

As long as everything comes right back up and reach the arms over the head and again, length and everything at the same time, everything goes down. We’re doing Tisa three right into it and come up one last time. Reach everything. Opposite direction, reach. Everything goes down. Good. This time you’re going to come up and now we’re going into hip circles. Good. Bend the elbows. Take the arms behind you, please.

Can you open the chest even more? Could lift those legs up higher and take the legs to the front of the room and circle the rum around and center. Now to the other side. Scope the abdominals and up. We’re almost there. You guys come on and scoop and bring it up. Good and around last set left and make sure it comes more from your powerhouse instead of the hip flexors. And stay. Bend the knees for me please. Good.

Can can. Yeah, you can take the legs to the center of the room. It’s the asset center and extend the legs out and a little bit more dynamic. And go click, click, click extent again and click, click. Extend. Good. But careful that you use your powerhouse. If you’re slowly creeping forward, that means your powerhouse is totally disengaging. One last time. Yes. And bring those legs to the center and release. Good.

Suing onto your stomach for me please. Palestinian the body around and now we’re ready for swimming. Really stretch those legs long as possible for me. Please reach the arms forward and levitate the arms and legs. Offer for the height of the arm should be the high for the leg. So here we go.

And swimming. Go. One, two, three for just lakes longer. Palo five six seven, eight, nine, 10 and release. Good. Sit back onto your heels please. This is like the 100 for your back muscles. Yeah. Excellent. Very nice. We’re almost there. Turn around for me please. Oh, I’m sorry. My bed. Push up position.

Push up position. Good. Lengthen the body. Nice and loud. Give me some retraction of the scapula first and protraction. Good retraction and protraction. No. One more time. Retraction and protraction. Lengthen the back of the neck for me please. Navel deep into the spine. Good. Close the rib cage.

And now we’re going to do leg pull up, but first I want you to point the feats and flex one again and two, one last time and three. Now as you pointed, picked the right leg off the four points and bring it down and change and bring it down and points and bring it down again. One more set. This is like long straight series, so you really lengthen the spine and release. Take that right leg, right leg underneath you and open or around. [inaudible]. Lift the hips up from me. Please kick that right leg up to the ceiling up and bring it down and lift the hips up the other leg up and lift the hips up. Now circle the leg up and around. Good and reverse to the other side. Reverse out to end around.

Good and up and really snap with your left leg. Stay up there. Bring that left leg underneath you and everybody faced the front. Good. What’s very important in this, in this exercise that I see, two parallel lines, elbow to shoulder to show those, to bring that hand more underneath you for me please. Good. And the bat, the hand into the back of the head. Keep that some nice and long. Pelvis nice and long. And let’s lift that leg up. One lift up to lift up. Three, four, five and hold. Now circle five circles. One, two, three, four, five and reversed. One, two, three, four, five with your powerhouse. Come up onto your knees.

Open the arms out and fall over to the other side. And place that left hand behind the neck. Good. Find the bottom glute from me please. Good. And giving those two parallel lines and pick the leg up one, pick it, two, three, four, five and hold that leg up. And five circles. One, two, three, four, five, reversed. One, two, three. Without moving the rest of the trunk for me please. Now up onto your knees.

Again, open the arms out, reach the arms forward and we’re ready for chest expansion. In your reaches fingertips down and back. Now look to the right, look to the left center and exhale, reach forward. Inhale, open the chest and the rotators. Work them and now look the other way. Center and one more time for me. Please inhale and look to the right and look to the left and center and reach the arms forward into thigh. Stretch in here. I talked your NFS, as you go back and exhale to come up again.

Make sure your bottom or your buttocks is engaged, your abdominals are connected. And this time go back to not drop the neck. Rotate from the shoulders to end, give me a back bend. Okay. And come back to center and release. Good follow over to the right side for me priests. And we’re ready for snake and twists.

I want the top leg to be slightly in front because you’re going to go into a [inaudible] stance once you fold yourself in half upside down V. but what’s very important is that you continue that elephant, you know the, the stomach massage position. So here we go. Scobey the abdominals enabled deep into the spine and drop the head. Yum. The head will lead you into a upside down V. now go into the snake, lift the chest up. Look up to the ceiling now. Fold yourself and have dropped the head down and bend the knees and come back down again. Round the upper body forward and fold yourself in half.

Keep the rib connection and come forward and open the chest. Open, open, open, and fold yourself. And have lived the rib cage. And bend the knees. Now we’re going to go into this snake. Place that top arm next to your thigh. Now reach the arm over the head as you lengthen the body. Good. And now you’re gonna give me an elephant around your upper body forward. Go up on your toes into a Pilati stance and go back into that sideline position.

Lengthen that arm nice and long. Close the rib cage and bend the knees and come back down. And once again, inhale length and reach the body longer. Now from the base of the rib cage, fold yourself in half and drop the head down from me. Please go ahead and come up into that sideline again without dropping that bottom side and squeeze the buttocks together and bring it down with control and in one movement, swing the legs to the other side and we’re ready for the other side into the Snick. Here we go. Inhale, fold yourself up into a beautiful arch and exhale, come up and open the chest. Rotate the shoulders, good and and he’ll come up and exhale. Bend the knees and down again.

Fold yourself and try to make it a little bit more organic for me. Please don’t throw the movement. Reach long heels together, up on your toes and fold yourself and have and bring it down with control. Good. Now we go into the twists length in it and he’ll give me, give me that side line, beautiful sideline, close the rib cage and the Biotics and then round the upper body forward. Drop the head down, find that Serita’s and come back to that sideline. Lengthen the bar even longer. Bottom side, lift up, up, up, and bring it down with control. One more time. Here we go.

Scrub the abdominals and round the upper body forward. Prop the head down for me. Please find that pectoral muscle to connect to your body and open that arm. Sideline. Lengthen. Lengthen and come back to center. Script the abdominals and everybody turned to the center and we are ready for boomerang. Cross the right leg over the left. Good.

Just like in teaser. I want you to start from an upright position first. Here we go, and in this position, Scooby abdominals, and bring the legs over the head. Quickly change and come back like a boomerang. Bend the elbows behind you. Extend the arms up and over. Find that connection and again, script the abdominals and go over it and change it quick and bring it now. Bend the elbows into the body.

Find that stop or find that abdominal connection and reach over. Good and against the abdominals and change. Find that two way stretch. Pull the rib cage even deeper into your back. Then the Elvis and take those arms back up and over. Good. We’re going to do this two more times that I really want to see you really skipped. So here we go. Up in over change and change and come up.

Now stay here for a second. You’re going to take the arms behind you to not drop the legs. You’re going to reach the arms over the head. Don’t drop the legs, reach the arms over, over, over, and then come back down. Yes. Very nice. One more time. Here we go. Navel deep into the spine and we get over the head. Quickly change and scoop the abdominals. Find that teaser position.

Pin the ELOs behind you. Now don’t drop the legs long arches, lift, arms up and over. Don’t drop the leg. Scoop the abdominals. Lift the base of the rib cage and then bring it down and release. Excellent seal. Please clap. I really want to see that clap with your feet. Are you going to cloud three times one, two, three and just like in roll like a ball. I need to see that those hips lifting up. So here we go. Clap one, two, three and go back and lift the hips. One, two, three.

But don’t let go of your powerhouse. Good. Up in over. Cut three more times and give me a little bit more dynamic, actually alive four more times that this will be three. Here we go. Got be Donaldson up and quick. One, two, three. I can hear the clap. I literally, I want the bottom of the feet to clap like a C. there we go. One more time. Excellent and hauled. Good.

Cross the legs over for me please. And now you’re ready for crap. But careful with it. Yeah. You don’t want to dump into your lower back. There’s barely any weight on the top of the crown of the head and you have to be very careful with this exercise. You have to have a level of iffy proficiency to be able to execute this exercise because what’s going to happen is just like we’ve talked in many of my classes, that powerhouse has to take you through. So lift the power’s house up and over as you bring the crown of the head forward. Now check this up. You don’t go up on your neck. You lift that up. Yes.

Now that there’s like connection that you definitely have that connection, but really lift up. No, just go be abdominal. Then go back. And once you’re on your shoulders quickly change and come up. Can I see that? Lift up, up, up, up. Don’t sink. Lift up. Crown the head on the floor. Yes. And go back again and able to keep into the spine. Boom and up your lift. Up and over. Could lift it up.

Lift it up, up, up, up, up, up, up, up. And here we go. Three more times quickly change. Yes. In, up, up, up, up, up. Let me see that lift. You really have to use your inner thighs to be able to go through again. Paul, here we go. And scoop and change. Change. Now lift. Basically the rib cage up. Up, up, up, up, up. Yes again. Here we go.

[inaudible] and lift up in, over, up, up, up, up, up, up, up. Careful not to travel forward and scrape the Obama’s go back. This time as you come forward, you just sit up and nice and long. Excellent. Beautiful. How has that feel? Good on the neck, right? Excellent. So now let’s go into, I’m rocking from me please.

So straighten out the legs and just swing them around. Paula. Yeah, grab onto your ankles. Just a quick warmup for your quads. We’ve been doing a lot of, um, hip flexor exercises, so just pull your heels to the buttocks. Three times. One, two, three, end with your powerhouse. Press a feedback and lift. Lift. Lift up. A higher, higher, higher, higher. In this position you’re going to inhale, take a deeper breath and rock forward. Six times. One, two, three, four, five, six. End. We did it. Awesome. Very good. Sit back on your heels. Squeeze and stretch it out. Huh? Summit ticket. Someone took a nice long breath. Good. Nice. Excellent. Good.

Back onto your stomach for me please. For balance control. [inaudible], LinkedIn, those legs. Here we go. Arms down to your side. Stretch those legs so they start levitating, and then bring him over the head from me. Please. Bring that front leg to the first. The front leg. The other leg. The other leg. Yeah. Grab onto your ankle for me please. And this foot, you’d wanna flex it, flex it, and pressing Tim. Really grab onto your ankle.

Yes. And press it. Press and change the legs for me please and reach this leg up higher, higher without going onto your neck necessarily yet more on the upper thoracic and change again. Good. It should feel delicious right after that. All that work that we just did, this exercise should feel very yummy again and change. We’re going to do this one time for good measure. It just feels so good and I love it. Last time. Here we go.

Change script, the abdominals and in one switch that stand up and we’ll face the other way from me please. Good turn around. Heels together. Arms up to this healing pushups. Here we go. Round the upper body forward. That same articulation that I’ve been asking for and step one, two, three and three pushups with the elbow close to the body and up one dynamic up to dynamic up three drop the head Tian and look at your belly. Look at your belly and roll up one for the right of time. Lift the arms up to the ceiling and open the arms head again.

Arms up to the ceiling around the upper body. Forward articulation of the spine and walk forward. One, two, three. Lengthen that right leg after four and three pushups. Quick one and quick two and quake three. Lift that leg up and walk back. Lift that leg up higher.

Hold this position for a second. Don’t go anywhere. Stabilize the standing leg and go into a tabletop. I want to see tabletop before anything else. Reach that leg longer, soft in that knee a little bit more. We talked the leg longer. Now lift the upper body up. Don’t drop the leg if the arms up higher up, up, up, close the legs. Lift the chest up and round the upper body forward again. Here we go. Arms up to the ceiling and round the upper body folk. Walk forward.

One, two, three, the other leg and push up. One, two, three, Scooby abdominals. Don’t drop the leg. Keep that leg nice and long. Nailed even to the spine. Good. And now soft in that standing leg and find your tabletop. Can you reach that back? Lick longer, point the foot longer with that leg. Yes. Keep length in mat leg and not come up. Arms up to the ceiling, up, up, up, up, up. Don’t drop the leg yet. Leg is up. Bring the legs together.

Open the arms out to the ceiling and reach the arms up to the ceiling again around the upper body. Forward. And now we’re ready for elephant. Drop the head down. Walk forward. Three steps with the hands. Just right there like an elephant position. Now can I see that lift on sink into your shoulders for me please. From the base of the rib cage. Now what Paul did the your feet. One, two, three.

And walk with the hands again. One, two, three. Good. And walk forward. One, two, three. Go. One more time. Walk forward with your hands and walk forward with your feet. Good. I want to see that elephant position. Connect your serratus into the body. Now articulating for the spine. One per divided time, navel deep into the spine. Lift the arms up to the ceiling. One last time. Good.

Now let’s face the front. Open that right leg out to the side, and we’re going for this disk. Here we go. Arms up to the ceiling. High on your toes. Lengthen the body. Now from this position, twist the body to the right. Keep twisting, keep twisting, getting longer, longer, longer, longer. And now you know around the upper body, forward, roll onto your back foot. Grab onto toe and ankle. That front leg is bent. Now you’re going to reach those arms out of the body. Nice and long reach retreat. I’m going to go up on your toes. Lengthen the body nice and long, good. And to the other side. Twist, twist, twist, twist, twist.

And let’s say thank you to the son who gave us such an amazing experience and hold her up all the way around. We’re experiencing amazing sun sunset right now and open the arms out to the side and bring it down. Breathing exercises. So here we go. Bring the legs together and I’m going to come up and say yes. Can see. Yeah, he used together, toes apart. This is the traditional breathing exercises of Joseph ladies, which I think are very important in heal and give me a FIS.

Now look to the right now. Look to the left look, center with your arms up and release the air again. Look to the left, make a tight bicep curl and reach the arms up to the ceiling and let the air out. Again, give me a nice bicep curl. Really squeeze and look to the right. Look to the left center. Inhale, reach the arms up to the ceiling and bring it down. Now you’re going to open the legs out to the side. Inhale, reach.

Use the whole room, NX. Sh inhale, and exhale again. Exhale. Inhale, exhale. One more time and press Oh the air out of your system in here and bring it down. Let’s bring the legs together. Now we’re going to do two quick exhales. Inhale and open the chest. Exhale, inhale and bring it down. Good again in here and open the chest. It’s like chest expansion. And one more time. Here we go.

Inhale and release. This is the challenging one and you’re going to reach the arms up to the singular, bend the knees and exhale, inhale, exhale, inhale and bring it down. So here we go. [inaudible] again, one more time. Correct. Now we’re going to go down the elevator. Take the arms out to the sides, hands behind the neck, and I’m going to sub at every floor for five floors. One, two, three, four, five, and up. One, two, three, four, five. Again, one, two, three, four, five, up. One, two, three, four, five. One more time. One, two, three, four, five, up to three, four, and five. Good.

Open the legs out for me. Please. Drop the head down and a couple of just breathing exercise. Inhale one again. Now we’re going to add two Johns. Jump up again. Jump up one more time. Jump up and meltdown. God. Take a deep breath. Come back to center. Good.

Fill up the lines and aim to the lungs. Skip. Expand the chest, expand the back one more time. Come back to center and be in your body and you are finished. Thank you. Thank you ladies. Thank you. [inaudible].

Go to Source

Kristi Cooper and Meredith Rogers – Play on the Reformer (45 mins) – Level 2

Guess what day it is, girl time. Love to be back here with you. And just as a reminder, Mary and I get together and we invite you in to join us and what we’ve done for years, which is used to be a weekly workout and we would just sort of trade back and forth with our training and what we felt like doing and invite each other to cue differently. It’s a bit about being together. It’s a lot about being together. We don’t get to be together as much as we want to. So we take every opportunity. Yeah. And it’s a lot about playing with the work that we know.

So just that as a start of today, um, I think we’re going to share block for block and the, the way that we learned to teach philosophies and just see what comes of it. So welcome. You could just start a F. okay. So what we’re going to do is we’re going to come and we’re going to start with some standing cat stretches. So we’ll stand just over that, just near the foot bar. Oh one red spring is what I have. And we’re just going to take any, yeah. Oh, that might be my first one on line two and we’re going to have an exhale and then and bring ourself into this space and let’s take another inhale and aligning our bodies, feeling the weight of our bodies over our heels, aligning the knees over the ankles, the pelvis over the knees, the shoulders over the pelvis. And then as we prepare to move, begin exhaling, bringing the head down, allow the arms reach over the top of the foot bar and let them softly land down on the carriage. Once they arrive on the carriage, what we’re going to do is reach out and down with our spine, coming down and tighten up, stretch or an elephant shape pyramid flat back. And then exhale, pushing the reformer away even as we’re bringing it in to come back to the stopper. And then inhale, send the head down in between the biceps, sending the top of the head out towards the edge of the carriage. Inhale there, and then exhale.

Feel that oppositional arm work using the arms to help use the spring to create resistance for our center. And inhale, reach ounce, spreading the sitting bones, lengthening the spine and exhale, curl back in. And Christie will just, I think two more is enough. Inhale reach ya or does and X, I don’t want to convince, I don’t want to confess when the last time I was on a reformer was, I won’t tell last one in Hillary cha. I can tell you it’s been a few days at least and around back in allowing the carriage to softly come to the stopper. And once it does, keep the pelvis right over the feet and roll through the spine to come back up to standing. And then we’ll come and sit down on the reformer facing away from each other, putting the feet down on head rest, reaching forward for the straps and make sure that you’ve got a little bit of space on the carriage behind you. So I’m sitting about the middle of the carriage.

We’re going to bring the knees together and lift the spine nice and tall. Breathing in there to prepare on the exhale. We’re going the other direction with the spine. Now we’re going to rock back using the abdominals to stretch the spring, come down, feel the lower back, connect into the carriage and then exhale, curl back up. Okay.

And lift and inhale and exhale. Sensation that I like to feel is that I’m gluing my feet down into the carriage, but I’m also trying to lift them up at the same time. Like cuffing your feet. Like I’m like imagining that they’re stuck but I’m trying to lift them. Okay. And that just helps me to generate a little bit more sensation around my torso and lift the spine and we’ll go. Exhale, roll down.

Leveling out the pelvis and India. I see what you mean now. Yeah, I see. Yeah. Exhale to lift. [inaudible] and in here, another thing to think about or would that works for me is kind of pushing the feet away as I go down a different completely different sensation and in here and pulling the feet back as I come up. [inaudible] the left and we’ll do that one more time. Exhaling down and inhale and exhale. Lifting up, feeling light in the spine, sitting all the way up at the top and now hold here, lean back just a little bit and bend the elbows wide and straighten and wa and straight. And we’ll do three more like that. Two more like that one more like that.

And then we’re going to go bend the arms. This is hard, Christie. Okay, great. In the arms and bring them forward is the, are straight in the elbows and bring the arms for three more times. Bend. You know I’ve been lifting boxes straight in and forward. Maybe you’re in better shape than I am then. That’s not how I met the last two. And then push shot.

Take the arms forward. Taking. Inhale. Now we’re going to go back. What does that mean to roll back onto the carriage roll back onto the carriage holding. Here we’re going to lift the right, right Lang and lift the right leg and lift the right leg and down. And now change happens without any shifting in the torso. We lift the left leg and lift the left leg and down. Lift the left leg. This is the last one. We put it down.

Now as we lift the right leg again, we turn and center. Alternate sides left. [inaudible] rotate left and center. Right leg rotate, right. Come to center thing. Nice and connected through the center of the body.

We’re going to do that one more time. One time. Too many. These are one more time. Too many. These are not that hard. Okay, fine. Okay, so for Christie, we’re going to come up and have a break. Before we continue. Did I say I’ve been moving and in Canada and now exhale, Christiana roll back onto the Karen. Thank you. Now hold yourself there. Lift one leg. I don’t care which one. Lift the other leg. Now allow the Springs to help you manage that position in your spine and straighten your knees and bend that.

Straighten your knees and pull in the torso stays. Absolutely still the low back stays imprinted onto the carriage. We’ll do three and bet two. I’m imagining lifting my chest towards my thighs even though I’m not moving, but it makes it feel more difficult. Yep. Um, that was three.

So now we’re going to take the legs out and now as we bend, we turn to the left. Legs go out, we turn to the right. We’re going to do that five times. Christie on both sides. Thanks. So here’s number four. I got it. Keeping the lift as we come through center also number four and center, rotating the rib cage, not just changing the orientation of the arms. Really get a good turn and center. Two more times, both sides using the depth of the breath to ring out the lungs. One more time and center and to the other side and center with straight legs.

One last time. Lift the legs up, bend the knees, put your feet back down and roll yourself all the way back up again. You’re welcome. Right. Thank you. So would you like to take over from me? Yeah, take advantage of my skills lately, which is legwork. So let’s turn on our sides. Let’s do foot work, but we’ll get to both legs in a minute and put on, I’m thinking two red. Okay. Or medium weight. Little less than you would for the whole deal. I’ll leave my headdress down. You can put it up if you need to, but lie on her side.

If you can. You’re arresting all the way down on your arm. If not, you can bring that top arm in and rest your head in that case. In fact, I’m going to stay with that one. I’m going to lift my head headdress. Okay, so top leg is on heel is quite forward, so you may be, your toes are coming off, but if you can keep your heel down, they can stay on and your stacked from here. The bottom leg is bent in, right resting on the carriage. Let’s just press out and just check in with our alignment. Nice and long and bend. So the online portion of that is to me, the waist is long on both sides that I can keep weight into the heel or at least the mid foot. Most of the ride and in and out.

And then from here, let’s go for 10 shorter ones. So the quick one and two and think of pulling back in three out of ten four and pull at five and pull six keeping resistance. Seven, eight. Here’s nine. Go all the way out on 10 fully extend and really press that top hip maybe slightly forward so that you, you prove it to yourself. Then come on down. It’s pretty much the same position, but you’re going to turn it out. So I’m more on my heel or closer to my heel than anywhere else.

Press all the way up to street. Try not to roll back on that and then come back in. You might have to move this position more forward. I’ll do five. Here’s two and pull it back in. This is that place where you can kind of resist the spring back in, so it never feels like you ever quite get the rest. He might want to.

Here’s five and we’ll do the 10 of thumping. Let’s go one and and three, four, seven, eight, nine and all the way out. Let it feel kind of good there for bring it back. Let’s just switch sides. It says roll on over. [inaudible] I have to say Chris SIM feeling a little out of shape today. Well, you’ve been why? You’re never out of shape. That’s trouble. Yeah, maybe. Maybe. Okay. Heels on, toes on or off, whatever you need, but your hips are stacked.

We press all the way out. That’ll be the day when you’re not in shape. I’m sorry. You’re feeling fatigued though too and proofed. This is for everyone. Feel the full extension. Sometimes I skip it, particularly on one side more than the other song. Sing it now. Two more. I also find myself wanting to roll back on my upper body. So watch for that. Here’s your 10. We go press one, pull in, press two, drag it in three, four, five, four.

I’m wondering if that cue you gave earlier about the foot works here. You’re pulling one more. I think I’m going to go all the way out here and bring it back in. Turn the foot out. Ooh, that’s different for me today. And off we go and bring it back.

Line it up. Doing our five here, full extension three. Ah, let’s kind of kid four [inaudible]. Here’s five and let’s do our 10 we press one, we pull back, we press to keeping the spine stable and still, I believe that’s five six it’s not all the way. Seven Oh eight nine all the way on that last one. Bring it home and now we’re just going to have to get up to put more spring on for double all leg or both legs. I’m going to go three red and a balloon.

Me two for four Springs for some of you for chords, for some of you. Three red and blue from me today. I’m this balanced body heals in parallel. I’m still down, headrest, up or down. Take care of yourself. I’ll leave mine up. Off we go. We so RSO all the way out. Sorry. That’s okay. And check your feet and pull yourself back in. Same thing.

Press that. Now that you have that sense of hopefully the backside of your body actually helps, I think to do that. See the legs first? I feel like grounded in both of my legs. Why I do it feel one than the other. And then you get the sense of it. This is six, but let’s go ahead and go into pumping here. Same thing. It’s inhale, inhale. Excellent. Excellent. Sorry.

Inhale, inhale and exhale. One more round of that in, in an on the exhale all the way out. Somewhere in there is 10 come on down. Yeah, both feet together to the toes. Push out for one. Pull all the way in. Push out to keeping those heels to rate or still, I should say three. I’m only doing five this time. Here’s four [inaudible] and five I start on the inhale. It’s two inhales, two exhales, two inhales, two exhale. Inhale, inhale.

Now go all the way out on this. Exhale. That’s all Evan. I know. I just realized that as a sentence all these years. I didn’t know that. I was just curious about it. I literally use my fingers. That’s the only way I know how to count on my fingers to. All right, can we do 11 again, but let’s do five first day or whatever that is. Once we switched our feet to the heels touching, the toes are turned out and we’re, I think having a little fun. I’m having fun managing two more.

That’s so funny. Is it 12 or is it, here we go and inhale. Inhale, exhale. Exhale. It’s 11 inhale and exhale. Exhale. Inhale again, again, and here’s 11 all the way out. Maybe it’s meant to be 10 pumps and then you finish it.

It’s an exclamation point. Okay. Feet in parallel. I’m not going to do all that. I’m on board. I’m gonna hand it back to you before then, so I’m going to pick calves. Oh yup. Put toes parallel. Off we go, we press out. We’re going to lower down. I’m going to lift up. We’re going to drag herself back in just building to six to get your fingers ready. Go one, two, get in and out. Again. The challenge for me, although it’s kind of working since we started with the single leg two one more.

Three is to keep the glutes somewhat and connected for three crack to one pole in number five or six down up. Work the feet, work the feet. To let them get supple even as you work on Oh four five pull in, right? Last one to six and one for those of us who hyperextend her knees. We’re being careful. We’re staying in the hamstring and glute and someone counted.

Five and one more bend to go down. We will take a second now we’ll go back out. Lower the left heel, bend the right knee straight up. Keep the weight even on the foot as much as possible. Push through that one to switch. Yeah, let’s do that again. Noticing the hips don’t shift either.

There’s some sense of wholeness happening somewhere in here and then we’ll go a little quicker. One at up and two up and three and up. Six I’m counting. I haven’t told you how many we’re doing our high by eight. I’ll go to 10. Nine here’s 10 let’s hold one heel down. If you have to adjust your foot. Do are you pulling on the frame? [inaudible] Oh, careful of Christie. That’s nice. I like it.

