Erika Quest – Grab Your Partner Reformer (25 mins) – Level 2

Hey everyone, it’s me, Eric AQuESTT. If you’ve taken my sessions, you know that there’s a lot of creativity in this situation. It’s even more cause I’m gonna ask you to grab a partner for this workout. So you may know him, you may not, but my partner for this workout is mr Niko Gonzalez. A good friend of mine. And why don’t we just Eve just do a little dosey DOE, right? So this is your grab your partner reformer workout.

So here’s the deal, my friends, we are using one reformer. Yes, I said it for two people and I want to talk to you a little bit about this. This is nontraditional. This is working in weight bearing in standing positions. It’s great for all levels of clients. It is scalable. You can teach this as a whole. You can do this as a whole.

You can piece in part it out and do sections of it. It is level. And one thing that you want to really think about this as far as the levels are concerned is that when you have to work together with a partner, it really helps you with coordination, with balance, with agility. And as far as our active agers are concerned, it helps them with their social age. It helps them with their self efficacy, efficacy, and their confidence. But ultimately what I want to do with you guys at home is to have some fun. So go grab your son or daughter, go grab your spouse, go grab, not an animal, but somebody that you can work out with. And let’s have a little bit of fun.

So we’re going to begin on a blue spring and we’re pretty much staying there the whole entire time. This first piece is going to start with the long box on. You’ve seen my previous workout or another one of my workouts with some of these same shapes. We’re going to do it with two people. It works great and it’s a lot of fun. So let’s get started. All right, so Nico and I are going to be facing each other. High five my partner, and we’re going to come into a wide stance here. Slade hip, hinge forward. You’re going to place your riser hand down on the box and we’re going to train the hinge to get started. So we’re going to hinge out, let the box go. Send that hip towards the foot bar and bring yourself back.

Inhale, let that lateral line open up and bring yourself back and team. If you hear a little giggling, it’s very natural to giggle and laugh and smile and have effervescence when you’re doing a partner workout because it tends to go by very quickly. Last one, and then we’re going to take that riser knee, Ben. So we’re going to take that lateral line and go into that lunge position and bring it back home. Nice and controlled. Inhale as you take it over and exhale as you bring it back. Just three more.

We’ll take it to five and lasts two. And then on this last one, we’re going to come back and your foot Barney on the way back. So you’re taking it into that nice wide frog squat or plea, a training, that stability leg on the riser side. Get two more. And Nico, I think we can try and find our balance after this last one. So here we go. We’re going to come in and let’s go for it. We’ll see what happens.

Did we do it? Oh yeah. And land good. And four woo. And three good. Sometimes you can make funny faces at each other if you want to. And last one. Good. Great job. So now turn, pivot. Other hand comes down coming into a straight leg stance.

Again, let’s start by training the hinge as we send the box forward and bring it back. So we’re getting a little dynamic flexibility through the hip, through the back of the legs here as you kind of feel where you’re at here in this position. And the feet should be pellet pointed relatively North South here. So take a look at them as you’re sending that box away. Now bend the front knee on this next one. So Ben, that front knee and then come back.

You’ve got four more of these and then we’re going to go to a single leg balance deadlift. Great. Last two outside arm can be down by the sides. It can be on the hips. Just be comfortable here. Last one. And now come into that balance, working together out and then come down and land in that 90 90 lunch and out and land in that 90 90 hovering that back knee. Look down as much as you need, but as you start to get comfortable, look down as little as possible and get that gaze up on the horizon. Now stay with me, Nico. Hold the 90 90 isometrically and we’re going to arm jump.

Good and jump. Good. Reach and reach. That’s for good. Give me ten five more. Five for propulsion. Three core integration. Last one. Rise up on this next one. Push and up and down. So up propulsion and down. Up, down, up, down. Getting lower.

Body strength and power involved in upper body balance and trunk integration. Two more press. And last one. Good and stand up out of that. Great. So we need to go to the other side before we take the box off. So let’s dosey DOE around to the other side and we’ll get through it again.

Wide second position. Got to get the other side done. Hand comes down to the box and we’re just going to start by training that hinge. So you’re going to hip hinge, send that hip towards the foot bar and then bring it back. Good. And out and back. We’ll stay even here. So let’s go to five, two more and reach.

Don’t judge yourself if this is your tighter side and one and now your riser knee bends as you take it out and in. Good and reach and in. And this is three, just two more. And then we’re going to take it a little bit more into lower body strength by bending your foot bar leg, not here, but on this next one. So here we go. Take it out, come back and bend, hit and then reach.

Open those hips, get that nice stability through that riser leg. And two more. Good. Last one. You ready to try? Balance. Here we go. Take it out. Okay. That was my smart side. I’m not going to lie. Good. You’re looking way better than me. Nico. Two more and reach and and one good job.

Pivot. Face your risers again. Straight legs here. Test the water by training the hinge. Hinge out and hinge back. Yeah, so dynamic flexibility. This is definitely my side. That’s a little bit tighter being a runner. Two more.

Okay. Last one here and then you know where we’re headed. This front knee bends, so the box goes out, you take that knee bend and the front. Good. And for just preparing for that single leg balance. Single leg dead lift if you want to call it that last one here. Great. And here we go. You’re going to transfer weight to that front leg and then land come to the 90 90 lunch, come back again.

Stability leg on the front is the leg that’s driving the movement and heading you into that balance position. Two more. Press out, control that box. Last one. Now stay in that isometric position and we go propulsion out and catch an eight and seven and six and five. Bringing that heart rate up a little bit. Three and two. 10 where we rise up and lower right now. Go up, catch up, catch up. Good. That’s five. Give me five more.

Five and four and three and two and one. Excellent job. So we’re done with the box. Let’s ditch it. Taking it off and we’ll just put it out of the way. The good news is we’re not changing the weight. We’re going to stay on the same weight. So Nico, come and face me.

We’re going to use the platform with one hand and the carriage with another hand. So place one hand down on the platform. Bring your other hand to the carriage. Walk yourself back into an incline plank position. From here, we’re going to take five pushups, bending both elbows, bend and straighten. Exhale, keeping the trunk and the core. Nice and strong and stable. Three more. Oh, Nico’s working hard too. And last one we add on with a spider leg.

Your platform leg, knee is going to bend as you take it out. Yes. Four. Whew. Three. Your range of motion is your range of motion. And now we add on spider. Push up. Boom.

Come out, side plank reach. Find each other, touch, come back down. And again, spider. Oh Nico’s crushing it. Side plank. Reach up and over. Come back down. I think we can do two more.

Come in and back. Side plank. Reach up and touch back down. Last one, spider. Push it up. Oh Nico. So good. So strong. Reach up and touch and come all the way down. Now walk it in. I know we’ve got to get to the other side, but before we get there we’re going to do some lower body strength and power combined with upper body. So what? Going over, pick up your loop with your hand. Again, remember these are scalable. So what I want you to think about is you could just simply have two people per one reformer right here doing your chest expansion, pressing back rate, all of the same principles apply. Chest is nice and open spine is tall.

Two more. But if you want to come with Nico and I, you’re going to slide your rail leg back. And from here you’re going to take your lunge first. So come down to the lunge and as you rise up you’re going to press back. Yes. So it’s a single arm chest expansion working together with a essentially a 90 90 step back lunge, last two and one.

Now we turn and face one another. Keep him out, loop in the same hand wide. Second position, draw the shoulder back and just begin with an elbow lift and working that deltoid. You can stay right here, totally fine. Or you can come. Nico and I, as we take a nice wide squat, first chest is lifted and as we rise up, we pull working together on that tension. Okay, give me three more. Three and two. Nice and one. Turn and face the foot bar. Switch your other hand to the loop. Staying in this staggered stance.

The arm is back behind you and you simply bend your elbow and take a bicep curl here. Again, if you want to change the tension, you can simply move forward for it to be a little bit harder. If you want it to be easier, you can simply move back. Now you can stay right here or you can, when you can come with Nico and I as we take the lunch first and then the bicep curl. Whew. Okay. Again, feeling if you can work together and keep the ropes in symmetry. Two more. And last one last thing to do, actually, sorry, two more things to do before we get to the other side.

So take a step over and place the foot that’s closest to the shoulder rest up in on. Yeah. So from here we’re going to take a little adductor pull arms, come out to the tee position, test the waters with your partner first and make sure that you’re relatively even and where you want to be with that adductor pull. Yeah, so we’ve got slight external rotation on both of our hips and that’s totally fine. Let’s add lateral flection. So add that lateral line, come back and reach and back three more. And then let’s work on a little bit of hand eye coordination right here. So come through high 10, boom out, and then lateral, good, high, 10 and lateral, just three more.

10 and lateral. Good eye contact and lateral and last one and lateral flection. Great, so let that carriage come to the stopper and we’re both going to have a seat on the reformer. And now this is a big negotiation. We’ll see if we can pull this off. On this side, you’re going to scoot your sits bones really close to this side edge. You’re going to lift your loop with your hand and place your hand in the loop.

Make sure that you have a contact point on the carriage here with the other hand. It can be here, it can be towards the center, and then you want it to lean back a little bit. You’re probably going to touch one another and find your balance. And from here you’re going to take your outside hand and reach it. Yes. Woo and reach. Good. You got, whoops, the reamer and two and one. Good. I’ll see if I can do better over on that other side.

Put that pig down or that loop on the peg and put it down. And it’s time for a dosey DOE to the other side. So if you remember where we started, we’re in pushup land again. So here we go. One hand on the platform, one hand on the carriage. Nico’s upper body strength is a little bit more powerful than I, so he’s going to try and be nice to me and work with me here as we bend just five times. Good.

And for good three and two and micro adjustments are fine. Now hold it here from here as we send the carriage out. The platform knee comes into your spider. I don’t even know if I’m bending Nico, but I’m trying to more last one now hold it. We’ve got three total repetitions. Spider, push up M and side and reach.

Find your fingers. Good. Come back around. Two more. What? I forgot my spider. Good. And reach. Touch. Okay. This last one. Hold on, let me make it my best one. Come out and in and up and touch. Great job.

And walk yourself back in super time to turn and face again. Pick up that loop with your hand. We’re going to try and stay about where we were on the other side and just give a few chest expansions in that very first position that we talked about on the other side. Two more exhale. Press back, lift through the top of the crown of the head. Now you can stay here or you can come with Nico and I and slide that inside leg back. And remember we’re going to train that lower body here a little bit more down into your lunch first and then press working together.

So don’t go too crazy on me, Nico. Keeping equal tension in those ropes. Good. Three more. The RI and two nice and one turn and face one another. Nice wide second position. Just start with that deltoid. Ooh, it feels a little heavier on the side. I’m not going to lie.

Three more shoulders are back. Two and one adding in the coordination of the lower body as we pull. Great. Pull up. Exhale as you drive up through those feet and the arm two more times. Good. Last one. Excellent. Pivot, switch hands, staggered stance. Take a look at the feet, make sure that they’re North South and just start with that bicep curl with that shoulder slightly externally rotated. Again, coordination of movement here. Last two.

This is challenging enough on balance. You can stay right here. You can come with us as you take the lunge and then you come into the bicep and pull up. Again, this is balanced as well, so you’re really trying to keep your vision out on the horizon as you start to get this movement pattern. Two more and last one. Very nicely done. So are you ready? Turn face away. Have a seat.

Oh, sorry, I lied. I’m keeping myself honest. We have to do your adductor before we move on, so let’s try and set ourselves up as we were before. Slight external rotation and foot comes up on that shoulder rest. Let’s test it. Arms come out. Stand up. Tall, lateral line engaged. As you exhale, pull in. Yeah, I’m good. Are you good? Yeah.

Nice. Let’s do three more and then we’re going to laterally flex towards that foot bar. Last one. Good. Here we go. And exhale, reach and out. Strong and reach. We’re sweating. I hope you are too and hopefully you’re smiling.

Hopefully your workout is going by super fast and one and now we add in lateral flection, hand eye, good lateral flection and hand eye. Boom. Lateral flection. Yes. Pull. Good. Last one. Excellent. And crushed it. So the most challenging before we finish you up, we’ll see how I do. I’m facing you now.

I got to maybe try and cheat a little bit on the other side, but we’ll see what happens here. It’s about progress. Grab that loop, make sure you have a contact point on the carriage along with your sitz bones. Come back. Whoa. Hold on. See if you can find your balance, see where you’re at, and then just slowly reach up. Good. And come back down and reach and down. And three, we only did five on the other side and two. Good. Last one. My, Oh my.

I transferred the learning on something right there. That’s a lesson to us. All right. Now sit back up against me. Nico. I’m going to load one spring so that the carriage doesn’t move. Our bodies have now become feedback for one another, right? So we’re feeling each other’s spine.

Try and find the back of each other’s head and reach your arms out to a tee position so that the backs of your hands touch sitting up as tall as you can. Use each other as partners. Yes, but as feedback here, I’m going to twist to my left. As you exhale, rotate. Go with your partner. Inhale, center, other side. Exhale, rotate. Good. So really trying to keep the knees pointing forward in both situations. Good. Last three and twist. I lied.

Let’s do three more from here so that we’re even, because our [inaudible] friends would be happy with us that way. Last one. Good. Now from here, bring your hands together. Link them. I’m going to flex forward and take Nico into extension. He’s going to rest his head if he wants to. I’m going to give him that moment and then he’s going to give me my moment as he takes me into extension.

Using each other’s bodies as an opportunity to really facilitate some nice spine mobility. One more. I’m taking Mico into extension and he’s going to take me into extension. Ah, it feels amazing and we’re going to lift up and take the arms all the way out and down. Stand on up together has a team come with me, Nico. You’re my partner. It’s grab your partner, reformer, and from here we’re going to allow our arms to be an extension of the spine as we lift them up. Let’s do a roll down with this. When you go, exhale, roll up and over. Let the body drape down towards the floor. Inhale, your hamstring length is your hamstring length. Don’t judge yourself. Don’t judge anyone else. Take an inhale. Exhale, rebuild your spine as you activate your core and stack each and every bone one at a time with more length in between the next, the crown of the heads, the last thing to reach to the ceiling as you allow those arms to float one last time, flex your risks at the top. And again, I always like to end with beginning with the possibilities of the rest of your day as you open your heart center. And I say thank you to you and I’ll see you soon.

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Dana Santi – Neck and Head Positioning (10 mins) – Level N/A

Hi, my name is Dana Santi. And today I am joined by my good friend Frankie Zito, and we are going to, um, talk about and kind of go through the differences right? Between men and women and the, um, the arms and the head, the upper body, right? Uh, we have to go on the notion that Joe was a man and maybe this exercise was devised for a man, right? Maybe not, but, um, within it, right? The, our points of stability are different, right? If, if he and I had a child together and he went to lift up the child, right? He would take that child and whip that child on his shoulders and I would take that child and I would bring it on my hip. And so that’s kind of a game changer, right?

All the stuff where the feet go over the head and, and they’re, you know, we’re, we’re lifting our largest structure over and what’s not our point of stability and, um, and they have it right? But if you go through, you know, return to life and you research and, and study what he’s actually talking about, it’s set up for everyone. So maybe there’s parts where women just have to work on it more or you know, take the words to be more exact and we can’t flub because, um, what, what we’re doing right is so important and we have to be able to bring the legs over the head, right at some point. And, um, so we’re gonna talk about that and go through and the simplicity, which should be the simplicity of the neck, right? And, and how that connects and it’s, it’s not fancy, right? It’s really not fancy. So let’s start with the a hundred. Okay? And there’s a lot of times, right that he says shoulder wide, shoulder wide, everything is shoulder wide.

But what I want you and I want you to think about is to almost take the blades and bring them away from your spine as a shoulder wide. Okay? He’s gonna bring his arms back and they still stay shoulder wide. Okay. From here. He’s going to bring the arms up and at the same time he’s going to lift his legs. And now lift. Yes. Okay.

So we go on wherever this position is, the shoulder blades, the tips of them, stay on the mat. Okay. And then come back home. But he’s going to just raise his head. So if at the beginning we go on this notion that we just started this work and wherever we can keep, sorry, go back into it. Raise it up. This angle. Right.

So if this is where his blade stayed down, okay. He just, I want his eyes to look at his toes. So almost yes. So we are not going to necessarily maybe have the chin to the chest. Okay. From here, let go and go all the way back down. So we were supposed to practice that until it was absolutely positively perfect. He said don’t move on. Right.

So if we went and went up again, raise the head as his arms are shoulder wide, he’s getting stronger, his legs would go lower. So the arms match this, the angle, right? They are at the same angle. Then if his eyes continued to watch his toes. Okay, he let go. He is teaching us all the way go chin to chest. Right. So I take my client’s ears, right? And I, you’re just gonna lift. But I want him to roll his ears forward. That’s his chin to chest. Okay.

And then I want him to roll his ears backwards. And that’s chin to chest. What we get in the habit of press into here, I don’t even like pressing into my hand. We get into this habit, push into this. So he pushes backwards. You know what I’m talking? Yep. Okay.

So lift and come over and they start pushing back into here. And that is a big no-no. Okay? So you have to visualize those two screws right on the side of your head and you thread the screw in the hole, right? So there would be no movement forward or backwards like that. Okay. So going into then that would lead us into the, the roll up, so shoulder wide and the roll up arms come up from here.

The ears roll forward. Now we’re already supposed to be able to keep that chin to the chest. So that’s not an issue. The chin stays to the chest, the arms work shoulder wide, and he’s keeps yes, folding in, in, in, in, in, and then suck your guts in. Right? And now he unravels. So he’s got to start from here. And this doesn’t lay back right?

This is constantly going forward. Okay. Until the very end. And then the screws back. Yes. Okay. From here, sit on up. Let’s go into your spine. Stretch forward. So spine stretch forward.

You’re going to take and you’re going to place your hands down and they, you press firm, you press with substance, okay? And what happens is the chin is going to go to the chest, okay? And now he’s almost going to keep his blades back. But don’t move your shoulder. Just make the muscles, get them there. So press into the hands more.

Now bring that forward. Keep the chin to the chest. And I know it’s hard because it gets slippery or a sticky heap. The guts in your chin stays to the chest and pull the blades to me. Hear a bit more. Yes. And now come back up the spine because all that’s moving is the spine, right? So as you go from here, don’t pull back. Lift up.

Yeah. Okay. So if we press firm, we’ve already set him up for the exercise. This is the exercise. Now all he is going to do is literally bend his spine. Okay. And keep it and just bend your spine, bend your spine, bend your spine. That’s it. Don’t let this come away. Pull into here and together more. Yes. And keep going and keep going. Now if you want more length, he’s going to have to get it in his spine. So lengthen your waist more.

Aha. Suck the guts in. Yes. And then come back and the spine goes home. Okay. That action happens again in the open leg rocker, but we’re like in the air now. Okay, so that’s complicated. So from here I’m going to have you bring your chin to your chest and come back from here. And we’re going to go back just far enough. I go pretty low.

So to where we can get the legs up now for the sake of teaching and be not nice. Put your hands here. Press firm. Come on Frankie. Yes. Open wide. Nobody’s said why it was not a bad thing. Okay there.

So he’s pushing his arms into his legs, his legs into his arms. Okay. As he goes back, right, he’s going to push his arms into his legs, but as he comes forward, now you’ve got to push your legs into your arms to come forward. I’m not going to do a full one with him cause it’s new. Press into and go back. Press arms into your legs. Now.

Press the legs into the arms and release. Yes. Okay. From here, let’s go into saw. So saws funny because it’s one thing and then it turns into another thing. So as we’re here, I want you to just basically lift your head up and just kind of lift your chin a little and then draw it in a little there. Yes, just subtle, real subtle. He’s going to pull the blades back and together. Now pull the the abs in and just start to twist.

Just start to twist. But here’s what happens. Don’t let this arm right. Pull this together for as long as you can. Okay? Now they’re both still together. What happens is he’s going to take this arm and just flip it.

Okay? So this one stays pulled in. Now keep your head straight. You’re going to go straight down. This one now goes wide. So it’s going away. Drop the head down, right chin to chest and just yes, lift, lift, lift. So in and then wide. Come on up and now to the other side.

Keep it together. Okay, so pull this in more. When you go to twist. Yes, go as far as long as you can right now from here, flip your hand. Okay, this one stays in. This one’s going to go wide. Drop the head down and forward. That’s it. Lifting, lifting, and then come up and release. And now flip yourself over. Let’s go into the beginning. Um, part of Swan. So from here, here’s what happens, right?

You’re going to start to lift from here. And this keeps going back. Keep the ears going. Keep the ears going, keep the ears go. And yes. And then come back. Now start down from here, cause this is gonna be the last to come down the spine and then he rolls his ears forward. So if they keep lifting and lifting and lifting, their head should still be lifting and lifting and lifting. If he breaks, if he goes and lifts his head and he just goes to there and then he presses up, right, and the head stays forward, see where that goes.

He’s trying to counterbalance himself instead of going back into himself. Okay. And then come lay your spine down through the front of your body and release. Okay. Let’s sit yourself up. I hope you learned something new and thank you, my friend. Shoulders wide or shoulders in, head forward, head back. Have a great day.

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Louise Johns – Fall Out of Balance Reformer (45 mins) – Level 2

Hello, please, anytime I am here with you to do a little reformer workout. The workout is centered around falling out of balance, a little balance, asymmetrical, some power. I’ll talk more about it with you when we get going. Let’s start with something that you know some footwork so we don’t, I don’t scare you all away and or if you’re going to teach this to your clients, you don’t scare them all away. Put your foot wet Springs on. I am going to do three red Springs high on this balance, body reformer, and I’ve given myself a little head. So hop onboard.

Get yourself in place, place the balls of the fee on the foot bar and get your setup. Here we go. We’re going to press on out and just for a second or two, allow your heels to drop down and just feel the weight of your body dropping into your heels. Let’s cool that stretch. Rise up on the tip toes, bend your knees, keep the heels where they are and begin your footwork. Now you’re welcome to do your footwork with me or do your own footwork and join me when we move on to something more exciting. Not that footwork’s not exciting, but you know how it goes. Here we are. We’re pressing back and I’m wrapping into the back of my body, finding my glutes. I’m going to press on back. I’m going to stay here.

Squeeze the heels together. No need to fuss with the four feet and press away. Squeeze. Go at your own pace, finding your internal rhythm and of course find your breath. Let’s do four together. Four and three. Really tall to one.

Parallel the fee unless do some high kicks. Press one heel towards the ceiling and the other. There’s a little sticky switching in between the feats. Notice I’m exploring my feet. Now I’m going to go toes, point around, spread my toes, check my pedicure, put my foot back down other way, heel toe around, maybe spread the toe and away. Do that again. Exploring what your ankle and your foot have to offer.

I’m going to do one more time down and bend the knees on in. Place the heels on the football, two feet like the number 11 press away. It’s going to be shorter press and in. I’m just checking my neutral, keeping my four feet in the same position the whole time as I press, press now, keep pressing and then begin to do a little marching that looks like this down and up. I love this because it increases my awareness of where the foot is on the reformer, makes me concentrate a little bit more the next time. Place the ball of the foot on the foot bar and the other and go heel, heel, toe, toe.

I love this exercise because increases my awareness of where I am. It’s making me concentrate because I don’t want to miss that. Football helps me work on Dorsey and plants of flection. Shall we switch the leading leg. Press back, heel, heel, press back, heel, heel. Press back one more round now running in place.

Focus on the down and then focus on the up and now let’s focus on the down. Up, down, up, down, up. That fascia loves a little bouncing. Babies light to balance. We’ll go four, three, two, one heels up, bend the knees on in. Dismounts was me. Whew. I’m sweating. We’ll put the foot bar down, one in the low position and it’s going to pretty much stay there for the next few exercises. Take off your Springs.

Let’s place one red spring low only. I’m going to stand and start on the other side of my reformer. So for me, I’m going to place my left foot up on the standing platform. Then my rights check how I’ve got my foot. I’ve got my foot Josten a little bit on the edge so that when I press away I’ve got some traction.

If you’re a little tool that you might have to start with your foot out further, otherwise you’re going to bump into the end of the carriage. That is not my problem. So I’m right here. All right, so first of all, hands on the pelvis, press out into your regular slide and then come on in. So we’re pressing, not a big deal. Visualize the top of the FEMA is rolling in and rolling out. It’ll nice hip mobility here. Now take the arms up, shrug the shoulders, touch the thumbs, and bring it on. In.

Inhale and exhale. Press in. We just building our awareness of the reformer. Now give me a side bend and it doesn’t matter which direction. You can go over that way and then go over the other way. Now 10 then it doesn’t matter which way you turn because it’s the same every time. Let’s do that sequence one side bend and the other side. Bend. OBA, a little spine twist.

You’ve done this before and another one and reten just warming up the spine, face the reformer. Place your hands on the foot bar and bring your feet onto the seats through a little version of elephant. I will confess that I learned this one from Courtney from watching plays anytime, so thank you for sharing, not the chin towards your chest. Take your eyes towards your knees and think about a good steady grip on the football grip with your toes, like a birdie on a perch, and then press them back until you feel like your head could touch the football in hell. Slide the carriage back until you feel that stretch that we know and love and the lower body. And exhale, bring it in and challenge yourself here.

Inhale and exhale. Breathe in. Expanding the spine in flection. Press and pool. Two more. Press and pour. Last time, press and pull all the way in. How did it go? That’s turnaround. Excuse my back. Get yourself set up.

So remember the food is on the inside and then just to mention, I can use my shin up against this football. So when I press out to the side, I’ve got little leverage hands on the pelvis, checking out the view press outs and in the FIM is role in an L. we’ll just do two more this side. Last time sliding. Take those arms, go pinkies touch this time and else. Elongate the spine. Breathe in and out. See if you can time it so the hands touch and the carriage slides together.

I’ve got one more now. Outside bend, it doesn’t matter which way because every time do the other side. It’s the same thing. Ten one way. It doesn’t matter which 10 the other way. Let’s do the sequence again, one side, Ben, please, and the other way. I love this one twists and the other way and return pulling it in.

Guess what? This come back to elephant because we’re still preparing our spine for movements. Exactly the same. No-frills same thing, not the chins. You get nice head, neck control. Frame the head between the arms, send the carriage back so that you could tap your head on the foot bar if you needed to. I don’t know why you would need to, but just in case. By the way, in house, slide it back. Exhale, pull it forward. Inhale, exhale, do one more. Inhale and exhale. Now walk the feet together. Here’s the variation and that’d be mindful because the carriage, you might move from underneath. You lift your heels, just a credit card, distance off of the seat. Take your eyes to your belly. If you have the ability, send the carriage back and forth.

It got a lot harder. What I find interesting is the shape between underneath my feet in my belly, in my throat. It’s the same shape that’s do one more time in and out and walk backward. Take your hands wider and let’s just stretch out a little bit. How’s it going? You should feel a little bit warmed up.

We’re going to go back to our standings. Slides. Come on up. Now just to mention if you, if you do sweat, I’m sweating a little bit. I’m going to grab one of these guys and place it on my carriage so that I don’t slide. Step on up, left foot, right foot and all the way in. Start to slide again. Why chitchat? We’ll do four of these. Now we’re going to start to produce a little power.

If I was going to slip and fall, it’s the one biggest rep max I’ll ever do, so I’ve got to train for that. Here we go. I’m going to just do a little skater first. You know this one pressing out on the foot bar. Now I’m going to produce a little power, so watch what I do. I press out and I control back. I breathe in.

You’ll find that inhalation helps to keep the spine stiff and gives you some stability. Let’s do three and in and two and in and one and in and pause. Step back. Come quickly to the other side so we don’t lose our rhythm. I’m still on that one. Red spring low. Sometimes when I’m [inaudible] feeling feisty, I put it up, but I’m going to keep it low for today. Skates.

Find the support of the carriage. Don’t worry if the hips move too much. It’s all good. Choo. Hello everybody. Now let’s go for some power. You’re ready. Let’s go eight and pull back in. Breathe in and back and in. Do what you’d like with your arms. Explore what they have to offer.

Notice my fingers and my rests. I’m making different shapes. I do believe I’ve got one more and return. I’m out of breath. Hand down for safety. Off we come. How’s it going? Chest expansion. I’m going to keep my one red spring low.

Bring my knees to the middle of my carriage. In your what? White machine not going to use this. I’m going to bring my knees to my middle of the carriage. Remember, if you need more stability, bring yourself up. If you are one of those classical teachers, you might like it back here. I split the difference and go in between. Here’s the prep, grab the handles, find my alignment. Exhale, press the handles behind me, finding that bridge position, and then inhale forward. Exhale, press in hell forward.

So here are just set up the movement. First of all, something familiar that we’ve done before. Let’s add a little neck movement, which is an inhale look right and look left and return it forward. Three more. Exhale, look left and right and in and forward to progress. Look, rights and laughed and forward. Last time, press look left and right and forward and return.

Place them on the pegs. Control front. Place your hands on your shoulder. Rest. Place your feet on your seat. Now if you’re already nervous, I suggest you come to the floor and do a plank because that’s what we’re doing. Feet right here, or fee on top of the foot bar. Come into your plank, squeeze your legs together.

Get a good head position going and just stay here for a second. Find your breath and out. Now either stay there or inhale, press the carriage forward and exhale. So if I fall down on the ground, I need the upper body strength. That’s what this is about. One more time. Come on in.

Bring the knees down, step on off. Give the rest of the little shake. Spring change, red spring going up. If you’re lighter, you might just like the yellow spring. If you’re heavier, some of my men out there, you might want to put a blue spring with that red. Come on up. You can use your sticky. That’s probably not very graceful and I didn’t catch it. The virus put it on.

I’m going to stag up, so look where I have got my sticky on the back of my carriage. When I come on up, I split my stance feet like this and I’m going to turn it a little bit. If it makes you nervous being on here, put your standing platform in place. Otherwise just stay with me. Press the carriage out, lift the heel, bring it back. Let’s do that again. Press really good toe off for the hip drive, press and back. Now let’s begin. What should I do?

I bend the knee and I come on in. I bend and I come on in. I’m trying to simulate walking so I push. If I was to slip, I would press the carriage back and press. Yup. Sit. Go, sit, go. Yes. Go for three. Use your breath to one more hold.

Now we’re back in the 80s and we’re doing some aerobics. You can March the arms. You can pump the arms or get crazy and do a little jazz arms. Do three with me. Three, two, one. Control that. Kinetic energy. Definitely put your hand down.

Come with me. Other side. Moving my sticky back. My right foot is going in front. My left foot is going at the back and then I’m going to turn on the diagonal. My feet, just the right size again, put the platform and if you’re having trouble, all right, toe off and back. As the toe presses, the hip drives forward.

It’s really nice for people that have trouble with the toes. Okay. Are we ready? Ready squat down and up. If I’m a 50 year old, which is not too far away, I need single leg squats. I need squats, I need slip prevention. I’m training now and I’m pushing and I’m pushing and I’m going for three. Watch my fingers and my hands.

I’m exploring now let’s go in and out. Eyes up. You can March the arms. Try that. You can pump the arms. I’m going to with my leg this time or Jazzercise for three. For two for one. Come on.

Up and down. Yes. I’m hoping that was not too noisy. I’m going to get rid of this guy. Remember we were doing chest expansion earlier on. Let’s bring that red spring down. If you’d like your arm, work heavy, keep it up. Bring the knees back on. You’re welcome to stay exactly here or put your head rest down and put your right foot to come into that split stance.

I suggest having the ankle up against the shoulder rests and then get that hip Eben left arm overhead. Press the arms up, moving the rib cage up, moving the shoulder up, moving the hand up. As far as I can and then I’m going to do a little backstroke. I breathe in and out here. I’m just prepping. I’m prepping you for a movement that’s coming later. One more, and then return. Now left arm up, right arm down.

Do the same movement repeatedly getting my post area bleak. Chain up and fired up. One more. Remember that sequence. Lift up your straps, cross the right one, put it in your left so that the left one is underneath. Grab your short straps, brace yourself with your ankle. Press the arms back, chest expansion. Once more, you can see I’m fidgeting to get steady now. Exhale, inhale.

Let the nervous system be okay and your brain catch up to what’s happening. I’m going to add some variation if you would like to. Now go back to that same pattern. Left arm up and down. I’ve got my knuckles leading.

I’m going to try not to ride the carriage. Breathe out. Let’s go for three press notice. I’ve got two fests. Two, one more. Press and down. How’s it going?

I’m cross. Put the right one on the bottom. The left one on the top. Two feet on the foot football coming up. So carriage football. Remember, you can go down there. Control front once more. Here we go.

This time rise up on your tip toes. Exhale, push back. Inhale. Exhale two and out. One more. Forward and down. Be safe. Set down. One, two, right knee, down, left foot in front. Get your steady. I’m really sweating just so you know if I begin to glow, that’s why. All right, right arm up to the ceiling. Think about where this arm comes from. Find your middle finger this side.

Trace it down through the armpit. Your last rip on that right side and shrug it all up. The little backstroke. Now here, notice what happens to that right pelvic cough. As we reached the arm behind us, it rolls forward one more. Now here’s the pattern, right arm up, left arm down posterior oblique chain. Two more, one more, and pause if you’re feeling unsteady to stick with the ons with no straps.

Otherwise grab hold of the straps. I’m going to show you the up level. This side, I could tuck my back foot underneath me. It’s going to create more tension across the front of my right hip, which might distract me and make me fall down. So you choose chest expansion, exhale and inhale. I’m rolling that right hip forward as I press the carriage back. Asymmetrical shape to challenge the balance.

Now let’s make that asymmetrical arm position. Press back, let the knuckles lead, press back. I’m going to turn this left one press that it’s like a different country on this side, so I’m struggling a little bit, but let’s go for Thery. Find your steady. Try not to ride the Springs. Last one back and forth. Nice job. We made it. Come on down. Come on off.

Shake your rests. All right, let’s grab our long boxes. We’ll use one of these stickies and we’ll place the box in the middle and the sticky in the middle. We have a change. The foot bar is going down him and I’m going to put one blue spring on the top. Only now when we explore the reformer, these are your rises.

I’m just going to make sure that these are facing this way because we’re going to get ready to pull two hands on the corners, boobs and or chest on the box. If it’s comfortable, if not, move everything forward. Grab both of the straps. Climb up. We’re going to pull festival. I like to have this moment of just having a little rest. Lay in the rib cage and the shoulders move upward towards my ears like we did earlier on when we were standing. Now plug the shoulders in. Find your upper body and your lower body and connect the two.

Pull yourselves forward. You’re running to the end of the carriage, that spine and then back. Do a little pulling. Initiate from the arm pits. Pull them out on your body up a buddy’s connecting to the lower body. Not a big deal. Now just because we can pull forward quick. Let go. Ready?

One, two, three. Heightens your awareness. Gets your nervous system excited about what you’re doing. Keeps you focused. We’ll go three to excuse the bump, one down, bend your knees. Come on back all the way. That’s the best part. So from here, since we’re here, bring the arms out, bring them down, raise the thumbs up, do a little scaption. No, bringing the shoulder blades together. Bring them up.

Lean to your right as you look up at the left and down around there, and go right down around. Then lift left to and around. Then lift right. Two more. Finding the shoulder in the opposite pocket last time and down and pause. Either stay there or come up again. Post with your arms. A little extension. Bring one heel in a way, single like kick.

You can poles. You can just explore the quad. Stretch back and forth and then down. So now let’s add the arms and the legs. Let’s refresh our memories. Bring the arms up. Left arm leading up and down, right. I’m leading up and down. Left. Bend the right and down, right.

Bend the left. Breathe in and out. Complicated a little complex movement. Keep your brain interested. Lost time and down and pause. Hands on the corner, slide on off. Football’s going up. Take the spring off, move it back.

Bring it into place in the low position. Once more. Had to think about that for a minute. Bring it back. Blues. Spring high is still on there. Sao friend, belly down on the foot on the carriage face in the football. Same thing, just upper body. Press away first. It’s really, really late and come on in. It’s really, really like, did I say that already?

N press away. Look mom, no hands. You knew this was coming. Press absorb, press, absorb. Keep going. Things to think about. Bend your elbows, feel like they’re like Springs and push, absorb and push. I might stop moving the reformer look, go places and stop and return and take a break. I’m not sure if I need to move this reformer back. Hopefully it’s all good.

All right. Did you have fun with that? Take that red spring. Put it up for your Swan for that blue spring away. I just had to get up cause I wasn’t too sure how far down I was. So let’s come back on top. Alright. Red spring elbows is, why does your box press away? Traditional swans is something that, you know, lifting the chest. Now do me a favor, Brule road and the upper back. So what do I mean by that? Take your upper back. Take the rib cage wide.

Send your breath back there in and out and in and out. Come on in. Do it again. Press lift on up. Three breaths in, wide and out. Breathe in wide and out. Last time. Breathe in wide and out. Press away.

Come on in. Hands on the corners. Straddle the box. Don’t fall off. Sit yourself up. Get rid of this guy. I was like to do something like throw this over my shoulder. All right, a version op, horseback, legs off forward. Place your hands underneath your thighs. Have your wrist on the edge so you’re not compressing your risks on the soft surface of this box.

Bring your heels out to begin with, Nadia chins was your throat. Rock forward. Curl your tailbone down and make that [inaudible] C shape that stomach massage shape and down. Some of you will giggle and think you can’t do it, but you can shift your body shift, lift and round and back. Shift. Lift down. Inhale and exhale. Do one more shift. Lift and up down and stop for a minute and shake the rest.

So we don’t often use horseback in class. It’s almost impossible and everybody complains. So I started coming up with ideas on how we could get there. You’re either gonna watch for four and take a breath or up. Level it with me. Now we’re gonna leave the seat completely. Please don’t fool off.

Are you ready? One, two, three left. Shift up and down. Ready, shift, lift up. Don’t forget your breath. Breathe in out. That was quick on up. Squeeze your thighs to your forearms. Let it go. Take a break. Shake the rests. Shake, shake, shake. All right, enough of that.

Let’s place the foot by down. We’re getting ready to do climate. Trey, get rid of your boxes and let’s put three red Springs on. I don’t need to get rid of my box cause we’re going to use that box. We might climb a tree in place, so we’ve got to go back. It’s extra exercise like these guys. This one’s lighter than mine. Mine is like five pounds. This one’s a light one. All right, we need a dowel.

I always feel very important when I have props and we need the fuzzy and a slide. Those little guys out the way and sit on top. So let’s talk about placement. This is a little bit close enough for me. If you’re like me when you’re teaching classes, you don’t bother with the Rebo football cause it’s a lot of changing. So let’s do that little sneaky thing and just put them over the shoulder ass. Make sure it’s right up against the metal and on we go again.

Let’s just do a little prep something that you know, so roll back. So arms are on the horizon cause we’re prepping for climate. Trey, call the tailbone down, get your feet connected in your foot strap and then a roll on up again. Let’s take the inhale, inhale into the back body and then exhale. Keep going. I was like to give old tentatives they’re a little less than the actual exercise that I want to do just in case somebody wants to just do this one more.

And then up Dow, place the Dow behind your right knee. Pull the Dal in and lift your elbows and kind of shrug your shoulders a little bit. Let’s prep the hamstring. Now when you extend the leg out, let the dowel go a little bit to maybe move it down and or up and prep the leg. If you keep it pulled in, you’ll give yourself a little something behind the leg there. Now here we go. Call the tailbone under. Catch the foot strap, roll back, park this at 90 degrees and decide if you want to go back any further, you don’t, no problem. Pull yourself up.

Push the leg forward and restack. Let’s do it again. Roll on back. Implying that the tailbone goes under, the head stays upright, the leg stays at 90 maybe I get a little braver and I start to let the arms go and it’s quite nice because this dowel is right here. Co up. Push forward and up. Now if you’re less flexible, take the hands wider. I’m going to come with you guys, roll on down. Call the tailbone under, let the spine do the work, so don’t get to here and stick your head out. Let the T spine come all the way. I’m holding the dowel.

Then the neck will flourish at the end, not the chin towards your chest. Now doing upright rope. Pull yourself towards your thigh and up. So much less scary. Let’s do it again. Roll on down. Here we go. Hang off the end. Explore. Can I go narrower?

Do I need to stay WIDA co in all the way, transition to upleveling. Save. Flexibility’s not a problem. Press the ball of the foot into the dowel. I’m inching my hands together. Roll on back. I’m not going to be able to extend. Push the leg forwards. There’s a little bit more dynamic. Inhale, catch and press. This time when I come forward, I’m going to produce a little speed and the celery one more time. Produce a little speed and de salaray.

Stick with that or put it away and give me two or three climate tree as you would normally take it back. You can grab the hands on the inside of the rails. Bring the arms forward, climb up, give your shit a little kiss. Give your leg a little love for all the work it does up. Maybe hold the rounds, continuing with what you’re doing. I can show you a variation down. Hold the rails.

We can do circles. We’ll go three and one direction. If this is not for you, continue climbing up and down other side. Getting a good grip with the upper body. One more. I’m going to bend. Hold, not the chins was a chest pushed the leg forward. Come on all the way up. Whew. How are you doing?

Let’s do the other side. Grab the doll. If you don’t want to use the Dow, you don’t have to. You can do the whole thing as you would normally press the Dow forward. Remember, let the tension go. Prep the foot and the hamstring. We’ll do it three times.

I find this really helpful for people that are not overly flexible. Have the mobility that they need in the hips. Are you ready? Wide for less. Flexible, narrow for more and also wide for short legs, long legs. You’re figuring it out here. So I’m holding, I’m scared. I don’t want to go any further and no problem.

Push into the Dow and row yourself up. Breathe in pockets, roll back in hell XL, row yourself up or comes in threes. Roll reach, row up. Let’s go all the way over with this Dow, all the way, all the way, all the way. Try to avoid just having the neck. Do the what? Let the thoracic spine, that T spine, nod your chin, push forward. Do the work for you.

One more same, same. It’s about nine repetitions in total, which is way more than you would normally do. Let’s explore it a little bit with the dowel. So what I found is if you put it in the arch, it’s fine, but it’s that planted fashion might talk to you. So place it over the ball of the foot.

If you have little short legs like me, you’ll be able to push the ball of the foot into the dowel. I’m going to press back. I might get a little bit of skewed depending on the hip rotation. I have used a little speed and push forward rocking in how back and push forward. Last time, rocking and push. You can play with that or go for your full climate tree.

Rounding the spine, pressing back. I’m going to square myself a little bit. Climb down, take the arms overhead if you want to in the runners, finding that nice length through that bottom leg. Bring the arms up, come up, kiss your shin and down again. One, two, three over. Now you can stay here with me and do some circles would go three in one direction. I’m really working that downstairs leg for stability and reverse. Hopefully my legs making circles. One more bend, roll.

Push all the way back up. Take a second, breathe in and out. All right, left foot goes in mermaid. Come to the side now here Dorsey, flex your ankle and bring the heel to the middle of your pelvis if you can. If it bothers your knees, let the foot relax and of course bring the leg over the top. Head rest is down obviously cause we got the head rest the box over the shoulder ass. But if you need a little bit of the floor closer than put it up, reach right arm as far to the right as you can.

Place it on the shoulder. S bend the elbow and reach this left hand. Open the fingers. Feel the webbing of your fingers. Push down and come up. Remove the hair. Ready to go over in hell. Bend the elbow. Push down and up. One more.

Over hand down. Bend the elbow, push down, come on back. Interlace the hands. Take them into your head behind and the elbows forward. Now we’re going to be a little bit more Steph and a little bit more stable. Inhale, think nose, Naval pubic bone in a line and press on up. Inhale off the end, finding that connection, pulling up on that fuzzy and puck. Two more.

Breathe in and then out. Last time, breathe in and then out. Now 10 both of your hands to was the runners. Allow your head to go down. You’re putting a little bit of pressure down on this right leg. Then push down and come back. Go down, push down and come back.

So now this is more about dynamic flexibility and mobility rather than that passive. One more hands go down, release the strap. Left leg is free, show me your left foot and away. Reach it forward and behind. You’re going to find this left hand is light, so let’s reach and pull just making some shapes on the reformer. Sometimes I’m going behind, sometimes I’m going forward. Bring it down. Come on up other side.

Here we go. Reach down for your, your foot strap or your fuzzy. Come into your side position. Remember Dorsey, flex the ankle or have it relaxed or take it off the ends. Bring the arms high on the horizon and if you get those individuals that get a little stuck right here, try bringing their arms up and it might help them to get upright a little bit. Let’s go left-hand across the room. Pull up on the fuzzy, left-hand goes down, bend the elbow, push down with that left arm and come back up. Reach. Inhale over bend, reach and come back up to more of a down reach and press of down reach and press. Interlace the hands behind the head.

Pull up on the neck and bring the elbows forward. So the the chest kind of hollows. It’s basically a side plank. So breathe in. Think nose, Naval pubic bone in a diagonal line. Pull on the fuzzy, anchor, the hip. Inhale, lead, big back body breath. Exhale and down. Two more brief and [inaudible] last time. Brave in and out.

Two hands, Tom. Walk them down. And again, if it feels uncomfortable on the leg, then just miss this part out. Push up and away. Go down, push and away. Active rebound. Elastic recoil under a second movement is quick. Go down and wait. Take the foot out the fuzzy, press the heel forward. Take it behind.

Look at your foot. Find it over your shoulder. I could just about see it. So explore with the legs swinging and maybe the right arm. Moving like leg swings. Maybe forward, maybe behind, maybe in front one more down. Push all the way up.

We’re almost there. Home stretch. No more box. Away it comes. I’m actually going to place it to the side cause I’m going to stand at the end. So let’s move our equipment out of the way so that the end of your Reforma is spray. I’m mostly going to take the dial away just to be safe. One blue spring on the bottom.

Now if you’re taller and heavier, you might enjoy a slightly heavier spring step inside the well. Be mindful that you don’t trip on anything. As you go on in walk forward, place your hands on the shoulder rests. Take a walk back. Place your cuff muscles up against the end of the reformer. Let the reformer take you forward. As you sit your seat back, finding that same lengthening of the arms and the shoulders rising. Now from the tailbone, lower the tailbone, draw the abdominals in and start to climb up your spine.

Framing your head like we did earlier on with that elephant that we did and then return allowing the head to come, the tools, the tail in the back. Exhale, draw under head to the tail in the front body and then head to the tail in the back body. Exhale up and then return. Now this time straight and the legs and if it feels too heavy, walk forward as you draw the carriage up, rise up onto your tip toes. So if you were to fall down and fall forward, you’d be on your tip toes. And then this time, lift the toes and draw up as if you’re going to fall over backwards. Heels come up to prevent falling forward.

Toes come up to prevent falling back. Heals up, toes up, walk forward. Last little thing to do. Left foot on the front just like we did earlier on. Heel toe, that right leg back. Rock forward over the big toe and the ankle and back. Rock back and forth, letting that right hip come forward.

Let’s add movements. Come forward, press the heel away. Try not to extend too much. Kinda stay low left arm because that’s the left leg. Rotate out and back. Rotate out. Push through the back heel. Come forward and back up, down with the heel.

Up and back. Last time out, heel up, back, press back. There’s a little hamstring round the spine forward now extends press back. There’s a little hamstring and through the back body forward last time, press back, step back, right leg or the other right leg. Depends on which one you did. Ankle is food for support. Reach forward over the big toe and the ankle and back.

Breathe in and out. In and out. Breathe in. Release. Stay here, right. Um, reach it out and down. Rotation is different on one side to the other. As you come up, press the heel back.

As the arm comes down, bring the heel up, heel down and forward. Breathe in and back. One more. Yes, hand down. Push back. Get yourself situated, round the spine. Allow the tailbone to go under. It will be fine. Come forward. There’s the extension.