That’s nice. I like to kind of roll through the foot a little bit. It’s hard when you’re pulling like that. That’s cool. Okay, I’m going to just switch. I’ll use, I need a little help with the other foot to get me there. [inaudible] I just noticed the tendency, which is ID roll out on or not. I’m cramping. I haven’t this crayon page. Just fun fact about me. Tell me more.

Tell me more. [inaudible] cool. I’m going to hand it back to you. Okay, so let’s skip the wide foot pus position. The stain just sit up. We’ll go down to a one red spring and we’ll revisit a moving pattern that we started with it in the beginning of class, but we’ll make it a little bit more difficult by adding weight to it. So with that, let’s take the headdress down. Turn to face the straps again. And then this time we’re going to take the straps and they’re going to go over our knees. [inaudible] you’ll notice I’ve gone quiet as this is a, I can’t remember the buckle on the incentive. The outside, Oh, I’m to keep it on the outside, but by the time of when, when I rolled down, the straps are going to end up just going underneath my shins anyway. Okay.

So it doesn’t really matter. So I like to get into it by just rolling back and holding onto my right. Nice feeling that you’re about fingertips. Distance from the shoulder blocks. Okay. Getting yourself nice and connected. Committed to the center of your body.

Are you ready? Yup. Okay. We take the hands behind the head and we take the legs out, keeping the back still and pull and out. So now we no longer have the straps to pull us forward, but we know what that sensation feels like. So see if we can find it here. I’m imagining that we’re still being assisted or pulled forward by the straps. We’ll do three more or your legs going fully straight.

They can stop just short of fully straights of the straps. Don’t get lost. Cool. And now we’re going out. We’ll bend both knees and we’ll turn to the left. Keeping the head just still in the hands. Turn to the right so the gaze goes just past the outside of the thigh. Stay lifted or even get a sense of lifting higher as we’re coming into the center.

[inaudible] exhaling into the rotation to more to each side. Oh, and row T and last time. Oh cross and Oh, cross and center. And now keeping the legs straight. Can we come up from here? Christie? Come on. Come up. Come up with like a teaser. Oh yeah, sure. Yeah. Hold on. Teas are not too hard.

And then bend your knees and take your feet off of the strategies. Out of shape. I had to use my hands. Would you like to be in charge again or shall I carry on? Carry on. Let’s do some sideline hip work today. So let’s take the foot bar down. We’ll keep on that same or red spring [inaudible] and we’ll lay back down.

So I like to position myself for this one a little bit actually really far towards the back of the carriage. Okay. We’ll take the strap that’s closest. I like to thread my arm through and then I just lay on my arm. But you could put the headdress up like you did on the other side. So take the bottom foot, push out on the frames with the top foot can come into the strap.

And then the reason, one of the reasons why you want to be back towards the back edge is so that that strap is in front of your knee. It doesn’t get in your way. And then check to make sure your pelvis is aligned. I just use my hands, see if I’m stack lift the top like Sen. Send the knee just underneath the spring or the strap and press out along the frame of the reformer and bed. I haven’t done this in a long time. I haven’t done this in a long time either. I tell you I wasn’t joking about before.

Have not been making as much time for my personal practice as I need to it. I can feel it more girl time. We’ll do two more. I had one more. So that was six just in case we’re counting for both sides. Okay, so now we’re going to go. We all know how good I am at that. We go all the way back.

So the rope touches the body and then the leg comes back to the front, find the back of the leg, pull back, and also away with that foot and then forward and pull back. And also reach out. I think of reaching out on the diagonal [inaudible] we can do six of these two, that means two more, I believe, I believe you. And then we’ll do six circles in each direction. So we’ll start here, back up around to the front end and back of the leg pools. We lift up full range in that hip around to the front end down and three up around to the front end to back up [inaudible] and why. And then from the front we’ll take that circle in reverse. So lift up, take the leg back in a way and then send it forward in front of or above the opposite knee.

Operand and back keeping the body the torso. Very controlled as still as possible. Was that three Christie? Yeah, I’ve always though. Okay. Three. Sorry. It feels so good. I actually got kind of an attorney one more, right? One [inaudible] cool. And then we can just bring it back in to get out. You can get out the way you got in and just stand on the frame, step out, hang up that strap and we’ll come up and change to the other side so you’ll have a better view of the positioning from the back sitting, laying towards the back end of the reformer.

[inaudible] putting the top foot into the strap. [inaudible] taking a minute, checking the alignment in the torso, alignment of the pelvis. So the top leg lifts up in shifts so that the NIGOs slightly under the strap. And then we take the leg straight out along that frame and bent and straight out and straight out. So you want to feel the connection of the heel to the hip. Three more, two more [inaudible] last one, keeping the leg straight. Now pull back. Feel that rope come, touch the front of the body and then take the like all the way out.

If you can ride over that bottom knee. I guess more important than the range that the leg makes is the ability to hold the spine still. So if that range isn’t available to you, maybe bend the knees slightly or minimize the range. Here’s our last two, and this is the one that we turn into a circle. So we go back, Oh, this is all different. Well back. Oh, I’m feeling good. Same up around and down and keeping that pelvis nice and steady.

Up around and down. There’s three to go back up around into, okay, last time [inaudible] and then from the front, take it up and then back in a way and forward up and away. So I’m thinking all the time about reaching that leg as far away from my body as I can. There was a little earthquake happening. Reformer. I would say confusion over here for me. I think this one coming up now listen, number six. Yeah, I think so.

[inaudible] Oh, I think he just changed my life. Oh God. Again, Ben the knee. Oh, back to the frame. Take your foot out of the strap. I changed your life for again. You did. Yeah, exactly. Okay, thank you. So let’s come up. So it can be nice to do this. Semi-circle. We’d love to do this on my circle, so let’s put the bar up. I personally am a fan of using one spring. That’s what I like, but it’s up to you. I like one, one red or one red or two red and a blue two reds. The heavier you make your spring, the more difficult it is for your arms and the lighter the spring, the more difficult it is for the legs so you decide which you want to be challenged. I need more control in my life. We’re going to get into it like this. Drape the legs over the foot bar and push out with your arms.

Once the arms are straight, shoulders are locked in place. We’re going to step up onto the foot bar and lift the pelvis up. Nice and high. You’re parallel turned out. I’m in now. Okay. Then were you going to push out? Note, we’re going to roll down, keeping the shoulder blades wide, roll all the way down and back into the spring and then press out about three quarters of the way to straight. Once you’re there, roll up keeping the carrots. Still keep the heels down as you lift your pelvis up and bring the knees past the feet and then roll down all the way back into the Springs. Press about three quarters of the way to add, roll up through the spine. Get up nice and high in the pelvis, but keep the feet down and then we’ll do that one more time in that direction.

Roll down all the way. Thank you for doing this. Press lift up. It feels good. And then did. So here’s our reverse. We keep the hips high. As we press out, he’ll stay down and together. Roll down all the way back to the spring. Keep the arms real straight. I keep catching my right elbow, wanting to bend and Rola for Assa. Roll down.

Oh by the way, and then let’s do one more rural app. Press out, roll down and bend, and then roll up. One more time. Do it lifting up nice and high. Take your hands away from the shoulder blocks and walk your hands and try to pull up. Press your hips up and pull yourself in. See if you can grab the foot bar. Give yourself that stretch.

You press your heels down. Yeah, you have. Press the heels down, lift the hips. Oh, and then step down with the knees back over the bar. Once you’re there, you just slide the carriage back in underneath us while we, all right Christy, why don’t you take over from here? Okay, let’s get up and go into some knee stretches, up, stretch kind of situation. And then what spring? Um, I’m kind of like in a red and a blue, but lighter is fine. Uh, so relatively light all together, right into knee stretches. So kneeling feed up against the shoulder blocks. I’ve been practicing for awhile and still working on it. Pitting, getting the book for me too. The whole foot against the shoulder block, hands wide on the bar, sitting back onto the heels. If you can, keeping that, then scoop the pelvis.

I always like your cube of sort of separating the bar. So I’m going to do that and now we push out. Keep the back still and let’s go for it. Just pull 10 [inaudible] three cool. Energized. [inaudible] come in on the next one. Flatten at your back.

Let’s do the flat back version two so let the legs go a little further. We press, we pull, getting that separation from the hip and the leg. Three push and four for more. One do you don’t have to stay with me. I’ll quit counting. No, I, I’m like a funny rabbit sometimes and fast and mean. And other times not. Okay. Going up into up stretch. You can leave your spring or add one if you want.

Take one off, whichever heals partway up the shoulder blocks or in between our biceps here. Arms. A straight legs are straight and we just allow the carriage to go back. And as if the abdominals pulled up so much, so much light weight came off the carriage. The Springs bring you home. Sorry I have that improperly. But I’m with you now. Okay, you with me now? Okay. Can we do one more just so I can know what I’m doing? Okay, so then we go into up stretch. What is it?

One or two new to pivot around the shoulders into the plank position. Keep those heels on the bar. Exhale. Bring it right back where you were. Land in the same spot. Let’s go ever so slightly quicker. You hit it and you exhale to lift and bring it home and press, and now I will change it to the third version. And Delta plank starts the same. Travel forward all the way.

If you can then pick right back up right away, press it out into that first position of up stretched to come forward over the bar. Lift back up to the up to stretch one more for press. Go forward, lift up. I will reverse it after we land, so keep the carriage where it is. Go forward into the plank and the shape may be under those shoulders. Take it back and into the pyramid. Travel forward over the bar into the plank. Travel the carriage into the pyramid.

One more time over to plank. Press it back up to pyramid and hole. Lower the heels. Lift the toes if you can, and at least to check that you can try to anyway, and now just press back. I’m not rounded in. The upper back is sometimes taught. We’re just kind of sticking with the theme here and exhale. I think of those cues you said in the beginning of class, Mary, I don’t know what they would be here, but it’s a sense of pressing down and dragging forward through the of the feet.

Couple more, even though that’s more than three. One more time. Okay. And then come on down to the knees for little down stretch. Put your feet right back up against it for me because I can drop into my low back. I like to roll into it. As I push the thigh bones back, I feels like I’m talking to my pelvis and I’m pushing up off the bar. We slide back. It’s all it’s going to be today.

End up trying to keep the gaze in the same position or maybe it travels upward a little as you go. Can we do two more? It’s feeling kind of good one. As you go forward, try like really pushing back into the shoulder blocks. Here’s the chance back into the shoulder box so that when you get here you can come up to the fingertips. Oh and you won’t cramp or you might, I’ll give it to you. Let’s turn around. Keep the same. Um, I’m on a red [inaudible] so that’s what I’m getting use here. I don’t know what you are still on a red and a blue. Yes. I’ll turn it around and take a hold of the straps.

We’re going to hold on the rope, so above the hardware. We’ll start with the arms just forward of the thigh. So there’s a little tension on the straps already and then lean a little bit forward so it feels like your shoulders are right over your knees. Quite easy to lean back here and from here we’ll press down and back and forward, down and back and forth. Till that. There’s that down energies. That’s super important energy.

Finding the muscles in the mid back to initiate the backward movement of the arms. It’s not about squeezing the shoulder blades, it’s just about stabilizing them. We’ll do five, four, three, two and one. Woo, who is right. Hey, up the steps and turn around. I personally am going to go down to a blue spring for the arm circles. You can decide what you’d like to do here. Yes, I think that’s good idea. So again, I’m also practicing trying to get my feet right up against the shoulder.

Blacks feel as I can getting older. My feet are really starting to lose their flexibility. Hmm. I shouldn’t call it Amy. Now we’re talking about that. It’s like first thing in the morning, especially like what happened, he said, feel the backs of the legs working. Feel that energy up through the spine. We scoop up there, turn the palms to face forward and wide arms to come down.

Exhale, take the arms forward, up [inaudible] and around forward Ana Y [inaudible] three and are too. And Dan and last time just nice smooth, continuous circles reversing here and make the carriage move right away. Palms up to come down, palms forward as we reach. Ah, ah, to come down watching that the torso doesn’t waver back and forth but instead stays completely upright. Threw out. So we’re not leaning into our straps. Stabilizing the trunk. We’re going to do one more full circle.

And then one more. Getting to the top first. Fingers and thumbs together. I straight ahead take the arm straight up and bend. Initiate by gently drawing the shoulder blades down and feeling that the arms straightening works as a direct response to that downward pull of the scapula. Breathing out to push and we’ll do four and three to what every chat. Now that you mentioned Amy, I’m starting to wonder did she get that kitty?

I don’t know. She’s going to add maybe adopted kitty. I thought it was a dog that’s shut down the kitchen. Oh okay. So Kristi and I both without speaking about it have added a red spring cause we know that we’re going into the biceps next. So if you want some more spring, please feel free. Take their arms straight back behind. Make sure that the eyes of the elbows face directly down and then bend and straighten so the elbows are pointing straight back.

Then we find that we’d get that shoulder stretch for the best. Keep our wrists straight as we’re bending the arms and we’ll do just about five more in and back. Okay. Three eyes are lifted one and now once we’re finished we can just sit back down. Gives me a nice opportunity to look for some dolphins.

And then what’s next? I think you were gonna teach side [inaudible] on the box. Oh, you want me to finish up? Okay, so we’re gonna finish up, grab the box. You are going to do a side over us, which if anyone’s ever taken any class with me, you will know that theirs are maybe my favorite thing to do. So we put the box up. Let’s take the foot bar down. I’m going to go kind of easy on one side. Okay. I said, have I mentioned I’ve been moving five on each side. It’s fine, it’s great.

And you can decide whether or not you want to have your hands behind your head or you can just have one arm straight, which makes it about 50% easier. So I’ll um, that’s good information for everyone else. They are hand what Han youth. It’s up to you. So we’ll start with the, let’s say the left foot. You want to sit on the side of the pelvis, pushing out into that strap and up into the strap with the heel of the foot. And I bend over and put our hand down on the headdress.

So that’s just a really nice opportunity for us to find the line that we’re looking for, which is a straight line. Bring the top hand either behind the head or straight out to the side and then bring the bottom arm up to meet it without changing the orientation of the torso. And now inhale down and exhale. Think out long and down and long down. And hello, I think this is two more last time. Put your hand down. Either put your elbow on the headrest or bend all the way over and let that hand rest down on the ground and then take that top arm up and overhead. Pushing out through the leg in the opposite direction is a nice way to increase that stretch.

And then we’re going to take one hand around to either side of the frame and you can use your arms to give yourself a little bit of stretch in that direction. And also a little bit of rotation. Are you pulling? I am. Is your left foot on in the strap? My right foot is let’s say left. So I am, I left it to the strap, I’m pulling with my right arm, but I’m different than you. Right. You might decide that something else was, is a different strategy for your body. Um, I don’t know that there’s a, yeah, like our particular thing that works for every person felt good, but what I like to do is just make sure it feels really good for me. So smart. I could do that more often and if it feels good for you too. Well that’s just awesome. Yup. Okay. So I’ve got my hand down on my head, RAs, I’m bringing my hand behind my head.

You’re doing exactly what you need to or maybe what exactly what you did on the other side. We [inaudible] the bottom arm, keeping the torsos still and we go over the top and out into a long line and I’m pulling my head forward in the direction I’m trying to take my spine. It’s just one strategy that I employ to try to find my line. Last two. Yeah. And one. Yeah.

And then we come back down again. The elbow can either go down on the headrest or the hand can reach all the way down onto the floor. The arm that’s on the top reaches overhead and I really push out through my leg in opposition. Okay. And then we’re turning one hand on either side of the frame.

Now here could see, that’s interesting that we just had that conversation too on this side. It feels better in my body if I pull on the arm that’s on the same side as the leg on the strap. So I don’t, I guess there’s no, yeah, I was just for funsies. I was, I pushed actually first with both hands, lifted the leg and like reached down lift and then went into a little towards extension. Just cause I know that’s where it’s really locked up. Okay. Let’s make our way up and then we’ll do this back extension. So what we’re gonna do is we’re going to turn the box the other way.

We’ll go down to a blue spring. Hello. I learned this recently from rail. Thank you rail at a, um, workshop that he taught at learned from the leaders this year. And I really like it a lot. So if your tiny, tiny person you might want to sticky because you may slide around on the box, but I think you and I will be. We’ll be fine. I mean I think we’ll be fine. Okay, so we want to do is we want to get on the box, make sure you’re in the middle and then walk up with your hands so that you’re holding onto the risers.

Okay. So starting in a straight line, legs are energized. We’re going to bend the elbows straight down and lift the back and then lower the back back towards neutral as the arms go out straight again, letting the eyes travel past the back of the frame of the reformer and then up towards the wall behind you. Cool. And then come back, Paul gliding the scapular down and reach-outs. Let’s do four more eyes lift. Arms bend, arms are coming in close to that box and three.

Okay. Down. [inaudible] try to control too. Just as much on the app as you are on the down. I was sliding but it had nothing to do. My size is too at the close. Last time I’m flooding a little bit too and back.

Once the arms are straight again, just carefully make your way back down to the frame and then back in towards the stopper and then stepping off the box. Why don’t we just finish here that way we started nice full circle. So we’ll come and stand at the back of the reformer with the boxes. Time. Okay. Standing up nice and tall. Oh, I feel a lot more grounded on my feet than I did when we stood here a minute ago and then going down, pining the hands against the box and then we just take the box out. Taking the spine down. W bend the elbows out to the side, stretch the spine longer as the arms straighten and do the same thing as you come in. You’re pushing away with the arms, creating opposition.

We’ll do two more. Reach out and down. [inaudible] and bend, stretch and backup and one more. Out and down. [inaudible] bend, stretch. And once the carriage comes to a stop, we will Rola and come to a stop. [inaudible] thanks for joining. Thanks for joining us.

Go to Source

Jared Kaplan – Know Your Worth (15 mins) – Level N/A

Okay, so we’re going to talk about everyone’s favorite topic, money, finances. I want to start by saying really simply, you determine your own worth. I can say it again. You determine what you’re worth. If when you got into teaching, you decided your private session rate, or if you teach group classes independently and you copied someone else’s rates, copying someone else’s rates sounds good because you feel like you’re positioning within a geography of like, Oh well everyone teaches and they charge X in this neighborhood, so I’ll discharge that. Also, problem is that you’re then like everybody else and if you’re trying to make a dent in this industry and get paid what you’re worth, if you’re saying that you’re like everyone else, well then why would anyone choose you? Does that make sense? Right. So if you’re setting up your pricing just to be like everybody, there’s a story that we tell about price. Some people aspire to buy things because of the story. It tells them buy a Maserati and not because I want to be seen as like a really thrifty person. That story doesn’t mesh.

So what you actually set out for your price informs the story that clients are telling themselves when they actually hire you as their trainer, their teacher, their instructor. So one thing to think about when you’re setting your price, obviously what you need and we’ll get into that, but what story does your rate tell? Maybe it’s for a clientele that you really love to work with and so you need to make sure that it’s workable for them. I get that makes total sense. But there is some thought to do around what the story is in terms of how your clients are perceiving it for their lives. Maybe they want the cheapest person and if you set yourselves up as the affordable option, your business will boom and that could work for you.

Or maybe you really only have clients that want to have the best and they want to know they’re going to spend $300 whatever the rate may be, to be like, Oh, I had this amazing person because that’s the story that they tell themselves in their daily life. So ask me for what you’re worth. My mistake from a long time ago, not to date myself, was not asking for what I was worth earlier from a studio that I worked at. Let me tell you a quick little story. So there were four teachers at this studio, all friends, all amazing people, and we had a glass of wine probably on a Friday night. And we started talking. We didn’t really get a chance to hang out socially in that studio.

And the talk came around to what we were actually making per session as employees of the studio. And we all were like, Oh, how much do you make? And Oh, that’s, wait, wait, what? You asked for a raise? And one person of the four had actually asked for a raise and the rest were kind of shocked. And three of them had been there longer than this person. And it wasn’t a huge raise. It was like maybe five or 10% but it was something. And they were kind of surprised that the studio owner without any questions like, yeah, sure. Like that’s fine. No one else had even bothered to ask. So we all kind of got a little like, wow, they’ll let you know.

All sorts of stories around it. In gossip, we were sort of angry that we hadn’t thought of it earlier and kind of kicking ourselves for not doing it. But then an interesting thing happened the next week I go for my usual start time and one of the people who had not asked for the raise is standing outside the studio and I’m like, Hey, how’s it going? I just quit. Like, what? What do you, what do you mean? Like, well, no, I was so inspired from that chat we had about like actually asking for your words. I’m like, Hey, I’m not making what I deserve enough of this and instead of just asking for a raise, they decided I’m moving on. I was flabbergasted. But kudos to that person for making the bold choice for the rest of us. It might be a little more strategic just to keep your job, but to actually just think about what your real value is, understand it.

Try to harness that energy to say, Hey, what are you actually worth? Ask for it. My personal version of asking for what I was worth actually came from a date that I was on. So I’m not gonna tell you dating stories. What I want to share is that I was with this person and talking about you know the industry and they do not know from plots at all. It’s like, Oh, how much do you charge? And I told them, and we’re talking a long time ago in New York city, I was charging maybe $80 for a private session and they were really surprised because they thought that I was good and they heard about some of my clients, whatever. And like that’s all. And then your that from personal trainers who made way more money, they were really surprised at how little I was charging.

And it was a real lesson for me on what I ascribed to dancer or artist mentality. It like I love what I do. That’s enough. Like the pain and suffering is what we know and affirms that I’m really putting the blood, sweat and tears. It’d be nice to make a living off of it, but you know, someday. So when we had talks about this, like you need to like actually state your own value. Like what do you mean? He’s like, how much do you think you’re worth? I’m like, well, I don’t know. Like, like why don’t you charge $100? I’m like, no, no, no, I can never do that. There was no way that my clients would pay that. They’re all, I gave them all the reasons and all the like logistics of why these clients can never afford that and I was good ludology lose all my clients. Like, well why don’t you just do it for the next new person?

Like maybe I was literally quaking in my boots. I was nervous, a referral came my way and I was like, Oh, this is kind of a chance. Like this is my moment to try to ask for like $100 a session, sweating palms or like clammy. So the client comes in and we do our intake. We didn’t even talk price again, wrong, wrong. I was set up there at the end of the session. It’s like, Oh, so how much is it for like 10 and I’m like, uh, I gotta do this.

So it’s a 2000 for 10 and I’m like waiting for the earth to fall and shatter like, OK, cool. Rotor check handed over to me had done. All of a sudden I’m worth the a hundred bucks a session. But that happened. It’s that simple. So stating what you’re actually worth, owning it, taking that leap to just push it. I’m not saying you have to raise your rates, but the attitude of understanding that you decide your value. Really important for this nugget of content, knowing your numbers. So we say it a lot in the business world, in this industry. I think in particular, knowing it the way that I do, you’ve got to know your numbers. There’s a trainer who I will name leave nameless in New York who’s a brilliant trainer, and I talked to them recently.

They had no idea how many sessions they did last week. Like how do you know how much you’re making? What’s your goal? Like how are you paying bills? They were so good at their practice. They’re relatively busy, but they just didn’t have time to really go back through their calendar and track everything and I was shocked. It’s basic. You’re running a practice. If you’re teaching as an employee, whatever it is, you got to track and know your actual numbers.

If you’re a studio owner with multiple studios, probably more important whether you do it yourself, whether you ask for help, it doesn’t really matter as long as somebody is accountable to it. It’s crucial. It is like a nonstarter for me in terms of working with people, but I see that many of us don’t do it. So I want you to take your time to get to know your numbers. One thing I’m going to help you with today is what I call your actual rate. So a lot of us, and I did it myself, run between four or five studios to see clients in different neighborhoods or go teach between different group classes and then a private and then an in home and then back to another studio, whatever the case may be.

There’s a lot of commute hours added into that. So we’re going to take a simple formula to account for your clients, your commute, and then understand what your actual rate is. So here’s the simple math that I want you to literally write down. First off, how many clients are you actually seeing in a typical week? So studio number one, write down the number of sessions you did last week or an average week, studio number two, or you’re in homes. Just add up the total number of client hours.

Second, I want you to do a very simple audit of your actual commute. So from home to get to studio number one or group class or in-home, whatever it is, your first commute during the day, how much time does it take on average in New York? Don’t get me started about the MTA these days, but what’s your typical commute from home to your first location? If you have a second location, add in those hours or minutes, whatever it is, go through your entire day. And if you’re sitting on a train or in a car, in traffic account for a rough average of what the total communities, and then come up with a number for the entire week, total commutes. Next, add up the first two for total number of hours.

So for example, if my work commute from home to work is one hour a day, and I teach five days a week, it’s five hours and I see 10 clients. So that just be a simple 15 right? So whatever your total is, and it might be between different studios, add your total number, so you have a total number of work hours. Next up, what’s your rate? So you might need to do a little bit of math to figure out your one studios pays you this or you’re charging that, or you have an in home, but do a quick average of total number number of clients and what your rate is for each of those individual sessions. So on an average number for one session, not for all the different variables, what’s your average hourly rate? One number. So for example, it might be that it’s 100 bucks, maybe teach some people for 50 maybe some in home at one 50 so I’m going to average out to be 100 is my hourly rate.

Now take your total work hours. That number of clients plus commute, divide it equals what’s your actual rate surprised, does it feel good? Is it like, Oh my God, I’m making half as much as I thought. Obviously if you have an extensive commute and you’re seeing only a minimal number of clients because you’re not seeing them back to back to back and then you have free time. If you’re seeing one client, then you commute and then another client, then you have two hours of commute. Then there is a gap because the weird part of the day and another that’s a long Workday. We’re probably not getting as much done as you might think and then your actual rate has gotten reduced by sometimes up to two thirds. There’s no judgment here. The idea is simply for you to have a really clear sense of what the number is so you can look at what you’re actually making. Okay.

Next we’re simply going to look at a little bit of budgeting, no big details. There’s tons of tools on how you can budget better, but I just want to call it out that understanding what your numbers are means having a budget in place. It could be as simple as looking backwards to what you actually spent last month, last year, what your livelihood is, what does it cost for where you live. If you just move, like just get a rough sketch of your actual budget. I will admit I made tons of mistakes financially. I kind of overstretched and did too much and trying to get a business off the ground and it left me way behind in debt with credit cards, all sorts of things and the things I wish I had known earlier to put in place.