Go back flax. Evening the hips. Round forward. Last time’s coming up. Press back and forward. We’ve got to go back once more to be even back. Step the foot down. Walk back, come into your applies V or parallel the feet with the heels together. Take your hands down to the ground. Now. I like the end of the reformer right here because it tells me how far back my butt’s going behind my heels. As I roll up, we’re only going to do it once. I feel like I’m in the bathtub down here, round the spine, just like we did earlier on.

When pulling the carriage initiate from that low core activation, connecting the head to the tail, float the hands, feeling the calf muscles touching the reformer. Keep the tail down. Get the pelvis underneath you, frame the head, bring the arms up, bring the arms down mindfully, step back. Bring your feet underneath you. Get grounded. Get a sense of your posture. Take a deep breath and release. Nice job. Everybody.

Go to Source

James Crader – Somatic Meditation (20 mins) – Level 1

Hey everybody. I’m James crater and I want to welcome you to a somatic meditation today on PyLadies. Anytime. Uh, this is the first part of a three part series. We’re doing a meditation to sort of, uh, allow the body to emerge and become, it’s a coming to know yourself, meditation, somatic meditation. We’ll talk about that. Um, additionally, we’re going to do today a, uh, a reformer workout and then a mat class and those will be released independently. But I just wanted you to know that this is the first part of a really cool three part series on humanness. So the first is this meditation and it’s a somatic meditation.

Often when we think or hear meditation, we’re thinking brain meditations and that’s certainly one type of meditation, but this is a different type. This is somatic meditation and a coming to know and coming to feel your body. The, uh, technical term is interoception or the way that my body feels inside of me. And today’s meditation is inspired by some work I’ve done with Bonnie Bainbridge Cohen on primal streaks and, uh, sort of referencing it to some biomechanical stuff. Um, and just some really cool sensations that come from that. So we’re going to start off with, uh, the sitz bones and let that sensation travel up through the body.

Biomechanically, uh, why this is beneficial is when the sitz bones get really narrow, it tends to block our hip joints. And, uh, what this is encouraging is a whip through the hip joints and better leg movement. What it really is, is encouraging what is embryologically called the primitive streak. So all of us, if you’re here, went through a process of embryology. And so, uh, you have in layman’s terms, you have one plate and another plate that come together and about day 15, this really cool thing happens unsupervised unprovoked unperturbed where the bottom of those plates sort of begins to rise up. And that’s called the primitive streak. And the primitive streak is what creates your notochord, which is your spinal cord and your organs and that becomes your heart and your limbs. And so this is just honoring that. And, uh, sometimes for me it’s helpful to know why things are important to teachers, to know why it might be important to me.

And I want to preface this with everything I say today is not necessarily fact or truth. This is my experience with it. And I think sometimes when we share our experience, it helps our students to incur or encourages our students to explore their own experience with stuff. So having said that, let’s get started. What you need is a firm surface today. We’re using this uh, hi mat at home. Use a chair, something hard, something from couches. Don’t really work for this. Uh, cushy chairs don’t really work for this. A bench, a dining chair works really well at the studio.

What I use is a reformer. I just have people put their feet on the ground, which is important and sit on some sort of semi from surface. So the feet on the ground is important because we want to feel grounded, we want to feel connected and that will become more important through the rest of the classes, the reformer class and the mat class. For this, it’s important that you feel firmness underneath your sit bones. So we’re sitting here and just kind of wiggle around at home and just kind of get a feel of where your sitz bones are. If you don’t know what your sits bones are, when you sit on a firm surface, it’s the two bones, the right and the left bone. Sometimes if we’re seated back, that’s us sitting on our tailbone. And if you’re seated too far forward, it’s sort of uh, onto your hamstrings possibly or too much onto the pubic bone. But if you sort of play around and just kind of adjust things, sometimes if you’ve got some extra glute muscle or whatever, you just got to pick it up and move it around. And that works too.

So accessing your sits bones primary to this. After that, what I encourage you to do is sort of squeeze your sits bones together, are you doing it? And then from there allow it to get wide. And that’s an important distinction. The active process here is the bringing together of the sitz bones and then there is an allowance of the sitz bones to get wide. You can’t actually make your sitz bones wide if you’re making your sitz bones wide.

Often what you’re doing is arching your low back and pushing yourself forward into your pubic bone. That’s not really what we’re looking for here. We’re looking for the distinction between actively bringing your sitz bones together, which is a pelvic floor and sometimes even a gluteal contraction and an allowing of that to open up. And I’m really interested in the allowing thing to happen, cause again, we’re working from that primitive streak. We can’t make the primitive streak work. And we’re actually here inviting an emergence of interoception and emergence of somatic inquiry.

Really fancy words for an emergence of what is this thing that I’m feeling and can I just act back off the activity for a moment and experience something. And that’s going to be a through line through the rest of the classes. So I’m sitting here and I’m just allowing my sits bones to be wide. My experience with that is there’s a softening inside of my hip joints. There is an opening up that goes on with that.

So play around with that, of bringing your sitz bones together, allowing them to open up wide. Then just sort of notice, well, if I get a little extra weight over onto my right sit bone or my left sit bone, how does that affect stuff? My experience with it is if I’m to weight shifted over to the right, my right sit bone wants to pull towards midline or it wants to tighten in, same as true over on the left. So this is also an encouragement for a midline awareness where I’m just allowing those sitz bones to open up. Now additionally, let’s focus up here. Thinking of bringing maybe your, uh, your eyebrows together, kind of squeezing them together and then just allowing them to be open. Uh, I like to do this with my eyes closed. So I’m going to take a moment and go inside of myself while I teach you. Uh, so I’m going to close my eyes and I’m just going to bring my eyebrows together and then I’m going to allow them to open up.

I’m just echoing the process that was down in the sitz bones of allowing things to be wide and actively bringing them together. After you’ve created an awareness of what it feels like to create tension up in the face, then go, well, what is it like if I allow that tension recognition and the expansiveness distinction to take place behind my eyebrows. What we’re really looking for here is sort of pituitary area. So if I was to go all the way through here and the inside of my head, that’s the area we’re accessing that’s unimportant for you to know, uh, uh, physiologically exactly where that is. Just know that it’s kind of behind your eyebrows inside of your brain somewhere.

So I can access the sensation by just kind of squeezing together and then allowing wide so I can go down and go sits bones narrow actively or in allowing here eyebrows narrow or an allowing there. From there, see if you can just allow the sitz bones to get wide, the eyebrow space and the space behind it to get wide. And then there’s a space in between and that’s what we’re really interested in there. The space in between is the spinal channel or embryologically what’s known as the notochord, which becomes all of the nervous system, the Vegas nerve, um, internal organs. And that’s the area that even, uh, Joseph [inaudible] was very interested in with spinal fluidity and spinal movement. So it doesn’t really matter what your interest is. Just know that this meditation is good for probably accessing whatever you’re interested in, whether it’s an empathetic, compassionate heart, whether it’s co-regulation through the Vegas nerve, whether it is spinal movement and biomechanical processing that way.

So I have the space on the bottom and I’m allowing that to be wide and have the space on the top and I’m allowing that to be wide in between. I’m just going to concentrate and feel the connection between the two. What’s really interesting to me is as I process this, I tend to get kind of tight up through the thoracic spine and I have a really, uh, palpable sense of, of how the sitz bone feeling rises up through the body. But when I get right about pretty much where it, where this says all good, never better. It’s really hard for me to sense in my own body. That imaginary line, yours might be different if you have some low back congestion.

If there’s something up in your neck that routinely bothers you, maybe that’s where, uh, this imaginary sensation is a little harder to tap into and that’s important information. It’s important information because as we begin to move where we can’t connect to brain-wise is often where we can’t move well in real life. So just spend a moment and go, Oh, that’s really interesting. That’s where it gets stuck and that’s where I kind of get stuck sometimes. So rather than forcing it in movement, maybe I can begin to access it through a meditation.

So I’m just going to be here allowing that sensation to travel up sitz bones wide, Headspace wide, the space in between sort of fluid and aware is a good word. From there I recognize that I have space to my right and I have space to my left. I have this imaginary line midline that’s happening and the space to the right can be recognized in any number of ways. The space to the right can be recognized from the midline over to my ribs are over to my side abs, so be with that for a moment. Can I sit and have that imaginary midline?

Just be aware of the space inside of my body to the right. Then from there, can the space to the right be recognized or can I sense where I am in space all the way to the wall? To your right? That’s a little harder. Can I recognize how long the table is here? What is in the room over there? How much space is it? 20 feet? Is it 10 feet? Is it 50 feet? From there, can I begin to sense space beyond the wall?

Meaning how far to the right here we’re in Santa Barbara, so can I to the South. Here we have Carpentaria. We have Ventura. We can make our way all the way down to LA, down to Mexico. How far can my brain begin to go? Well, how much South can I comprehend in this moment or how much to the right here can I comprehend in the moment? Then you can just be there for a bit. Sitz bones wide, Headspace, wide space to the right for me, right side is easy, left side is hard. So I began to concentrate over onto the left side and even in my own body, my own experience is that I don’t, I don’t comprehend left ribs very well.

So I’m here and I’m just going, well, can I become aware of what’s over there and I’m just going to hang out for a bit because I need this meditation as much as you do. And then can I also begin to sense what’s over here to the left. My experience with this, and yours is probably different, but maybe it can be informed by mine, is when I start to process what’s going on, the left get kind of tingly, not in a palpable like fizzy sensation. It’s just uh, um, sparks of intrigue in my brain. Go like, Oh, what is over to the left? What is over there where the right’s like, got it. I understand. I know exactly where that is.

So I’m going to spend some time paying attention to the leftover here and just how far can I go to the wall? Can I go to the next town up? Can I go to the next state up? What’s over there? To the left, as I have explored this and my students have explored this, we found this really, really valuable, especially as we begin to go into lateral work. We don’t move laterally, you know, unless you’re a football player, like you’ve never even processed how to move laterally. Really. Uh, and, and so there’s a lot of issues with that.

Think about your sideline leg series and how you have that one good side and that one not so good side. Well, it’s usually the side that you can’t meditate towards. And so what this is allowing this meditation is allowing for the sitz bones to be open, the spinal channel to be open. And you are in the state of receiving in the state of curiosity. And what we’re doing here is allowing our awareness to just shift to the left. And what I find is that especially as you begin to move, if you are just interested in what’s going to the left, your body just or sort of moves to the left or moves to the right.

So as we begin to play with movement and the rest of the classes begin to think about this stuff, can I allow my sitz bones to be wide, my Headspace to be wide and the space in between the BYD, which is an act of allowing, it’s an act of curiosity. It’s an act of embryologic emergence where I’m not making something happen, I’m allowing it to happen and it puts me in a space of going, huh, isn’t that interesting? I’m really very interested in data collection of resourcing what is being, I’m very interested in the scientific method through movement more so than I am interested in efforting, making something happen, uh, copying something. So this meditation is permission for you to open up, relax, get curious and heighten your awareness through interoception. And I hope you find it valuable. If you have [inaudible] joint issues, this is really going to help if you have anxiety issues.

This is actually a really interesting piece of information. Uh, the Vegas nerve, which is our gut instinct nerve kind of travels up through the heart and into the brain. Uh, it’s the whole gut instinct thing. Well, it interdigitates or communicates with what is called your pudendal nerve plexus. That’s your pelvic floor, nerve plexus. And what’s interesting about that is it’s what allows us to register safety and security down in the pelvis. Like is everything working well down there? When we bring the sitz bones together, it’s actually, uh, which is a pelvic floor contraction, which is an over gluteal squeeze, which is sitting constant. This position, it’s this position. When you do that chronically, it stimulates in a, in a not so advantageous way, the pudendal nerves, which causes you to be more anxious all the time. So this is just an opening up and allowing and a presence meditation through the sits bones. The really nice thing is you can do this anywhere.

You can do this at dinner, you can do this in your car, you can do this while you’re walking, but she got to know what it feels like first. So you got to start here. It’s also a resource that we’ll reference later on through the work. Can I allow my sits bones to be wide and if not, why can’t I not? What’s going on that I can’t access that? Can I become aware to the space, to the right and to the left? If not, why can I not? What’s going on with that? What’s going on with the spinal channel all the way up?

Can I become more aware of myself all the way up or can I not? What’s going on with that? So the more you practice this, the more access you’ll have and the more you’ll understand the rest of the two classes. It’s really good. Biomechanically, it’s really good. Somatically. I love it. And at all my workshops I tell people if I can have a legacy here on earth, it sits bones wide. So help me out, help me create my legacy of sits bones wide and hopefully it helps you too. And stay tuned.

We have a really great reformer class come in for you and a really exciting mat class that I hope you enjoy. Thank you so much. I appreciate your time.

Go to Source

Erika Quest – Step Up Your Reformer (45 mins) – Level 2/3

Hey everyone, it’s Eric AQuESTT. I’m back and I’m always stoked to see you. We’ve got a really nice non traditional movement session on the reformer using the box. We’re going to change your Springs very little. I think you’ll be very happy to hear that. The idea behind this is athletic inspired sequences that bring you out of weightbearing. So oftentimes we want to take a look at our reformer and lie down on our backs, which is awesome. Please keep doing that, but this is going to feed your strength and power or give you unique ideas and creative ideas to train yourself and maybe add into some sessions.

You might recognize this guy, this is Nico Gonzalez. He’s back with me. He’s going to be working out with me this whole time and you’re going to need a couple of things. First of all, you’re going to need a reformer in a box for sure. Second of all, have some grip around just in case you’re on wood floors and you need to secure your box a little bit. And third of all, make sure you have a towel just in case you get sweaty. So we’re going to get started together. And what I’d like for you to do is make sure you have some weight on your reformer just so that we can get you warmed up. And then we’ll begin to transition into the workout itself.

So come on down and have a seat on your foot bar and make sure it’s in, obviously your down position. And then what I want you to do is actually kind of reach back behind you. Find your box that you’ve set on your reformer and lean back onto it because you have the load on the reformer carriage so that it won’t move. So we’re hitting the box relatively right in the middle back position and I want you to reach your arms forward. The first thing I want you to do is just give me some arm reaches.

So on an inhale, one arm reaches back, the other arm reaches forward and exhale, switch the arms and reach. Good switch and reach. Just starting to feel those shoulders move, noticing where your body’s at in space. You can have your head back a little bit. If that feels good for you or you can be looking forward. Just don’t strain your neck here. That’s all that I’m asking.

As you’re just feeling your shoulders move a little bit, two more times please. And then we’re going to start to roll back towards the box last one and then reach the arms forward from here. Take your arms to your ears, let the spine extend to the box, open up the front line of the body, big circle of the arms, and then bring yourself back up to your starting position. It should feel really nice. Do that again. So here we go. Inhale and allowing that extension to come in and exhale. You can absolutely make micro adjustments if you want to move the position of where the spine is hitting the box. Do what feels good for you.

Two more in this direction. Inhale, reach the arms, circle wide. Exhale, come forward. Last one here. And then of course, you know me, I always say lather, rinse, repeat. What goes in one direction has to go in the other. So here we go. Open those arms out and reach to the ears and exhale. So getting a bigger, more global range of the shoulders and their mobility, opening the chest, opening that front line of the body, which we are oftentimes flexed forward in.

After a long day at work and last one here, and exhale, bring yourself back forward. Guess what? That’s all we’re going to do right here. So go ahead and use those hands. Bring yourself up to the standing position. And what I’d like for you to do is take a moment to transition your reformer. We’re going to drop your weight. I’m going to go on a very light spring, so I’m going to recommend a blue or a yellow spring.

This is balanced body equipment, but make sure your equipment is on lightweight. And as I mentioned, the good news is is you’re not going to be making much if any transitions of Springs this entire workout. We’re going to now take a nice wide stance. Second position back on the side of the box. I want you to give me a little bit of a hip hinge forward as you place one hand down. And let’s start to test the waters. Reach your other arm out the arm that’s closest to the foot bar and just start to hinge at the hip over to the side.

So we’re training the hip hinge right now and not the knee bend. We’ll get there and just a moment, but I just want you to see how you’re feeling as you inhale, maybe open up that lateral line of the body, that side of the body. Two more here and bring it back home. And last one, and this is just your opportunity to see how your box is feeling and moving in space. Same thing, just add the knee bend as you come over and feel the openness of the side body. So moving that box in and out. And again, hand placement on the box is up to what feels good for you. As you move the bar, the hand closer to the middle of the box, you’ll add actually more tension of that spring because you’re pushing the box in a different trajectory.

Let’s go into a lunge and then bring it back into more of a frog squat or a play. If you’d like to call it that over and reach and inhale back down. So we’re keeping that leg on the outside nice and loaded. That’s your stability leg. And the leg that’s closest to the foot bar is your mobility leg. Good. Now if you’re willing and you want to, Nico and I are going to try and go into some balance here.

So here’s what it looks like. You’re going to take it out and then Ooh, come back down. Let’s see if we can do better as you reach out and land. Good. Take it out and negotiating that spring with the box. That was four. Let’s just do five of these. Good. Come down. You made it stand on up.

And what I’d like for you to do is pivot and face your risers. [inaudible] so you’re going to have the leg that is closest to the box. Be the back leg, the leg that is the outside leg is closest to the risers. The hand comes back down onto the box. Start to test your waters again and just slide your box out and in and just notice the placement of the box. Notice what’s happening in the body here and your legs are straight right now for the time being.

Couple more of these just so that you can kind of start to feel it. And then we’re going to go to a bent front knee on this next repetition. So as the box goes out, bend the front. Me, keep the back leg straight. Yes, bend that front knee. Notice the alignment of the knee above the ankle and above the toes, or maybe tracking between the big toe and the toe next to it. Good.

One more here. And we’re going to add that balance element here again. So you’re going to bend that front knee, come into a single leg, dead lift. When you land, can you take a 90 90 lunch? Now you can see I had to make a little adjustment and that’s fine. Try it again, come out and then come back down and land. Press away.

Exhaling. And then inhaling, coming back down, press out. So again, this leg on the front here is your stability leg. Really keeping that strength and power involved. You’ve got two more. Please. Hand press and land. Finding your balance here. Good. Now when you land, come down and hold it and now give me three more presses of that box and two and one and here we go. We’re going to get propulsive. Are you ready?

Pressing catch and pressing catch. Good. Press and catch. Holding the strength and power. Isometrically. This is five. Give me 10, six and seven, three more. And then we’re going to add a lift in lower for 10 total as well. Last one. You got it, Nico. Here we go. Rise up. And then catch.

Rise up and catch up. Catch. That’s four. You’ve got six more. Good and five. And for agility, balance coordination. Last one here. PRS and catch and stand it up and give it a rest.

Nice job. We’re going to transition. I’ll take you there. Come with me. Have a seat on your foot bar. Don’t change your weight. We’re going to bring the heart rate down a little bit. We’re going to do some spine mobility. So place your hands onto the outside of your box.

Nod the chin to the chest, round down, send the box away, inhale, and then exhale round and bring the box back to the stopper. So again, just feeling the spine move in a seated position. Oftentimes we’re doing this on our backs in a bridge, which is great. That’s awesome. This is just a little bit of a different way to get some spine mobility happening to more and round and come all the way back.

We’re going to reverse the spine mobility direction in just a moment. So from here what I’d like for you to do is extend the spine as you go down and around it. As you pull it back in, maybe inhale on the extension piece and exhale on the round. Polling that box back in. Inhale, extend, exhale round. You’ve got two more. As you extend, lead with the heart and round, pull it back in. And one more. Inhale. See, I’m nice. I’m giving you a little mobility break in between the other side.

Now stack your spine up nice and tall and can we play with that propulsion here? So press and catch the box. Press and catch. Think of really using the postural muscles, that stability core here. While you’re doing this right, you’re sitting up nice and tall. You’re not wobbling through that core of that trunk.

Five more and four Nico, I think we can go straight in to single arm with our friends at home. Last one here. Now on this next one you’re going to press out and catch with your left or your right hand and switch. Good switch, press and switch. Again, you might add in a little rotation of the spine here, but primarily you want to catch and decelerate that box and that load coming at you by keeping the trunk relatively stable. Good. Four more and three great. Two and one. Good job.

Both hands come back down onto the box and bring it back to the stopper. Now you know where we’re going, so we’ve got to do everything on the other side. I’m coming with you again back into that nice wide second position stance. You can make adjustments as needed, but trying to remember about where you were on the other side. Slight hip hinge, place the hand down onto the box and we’re going to start by training that hip hinge as you reach over and bring it back. So opening up that lateral line of the body again on one side and just also feeling that beautiful dynamic flexibility at the hip. Two more.

And then we’re going to take it out to that bent knee or the side lunge and last one and come back. Take it with that bent knee as you go out and bring it back home again. Control that spring. It’s light, but you are in control of it. We’ll go for five. So two more of these. And then we’re going to train that squat, that frog squat or that plea a right now. So come in, bend that knee, you got it. And you go and reach and pull it in.

I think we did about five of each of these. So let’s try and stay even. Let’s do two more and then we’re going to try five by adding the balance and remember it’s progress, not perfection. So let’s just see how we do out and down. Ooh, maybe this is my strong side. I don’t know. Whew. I must’ve learned something on this side cause I’m feeling a little bit better and more in control. Last one out and down.

You know where we’re headed. Pivot face the risers, that outside leg, forward leg towards the risers. Inside leg is back. Whoop. Test the waters first by just pressing the box out in, in keeping the legs straight to get you started and out in it. Now’s the time to look at your feet on the floor a little bit to how are they pointed? Are they north-south? Are they east-west? Try and port them north-south. Last one and then we’re going to go to that bent front knee.

So bend the front knee, take it more into a lunge position. Go ahead and bend and remember you know what’s coming. We’re going to take it into that balance kind of dead lift position back into that 90 90 lunge for the strength and power piece. Last one here, Nico, here we go. On this next one, my friends at home. Let’s take it away. Press out. Find balance. Land in your 90 90 press out.

Find balance and land. Press out, find balance and LAN. Press out, find balance. And one more here. And then you know what’s coming. We hold the 90 90 position, 10 box jumps. Here we go. Press, hold her, press and catch. Good. Eight more and seven blow out as the box leaves you. And five good, four and three.

We’re going to rise up for two and one right now. Rise up and catch. Rise up and catch up and catch. This is for, you’ve got six more strong mind, strong body, and four more times I’m breathing heavy with you. And three, two and one. Very nicely done. So here’s your transition. All you’re going to do is switch to a short box.

So turn to a short box. Keep yourself on a nice lightweight here. Let’s be safe about loading into this next exercise because we’re going to come into a quadriped head standing ish position. So what I’d like for you to do is come onto your carriage safely and place both knees down onto the edge of your box. And we’re going to be loading one foot. So here’s the deal.

This is how I like to load into it. I put one hand on the headrest and then I take my loop gently and slowly pull the carriage with that loop and take my time putting the sole of my foot in that loop. Hands can then safely come back up to the box and here’s where I want you to give yourself a cheque. Shoulders, elbows, wrists are stacked above one another and your knees are still attached to that box. The first thing we’re going to do is elevate the knee off the box that has the the loop around the foot and you’re going to exhale, extend it out and inhale back to the hover and do that again. Exhale as you extend and inhale back to the hover and think about what’s happening here.

Work that back of the hamstring on the leg that is moving. Do not lose the quality and the tone of the shoulder girdle and those elbows and wrists relationship. You’ve got one more of these and then we’re going to up the ante. If you’re willing and you want to, you can stay right where we were at, or you can come with me and Nico. One foot comes down or your unloaded foot comes down and you come to a straight leg position, you then exhale, take that same exact exercise and inhale, come back and exhale nice and stable through the trunk.

Nothing’s moving. Controlled stability of the shoulders and watch the hyperextension of the elbows. At least that’s what I’m telling myself. One more like this. And then we’re going to combine one and two. So now bend the knee, touch the box, and then as you push away, negotiate, straighten the legs. Inhale as you bend and exhale as you straighten. There’s a little bit of a tight rope walk. I’m sure you feel it right now.

I sure do. I don’t know how. Sometimes I’m talking through all this, but I am. And you’re with me at home, which makes me happy. Last one, and exhale all the way out. Great jobs. So the good news is once I’d done, let’s safely get out. So again, put both knees down, pivot that foot around, take the loop, put it back down on your peg because we’re going to need it again momentarily and grab your other loop. Take the time that you need to of course safely pull that towards you and load that foot in. Once you’re there, set yourself up for success. That’s the most important thing with any and every exercise, shoulders, elbows, wrists are stacked and you know where we’re going.

So hover that knee up and here we go. Exhale as you press out and inhale as you come back and hover and do that again. Press keep lengthening through the top of the crown of the head and feel like you’re getting a, a, an extension through that tailbone back to the wall or the window behind you so you keep that sense of space through the core. Last two like this, and again, remember team, you can always stay right here. This is challenging in and of itself or you can come with Nico and myself and step up and straighten that back leg.

And from here we take it into a straight leg, press in and out. So again, finding that balance of both mobility and stability. Here you have one leg stabilizing, one leg mobilizing, and you have whole body integrated movement with the trunk and the arms added in two more and then we’ll take it into the combo. And last one. And from here you’re going to bend both knees and then walk your tight rope.

As you straighten, take your time. All of a sudden one light spring feels quite heavy and press away. Great. Let’s do two more of these and press and last one here and press all the way out. Great job. Both knees come down and safely. Again, take that loop off of your foot, make sure it’s down on the pig and take yourself down onto the floor. And I’m going to use a towel really quick to towel off.

We’re going to also need to add some grip now to underneath our boxes. If you are on a wood floor, you probably want to do the same thing. So we have two little pieces of grip and we’re going to put them down on the floor, and then we’re going to take our boxes and put them on top of the grip. Now the box has now come off to the side of the carriage. I’m taking myself from a very light spring to a light spring, so I’m going from a yellow spring to a blue spring.

If a blue spring was working for you, stay on a blue spring. You’ll notice that our boxes are relatively directly in line with the carriage, and I have my box actually all the way up against the wood rails as well. From here, we’re going to do a little bit of stepping up, sliding out and lunging back. So your foot bar leg is going to be your stepping leg, so you’re going to step up with your foot bar leg. You’re going to step up onto the carriage and you’re going to slide out, Oh wow, what’s going on, Erica?

And then you’re going to step back down and hit your lunge position. Athletic boom, right? We’re sprinting right now. Drive up, step it out open. Here’s your [inaudible] piece. Love it. I know I love it too, and then you’re going to come back down and step back into that lunch. 90 90 drive up, step open out. Find your balance. Bring it back into the stopper with control.

Step it back. Woo. That’s the technical term for, Oh my gosh, here. That one was a little bit off, but that’s okay. Good. And step it back and down. Now I’m going to say whenever we’re doing balance stuff, look down as much as you need, but when you’re crushing it, like NIGO is probably already and you are probably already look to as little as possible because you want to be out on the horizon when you’re challenging your balance. That really helps with preventing a fall last to come down, drive up through that leg and out, out, out, out, out. Good. Biomechanics here. That’s what I’m thinking about. Might not be perfect, but that’s what I’m thinking about. Drive up. Woo. Come out, open out, come back in and stay on top of your box both feet. Come onto your box. Walk back a little bit, and this sounds silly, but maybe if your box was a pizza box, your feet were towards the back corner of that box.

And what I’d like for you to do is come down with your hands on your carriage. Your body position is your body position. Just remember that both hands come down onto the carriage, bring the feet relatively close together. Heels can be down, or heels can be up depending on your hamstring length, and you’re going to take it out. Inhale. So now you can see why we need the grip. Exhale, bring yourself home. Inhale, take it away. So full body integrated movement. Exhale, bring it back home. If you want to take this into a slightly sneaky position, adding in a bit of back extension, you can feel free to do so and exhale as you come back. Two more.

And then we’re going to add a knee band to this and bring it back home. Last one here. Stay out with me, hold it, and then bend your knees. Inhale, exhale, push. Again. Inhale, bend the knees. Exhale, press. You’ve got five of these. So just three more. Good. Last two then and press that outside.

Arm is loaded right now for sure and one and then pike and pull yourself all the way back in. Once you’re there, come down onto your knees. Now team, if you would like to reduce your amount of tension, you’re just going to move down the box towards the risers. If you want to increase it, you’re going to move towards the foot bar for this. Let’s test the waters. Pick up your loop that’s closest to you with your outside hand.

Give your hips and your knees a check for me please and here’s how you’re going to gauge. Can you pull on this rope and get to right about here with the elbow? No further. We’re not going full. Draw a sword here and I know what you’re thinking. You’re like, thank God Erica, I got you. Don’t worry. Inhale here. Exhale as you pull. Good. Keeping your core and your trunk nice and stable through your sides.

Give me three more of these and then I’m going to give you a challenge if you’d like. It lasts two. Good. Last one here. Pull. Now from here, take your foot bar leg and bring it out to the outside of the box. Here’s your negotiation. You can choke up a little bit higher on that loop if you’d like to take your riser arm and reach it towards the riser is to help you out. I want you to take that same bent arm and see if you can find your balance here and then come back. It’s a tight rope walk. Exhale, so integrating the lateral stability line of your core, your side body, which is super important for balanced hips, knees and ankles.

Just two more. Remember, maybe this is your strong side. Maybe this is your smart side and don’t judge it. Okay, pivot face your risers. From here you’re going to take a proposal position. Keep that same hand in the loop so it’s essentially a lunge position. We’re going to begin with a nice narrow row, so just bend your elbow back, focusing on that chesting nice and open.

Exhale as you pull and inhale as you come forward. That’s four. Let’s take it to eight and pull and last three. Think of growing up tall through the top of the crown of the head. Two more times please. And last one here, and let’s do a few with a straight arm.

So chest expansion hand goes into that loop as you exhale, press back. Good. This might be heavy. It’s a little heavy for me, but that’s okay. I’m going to stay with it cause I’m only taking us to five. So three more. Good. Watch this shoulder. Don’t let it dive forward on you. Keep it back. And last one here. Great job. Now take that loop, put it back down onto your peg and bring yourself all the way down into a quadruped head position on the box. Once you get there and you’ve gotten your hips stacked above your knees, put your outside hand on your box and your hand that’s closest to the reformer on the shoulder rest. From here, you’re going to have to bend your box arm a little bit.

We’re going to take a shoulder, push with the carriage. You’re going to press out and then bend and pull back down. Exhale as you press and inhale on the return. Just kind of understanding what’s happening in the top of your shoulder right now and in that arm for two more. And then we’re going to add a little bit of an opposite leg reach.

So the leg that reaches away is the leg that is on the outside of the box and then bend it back in. Exhale as you press again, finding your balance and pushing out. It’s an opposite arm, opposite leg reach, adding load with that carriage. Last three, press and back in and two and you’ve got one more press and come back in. Fantastic job. So we’ve got to get to the other side, but it’s me, my friends, and you know what I do? We flow to the other side. I promise I won’t forget it, but we need to move your box. So pick your box up and you are going to now place it close to the risers and I actually forgot to remove my loops. So let’s do that first. And eco.

You can do that if you’d like to. It’s just nice to keep them down on the insides of the rails and your box is going to come towards the risers, but not all the way up against. Make sure from a safety perspective that you are equally set on the outside of the riser is there should be about two inches or you mentioned a half of your box hanging off on the outside of the riser or on the outside of the rails. If not your boxes, likely too small. Omit these exercises, so be safe about this. If you have your box set properly, you can then come onto your carriage. Bring your knees up against those shoulder rests.

We’re still on a light spring. I could maybe go a little bit lighter, but I’m going to challenge myself. We’re going to bring our hands to the outside of that box. Make sure that the hips are stacked above those knees and all you’re going to do with a lat and a tricep pull. Pulling the carriage into the box and then inhale as you decelerate and come back to the stopper. Exhaling as you pull in and inhaling as you send the carriage away.

Now this looks like, Oh, I know Erica and no big deal. This is very challenging for your lats and your triceps. You might have used zoomed in on my arms right now. See a bit of a shake happening the more and come back out. You got two more. If you wanted more tension, you actually don’t need to change your spring.

You could just bring your hands further forward at any time on that box. Now I want three where we see if we can bend those elbows into a tricep kickback, so you’re going to pull forward for one, bend the elbows back towards the ribs, push up, and then send the carriage back. Whew. Just two more. Pull it in. Bend and Oh, straighten and back. I got you. Just one more. Pull it in and bend and straighten and even my voice is quivering at this point in time. Very nicely done. Couple more things to do and then we’re moving to the other side.

We’re going to step inside of the rails right now so you’re still using the box. Step on inside and have a seat. Place your feet on the carriage inside the shoulder, rest and relatively together. Your foot position is your foot position, depending on your hamstring link. Do what feels good for you to open up the chest, reach onto the back of the box and sit up really nice and tall. As you exhale, begin to pull that carriage towards the box with both feet, rather your hamstrings and exhale as you pour.

So we forget about these hamstrings. They’re very important. They live on the back of our body, which were quite disconnected with two more. And exhale as you pull in and inhaling as you go away. Last one. Woo. And now let’s do a few single leg. So one leg lifts and then exhale you pull.

You don’t have to take a huge range and pull good. And that’s three. Let’s just do four and four because we have the third and final piece coming. Switch sides. As you exhale, bend and inhale. Extend again. Are you sitting up nice and tall? Did you lose that height?

I don’t know. You’ve got one more. And exhale good. Both legs come out onto your carriage feed our together hands come to the front of the box. But remember my friends, we’ve been here. I don’t want you to go here, so keep those shoulders open or not chest open. As you place your hands onto the box. Now from here you’re going to come out off the box, extend the legs to the length that you’d like to push the box down towards the floor, and then exhale, bend those knees and inhale, extend your head can be facing forward or the face can be facing forward rather.

Or you can have it slightly back. Whatever feels good for you. And you’ve got three more and two. Great. Last one. Very nice. Walk your feet back. Sit down onto your box. Place your feet inside those rails. Step out and replace your box on the other side. But Oh my gosh, we need our grips. So go get your grip and bring it with you.

So again, we set the grip pretty much down to where you can keep the edges of the box secure and the alignment of the box as a reminder is right in line with the carriage. So we’ve got that whole series on the other side to do and it’s our foot bar leg that steps up. Okay, so we’re going to step up with the foot bar leg. You’re going to step onto your carriage, take that extension out, bring it back in and you’re taking it back into that 90 90 lunge. Woo. And we do it again. Step up, slide out, come back in and 90 90 lunge down. Nice and controlled. Power up through that leg that’s on the box. Step out, pull back in and step back.

Great. Three more and out. Hopefully we’re about even trying to get about eight to 10 of these done and step back. And to remember stability is that leg that is the foot bar leg in many respects here and up and open. I think I said we have one more. I hope that I’m right. We can do one more for good measure. Step back. Whew.

Drive up. Progress, not perfection. My friends out, come back into the stopper. Stay on top of your box both feet. Come on. This is why we have that grip feed are together. You’re going to reach down, place your hands onto the carriage. We’re going to take that other side of that plank as you slide out, negotiate, and then bring yourself back home on an exhale.

May need to move your feet a little bit. I did inhale as you take it away again, back extension here if you’d like to, and exhale as you bring it back home and out, out, out and in. You’ve got two more and then five knee bends. Feeling that outer arm, that outer shoulder here out, out, out. Hold it. Five knee bends. Drive those knees and press away. Feel those oblique slings here.

Everything’s connected from that trunk into the upper body and the lower body right now. Inaction to more bend and straighten. Last one, bend and straighten pike. Bring it back home with control. You did it and come down onto your knees. Now you need to pick up that loop again and you’re going to put it into your foot bar hand. Remember, this is your time to test the waters.

You’re going to stack the hips above the knees and begin to bend that elbow and now’s the time to negotiate whether you want more tension, move towards the foot bar, less tension, move towards the risers cause three more times. Great. And last two, and remember you can stay right here or you can come with Nico and I where we are going to extend our foot bar leg out and we’re going to extend our riser arm towards the risers and negotiate that lateral stability as we pull and come back. It does not need to be a big range of motion and come back three more. We did five on the other side. We will do five here last to find a point of focus. That’s what’s helping me looking at the beautiful Pacific ocean and those oil rigs out there. And yes they do exist. For those of you who think that they don’t good and now pivot and take a proposal position.

So you’re coming in to that 90 90 lunge or that low kneeling, and we’re going to begin with a narrow row. You can choke up if you’d like and give yourself a narrow row bending that elbow. Again, chest is open, shoulders are back. Don’t force them, but let them be where they naturally should feel. And exhale as you pull and inhale. Don’t lose that connection with your posture here.

Three more please. And then we’ll do five chest expansions. You are almost done. Okay. And give me one more. I might be one off on that one. You know, I pride myself on being a good counter here. Hand goes into the loop and you’re gonna give me five chest expansions. Dig down with those fingers and get up with your spine.

Just five and four more push and three. Want a little bit of strength on the back of that arm too to keep that shoulder in place. And last one, great. Put that loop back down onto the peg. Come into a quadruped head position. Find your Quadro pad position and the outside arm might need to bend a little bit so that your carriage arm can be a little bit more, not level, but you’re in a little bit more aligned from here.

You’re just going to push out and pull back down. Now I know Nico and I are close. We’re close in friendship and we’re also close in range right now, but after about four more of these, we’re going to take that opposite leg reach and if we accidentally touch each other, we’re good friends. So we’ll just say we’re sorry later, two more times. Push out and come back down. Last one. Here we go. Nico, on this next one, push out, extend that opposite leg and pull it back and push out and pull back.

Hello and push out and pull back. You got four more push and pull. Remember trunk is stable. Leg and arm is mobile, but that means that the lower body is working with the upper body all the way through the trunk. Last one here, push out and come back in. So you’ve used your boxes whole time. We’re going to finish inside the rails and you don’t need your box for this portion. So step on up. If you want to take that loop off the peg, fine.

Just make sure that you’re in a position where you can safely come inside of the rails. And what I’d like for you to do is step away from the carriage, but get to a sweet spot for you where you can put one foot up on the carriage and this hip, the carriage hip is an external rotation. We’ll test the waters here, take a look at your floor foot, make sure it’s North, South and not necessarily East West. And just give me an ice addict or pole. Again, stability, leg mobility, leg right trunk is nice and solid and strong. Good. Two more. And then we’re going to laterally flex over to the side.

Last one. And now we’re going to take this outside arm and flex over on the pole and inhale back. Exhale, flex and pull. Good and reach. And our two more. And then the last five on this side will be rotation and reach.

Good. Now add rotation and twist and come back. So feel that upward spiral from the top of the crown of the head as you’re rotating around the middle doc. Two more and then you get everything on the other side and then we’ll finish up. So step on down transition. Try and put the same foot placement as you did just a moment ago.

Arms out to the tee, nice and strong. Feel that nice long waistline and exhale for five just with that adductor pull and four and three lift through the spine and two you got one more of these and then you know where we’re going. You’re going to take that lateral flection towards the carriage for five and four. Good again, keeping them at floor leg. Nice and strong. Last two reaching and last one, stay with me for this last five.

As we add rotation again towards the carriage inhale, exhale, that major rotator from the middle back starts that movement. Everything follows last two good and one fantastic step on down to the floor. Face your carriage. Find your feet in the same width as your shoulder rests. Lift your arms on an inhale, let them float because they’re an extension of your spine. Exhale, dive up and over. Place your hands on your shoulder rests from here. Take an inhale. Exhale, pull the carriage towards you by rounding the spine deeper.

And inhale, send the carriage away and take slight extension. Good. Do that again. Exhale round and pull again back into that spine mobility. We kind of started there, remember quite some time ago, so we always like to sort of finish where we started last too, to check in and see where we’re at. And last one, exhale. Good.

And inhale back. Great job. Softly bend those knees. Stand yourself up and step outside of your rails. Find your feet on the floor. Think about your feet. Think about your big toes. Think about your little toes. Think about your heels. What’s your arms dangle next to your sides? On an inhale, allow the arms to float because they’re an extension.

The entire body at the top here. Flex your wrists, peel yourself open to the possibilities of your day or your life. Open that heart center. And I say, thank you very much and I appreciate you.

Go to Source

Madeline Black and James D’Silva – Amplifying Movement (Custom mins) – Level N/A

Chapter 1


Hello, I’m Madeline black and I’m James de Silva. And we’re going to present a workshop titled amplifying movement through the joints and the tissues. And we chose the reformer and the Cadillac and we chose the reformer because we’re very familiar with the reformer, but this movement is going to be quite different for you and the Cadillac for the trapeze, which is an underused piece of the Cadillac. In fact, in our classic repertory, we only have about five or six movements that we do with the Cadillac. And many people don’t even bother using it. So we have explored and have come up with some delicious movement for you.

That’s right. But we’re going to start with the reform and the reformer, or can we moved away from the classical repertoire? Uh, yes. We’ve used all the plotters, uh, principles, the principles that are universal, yet we’ve kind of mixed and mash them up using all those wonderful archetypal shapes. We’ve used curves, liens, bends, sideburns, arches, undulations, and, and we’ve come up with what I could only call a challenging workout and calm, calm, kind of wait to take you through it, Marvin. You ready? Ready. Great.

Chapter 2

Reformer Exercises

So Madeline, let’s get you rolling down. Start from the crown of the head, rolling all the way down to the spine. Your hands reached the edge of the trolley to stop there for a moment. It’s got a nice rounded back.

Now start from the pelvis as you start releasing through the sponsor pelvis. Reach out. Then lean forward. Stay forward side curling from the tailbone, the lower the middle, the upper the head. Then rock back onto yourself. So start from the pelvis, unraveled through the spine into the arms. Hang back, then lean out into the movement. Beautiful. Start cutting back from the tail one. Keep the arms pushing away. As you do so, create lots of space in the spine. Rock back and adding on.

Keep a curve stuck in the curve and then pushing that move into your downward doggy. Wonderful. Lift the head. Lift the chest, trying to keep reaching out for the trolley. Now again, from the ribs into the back. Lenten. Align the head stop there. Start cutting back. Tailbone, lower middle, upper head. Then rock back. Wonderful. And again on your own. Out. Lengthen. Pull back from the arms. Lift the head, lift the chest again, the sternum reaching. I keep wishing I cannot resist with the arms as you want to pull back. Resist, resist, resist, resist. Fantastic. Good.

Now into a twist out towards the windows. Left-hand underwrite hand. Start in the car, back against some madness. Stop down. Beautiful. Then as the ribs express themselves out of the side, reach out. Brilliant. Lean a little further. Wonderful. Lift the hand of the chest. Reach out from the left ribs rural. Grow, grow, grow, grow, grow, grow, nothing of the left foot pulling your back, the left foot, the left ribs and left hip and the head sultans back. And again, just stay on your center for the one twist. Lift the head, lift the chest and that extra twist. Good. Curling back around. Can we do that one more time please?

[inaudible] reaching out that twist. Lift the head. Lift the chest and left. Ribs more than left. Scapula two is Oh wonderful. Good. Go back. Same thing, but this time move off. Center. Lengthen and twist. To move out. Stay off center. Lift the heart, lift the chest and move that extra evening. Stretch off the rips. Now stop that pulled back to my left outer foot. Left hip, left ribs and callback. Wonderful. Good. And again, lean into me. Lift the head. Lift the chest again.

More space on the left. Ribs. Got out, out, out, out, out, out, out. Now use the side of the left foot. Left hip, left ribs. Call back. Wonderful. Good change sides. Southern coffers. God. See on center, pushing out. Reach out. Reach out, twist. And if the heart, lift the chest and right floating ribs, reach you out. Pull back in the right foot, the right hip, the right ribs. Excellent. Ah, on your center. Good. Lift the heart of the chest. And again, we EGR girl. Lovely. Oh back.

Now move off center, go move to the foot. And then side bend, twist. Lift the heart. Lift the chest and push up. Now stop that a little bit more. Out of the right trips, right trips. Good cold back in the center. I’m killing you a little bit. That’s all right. One more time. Got lean. Lead, lead, lift the heart.

Lift the chest and push up. And I’m really pulling and pushing. I’m getting a little bit more out of the right ribs out here. Pull back down and center through color. [inaudible] okay, wonderful. Translation to the ribs up there. Good rifle tone.

And start by just rolling the head down towards the knee. Place your hands right at the edge. Spend a moment of really leaning your lower back into my hand. So push away with a little back. Good. Now start stretching the right leg out slowly for a stretch lever.

Then move with the trolley. Keep that right him back. Then the writing. Lift the heart. Lift the chest. Beautiful. Send the trolley out. Stop that for a moment. Now resist with the arms and start pulling herself back from the back heel. Create lots of space, often a kidney area. Open up and open.

Tuck the tailbone under gut and again, pushing up through the arms and the foot. Stop. Lift the heart, lift the chest, send that pubic bone further forward. Good reaching out through the arms softener. Really resisted the right and a little bit more. Pull that right her back. [inaudible] and then come back. Keeping that land keeping or within the back.

One last one for men out. Lift the head, lift the chest. Beautiful. Good. And think of the foot and reach. Stop there for a moment. Can you create a lot more space in the mid thoracic spine? But as you come back, lean your backup to the ceiling. Lean it up, clean it up, bring it up. And then as you bend the knee, roll up through the spine, find your standing like that was brilliant. Good. The other side.

Excellent. Take a moment to stretch that front leg out first and God. And as you go with the movement, think of that left hip pulling back in the left hip. Got good. Keep going, keep going, keep going. Keep going. Good and bend. And if the heart, lift the chest and push back out again. Stop you for a moment. Ready? Symbol, symbol, the hips. As you pull back, keep that lens out of the left hip. Good.

Try and create more space and they have a bachelor round through as much as possible. Here we got our breath and in breath breathing out. Reach, push away, resist and come back. Can we do a form last time please? An outbreath good. And in breath and God ready. Lean into it. Good. Resist, resist. Resist. Do you see a nice shift that she made over there? That was brilliant. Excellent.

Good. Rolling up center. Bend the knee. Good and forward. How did that feel? Great. Good, good, good. Let’s, let’s carry on. Let’s come on please. Again, move. That was a wreck. A spring to start with first. Yep. Now we’re moving to a, to a blue spring. Yep. Uh, and we’re going to go into the kneeling sequence. Yes. So they said don’t let it just tighten up the screws to the side and Madeline, start facing the camera first. Yeah.

So we use on a sticky mat for you. Just so that I’m sorry. Line yourself. Okay. So before we do anything Madam, just clasp your hands out in front of you. Yep. And pull the fingers away from each other. Now as you do so, feel the scapula on the back of widen. Brilliant key. That sense of pulling. Place the hands behind the head. Create a hammock for the back of the head, yet the armpits come around to hug someone, so the elbows and your peripheral view and lie the scapular down and run.

Beautiful. Now hinge back in its position and you’re start opening the knees out slowly. Good and to come back. Think of the right doctor, the right letter Cantor pulling to the pubic symphysis and lifting up from the left side. Born. Here we go. Breathing in to move out and drawing. Working through the abductor, but again, lifting up from the sit bone. Good. Again, breathing in and breathing out. Now another little task. Keep going up one more time through. Then breathing in.

Translate the movement from the adapter into the ribs as well. So come up through the left ribs as well. There you go. Brilliant. Sorry. My love. I’m making you work hard, but that’s all right. Nothing you’re not used to and breathing out. I’ve got to pull back, pull back [inaudible] brilliant. Move into a tilt side tilt and then use the hip, the ribs, the armpit and the side of the face to come back. And again, reaching out side Ben adductor glue and rolled through the ribs to come back to center. Brilliant anagen side again, working leg roll.

Come back to center. Last one’s remover and a doctor. Ribs and center adding on. So we’re going to go to the leftist stance. Breathing RT, move out, push the trolley away. Good. Add a twist to that deep into a twist and as you move back into the side, then push the trolley out a little further and then ribs come back to center.