I would have been more financially responsible. If that’s not your issue. Cool. Like fast forward a little bit. We’ll get to some other interesting stuff, but it’s also really good reminders for all of us. There are basic principles that we can practice in terms of budgeting and forecasting, which we’ll get to your next that help reduce the stress. You can be present for the work that you love to do for forecasting. I want to offer you two ways to think about it.

Pretty much any successful business longterm has forecasts and some people general sense like it’s just enough to know your P and L. but I would say that forecasting plays a critical role in building a successful business for the long haul. And again, if you’re not in this for the long haul, I’m amazed you’re still watching. But if those of you that are in this forecasting two ways, one suggestion look backwards. So really simply, if you look to the year that you had last year, write down a list of uh, input and output. What money did you make? What was coming in, what were your expenses for the year? Either write them all out or you can download them. Whatever your technology skills are, get a really clear sense on a monthly basis what your budget is, what you spent, and then look at what do you think the reality is going forward off of your actual last month or a year. So if it was last month, what did you actually make? Would you actually spend, do you think next month’s gonna be the same?

That’s a very simple bare bones forecast or you want to give it a more complicated pull out to the entire year. You have a sense of where things ebb and flow through your year. You might have a really seasonal business, maybe you’re really consistent, but look at the entire picture of the year. Look at all your categories for profit or revenue. Look at all your income and expense and then chart it through the entire year to see what you think is realistic.

There’s lots of variables that will take it up and down, but you know your practice best and if you think forward to what you want to make, it’s a different approach. So thinking forward, you want to look to what do you want to make bare bones, top level, what’s your big goal, how much money would feel amazing to you? And then you have a sense of where you’ve come from, what’s the bridge between those two? And as you start to work backwards from that idea of a forecast, you’re going to look at some priority setting of things you might be able to do to bridge the gap and get some really clear calculus done of, well, there’s such a huge chasm. It may not happen in the next year. That’s fine. But getting very clear about how you’re forecasting either from prior reality or on goal setting and hoping to see where you can get, we’ll give you some kind of a path and then structure going forward. One more note on forecasts.

I want you to be clear with whichever way you go about it, either passed to kind of just average out or forward goals to include contingencies. One of the biggest mistakes that happens is we sort of over, um, assume that people are gonna show up all the time. We all know people get sick. I mean all people take vacations. August can be really slow for example. But think about those factors, big picture that actually reduce your assumptions. So if I think about, Oh, I have one client who comes once a week and they’re gonna come for 52 weeks, well are they really gonna come 52 times? Or do you want to run your math in the fact that they might be coming for 46 times cause they might get sick or they have a school thing with their kids where they can’t see their session and they might lose a session or they go on vacation. So try to get clear on what those contingencies are. So as you set up your rates and your structure and your expenses and your taxes, you have some margin of error, maybe plus or minus 10% of a contingency in place. So you know, if you have people kind of drop off, you’ve planned for it.

If you have people who bump up, great, then you have a little bit extra. But make sure you bake in contingencies from the get go. We’ve talked about forecast budgets, rates, some general ideas for to help and especially that commute analysis, which I hope was either reality check or some encouragement. So here’s your homework. Number one, make sure you have a budget please. I beg you. Just download it. Whatever you need to do, ask someone for help.

Get a budget in place. You have, again, real feedback. This is not about being in your feelings. You’re going to have feelings about it one way or the other. That’s fine. Put those over here for now. Get a budget in place to create a forecast.

It can be really simple. Again, you can look at last month and say, you know, last month was kind of average, so I’m just going to run that for the year. I know by the end of the year this is kind of what I’m going to be doing. Once you have your forecast in place, set some targets and goals through to the end of the year. So it depends on when you’re watching this, but I want you to be really specific, actionable items, time-based. You know when you want to accomplish these things by and realistic going on a moon trip, like maybe that’s not in your near term future set some things that you can actually do that are a little bit of a stretch the same way that you think about working with clients to progress them.

So it’d be really clear about what some goals are that would change your financial picture. Again, the umbrella here isn’t about, Hey, I want to go teach on the thing like, no, no. What are your financial goals? What are the three things that are simple, measurable, actionable, that would help change your financial picture? It might be hiring an accountant, maybe it’s checking your budget once a month. It can be really easy. They could be really complicated. Write them down right now. So that’s your homework. Finance, pretty simple when it comes down to it, but I want you to do the real work again, rolling your sleeves up to get in the deep end of your own practice to understand what’s actually happening. Put your feelings aside. Look at the numbers, know them. Get clear on what your actual rate is.

Get your budget in place. Start to look at your forecast so you can prepare for your own success and know your own value. Thank you for watching.

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Rebekah Rotstein – Push and Pull Reformer (30 mins) – Level 2/3

Hi, I’m Rebecca Rotstein and I’m happy to be back here at Peloton as anytime sharing with you a new reformer class where we’re going to explore concepts of push and pull. And it’s related to this theme of integrated movement and contraction and expansion. So I’m using here a reformer that is a balanced body reformer. I’m using two red Springs. You may be more comfortable with a little less tension. I’ve tried it on a stock or I used a red and a blue.

I tried it also on a grots with just a single spring. So what you’re going to play and explore. So we start seated on our box and we’re going to place our hands on the foot bar and we’re going to start off with some arch and curl type of action. So we’re going to move our spine, we’re going to pull on the bar as we arch and extend and exhale gentle push into the bar. [inaudible] and inhale, pull and exhale, push. So we’re feeling this whole continuous movement throughout the body.

Inhale and exhale and notice how the push occurs through the hands, but it reverberates and transmits through the spine, through the trunk, down to the feet. Inhale and exhale. [inaudible]. Then we’re going to make a wave like action. So we’re gonna pull and the movement’s going to start from the pelvis and it’s going to transmit and undulate up through the spine. And exhale, push and inhale pole and exhale, push. So you’ll notice that the elbows start to become involved as well. And exhale, push, and then he’ll pull and exhale, push.

Then we take one hand and pull and the other hand is going to push. So we inhale and exhale. Inhale, and exhale. Inhale and exhale. Inhale and exhale. Now stay here. Switch hands and inhale and exhale and inhale and exhale. And I just can’t help but smile as I do this because it just feels so glorious on my body.

Inhale and exhale and just feeling grateful for the movement that we’re capable of. Let’s do one more inhale and exhale and pause. Placing your hands here on the bar. Just do a gentle pull so that you can experience more of the movement through the collarbones rising an exhale. Now let’s sit sideways. So we’re going to do our push and pull here.

We’re going to lean away. Here’s our little pole, and you’re going to feel a nice stretch along the sides along probably the scaling area of the neck as well. And then we push to side and we pull to bend away and we push to go in and breathing it. Any pace that you want and any pattern that you wish. Let’s do one more [inaudible]. And now let’s stay here for a moment and curl down and circle around and side.

Been in curl. So you’ll notice that there’s still this contact with the bar. Push and pull, and hopefully you don’t get dizzy. And all the way up and side bend away and rise. Let’s turn and try the other direction. So we first pull and side bend away and enjoy that stretch.

Maybe pull the head in a little bit to intensify or to change the direction or the angle and the vector. And then we push inside. Bend toward the reformer and we pull and bend away and we push and go toward and pull and Benoit and push and go toward. So the breath is that conduit throughout all of these movements. And then we’re going to do one more where we go away and we’re going to roll forward and push yourself up and over and pull yourself back in and push yourself over and pull yourself back in last time and push yourself over and return to face the bar. Now we’re going to get a glorious stretch on the rhomboid area between the shoulder blades, so we’re going to roll back, but we’re going to remove one hand.

So I’ve been playing with this for a while with clients. It feels so good between the shoulder blades directly where the scapula comes in, attaches to the thoracic spine. Don’t try and relax your shoulders. Don’t try and pull your shoulders down. We’re basically doing everything we always say not to do. I want you to elevate your shoulder.

That’s going to maximize the stretch here. Oh, it feels really good. You’re going to try the other side. If you don’t have access to a foot bar, I mean hopefully you do because you’re doing a reformer class, but if you ever want to do this, you can just hold on to a doorknob. Inhale here. Exhale. All right, let’s sequence this. So we’re going to go into that stretch and then we’re going to pull ourselves up and forward and we’re going to go into the stretch and we’re going to pull ourselves up and forward so we add in a nice spiral and pull ourselves up and down and pull ourselves up one last time and pull ourselves up. And last one and it’s that poll that undulates and transmits through your whole spine. Placing your hands down here. We’re going to add in a little wave stand.

So we’re going to roll up and come up so you might have to come a little bit closer and then we’re going to sit back and you also may need to have somebody stand or sit on your reformer. If you’re larger than I am, you’re going to pull up and then we’re going to sit back and pull up and sit back. So if you are more than five feet tall, you may need to keep your knees bent. You might not be able to straighten them as much as I am and go one more and up. Now we’re going to make it even more interesting though because we’re going to place our foot bar securely down and we’re going to do a little bounce. So we’re going to sit back and feel that pull and we’re near you. Leverage that pole for a little less elastic recoil and up and up.

And notice that moment of suspension. Whoops, there goes, there goes the foot bar and two more. So I’m going to have to be a little careful that I don’t use my entire body weight as I was before last one and lowering down. Now we’re going to sit sideways. So again, I recognize that my height gives me a certain advantage in fitting to small spaces. If you need, you can move the box a little bit wider or you can bring your foot closer into you because we’re going to take advantage of this foot bar now to stretch our pecs. So I’m going to lower myself down and I will screw this up just a little bit. So I’m Loring myself down.

I’m bringing my entire forearm here onto the bar and I’m going to take the other hand for leverage to push myself away so that I can get a great stretch on that chest. Breathing in and exhale, lowering and whew, this feels wonderful. And so it’s, it’s more about playing with how we can take advantage of this rare piece of equipment. It’s not just the reformers, it’s what are the parts of the reformer, what else can it do for us? What is the shape and how can that play in interplay with the shapes of our body and the shapes that we create? All right, last one. We’re going to come all the way up here. So we’re going to take this moment and now bend away and get a stretch here on the hip and breathing in.

And exhale and inhale again, a gentle little pole on the foot bar and return. And last one. And let’s try it on the other side. So I’m going to again, make sure that the heel of the hand at the very least, and the forum or in contact with the foot bar, and I’m going to drop myself down and you’re going to do it as much as you can just to make sure that you experienced that stretch on the pecs. And we’re going to take the other hand and push ourselves away. So one of my very dear friends calls this, her chicken cutlets her, her pecs, he’s like, my chicken cutlets are tight.

So we’re giving ourselves a little release on that. And the tension here I find can often not just pull my head forward, but it can also restrict that movement through my neck. So it’s interesting to think about the neck as it relates to this area of the chicken cutlets. And last one holding breathing in, exhale and sitting up. And then we’re just going to do a gentle side bend over, pulling again onto the bar and coming up. And let’s just do one more like that. So we pull, then we come back.

Let’s go to the first side and let’s play with a little lunge here. So I’m gonna place my front foot in front of, if that makes sense. My front foot in front of the box. And depending on your height, you may want to elevate yourself by sitting on something a little bit taller. So I’m going to bring my foot a little bit closer into the front foot and I’m going to just do some lunges here and I’m getting an intense stretch through the back hip. I’m watching to make sure that my hips are as square as possible so that I’m not twisted and rotated, going up and down, and all the while I’m trying to relax my shoulders.

So I’m using this for a little balanced support, a little additional, um, help if I need it by pushing down on it. But I’m also thinking of squeezing my hips together and I’m going to hold, breathe in, and now I’m going to round and rise and then I’m going to bend away and I’m gonna take the free hand. And I’m going around and crawl forward and then a gentle opening and we’re going to try the second side so we go into that lunch and organizing yourself first to make sure that your hips are square, to make sure that you’re well positioned. So we go down and up, down and up and we’re working so much through the lower body that the upper body after all that nice release work is able to just stack and rest on top of the hips and on top of the pelvis, letting the legs do their job and last one stay and now we’re gonna round and rise and we’re going to take the free hand and side bend over and hurl forward and expand and return. Now comes the fun part. We’re going to turn around and we’re going to move this box a little bit closer to the bar and at this point I’m actually going to lower the foot bar. You have your choice, you could keep it higher, but I have a feeling that for most people it’s going to be a little too high.

It’s going to be too much extension. The reason is because I use this exercise in one of my spirals workshops and it can be challenging to get, uh, so much flection in the shoulder. So we’re going to explore it on a low setting, but you have the option. All right? We have our feet relatively parallel. The bar is positioned just I would say just around the point of the inferior angle of the scapula.

But depending on where your restriction is in your spine is where you’re gonna position it. So for me, I have a little more restriction, slightly higher. So I’m going to let it go a little higher. I’m going to lean back. So I’m allowing my head first just to rest on the end of the frame. Now the goal is the elbow should not be wide. We want to narrow the elbows here. So what you could do is take one hand and give yourself a gentle spiral.

Other hand, a gentle spiral so that you’re spiraling the elbows inward to help position the humeral heads in the sockets. And then we’re going to push and return. So part of the action here is that you’re in a bridge and by being in a bridge, you’re also reducing too much of the torque happening throughout your spine. If you’re down here, it might be possible, but it also might just be too much on the shoulders. So you keep the hips high. Let’s do five, four, three, two, one.

My shoulder is a little funky today and we’re going to stay here and then we’re going to start to lower and we’re going to start to lift. So we’re basically massaging and mobilizing that area, the thoracic spine and two and one, and lowering all the way down, letting it come in. Now, place the hands behind the head and we’re going to roll onto the side. So we’re on the side of the scapula. I don’t want you on your ribs unless you’re there intentionally. I don’t want you to accidentally dislocate a rib.

Another option is you might want to play some padding on the foot bar, but this is a wonderful trigger point release around the lateral border of the scapula. Inhale, exhale. So play with this. Maybe you want to try moving a little bit higher up, I should say lower down, technically closer to your pelvis or maybe you want to go higher up, closer to the armpit. There’s some great uh, Terese minor trigger points are on there. Some inference, infraspinatus trigger point. So some of these rotator cuffs you can get some trigger points that can create some restrictions and then we’re going to return to the side and we’re going to go to the other side. Oh boy. I think my shoulder liked that and so I’m basically just moving. I’m finding where it’s calling and speaking to me. If something feels like it’s too painful, by all means backup.

You have to listen to your body and you have to pay attention to it and respect what it’s saying to you. Maybe it’s asking for more, maybe it’s asking for less and let’s do one more. Let’s go a little bit lower, like we were saying, see what that feels like, or maybe you want to go a little bit higher and then we’re going to return onto the back and we’re going to find a place, a different point on the back that needs some of that mobilization. So part of the secret is the angle on the size and the circumference of the foot bar because it’s just in the right position to give you an extra little mobilization and what’s often tight [inaudible] thoracic spine. Let’s do one more set, push and notice a difference. After we’ve done that movement of the trigger point, release three, two and one and let the elbows bend please.

The hands behind the head nod and curl and come up a little bit higher on the bar. And I’m ready now to begin a new part of my sequence. So I’m going to lift one foot up and I’m going to bicycle down and up and down and up and down and up. Let’s try the other foot down and up, down and up. So I’m still pushing. I’m still pushing through that foot. Let’s alternate. One, two, three, four, five, six. With the feet up, bend the knees and let’s open the arms.

Expand and push the carriage away and lower the hips. Bring the hands behind the head and curl forward. Here’s our contraction. Let’s now come into single leg stretch. So one, two, three, four, five, six, seven, eight. Lower the feet down. Expand, opening the hands, placing them onto the bar and pushing the carriage away and lowering back down. Place the hands behind the head. Drop the chin and fold and contract. Let’s do some scissors. Lifting the feet up toward the ceiling. Laura, one leg pull, pull, pull, pull, pull, pull, pull, pull. Two more. Popo, Popo and final. Expand rates. Savor, push and lower the hips if you want. At this point, if you’ve opened enough through the chest and that thoracic spine has mobilized enough, you may be able to keep your hips down at this 0.3, two, one or maybe you don’t straighten the elbows all the way and place the hands behind the head and let’s roll up.

Push the hands into the box and just feel the connection into the back of the shoulders. I don’t know if you noticed what I started to do. I started to thrust my chest forward. That’s not working my shoulders, that’s just working my back. So let’s stay expansive through the back and push through the hands, feeling the connection. It’s almost like an isometric version of chest expansion and return and exhale, push looking to one side, looking to the other side, looking to center. And now we’re going to get even more interesting because we’re going to place our hands here on the foot bar. This isn’t the foot bar. This is the box. Sorry.

I do know my equipment. Apparently we’re going to come all the way forward and we’re going to think of doing a leg pull front or back, I guess you could say and lowering down. But first we start off with a plank. Uh, now let’s add in our leg pole lift and lower. And I’m just doing a variation where I’m pointing and flexing, but I’m trying to keep my pelvis and my hips level and then I’m going to bend the knees, rocking back onto the heels.

I’m going to bend. It’s almost like our long back stretch. Yeah. Well let’s reverse it. Don’t worry about the direction you’re going. Just find the fluidity of the movement as you push. And there’s a pull as well.

So I pushed through my hands and I pull through my heels once more, and we’re going to take one foot and plant it down. Pivot through that hand. We’ll do a little stargaze or stretch. After all that work on the arms, it feels good to stretch them and return down. Reposition the hands, reposition the feet. Other foot pivot. Oh, enjoy and savor that doc. Bend haze or expansion.

Place your hands her right back again. All right, you ready for some sissy squat prep? Take one foot plant the ball of the foot, and we’re gonna rise up and down. So I started to actually do dips, but rather than that, I want to keep the hips up. So I’m going to go up, up, up that back thigh is burning, but I’ll tell you this, this movement has been so helpful for me, especially in hiking so that when I’m hiking downhill, my knees hurt anymore and push, push, push, push, push, push, and once more pull the hips back. Let’s bend the knees. Let’s just do a set of dips for three, two, one and our triceps are on fire. Now let’s actually get onto the reformer itself. So I’m gonna lift the foot bar. I like to put it on its lowest setting here as I lift it this way I have it on, again, I have it right now on two reds.

I would say for this you probably want to keep it around what you would usually do the long strip series on. All right, we’re going to actually pull the box a little bit closer for what we have in store and a little bit as well. So I’ll start on this side here and as if you were going to do scooter, you’re going to line up your bottom foot with the knee and you’re going to first just test out. It might be a little bit heavy, but we’re first just going to experience what it feels like to get that little activation to the back of the hip while we push through the hands and just do two more here and then we’re going to lower ourselves all the way down. At this point I like to place that front foot or the planted foot a little bit lower. We’re going to take the bar hands and place it anywhere that you can reach on the bottom of of the frame. And we’re going to isometrically pull here as we push and try to keep your hips relatively square, a couple more, three, two.

So I’m actively pulling through my right arm as if I were doing a lot pull. Whereas if I were pulling on a door that won’t move and back in. Now, let’s try it with the other side, giving just a little pull so we feel that connection into the back of the shoulder here. And then we’re going to come up. So we’re going to push away and we’re going to rotate and we’re going to contract and we’re going to expand and contract.

So we’re expanding against the resistance of the strength Springs, which are contracting along with us. So we use and leverage the metaphor of the Springs and lowering all the way back. And now place both hands onto the foot bar and let’s come into a little plank, a little long stretch pushing out, but against one shoulder rest out andN , N , N. N. now the outside foot is going to come up and we’re going to go into a little arabesque. So we’re going to lower the foot, lower the hip, lift the foot, lift the hip, and we’ll lower and lift and lower and lift and lower and lift. And this time a lower and lower the foot all the way down and let it rise and lower and rise and lower and rise and lower and stay.

Just experience that stretch for a moment and allow your heart to float forward and up and exhale. And let’s replace one foot with the other and come right into the center. And let’s just do one up stretch. So we’re going to push back and return in and undulate through the spine and push and pull in the last one and reach and pull in and place one foot removing the other foot and lower that foot down. Bend the knee and we start on side too.

So let’s first just line up our thighs and begin pushing back just a little bit. Feeling a little bit of the connection in the posterior hip here. Couple more. Breathing in and out and feeling this effort that’s occurring through the upper body, this connection that’s helping stabilize the entire shoulder girdle and come back in. Now bring that foot a little bit further forward. We’re gonna lower our chest down as we push out and pull. Actually, I think I had my hand on the frame itself, so it’s not quite so awkward.

And so I push the courage all the way out or as much as feels appropriate. It feels a little bit heavy to me on this, so I’m not gonna probably push all the way out, but I am going to pull up against the inside of the frame. Maybe I did pull, maybe I did straighten the knee all the way. It feels better now to one, but now we’re going to switch and we’re going to place the other hand on the outside of the frame as we go forward. I’m finding it feels a little more natural that way, but now the same side arm as the supporting foot is operating and when I say operating, it’s active.

It’s isometrically contracting as I pull and return back in. Alright, let’s come back on here because I think I may have done it differently on the other side where I had my hand here the whole time. Forgive me if so, we’re going to expand and contract and expand and contract and expand and you might notice as I do, it feels very, very different from one side to another and that’s okay. We acknowledge that we’re asymmetrical. Sometimes some of us have more asymmetries than others and back in, and we’re ready for our arabesque. So we’re going to bring first the feet together and let’s just push out in it cause it is a little different side to side. So our long stretch, and we’re going to lift the outside foot and lift and lower.

So the hips lifted, the foot lifts the hips lower as the foot lowers up and down. So here’s the pole, here’s the push, two more. And then we lower that foot all the way down. So feel the connection as you push out through your hands. And we’re gonna let the carriage come in and the foot rise is in, the foot lowers, has it pushes out and up and uh, and up and down.

Last one and down. And we’re going to return with our feet. If I can unstick my feet, coming into one more long stretch and coming all the way in. Now let’s lower the knees and we’re going to sit to one side. So we’re going to take a breather here as we push and notice how pushing yourself, pushing your hand into the foot bar allows you to get this sense of sitting taller. So I’m going to take advantage of my feet against the shoulder rest here and I’m going to lift and swivel.

So that took a little bit more effort than I anticipated, but now I’m going to have my feet away from the shoulder rest and lower and swivel and I’m trying to not move the carriage. That’s the secret. And lift and lower and lift. Yes, it’s quite a bit of an arm workout and lift and stay breathing here. Push the carriage out and one more up stretch. Pulling yourself right back in.

We’re going to walk forward and we’re going to come with one foot onto the bar. And actually let’s lower, sorry the box. I keep calling the box, the bar. We’re going to lower this foot bar and we’re going to do mountain climber from the one to chair, but on the reformer. So our hands are going to be right here and we’re going to be in a curled position. We’re just going to push two. So the ball, the foot’s against the edge of the carriage. Three, four, ready? Hands behind the head. One, two, three, four, five, six, seven, eight.

Back. One, two, three, four, five, six, seven, eight. And try and straighten that knee. Get a little stretch. Now we’re going to switch sides. So you might want to hold the foot bar and we’re gonna try the other side. So first, just in this position here, push and get the organization in your body. Mind feels a little interesting. So I’m gonna give myself a little hands on adjustment.

You can do the same and one, two, three, four and we’re ready to begin. Hands down. Excuse me, hands behind the head and one, start riding. Two, three, four, five, expand. Six, seven, eight and contract, two, three, four, five, six, seven, eight. Let’s turn around and we’re going to do a little version of an arch and cruel sort of elephant style with our feet on the foot bar. And our hands are going to be at the very edge of the carriage. So you can pull the box back as much as you want. I keep saying this is the foot bar. I don’t know why. We’re going to try.

We’re going to push out and exhale, curl ant and arch to push. Exhale to curl or to push. Now at this point, relax those shoulders wide in the shoulders and see how it frees up your neck and exhale, two more. Inhale and exhale. So we started off where we began. Exhale, walking the feed in, placing your hands onto the actual foot bar. Your feet are on the box. I think I finally got that right. And rolling up, opening the arms, lifting up and come down to center.

Thanks so much for joining me.

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Amy Havens – Active Aging Mat (55 mins) – Level 1/2

Hi everyone. I have a mat class for us today in this class is geared toward the older female clients. I’m older is really what you might describe as older. Um, let you do use your discretion. But uh, someone who can get down to the ground and up on their own should participate. If you can’t get down to the ground and up on your own, this isn’t your class because I’ll be doing some up and down. Okay. You, if you have osteoporosis, you can take this class. If you don’t have osteoporosis, you can take this class. Uh, for those that do have osteoporosis, we’ll, we won’t be doing any loaded flection.

There will be a little flection and I’ll talk about that when that time comes. Uh, for you teachers that are watching, hopefully you’ll get some ideas that you can work with this population. And for those of you who are at home, our members that are enthusiastic and are doing polarities with us, welcome and thank you for joining me. I have a soft spot in my heart for you all. Um, so this class really is focusing on standing balance, proprioception, hip strength posture in her upper back and some standing loaded work in the legs for strength. So lots of things and a little bit of wrist. Your whole body, you’ll need these props, some kind of dowel or stick. I’ve got a metal one. You’ll need some kind of squishy ball, kinda like not fully inflated.

You will need a couple of hand towels. I’ve got one rolled up and one that’s still kind of bolded and then a tennis ball or something like that. Four feet and then a TheraBand loop or piece of TheraBand that you can wrap around your knees for some hip work. Okay, we’ll get started. Let’s, when you put the ball down on the ground, let’s hinge from the hips gaze you’re folding down, placing it down already, a little balanced work and let’s just scan the body first of all, legs underneath Elvis. You’re in parallel or thereabout. Your toes can phase out a little bit and just take about three deep breaths here. Nice inhale through your nose and an exhale and just kind of gathering some energy and focus through your mid body.

So those inhalation moments were letting those ribs expand and articulate. Open a little bit and exhale and just feeling maybe some muscle tone in your tummy. Okay? Nothing too incredibly deep. But let’s grab the ball. So reach out with one foot and put one foot on the ball. And I want you to go on the ball of your foot on top of the ball, okay? And just lightly press it.