That was brilliant. One last one through an side you got push said deeply rooted wrong. Then as you move back again out of the side, cam you deep and Kenyon deep and can even now as you work through ribs, arms, field, left side of your face, grow into it. Granted, grow into it. Excellent hands on your face. Big breath and breathing out. Move forward into an arch. Go, go, go. That’s soft and done. Lean back into the tail.

What did you put your trolley out a little further then called draw everything back up in towards you. And again, breathing. I’ve got lean, lean, lean, lean, lean, lean, lean. Stop that for a moment. Push that out a little further as you call from the tier one cold, cold coat. Excellent. Roll back. One last one through and out. A car. Lean back, pull back into the side ribs as you sent a reverse it diver. Head down. Lean back into those backers. I keep diving. Diving, Davina.

Give a try that. Push out a little further as you lengthen out to the sternum. Excellent. And back again. One last one guys. This is quite tough. Yes, she’s really working very hard over here. How lift up. Lift up. Lift up. Lift up. Excellent. Good. Sorry, I love both hands on one. Have one on, yeah, on on the carriage and one on the side. Now these ones, Madeline’s going to start. Do this slowly manifests you leaning back into your car. Yes. As you push out, you lean forward and you arch and really move over the sit arch and widen a little bit more with the arms. Excellent. Now stretch the arms up tall.

First call the tail one under Kiva trolley though, keep talking about [inaudible]. Now resistance your right arm as a writer. He wants to pull the trolley back and lean back in the curve. That’s it. Breathing in, move forward in the arch. Excellent and stretch the arms called the tier one under, around the back of is this with the right arm. Pull the right leg and lift higher, higher, higher into the kidney. Air.

Last one. Breathing and breathing our arms back. Tailbone resist. Come back, come back, come back, come back. Come back more. The right side, the left thigh. That’s both of them. That side moment. That’s one hand. One hand, you’re going to start the same. Ilene intermediate. Madeline, think of pulling the hands and leaning in towards me. Now it’s the hip, the right hip that translates first. Moving to the right ribs and pushing the trolley or where’s the arms start?

Reaching away. Softened down now as the head that close in towards you. First. Open up the back, moving to the side groups, moving the backrooms and pull the trolley in towards you and lean back and hips. Ribs as that spiraling, undulating movement that takes you out and it’s the head calling towards you and that recoiling action that brings you back. One more please Martin. This is really beautiful and ribs, arms head and start reversing it with the head under Paul and lean. Let’s go to the other side guys.

You get to see all this on the other side and notice Madeline’s back because it’s a treat. Yes. So clasp hands. Wonderful widening of the scapular as she places her hands back again. That all cunning through some really kind of thinking that scattered widening and then wrapping to hug around. Okay. Lean back a little bit and she opens out and as she a ducks in, she grows through her right sit bone. But she translates the way this has becomes a standing leg.

She gets onto her standing there. That’s really important. She pushes out and uh, ducting growing and then moving. Get yourself understanding that really important. You got one last time, good pulling through. Excellent. Let’s add the side bent. So move out with the carriage. Now think of the hip and the ribs drawing you back hip.

And the ribs and then placing the scapular back around the ribs and the other way around. Moving through. And as you come back, grow, grow from the rib and then let them place back. They found themselves back again. She wanted to say it again. Okay. And pulling through, roll through and the gladness and the last side and breathing in and coming back. Hip ribs scaffold. So there’s a real connection through each joint. Now let’s add the sideband.

Move into a twist. Now what I will really want Matt to do is try and open these back ribs at the left ones. Those are the ones I really wanting to move into. Then she closes them back into open the left ones and then she pulls herself back and centers. Excellent. Whoa. That was a hard one. I’m sorry. My love. I kept it there for a long time and again, side and good. And then she rounds and she curves these ones open and as she comes back, that right of the shoulder blade.

Now use this up and find the side reps. Excellent. Let’s go. Hands on our thighs. Train this target. And here we go. Lean forward, move out into an Archer, deep, deep, deep, deep, deep, deep stop. Push the carriage out to curl and then round in towards you. Excellent. And again, going out to arch and curling.

Tilburn lower middle. Excellent. Draw the keratin. Let’s reverse it. And I’m the head down. Move out, down, forward through, move even further with the sternum. Ah, has you draw the kerogen one last one through and I take your time down deep and dive head down and then lift forward arch and bring yourself back in. Fantastic. Do that one more time and let’s, let’s not break the back of the neck. I’m sorry. Get a little pedantic. Okay. Sorry Madeline giving you a bit of a hard time and I stopped there with the head. Think of the sternum reaching up. I keep the back ribs up and backwards. Open backwards, up and back. Rubs up and back. Rubs up and good.

And so think of it. Rib cage is a cage. Don’t close it behind to kind of go. Yes. It still says it’s what the scapular do behind that really dictates the wonderful kind of opening of the chest. Now bring your knees in together. The left goes to meet Greta, right? Good. And this is our mermaid sequence. Have your, but yeah, actually Madden. I’m sorry. Go back to that last position. We’re going to go into opening the knees and the heart.

That’s that wonderful sense of open the character. I have one hand out over here and the other hand on the frame. Lean back into a curve. Good. Now I’m going to come from behind it. I’m just going to give her that a little bit of a lean into me. So she gets a deeper running of the mid thoracic spine.

Now as you go out and push out, lift through the heart, lift the chest, lean over the edge, precariously over the edge. Thank you. Now stretch those arms out. First car from the tail one. Reach up to these apps [inaudible] more and then as you can’t resist with this arm, resist, resist, resist. Excellent breathing in. Arms to go out. Lean over the edge. Bend. Stop that for a moment. Stretch those arms off first. No resists with the left arm as the left side draws and keep deepening your curve. Keep deepening your cup to keep deepening. Keep deeping. Excellent.

Two more. Breathing into garden, a smooth and a tout stretch curve. Round the back and draw it back to center. Last one through and breathing in. Bend. Go out. Tall. Stretch. Call over the kidney area. Open. Open, open, open. Yeah. Excellent. Very good. All right.

Now the mummy. Okay, so we’ve gone out, man. Just wait for a moment. I just wanna explain to them what we’ve, we’ve, we’ve opened out the heart and we kind of moved across and you curl and now it’s this whole twisting and undulating. Yes. To move back out again. So we’re really working the spine in as many ways as possible on the side bends and all that wonderful work done. So she leans back again in towards me. Lean towards me now starting with the hip, moving in to the waist. The ribs end as a shoulders move out. Marin drops from that hip. Now comes respiring of the head.

Those ribs coming around. Whisk coming around, hips coming around and then you lean back. Good. And again, hip ribs, shoulders moving. That’s quite prolific. Thank you. Under back and come back last one through and I can put you on a coin mirror. There we go. Brilliant. Um, head ribs, waist, pelvis and brilliant. Well done. Now. That was quite a difficult set. Yup.

Let’s get you around and let’s move into side splits. I’m not unless have one, uh, one. Yeah. Make yourself as comfortable for your knees. Yeah. Dead placing one year across, yet sideways foot on. And we’re going to start the here. So the heels, resi one, the front of the heel to do the pushing. Yeah, Marlin, go back up again. Find your standing leg. So yeah, what would rather have the hands behind the head got to do? So let’s just start with gently just pushing out. Keep on your Lexis.

Then you lean into that. You want to lean fat, hip and bend the right knee in towards you. Got anagen pushing out good and center and pushing out. Yeah. As don’t go with the moon almost. Yeah. Almost relate away from it. And again, one on one last time through, um, [inaudible] now move with it. Go. I think I was sitting back onto you, but take your back ribs with you. I mean the first one, a smaller one and go ahead and then come back up again. Good. And center. Good. Um, yeah, we got pushing on first few.

I’m going to take a little bit of time getting used to good. Push back up again. The center. Place your hands behind your head because I’m going to help you with your hands at clasp your hands and again up. And that’s it. That’s better. That’s better. That’s better. Stop where you think you can go to now stop that to come back. These ribs, move into them. Those ribs bring you back to center Ben. Excellent.

And again, push out and soften. All of this is so much better. And again those ribs translate. Yeah, but don’t overdo it. You don’t let the shoulder go though. So capitalist is well kind of presented around the cage.

Stop there. Yes. And an excellent. Excellent. Excellent. Excellent. Huh? The other side. Get this around through. So the idea is that Madden moves back over her seat. Yes, she doesn’t kind of stay forward out of her ribs and it’s quite difficult, but not impossible. You, here we go. Hands class behind the head and that’s a great back. See, I want another limb to move over her leg. Can you see that? Yeah. That’s what everyone’s tendency is to be other.

That’s it. No. So get onto your leg. Move the ribs over. Drop the Hagen and bend that left knee into what? Good. Here we go. Just plan pushing, pushing out and breathing them. Bring me back into wards you’ve got, I’m breathing out. Good. That’s it. And breathing in. Now Madeline, lean your back into mule up. There you go. Push out.

That’d be a good way to kind of make a feel that she supported and bend the knee back into wards. You’ve got Sakib and bend the knee back into what you’ve got now, man. Push out. Good. And go with the move and go. I said, just slide up. Good. Now see how she’s trapped? She’s taken her, her ribs out with her. I don’t want to do that. Keep on your center.

Pulled back and bend the knee in towards you. Brilliant. And again for shout and go down with you. I’ve got you. I’ve got you. I’ve got you. Good. And bring your right ribs back. Yes. That’s what you want to work on. So that’s a normal kind of era we all kind of partake in.

Push back out again last time through and go out tall, tall, tall. Keep. Keep it right. Ribs back. Keep it right. Ribs on this one. Yeah. Yeah. That, that, that, that, that, that’s it. And so much easier. You see? Ah, hallelujah. Here we go. One more time. Madden’s got so it’s getting it back. Push it back out. Keep the ribs over your leg. Good. Oh, that’s it. Better. Better, better now use the thigh, the ribs up.

Okay. Much better. Okay. Yeah. So it’s, it’s that sense of, I, you can’t leave your ribs behind to come up here. You gotta take your ribs of your leg, move the head with your ribs as well. Yep. Great. Let’s go into our lunge and say one mile to stand up tall. Good. Okay. I’m just going to tighten it here.

Wonderful. Good. So blue spring over here. Yeah. And I’m going to place the ball of the foot right at the edge of the mountain. Yeah. Good. You feel comfortable? Good. Okay. Now that wonderful sense of wrapping and you feel strong that I’m going to start sending the right leg out and away from you and you’re just going to move into a lunch. Now mix your knee lengthens back over the heel. Good. And then you bring everything back up on your center. Good. Stand up tall.

Wonderful. And again, reach out tall. Good. And pull yourself up and all just the way she, she actually moves forward from her pubic bone and yeah, she’s really directing the movement forward beautifully. And again, push out. Talk good Madeline, stay there and bend the right knee into in and push out for three and push out for too good and push out for one. Come back on your standing leg up, up, up, up, up, up, up, up. Excellent and brilliant chain sides. God.

Now Madden, I’m going to add a little bit of a thought of, yeah. Okay. So start the leg going up. Forget about bending Leslie. So just, it feels a little bit more precarious now going to bending that right knee, sir. So you keep the knee over the heel so you don’t take the knee forward into the bend before you come up. Nub, ring, sit up out of the hip, bring yourself over like you’re getting off the check. Does it make sense? Yeah. So send the leg out behind you first, then hinge from the knee into the hip. That’s brilliant. Yeah, and as you come up, use that force of the pelvis. Push nuts. Don’t come forward. Sit up. Yeah, that was great. One more time.

Breathing in. That was good. Good, good, good, good. I’m pushing you in different ways. Sorry, my love there. No, keep the knee where it is and set up and that’s the feeling. Excellent. One last one. Throw and push out. Push up, push up, push up. That’s it. Keep going. Stop there. The three policies have been in towards you. Push out for three and push her for two. Brilliant.

See how strong that [inaudible] really kind of, Oh, now from the puffs up. Brilliant. You’ve got it. I’m throwing it into the deeper hand. Sorry. She doesn’t know what’s coming next, which is great. Madeline. You’re doing so well. Good. Now let’s move into this wonderful sense of hinges. Yes.

So send the leg out behind you and as you got hinge from the waist in, good. I’m pushing you. I’m sorry my darling. I’m good. And then come back up again. It can be a little brutal at times. Sorry. And again, pushing out, grow, grow, grow, grow, grow. Oh, look at that. Wonderful. And then come back up again. Use the back ribs. Yeah. One last time. Through out, forward and on.

Establish the position. Now bend the right knee in towards you and you push away for three. Push away for two, but we’ll wait. If I want to stop there. There’s sometimes you bend the right and curl. Move into the kidney area. Then you’ve got foot, knee, hip, ribs, back, col, foot, knee, hip, ribs. You’re really working through, articulating through the joints, reaching out stub there. Come up tall. Excellent.

Good chain sides. Hmm. Stop there for a moment. Gather yourself good breathing. Go good. And you come back up again. Okay. So remember, don’t send the knee forward. Send the leg away first. Now move. That’s better. So there are two ways of doing it and I prefer the second way.

It’s gonna keep you safer with your knee out and backwards. But with knee issues, and I’ve had a few of those in my time, this is a good way of kind of prepping it back. Push out, stop there. Then the knee in towards you and you push away for three and you push away for two and you push away for one stop there curling rounds. So the back and out flat and flood curl and God and everything up in one piece. Well done. Bring arms up. Just shake your legs out a little bit.

Good for the twist. Uh, all right. Again, there’s nothing to it unless you actually have a preparation. Let’s place your foot out over there. Just gently prepare. Now in a twist. You actually want to work around your center. Does it? So in a twist think, well, I’m going to ask ma Madeline to think of her writer ribs coming around her right waist coming around but her left hip and a left inner thigh working against this, this action. So that’s the feeling. Good. And then come back to center one more time. So as she moves her waist, her ribs and the side of the face rub the other leg works in opposition. The side of the wa waist works in opposition.

Now let’s go for the whole movement. Push out tall, push out and twist and bend at the same time. Try not to hinge though. Try and keep it tall. So push the trolley away. I’m here. Good, excellent. And then you come back up again. Find that I’m Raveling motion. Good. And again, breathing art, work from the waist. I’m good. Dig in deeper and deeper and deeper and deeper and deeper and deeper and deep and good and come back up again. I felt that a little bit that he did at the end.

There was excellent one last time through. None of the cameras caught it, but I felt and that’s all that matters. Yeah, we got pushed down. Good, good, good. Got got, got, got, got, got. Deepen into it. Deep lid. Bend the right knee in towards you. I’m being horrible. And push out for three good. And push out for two and push out for one good and coming up tall. Bravo. My love. Bravo. Good. Chain side’s good.

Yeah, we go first. Let’s kind of get that wonderful sense of twisting. Twist. I’m actually holding her leg back, holding it, holding it, holding and good. And then working through these muscles are working like crazy and again, pushing down the left arm but around ma, ma, ma, ma, ma, ma ma. Yes. Excellent. Thank you. Now we go. Sorry my already I’m pushing back and saw that twisting action started.

Go, go. Push the trolley away. Bush the wig. God. Wonderful, wonderful God. Um, and come back up again to center and again breathing. I’m just going to slightly keep pushing over the leg, but the leg where the leg with the leg, where the leg with the leg. But I’ve got you. I’ve got you. I know I’m pushing it, but what I want you, I want you to move a little bit more into this hip. I’m sorry Madeline. Yeah, so that’s one of the reasons why so don’t close and that’s it. And again, pushing down. Okay, I want to grab you from the, from the elbow. You go, you go. So don’t lean to the side. Stay on the leg.

Move more to the out outside the right. There you go. But push up, push up, push up, push up, push up, push up. Good. Bend the knee in towards you and bend the left knee and pushing out one. Go ahead and pushing out your debt to last. Run through and pushing out. Three. Good. And then come back. I’m sorry.

I thought that was a tough one. So what I was trying to get Madeline to do over there was as she was twisting, she was moving into the hip and as as she twisted, I wanted her to actually feel the outside edge of the foot, the thighs, there was more space. She could get more space on the ribs. This way she was closing in in the hip socket. Yeah, that was the reason why I’m sorry. All right, now let’s move into our footwork. This is going to be fun. So we’re going to move on to two and a half as well to red Springs and a blue spring to start with. Let me just play this out. Now I’d really like you to pay attention to the footwork cause I w I use it quite differently and lock this as well. No second.

Okay, cut back. Now let’s talk about our stance. Yeah. Okay. It’s quite important that we assemble ourselves properly on, on, on the carriage. So for me, the sacrum, what I call the bra line, which is the back of the diaphragm and the back of the head. Really, these are the wide spaces on the carriage. So you want to widen them as much as possible. The tailbone drops and anchors down, so there’s always, okay.

I’m quite familiar with my lovely Madeline, so I place my hand on a pubic bone. Madela pivot one lengthens down into the tailbone. So there’s that wonderful sense of drop of the tailbone. Yes. The second is still wide. I always talk about the heart dropping between the shoulder blades. Yeah, so the heart just softens and sinks back.

Now to get that wonderful sense of the fanning out of the scapular. What our asked managed to do is gently draw arms down, but then that the elbows very slowly widen the scapula. It’s just that fanning out that’s so small. Just the elbows suffering and opening ARD and keeping them the softening of the draw. Yeah. We’re going to wrap the weights on the front of the heels and she’s just wrapping her toes around to start with, just to get that wonderful sense of think of this as a branch and she purchased it on this branch and hit the feet wraparound.

Now push the trolley away by five inches. This is always going to be our starting position. The trolley away by five inches. And she bounces down towards the edge to go. And each time she comes she wraps her towards her four and five.

Stop there for a moment. Now push up and start relaxing the toes. Good. Then toes, ball, heel flex, let the heels drop towards the edge. Bore point towards you, wrap around. And then you come back down, bend the knees and soften and relax the toes. And as you push a wrap, toes, ball, heel, flex, widen and opening. I’m really open the sides of her feet out as well. And she calls under, she bends the knees and she comes down and out and flex.

That would be the rhythm and down and out and flex and push and down and out and flex. And uh, and uh, and let’s add, I just want you to think about also the motions of the carriage. Now push back out again. Now as you push out, just don’t think of stopping at your thighs. If you continue the movement in the back of the back and the back of the head. So you lean into the carriage. Yes. As she flexes her fee, tours what?

She widens and leans back even more ballpoint. She softens the heart now without moving the character’s small. Bend the knees soft in your back and drop the tailbone down and then you come back. So there’s a lot happening in, in one kind of action. One cycle back and forth. Yeah. So Ashley goes foot back of the back, back of the head. That’s it. Drop the heels ballpoint again. Move into the back of the head, soften the carriage as you bend the knees and then come back down and through.

Brilliant. We’re going to move the sides of the feet. Now notice. Okay, so it’s literally on your sides out. Yup. So you want it open laterally all the way to the joints. After you’re opening up, push the carriage away by five inches. And again, her knees, a parallel coming down, one and two and three and four and five. Push out, keeping that wonderful sense of openness and the sight of feet and come back down again. Good. And again, reaching us out and back again. Good. And move the size of the feet. Move out. Yes. Sorry.

And come back down again. And last one through out. Can you drop, keep dropping the tail and keep dropping the tail. That’s the idea. And then come back down again. Excellent. On the balls of the feet. Lift the heels up. Good. Now drop a bit. Purely one drops into the tailbone. Good. Push the character we by five inches. Good at start the pulsing down. Good.

So for a moment, every time you pass down, feel the heart ready. You kind of dropped the up, drop it in the shoulder blades and that also another thing is I tell people, placing a little Buddha on the shelf of your low belly. Yes. Did I put on the shot? So as you breathe out and you draw the tummy into it, you keep drawing a little Buddha deep done donut and pop out and drop and fall into a thousand pieces. Yes. So little Buddha, the shelf of your lower belly. Tailbone, anchoring down. Hard dropping down because there’s so many things to think about.

I’m sorry Madeline. But this is what we really want to think of. And as you push up again, reach all the way out. Good. Now wrap your toes around you to drop the heels, drop them completely drip and ballpoint. Reach out. Good. And bend the knees and come back down again. Fantastic. And again, out-breath. Drop the heels, flex ballpoint.

This is notice us toes and come back down again. One last one through an pushing out. The tourists can see soft and relaxed yet now wrap them around and got down ballpoint. Reach up now in the prancing actually Benz, her writing, yes, she pulls with her right foot and she pushes wrapping around. So it’s this action and she changes and pull. Push her. This one pulls against the bar and changing and good.

It’s quite backlight as the hanging from the tree tops upset. Is that kind of pulling through the feet under and under. Now what I’d like her to do, because I can see a hips moving a little bit, is Ashley drops the hip tokens, dropping her left, move into her left ribs. Yeah, that she pushes up. Now she comes on. It’s just moving to your right or it’s opened up. You earn the right to have someone there up a left ribs. Nicely opening now.

Now [inaudible] take your time. Moving to the right troops. There you go. And left her because that’s her standing leg. She has to move into her standing leg. Yeah, and down. Brilliant reps. [inaudible] thank you. And got pushed back up against stop there. As you bend the knees, start peeling the pelvis off and roll up into her a bridge. Good.

And then roll through the heart. Roll down and let them away. Now I don’t have a problem with the headdress being here because I know, I know metal is body. That tends to be a little kind of has a tendency to being kyphotic. No certain aspects. So I allowed it to be, that’s what you can grow into it into her [inaudible] now you have to play with this with your clients. Yes. I’m quite happy to keep it then if I want to keep it there for first it reminds her she moves into a pelvic tilt.

She enrolls through the spine and she lengthens away. And first the public tilt and a small bend of the knees. And that lifts you up. Now I want to see that dropping. Drop to the hut, huh? Yeah. The dropping reaches you out. And again, breathing in ven and the breathing. I drop you out. Last one through breathing and bent up. Stop there.

Roll downs with the spine release and once that tailbone drop an anchor. Wonderful. Good feed in a V position and you want to feel, cause you’re going to point the feet as a the feet again wrap around the boat. So the little things kind of moves around. The big tour wraps around. So that’s, that’s kind of feeding all the way through. Drop good. Um, for sure where five pounds is coming down. Five backups for three good two and push all the way out. Again, drop the Hills ballpoint and come back down. Good.

So just notice not. So we have feet kind of wraparound and push that good and good through and side and, and pushing out. Lower the heels, ballpoint and come down. Nice. Nice with the ribs. And last one through, push out low. The heels. Ball point got stopped there. Turn the feet parallel as you roll the pelvis up, rotate from the feet, roll down through the spine. Good and parallel. Roll up and turned out to roll down.

Relax the tail. Them last ones were parallel. Roll up and reverse. It goes unparalleled and rotated. Roll it up from the pelvis. Good. Um, parallel roll down. Excellent. Excellent, excellent. And turned out lift and good roll down through the spine.

Good. Okay. Now the next one, we want to work through the different aspects of the foot. Yeah, so Madeline’s weight is just in front of the heels and she’s got it at the edge of the bar. Now we’re going to start by pushing the back of the heels into the bar. Then you’re going to push the heels on the bar. Then the front of the heels push against the edge. Then the balls of feet wrap around and then the toes push under. Then the tours, lift the balls, the feet, put the heels on the heels and the back of this a five aspects of the back of the heat on the heels, front of the heels, balls and toes and balls. Good.

Now imagine you got to do that with a pulse. My dad at the Carter way and as you come down, push down, back of the heels on the heels for under the heels and toes and toes, balls for under the heels, heels and back of things again, back of the heels on the heels. There’s a lot of work happening here. People toes, toes, ball from the heel, heel and then you push up all the big girl from the it’s got and then come back down again. Good. And again, push girl. That’s excellent. [inaudible] me a little. Okay. And again, don’t meander the end. Keep both the siblings gently drawing in together and then come back down again. Donald grab the GluCEST just had wonderful sense of the sit bones.

Just wanting to kiss. Yeah, sorry. Being poetic about it sometimes helps and then come back down and well done on the balls of the feet. Good. Yeah. There we go. For this one, I’m going to go out straight away. Yeah. So push out. Lower both heels. Wrap the toes around. Push out, bend the writing. Good. Push out. Bend the left knee. Push out.