So what I want us to feel first here and with the connection of how our foot and the muscles down with the end of our body have some re a relationship and connection of course from our hips. So hips down, but also from feet up. Okay? If you feel unsteady, I didn’t mention this, you could also have some kind of stick or a chair nearby for some of these. Okay. So hands on hips is where I’ll be. And what I want us all to do is lift through your spine, create some space between your rib cage and your hips. And see if you can press your ball without shifting your weight too far forward.

Okay. And then just release it. So it’s like, um, if you’re stepping on something outside, I don’t want to say a bug, but stepping on something, you’re pressing the ball of your foot down and then releasing the tension. There’ll be a subtle weight shift, but I don’t want you to really shift ahead. Okay. A, the ball might roll out from underneath you and that’s a little bit, not what I want, but also I want to see if you can feel some opposition. So here goes some of the relationships as we pushed down with the ball of the foot. Less think of ourselves growing axially longer. Okay. And then release your pressure and press the foot.

And I have my heel, somewhat normal, not too high of a heel, not too low. Just feel the effort of pressing the ball and hopefully some work up along the back of your leg, up into your hip, all the way into those glutes and hip extensors. Okay, so a couple more. Just press release the pressure and per press and release the pressure. Let’s up our ante, cross your elbows, press your elbows and hands together so you’re gonna feel more muscle connection in your shoulder girdle to your sides. Four more times. Let’s take a breath first. We’re going to push on an exhale. So press the ball, release your pressure and this fellow and for us the ball and release two more.

And press the ball. You’ll feel the engagement of your hip in the back of your hip and your last one. Press the ball. Stand nice and tall everybody and release the pressure. And then lower your arms. Let’s do the other side. So just step down and feel the difference from foot to foot.

Scoot that ball over. Okay, so it’s the ball of your foot on the ball. Feel yourself pretty steady in your hips. You may have to wiggle into place. You’re tall. Okay, hand on hips. Here we go. Pushing your foot down on the ball and release again. We’re trying to minimize weight shift forward right now. We’ll get there later.

So think, just push down but grow taller and push down and grow taller. Okay? Keep on going and feeling that work. Now starting to probably to increase or the muscle work increasing in the back of your hip and the glutes and hamstring junction right there and press okay. And two more before we take our arms up. And here we go. Our last one, we’ve already take our arms up so we had more with our arms folded. Here we go.

Exhale, press the ball and release and exhale. Press your ball and release. And I know maybe some of you might be thinking teachers especially, uh, and maybe if you’re doing this at home with me, if this is hurting the bottom of your foot, you can step off for a second. You don’t press very hard. I know that the fat pads on the bottom of our feet start changing as we get older user discretion on the press.

But you do want to keep the tissues on the bottom of your foot healthy by giving them movement. Okay? So if it hurts, don’t do so hard that it hurts, hurts, hurts. Um, I think you know what I’m talking about. Okay. Next place is your heel. I’m going to stand to the side for this one just so you can see there will be something more specific. So the ball of the foot of his on the floor, put your heel on the ball lightly for starting for starters. Okay, let’s get a nice sense of upright. We’re going right into those folded arms. And then the same thing. I want you to press the ball with your heel without rocking back or forth.

So on an exhale, we’re going to smush the ball and it’s really a feeling contracting all the way through that gluteal area in hamstring and grow taller as you hold the push of your heel and release three more times. Let’s breathe in. Exhale, press stand tall and release. Two more. Press the heel. Can you stand taller and release and one more press and release. Okay. Other side I think I’ll just keep turning sideways so you can see.

I don’t want you to shift your weight back and forth to get the muscle connection, pressing your hands against your elbows. Your shoulders are set back. Take a breath. Here we go. Everybody press your heel. You Longet your spine and release. Press the heel down. Spine grows tall.

Hips aren’t hiking up and release. Last to pressing down in your tailbone is right underneath your spine. Your abdominals are pulled against your low back in one more and press and release. Okay, and just step off your ball. That’s really all we need it for for now. We may see it later, but I’m not sure and to put it down. Okay. Lastly, before we get to the mat, start to move the heels up and down off the floor. I want you to rock through the balls of your feet.

Just moving through those metatarsus joints, flexing. We really want to keep those foot movements, agile, mobile, Kay, knees tracking straightforward. Now pause and then just angle your legs and your toes out a little bit, kind of out to the side and we’ll do the same thing. So I’m lifting a heel and lifting a heel. I’m trying to get us to bend or flex right in those metatarsal joints of the foot. And if you’re home doing this and you’re saying, gosh, that’s hard to do. Yeah, it is hard. But if again, you gotta keep doing these things, uh, or else we’ll really get too stiff in the feet, which could lead to not walking efficiently and effectively and well, I don’t want you to trip and fall. Okay?

So having good healthy mechanics of the feet and ankles is essential. We’re going to work on just soft knee bending now, so your knees are pointed straight forward, your feet are straight forward and all we’re doing is just subtle and little knee bends. And I want you to notice where my knees are pointing. They’re pointing straight forward and you know in mind from hip, knee, ankle, toes rather than knees in. Okay? So if you need to look down and check that this is what needs in would be like, we’re not really interested in that. All right? That’s not what we’re promoting. We would rather go this way or even bias a little bit. Knees out.

Let’s go for more. So one and two. You might feel some stretch in your ankles and we’ll hold the last one four. Just hold right there. Okay. Now, right here in the crease of your pelvis where your leg meets your pelvis, that’s your hip joint. I want everyone to start to tip their torso forward and do so with the new long gated spine or flat back such as this. And then just bring your torso above the pelvis.

All we’re doing is tipping forward and back, tipping forward or hinges we like to call it, and then coming back a couple more times. So as you’re hinting, remember the heels on the ball that we just did. Pretend your heels are on those little ball hosts. You’re pushing your heels down and see if you can feel some connection right in your buttocks. Just in this small little move here as if you’re pushing your heels on the tennis balls. Okay.

We’re waking up some pretty big connection back here. One more time. Yeah. Okay. Last thing to warm us up. Let’s take our arms slowly above our shoulders. I’m reaching my arms quite up high. I like to think of the stars out here and reaching up to those stars and just take both arms up and just do a little soft one side.

Then the other side. Okay, one, uh, arm and rib side up, and then the other side I want you to breathe a little bit more fluidly. So maybe an inhale on the reach and an exhale on the release, the other side and inhale and an exhale and an inhale and an X. That’s okay if the rest of the body is starting to move with you at sexual, I love that. Let some natural organic movement happen. Let’s go just a little quicker for eight movements. One and two and three.

Hopefully you’re feeling some interesting stretch in your front here. Four, three, two and one. Lower your arms right down in front of you. Next one more thing before we get on the mat. I promise take one foot and step backward and one foot is forward. I’ve got some distance. I decide between the feed for extra balance support.

You don’t want to step your foot directly behind the other one that sun steady. Okay, so take a little bit of stance separation. Now, Ben, both knees, a little soft, the back heel can come up, that’s fine, but I want you to take the pelvis here, the top of your hell pelvis, and pull your top hip bones backward a little bit and your pubic bone slightly forward. So it’s a little bit of an angle change of that pelvis like this. You don’t have to do much a little bit. You’ll feel some stretch occurring in the front and the hip. Let’s take those arms again. Eight movements, two, three and four just to let those ribs start to move.

And six, seven and eight and then change sides. So the back foot comes up. Second footsteps back. This is to stretch to the front of you. Okay. Your abdomen muscles and down into your hips. Here we go. So you’ve got your stance set up, arms can reach either arm to start is fine, and two and three breathing.

Feel the stretch. Six and seven and eight. Okay. And then take both feet together. All right, we’re warmed up. I think you’re warmed up. Let’s get down to our mat now. I’ve got a high mat. I’m lucky if you’re at home and you have a low mat, try to do so by going through that hinge like this to get down, maybe down to your knees, okay, and then down.

But I just don’t want you to go into that real rounded back kind of posture. I’m trying to get rid of that thing. Okay? Move your props a bit away. You’re going to want that cushion for your head right away and probably your towel. Okay, we’re down in our mat now. Everybody bend your knees and place your feet flat.

You can have your feet wider than your hips or right in line with your hips. Make it comfortable for you. Hands behind your knees, unless just all take our arms and use your muscles in your arms. What I mean is kind of pull your on your legs and establish a really high lifted back. Okay? So we’ll take a nice inhale through our nose. Let’s use some exhale and move our pelvis now and I want you to rock your pelvis back a little bit and I’m thinking pelvis more than spine this point and rock it back up. Small weight shift. This is really to start some strength work in your abdominals and the lower region.

Really kind of the sides here and lower belly and some mobility of your low back in your pelvis. Okay. Now as you do these weight shifts in these rocks, can we still think that we’re tall from the rest of our spine up even though our pelvis is rocking back a little bit? All right, three or four more and you can exhale. I think about really easy movement motion in your back and your lower spine and last too in the last one and that’s it. Walk your feet together. Now we’ll get down on our back. I’m going to use my hands to move my fetal or hips a little bit forward. Now if you do have an osteoporosis spine, you don’t want to roll on it.

If you’re not that woman you could or man, you can roll back. I’ll show the modification, which would be to come down, elbow, elbow, and lay back. Okay, here’s that ball. Let’s put that underneath our neck and skull. Don’t go to sleep. Walk your feet a little closer to everybody. Heels towards sitting bones, and then what I want you to do with your neck is lift your chin more so the chin is pointing straight up to the ceiling.

Rather than having your chin compress down on your chest, I don’t want your neck so flat. Okay? Your chin really should be more lifted so that your neck has a curve to it. This is to support your neck. Take a breath in through your nose. I want you to exhale and feel your abdominal muscles pull inward. Gather inward. You can curl your tail a little. That’s fine.

Let’s do three more. Inhale through your nose and you’re excelling. It’s just very internal work. Thinking of that strength from your abdominal muscles, really coming in against your organs and your spine. Last two inhale and an exhale. Simple, simple, but effective. One more time.

Nice port for your neck. Now let’s add on. Take a breath. On the next exhale. Take one leg and start moving from that hip joint and just bring that knee up and then lower the knee down. Inhale, alternate sides. Exhale and raise the opposite side. Inhale, step it down. Exhale the first leg and so eight that’s four already, so right from the hip joint.

You’re bringing your thigh towards your chest. You’ll probably feel some stretch in the back of your back. Second leg, exhale and shins still facing the ceiling. Last one on the first leg and lower last run. The second leg, you’re going to keep that leg there. Everyone hold your position.

See if you can engage your tummy inward a little bit more. Hold it there as you bring the second leg to join this first leg. All right, so you all have two legs towards your chest. Let’s take our hands right on top of our knee caps. Gently start stirring your thigh bones. Outward circles, inward circles.

This is to bring some sun warmth into your hip joints, some mobility in there. Other way about four or five circles. Why don’t you to do this and see if you can hold your belly button region in against your body. Stabilize that support. Okay. Keep your knees towards your chest, long, arms by your side and gently press your palms on your mat. Open your shoulders and see if you can press the back of your shoulders down and then release that effortless. Do twice more so the hands against the mat, but it’s also the back of the shoulders against the mat, the stomach in and release. Inhale, and one more time again, press. Now if your thighs are tired, being held up like that, which they might be. Just set your feet down. Let’s do three more with the feet here. Inhale, same idea.

Press the hands and shoulders back. Inhale, release. So really good exercise. Basic to work. Some posture correction across your upper back. All right, and that posture zone in your chest. One more time. Inhale, exhale and press. Okay. You’re not out of the woods yet with your abdominals though, and your knees. So I needed to bring a knee back up. And then the second one. All right, hands on your shins. Either side, you’re going to pick an arm to reach to the ceiling to take one arm up.

I want that shoulder blade on the mat. Take the opposite leg forward so you’re going to have to move the other hand. So one leg reaches forward as the other arm is staying reached up to the sky. So if you could just hold this position your stomach in your back on the mat, your chin to the ceiling, and then bring those limbs back in. Okay? Pretty simple. Second arm to the ceiling, shoulder on the mat. Opposite leg reaches forward of you.

Hold [inaudible] get longer out of your spine and then bring everything else. Let’s take it a little more fluidly. First arm, opposite leg, going to reach up and out and bring things together. Second arm up out with the lait and back in one more. Each side, one arm up, one arm straight forward. Your back should be on that mat and in and second side.

Okay, we’re going to make this a little bit more exciting and maybe a little more challenging. So first arm up, first leg out. Okay. If you want to lower your leg and reach your arm further behind you so you’re increasing the load and the demand and the stability challenge in your mid body. Bring them back up where they started. Exhale tote two more times. So arm reaching overhead leg reaching long in front of you spine doesn’t come away from the mat and bring him center.

Last one on this side. Exhale, hold those abdominals in and then bring everything back to centers. The second leg and arm ready leg out. Arma you could also just hold here and repeat the first sequence or go for it. Arm, overhead, leg reaching, long and center. Round to exhale. Arm reaching leg, reaching abdominal, supporting the spine and in we’re always wanting to get long and Palase.

Long spacious, strong open and everything comes back in. Okay. Stir the legs around again and around the other way. And then I want everybody to place their feet back down on the floor. Stretch your legs out and flex and point your feet. Okay. In fact, to start a little rocking with your legs, that’s fine. Alright, back in, leg up and leg up. Now one hand in front of each knee. Hands are pretty high up by your knees.

I want you to take a breath through your nose. And then as you exhale, pull your knees into your hands. At the same time your arms are pushing your legs away. It’s a very intense abdominal exercise. And then release two more times. Knees, pressing hands, inward hands, pushing knees. Outward. Stomach is in and release. And your last one.

Knees pulling into him. Hands, pushing away on the knees and release. Okay, place your feet down for good for awhile. Okay, I think I have my dowel. Here it is next to me. Everybody reach in. Grab your doubt. We’ll now where your stick. Okay. So what is in your hands? You’re gonna reach it right up above your shoulders. And for right now, let’s just take a look up at your wrist and we want the risk to be straight, not flexed or extended or rolled like this yet. Okay? We’ll be moving through there, but I want you to establish first a really nice straight line here. Keep that as best you can. Let’s begin by reaching your arms back.

Any amount, any amount works. Some of you are really mobile and you can take that. Dow will all the way probably to the floor. Some of us have a stopping point. I don’t want it to hurt your shoulders, but I do want you to feel like you get some stretch in your underarm area. Okay, now raise those arms.

Reach your Dell all the way forward towards your thighs. Touch your thighs, so it’s an arm arking movement. Here we go. Up toward the ceiling and back overhead. Any amount, chin is still toward the ceiling. And then bring your arms up and toward your thighs. Two more times. Arms up, arking back. See if you can go a little further.

Arms straight up and toward your thighs. And one last time. Inhale, keeping those wrists straight. Kinda glance at those and then bring your arms up and then to your thighs. Okay, now bend your elbows to the mat. Just let your arms rest for a minute and then we’ll take those arms straight up.

Again, this is where I want you to move the wrist, so curl your wrist. It’s a sense of rolling. The Dow will forward and you’ll feel a very interesting stretch on your wrist. That’s important and intended, and then roll the wrist the opposite way. See what you feel. One way is probably going to feel easier than the other. Roll forward.

Roll backward, roll forward and backward. A few more times. Want to do a couple little checkpoints? Chin away from chest, shoulder blades, flat on the mat. Okay, ready for some coordination, everybody, so keep their wrists moving while we roll and move the arms back overhead. Roll the wrists, take your arms back overhead. Keep some movement going.

It might be easier and keep those risks moving and we’re going to take the devil to or thighs. Keep ’em moving. We’ll just do two or three passes because this starts to get a little fatiguing and the arm muscles rolling. Those risks. Take those arms if you have a little more, reach in there and keep rolling the wrist arc in the arms for the Dow or the dowel toward the thighs. One more. Roll those wrists, keeps him breath coming in. Exhaling out and roll arms are working towards your thighs and didn’t want to get further. I wonder. I did. Cool. Okay. Put the dowel down. Everybody turn over to your side so that you face me.

Okay. And then we’ll keep rolling onto our stomach for a little bit of back work. Now what I want you to do here is put your squishy ball right at the chest level and then your rolled up towel for your forehead or now, okay, you may need to move one of these prompts out of your way. Okay, so we really want upper back strength and good posture. I really want you to feel that and achieve that. So this ball right in for your chest, you may have to move your breast tissue out of the way. Gowns, just move it overK and then set your hands down on your mat and you should be able to see those fingers out of your peripheral vision. That’s where they are.

My elbows are just rested. Forehead is on the hand towel, legs extended behind you. Now let’s, before we lift to a head and work the back, check your pelvis. And what we mean there is that your hipbones are evenly pressed against your mat and your pubic bone and you’ve got a little bit of tummy in for support for your low back. Okay? Take a breath through your nose. This is not about a lift very high, but I want everyone lift your forehead off your towel. [inaudible] not so high that you feel any strain in your back. If you’re a person with scoliosis or stenosis or a Spani low, low thesis, don’t come up very high.

You won’t want to anyway cause you’ll feel pressure in your back. For those of you, your goal is more length than height. Okay. And then everybody come down with your forehead. Let’s go again. Take a breath through the nose. So as you lift your forehead, let’s do a few more cues. Roll those shoulders, back, stomach, and for support. Long space between your ear lobes and the top of your shoulders and then lower your head back down. Inhale, and then again, exhale, lifting the head.

Now I’m going to invite you to feel as something a little more. Feel your chest pressing forward against the ball. Almost like you’re rolling the ball toward your tower. A little bit of interesting articulation that’s going on in those upper thoracic vertebra, your upper back to help them more times. Lift your forehead.

You can roll the ball a little bit toward your towel. Make sure you can still see your fingertips there and then roll your head back down. One more time. Inhale and exhale and it’s a hover of the head and I’m scanning my towel. We’re looking at it with my eyes and then using my eyes to look forward to the front of my mat and or rolling my chest on the ball. Okay. So I’d like us to keep doing that movement, but with a little extra motion in the neck and turning the head in the neck while we lift. So before we do that, turn everyone to your head to look at me.

So we’ll be on the side of our forehead here or side of our, yeah, forehead. Okay, so take a breath through the nose. What’s happening next? Exhale. We lift that side of the forehead. Turning the eyes to focus down. Rolling that boss slightly forward. Return the other side of your forehead or your temple region down on your towel and your chest comes down. Let’s do it again. So your head comes up, you’re turning your eyes to face down. You’re sliding your collarbone back.

Turn the forehead to the side. We’ll do each side a couple more times. So you’re coordinating some neck turning while you’re working your upper back posture. Okay. And again, inhale as we lift, rolling the shoulders back. Exhale, turn the head, place the head down. Remember this head movement because it’s going to happen again. It just the second lift. Turn ahead and then lower the head down onto the side.

You’ve got one more lift. Turn the head to face center and place the forehead straight down on your towel. Okay, excellent. Let’s keep on going with some backwards, but I want you to come up off the ball. You’re probably happy about that. Put your forehead down on the low towel. Now you need me need to move it further forward so that you’re longer.

Okay, now put the ball in your hands behind the small of your back if that’s okay for your shoulder. Some of you might have some shoulder issues that this angle won’t feel good. If not, just put the ball to the side and you’re going to be doing this with your arms straight by you. Okay? So those of us that who can do this, put it up in the small of your back and let your elbows come draping down. Okay, give me that forehead turn again. So lets turn to face each other. I’ve got my eyes looking at you and here’s your looking my way.

So we’re coordinating, doing some coordination. You’re lifting your head, you’re turning your eyes. Look down, make your arms long behind you. Now reach your ball towards your feet. What does it feel like to reach your chest towards your towel? Turn your head. Let’s start all over. Ball to the back side of your forehead to your towel. Inhale, start lifting. Reaching your ball to your feet.

Head above your towel. Chest forward and turn. Okay. Remember, not too high. This is more about length. Here we go again. Ball to the feet. Chest to the towel. Energy at the top of your head. Turn and down. We’ve got three more. Everybody. Inhale, get high. Lift long. Exhale and turn.

One more each direction and long arms ball to the feet. Turn and lower. We’ve got one more and reaching arms. Two feet. Head to the towel. We’re going to finish with the forehead on the towel and then just let go of that ball. Take it away. Okay. Move your hips a little bit from side to side.

Okay, got one more bit ball back into the chest. One more time. Elbows down. Hands can be palms face up. And what the heck? We’ve got our Dell, we’ll go ahead and put your hands, the dowel in your hands. Okay, so what I’d like you to feel here is again that chest reaching forward. A little lift up off the ball. If you’re with your S’s in your stenosis issues, take your chest down lower, but take your both your feet in and I want you to feel like you’re pulling your heels towards your buttocks, but all at the same time, pressing your hips down to the mat and just hold there. And then lower two more times, heels into the buttocks and then lower. One more times, heels into the buttocks and lower. Now separate the feet a little bit. Just one leg at a time. Two little kicks in. So we have one, two, lower second leg, one, two, lower, one, two, lower and one, two. Let’s take a little breath.

[inaudible] one more and in, in an lower. Okay. Move your Dow wall. Take the ball away from your underneath your chest. And then I’m going to have this transition. Can everybody put their hands underneath their shoulders? Push up a little bit and then wiggle your hips back so your hips are going back to your heels and keep it moving. Keep yourself moving.

We did a lot of back work in your back. Might feel fatigued here, so you’re just going to keep a little bit of movement going. If this doesn’t feel good in your knees, you might want to be this person wagging up here. Um, or if it doesn’t feel good, either place you just rest and come laying on your side because we’ll be going into some sideline here. Okay, so almost done with the floor. We’re, but we have to do our hips still can’t really get away from doing anything with their hips. Here comes this thing, so get it in around your feet of it and the band up around your knees. Okay? Choices. You’ve got choices here. You could come all the way down on your roll towel with your head and you would tuck your arm underneath your shoulder. Something like this. Okay. That’s one option. I’m actually gonna choose similar, but my ball for my head, I like that little more lift for my head. I think you guys might too.

And also then gives your arm a little arm, a little more clearance. So your elbows folded right underneath the side of you. It’s a little strange setup and making a fist and that hand is pushing down my, the side of my ear and head is just on that ball. Okay. I like the ball also because we have to stabilize our neck. Well on this, I don’t want your neck rolling around so you’ve got to use some muscle in your neck. Your shoulders are stacked one over the other. You can have this hand on your hip, you can have it here for now.

Let’s just start working on clam exercise. So your knees are stacked, your heels are together and that TheraBand, that elastic band is adding a little extra challenge for the hip strength. So we are wanting to pull those knees, rotate the thigh and pull the leg into the Thera-Band. You can exhale. So at the same time that the knee is doing that movement, the leg is doing that movement. Can you all push your forearm down on the mat more?

You might feel like that anchors you and somewhat lifts your weight up off of your shoulder, which is quite nice and you’re not smashing that shoulder, compressing it. A couple more rounds of the femur movement and your leg movement. Hold it now and just see if you can hold it. An isometric hold, pressing your elbow to the mat, your thigh to the ceiling or the wall behind you. Little extras that meaning pull a little more, two or do 10 of them.

Three and four. Five, six strengthen your shoulder by pushing it down in the floor. And three and two. I think I just gave you 12 okay. And lower. Alright, keep your legs bent here. Take your top leg. Just straight up your ankle comes with you this time. Okay. Pull up high enough or press up high enough that you feel the resistance of that TheraBand and you’ll feel the work again on the side of your hip.

And I want you just to start moving your thigh forward. I’m thinking knee coming toward my elbow, but it can’t go far because of the band. And then knee back and forward and back. Kind of looks a little like a ho down going on with my leg. But you will feel the work. We want strong hips. We want a good long spine. Okay, so you can keep going hand on the floor. One a little better, more challenge. Arm up to the ceiling requires a little more stability or a lot more stability. Concentration.

Got a couple more rounds here. I know you’re feeling this. Hips into the front and to the back. Last one, front and back, and then lower your arm, lower your leg and you’re going to rest. Okay, last round is something pretty simple to straighten your leg. Just straighten it from your hip to your foot. Now we can’t put the tennis ball under the heel, but back up your mind at the beginning of the class and that feeling of pressing the heel on the ball. Push your heel as if it’s pushing against a ball. Okay, there you go. I saw you do it. Take your leg a little forward and roll into a small movement.

So I’m moving my whole femur as if I’m rolling. My heel on a ball out there on that wall over there. Just turning. You’re going to feel a little bit more work back in the tush. Okay. About three or four more. One, two.

We’ll do for three and welcome to your external rotators of your hip. Just pause and just feel what you feel really, really clear. Okay. Time for the other side. So use this arm, push yourself up. You’ve already got the band on your knees, you’re just going to wheel yourself around and bring yourself down. Okay, elbow is down.

My upper arm is right up against snug here. Forum was pressed and my hand is pushing the mat. Okay, get the side of your head on your ball. Now I’m putting my ball in a slightly different position on this side because I have a microphone here that I don’t want to smash. So if you’re looking at that and like, Hey, it’s in a different place on her. I’m making a an an adjustment for our filming. Okay?

And there we are, but again, we’re trying not to roll the ball. I want you to feel stable in your neck. This top shoulder should be right above this bottom shoulder. You’re pushing this forearm down and here we go. Clamming the leg and the hip so that TheraBand provides that nice feedback for us too.

And the resistance to strengthen. You could do this without your TheraBand. Sure feels good with it though. Press and it keeps you honest also in your range of movement or for those of us that need more in the hips, you really can use it to increase it. So stretching that hip open and stretching. So the stronger these get over here, the more freedom this hip will have to move in this way. All right, last two press and this particular exercise, these hip strengthening movements are so essential also for the standing work we’ll be doing in a minute and in daily living. Okay.

Keeping those hips strong. So raise your thigh and your foot and just hold here for a moment. Okay, so we just went into front and back. [inaudible] fairly simple. Pulling your thigh in the direction of this top arm and thigh behind thigh forward and thigh, back, thigh forward, thigh, back. Keep going.

See if you can get a little more length connection in your body somewhere. Maybe it’s between your waist. Maybe it’s through the space in your abdominals, like less pressure on your organs. Maybe it’s your neck longer, maybe some posture energy out the top of your spine. Maybe it’s your tailbone getting long out there. Two more. This is a nice challenging exercise.

Sometimes when I align my side, my eyes start to water. That’s what’s happening here. Take your knees together. We’ve got one more round. Straighten your leg. Okay. Get long. Press this arm on the mat. Remember that tennis ball? It’s underneath that heel. Bring your legs slightly in front of you and then start to internally rotate and externally rotate your thighbone. But if your heel was on that tennis ball, you’re making a little pivot in and out. I don’t know.

You’re going to feel that right deep in your hip. We’ve got four more years in and out. Turn in. Turn out these external rotators of your hip. Last one there and fold your knees and rest.

Use your top hand for some support. We need to get up off of our side and come up to standing. Okay, so everybody [inaudible] come on up. You can take your feet out of the loop, your legs out of the loop and just put that down and then I’ll see you here. I am kind of taken advantage of this. I’m on a high mat. All I have to do is step down, but for those of you who are on the low level down there on a regular floor mat roll to one side, you may want to crawl yourself back into a little crouch position and walk your hands up to come to standing. Okay? So kind of take advantage of that sometimes. Okay, next is your folded towel. Put it down.

Now even if you’re on carpet, you can do this. Um, if you’re on a carpet surface, the the out there, it won’t slide as well, but that’s okay. If you don’t have a C, you could also use like a paper towel, I should’ve said, or a paper plate. I should’ve told you that at the beginning about we’ll play. Okay, so now your foot is on the towel rather than the little ball. Still lightly pressed the ball of the foot. Both knees will be bent here. Okay, pause for a minute. Just feel where you feel. I want everyone to hinge at the hips ever so slightly just right in those hip joints. Now we already worked aside of the hips, we’re going to work on a little bit more in standing, so I want you to slide your leg to the side, slide though, towel with you, and pull it back in.

Slide it out and pull it back in. Now you can put your whole foot flat on the towel. I’m not going to get too concerned right now with that. You can also just be on the ball of the foot. What I want you to feel and the work here is the load on the standing leg while this leg is moving out in, in, okay.

And that you’re not losing your alignment with your standing leg. That thigh isn’t leaning in it, staying right over that foot. Okay? Couple more. Should be about nine and 10 now I’m going to give that leg a break and just stand. Let’s try the other side. So you take a little stance with bent, knees hinge slightly forward, and then you start to slide your foot and then towel to the side. Standing leg stays stationary. You’re in a slight hip hinge, nice, elongated spine. You can exhale and inhale, press and in and press and in and seven and aide.

Hope you’re feeling this work here and this work here and your last one. And then we will change feet again. So step around. Now bend both knees again. This is an awkward one, but we want the leg to come forward. Now as you come forward, you absolutely have to wait. Shift to your standing leg and then come back in. My body isn’t pitched forward this time, I’m actually a little more upright. Torso over leg. Whoa. It’s challenging there.

This leg may want to start cheating in. So let’s work on, imagine that TheraBand on around your knees, right? And you’re pulling your knees away. If you want to lean forward, you can. But if you’re doing that, make sure you’re in a hip hinge with the long spine. If you’re upright like I am, let’s try arms out to the side, reach for these walls and three, a lot of good ankle stability as well going on on our standing leg and our last one and in, in time to change. These are sneaky exercises but they really work. So bending the knees, chocking parallel.

Here we go to the front and in to the front and N to the front and in and to the front. [inaudible] and in here Rigo and front and standing. Leg, ankles to ability reach for the walls. Easy shoulders. Notice if this is bothering your standing knee and you feel pressure in your knee, you’re done with it. You don’t need to keep repeating it. Three or four more contract your hip muscles.

I’m starting to lose my balance and last two woof. Feeling some heat and last one and in. Okay, we’ve got one more direction. I think you can probably guess at what you want it is. It’s going back. So bend those knees again. I absolutely want everyone to hinge forward slightly shift weight slightly to that standing leg and move your leg behind you any amount and move it forward and move it behind you any amount. If you can get straight, wonderful.

And gonna turn sideways so you can maybe see what’s happening here. A little different vantage point. Yeah, and extend. If you wanna take your arms to the side, you could also take your arms in front of you out in five, four more times out. Think of length, feel length, last one, reach and in and all the way up. Time for the second leg. I’m going to turn sideways that way. Don’t bump into the table. Bending both knees, hinge forward, leg starts to slide, so keep a small, maybe the first few.

This is the same movement you did with the TheraBand around your knee. Back. Just feels a lot different here, but if you can go straight, wonderful. Stretch and [inaudible]. [inaudible]. Yeah, and a lot of stability. Work on your standing Lang. Let’s take two more here.

Stretch and in and stretch and in and then recover. Okay. One more thing. This is going to be a little circle, a little circular move. So tell him, meet the first TA, the first foot bend both knees. Shift your weight toward your standing leg, right. Your knee isn’t going to drop in. So now light touch with your foot. Keep your knee a little bit bend.

I’m just taking my arms out like this for some stability. You can also go here, here, your choice. Make a circle that side back in front, side, back and in. One more this direction. Front side backing in. Now we reverse it, but stand up for a minute. Down leg to the back to the side, to the front and in to the back.

Reach to the side and the front end in. Great job everybody. Great job on your standing leg. I know it’s very tired. Let’s change legs and we have one really juicy stretch. We’re almost done. Okay. Bend the knees, shift your weight to that standing leg. Three circles. You just, your does not have to come straight. You just slide that towel forward, slide it to the side, make it circle to the back. Okay.

And then for front side and back. Last one, front and side and back. Okay, a little rest. Last run from the back to the front three times. So it’s back side in front and back and side and front and your last one back side and front and [inaudible].

Okay. Move the towel. [inaudible]. Step your feet. Oh, pretty wide sands and just shake your hands a little bit from side to side, kind of lean, lean, lean and then I want you to take those arms up again like we did at the beginning and just take about eight more reaches from your hip to your ribs to your hand. Let’s kind of finish with a sense of up lift and some stretch. Okay. Feet together. Arms nice and high. For those of us that can do a nice standing roll down, we’ll finish with that. If you need to not round your spine with your osteoporosis, you don’t have to do the rounding.

Just feel a nice stretch through the back of your legs. Bend your knees, everyone roll all the way up. Way to go. Thanks for taking class with me and we’ll see you next time.

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Kathryn Ross-Nash – Reformer Fundamentals 3 (30 mins) – Level 1/2

Hi, I’m Kathy Ross Nash here for [inaudible] anytime and reform reformer number three in this reformer, I call this the inch by inch reformer because we’re really focusing on what it means to bend and extend. Gradually building the extension of the legs. They’ve already felt what it feels like. Now they’re gonna learn how to squeeze the juice out of it. We’re going to begin with a three spring set for if you have light Springs at the end of the reformer, drop the tailbone down.

Lift your stomach in and up. Fingertips, elbow turns so that you are facing directly where the crease of the bed is. Squat down one cheek. Sit bone on the bed. One is off. Remember to watch that they don’t hit their heads as they come through. Two legs come up and a double a pull.

Roll right down into position. Making sure you’re not jammed against the shoulder blocks. We’re gonna begin with our heels together and our toes apart. Soft chest, feel the neck lengthen. Bring your arms down, glue your heels together.

Don’t press up into the joint. Let the muscles do the work. Press out one inch, pull the stomach in and up and come back in. Press out. One to press on the bar to come back in. Press your heels together. One, two, three. Lengthen the stomach. Keep pressing with the feet as you come in.

Press one, two, three, four. Focus at the alignment of the need. Doesn’t change as you press out further. One, two, three, four, five, all the way in. Don’t let the heel height change. Your feet are as if they’re in cased, in cement. One, two, three, four, five, six. Draw the stomach in and down. One, two, three, four, five, six, seven. Lift the hip points up. Keep the tailbone anchored.

So there’s a triangle that’s weighted right here. Press one, two, three, four, five, six, seven, eight all the way in. One, two, three, four, five, six, seven, eight, almost home all the way in. Last one. Field, two, three, four, five, six, seven, eight, nine. The legs join on 10. Feel that lamp and come all the way in. Double leg pull to anchor the powerhouse at the foundational level. I always bring those knees in to really anchor my powerhouse. Heels. Our undertows are over right now.

I’m on this part of my foot. I could be here. I’m right in the center right now. Stimulating those internal organs. Heels pressed together, knees pressed together out one inch. Pull the stomach in and sit as if you’re sitting on a chair. One to sit down, one to three heels, press down as you come in. Press out. One, two, three, four. This is where your heels are.

Gonna want to start separating. Keep the foot alive and the arch lifted. If your arches collapse, your heels will separate. One, two, three, four, five. Really think about what a birds Poe Claude does on a perch. One, two, three, four, five all the way, and luckily I have a size 10 foot so you can really see what they’re doing. Two, three, four, five, six, all the way in, no cheating with my feet. One, two, three, four, five, six, seven. Tailbone anchors down. Feel as if you’re between two panes of glass with the front and back body and you don’t want to break that glass. One, two, three, four, five, six, seven, eight, all the way in.

Still pressing those heels under. One, two heels under six, seven, eight, nine all the way in. One, two, three, four, five, six, seven, eight, nine, 10. Lift the kneecaps. Push the heels under key, pushing the heels under to drag it in. Double leg pull. Flex the fee. Heels are together. Knees are together in place. Your feet firmly on the foot bar. Again, one inch. Pull the toes back. One, two all the way in. One, two, three. Press the heels together. One, two, three, four. Lift the navel up. One, two, three, four, five.

Pull the toes equally back as if they were standing on a jump board so you don’t want your little toes rounding forward. You want everything in one line as if you’re standing on the floor. Seven one, two, three, four, five, six, seven, eight. Even though I’m a dancer, I can count to ten one, two, three, four, five, six, seven, eight, nine and last one, lift those kneecaps as you go fully into extension so you don’t hyper extend the legs. Lift the front of the legs, push through the heels and pull the toes way back. Double like pole. Heels together, toes apart, glue that same part of the heel. Lengthen your toes, all of them over the foot bar. Made sure that these are equally distance from your midline.

Press the legs into that last fully extended position of the first footwork. Lower one, two, three. Lift the knee caps up, one to three. Lower one to three. Don’t let those little ankle bones touch those little ankle bones. Don’t like each other. Lower one, two, three. Lifts a, up and down, down, down, and up, up, up, down, down, down, up, up, up, down, down, down, up, up, up, down, down, down, up, up, up, down, down, down, up, up, up to more, down, down, down, up, up, up. Last one. And um, bend your knees all the way in. Roll yourself up.

Let’s take this foot bar down again for the a hundred. Notice that I do not discuss a foot position specifically your foot position is going to be as individual as your hip position. Your goal is to have them one day parallel or would that pie shaped position? Where were your one hands with distance apart. Arms are going to be up. Legs are going to stay. Long head lifts up, press lifting your upper body up even higher this time, and inhale, two, three, four, five arms.

Move six to eight inches above the thighs. Inhale, reach out. Don’t just go up and down. Reach outreach, outreach, outreach, outreach out. Fill the lungs for five full counts. Exhale for five for roll up more. Three, two, one. Inhale and exhale. We’re going to do 60 counts, five, four, three, two, one. Inhale again and exhale, wring it out, wring it out, keeping the head up for the whole time.

This foundational reformer and lengthen all the way down. Take your two straps into one hip. Working your legs up. Remove one spring. I have two outer Springs on, two centers. Springs off. You want to balance your carriage out unless there’s a specific reason why you’re going to move a spring. Sometimes I will load one side of the carriage if I have somebody with scoliosis or needs to fire another side, but right now we’re going to work our carrot with a balanced carriage.

Made sure that there’s no kinks in your straps, that they lie flat. You have your strap and your handle and you thread through like I haven’t done this a million times and hook. Make sure that the metal is on the outside headpiece remains up at this level and I’m going to Mount my apparatus on the opposite side. Foot fingertip to elbow, squat, DBU down the same place. Swing my legs over, roll right down, guarding these shoulder blocks. Two hands take straps, two feet come up at once they extend.

Place it on your foot. Now we’re going to talk a little bit about where it goes on your foot. You don’t want it up. You don’t want it too far down. You want it right above the heel. This is so that any movement of my ankle will not affect the connection to the strap. If I put it here, you see this is going to affect it.

If I put it down here, it can slip off. I want it right there, right? Just beyond that heel, there’s a little nook and cranny. Their knees are apart, but they touch the straps. Glue your heels, press your legs out. We’re going to go into circles this time we’re going to reach out.

Don’t let your feet go up. It means you released. Press out open, circle down to make a letter D and draw the legs up. Open. Circle, draw together. If you make a heart, it means that you stop pushing out and work the straps equally open. Draw the same size letter on both sides. Draw the same size letter and reverse. Reach down. Open up together, not past 90 keep pushing into the strap. As you circle.

Push, push as they go open and pushes, they draw down. Reach the chest up, scoop the stomach in, soften the ribs and lower bend the knees in for frog press and the strap. No, keep pushing in that strap and keep the ankle. Long as you come in. Watch that you don’t flex and point the foot. Lot of times people will flex in. That’s a release.

Keep the leg with an extended top of the foot and you get more relaxation and opening in your hip and you won’t grab in the hip flexors and all the way in. Extend the legs up, take the straps past your head and control them all the way down. Toonies come up and I’m going to swing my legs up and get ready for stomach massage. This is inch by inch, so we’re going to do exactly what we did on our footwork. I’m going to add my spring. Get my handy dandy pad this time.

Mount my apparatus from this side. Lift down, bring my legs up right into position. Now watch where you are. This point, I’m a little too far back from where I want to be, which is fine at foundational level, but I want to start at this point, inching a little closer and making it deeper into my stomach, especially cause I’m going to go inch by inch. So now I lie down. I’m clear the shoulder blocks, I know I’m in the right position. Pull the stomach up in in. Don’t let your ankles move out. One inch. Shoulders. Stay over the hips and come in. Knees go to the ear.

Can you see rolling like a press one to stomach pulls back. Shoulders stay over, hips low back lengthens. Press one, two, three. Push down a little on your hands so that you lift your waist up, up, up, press down on the hands. One, two, three, four. Scoop up, up, up, up, shoulders. Stay over the hips, up, up, up, up. One, two, three, four, five, six in, in, in, in, in. Lift the waist. Grow tall every inch I go out, my waist lengthens that high up all the way out. Little deeper. We’re on nine and last one 10 pressed up in, over. Lift.

Journey calves up and come all the way in. Slide your two hands back when your shoulders and chest. There’s not a lot of weight here. My shoulder blades draw together, creating a second powerhouse which helps stabilize my spine. My stomach is going under, my chest is open and I’m moving my spine in two different directions. Knees stay in line with the shoulders, one inch and in grow taller.

One to keep the elbow soft so you’re not locking your joints. One, two, three, scoop the stomach back and lengthen. Shoulders draw together. One, two, three, four. As you press out, those shoulder blades draw down back and together more and the ankles don’t move in. You’re still gluing those heels together in that same place where you glue them on your frog. One, two, three, four, five, six and in one, two, three, four, five, six, seven and in one, two, three, four, five, six, seven, eight and in we’re almost home. One, two, three, six, seven, eight, nine and home. Last one, lift the kneecaps and come in. Hands, return. Come through the center. Notice I’m not doing one than the other.

I’m using both my hands evenly. We tend to go into a habit and just use one hand. Use your hands if one’s reaching down, the others reaching down so that you stay balanced. Arms are inline with the legs. Parallel one inch and one two lift up, up. One, two, three. Lift up, up. One, two, three, four. My voice is getting higher as I’m doing it. Up, up, up, up, up.

One, two, three, four, five. Lift up, lift up, lift up, lift up and relax. Swing your legs over and good. We’re going to once again, use our long box for our short box. Bend your knees, pull the stomach in, keep your box square as you lift this box, place it on the center. People got out of the habit of using the handles. There are reason why they’re there and as you Mount, you’re going to reach down and place your feet under the strap. We’re going to increase our range of motion this time. So once again, we’re going to have our knee right over our heel.

I want you to take your hands, place them flat on your stomach this time. Live the waist long and you’re going to roll back reaching towards the box behind you just to the low back and curl over and sit up. It’s so nice to have the long box behind you because you don’t have any fear. And as a teacher it’s safe. Cause if they collapse there’s something behind them all the way back touched, just the low back. Keep that shape. Don’t change the shape.

Pivot from the hip and then elongate up. Feel as if your head has a hook to the ceiling and it’s not moving in space, but your tummy is lifting in and out, up in and up, in, up, in and up. Your pelvis doesn’t. Your pelvis separates and this hip hinge opens you. Keep that shape. Pivot from your pelvis and sit all the way up. Let’s take our bar for flat back holding the handles. Reach out.

We are going to increase. Now notice there’s no rests. Now lift up on the dye over diagonal so you can catch your stomach. Come to exactly upright. Hinge one inch back. Hold hinge two inches back, holds hinge three inches back. Suffer a lot. Hold and come back up to forward.

Anchor the tailbone. Lift the waist. Sit directly on the sip bones. Feel the pubic bone reaching downward as well. Reach the crown the head. Keep all your pumps, the entire finger pads on your bar back another inch. Lift the stomach back another inch and reach forward again. Lengthen the tailbone down.

Long straight spine directly upright shoulders. Plug in and draw together. The whole back body is making a support for the front hinge. One inch back. Soften the ribs, lift the lower stomach, another inch, soften, lift, lift the stomach, soften the ribs and lengthen all the way up. Sit upright, shoulders slightly over the hips and over directly side this time, and now if they were translating their ribs, I would return to that prior variation where you’re on the diagonal and up.

Reach over. Anchor that right hip. Come up, anchor the left hip and up. These are the rules that you will use for every side. Bend and up. Stretch down. Pull the stomach in and roll all the way up. We’re going to rotate quickly. Anchor the tailbone. Inhale, exhale. Inhale, exhale, inhale.

Exhale. Use the twist to squeeze that last drop of air out. Inhale, exhale, lift the stomach as you exhale. Inhale. Exhale. Keep all the pads of your fingers on there. Use the eyes. Inhale. Exhale. Pull the stomach in. Stretch center.

Take the bar underneath and we’re going to take the leg out and I’m going to hug it into my chest and sit up and bring it down for one hug. It into my chest, hand on hand, and to hug it into my chest. For three. I’m going to stretch the leg and bring it down. Only worrying about sitting up, stretch and down, stretch and down, keeping my back lifted. I’m going to stretch the leg as much as I can. I don’t want it to go all the way up. If it means I’m going to rock back, circle your ankle. Two, three, four. Reverse the circle.

Two, three, four. From there you can probably stretch a little deeper. Those circles help loosen up the tendons and ligaments in that leg. Again, sitting upright leg at 90 degrees. Draw the leg in as if you were on the mat. Doing a single leg. Pull. This foot stays connected to the strap. Lift the back, bring the leg down, lift the back, bring the leg down, lift the back, stretch the leg and down.

Lift your back is that leg extends. Anchor the tailbone down. Pull the stomach in, lift it as much as you can. Soften the knees so it’s about the back circle. One, two, three, reverse circle. One, two, three. Hug that leg to you and give it a little more stretch. Bend the knee, take your foot at feet out, and we’re going to set up for elephant. Always working in the reformer from the bottom up. Make sure foot bar is secure.

Place the pole out of the way so that you’re not going to trip on it. It happens. Trust me. Holds from the handles. Square the box. I can’t even tell you some of the things I’ve done in my years of teaching. Pull the stomach in, bring it back. And now I’m going to take this box with me and I’m going to put it by my side cause we’ll be using it soon. Those are my training wheels.

You’re going to Mount the operators. Remember not to pull on that bar. I just shook my finger like my mother. Do a single leg pull. Bring the leg up, place the foot down, pull the stomach in, other foot goes up, pull your toes up, shift your weight back, lift your stomach and anchor the tailbone. Exercise begins back. Pull the carriage in, push it back, dig the heels, push it back, dig the heels. Three more. Pull the stomach in and back. And in last one, make it your best. Did dig, dig, dig, end with that carriage in.

Lift your heels. Bring your feet back as far back as you can. Get that nice toe stretch. Keep that carriage in round, bringing that both knees to the bed at the same time. Sit back, tailbone under. Pull the waist up so you’re reaching your stomach away from your thighs, pressing the hands and this time go back to your knees. Line up with your hips and pull the carriage all the way and sit on the heel. Try not to go up and down. It’s an isolation of the hip.

You’re one inch off your bottom. Push your knees under the hips. One shins length and in push through the heels of the hands on the heels of the feet in. Keep your restraint and your knuckles forward. Press scoop in. Press scoop in. Press scoop in, press scoop in, reverse the arch. Roll the shoulders back. Feel as if your tailbone is still pulling towards your heels, but somebody taking your sternum and reaching it forward as if you have a big beautiful diamond necklace on. You want the light to catch it. I need to go shopping. Open the chest, push through the heels, back and in. Get those knees right under your sh, your hips.

Press in, press in, eyes of the elbows, forward in, in the elbow, soft. If you hyper [inaudible] then like me in, in, in, and it Paul the stomach, and we’re going to do a single leg. Knee first. I teach this first so that we get this curved position. I have yet to meet somebody who can do knee stretches off when they first begin. Head down, lift the knee, push a little back, one inch, one inch, one inch, one inch and come down single a pull. Slide it directly back. Don’t let it loop out to the side. Make space for the leg with the powerhouse.

Don’t lock into the joint. Knee up. Push the heel. Two, three, four on, five come down. Now we got our training wheels. This is how I begin teaching knees off. To me it is about the powerhouse shape. Not about that. I’m just getting my knees off. I develop the quad strength with the single leg with still being able to protect my spine cause that leg is in. So my spine is rounded.

Now to get the understanding of what it feels like to lift both knees. If you think about how we learn the method, we learn a single leg pull than a double leg pull, which is why I teach a single leg knee stretch first and then the double leg off. So now my legs are about shin height depending on the padding of your box. I have a couple at home that are a little less padded so they’re a little lower. They’re right in line with my heels. Now I understand that this is parallel. My hands go here, I sit back, I’m in the shape and nobody’s going to die.

Poor push through the heels and in and they get this glorious stretch in their spine and it’s like, wow, this is what I want to feel in this exercise. So it doesn’t really become about anything but that beautiful, beautiful spinal opening and good step off. Face your box back down. Add a spring, getting ready to run. We’re coming from this direction down. Swing into position. Lie down parallel feet today. Stretch all the way out.

Lift, push through the heels, draw the heels together. Notice I’m not saying squeeze anything, but I’m giving you an action. Press your heels together. That’ll engage your inner thigh and your Tata Buendia. Open one heel down and lift and lift.

So it was one heel reaches down, one heel, lift up and let, he’ll separate from each other. The box does not move. This is a cool down as well as a spinal massage with the alternating action in the sacrum that’s being created by the movement of the legs. It is preparing us for standing and running around like lunatics, which we do all the time and stretch both legs. At least I do. Bend your knees, move your feet apart equally at the same time, everything is done with purpose. Roll the tailbone up so that you are one hands with this is your trajectory of short spinal. Also, when you do corkscrew tail off, this will be your tail off. Stretch out the legs, drawing the legs together and then press out and push the knees out so that you draw in with the inner thigh.

But don’t let the foot drop out further. So your knees go directly over the center of the foot. Wrap out Acher, your pelvis, scoop and lift your stomach to come in. Rap scoop. So we’ve worked in a scoop, we’ve worked in an arch and we’ve worked in a flat back and wrap. And this action is introducing our side bending so that we know when we were working on our side when we’re not going to get shorter. As the limb gets closer up, rep and scoop, rep and scoop, rep and scoop. Draw your legs together.

Swing off onto this side. Alternate side to side, getting on and off. Take one middle, spring out. Go back to your knees. Stretch position. Pull the stomach in for kneeling. Front splits. Now lift up. Keep your head down and bring this hip forward. Don’t let this hip up. Drop this hip back.

Move the left foot back one inch. Nothing moves. Bring the whole body in. Move the left foot back one inch. You’ll feel a tremendous stretch on that left side. Bring the whole body in. Left foot back. One inch. Whole buddy in, left foot, back one inch. Keep everything in line. Don’t shift. Draw your legs towards each other. The inner thighs draw towards each other.

One inch back. Draw the inner thighs together. A single leg pull. Slide back to stretch the toes. Make sure everything is in alignment. Pull the stomach in a single leg. Pull to bring the foot up. You’ll see the [inaudible] very clearly on this side. I open my hip, I bring that opening home. Push open the hip.

Bring the opening home. Open the hip, bring it home. Open the front of the hip. Bring it home. Open the front of the hip. Bring it home. Singally pulled. Remember how you introduce an exercise and what the focus you bring to the exercise is, is how your students will view that exercise forever. So really teach them what each exercise is about as you introduce it. Thanks. I hope you enjoy it.

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Jared Kaplan – Get the Clients You Want (20 mins) – Level N/A

Hi, welcome back. So now that you have your why, your priorities, something to reduce your distraction and one thing that signals that you matter. Let’s get into the bread and butter of what you do, which is clients, if you didn’t have them, if you didn’t have great ones, if you’re struggling with bad ones, they’re the people we show up for every day. They make our practices what they are. So let’s talk about ways that you can earn and work with people that you love to work with. I’m going to talk you through some common mistakes. We’re going to do a traffic light exercise and we’re going to look at some solutions to help you earn those clients that you really want.

Mistakes. So the things that I see out there in the field, and I’ve worked with a lot of different people over several years, obviously people putting themselves last is a big issue. Saying yes all the time is equally an issue. If you hustle a lot and you’re constantly trying to fit people into your schedule, sounds good in terms of building a business. But that kind of scheduling leads to some really quick exhaust fumes and exhaustion and putting yourself again kind of in the gutter and never able to catch up enough to make things work sustainably. Other things I would say that discounts and kind of overly sailing people sometimes out of the fear of are they going to say yes to the value of what you’re worth and we’ll talk about finances a little bit later can be an issue in terms of mistakes on how to work with those people that you really want on your schedule. If you’re always discounting, you’re literally selling yourself short basic practices in terms of finance and payment. We’ll get into again later, but things like having people pay much later than their session actually happen.