Bend both knees widen out. So push up. Bend both knees, come back down. Good. Onegin Pershing at lower both heels, ballpoint and the right knee. Lower the left heel and push up madness. Great. Push out. Come back down. Do it wrong. But you kind of drop into the hip. Yeah. And you push out what’s yours? Drawdown first. Yup. Good out.

Now drop into, yeah. Yeah. You can see how when she drops into the hip and her ribs and and Walla have shifted. So if I get to do, actually think of her side ribs cause this is her standing leg. Yeah. She moves into her side, moves into her pelvis and the heel. Yeah. Then she pushes out from yum, she grows and to the other side move into those ribs. That’s excellent. Push back out again. Bend the knees and come back down again.

Yes. The tendency as you kind of people shift too much. You want to make them move onto their leg and that, that ribs are really not incidental. They are prominent in that work. Yeah. Okay, let’s move into knees together. Okay. Again, wrapping sensation, God and push the trolley away by five and it’s coming down. One and two and three and four. And now go out for five but lengthen as far as and easy to get the one good and push out to come back. Push out three, come back, push out four, come back, push out. Five. Come back, lift the pelvis up and Kiva pelvic.

So push out five one and come back. Push up to, obviously I’m only doing five repetitions. Please go up to Tim. At least eight to 10. Yeah, to get any results and last one through and come in for five and four and then we can lift the pupil a little higher. Three good. And two. Um, one roll down. Roll. Roll. The arms move with you. Good. Well done. Excellent. That was both legs on. So I’m going to move to a one red, one blue and we’re going to start with your right leg down and under. Yeah, so some of the trolley away, five inches away and you’re going to start a ducting as you come to one and a duct to a duct. Three lots of lent out of the hip and waist, four and five Lenten going to go into a devloping so you’ve got ball me foot the knee, lean back and then send the foot down and again, foot the knee, extend bend, lean back over his back, ribs out and you come down to more of those and extend foot the me and down last one through and extend foot the me and come down.

Let’s add on, extend up. See that flex, bring both heels down, ballpoints lift foot the knee, lean back and come back down. Good. That leaning out threat really helps open the backward. Zack, lower both heels, ball point and foot, the meter. Can you see how growing into the back of the head and that’s what you really want, that SAMHSA or the ball point for me and and change sides. Good start, got dumb down. So Madeline do this slowly because I want them to feel this hip will ride down.

She lots of space but from the ribs all the way down into the ankle, you go that sense of stretch and Dawn across and down across. Yeah, and think of that. The side of the face, the side of the ribs. Last one through and now line the foot and you we’ve got foot of the knee, extended foot the me lean back and got no foot. The knee. Try not to ride your hiphop as you extend foot the knee. Good and through tomorrow and foot the knee extend foot, the me and the down. Last one through foot.

The knee extend and foot the knee down. Let’s add the little Colombo foot the knee. Lower both heels down as you flex ballpoint foot to the knee through foot than me. Lower both heels down, reach up. Point hand. Brilliant. First position or a V position rightly comes down, start away. And again, a duct, God and two and three and Oh five. I’m putting lots of space out of a hip. Now do you have a bit of the front foot, the knee, extend foot to the knee.

Turn the leg up posse and come down through. Go to the side and foot. The knee and LSA can foot the knee. Ben. Good and through. Don’t try this at home. I know Madeline very well. I know apps through so I can push a little bit of the knees out.

Good and through. Good. Last one through foot. Knee. Now let’s do that one again. Come back down again. Come back down again. Good. And to the side. Foot. The knee. Devil up here to the side. Don’t have this hip. Go with you. Good. Um, for the new down. Good and through. Now for the combo, you’re going to go foot than the extent relevant. Not lower, but he has done and Lord the heel as you take the leg out the side and after the front foot, the knee open and let comes down. Yeah, we go foot the knee, extend lower, both heels reach up and like out of the law and forward foot, the knee open and push down. Beautiful chain site breathe and one and two and three and four the side of the face as well and five foot the knee.

Delegated the front foot of the knee and down through and again foot the knee to the side, foot the knee and come back through and not happy with wanting to sign this or that. Fun to get for the needs of the front open. Many out of the side get that wonderful sense of openness. Good. Come through. I want to see passive as buses stop there. They an extent well for the meet and through. One more time to the front and flip the knee to the front and pass it open and yes, walking opposition with that hip pulling back and out of good foot.

The knee. Good. And let’s go for a whole developed exercise now an extent low, both heels down and extend and out of the side and extend lower through the passage and LASA. Oh God. Hello. I’m rich and I’m up and passe and [inaudible]. Good. Breathe. How does that feel though? [inaudible] just opened up. Okay. Here we go.

We’re gonna move into a pelvic tilt or bridge position. I said, okay. I’m going to put this down just a tad for this one, because you’re going to be moving a little bit. So actually that’s happened. Done. Got it. Move into a pelvic tilt. Please have the right big toe against it, not the base of the left calf. Yeah. And as you push away, lengthen all the way up on. Good.

And then move back into posse. One soft Nebral line. Lift from the pubic bone soft and into the brothel. And as you come back, good. And again, lift to the pubic bone and soften. Good place for down chain sides. Parallel. You have to go, ah, pushing out. [inaudible] good. And then soft bend. And again, push it out of the pelvis. The further out you go, the more you push the pelvis up. Up. Good job moving Jovi position. Good.

Now I’m going to flip it a Demi Ron’s have a little pinky against the base of the cuff. Yep. Go, go circle round and circle it back into posse. Ah, circle it wrong. Up. Stretch. Good. And back down again. One, one up. Bring it back the same way. Brilliant chain sites. Bring it down and here we go. Excellent. And back for one good rum. Use a pelvis and back foot. Thank you now and roll back down through the spine.

Arrive. Draw the knees in towards your, just soften. I don’t, I’m just gonna take your legs over. This is what you do. Nothing. Just relaxing to take you breathing and breathing out, huh? Josh? Yeah. All that shaking. Listen and again, breathing on her. This is a time for you and just little kind of softening through one way and then the other way around. Good.

Good. Alright, let’s get you up enough. That’s all right. That’s a good sign. You worked. Okay. Brilliant. Yeah, there we go. Good. [inaudible] you’re going to be sweating all over the and otherwise, let’s get you to the downward dog. You guys cut yourself up. Hmm, John. Okay. Now it’s, this is great. I’m glad she did it actually, because I want you to notice. Yeah. Going a little lower down with your, with your torso. Good. I see that wonderful sense of opening in the shoulders and not as a way her tail when ready. Lifted pubic one to tailbone.

Push the carriage away by about five inches. Stop there. Good. Now the accident is in, but only common as far as you can keep the length moving off from the tail. Once you’re coming in for one good. And the arms wrapping and to see, notice not as good. We want to tell one, three. So as you come and lift, yeah, the siblings actually lift higher and fought. Brilliant. Last one through. You’re gonna need that later on. Five. Now stop there.

Round into your bra strap. Let’s go a little further back there. Now push up through humor. It’s a great kind of telling. Yeah. And to where the strap is moving to that app and got push more. Did that for and wrong. Close. Be happy with me. I’m using 10 o’clock. Get one more.

[inaudible] excellent. Good. Now move back into your downward doggy. Good. And send a rightly, actually push the trolley away by a few inches. Good. So let us sit bronze, reach up, send the right leg out behind you. Just that and coming for five one. And then don’t forget that. Don’t forget your tailbone. Yeah, the tail one. Still that same action two and three. I’m pulling a left hip back.

Four and five. Come back down again. Good. Shane site’s good. Stop. Pull this writer back and here we go. One. So her left arm is working like crazier three the wrapping sensation, four and five. Good. Bring the foot back down again. Excellent. Let’s work with the arms. So just have it hovering over there and pulling in for five. Good. Now take your time. As you come on board.

Said bones too. You got to let as this ribcage widens the left side, exactly what you just did over there. Move out of the rifle of this as well. Imagine you were pushing against the bow with the right side. Excellent. One more time through and grow. I think that was brilliant. Brilliant, brilliant, brilliant Britain. Good. And again here, imagine you were pushing against the bar. Push out and as you come in, think of that left rib. Also working. That’s it. And again, push up. Ah, I don’t know if you can see what’s happening over here, but it’s, she’s growing. She’s not sitting into her right arm. Yeah, she’s moving that right from the right trips. Take it slowly. They’re translating the arms. So she has space out of a left and that’s, that’s what you really want to work across. Yeah, we go. Okay, now comes the mama movements. Yes. So you take the right leg out behind you.

Do you want the left leg? Which one? Yeah, the left leg. Just start I think, but also move the left hand in a little bit. Good. Now I’m here. Good. And here we go. Pushing in one those ribs. Good to excellent. And go for one more and push. Excellent. This is hard work people. Yes. It’s not easy, I promise you. Yeah. And you can superficially do it, but when I’m asking it to do it, moving into the opposite rib is really tough.

One good push out from the right. I’m up to create more space. Um, three, this is her heart side, her tough side. I can feel it for push. We’re going to do an extra one because it’s your tough site fight. Good. Excellent. Oh, sit down for a moment. Before we go into the last set of set. Well done.

Begin breath. And let’s go into those hands. Stand down with dogs. Yes. So, Oh, this is going to be fun man. Now go with it. I’m going to put this, I’m going to put you on a red Madeline red would be great. And then this down over here, that’s fine. Feet right at the edge of IES. Your hands fall.

Now keep going on about the ribs, the ribs, the ribs, the ribs, the ribs. Okay. Uh, the important, especially for the handstand, that’s where you lean into. So her, her pelvis moves into her ribs, moves into her hands and it’s that leaning forward and again, push out and as you come in and that the sit bones lifting you already need the lifting of the sit bones and keep leaning into me matters. Keep leaning. That push push against me. So you actually want to throw me off my legs? Yes. And three. And she really is working good.

And let’s see if she keeps working that way. Keep going. And four, you can just lift her up into her hands unless she’s in the handstand. There we go. Okay. Cause she was leaning into me. She really was pushing and come back down again. Kiva, lean, Kiva legs, the key cleaning, intimate, intimate, intimate, intimate, intimate, intimate, intimate, cut and paste. Fetal. Excellent. Let’s go on to tippy toes. Tippy toes. Lean over the short TD, shoulders over your hands, the same thing. And now it’s a Sid warned pubic bone to tell one sit bones lift. Good. And again, pubic. Want to tell one Sid wants.

She’s really pushing on her hands. And again, people are on the symbols. Again, keep lifting, keep lifting, keep lifting, keep lifting, keep lifting, giving a whoopee. So simple. I didn’t do anything. And again, bring your legs down. Um, yup. Keep pushing. Now you’re about to touch back up again. Push. Thank you. And then come back down again. Amazing God up again. Oh my gosh. She went up and down and back down again.

Oh, you’re, you’re a glutton for punishment. Bend the knees. Sit back. Just sit forward. I’m going to give you a quick stretch. That was Brittany said, guys come up my darling. That was Marilyn giving you more than her best. Yes, she was pushed out to the edges. Um, obviously don’t try the Hanson on your own. Uh, but as you can see we took you through all the different standing, kneeling, lying on all fours. Yes.

Really trying to give you all the possibilities yesterday. And then this is just the tip of the iceberg. We have this so much of repertoire. I’ve taken a bit of the Gruder repertoire and brought it over here, pushed Madeline on it. It was a little challenge from Madeline. We decided to kind of go through a little phase and try it out.

And as you can see, the woman’s a winner and it’s been, it’s been a lot of fun actually. Madeline hasn’t it? And uh, and Marilyn and I are going to next move on to a Cadillac and we’re going to really work on the trapeze bar, which is, which is so underused. And again, that’s a bit of a surprise because there’s so many goodies out there for you. I’m gonna push you again to your limits and it’s a lot of fun. So join us on the trapeze bar. Thank you.

Chapter 3

Supine Cadillac Exercises

Well, we’re going to take you through the wonderful trapeze workout, something which is so seldomly used, such a marked piece of apparatus, which is really, really underused. So Madame, ready?

I think we are going to be doing a lot of the work. So let’s get you lying on your back and rest your knees against the fluffy strap. Good. Madden, I just want to take everyone through what’s happening with our rest position. Yes. So as Madeline softens in into the poly, yeah, we have a sense of a sacrum dropping heavily in, in into the mat. A pubic bone lengthens down into a tier one. So there’s that anchoring the Anchorage of the tailbone, widen the sacrum wide in the backrooms. Yeah.

So a nice opening and a softening and dropping down and that wonderful sense of length and the occipitals and that, that drowning of the, of the cranium into the match. You already want to feel that heavy drowning sensation of the back melting into the mat. Now as Madden reaches our hands down to the edges, she very slowly starts widening and opening up the elbows without disturbing the pectoral girls. So you want that nice openness and the collarbones. So the scapular move around the rib cage, I just, let’s get a few breaths since the body breathing through the nose. Yeah, filling the lungs up with. And as you breathe out, gently sigh the breath out. Feel the heaviness drop even further. Breathe in and side the breath and let that heart soften between the shoulder blades. And here we go. Rocking, breathing in and just a gentle rock back and forth. Good.

And just a small rock and rock back. Rock and rock back. And then very slowly, just a small from side to side, you’ll that hip walking off position work awesome. Side to side, good down good. And also what I’m getting her to do is slightly push thigh against the other ones as she kind of gets that learned out of the femur, she widens the opposite side of the sacred. Good. And then let’s go into stirring the knees around a little circles. Yes. Now as she stares around, I still wanted to keep that heaviness and the dropping through the tailbone.

Good. And let’s go the other way around. What? Go three, four and five, and then very slowly getting that [inaudible] out of the head of the femur twist. And again, now don’t lift the hip hop. Ah, and ah, and again, push out one out cut and center. Good. Now moving into pelvic tilt. So bridges as you call them, I’m gonna start very slowly. Not, no, no. A tendency is you push down and you lift the pelvis and I don’t want that. Yeah. The action is more of sending the knees out in a way.

So you create space for the front of the thighs, lifting job, pelvic tilt, and you roll back down again. Soften the knees, push away, move a little higher, end the middle back. Good. And overall, and lengthen back out again. Good. And rolling out in to the mid thoracic spine. Good. And roll back down again all the way. And release the tail one. And this, I’m going to roll all the way up to find that space between the shoulder blades, but at the tip of the shoulder base. Stop that for a moment. Just stop that good roll down into the left scapula, the left ribs and the left hip. And then push back up again from the left side. Push it back up again.

So she moves into the right scapula, up the right rooms, right. And then she uses that right in a fan. The right hamstring to put her backpack to center. One more time breathing. And notice the way one arm takes the wave, the other arm slowly pushes, and then she pushes to bring herself back to center and then out and up and she pushes to bring herself back to center. Let’s add onto that. Moving down the left side and both hips soften down and then she rolls up through center and moving down the right both hips down.

Relax the tailbone, then scooper, so that one more time down the side all the way. Take your time to really move through the ribs into the hip. Good. Oh, that was delicious. Good and center. Yeah. No need to rush this at all. Again, almost feel like stop. The front will come back again. Move into the right side of your face. The right scapular. Yeah, down the right trips. Take a moment. Take a moment to really exaggerate. Almost the movement. Good drop. And then you roll up through center.

God. Now for the whole circle down the left side, the face, the scapula, the ribs, the hip. Drop both hips push into the left side to lift the left hip up. Roll up, and then bring the right head back to center. Roll down the right side. Move. Soften. Let the arm move with it. Yes, both hips down. Feel that right arm, right rib cage, right hip lift. And then both hips come up to center. So one more time and down the side down.

They release it. Push. Move out of the hip. Gorod center. Excellent. Last time and move out. Move out of the side. Great. Lots more space. Lots of space. Lots must be good. And both hips down and that move out from the hip side, twist and center. Good. Stop there for a moment.

Move the left ribs out to the side, just the left ribs good. And then you sent him the right ribs are just the ribs and not that she’s, she’s really working through her arms as well. Yep. So she moves into her left ribs. All right, arm pushes. And then a left arm pushes can now move into your left ribs and the left hip. So you move across and center into your right ribs.

Right hip. Move across. Good. And center. Left ribs. They have to move, move, move, and center. Great. I’m right. It’s grown. Excellent. Now meander, done. Come down one vertebrae at a time as you will. Ribs, hip, ribs, hip ribs, hip ribs, hip, ribs, sacrum, hand. Lift the knees out of there. Pull them out. Just let them drop onto here. Okay, here we go.

So let’s move in to having your feet through. I’m going to move up a little bit. Good. Holding up. Good fetal straps. Okay, so now the oscillations are going to be a lot bigger. Yes. So we’re going to start with the fetal distress. Bend the knees and you’re just going to end. And then you reach out the knees in and out. Plain and simple. In and out. Good. Let’s go for storing the knees.

You’re going to circle them around. Jessica. These one, keep the sacred one. Really nice. Now got beautiful under good. Let’s go the other way around and reach out and cut. Soft, soft and under. Good and under. Brilliant. Now do the same thing, but you’re gonna bend the knee. Rock the pelvis. So you’re gonna move around. Rolled. Good rocking. See that has a feeling of softening through the sound.

The floating ribs participate in the movement as well. Good. And again, a rock stop there. Let’s go the other way around. Down round and throw. Good down. Run through. Good. And I’m around and through. Good. Down, round, good and center. Now let’s go into parallel and turned out. So in and out. Just a sensation of in the tail one rolls off. Let her roll off. Yeah. Under, down and in. Just get a sense and are turned out. Same thing.

And in us, rocket and rocket heart. And if it turns out good. And so now stop going to go at home. Three’s. Yes. So bending towards the on one. Roll the pelvis, Upland to reach and roll yourself down. Three in on one.

Roll the pelvis up to reach the leg out on three. Roll down. One more time in on one. Roll up onto that. Take your time. Extend and roll down on three. Let’s do the same thing. Turn that bending on one roll up to extend and roll down. Three in on one.

Roll up to extend and roll down. Three last one through in on one. Uh, lift onto extend and roll. Done. Now let’s alternate it. So you come in on one Rooty rotate and push down and gave you a little warning beforehand. Lift, rotate and roll down. So can we do that one more time? This is hard.

I know one roll up to rotate and push down. Three good. Reverse it. One, lift the pelvis up and power low. Roll down. And then pelvic tilt parallel and roll down. One last one through please. Then lift close and roll down.

And welder. Okay. Madeline, I’m just going to set up the bar in front of you. Have one red spring, right to the edge. Holding on with both hands. Slightly different. Yes. You’re going to bend the knees and towards her. So start at the knees bent. So that’s your starting position again. Great.

Because you feel the width of the shoulder blades, the with the sacrum. Start by saying the legs out. Move into a pelvic tilt. Stop that. Bend the elbows out to the side and then push the bar away. Good. Keep reaching on the arms as you roll down through the spine.

Vertebra at a time. What? Bravo. Move down into the pubic bone. If the tailbone [inaudible] draw the scapula out and wide. Bend the elbows and as the arms reach up, roll head forward. Good. No on a ticked. Keep dropping into the tailbone and as you lean into my hands, soften the back of the neck. Good. Excellent to the feet.

Absolutely parallel from the FEMA joints. Could start rolling down and bend the knees into wards. Is that my time with that? Yeah, it’d be a lot quicker. So you push out, peel the pelvis up, bend the elbows, and send the arms out. Lengthen, roll down through the spine. Glide the scapular and bend the elbows.

Roll the head up as you send the arms out. Good. Keep dropping, dropping, dropping. Thank you. And then roll yourself down to bend the elbows, the knees in towards you. One more time. I’m pushing out. Lift our breath in breath bend and send the arms out. Tall. Out-breath the rule. Oh in breath. Bend, out-breath. Roll. And lift the head up in breath. Roll down. Bend the knees and arrive. Can you best do it one more time please? Yeah, and again, out-breath.

Peel in breath, bend the elbows and push through. Good and rolled ounce for the spine. Kiva Kyla parallel position. Keep dropping down to the tailbone. Gliders, capita down. Bend the elbows, and as you roll the head up, keeps cementing the tailbone down. Roll the head up. Good, good, good. Now keep your bra strap on. So key that that’s the idea. Good. Yup. Soft. Send your gaze onto your Naval and can you correct your tailbone as you lie there. Keep pushing that [inaudible] it good. And then roll back down vertebra at a time to have a conversation. Yeah, I say that because, um, the pattern for my body, I looked, you know, everybody has their own pattern. So in my body, my sacrum loves to sit back, uh, which has caused some issues for my body.

So the more that I can get my pubic bone reaching towards, it sets my sake. I’m in a more comfortable position. But then the thoracolumbar fascia area starts to get a little shorter. So what’s helpful is in this exercise are two things. One, the bridge creates the, um, it takes the thoracolumbar fashion. It’s actually taught in making it taught so that it’s very stable. And then adding the arms, you’re giving me the length of the, from the arms for the lads through there, but I’m still continuing to lengthen through the sacred part of the thoracolumbar fascia. That’s how it feels to me.

And then because it’s like a hammock, like I’m hanging on the thoracolumbar fascia, then my heart can really sink into that hammock. Right. And then that’s the other thing is my femurs love to turnout and then I tried settle into that and then trying to rock that down and keeping the heaviness of my ribs. So sensation with the backrooms. Yeah, and that’s very difficult for me. And then what’s nice about this part is that I’m having to keep the spiral of my femurs inward, which widens my sacrum just to set it and anchor it, as you said. And then as the head comes up, also thinking of that leaning and then the ribs sinking and stopping here really is quite a bit of work. The anchor that tailbone is like, so sorry about this. That’s the best I can do. Right. I know, I know. Yeah. It’s almost like you’ve got to drop a let go. Let it dry. There you go. That’s better. And then as you roll back, feel the gliding of the scapula around the rib cage again, and the broadening, broadening us, it’s really about blotting the space behind you.

The more you can blot, the better. Kind of gets ya in a so much. Let’s do that one more time. With all that in mind, please watch. She bends her knees and that’s a starting position as knees bent looks helps anchor my anchor and also, yeah, that heaviness and in the ribs out their legs. Reach out, pelvic tilt peels off. She bends out in the elbows and the heel of her hands move around to push the bar away. Yeah. Then she lengthens out and actually rolls down to the spine, not as a scapula at the same time. A scapular round and wide. Not drop the tailbone. Good. Goliath, the scapula from the elbows whitening out. And as the bar comes through, yeah, hang off the bat. Hang to come up. I still want you to hang.

Roll up. Good. Just give your head direct. Look at your pelvis. That’s like, Oh, divine. Good. Roll back down. That’s it. Excellent. Really good. Welcome. Thank you. Let’s get you out of that gutter. Madeline.

Chapter 4

Kneeling Cadillac Exercises

Let’s go into kneeling. Yeah, I mean the kneeling series, you’re going to place the elbows. The trapeze could get into a prep position of the arms. Yeah. But actually kind of start quite upright on yourself. Got the hago. Um, leaning out from the hips [inaudible] and then using those armpits from cribs draw from the lower Valley and center. Good. So it’s just a swinging action, but you’re working so very hard.

Good gather from the NFS to come back and gather from the NFS, pull up from the lower Valley and send, let’s just do one more of those and reaching out growth and then pushing down with the shins. Pulling up tall at the center now moving out into the side, ribs into the front, trips into the side ribs and then slowly curve as you go back. Good. And I drip. So she’s working from elbow to elbows to elbow to elbow. So there’s a lot of work happening here. Yeah.

But you have to be quite defined in to do and those ribs, yeah, they load up with her move. You’ve got to go the other way around. Outside and forward and side. And again, the shins also propagate the movements. It’s starts from that left shin, left hip, left ribs in the front. Right. [inaudible]. Hey, you go through one more time and I’m really making her work very hard on the through and center now. Stopped at all. Yeah, there we go. This is a tough one. And reaching. I’m very cha not. You’re gonna sit back. Ben. [inaudible] your sternum forward. Pull his hands back into the back of the end to the back of the shoulder. Base.

Back to the shoulders. Good. Sit back. Push down. Good. And again, forward. Lengthen out. Two more of these. Yes. Oh, sit back Paul, because those aren’t, but serifs don’t get the hands between the shore-based. Push down, push down, push down, push down, push down. Good. Excellent. Last one through and leaning on good. And then as you said back, pull back, pull back, pull back down. John, pull the thumbs down between the shoulder blades. Lean into the elbows, lean and then come up. Well done. Alright, well done. Let’s move to the next chapter, Madeline.

Chapter 5

Single Leg Cadillac Exercises

Now we’re going to move into single leg with TILs so you can can hit yourself up and that place again, feel quite comfortable. Yes. Again, very important is this dropping of the pelvis on onto the bed and try not to hitch the hiphop before you start. You have a length, yes, and the hip socket. So a very gently send the knee out in a way.

Create space in the hip joint and lift up into a pelvic tilt. Stay there so that for a moment can you lengthen your ribs out into your hip socket? Brilliant. And then roll back down again. Release the tailbone, release the leg. Let’s add onto that and push out into that pelvic tilt. Now come back down again. You didn’t send the leg up properly. I’m sorry.

And again, reach the leg out. Now moving to that, but our products are complete and we do that one again. Yeah. And then roll back down again. It really doesn’t make a difference. Yes, I felt was because I started the articulation from my knee that the need, then the femur kind of reaches out of the socket just a little bit. Yeah. And it leverage. Yeah. Yeah. So it’s going that way, but it’s dropping down at the same time. And then that allows me to actually extend my hip and without much effort, without actually rolling. This way, you actually are creating hip extension through just a change of the pelvic position versus the femur, the articulation of the femur first before that pelvis rises. That’s what felt really different to me. Correct. And stay there.

And now we’re going to do a bit of a lift. Lift the standing leg. Good. Place it back down again, and then rolled on as you roll down, start softening to the back of the knee and release. Good. One more time. Reaching out creates space. Lift up, float the knee up. Place it back down again. Stop. Grow out of the ribs into the hip. Then soften and roll back because there’s a lot of kind of, there’s a whole recipe happening out over here. Yeah.

What goes first and what happens next? Again, start out that tall and lift the pelvis. Now lift the foot, stretch the leg out in line with the other knee. Bend the knee, keeping that lens are the hips grow and then soft and back down again. That was brilliant. And again, I just got the hang of it. And again, reaching out. Girl, pelvic tilt, lift the knee, extend the leg out. Five little circles, one with five, four, three. Good two. Once you’re steady, she’s, and again, one, two, good. Three, four, five bend money, place for that grow. Yeah. And then soften. Roll. Release the tail of one. All right. Don’t forget to take your arms with you every time. That’s brilliant.

Last time through, reach out, pelvic tilt. Grew out of the hips, grew out into the ribs. Good. Lifting the up, extend the leg now rock into the left, scapula down the left. Ribs into the left hip and you lift up for one. Rotated back and roll and lift up and rolled back for two last one through, um, into those left ribs release. Lift up. Good. Ben from the knee. Place of rotten. Grow and roll down.

That was very, very good. How did that feel? It’s all so there’s not much work. Once you learn how to lengthen out of the long bones and creates space in the joints, you’re not working that much. Yeah. It’s really about finding that wonderful quality, the sense of also the um, quality of gravity and that leaning back of the ribs as you’re moving. So it offers that kind of that opposite force, that pull and push that to really helps actually. Yup. It’s, it’s so different and especially with your HIPAA, it just feels completely different. Good. So starting the same way, that sense of leaning out of the need to create space, the pelvis to the rock, up and out of both ribs. Soften, release and traction down. One more time.

Sense of reaching out, traction out through. Take a moment, assemble the pelvis, just float the right knee up, place it back down again. Good. And then roll down through and center. Now Madeline, I really want to bring one little notice into people’s kind of working habits. I’m going to roll back up again. Good role. Now there’s a tendency in the Platas kind of well to [inaudible] lift the knee up, keeping yourself in the center. Yeah. This doesn’t really translate into functional work. When you lift, you have to make that little change.

You have to translate the weight in to the working leg, then you place the leg back down again. Then you’re on this standing leg. Good. Then you want to roll back down again. So make that weight change. Otherwise you just end up stabilizing through and it doesn’t, that doesn’t work. You are in center here. Yeah, but because you’re transferring the weight, you’re doing that, that shift at the red. So it’s a micro shift. Yeah, it’s not, it’s not a big ship, but you want to be aware of it. Yeah. And then, and then you have to come back and you have to go back on that leg and roll back down. Now that’s really important. People forget about that. Yeah. And again, reaching down, grow out of the pelvis into the ribs. Stop there for on. Lift the knee up. Move. Send the leg out. Good.

Bend the knee back up into wards. You place a foot on ground yourself and then roll back down this Oh, nice poetry in action. And really it does make a difference out. You see all the little muscles kind of working through move. See that translation over there. Extend little circles. One, make it smaller too. So yeah, this, this right leg wants to turn out all four, make it smaller and five good. And one, two, three, four, five bend. Place the foot down. Soften, roll, roll, roll, release.

Drop the tail one for the last time. Neil. Way create space for the Palo Saraca lift. Extend. And now move to the right to roll in through and then roll yourself back up again. Push. So you’re working from this outer edge to roll you back to center and she works from the right side of her face or roll down.

Now the hamstring and the lateral muscles really work to roll her back and center last one through and reaching out and soften to the side. And then that rocking motion back again. Good place the [inaudible] stop for a moment. Grow out of the back ribs into the hips and the knees. Then you roll back down again.

It beautiful on the side of my idea, which is going to be a little tougher, but that’s all right. You want to do the same leg again? Sure. Okay. Gotcha. So, okay. No, very important as where her hand is. Yes. So again, from a hand to the tailbone, you on that wonderful sense of length and lift. Good. And to start with the sense of drawing the knee in towards you, reach the leg out and just stay there. Stretch the leg out, toss you want to gently push down, worked with the adductors, draw, bend in towards you and then pushing out.

Grow. Push down with the heat as well. Push down, grow out. Grodd grub this. A lot of work happening. Last one through breathing in and back is beautifully open and wide and she pushes down. Stop there for a month. Okay. Conversation. Yeah, that’s my cue. Okay. So when I’m reaching out, it’s very important to continue to be pressing down so I can just straighten my knee that it’s not, it’s not.

The articulation comes from the femur, right? The knee and the heel. Different than just straightening the knee. So we’re again articulating through the domain, talk about amplifying. We’re really amplifying into the spaces. Yeah. And that’s really important. But again, you have to move. There is a, it’s consecutive movement. It’s, it’s, it’s systematic. Yes. As she bends back, and again, she’s creating space in the hip, drawn by pushing them behind the knee.

There’s a lot of space behind the knee and as she lifts in towards that, again, I’m, I’m keeping that space in the hip. She pushes down from the heel into the back of the knee and creates space out here and I keeping that space. She starts lifting the left hip up and she rolls down the ribs, the waist and the hip and again, reaching out and I’m going to give her a small pull at sensation. She’s hanging off a tree, hanging off a tree brunch. That’s the feeling. And again, so this whole side she’s lying on. Yeah, it’s going to be so well challenged to support these people with scoliosis and the rest the works. It’s like it’s divided.

You just feel wonderful at the time. You finish good all back up again if they not comes to hard work. So she’s had her fun. Now she’s going to make her lift her leg to meet one and lower the leg down. Good.

Two and three and four. Look at that hard work happening. Other five. We’re going to go for one more and six got lower. Okay, now we’re can get it to relax a little bit and she’s going to roll in and to her hip. I’m just going to give a bit of a of a nice forte action.

So again, in the hip socket, rocking her and reaching last one through and rocking her down and reaching. Then the other way around, I’m going to rotate. Good and center. Keep, keep bending this knee. So I want to sneak bend, cut and Ash. You roll Akiba again. I’m gently nudging the female out of the socket.

The back last one through and manly and center. Excellent. Other side. Good. What happened to leg circle? Alexa calls now we do that later on. Okay. Can I reach out? Oh, we didn’t do the Alexa, the other side. It’s all right, but I’ve been to a few deductions. Yeah, it’s more than necessary. Good. Okay.

So watching very carefully to start with, she bends the knee in towards her. She pushes down and she lands and she pushes Scott and again, Ben, um, pushing dancey. Can you see that? Notice the cheekiness that only happens when you kind of keep that wonderful kind of gluten work happening all the way through. Yeah, and out reach and Madeline think of the arm reaching away at the same time. Yeah. Oh, it’s reaching together. Wonderful sense of stretch between the floating ribs and the hipbones.

I really want that lamp here. You’ll tend to kind of short Navea. That’s not going to really help you in the long run. That’s as much length as you can kind of get from the leg to the arm, the opposite leg. Goodness. Stay there. Good. And start lifting the hip hop. So grow out of the heel to lift and then you soften back down again. Good. And pushing that and grow. Lift, move, move, move, move. Good Lord.

And Lenten out. Lift God. Now what? I’d like my lovely Madeline to do. She’s go lift up tall. Now can you open these ribs out more? So lift from these reps as well? Yeah, there you go. And then you come back down again. Good. So there’s a lot of work happening as I pull and she lifts. Got off the rifle, absorb more. Lift the riders up at the ceiling, the floating ribs.

Flooding ropes. Yes. And then down last one, angle open. [inaudible] yeah, keeping that lifted. None of the underneath leg. I’m asking her to do the impossible. Yeah, but it’s, it’s, you know, that’s what Madeline’s all about. Good. And again, lift one last one through. Lift lower and lower the leg. Good. And then soften and come back down. Good. Stay there. And then all I wanted to do is move into the hip socket down.

Roll onto your packet, um, and roll back out again. Again, Ross, I’m creating lots of space in the crease out to the front and then I’ve got lots of space and then back and the other way around. Reach, not dumb. Don’t straighten the leg bend. Keep the knee bent in a small attic position. That’s the feeling. And back again. Yeah. So it’s more in the hip socket. That’s the feeling. Go ahead and through and in the hip socket. One more and good and weld.

God. All right, let’s get you out of that. I, but I want you lie back down again for a moment and I back on your back on your back and place your feet. The right foot through. Yeah. Lengthen down through and just rest for awhile because I want to next move into the whole rotation. So the whole 40 action from the foot into the ribs and the ribs into the foot.

Madden, let’s go for a forte stretch. So your hands are going to move all the way back to the bar. Good. And as you push the push through borrower good, push it away, push the leg in to the fluffy and you started rolling all the way around from the foot into the hip, into the ribs. Let’s just hold it over them and really stretch this leg out as well. And again, start rolling down from the foot, the hip, the ribs, and come back down to center. How does that feel? Would you rather do it from the hand? Cause you’re gonna work from both ways.

Yeah, let’s try it. So start on the foot, soften the foot. And as you, let’s just go for a half a circle. So you sort a foot, reach out, grew up from the hip, the ribs, the shoulder, not Paul with the left hand and push or the right. So it’s a pull, push action. Good. And then to roll back, start to push pull. So you can start from the hands, the upper back, the ribs, and then find the foot. That feels quite good, doesn’t it? Yeah. So start foot pelvis, ribs, push, pull Nat. Keep heap working on the left side as a right hand comes off. Yeah, the hand comes through it against the side and push all the way around.

Good. Then start pushing the arm rollback, um, pushes ribs, hip and you sent them. But start that one again and pull. Push with the arms. Reach all the way through. Good. Then let go of the bar. Bring the arm that you’re on. You’re on the bed, reaching across. Get that sense. I’m going to just come in over here, give you that extra bit of stretch. Good. And as you push away with the left arm, start rolling back. Send the right.

I’m pulling the right arm because it allows you to yes, to roll back out and center. What have you started a little further out to the right. Good. Now try this one. Okay. Now go pull. Push on your own. Go pull. Push. [inaudible] good turn. Good. And bring the arm and you can keep going. Keep going. Keep going. Keep going. Keep going. Keep going. Good.

Now what are you going to with the left arm? You’re going to push away, push away, create space, create space, push away, and then as the left or the right arm comes, then you start pulling with it and you reach back again. How is that? Very good. Yeah, let’s change sides. Good. So you really had to move to one side. That was very helpful being over here. Yeah, so start the first one’s quite slowly. So remember this is a side you’re going to roll onto them.

That’s going to be the pushing side. Yeah. So as you roll on to the right, you push the right to pull with the left. Yeah. That sense of rolling good. And then you change the grasp as you roll back first from the ribs, the waist, and then finally the leg. Good. One more time. Push, pull, go, go, go, go, go, go, go, go, go, go, go. God reached [inaudible] and then come back again around reach and center and again rotating and try and take this like a little further forward as you can. Of course it gives you something to push against as you go.

We’re bring the hand around, keep going, move into this hip, move down into this hip. Yes. And then from there as you roll back, reach your hand back. Good. And then push rollback and center. Last one through and on your own. It’s really feels very nice because you’re working through the rotation.

Reach, push, create, lots of space. Good. And as your role keeper, can you see how she’s pushed up that she’s creating space. There you go. She reaches. Now stop that for a moment. Move in between the shoulder blades, moving to the back of the ribs, move into the floating rooms. Then as you pull in, push, feel like you’re growing out of the legs. Out of the back. Keep, keep landing, keep landing in the back, the back, keep landing. Brilliant. Well done. Good. Yes.

So the pushing of the arm that you’re rolling towards opens up the ribs, which creates that translation which helps you roll over, but then when you release this arm and you press into the table is going to create a rib translation in the other direction to rotate to the right and see if you see, if you notice how wide her back ribs are. Also allows it to move into the waist. Yeah. And then the counter is to push against the table and creates left translation and then the reach of the, as you’re rotating back to the left, you’re reaching with this arm and pulling with this arm as you roll back. Just to clarify that. Good. Well done. Good. Let’s get your foot out of there and let’s go into some standing work. Yeah.

Okay, good. Madeline,

Chapter 6

Standing Cadillac Exercises

let’s have you standing on the disc. Good. And placing your right foot through on, I actually won the art of the futon. Good. Okay. Now stand on your leg. Good. I’m going to start by Ben, the right knee in towards you, bend it, and the idea is that all at wonderful space we create in the hip is what we’re going to see now could reach out through the leg. Keep it dropping down. Now lean out in with the movement.

Good and use the foot and the back of the leg to bring yourself back onto your center. Now you have the disc underneath you to keep your leg parallel. That’s going to be really clear about that. So first, bend the knee in towards you. Okay, do that one more time. Now don’t think of the front body as you bend the knee, widen on the backrooms, grow into the back body. That’s better. That front lifts underneath you. Then you stretch the leg out from behind the back. Now as you lean out, lean out of the front of the body. Don’t lean into it. Lean out of it. Good.

And then from there, pushing down, find the back leg. Excellent. I don’t know what’s you’re on your own and good bend the knee. First inter did again, Ben, open flare. The back rubs are to bend the knee. Thank you. And that really activates more of so as feeling yeah. And when I, when I do that, great. Yeah.

Let me go back again. That was brilliant. Do that one more time up. So bend the knee in towards you. Good. Now don’t be complacent about setting the leg. Drop it into that source. Drop down to the lesser trocanter. Good. Then you reach out. Excellent. Stop there for a moment. It’s the same thing. Open the back ribs.

Have to go back, back. Ribs are to go back. Brilliant. Add on to that. You have no Ben the front. Mia. Exactly. Bend the front knee by creating space out the back ribs and then stretch the leg back out again. Good Ben, the standing leg. Sit. Sit and then back up again. Good. Move out of the front of the leg. Good. Stop there and rotate the work.

The standing next to without ya. So you’re actually kind of keeping the lesser trick, kind of drawing down to the pubic one, but you’re rooting out from the greater canter rooted back again into parallel. This is hard work people and then lengthen. Lean back out of the back ribs. Fantastic. The feeling is the femurs turning out to the left, but my pubic bone is relatively rotating too to the right. Yeah.

Good start. Bend the knee in towards you. Backrooms good. Stretch the leg out. Keep those back ribs open as you bend the standing up. Go back there, bend on the standing leg bend. Excellent. And grow out the leg back again into the back.

Ribs in the back of the head. Now as you move forward, keep the expanse of your backrooms good. Pushing down greater Cantor rotator, but the lesser counter pulls in an opposition. Good, rapid back and again, good grow. Open the sacrament as you wrap it, then reach back. Lean back and center. Fantastic. Let’s do it on the other side. That’s good work. Yeah, it’s all about the backroom. So thick. We were talking about the thoracolumbar fascia behind, so really kind of feel it. Stretch all the way down, almost all the way down the back into the back of the legs and into the soles of the feet. That’s where you really want to tell them to connect.

I can feel that connection to the heel, the heel, but also to the back of that. And so you’re pulling it up and over your head. That’s just like a hood. Yeah. So feel the hood of the thoracolumbar fascia moving all the way up in the crown of the head. Okay. Align yourself. Drop the left hip, create space in the waist. Good. Make the connection in the foot. There you go. Now as you draw the knee in towards you first, create space in the back to draw the knee in towards you.

Good as you stretch out. Is that drawing down to grow? As you reach out, think of the pubic bond, giving the whole thing direction. Good back ribs widen to find that space to get onto your, on your legs now. Brilliant. And again, bend the knee in towards you. Great. Keep, keep a parallel position. Good. And then you stretch the leg back out again. Go with it.

Purely born hot photo space. Landing out. So lengthen back. That was well. Correct. Thank you. I wish the cameras feel the disc moving, which is not, you know, that’s what’s giving me the cue. The cue to correct it. Yeah. Good. Add on to that. Then this, then they’re working like and then you push out. Then the standing leg excellent and up. Ah, as you send the leg out first, send the leg out. Good.

Now this leg stays in place. She’s going to start rotating with the lesser trick Canada. Right. Lesser trend is going to still pull towards the pubic one as a greater kind of pushes up a lot of wonderful work happening around the glutes and as she pushes down and in the heel, she aligns herself open up through the lumbar spine and you lend them back to center one more time. But Nene towards you create space simulator tall. Sit and grow. Move out into the front. Good. Leave that good and keeping that rotate. Go, go, go, go, go, go. Rotated back again. Good. Deepen into good.

And then take it all back and come down. Well done. Good. Let’s now move sideways. You’re going to back the camera’s good. Yeah. Good. It should feel really nice and lengthened out and, and strong. Yeah. Gotcha.

Hi. Good. Now, for those of you who’ve already kind of watched the reformer work, yeah. And like I asked van to kind of get on to hip and onto the side ribs. That’s exactly the standing we want of you. Especially she’s on a leg. I’d like her to drop this hip a little bit. Hey, that’s a feeling good. And going to start. Bend the knee in towards you.

Now the back ribs still stay open and fled. She lengthens out. Good. Uh, she reaches out. She keeps that rotation coming through. Keep keep, keep going. Take the right ribs out with you. Good now to come back. Find the left ribs good. Start again. Bend the knee in and reach the leg out. Good. Go with it. Now. Take not, don’t shorten it. Yes. As you got all open, these right ribs that they create most, they give you space to move out of. Good. Thank you. Good. And as you get back on your leg, find these right floating ribs. Brilliant. Start the same way.

Bend the knee in towards you and stretch the leg out. Ben. The bend, it sits. It sits, it go between the two legs. Go between sit more. Work more on rotation. Good. You’ve got the distance. You might as well use them goods at. Thank you. I know you can cry away and mercy.

Come back up and find those rooms now. Go out. Out tall, tall, tall, tall. Excellent. Nice ribs of here. Now what’s the work over here? Rooted in? Rotate, rotate, rotate, rotate, rotate and rotate out. And then finally your standing leg. Good. Excellent. Last ones would bend the knee in towards you and reached out in a way. Sits between the two legs. [inaudible] many Bence it sits, it sits, sits it. Don’t clue. There you go.

There you go. That’s the feeling of those ribs too. That’s it. Now you’re about between. Do the wrong thing. Set your ribs out there. Yeah, that’s not right. Get that CID good and come back up again. Get on the leg. Good. Now as you move out, get those ribs too. There you go. Can I see work happening up from the in the FEMA? Good and then use the side of the foot to reach back out again.

Good as you come back and use that force. Use the heel. Excellent. Well done. Lots of work over there already. Well done. Good. Then the other side, I want to bring this back a little. It’s good. Wonderful. Good. Now facing the other hip. Always a different story. No, there is no good side is only a better side. Yeah, we go and bend the knee in towards God dropping [inaudible] and recheck the leg art. Good.

Move out from the keep rotating the lettuce. You can keep the legs to come back. Keep like pushing down to come up. Good and well done. And again, bend, eh, um, digging into her. Gluten’s sorry. The back and reaching out. Reach out. Reach out, reach out, reach out. Good. See she’s moved her ribs with her and then to come back. Catch it. Well done. I don’t do that.

Please bend and reach out. Ah, now I want to see a deep, juicy Ben so that go between the legs, between sit, see in the second position, clear. Good. And then come back on your standing leg. Good. Now move out with the leg. Move, move, move, move. Good from you. Rotate and rotate back. Push down to rotate. Good.

And find your standing like I pushed a really bit too hard, but I’m good. This back view. Fant it’s just you’re bloated. You’ve got the back and you’ve got, it’s a feel so strong. Good. And reach out. Good. Ben, sit into your second nap. Feel both the knees, partying field, what that means. Party. Remember, open these ribs out as well as you sit. Go ahead and get back on the leg. God got, reach out, reach out, reach out, reach out, reach out, reach out. Good. And I rotate that foot in for the big toe. Rotated him, rotate him, pull it up into the top of the femur. Pulls him, and then it, Oh, there you go. And then finding it back up.

Catch it up, drop it. Good and well done. All right, facing back. Just give your legs a bit of a shake. They’re already shaken. Shaken, not stirred. All right, here we go. It’s a bit of a stove. Yeah. Good. So I think we need to bring this, actually that’s jumping back a tad. Yeah. I like this one. This one you’ve really going to get to hang out of your hip.

So if you think of your diaphragm and the back of here, the wider you you have, you open the diaphragm, the more the spindles of your, of your so asking to get lifted up. Yeah. So widening lifts them up. Now to get that lift in the same time, you feel that lift moving to the lesser counter. And if you feel that knee drawing down, you have this great sense of lend to the size. And that’s what I really want you to feel. Yes. Is that deep sense of lifting. You see a back, a sacrum, and a bra line already. Nice and open. Good.

So first things first, she bins. Now she bent slightly, pushed back. Try not to send your knee for that’s good. Yeah. And then you come back on your standing leg. God good. She’s got that nice parallel position. Good. And again, she bends good and she stands back up again on the leg. Now. This next one, she goes out into bank.

Maybe don’t bend so much. That’s enough. She opens and rotates both legs out. Good and she rotates back in again. Centers not in parallel. Sorry, and then she comes back again out or you want to do it twice. Thank you. I was being nice to you center. Let’s do it one more time then and again.

Rotates out. Go, go, go, sit open. Open the up more. That’s it. And close it. Parallel. Good. And an up. Find your standing leg. Good. We’ll do one more where you go, extended behind. You start the same way. Bend and rotate the legs out. Good. And stretch that like I’m Jarvis already. Kept. Push down, back of the knee. Stretch it out, stretch it out. Stretch it out. Let’s see. Stretch out.

It doesn’t matter. It doesn’t matter if you’ve lost it. Bend the knee again into attitude. Keep it, keep it, keep it, keep it, keep it, keep it, keep it. Keep it good. Tenant power, LOL. Both legs working, drop good. And then bring us off forward and well done. Good. Jane sucks. Good work though. Good. No. Firstly, I get the sense of length out of the hip. Good.

But then get the sense of hanging into the knee. That’s really important. Good. And here we go. Send the leg out behind you and you bet. Don’t shotgun in the back at this beautiful and you come back. Pubic bone drives you up. Good. Sacrum bra line, back of the head. Widen as you go back into the good and the pubic bone widens.

Yup. Good. Excellent. Go back again into sitting back. Find that wonderful sense of sitting into that chair. Now let’s go for those turning out action. Open both knee and back. And then back to center. Good. And again, open, open, open and back to center to more open. I know you need a three on the other side, but I’m being horrible to you. One last one. I said keep going on. Good. Excellent. Excellent.