Super symbol and feels like you’re being gracious and a kind human to say, Oh, you know, don’t worry about it. You can cover me later. I’ve done it a ton, but then what happened is over years I started as a habit falling behind on invoices and not having clients pay for their packages until they were onto their next one and all of a sudden they owed for like 13 sessions or 26 sessions, 27 whatever it was. I then fell behind and then had to do all this extra work to catch up and try to right size these things. Try not to get behind on stuff like that. You’re going to pay the price literally later. We talked about this one in the prior video, but distraction, we all have been and probably have seen those trainers that run in three minutes into a session, put their coffee down. Hey, how’s it going? Hold on. I’ll be with you in a second. Clean up the thing. Put my bag away.

How was your thing last week, like super hurricane tornado of a person entering the studio? Is that really the kind of session your clients are going to pay top dollar for it to have for themselves each week? Is that the type of session that they’re going to then want to refer their friends to? I don’t think so. That type of distraction in terms of running around all the time of not having the resources to say, Hey, I’m going to ground my practice so my client shows up. I’m prepared, I’m present, I’m ready, and I get to give them the best of what I have to offer. That’s a focus session, which is a very different experience than a distraction session.

Even the five minutes beginning that a lot of us sometimes offer or have seen others offer. The other big mistake I see is lack of tracking, so we talked about it a little bit earlier in the prior video, but not tracking in a session progress, so things like what your client’s goals are, helping hold them accountable to them. Then also what progress they’re making over time. When do they start with you? What do they come for? Has their goal changed? Has your work with them, help them? Not only is it good for your tracking on the business side to understand how long they’ve stayed with you, but there’s a really good positive feedback loop that happens from those kinds of reminders. Reminding someone, Hey, this is what you said you were coming for. We kind of accomplish that now we’re onto this.

It would give me so much more trust in the person that I’m seeing to say, Hey, they actually got me here and they did it so well that let me do it again, or let me do an extra session. Let me pay them more, whatever the case may be. So there’s the in-session tracking. Then there’s also business tracking, which we talked about before. What are the things that you’re measuring, which are specific, actionable, time-based and realistic for you and your practice? So you’re accountable to your own goals, not about someone else’s, not about making a thing for someone else or a money in a certain level, like what is it actually that you need to make? Maybe that’s in one session, maybe it’s for your full year. How are you tracking it? It might be other things about your teachers, if you have employees and tracking what they’re doing and maybe your group classes about the total revenue you’ve earned, whatever the case may be, what are simple ways that you can track what matters? So I’m going to share one mistake that I made on the client side.

This was a client that I got through a studio and then I had trained with me privately for like nine 10 years. They are lovely human and they were really, really challenging to work with. So the mistake, I mean cause you would look at it at someone’s practice and I would say, Hey objectively you had a client come for Thursday sessions at 4:30 PM for nine years. Like that’s amazing. You think of how much money that person makes over that much time. That’s an incredible relationship. It actually wasn’t the case for me.

That person was a total energy devil on Wednesday evenings preparing for that Thursday four 30 session. I was stressed. I was probably losing some sleep. And then all day Thursday I’m like, how do I avoid the studio? How do I not be there? Cause I know that that four 30 session is going to be so hard for me to deal with. I was so happy when it was over, but then guess what I had to do again the next week. It got worse over time. And though I really appreciated that I could bring my physical skills to help this person out. And they had a lot of issues going on, on the actual personal side for where it mattered for me and my self care and my boundaries. I didn’t really have the tools that I needed when I needed them.

So for nine years I spent an, I don’t know, I haven’t, I have not done the math on nine years at one hour a week for most of the year, cause they didn’t take many vacations. But that much intense work costs, there’s an expense on it. And yes, I made money off of those sessions, but when it came down to it, I actually had to figure out a way to get that person off my schedule and I wasted so much time figuring out how to do that. So I share this with you because the moment when I actually was able to fire them, this huge weight lifted, it wasn’t the income that I was letting go. It was the stress, it was a distraction. It was also the impact on other clients in my own studio. I’ve heard from those people who are still there that they will literally would want to show up late for their session rather than deal with this person in the waiting room cause they weren’t just toxic within a session. They were toxic in their life, probably unintentionally. And again, there are dear human, but the impact that they had was not right for me and my practice over the people that I wanted to attract. So what I’m going to have you do next is go through a traffic light exercise.

It’s designed as a tool to help you figure out who do you love working with, who you’re kind of met on, and who do you want to get off your schedule. Okay, so the traffic light exercise, it’s really simple when it comes down to it, you’ve got three columns, green, yellow, red. What I want you to do now is write down a list of all of your clients. If it’s a group classes, take your time. If it’s private sessions, write them down. If you’ve got four studios, write the complete list of people in the green column. People you adore, you love to work with, that light you up, that bring you joy. You’re not going to throw them out. Who are the people that you really want to see every week that you think about the day before cause you’re excited that you show up, wanting to share with and be social with and engage with and help them out.

Those go in the green column, yellow column. You’re like, they’re okay. They pay on time, they’re nice, I do good work with them. They are consistent enough. I don’t feel like I’m distracted in the session thinking about what’s coming next, but I’m okay like who is can kind of take it or leave it. All things considered. In an ideal world, you’d be like, well, let me either figure out a way to bump them up to green or it wouldn’t be the end of the world if they decided to move on or see someone else. The red column is obviously reserved for those people that get rid of them. Do it now. Don’t waste your time.

I made that mistake. I wish that I had this kind of a mirror. It’d be like, Hey, I know you want the income from it, but it’s wasting your energy. It’s sucking your soul. Cut the cord. So write down those people that you know you know you know that are stressing you out and you’re thinking about them. You talk about them more than you should. You might be talking about them to your significant other. When you get home.

Who? Those people that they just cause you agitation. They go in the red column. Now that you’ve done that, I just want you to do a very simple math, right? Count them up. How many have your green? How many are yellow? How many of your red? When you look at that, how does it feel? Do you feel like doable?

Are you surprised at how many are in one column or the other? Or is it outside? It’s like, wow, I didn’t realize that. Like I really don’t love all my clients. What does that feel like to you? Or like, Oh my God, no wonder all these people are ready. Like I gotta do some serious soul searching and find a way to get some different people on my sketch. So just look at it. There’s no right answer to this. It’s just a tool for you to have some self awareness of where your energy goes every week. Okay, so now that you’ve done that exercise, let’s focus in a little bit on who do you love.

Hopefully you already have some of those people. My hypothesis about growing a practice that you really, really want to sustain for the long haul is who you’re working with that you love really matter the most. It’s not about reaching out to new clients. Here’s the trick. We all, the way our brains are wired to get really excited about what’s new because it’s new. We get really excited about new information because our brain hasn’t processed it before. That’s the sell and kind of the lore of the new thing.

The catch is that we work in a routine based business. Most of our clients come to us to build relationships over time that hopefully sustain over time. So they might be on your schedule every single week, they might come to your class every single week, maybe more than once a week. So in a relationship based business where routines are what people tend to come for for accountability and connection and developing relationships with other humans, how do you keep things new? And the mistake I see people make is that the new thing comes these days from social media, reaching out, trying to do a post or have a website or put out a special or discount to reach new clients. But if you have a leaky bucket and you’re always pouring water in from the top and it’s leaking out the bottom, you’ve got a bigger issue.

So if you look at who the people are that you’re working with now that really value what you’re doing and perhaps have stayed with you for a long time for you, what are they about? What is it that they’re coming for? What would tell their story? Is it about a demographic or a psychographic? Which is what drives them to come to see you? What are the things that really show up in their lives that they are working with you for that time? It might be as simple, whatever, which I would suggest is to actually ask them, like I said before, about what is it that they’re getting that’s valuable for them from you. That information might be then useful to turn to others and say, Hey, you know, my other clients described me as X, not about, Oh, I teach a group, plot these class and here’s my lineage. I was the person for me.

I actually asked this to one of my clients and what they told me I was able to use for others. What she’s said to me when I asked her was, Oh, you’re like the person that figures out what thread DePaul, and then integrate it into the whole to effect their broader patterns like, Oh, I never thought of it that way, but she said that to me, so when new clients showed up that had been referred, I was able to say, Oh, I’ve been described as X. So for you, if you were to email or asking your next session or give people a little form to fill out whatever is useful for you, get some feedback about what people are actually getting from your sessions and then think about using that in a structured way to help acquire new clients or if they might see the value from what you’re doing. Maybe it’s about adding an additional session. I’m going to tell the story of one of my clients where just by simply understanding what his needs are, it doubled the income from those sessions. Here’s how it worked. This person came in Tuesdays and Fridays at 6:00 PM standing sessions for years.

He’s like the mayor of the studio. Everyone knows his name always. They’re super valuable, a as a community member and obviously it was paying a decent amount of money to come twice a week, six o’clock Tuesday, six o’clock Friday one day has a business meeting. He won’t miss a session. He’s that type of client. He decides, he’s like, Hey, sorry to change our skew, our session, I know six o’clock is like our time, that sacred time. Can I come in at 12 is that okay? This is on a Friday. Mind you, I’m like early weekend like yeah, I guess if we have to for sure come in at 12 noon instead of 6:00 PM so I can get out of here. So we did 12 o’clock on Friday and then I was like, Oh well six o’clock is a really desirable time. If I can move him to 12 then my six o’clock which is easy to fill, I’ll have open and maybe have two of them open. So I was like, Hey, is it okay if on Tuesday we try 12 also like does that work for you?

And he’s like, you know what, actually it was really good to get out of the office and be able to go home instead of get out of the office and then have to do my sessions cause I didn’t want to miss it. And then I’m kind of later getting home and is later. So just by being a little bit strategic, I was able to satisfy both of our needs. So I was able to double my income because from six he went to 12 then I was able to fill in my six o’clock with two new people. I also got out of the studio early on a Friday, so I had more time for me. And then he had actually more benefit from doing what he already loved, which is coming into his sessions and realizing that he then could go home once he was done with work. You didn’t. I’m like, Oh, let me make the commute to the studio.

So it was actually a win win for both of us. That’s not gonna work for everybody, but I bring it up because it might be a strategy that you think you can use for your people or your classes. Asking for help. Simple strategy. I don’t do it well to be honest. I’ll share that with you on this platform, but I’ve had to learn how to ask for help in this context. Talking about clients, I mean asking for referrals, asking people know someone.

Is there someone like them, who’s a friend. The best referrals come from people that already know what you’re doing. You already know that you like them. Hopefully they’re in that green column. Have you asked them if they might have a friend who wants to work out at five o’clock before then? Maybe they would see each other overlapping. Whatever the sell would be in terms of value, you could ask your current clients to actually help bring in others.

If it’s not about them adding session times, like my prior example, maybe they have people that actually would want to come in and as well. One little side note in terms of outreach because no matter how much work you do on deepening clients, people move on, life happens and then we have space for new people. One of the big mistakes I see these days is people who completely over index at a time on social media trying to get clientele in when they’ve never actually gotten a client through social media. If you’re someone who is monetize social media, whether that’s Instagram posts or YouTube, whatever the case may be, if you’ve gotten clients from those posts, awesome. Keep doing it. It’s working good on you. For most of the rest of us, what I’ve seen and we’ll say here is that I don’t see the time people spend on business minded client attraction.

Social media actually pay off in real dollars in, I don’t see the earned revenue. I don’t see people who are booking sessions from social media that don’t last more than like a couple of weeks. It’s fun for a second. People found them like, Hey, I want to try this out, and then they move on. There are people who had successful four, so don’t get me wrong if you’re one of those people, keep it up. Good job teachers, how you’re doing it cause I think those variables are very specific and it’s niche. For most people that I talk with, I don’t see that the energy that they’re putting in to putting them there, sort of a tension out there, result in actual clientele. The next thing I want to talk about, I call the Beyonce session.

Haven’t trained her yet. Someday maybe here’s the thing. Who is that superstar or celebrity or local figure? Who is the person that you are so enamored of that you would do anything to work for? Think of who that person is. Now, what would you do if they called you later tonight and said, Hey, I want to book a session for next week. You’re like, Oh my God, I’m getting to see this person. What would you do before the session? How would you be present in the session and what would you do after the session? You can see my physicality. I’m like, Oh, I just got excited.

My posture changed. When thinking about the person that you really want to work with, that lights you up. Your attitude is really different than like, Oh, this person that I’ve seen for nine years and they’re coming in and we kind of do our footwork and we catch up on the weekend. That’s a really different persona. People would might be the same, but how you show up with one thing is how you show up for everything. So if you put on the framework of saying, who is that megastar, who is that person that I love so much because they’re a great human. How you up for them is really different than you might show up for the kind of average Joe.

But think about strategically what are the things that you would do for that person. So examples are, Hey, maybe make sure that I have a bottle of water for them ready. I’ll be really on time. Make sure that I know their name when they walk into my studio to greet them, to show them where things are and make sure the studio is clean. Like all the things that you would do to welcome someone that you really care about to work with you in the session. You know you’re not going to have your phone out texting while you’re working with them. It’s just not going to happen.

So when you’re doing that in the session, what are the things that you do after the session? Do you send a followup? Do you text them to make them know that you paid attention, that you listened and that their goals matter to you during your week? I’ll tell you if I hired a trainer and they didn’t pay attention during a session cause they were texting and then afterwards I got no followup until booking, I would think, Oh they just see me as a dollar sign. They don’t really care about the work. But if they texted say, Hey, I know you’re working in this goal, how did it go with this thing? Just wanted to check on you. Like, Oh, that was nice.

Like it was nice that they cared enough to reach out when we weren’t in a paid session and actually think about what might be happening. For me, that’s a really different service delivery package than just like show up for the session and what happened to the sessions. Okay. And then it kind of goes away. So my point is that how you show up for that person that you’re really excited about harnessing that posture. Why are you not doing that for every client? What are the things that you could do? You don’t have to be crazy fancy, you’re not going to rent a helicopter and do a whole show for that person, but what are the simple things that would demonstrate the best of what you have to offer to clients that matter?

And I would say and venture to say that by doing that, your clients are going to be way more likely to refer you. If you have an amazing experience, you’re more likely to share that with other people. That’s how social media works. When you have something and you’re like, Oh my God, I just tried this thing. You have to go try it. That’s because we’re excited about the thing and it has to register in our brains to cut through the distraction and really matter enough that we want to promote it. The last point I want to make about this client topic is you are a service provider.

Act like one when you provide a service is a different posture than if it’s just like a inanimate object or a product. When you show up, present on time, courteous, professional. When you greet someone with a smile with their name and you’re ready to go, Hey, our session’s going to start now. It’s really different than the distracted session I talked about earlier. By providing a service, you’re in a very different part of an industry and how you show up in that really, really, really makes a difference. I know how hard it is with everything that we all manage to do that day in and day out, but it really does make that differentiation happen.

So I encourage you to really look at what the service we’re providing, how you can do it better for your clients, and see what happens if you just up your game a little bit. If your clients kind kinda change a little bit, if you show up differently, they’re going to start to notice. They’re going to show up differently as well. And it will make things like referrals and growing your practice that much easier cause they’re gonna want to help you. Asking for someone’s help allows them to feel important and that they matter. When we feel seen, we’ll give the world to somebody.

Thanks for watching this client talk. Click onto the next one.

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Kristi Cooper – Magic Circle Mat (40 mins) – Level 2

Hey everybody, the dolphin just pass by and that is partly why we’re picking up the magic circle today. A lot of magic in the air today. So just find what you need to do to make yourself feel that way by the end magic circle. Just have it nearby. You’re going to have a seat and place the ring flat, but right in between the heels or maybe ankle, but usually the heels. And this is really kind of what I think of as a postural assessment for myself. Um, right away, this is a little hard to sit like this, so let’s maybe bend the knees first.

Put your hands down right by your side and push into them like you’re actually going to try to lift yourself up and just notice the load that comes off of your spine. But then also you’re going to extend your spine, your thinking upward, so it’s not just your arms. Rather you’re lifting your spine and use the arms as you need. From here. We’re just going to inhale and on the exhale maybe you can think about if you were to squeeze on the ring from the entire inner seam of your leg, but whether you actually squeeze or not is not critical. Just finding the center of your body. You’ve exhaled.

Inhale and exhale. I think of pushing down into the palms of my hands and inner thighs and hopefully the center of the body gets activated. I’m not squeezing the ring card, if at all in how release. Exhale, do that. Again, we’re going to do a few more of these and the idea is that you can kind of unload your neck, loosen up, check in with yourself. For some of you, you’ll want to see if you can start to straighten your legs, so we inhale as you exhale, you can slide the legs on, squeeze a little bit more as you push down, trying to stay right up over your hips. Either leave the legs there or I’m going to bend them and bring them back in.

Inhale, exhale. I press down into the Palm, slide the legs out lightly, but they’re pressing inward from the entire inner leg. Inhale, bring it back. It’s just a matter of trying to neck to yourself right now. Press down, find those triceps. Feel the strength you already have in your body at the start of this class. Inhale, bring it back. How about one more and exhale. Uh huh.

If it’s okay for you to stay in this position, I’ve got a light squeeze on the ring. Fair, fairly significant. Squeeze on the abdominals. Pick the arms up. If it’s not okay, you can bend your knees and do the exact same exercise. So we’ve got to squeeze with the ring feeder to sort of soft hinge forward a little bit. Squeezing, just sorta testing where you are in terms of how much of a straight spine you can keep and pack the it’ll squeeze. I do. I do release the ring a little as I inhale but not much cause I’m not squeezing it much. One more time. Okay.

Put your hands back down. Bend the knees one more time here. Push into the hands. Inhale, push down through the arms, out through the legs, a little squeeze, and from there just reach forward and grab onto the ring. I’m coming into a diamond position today, so that just means soles of the feet together. Knees are kind of dropped out to the side. If that’s uncomfortable for any reason, you could do this parallel, but let’s give it a shot for today. Ring is close to you, elbows are bowed out to the side and maybe you can remember that sensation of squeezing the whole inner seam of the leg even here. So from here, all we’re doing, let’s just do an exhale. Squeeze the ring toward each other, but stay tall.

So don’t squeeze it so much that you bear down on yourself or it in health. Stay tall. Start the exhale, feel the pecs, come involve the heels or even pressing a little bit more toward each other and hopefully you’ll feel a little bit in your upper back release. Inhale, very subtle change. Start to exhale. And as you do the front of those hipbones we’ll pull backwards just a little bit just to start to stretch out the low back. Come back up to straight. Inhale, exhale a little pressure on the ring. Get taller first. Then tip the pelvis back a little bit. Just show your in control in how come back up.

Little trick with the ring that I’ll give you now cause it may apply later, is to exhale as you push, push back. Now I actually wrap my fingers and when I go to sit back up on a pull the ring apart in health that tall. It’s just kind of a nicer way to get into the back of the body. In this case, soften the hands. Exhale, press to roll back a little, right just to tilt the pelvis, grab onto the ring, pull it apart. Elbows real wide, kind of high. Shoulders of course, easily down. One more [inaudible] and pull apart to come up. Another change but not a big one. We’re just going to go further. Inhale, exhale. Same start.

As you go down though, you can extend the arms forward. You may feet. Find your knees come up a little or your feet slide to you. That’s okay. Inhale, grab onto the ring. Come forward, stay curve. Pull a ring apart until your shoulders are over hips and sit back up tall. Inhale. Exhale. A little squeeze on the ring. Initiate from the pelvis, extending those arms forward. There’s not a lot of squeeze on the ring. Once you get out there. Inhale, hold. Exhale. If you want to pull it apart, elbows wide diving almost through the ring.

Shoulders over hips and sit back up again. Exhale, PRRS just starting to feel the center line of your body. Inhale, Xcel, wraparound. Calm forward. It’s pretty subtle except it won’t be soon. Inhale, eh? Yeah, it’s like a bit of working in opposition with the ring and using the ring for help to a position and assistance. Is that possible? I bet it is. Inhale, exhale down.

Inhale there. Exhale, pull apart. Elbows wide. Shoulders down. Dive in forward and sit up tall. This time just extend the arms out and bring them back in. One more time like that and we’ll change it for you. Press out, get tall. Make sure you stay that way. Bring it back in.

Now rotate toward the front towards me. You got to rotate. Get tall, exhale, extend and roll down. So it’s the same exercise, only your coming down one side of your spine. From there, inhale, exhale, come back up and pull the ring in to go to the other side. Okay, so I don’t, the ring is sort of a placeholder in some cases so let’s not get too caught on the ring. If it starts to go to your neck, you might just have to set the ring down and think about pressing maybe more from the upper arms. In the case of using this in this position, we exhale roll down, the hips are pretty square still. I’m just coming down, barely off one side of my spine. Inhale, hold, exhale, come back up. Reaching for just as you did before and back to the center. Bend the arms, other side, rotate we and reached down, reaching, reaching, reaching. Little bit of resistance on looming but not a lot. Inhale, exhale, go forward, forward, forward and pull it back into come center. Rotate to the back. Exhale and Perez and reach, reaching, reaching. If I could have put the upper, the ring in my above my elbows and that’s where I’m squeezing more than in my hands. Exhale, come up and I could, but it just takes too much time and be awkward.

I’m not going to imagine that you can do that one more set. Pull it up and send her the last one to the back and you can press harder. But you know, just pay attention to what is it actually activating for you down you go. Inhale. Exhaling up, up, up, up, up. Bring it back to center. And if you scooted back to scoot forward from here, we roll back down the center almost the same way. Almost the same thing.

From there, we’re gonna lift the right leg. Exhale, I have a little pressure on the ring. Stay on this side. Lift that leg up to upper body. Doesn’t move. You’re about at your shoulder blades. Three I’m maintaining a very late squeeze on the ring, but it’s pretty light for one more time. Think of the belly initiating five.

You know the other side must come now and whole two. Well, it must be working. I just saw Dalton jump. I’m not kidding. Three here’s four. Hopefully he’ll pass by and five from there. Inhale, we’re going up. Squeeze the ring. It will help. Imagine it’s higher than it is up, up, up, up, and when you get there, raise the arms up overhead and just take the stretches.

If you were hanging from the ceiling, let your shoulders come up instead said it, enjoy it. We’ll go on right back. Bring the ring in first. Exhale, roll it back. Extend the arms as you go from there, we’re going to slide the feet in a little closer. I lift my heels. You don’t have to. I’m not really sure why I do that, but I do. I think Kathy taught me that. Raise the arms up and back.

Your rest of your body doesn’t move. Come on down with the ring again. I am not squeezing it really right now. Inhale up. Keep the stability and up and this is where breath really matters. Stay up in that upper body. One more time there and from there raise the arms up above your head at least or a little bit. Anyway. Exhale, lift the legs, one per Ressa down whether they touch or not as not critical too. Big.

Exhale to get it down. Three, here’s four of five, four and five. Set the feet down, reach the arms back, stretch your legs out and enjoy it. That all right. From there we’re going to just slide both knees in. Bring them up to about a tabletop. You can actually drop the feet a little bit. Maybe you can keep them up and just bring your knees a little closer.

Try to keep the tailbone down and the ring still for now with your knees bolted together like there, one shoulders on the mat. That’s kind of the hard part for me really is rotate toward the front. When you get there, extend the top like reach it right out through the screen and these are lined up from there. Inhale a little more pressure on the ring to exhale and bring that position back to center. Fold the knee again to the back. You rotate the opposite. Hip does come up, the ring stays as stable as possible.

Reach the top leg, keep the legs bolted together. Otherwise, inhale, exhale, pull it back to center. Here we go. Inhale to the front. Extend the top leg. I like to start my Xcel right here to rotate back to center and fold in. Healing over. I’m sticking a longer. Inhale today. Reach it out. Start that exhale.

Push the bottom inner thigh into the top one and bring it all back. That’s one way to think of it. You get another couple options to try over. Extend opposite shoulders still down or you could think, Oh, it’s my ribs getting heavy and the legs are light. You decide. One more. Inhale, stretch up and exhale back to center. Fold the feet. Set them down. Inhale here. Exhale, curl up. Again, light on the ring. If at all, reaching forward from there.

You just reached the arms up as far back as you can. Maybe right by the ears. Exhale, bring them back. Body doesn’t move. Inhale and exhale. Just two more for four. One more. This time you actually going to stay back. So guess three and a half. Hold it there. If you need to bring it higher, do from here. You inhale, you start the XL and pull those knees up to tabletop. You exhale, push them back down. The body doesn’t move. Stay high, exhale, pull up, stay high. You can always reach forward.

You can always support your head with the ring to one more. From there, everything down, reach the arms back, stretch your legs out. Take a big, big stretch here and then draw it all back in. Similar to what we just did, we’re gonna reach the arms back again is best you can. Again, this is really where you would want to modify if you find your back lifting, so if you need your arms higher and maybe that’s a good place for us all to start, let’s say 45 degrees is a start position of the arms. We’re going to inhale, exhale, curl or head, neck and shoulders up the arms. We’ll adjust a little bit to accommodate that. We inhale there. Exhale, draw the feet in, lifts the legs up and reach the ring over the shins.

From there we inhale, reach the arms back, then the feet down and everything comes down together. Inhale, exhale. Only the upper body, the arms and everything else comes up first we inhale. Exhale, draw the legs in right under that ring. We reach the arms back without the legs moving. Then the legs go down and right near the end of that you can just set everything down. Can we do two more? Of course we can. We curl upper body up. This is one of those times of the ring is really more placeholders.

Drag those feet and bring it up. It’s okay if your butt lifts a little bit. I’m all right with that right now. Arms go up and back. Now get to them on down. Put the legs down and the body down. Last time. Arms and upper body. Go forward. Draw the legs in. Pull it in. Keep everything is best.

You can reach the arms back first, then the legs down, everything down. Adding onto that curl, the arms and the ring forward. Draw the legs in. Stay here sort of. Now we reached the arms and legs out together. One, pull them right back in. Here’s two, just six. Pull right back. Here’s three.

You’re solid in the middle. Four, five, focusing your arms. Only six is what I think I said. Hold it there. Let everything come down. Feet are down, knees or down or knees are bent, arms are down, right? Next one coming right back up with the upper body and the arms. Let’s do it. Pull it in. You know it’s coming. Now what I’ve done is I just turned my palms a little bit on the ring just so I can get more surface area there. We pulled that right leg out on one like way, way in, a little pressure on the ring and change and change. Not about the ring anymore again. So now we just go a little quicker. Pull, pull, pull, pull ’em in.

Neyland for two and I’m excelling as I reach. Inhaling and exhaling. One more set. Inhaling and exhaling. Pulled both knees in. Set the feet down. First arms go back and your body of course follows right? All funky order here today, right? Who cares?

Let’s take the ring behind her head right at the occipital Ridge. So that’s a little divot just to your basically your school where it meets the neck. Let’s not have it on the neck. Elbows are wide when not so wide that you can’t see them. Let’s feel the see them and put a little pressure on the ring. Often people are gonna want to hold onto the handle with the fingers, so that’s okay. Just mind how much your fingers are working.

We exhale to curl or head, neck and shoulders up. We drag those feet in just like we did before. I like a little pressure on the ring here and pressure on the rate from my hands and pressure on the ring with my head into it. We’re going to extend that left like turn into the right and change. Press and press and reach.

Pull that opposite knee way in today. PRS, PRS Ferris, same breath or any breasts you want, but I’m doing about an inhale and an exhale as I talk. One more set. Here it is both knees. Come in, release the ring from your head, place the right foot ball of the foot into the handle. Stretch your other leg out as much as you can, so if you can go to straight. That’s what we’re looking for there. If not, you can bend it rather.

Let’s not lift the tailbone on this one at all. Let’s think heavy down almost to the point where you’re, you’re pulling the ring. I have my hands on the lower handle or just to the side. You’re pulling the leg into your hip joint a little bit so you kind of get to relax a little in the leg that’s in the air at least until we stretch. Bend the knee a lot without lifting that hip.

You can even press the straight leg or the opposite leg into the mat. However it is. Start to extend and straighten the leg that’s in the air. Bend the knee. This is kind of like you put more arm strength into this, but whatever you did, try to keep that and then straighten it like one more time bend. You can, you know, be nice to yourself and, and keep it as straight as you have it. Keep the arm tension or the pull on the ring and press into the foot meaning point to toe or the ankle, then flex it. So there might be movement, but rather think of a stretching out the ring and working the calf or stretching it depending on which is harder for you. Just going to do one more Zack.

Now I’m taking it with the opposite hand and I’m just going to cross it over the body. Um, the, the free hands. So if we have our right leg in the right harms, now free out to the side and I’m in a soft flexor point. We’re going to let the hip reach over, let the hip come up, even let it come up, not come up as much as you want. However, keep the shoulders down. I should have said that sooner. Push into that ring, like get it up and away from you. Keep it like that as best you can. And now draw the hip backwards to the, towards the mat. So you’re still pushing in their ring.

You’re creating that two way stretch here about, Oh, let’s go again. Let’s free it up. A little lift. They have up and into it. Push into the ring more. I don’t mean point the toe so much. I just mean like I’m trying to get the ring away from me and then as I do that continuously, I’m trying to now pretend I could set my hip all the way back down. Almost not really. All right, bring it back to the center. Let’s keep it in the same leg, but uh, go the other way. So I’m switching hands.

My right hand is going in. I like to have a super long arm. Some of you know I’m going to turn my hand over and hold it this way, but you could hold it really however you want. I just, I get all in my own way, so I’m holding it with the right hand. Now left arm is free and balancing me and now doing my best to keep the hips level so it’s no hips are lifting. I take it to the side, elbows helping me by resting on the ground that have the right side. Then the fun part, that right hip bone, sit bone I should say, but bone try to reach it to the left ankle as you push into the ring. Sort of that same idea of trying to find the two way stretch.

You can bend the knee at any point. In fact, I am doing it now. Let’s cue that and then reach the hipbone or the sit bone first. This time toward the opposite ankle and then straight, slightly different maybe. All right up we come to switch feet, so just switch that simple other foot is down and I’m just noticing that the tighter side, right? So I am trying to set my hips level before I see if I can go straight on the other leg. All right, hold where it’s most comfortable. We bend the knee, my foot is flexed at the moment and then exhale on straight bend again. Maybe apply a little bit more. Arm pressure.

Elbows are wide so your collarbones are nice and wide as well. And then if you can keep the tension on the ring but also straighten the leg. In other words, the thigh bone doesn’t move away from you. You might feel that. Let’s do one more like that. Pen. Hold firmly, not just with your fingertips and stretching and straighten. Now wherever you are, see what you can do about pointing the foot.

Stretch out that ring and flex and and flex thinking of that sit bone already toward the opposite ankle up and flux. Last one here. Oh and easy flex or point. Whatever’s most comfortable. We’re going to cross over as much as we can. I use long waist the hip away from the ribs as best you can. From there, let the hip really lift up, go into it, pull on the ring a little bit and then keep the ring there and see about pulling the hip back toward the mat just to increase the stretch. So if you feel the stretch, we’re good. You don’t have to make it look like anything. You just have to find a stretch.

For most of us it’s going to be through the glute or outer side of the thigh, but fine ups push up again, release it a bit so you really lift that hip up. Shoulders are down. That was probably the only rule I had. And then keep resistance going into the ring as you try and draw the hip back toward the mat. Cool. Bring it back to center. I’m switching my hand again. So now we’re all going to the same arms leg and then open it out trying for level hips, nice long leg feet. Sometimes you have to remember that there is that lower leg cause it’s a really good source of support and it can drift out and kind of act like it’s on a day off. Amy, that foot more towards your shoulder, but the hip bone sit bone towards your inner ankle on the other side.

Other Lake. All right, help yourself back to center and from there, let’s just set the ring down for a moment. Keep it in. Your mind won’t be long. Let’s just do a little bit more play now that our legs are stretched out. Lacing the fingers behind your head right where the ring was earlier. Feeder up off the mat and near you. Cruel, your head, neck and shoulders. A head is dropped back in your hands. Put your spine is high.

We’re going to extend the left leg out and it’s like a single leg stretch, a little, little something, something. Extend the topic up and bring it down. Left like gums in. It stretches up as it comes down the other one cycles and it’s like a giant bicycle scene. Doesn’t it feel kind of fun now that it’s a little looser? Yes, Christie, let’s go faster. That’s a good idea. So just finish each part of it but go a little faster. So I bend, I stretch at first down. I do think of that. Straight leg pressing down.

Keep your upper body high. I’m turning left side. Here’s right. So one more time. Boom, boom. Both knees in both like straight up. Lower him down a little bit. Exhale, bring him up, lower him down a little bit. Keep your upper body up there. Exhale, stupid. Bring it up. Let the legs be the weight against your abdomen and up. One more. That’s it.

Just one more. You got that and it hug your knees in. Let your head rest briefly. You got to bring the knees way in. So let your tailbone come up. Because if, if we don’t have around, it’s fine. In this one it’s going to be really hard because the exercise is called rolling like a ball. We’re going to take it from the ground up though. So elbows pop out. You’re hugging, close your press lotions into your hands, your hands into your shins to get it going. Just rock back. Float back. It’s small in the beginning, right? You don’t have to yank, you might need to exhale. Inhale, Xcel expect the hips to rise.

Who? Four. Keep your shape. Three, two and up you come. Walla. Pull the ring out from underneath. Yeah, and we’re going to go pretty much right back down. So let’s just slowly roll down like we had before. Place the ring at the ankles this time. Just when you thought all the AB work was done. It isn’t hands.

Let’s just take them forward. Extend the legs out relatively high, lower if you want. I’m inhaling for five now as Xcel schoolies the entire interstate with the leg and the ring and hold. Inhale, let it go and exhale. Squeeze. Two, three, four, five. Inhale. I don’t pump usually on this because sometimes, but because I’d like to just go into it more. Here’s four. If you can pump your arms, go ahead.

I’m going to kind of keep it simple from there. Keep a mild squeeze. Inhale, raise the legs up and go forward with your upper body. Exhale, keep the squeeze as you lower down. Now you can go lower. Probably inhale up, maybe not. Exhale, check those. Collarbones. They’re wide. They’re not wrapping around your ears and up and in here. You can do one more after this. I know you can. I think I can.

And up you go. If you need a break, take it. Otherwise we’re going into rollover. So arms down, light, squeeze. Exhale. Up and over. Let’s go to horizontal here. Flex your feet, squeeze the ring. But feel the abdominals jaw deeper and just rule from the throat, from the front of this germ, from the reps, from the belly.

Find your hips and either take them out on a diagonal. Just stop it when you get to the bottom. In Hilton 90 exhale over flex and squeeze. Try to stay pretty parallel if you can, and when you squeeze that ring, fill the belly, deepen. Exhale. It’s not so much coming from the feet that ring and inhale [inaudible] for those of you who want to, of course we can flex. You can also lower to the ground. Make that bend. Come more from the back though. I’ll just hit flection and two more.

[inaudible] check your collarbones. Check your wrist. We get so into the fingers on this one. Try to flatten out your wrists as best you can again. Right? I’ve said that a hundred times. It’s kinda all we can do, isn’t it? My parents taught me that much and down when we come down, we come.

When you get near the bottom, take the ring out, bend your knees, put them out on the floor. In that Diana diamond position like we started with earlier and roll up. Oh, come on. Oh, it’s not always easy. Is it? Set the ring anywhere near your feet and just take a stretch forward. Let the tension, if there’s any come out of your face, your neck, your jaw.

Let that cool. Okay, now that your face is all nice and this, pick up your ring again and we’re in that same position where you’re holding, you’re pressing into the center of the ring. With the elbows wide. I do find that the heels together pressing is a pretty key connection. So let’s be aware of what the feet are doing. They’re not just chilling out here. They’re there.

They’re working as if you had a ring between them. All right, so all we do is we just rotate toward the front. Stay tall, get taller. If you can, exhale, extend the arms. As you rolled down, we’re making a little circle here, so hopefully even on your hips, so that when you go to the other side, you’re okay and then come up. Oh, here’s the ring. It helps. It helps. And back to the center. Refold the arms were going the other way. Rotate first and it’s, I keep the arms close really because you want it to feel like it’s coming from your spine, not your arms, so right out over that knee. Exhale, take it down. Keep it long as you roll across the shoulder blades and up you come on the other side. Doing your best to keep those hips level center and fold. Rotate to the front foreskin. Roll down.

Little resistance on the rain. Come across to come up. Oh, that’s good stuff. One more. We rotated the back. We press, we come. Now we go all the way to come up, up, up and to the center. Cool. Let’s turn over. Actually it’s turn on DRO side and place the ring between your inner ankles. Again, Amy for parallel feet to the, there’ll be a little turnout depending on lots of things, but we’re all the way down and this one is just sort of that reminder of how the legs are connected to the center and the rest.

All you’re doing is starting with an exhale and we press the ring down two, three and let it up and two, three and let it up. And I often like to, I can feel it, but you can touch inside or dig into the belly just a little bit and just feel that sort of sensation of contraction without too much shortening and in the body. We’re just doing one more and then we’ll pulse it here. So it’s pulls down. One, two, three, four, five, six, seven, eight, nine. Might as well do 21 two, three. Same thing, five, six, seven, eight, nine and 10 right? Moving on, we’ll come back. No fear. He get to do your other 20 bend your knees, keep the ring where it is, and just turn onto your belly. And if you lost it, hopefully you have a friend nearby from here. Go ahead and put your forehead on your hands. But what I’d like you to focus more on is, is the length in the front of the hip. So go ahead and straighten your legs.

When would you do the ring? We’ll touch the ground. Some of you will even be able get your toes on the ground. And that kind of helps to lift the like straighter. Like sometimes we think our knees are straight, but if I can get your toes on the ground holding onto the ring, even better to save your low back, the abs call in and up. And from there we simply point those toes, lift the thighs or the ring barely off the ground. Maybe it’s still touching, muddying be okay and you squeezed inward. Two, three, four, five, six, seven, eight, nine, 12 we make it 20 all the way around. Two, three, four, five, six, seven, eight, nine and 20 O K.

from there we’re going to flip over so it’s easier if you bend your knees to do it. I’m going to face away from you, but it’s exactly what you did before. And we’ll meet back here in just a second. Lying on your side, it’s worth a check to make sure you’re not way in front of yourself or way in back of yourself. Parallel knees point straight ahead. And we pressed the top leg down to three and N and we remind ourselves, abdominals are really doing it theoretically and up three and press four. I’m not pulsing. I’m continuously pressing [inaudible]. I’m only doing one more for probably an odd number, but that’s okay.

I think we did five or six on the other and now as our 20 we’ve wrestled one, find the middle to three. Forget the tight foot. Five, six, seven, eight, nine again, one, two, three, four, five, six, seven, eight, nine and 10. From there, of course we’re going to enroll back under our bellies. Hands in front of you and your forehead. This time, start with the same position, right? Your legs were straight, your abdominals were pulled in, so you already feel where the thigh meets the butt, right? Then if you can, you lift the ring. If you can’t, that’s okay, but you do not lower the knees. You’re going to bend the knees. I don’t care if they’re flexed, appointed, squeeze the ring, lift up a little higher and then start to straighten the legs back out to where you started. Ha. Keep the knees up, bend them to your, you never quite get a break here, but you only have to do four. Squeeze everything interesting with the leg. The knees are bent, you lift a little higher. If you’ve got it in you and you stretch the legs out, my head is up just for the mic, but you [inaudible] the it could probably even be down and bend.

Squeeze, lift, stretching. Squeeze as hard as you do. You want, cause you only get one more in Ben. Squeeze with those Bentleys first. Keep everything tight as you lift a little higher. Stir retina. Oh, high backside and all right, you got to bend them just to reach back and find that ring. Take it out in front of you. This one is not for everyone based on the size of a ring, but let’s give it a shot.

And if not you just to let go the ring and you can do it without. So with the legs as close together as seems feasible in parallel, take the hands over the top of the ring. I’ve got the rings sitting on. Um, one of the handles, the other handles at the top, if you can, you can put one hand over the other. If that’s two types of your shoulders, just go a little wider and again you can get rid of it all together. From here you’re looking down your ears or by your upper arms, your biceps from there without much pressure on the ring at all. You just start to look forward. Like you’re curious. You look through the ring and you want to see what else is above the ring.

So you’re just following your eyes and at certain point you might want to apply some pressure to lift up, but what do you think we’re going to go for today is that you do not lift higher than your sternum. I know that’s really frustrating for some of you flexible people, but I’m really looking for a forward pull, almost like I would be pulling the ring backwards as my chest went through it. So I’m trying for upper back almost exclusively. And then you peel yourself back down the exact same way in reverse again, we start the head. It’s not just looking, tilting, it’s reaching forward. As it looks up, you feel some sensation through the upper back.

Hopefully if it gets too much in the little backstay, lower is still, you can push on the ring once you get up there, that’s fine. Just try not to get too high. I think I went a little high on that one for my instructions and here we go. We’re getting there. Comm lift, lift, lift. Now that we’re here, check yourself. Did you get too high? Do you need to drop your sternum and really feel that stretch in the lats and the shoulders and work in the back from there? No motion the spine.

Press of ring down, let it up too. So you push and you almost take all tension out of the ring, but your body stays where it is. Let’s get two more and Oh great. Let’s set the ring down. Help yourself up to a child’s pose or rest position of any kind that feels good to you.

And then just find your ring again. Come to kneeling, do a little thigh stretch here. Oh yes. We love the I stretch Christie. Everybody loves a good tie stretch tie for your tops or your feet on the mat. They’ll, they’ll want to sickle one way or the other, so I’m thinking try for level and do the best you can. Once again, all right, the ring is going to just feel like it’s a lifeline.

Most likely. It doesn’t do much here, but use it where you need to. We are scooping, tucking, rounding, lengthening, any one of those words that makes sure your butt tighten the front of your hips. Stretch a little bit even just here and the backfield like it’s not an not involved. From there, we’re going to just hinge back the hamstrings. Come closer to the calves. Hold that inhale. Exhale, push into the tops of feet. Come up and shake out any cramping you get. Again, we scoop. As we roll back, we’re going to just let the ring come up a little bit and there’s where a little pressure might help. Inhale, exhale. Keep the shape. Come back up. Let the ring go down. Just simple three to go. Inhale, exhale. We’ve already done the scoop and tuck.

It might even help to look down just a little bit. Inhale and exhale. Come up. Take out that calf in a scoop as you hand raise the ring. I forgot to do that on the last one. That’s all right. It’s just, it’s just helpful to do it. So sorry I didn’t say it and back up. Left one. We scoop. Maybe look down a little.

If you’re prone to arching or thrusting the ribs forward and back, you go. How much more and up you come. Oh, that’s a nice he centric contraction of the quads, isn’t it? Right? Almost there pushups and that’s about it. We’re going to take the ring and place it right in the middle of your sternum or near it. Once your hands are down. Ken, with my long arms, it’s sort of funny cause I take one link back.

We’re going to do a tricep pushup. So ideally I’m going to have your elbows going straight back, but if that’s not working for you, you can widen it and get a little assistance that way and it can even be done on your knee. So first things first, shoulders are stable feed in place, and we just bend the elbows to the extent you can and Oh, gets a little easier with that ring helps you right up until the very end in hell. Ben, keep those shoulders away from yours. Exhale up. Enjoy this version of a push up. Be successful. I like feeling successful. I’m doing only two more. So if that helps you in your planning, here it is.

Strong straight legs. Just like before, notice how much is back. Your body helps. Oh, we already did it. Bring it down. Let the ring come by your side and let’s just come to sitting forward. I’m going to go to that diamond position like we started in and from here, just inhale, take your arms up however you’d like going to one side, stretching over, lift up and go to the other side. Stretching over.

Come back up this time as you go over and let the arm in the air drop, hold on somewhere. Let the opposite hip lift up and just sort of lean off away from it. Try to stay over here with your lean and reach the hip back down for a little side stretch. Then take the arm back up and we go to the other side. I’ll put it over. Find a place to hold on to and kind of lean over. Super easy, right?

You’re just over here now and then trying to lengthen from the waist to put the flat bone back on the mat. That’s the side. Then when you add that stretch back in, you have that anchor point. You come up anywhere down. Inhale, both arms up. I’m rounding forward. It just feels right. Exhale. Bring yourself back up just to an upright, easy position.

Let your arms fall where they may let everything fall where it may inhale. Exhale one more for the day or you know, together. Anyway, thank you for being here next time.

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Kathryn Ross-Nash – Reformer Fundamentals 2 (30 mins) – Level 1/2

Hi, I’m Kathy Ross Nash here for plots anytime. We’re going to work on our foundational reformer number two, building off of introducing a student to the reformer and how the carriage bed moves and the equipment. Now we’re going to start focusing on engaging the powerhouse and understanding of the box. Once again, we’re going to be working in the very beginning on three Springs. Stand towards the end of your reformer, heals together. Cross your elbows, fingertips, elbow, turn. Sit directly down in a squat. One sit bone on the carriage, one sip on off the carriage.

Remember to spot your student as they lie down so they don’t hit their head. Swing the two legs over and a little CanCan roll directly down to slide right between the shoulder blocks. Not too much pressure if they’re too close, have them slide away so that they’re not justing into the shoulder blocks. We want to make sure that it’s their powerhouse that’s holding them, not their shoulders. Reach your arms down. Lengthen your two heels together over the bar. You’re going to pull the stomach in an up, turn the right leg to parallel and hug it into the chest.

We’re going to learn how to anchor this leg. You can also do this on two Springs. This heel stays in the middle of your body, right in line with your tailbone. Don’t let the knee rock in and out. Teachers usually spot the ankle and the foot student pulls this leg in and can feel how it anchors the powerhouse into the carriage. Pull the stomach in and press halfway out and draw the carriage in.

Again, press halfway out. Feel your whole pelvis on that mat. Press for three and in four and in last one five and in execute a single leg pull, not moving your powerhouse. Pull this stomach in and up. Don’t shift your box just like we did in the tree lift. Don’t shift in the first foundational reformer.

Keep this knee right in line with your hip. Press a little out and in. Notice I’m not pressing all the way out. I’m not making this about extending the leg. I am making this about anchoring the stomach and connecting my foot and the movement of my leg to my powerhouse, hugging this leg into anchor that hip.

So I learned to wait that side of my pelvis, controlling this ankle and come in, execute a single leg pull. Bring both legs in for a AA. Pull, anchoring your powerhouse. Push the stomach in in a way. As the arches go on. Draw the leg right into the chest. It’s going to line up between the ear and the shoulder. Hug it firmly in. Press halfway.

Draw the carriage in. Press to draw the carriage in. At this point, I have the student with the left hand on the knee and the right hand on the ankle so that they can start understanding that this is the position they’re going to use for their single leg. Pull on the mat and they feel that you’re pushing away as opposed to just flopping the leg in the air. Pull the stomach in. Execute a single leg pole, execute a single leg, pull right hand to knee, left-hand to ankle. Hug that foot right in line with the sip bone shoulder. And ear lines. The leg up.

Elbows are lifted to engage the back length in the neck partway out. Pull the stomach in. Push through your foot. When you take them to the mat, you can now tell them to feel as if they’re pushing into the foot bar as they extend their leg and feel that they’re moving their powerhouse away from their leg as opposed to their leg away from their powerhouse. Execute a single leg pole executed double leg pull. Hug it in. Flex your feet, anchor your tailbone. Anchor your stomach, and place your heels on the bar. Straighten this leg, pull it into straighten the ankle. Sorry. Pull it in. Hug it into the chest. Flex that foot strongly partially out, and pull it in. Flex the toes back.

Make sure that you’re hugging this leg firmly in to stimulate your digestion. Press. Pull it in. Every time I go. Just a hair further out to challenge the muscles and the alignment. Pull the stomach in. Flex the foot, place it on. Execute a single a pull. Extend the top of the foot. Pull the leg in, hug it into the chest, flex the right toe back, press elbows up, draw it in, push to the heel, push the heel as you come in.

Push and drawed in. Push and draw it in. Last one, push and draw it in. We’re going to go to our heel together, toe apart. Position four, our tendon stretch at this level. I don’t do a single leg.

I feel lowering and lifting your ankle at this point in his straight leg is way too difficult. This time we’re going to press all the way out. Straighten and lower for one, two, three. Lift it. One, two, three. Press the heels together. One, two, three. Lift it. One, two, three. Leave your head on that back wall. As you lower your heels away, lift the knee caps as you lift the legs and lift the knee caps as you lower so that you don’t bend the knee. The tendency is going to be to bend the knee as those heels lower. So lift the knee cap.

Feel the outer edge of the foot length in the toes over the foot bar. Lift the knee caps up and bend all the way in. Swing your legs up, and we’re going to lower the foot bar. Now we’re going to increase the amount of time that our head is up 400 and the amount of repetitions. Pull the stomach in and up, and this time, lift the head. Press into the stretch. Try to get up to the bottom of the shoulder blade. Inhale, two, three, four, five. Exhale, two, three, four, five big arms.

Build the lungs all the way up as much as you can. Now squeeze the air out and ring the lungs out. Out, out, out. Bring the head down. Inhale, two, three, four, five. Exhale, two, three, four, five. Again, inhale to exhale. Two, three, four, five. Roll the head up. Inhale, two, three, four, five. Exhale, ring it out. Two, three, four, five. Inhale, it’s you. Three, four, five. Exhale. Two, three, four, five. Lengthen up. Put two straps into one hand. Swing your legs over and take out a spring.

I like to balance my Springs out, so if I have two outer off, I’ll have two on or I’ll switch it up depending on what I need. If I need to draw someone towards the midline, I’ll keep two center Springs on. If I want to work the connection on the box, which we’re doing today, I will keep two outer Springs on. Okay, so always walk to the back of your former so you don’t drop your steps on your client’s head. Leather handle right through. Make sure that the metal is on the outside so they don’t hit and disengage for beginner. Place them on here. Now we’re on the other side of the carriage.

Again, we’re going to turn fingertip to elbow. Sit down, get to reverse it and lie all the way down to hands. Reach back. Okay, two legs come up together. Okay, and we’re going to still work our frogs. You’re going to press in the strap, pull the stomach back in, press in strap. As you come in, you start with your frogs so they understand how to use that strap and their alignment.

Push in now just like your stomach massage that we’re going to be doing next. Your knees track directly in that position that you are hugging them into and not out too far and the beauty is is you can use the straps to track your knees. If they go away, then they’ve gone too far. Your knees should ride. See they’re against my straps. They keep contact with my straps. Press the heels and stay with the heels pressing in the same point.

Don’t let it roll it in out. Keep the contact at the same point of your heels. Once again, we’re going to stretch out and go into our leg circles. We’re going to still do a box. Reach out, press down, draw together, lift up, reach out, push in the strap, draw together up, reach out, pushing the strap, pushing the strap, pushing the strap. You’ll hear me say that a million times, pushing the strap and reverse pushing the strap. Open up, pushing the strap together. It’s so important because you’re really introducing to them that they reach away and not grabbing in the joints, but that they’re lifting the stomach and reaching out of the joint.

Putting space in lubrication in the joints that we sit and compress all day long. Bend your knees in. Extend the legs up past the face with the buckles and straps gently with control. Reach them down. Bend your knees, swing yourself up. We’re going to set our reformer from the foot bar up. Bring up, add a spring. We’re going to be working on three Springs for these Springs. You have to see what your Springs are. If they’re heavy Springs, work on a little less if they’re light Springs. Work on four instead of three. Once again, I’m going to fold fingertip to elbow CIT.

Swing myself right up into position. Heels together, toes apart. In that same exact connecting point that they were in my frogs, all my toes over my knees are now in that same position they were when I hugged them and I’m going to scoop the stomach stretch and keep my shoulders over the hips. Zip the legs together. Stretch, pool, the stomach in, zip the legs together. Stretch. Keep the stomach pulling back. Zip the legs together. Stretch one more time. Lift the waist up and in.

Now you’re going to, today we’re going to reach our arms up and over to open the chest as we make the transition and place the hands like this. I will use this when I really want to get a shoulder stretch. Pull the stomach in an up stretch and in two and in three and in every position you choose should have a reason from my foot position to my hand position. Last one and come in. I’m going to re circle, bring my hands down and in.

Take off the center spring. My arms are parallel to my legs and I’m in my first teaser ish position of the day. Stretch out arms. Stay parallel. Bend the knees, lift forward, reach to where the ceiling meets the wall. Lift the stomach in and up and make the waist longer. As you bend in, lift in an up, pull the stomach in. Lengthen, lengthen, lengthen and come down. Swing two legs over. Once again, working from the bottom up. Take my foot bar down.

I’m going to work once again with a long box for my short box, my box stay square. I pick it up by the handles. That’s why they’re there. I’m going to place my box right directly in the center. I prefer working the long box first. For many reasons. One, there’s something behind my students so they’re not afraid to go backwards to the knees are bent, which is going to keep them out of their thighs and more focused on their pelvic articulation as opposed to rolling back. Okay? You want to hook your feet for safety heals or on the frame.

Knees directly over the heels. Strap is engaged. Lift the waistline up. Take your hands around your waist and today we’re going to make a fist. This makes sure that Timmy doesn’t push you out. Remember I said we’re focusing on our powerhouse.

Place the fist right on the center of your stomach and press the other hand on top. Press down, grow tall, and you’re going to let push into this hand. So the pelvis goes back and then push into the hand and round up and over the hand and sit up tall, push into the hand so the pelvis rolls back, push into the hands. So you go up and over and sit up again. Push into the hand, pushed into the hands, shoulders draw down, curl over, over, over. And uh, now we’re going to go to our flat back.

One of the hardest things is to get a lift in the flat back and to differentiate between rounding and a flat back. So we’re gonna focus on reaching all the way up, lifting up as tall as we can, making the waist longer and longer and longer. And then exhale, go forward and let it go. Reach out, lift up tall, longer, shoulders down, waist up, tail bone anchors, ribs. Draw towards the back body. Lengthen up, up, up, up, up. Exhale and let it go. Roll it up. Sit up tall. Anchor the tailbone, lift the waist up, stretch from the fingers.

Try to get the crown of your head to touch that bar above you. Try to get the tailbone to reach the floor behind the reformer. Lift it, separate the waist. Feel as if you’re a piece of taffy being pulled in two directions. Lift the stomach in and up. Exhale, let it go.

Roll all the way up for side to side. Tip yourself a little forward. Anchor the tailbone. Reach over to the right side on little diagonal forward. Reach out and come up. So I’ll use this diagonal when I’m working on the range of motion to prevent them from translating their ribs over. So as they reach over, if you take them on that little diagonal, it pulls that rib back so that they don’t get into the habit of side bending by moving into a space rather than away from it.

I mean like this, right? So if I reach over there and I bring my shoulder into that space, my ribs can’t go into it and lift up and over on that little diagonal and lift up. Stretch all the way down, twist, lift up as tall as you can reach. The find that same lifted point where we were a piece of taffy. Anchor your pelvis. Just move your shoulders. Hold it. Don’t let the ribs go. Don’t move the waist. Move the ribs.

Don’t move the pelvis. Move the waist. Anchor the tailbone. Drag the waste back. Drag the ribs back. Drag the shoulders home and relax. It’s very deep. Relax in between. Lift all the way up. Grow tall, anchor the tailbone. Don’t move the ribs as the shoulders go. Don’t move the waist as the ribs go.

Don’t move the pelvis as the waist goes, come back waist. Drag the ribs. Drag the shoulders and relax. As I twist the next direction, it is imperative that you keep. You can hold your bar however you want, but keep your whole hand pad on there. This happens a lot and it closes the shoulders.

Keep your pressure on their justice. If you use your fee on the foot bar, you use your hands on this pole. Lift tall, shoulders, turn, ribs, turn, eyes turn. Grow up, up, up, up, up. Come back to center, reversing the action. Lift, relax, lift up again. Lengthen shoulders, ribs. Now the waist anchor that tailbone, tailbone drags the waist back. Ribs.

They, I don’t want to go. Waste comes back ribs come back the shoulders. Say, I don’t want to go waist ribs, shoulders back all the way down. Take the bar, place it underneath. We’re going to work on an exercise called the TV exercise. This helps to teach that the tree is not about lifting the leg, but sitting upright. Roll your shoulders back and please your hands right by your hips on the box.

Keep the elbow soft. Bring the right leg up. Hold it. Two, three, four, five extended, two, three, four, five bend, lift it. Two, three, four, five. Relax. Two, three, four, five, grow tall. Two, three, four, five extent, two, three, four, five. Lift back, end leg to bend and down. One more time. Grow as tall as you can. Reach the leg out of the hip.

Find that position where we hug that knee into our chest and our first footwork and place it down. Change your sides, left leg out. Make sure that strap is engaged. Pull the stomach in and up. Hands down. Lift the waist tube. Three, four, five, extend everything’s colinear. Two, three, four, five. Lift to Ben so you get taller and bring the leg down. Lift, don’t shift. Two, three, four, five. Extend. Don’t sink. Two, three, four, five. Everything up, up, up, up, even your eyebrows and relax. Two, three, four, five and up to three, four, five stomach lifts, two, three, four, five, lifted up, two, three, four, five and relax. Take your second foot out.

Swing your legs to the side, place your foot bar up. You’re already onto Springs so we don’t have to do anything there. Place your pole in the center so it is out of way and you are safe. Hold your box with your box. Everything we do is an exercise.

We’re going to Mount the apparatus for the elephant. Remember, don’t pull on this bar. Hand goes right in line where my shoulder will be. Foot does a leg pull place up, hand comes right where my shoulder will be in line and I draw this other leg up. Toes come up. You can hold your hands like this if you want. Keep your wrist straight. I prefer to hold the bar. If I want a little more length, I will elongate my fingers either here or here, but for me, this suits me best. Toes her up.

The carriage begins the exercise out, so I push the carriage out. One eighth of an inch. Stop. Nothing moves in my spine, my heels dig me back. It’s an isolation of the hips. Push back. All the toes are up. Scoop the stomach. Push into the heels. This is an advanced exercise and up. Press.

Push heels down, stomach in, push through the hands. Push the heels, drag the carriage in and up. Long spine, long neck, head relaxed. Push out. Hold two, three, four, five. Dig your heels and up. Lift your heels in. Place them as far back as possible. Pull the stomach in and up and gently bring your knees down. Without moving the carriage, you’re losing your heels. This foot position is imperative.

So many of us today have no more mobility in our foot. If you can’t stretch your foot that way, practice the two by four exercises to build up dexterity or your foot corrector. Pull your stomach in, drop your tailbone down, push out one inch, scoop it in. Pull the Simic up in one inch. Quick out. Focus in, focus in, focus in. Keep the tail down. Roof [inaudible] versus the arch pressed. Open the shoulders.

This will be the position that they will be using in their single leg. Kick back. Pull the stomach up and in press. Don’t move the chest. Push through the arms. One inch in, one inch in. Push through the heels in and in. Last one and in round over. I teach single leg front first to get that shape.

Go onto the ball of the foot. Once again, you’re in that position that we hit in the very beginning of the referral. Warmer work, foot work without shifting. Lift that left knee. Hold it. Two, three, four, five. Bring the knee down. Don’t move. Just lift the knee. Two, three, four, five, hold scoop and down.

Bring the knee in towards the chest tube. Three, four, five and down. Slide your foot back. That’s a killer. I’m just gonna tell you, do a eggs. Pull up all your ball. If I don’t over pushing your foot and make sure the muscles are working, not the bones. Pull the stomach in and up. Lift the knee. Two, three, four, five in, lift the knee. Two, three, four, five in, lift the knee.

Two, three, four, five in. Step the foot off to the side and float. Add your spring and then float down for running. Pull the stomach in and up. Heels are slight are together, toes slightly apart. Knees are in line with the hips and the heels open the chest.

The goal one day is to have them parallel. Stretch all the way out. Lower lift hold lower to lower lift. Lower lift. Don’t wiggle on the hips at all. You can even place your hands on your pelvis and feel that pelvis anchor. So this is echoing, bringing that knee into the chest from the first foot work.

Lower lift, lower lift, lower lift, lower lift, bend both knees. Separate your legs at the same time so that they’re now on the arches. On the points of the foot bar. Roll your tailbone up. The goal is to have your whole sacrum up, which is the length of your your hand. Many people cannot get that opening.

Just make sure that you lift up so that your pelvis is on. This is the trajectory of your short spinal massage, so these foundations that we build are very important. Hold it there. Go halfway out. Keep the bottom up. Pull, draw the carriage in with the inner thighs. Push through the foot to go out, push through the foot and draw the carriage in with the inner thighs. Press through the foot to go out. It engages your buttocks. Drawed in scoop with your navel.

Press now feel as if your tailbone is reaching towards that foot bar and your waist is getting longer. Push halfway in, in, in. Again. Push halfway in, in, in. Draw your legs together. Swing your two legs off. We’re going to exit this side. I try to alternate which side I get on and off so that I’m working my mounts in both directions. We’re going to now do an introduction into our kneeling front.

Kick a front stretch. So I want you to get on the apparatus as you would. Your knees stretches, tailbone is down. Sit on your heels in that niche stretch position that we just did do a single leg pull. But this time continue in place the foot on the bar. You’re just going to bring your box forward and bring your box back.

This foot, I’m not pushing over on it. This heel stays lifted. My ankle does not give. If your ankle Gibbs, it means that you are cheating someplace. Keep this hip directly in line with the knee and just move your box back and forward to open the hip and back and forward. Open the hip and drop this hip down. Single leg pull. Slide the foot back.

That helps to stretch the foot right in line with the hip. Point this foot, single leg. Pull up, lift it and reach the hip back. Drop the left hip and get your box square. Bring it forward. Reach the hip back key, but ankle is stable as you can push through the left heel. Lift the left heel, push you the right heel. Don’t get that right hip down. Don’t let your box be uneven. Bring the right hip forward again, Paul the stomach, and bring it back and bring the right hip forward, left hip down, single leg pull.

Bring it back and step off. It is imperative that you work that cleanly and slowly so that you’re building your box and your powerhouse strongly focused on really getting that box square in that front stretch that we just did. Thank you.

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Rebekah Rotstein – Why Transitions Matter (25 mins) – Level 2

Hi, I’m Rebecca Rotstein and our class today is called why transitions matter. And I have the good fortune of my friend Elisa Hubbard joining me for this. I’m really interested in transitions because I think it’s the basis for integrated movement. So how do we connect one move to another, and then how do we find connection within a single movement or a single exercise itself? And part of this has to do with the breath that the breath is really the binding agent. And the other part is that it’s about awareness because it’s when we’re not thinking about how we get from one place to another that we lose that integration of the movement and we lose the connectivity.

So we’re going to get started here by sitting down on the ground and we’re going to start out so that we can make sure that our feet are close to the edge of our mat. Then we’re going to bend our knees and holding onto the backs of our thighs. We’re going to take a deep breath in and we’re going to exhale, start rolling backward just a little bit, and then we’re going to roll forward again. So we’re just doing a little rocking sensation. Exhale, [inaudible]. Inhale, rising, and exhale, feeling the connection that there is no beginning and there is no end.

That the breath again is that driver. So where does the inhalation begin? Where does the inhalation end? [inaudible] and then you can experience that continuity through the movement. And last time we’re going to roll all the way down. [inaudible] stretching the legs out. Inhale, lifting the arms all the way overhead.

And let’s grab the back of the mat. We’re going to use the mat like a hammock. Let’s start actually by bending our knees here and we’re going to drop the chin and the hammocks going to help us rise and lower back down. So you might notice that your head slides a little bit here on the mat and inhale, lowering an XL rising. So there’s a little bit of rocking sensation as the hair slides on the mat because in order to end in pause right here, you’re going to notice that your nose points up toward the ceiling, but then your Chin’s going to have to drop just a little bit in order for your hair to slide. To lift yourself up and lower yourself back down. And let’s do one more rising up right here.

Let’s stay here and we’re going to fold one knee into the chest and lower the foot down. And then we’re going to fold the other knee into the chest and lower down and fold the first knee in and lower down and the second knee in and lower down. Now we’re going to lift one at a time and keep both up here. So we’re in this hammock position and let’s dip one foot. Exhale, inhale, fold back and exhale so the heels are heavy and dangling and returning back up and exhale. And if you want, you could try coming up a little bit higher. You’re going to notice that your throat has to relax and your belly engages more. And this time.

Let’s stretch one leg straight out in front of us with a flexed foot. Exhale, reach straight out. Pull the knee back in. Other side, pull back in. Exhale, pull back in. Exhale, pull back in. No, let’s sequence it and thread it together. Exhale, one, push out to push out. Three, push out for, keep relaxing through the shoulders, relaxing through the neck. But the front of the throat is active as its also being assisted by the hammock. Do one more set and lower your head back down, keeping the feet up.

So now we’re going to bring your legs more into a tabletop position and exon not in curl here. So we use a little bit of front of the chin support, but we’re also really being supported by the hammock. Now we’re going to rotate, so we’re going to stretch out our right leg and rotate, twisting toward her left knee, little oblique action, and then the opposite side and keep going. And XO, XO. So we start to feel how the belly really can be engaged without too much accessory action through the back of the neck. And last one. And then lower the mat, but keep the head up, lower the hands down.

And now we’re going to continue the motion doing single leg stretch and switch switch. Exhale. So we’ve prepared the body to be in this position. Four and three. I’m starting to die too and one and then we lower the feet and we lower the head, huh? Slide the legs out in front of you. We’re going to do a roll up, but it’s going to be more of a a sun salutation. So you’re going to slide the arms out to the sides.

You’re going to drop the chin and we’re going to roll up here keeping the rounded shape of the spine. Now you’re going to start to look up, start to stretch through the upper back, bring the chest up and exhale, folding down again. And let’s lower ourselves. Rolling all the way back, opening the arms out to the sides, reaching out through the toes and bringing the arms up. Overhead. Inhale. Let’s do that once more and X. So it really is almost like a Peloton version of a yoga sun salutation. And we look up and here let’s flex the feet perhaps and feel how you can get a little extension through the upper back and exhale, fold all the way forward and roll through the spine to lower yourself all the way down onto your back.

And let’s open the arms out so that they’re slightly out to the side, bending the knees. Now planting the feet, flip the palms face down, and let’s bridge up. So let’s first articulate through the spine and then we’re going to lower back down through the bridge like this and we peel up through the hips rising and then we lower all the way back down on the tails. The last thing to go, and let’s do one more articulated bridge rising up and then lowering all the way back down. Let’s do a leveraged bridge so that we don’t remove the curve from our spine. As we rise back up and exhale back down and rise back up, you’re going to feel a difference in the engagement in your hamstrings here. Now this time, let’s press down through the hands and feel how the shoulders, the backs of the shoulders can be active. Pause here, be careful that you don’t thrust the ribs forward, so we’re relaxed through the sternum, but we’re active through the backs of the shoulders and leave her back down.

Let’s do one more rising back up and leverage all the way back down. Now let’s slide the left foot out in front of us. Lift the same side arm overhead and this is one of our buff bones exercises that we call the limb reach. So you’re going to get a really glorious stretch in a Fastenal glide as you reach through that heel and the same side hand taking a breath in and exhale, do one more like that. Don’t worry about the shoulder elevating. In fact, I want you to allow it to, I want you to get the maximum glide potential through the connective tissue through that fascia. And last one and I like to press through my planted foot here a little bit. [inaudible] well and relaxed.

Now we’re going to press to that planted foot in order to roll ourselves over onto the side here. Now we’re going to press down through the bottom foot just so you have a little connection into the ground. Same thing with the arm. I have my my Palm facing the ceiling, but now we’re going to lift the hand up toward the ceiling and we’re going to start to roll backward and then we’re going to return to stack that top hip on the bottom and once more rolling back and pushed through the ground so that you feel this connection through the posterior hip. Now we’re going to develop a that leg. So we’re in a very, very narrow support base as we lift that foot up to the ceiling and flex the foot to lower it all the way back down, lower that top hand down by your hip and slowly take that top foot and swing it forward and start to twist so that you open yourself to look up toward that back hand. And then we’re going to swap so that we’re going to return ourselves the stacked position, the hands going to come down by the side.

And here’s where my challenge point is. As I reached that hand forward and I reached that foot back and I’m in this narrow support base and I’m trying to find my balance and I feel a really great stretch around my obliques and let’s do that once more. So the hands and the foot swap and the foot goes forward and we start to spiral and feel the nice stretch on the top of the hip. I actually happen to feel it all the way into my hand cause I’ve got some nerve sensation going on. And then we’re going to return once more, stacking the top foot and reaching that hand forward, breathing in and exhale and return back down. So the hand is by the hip, the foot is by the other foot.

We lift that arm all the way up overhead and we slowly roll onto our backs. Again, controlling the descent. And now we’re going to go to side too. So we’re going to bend the other knee, planting the foot and do a limb reach on this side. So we lengthen out through the foot and the hand right side, feeling the stretch to the body and relax and once more, lengthen and reach and relax and once more length and and feel the stretch lengthening out through the heel again, you, wherever you feel the stretch is indicative of where your restriction might be. So for me it’s around my hip and waist.

It might be your shoulder for you and rest. Now push into that planted foot to roll yourself onto your side. And we’re going to stay here and then we’re going to roll back just a tiny bit in roll forward so that we feel the connection into that back hip and start to roll back and once more, push yourself forward so that your top is stacked on top of the bottom. And then we’re going to straighten out the knee and we’re going to slowly devil to pay that foot. Bring the top hand up to the ceiling, lifting all the way, the foot to the ceiling, flex the foot and lower pushing out through the heel as we come down to a staffed position, lowering the hand by the hip and we’re going to reach that top foot forward and the top arm back. And we’re going to start to rotate and twist and look over the open Palm.

And then Dee, rotate returning to your stacked position and bring that top hand forward as that top foot goes back and to see if you can feel a stretch. You’re going to find that you might need to pull the ribs in just a little bit, cause there’s often a tendency for us to flare the ribs here. And then let’s reverse that. Bring the hand down the foot stocks and the foot goes forward and we look over that hand once more. Breathing in and exhale. Returning to our stack position. Foot goes back, hand goes, inhale, exhale. Stay here for a moment.

Let’s just enjoy and savor that stretch. And now the hand goes down, the foot goes down, the hand comes all the way up over head, the feet stack, and we’re slowly going to lower selves onto our back. Again, controlling the descent through the front body. It’s time for a rollup transition. Open the arms out to the sides, drop the chin. And here we start to roll up. Let’s point the toes and lengthen. Lengthen, lengthen, lengthen, lengthen. Now let’s flex the feet and let’s start to extend.

Rising up and exhale. Start lowering ourselves all the way back down. [inaudible] open arms all the way out to the sides and let’s roll onto our sides by bending our knees. Rolling onto the left side here and help yourself sit up. Maybe pushing yourself just a little bit back on the mat here and we’re going to side bend with a mermaid stretch. We’re going to bend over toward that top foot.

Breathe in and exhale lifting up. And now we’re going to face down lifting that top arm and both hands are going to plant and we’re going to push ourselves straight back up. The right hand is going to rotate and lift. I should say our trunk is going to lift and rotate and then we side bend over for another mermaid and we return over this time. Let’s extend the knee.

So it’s kinda like that chair exercise where you have the back leg street and then the back leg is going to bend. The knee is going to bend and we’re going to side bend one more time. Side bend over here. Now we’re going to add in a new element. So let’s come back into this position where we push ourselves away, but we straighten that knee. Now the foot is going to lead the spiral to sit back up and we’re going to side bend all the way over here and lift up and side bend down, keeping that back knee street.

Push out that heel is what spirals us and opens the hip and side bend and lift. And one more time. So we get that beautiful rotation. Now let’s let’s lift that top foot a little bit. Let’s point the toes and see what happens there. Let’s do it three times. One little pulse, two three and reach out through the heel and rotate.

One last side, bend all the way over. And this time let’s come into a plank. Let’s take the right foot and pull it to the opposite knee and let’s swap the other side. Left foot to the opposite knee, right foot to the opposite knee, left foot to the opposite knee. And now let’s hold this plank for a moment. Lift the right foot and let’s flex both feet for little leg pull action.

Shift the weight back and forward to point. Switch legs, lift the other foot. Flex to shift back. Point to shift forward and switch legs. One more round. Let’s lift the right foot again, point the toes, flex the weight, flex the foot to go back and point to shift the weight forward. Switch feet left foot up. Let’s flex to go back. Point to go forward. Let’s do one more right foot flex to go back. Point to go forward.

And last time point. Flex to go back. Point to go forward. And now we’re going to lower ourselves in a chatter, Ranga elbow straight by the sides. And then we can circle the arms around overhead and then help us into a single leg kick. So their hands are clasped. Yep. And we’re going to start with our right foot. We’re going to kick twice, kick, kick and lower left foot kick, kick and lower kick, kick and lower kick. Kick. And Laura, let’s pause for a moment. Let’s add another element so that we point and flex the foot, point it, flex it and lower it. Other leg point. Flex lower. Keep going.

[inaudible] and pause. Let’s lower ourselves down onto our sides. We’re going to have our left cheek onto the ground and we’re going to have our hands behind our back. So we’re going to do a double leg kick, kicking three times and kick, kick, kick. No, extend the knees, keeping the feet down to rise and lower selves. The second side and kick, kick, kick and extend her lift and Laura selves the first side kick, kick, kick and extend to rise and lower to the second side. Kick, kick, kick and extend to rise and hold it, hold it, hold it, and lower yourself down. And let’s roll onto our left side street. From here, swinging the leg forward or both legs forward. And we’re going to place our hands behind our head. We’re going to do a sidekick series, lifting the top foot and kick forward twice and pointing the toes to lengthen back. So we have our bottom foot stacked. Excuse me.

Our bottom foot is at the front of the mat and our hips are stacked. And inhale back. Let’s do two more. Exhale. Inhale, lengthen and exhale and inhale, lengthen. Let’s stack the feet. Let’s turn out and go up. Down, up and lower. So we’re gonna point and flex point and flex point and flex once more. Point and flex.

Let’s take that top foot and plant it in front of the bottom knee and let’s lower the hands and the head and we’re going to do some small circles. Eight, seven, six, five, four, three, two, one, reverse it. Eight, seven, six, five, four, three, two, one. We’re going to bend both knees in and now we’re going to slowly transition to the other side by elegantly and gracefully lifting our feet and find the balance as you lower yourself over to side too so that our hips are stacked at the back of the mat and her feet are at the frontier. Then we lift ourselves up so that we have our hands behind the head. We lift that top foot and we kick forward twice and we reached back. Exhale, forward. Inhale, lengthen. Exhale forward.

Inhale, lengthen. Exhale forward. And in case you haven’t noticed, I can’t count, so I’m hoping that I’m kind of on the same number and let’s do one more and the length and back. We’re going to stack the feet. Turn out and point and flex and point and flex so we’re still lifted through the bottom waistline throughout finding that integrity throughout our bodies even though we’re also finding integrity throughout the movement and lower down and then we lower our heads. If you have more than one head and you’re going to take that off when it plays in front of the bottom thigh and we’re going to do small circles, eight, seven, six, five, four, three, two, one reverse. I like to feel this connection through the bottom foot as well cause that helps me organize the rest of my body and three, two, one. Now we make it interesting because we’re going to bend those knees.

We’re going to elegantly like before help ourselves lift up and slowly go to the other side and then lift up and slowly to the other set. I’m starting to fall off my mat in case you’re noticing and the second side, and now pause here. I’m going to scoot forward just a little bit pretending that it didn’t happen. We’re going to extend the legs and we’re slowly going to lower ourselves down like a roll down. Here’s our teaser. Are you ready, Lisa? So the arms come up over ahead. We’re going to do, our teas are slightly differently because we’re going to bring our arms out to the sides. It’s a roll up. It’s a roll up. It’s a roll up.

The leg still stay. It’s a roll up. Pause right here. So my sacrum is, or I should say, the lower part of my sacrum is still on the ground and I’m going to roll back. Now we’re going to add to the next element and arms come out to the sides. We roll up. Remember that hammock sensation with our head. Now pause right here. Reach out through the feet and we start to lift through the feet. Good. And then we lower through the feet and we started to roll down through the spine from here. And this takes us completely out of our backs.

Bring the arms up by the head and again, arms by the sides. Hammock. Start to roll up. Now. Reach out through the feet, reach out, reach out. And then we don’t have any gripping going on through our upper backs and lowering ourselves all the way back down. Let’s try one more like that. And the arms come to the sides. We lengthen. Here’s our connection. Extract all the juice out of the movement.

Now hold it here. Let’s see if we could lift one arm. Let’s see if we could lift the other arm. Let’s see if we could stay out over backs. Inhale and exhale. Bring the hands down and start rolling through your back. Lengthening through the feet. Ah, lifting the arms all the way overhead. Now one last time, dropped the chin, reaching out through the feet.

We’re going to do a little set of hip circles here and circling one and two and 30 whooo in reverse and one and two. I’m dying. And three and up. And now lowering through the feet and rolling down through the spy. Ah, let’s do a roll up right here. Drop your chin, lift your arms up. Finally, for a traditional roll up and rolling all the way up and sitting tall here, let’s now come back into a plank. So we’re going to lift our feet without the hands and then I promise you it’s not a handless plank. It’s a plank. With the hands down. We’re going to do a set of pushups ready for a Palladio’s pushups.

You can do it with your knees straight or you could be down on your knees, whatever you’d like and push one and two and three. Let’s walk back, roll up through the spine, extract every ounce of juice from the movement. Inhale, lift the arms all the way up and exhale. Let’s roll right back down. Feeling the connection through every single one of our movements and savoring every moment of it. Coming back into our second set of plank, pushups and push one and two and three and walking back and rolling up. Feel the release through your back. Lifting the arms. The arms are connection of our trunk. Lifting the hands, opening the hands, the arms lower. The trunk starts to move. As a result. As a result of that, we find the connection all the way down through the lower spine.

We feel it through the legs, we crawl forward. We’re almost done. Last time and elbows by the sides push one and two and Oh gosh, and we walk back all the way up and we savor it because every part of this is important. It’s not just the end pose. How did we get from one post to another? How did we arrive at this point? All of it is part of that journey. Thank you. Lisa.

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