Excellent down. Good. And take us up. Pubic one fought. Good. Last set and move back in. Back. Good. And rotate both legs. Good. Gently send the leg cotton down. I’ve got it. I’ve got it. Yes. I’m so horrible to you. Sorry.

Cut it. Parable. No, that’s good stimulation. I don’t know. But it just kind of, it makes you, let me do it one more time. Just kind of don’t, I wasn’t being harder. It looks like I’m brutal with her, but actually I’m quite gentle and so, and again, think of sending the theme of walk out into the knee and then the foot reaching into the pencil a little bit. Not a little bit, not good. And then open the out. God, turn it parallel, rotate it, drop, drop the heaviness, the, that’s it. And then pubic bone, that’s it. Take a foot out. Madeline. That was brilliant. That was really, really good. Uh, any, any feedback? Any kind of thoughts? Yes. Let’s, um, so that’s amplification of all the joints in the body as you just witnessed. And um, tissue work cause well, the dropping, the dropping, yeah. We say joints, but you can separate them out. Fascia with the, with the joints or, so with that idea of, of my intention of the sequence of the joints and how I’m moving through them to the final pose. I mean we’re so in a hurry to get to a pose, right?

So instead of thinking about I’ve got to get this pose, I’m thinking about the hanging, you know, the, the ribs. That for me is very important. And then moving through those joints to achieve finally kind of a still point that’s not even a held position. And then the coming back and finding kind of your weight and your center. And I find that for the tightness of my body and the restrictions in my, um, myo fascia areas that I have personally, it’s actually helped me kind of bring back more of that VISPO last date, kind of quality to my tissue that I started to lose from doing maybe too much athletics and not enough movement and things like that. So, um, and I hope that the teachers watching this, um, can just really spend the time, really listened to James cues and observe the hands on.

Uh, he’s been doing this for many, many years. So, you know, uh, just use caution, be confident with your hands or better yet, come take a workshop with myself or James to learn these very particular ways of doing the hands on. But hands-on is important to give feedback to the tissues so that you can actually create a change. Yeah. Queuing, queuing tooth. Yes. Very seeing the right thing at the right time. I think too much information can get lost as well. So it’s really important that you’re clear about who you’re working with.

Madeline, I know, I know all her had nooks and crannies and I know all the corners and TMI, but it’s, it’s true but not, and we have such a great center and we work together, we laugh together. And in between all of that, we kind of, we try and fix each other’s bodies up, which we’re really prone to. We’ve had so much injury in the past. So it’s really working around it, working with it. And each day brings a new, yeah, and you can joy a new awakening and you breaking down and we have to fix ourselves back. So it’s really important too. But the most important thing is it’s how, again, it’s really working through those joints, celebrating those long bones in your body as to how they kind of just into different places. And then, yeah. And then moving, moving with joy. So I hope you take all this on board, and should you have any queries right to us, happy to comment. You make comments and we’ll be very happy to answer. Yeah.

Thank you.

Go to Source

Meredith Rogers – Second Class Summary (3 mins) – Level N/A

So the first time Tucker and I worked together, we spent a lot of time and maybe a tedious amount of time to talk her or some of you I hope not. But um, we did delve very deep into breath and the muscular organization of breath and in different ways to find a deeper connection to the muscles in the trunk. I asked Tucker to go and practice that and integrate it into her work and she’s done that. Not perfectly, but nothing is ever perfect. So we’re going to keep moving forward with that. But I also may have mentioned to you that Tucker is a student who is going through a course and who needs to start organizing her information around a specific set of choreography. So the direction that I decided to go with Tucker today was knowing that she has been very diligent in organizing in the way that I’ve asked her to.

We’ve been practicing together as well. So I knew that she was ready to start taking on things that were maybe a little less simple or a little less tedious. So we got her moving through some choreography today, but we didn’t let go of that idea of no we’re not. We’re going to keep trying. We’re going to keep focusing on finding that really deep stabilization place because that is the basis of where all of this work comes from.

But we also don’t want to hold our students back forever. We don’t want to just have the moving tiny little movements we want to get. We want to give them information and then we want to keep focusing on the information that we’re asking them to integrate but also get them moving through through other things. So today I chose some pretty simple choreography for Tucker, um, things that are in her course that I know that she’d be happy to know from a deeper place. And we did a another fairly simple session focusing on the same concepts as we focused on in her first session and also beginning to add pieces to her understanding of her movement in her body.

And we will continue to do that in a fairly systematic way as we go forward with one another. Thank you for being here with us. I hope that it’s been a valuable learning experience for you as much as so as it has been for Tucker. I know that it has been for Tucker because she told me.

Go to Source

Tom McCook – Decompress Your Spine (25 mins) – Level 1/2

Okay. Hi everybody. I’m Tom McCook here, back at Palladio’s anytime. Very excited to be back for an art class with Christy and Erin. And um, the class today will be a focus on decompressing your spine and a good conditioning workout that’s balanced front side and back. I think you’ll find it really useful and think of going slow and connect the movements over pushing your range. So the first exercise is going to be to decompress your lower back slightly. So what we’re going to do is the way they’re sitting on the backside of the arch is you want your butt to be about six inches away from it.

So then when you lay back, you can let your head come onto the top of the arch. That’s where they’re going to start. They have a TheraBand where they deviled it and we’re going to use it as a pole. If you have a poll, you could use a pole, but a TheraBand works fine and with the head on. Now if you need to slide your yourself more forward to have your head on the arc, that’s fine too. You could even use a pad for your head if you needed to.

So first thing all I want them to do is just practice breathing low and wide into the torso. And on the exhale, posteriorly, tip your pelvis as you press your legs down and reach through your heels and then inhale to release it. And just do that a few times and feel how you’re lengthening your lower back towards the arch with active legs, active abdomen. So in the beginning we’re just starting at the lower part of the spine. Then we’re going to add the arms to stretch the lats, the biggest muscle that connects your arm to the back of your pelvis. So now from there they’re going to take the band, it’s doubled, they’re going to hold it at shoulder height to the floor, shoulder with, and just add a little bit of pull like [inaudible], like it’s a tot pole.

Now on the exhale, as you do the post here, tip slowly reach the arms overhead without losing that length of the lower back. Inhale to bring it back to shoulder height and do about six of those. And on the exhale, feel that relationship, abdominal wall, lengthening your side body, active legs. Inhale to bring it back. That’s it. And if you add just a little bit of a smile, I know it’s like way better. That’s a, there we go. Nice and fluid. Feel how you can keep adding more tone to your legs, which helps you lengthen your side body. That’s it.

Nice and fluid. Let’s do three more. Feel that upward rotation, the shoulder blades are sliding away from the spine through the reach. You get a little more fluid range and two more. That’s it. One more. Now the next one, you’re going to do the same exercise, but when, now we’re going to take it into the top half of a roll up. Now hold that lumbar flection. Start to bring the arms forward.

Let the head fall on the exhale. Curl off the arch, just doing the top half of flection. As you inhale, roll back with control onto the arc. As you excellent. Hold the lumbar flection. Reach the arms back overhead and again, inhale, start to let the head and arms come forward. Exhale, curl lengthening all the way through. Inhale with control. Roll back from your pelvis. Lower spine. Exhale into the reach. Nice and fluid. Beautiful. Do two more. You guys feel that your back is sledding up like your back of your rib cage.

Just sliding up your back and then roll back with control. Hold onto that lumber flection as the arms go overhead. Inhale, arms head. Exhale, curl up and over. Now this time in the flection, just hold for three breaths. Breathe into where you feel any tightness in your back of your waistline ribcage. Still maintain that down and out through your legs. Soft jaw. One more breath and then lengthen right up. Beautiful work. We’ll let that go and we’re going to turn the ox around and we’re going to have a seat in the arc for an AB series. Very nice.

So now you’ll still have your TheraBand, but have a seat in the well with your legs bent, feet flat, and then take the band up in front of you. So the different than we typically do with the arc. You’re only going to go back to a place where your lower back touches the arcs. It’s pretty small and we’re going to do the same arm reach once you back there. So take a breath and on the exhale curl to where you touch the part of your spine right behind your belly button and stay. That’s it. Now exhale, reach the arms overhead without letting your lower back shorten and held to bring them forward. Do that four times. That’s it. There you go.

It’s more than it looks like, isn’t it? There we go. That’s it. One more now. Next one. Exhale, reach. Hold on the inhale and as you exhale, go a little further, but feel like your abdomen is controlling your extension over the barrel, but it’d be small. Inhale, let the arms come forward. Exhale, curl back up. Just do that two more times. On the exhale. Curl back, reach the arms, go back a little further, let the top of your chest open. That’s it. And then let them come forward and curl up and over your center.

So it’s flection with length and strength. One more curl back. Inhale to reach Xcel further with the control of your belly as you extend slightly. Inhale the arms. Exhale, curl up and over and lengthen up tall, huh. Nice work. Now and this is really good. If you have, if you feel like you tend to share in your spine is teaching you how to have more control with movement. So now the next one you’re going to do around the world, but it’s going to be very small. So just while you’re here, just practice taking your arms up overhead. Now from your waistline, turn to one side, back to center.

Turn to the second side and challenge yourself to turn without your sit bones moving at all. Pelvis doesn’t move at all. It’s all rib cage up. That’s it. And then come back to center. Lower the arms. We’ll do that while we’re in that first small curl. So on the XL, curl back, small. Inhale, lift the arms up. Exhale, turn to one side. Inhale, center. Exhale, turn to your second side center two more each way to your own pace. Feel your way through it. Keep your legs active. Sit bones anchored.

One more read side, that’s it. And last side, back to center. Now as you reach up, let your head reach for the band, curl up and over yourself and then roll right up to tall. You can drop the band and we’re going to come onto your side facing this way with your outside leg long. And then you can just put your elbow on the arch and just cradle your head and we’re going to have a little coffee talk. That’s it. So now you’re there. Just just get a sense of your alignment. You want a line from your ankle to your hip, to your ear.

Now puts your top hand on your waistline right above your hip. And imagine you’re going to use those muscles to lift your torsos. So just do a small movement where you reached out of the crown of your head and you use the muscles you’re touching to side bend. But it’d be small. Just feel okay. I’m locating where I’m generating the movement from. Do that one more time.

[inaudible] now come down, reach the bottom arm overhead with the Palm up. Reach the top arm straight up off your shoulder. Now do the same exact movement with your arms like that generated from where you were just touching and feel that lift you. That’s it. See, your arms are plugged into the joint. You’re moving from your waistline. That’s it. One more. Now as you come down, same exact movement. Bring the hands behind your head. Shoulders are plugged down and side bend the same way. Just do three.

That’s it. Nice and fluid. Energy out the crown of your head. Now the next one side, bend up and hold from your torso. Rotate down. As you breathe in. Exhale, center. Inhale, rotate open. There you go. XL center. Inhale, release. And again, exhale, lift spiraled down with the breath. Back to center. Spiral open with the breath. Back to center and release. We’re going to do one more. Exhale to lift.

Inhale, spiral down. XL center. Inhale, spiral. Open. Back to center and release. Now come back to cradling your head with the bottom arm and let your elbow be on the, on the arc. So you can support it and we’re going to go right into some stuff for your legs. So take your top leg. You can even put your top hand on your hip if you want.

It just makes it very official. That’s not take your top leg about six inches in front of you on the floor and just practice turning the foot out from the top of your hip. Notice that you can turn the out without moving your pelvis and feel that that’s coming like it’s wrapping towards the bottom of your button. Feel that now hold it. Points your foot and point and lift it up about six inches. And stir a little circle about the size of a dinner plate and feel the work is the back of your hip and energy out the crown of your head. That’s it.

And now reverse strong toned leg makes the leg lighter and two more and lower. Now go back to parallel and bring the leg back in line with your hip and flex your foot. Lift it up about two inches and take your top arm straight up to the ceiling and absorb it into your shoulder joint. We’re going to go into sidekicks and he’ll kick the leg to the front XL point and reach to the back. Now as you go to the back, activate the Downey towards your chest. Inhale, kick to the front XL point and reach. That’s both legs working together. As you go to the back, just like you’re striding up a Hill. There you go.

Two more and one the sound as it goes in the back. Keep it to the back. Now bend the knee, knee to chest, leg long to the front for bicycle, just two, four in that direction. Focus on keeping the lower back, relatively the same all the way through. That’s it. One more. Now as it comes forward, this time, stall and reverse Ben and sweep to the back long leg to the front. Bend and reach last two and one. Awesome. From there, let your leg lengthen and come to the floor.

Take your top arm over the top and take hold of your wrist. Turn your torso down. Now traction the leg away from you and a little behind you and just breathe into your length. Feel how you can open up your lungs. You can open up your waistline, your hip flexors and your side body and lower back all. Get to get a nice opening in this position.

One more big breath and when you’re ready, gently help yourself up and we’ll go to side to good work and we’ll start with you. Just cradle your head with the bottom arm and create a line again from your ear to your outer hip to your ankle, and then put your top hand on your waistline and just generate, think of, okay, I’m going to generate a movement right from there. So on the XL, use in those muscles. Let your torso side bend up some small motion. Feel how you’re not trying to overdo your side bending with length. That’s it. One more now, same movement, but let the bottom arm reach overhead with the Palm towards the ceiling, top arm, straight up to the ceiling. Arms are plugged into the joint. Generate from the same place. Yeah, you’re moving from the middle of your body.

That’s it. Two more and one same movement. Bring the hands behind your head, connect your shoulder blades down and again, XL side, just three reps. good on the next one. Side up and hold. Inhale, spiral the torso down. Exhale, center. Inhale, spiral open. Exhale, center. Inhale, release. And again, exhale, lift, spiral down, center, spiral, open, center and release. And just one more side. Then lift spiraled down.

Center, spiral, open, center and release. And then once again, let your head be supported by your bottom elbow. And now the focus will be your legs. So take that top leg a little bit forward of your body and just practice turning the leg out from the top of the thigh. Feel how you can turn the foot out from the top of the leg, opposed to doing it from your foot and your ankle. Feel how it’s coming from the back of your hip. Now as you turn it out, this next time, traction away from you out.

You were pointed foot and floated up about six to eight inches. Now stir a small circle like a dinner plate size with a toned leg, energy out the crown of your head, keeping the waistline relatively still. One more in that direction, and reverse ice and fluid. That’s it. Two more. Back to center. Let the leg come back in line with your shoulder into parallel and let it come to the floor. Just for a moment. Now feel your alignment and with a flex foot, lift the foot up a few inches and take your top arm straight up to the ceiling and absorb it into the shoulder joint for sidekicks. Inhale, kick to the front.

Exhale point and reach to the back. As you activate the Downy towards the chest, feel that each time. That’s it. Imagine as your leg goes to the back, you can also follow your belly wall in so you feel that front to back tone. Two more. That’s it. And one more this time as it goes to the back. Leave it back now. Heel to your butt. Bend at the knee, knee to chest, leg long to the front, nice and smooth. Feel it all the way through. Challenge yourself to keep the knee back when you bend the knee, to work the back of your leg and open the front of your hip. One more.

This next time as the knee comes forward, stall. And then reverse bend in. Reach to the back. Sweep it long to the front. That’s it. Fluid motion. Still got that awareness of your posture energy at your head. There you go. Two more. Nice and smooth. Add one more.

Very nice. As you come back to center, let the leg lower. Take hold of top wrist or just side bend. Let your head go. Now turn your upper torso down and traction that leg away from you, the top leg and a little to the back. And breathe into that length. Feel how you can breathe and open up your hip flexor or your waistline, your lower back. And at the same time relax the back of your neck. Let your neck soften.

Two more breaths and one. And when you’re ready, gently help yourself up. Now I’d like to try to come up and turn the arcs around because you’re going to come onto your belly facing in. So, but we’ll turn the whole lock around. So when you lie on your belly, actually, um, you know I was wrong. We’re going to keep it the other way. Sorry about that. Keep it like this, but come around to the backside and just slide the arc a little closer to the front of the mat. Perfect.

Now you’re going to come onto your belly with your belly button right on the top and your knees will be on the floor. Um, the facing this way. Yup. Just like that. There you go. So this is a decompression for your lower back. So this is going to be completely new. So what I want you to do is just practice taking your hands out in front of you on the floor and bring your head up and torso at the level of your pelvis and let your knees be bent and bring your knees together. Big toes touch, tucking tucked and together. But your heels about an inch apart.

So your legs are in a little bit of internal rotation. That’s, and now in that position, walk your hands forward and a little wide. And imagine when you’re up on your fingertips that you’re not going to extend your spine. You’re going to lengthen it. So when you breathe in, I want you to breathe into your width and your length all the way up to your armpits. Now on the exhale, squeeze your inner thighs and draw your belly well away from the arc. As you breathe in, imagine you’re literally tractioning your head and tail away from each other and on the exhale, activate inseams belly wall. Do that for four more breaths. Breathe into your length and width. Exhale, strong inner thighs, strong belly wall. Imagine you’re creating length and space in your spine.

Two more breaths like that. One more. The elusive inseams. There we go. One more exhale. Now stay in the same shape, but slide your hands towards you outside the arcs of your hands are under your shoulders. Your elbows will be a little bent. Now this is going to be for your hip extensors for the back of your legs. Now imagine the breathing is the same on the exhale as you start to draw your belly in, bend one leg halfway.

Take the foot off the floor and press up from the bottom of your butt. Try to get the knees up high as your hip and then lengthen the leg straight and then lower on the inhale and then we’re going to alternate. So on the exhale, feel your belly wall. Press the bend at the knee, lift the knee up and then reach long and see if it can still feel that sense that you can have that head tail line. You still feeling that you can breathe into your length and width and you have the feedback or the arc to keep your lower back long. That’s it. Nice and fluid. Let’s do two more East side. Breathing into your length and width. Hamstrings, glutes, AB wall, long spine.

Nice. One more. Each side. Last one you guys. There you go. Last side. And then we have the final one. How are we doing? Doing good. Now take hold of your band. So now you guys at home, you want to have your TheraBand out in front of you and you’re going to have it under your hands with your hands on the floor the way you had them in the first exercise. And imagine the top of your chest is open.

Now just go ahead and straighten your legs. Now I believe you’re, you might even leave your toes on tucked. That’s a no on the exhale. All I want you to do is reach back through your right leg and lifted. Pull the left arm out to the side and a little bit up and pull the arm all the way back to your hip. Inhale to lower the arm and lower the leg and we’re going to alternate like that. So on the exhale, reach and lift, pull out and back. Nice and fluid. That’s it. Feel that X across your back, X across the front.

Lat two glute belly wall lifts from your prep energy out the crown of your head. There you go. Nice and fluid. That’s it. And again, feel your strong connection to your side body and your glutes. Good everybody. Nice work. After the one you were on. Do one more reach side. Beautiful. That’s it. Excellent. And last side.

Awesome. And rest, huh? Now from there you can let the band go and just put your elbows on the top of the arc for a moment and just do a simple cast stretch. As you shift back onto your knees off of the arc, just press into your elbows and let your back around for a breath or two. That’s it. Now we just have one more series.

So we’re going to do a plank series where you’ll be on the top of the arc and a plank and you will pull, there’ll be three movements. You’ll pull your knee to your chest, heel to your butt, push up, and we’re just going to do like 50 just a warm up. Now we’re going to do three rounds, so it’d be a knee to chest, heel to butt, push up. Now when you do your pushup, think of making that connection to the bottom of your shoulder blades, all the way down to your inseams. Now. If you want to slide the arch a little forward so you have your feet can be on your mat. That’s all good too. Now when you’re ready, come to standing. Put your hands around the EITs outside of the arch and step back into a plank.

There you go. As you step into the plank, feel your body line strong. Now as you exhale, pull one 80 your chest. Inhale, reach it straight back, keeping the knees flush. Bring the heel to your butt lower and then do a small push up. That’s it. And now side to knee to chest, straight back, heel to butt connection as you lower and do your pushup. And again, knee to chest, heel to butt. Strong connected. Push up. And again, knee to chest.

He too, but [inaudible] strong connected. Push up. One more reach side after the one you’re on. And again, pull in heel two by strong, connected. Push up. There you go. One more. That’s it. Best pushed up of your life right now. Last one. Now walk your feet a little forward.

Put your hands on the top of the arch and shift back into a modified downward dog where you can pull your hips back. That’s it. Now just take a moment there where your attraction to your hips away from your hands and just slowly walk in place. Let you stop. Lift one heels, you lower the other one. You can even let your knee bend on the bending leg. There you go. Now let your hips shifts towards the straightening side to get a little lateral hip stretch. That’s it. Just do one more each side.

Just get that final parts of the body that we include. Every angle. Now as you come back to center, walk your feet towards the arch. Soften your knees. Let the arms hang. Take a breath and just let your head nod for a few times. Yes rotated. No. Now press evenly into both your feet and roll up through the spine. Letting your head be the last thing up as you get to the top.

Inhale the arms up overhead. Open them out to the side. Notice posture breathing. Take that nice feeling with you for the rest of the day. Great work you guys and enjoy everybody. Hope to see you again applies anytime. Thank you.

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Amy Havens – Buns and Guns Reformer (50 mins) – Level 2

Hi everyone. I may me here for a reformer workout and I have my friend Andy with me kind of a guns and buns workout in a way, so hope you’re ready to sweat and work. We’re just ready to move today, so we’re unbalanced body. We’re going to start with footwork, so set yourself up for what you would like to do for foot work. If anything doesn’t feel right, omit the exercise.

We’re going to get right down to it with Palladia stance. All five minute tarsals up on the bar. Just take a quick scan from head down to toes, so energy out through the top of your head, shoulders are open, your arms nice and long and just really settle that pelvis down into neutral level. Pelvis, heels together and slightly lifted. Here we go. Inhaling and so we’ll go with 10 reps and some of us like to inhale as the Springs open. Some of us like to exhale, use what serves you best. We have five more leg presses from this position.

Heels are firmly together and slightly lifted. Here’s our three, two, and one and then all the way in. Now let’s go to parallel balls of feet. Keep a little bit of space between your ankles, heel slightly lifted, spread through the metatarsal. Let’s extend and bend, so right away, well let’s put some focus and concentration on that space between our last rib and our pelvis. Waistline and elongate through there all the way around front sides and back. Last two extensions of the legs from parallel balls. A feet will step to the heels.

Now same thing. Now here we go, pressing out. So if we had shoes on that had laces, want us to think about bringing the shoelace area toward our shins so stronger Dorsey flection at the ankle, a long gate and press feeling of really narrowing the pelvis from side to side. Getting a nice strong center foundation. Last to hear from the heels. Extend and in last one out and in and we’ll take it out to heels wide, not too wide of turnout. Before we push the carriage out, we’ll take a double check. Let’s all take an imaginary, pull the heels toward one another.

Action on the bar so that we include those adductors in this exercise. Here we go. Sometimes they get left out, partly responsible for pelvic stability, so we’ll bring that in. Here’s four work that Dorsey flection at your ankles. Every now and again, check the width across your chest. We’ve got two more and then we’ll step onto the balls of our feet and here we go. To do that heals not too high.

Make sure your pinky toe does have a little bit of touch up on the bar. Here we are and extend two. Feel the quads pulling up. Use your quads. In fact, yeah, to pull those knee caps up. We’ve got five more to go. Five [inaudible] getting our body heated. Two and one. Let’s come back to the center balls of feet.

Keep that little bit of space between, take a peek, make sure you’re lined up, extend. Now let’s stay there for a moment and unlock our knees and want us all to think about the shinbone not dropping down toward the floor, but almost like the shinbone is lifted up toward the ceiling a little bit. It’s not flexing the knee joint is lifting the tibia as if you can feel that. All right. Now we’ll take both heels down and up for 10 okay. Really mindful not to lock those knees out and lower and lift and four and up.

Five and up and seven and eight. Check the chest nice and wide. Last two, last one. Bend the knees to come all the way in and just pause for a moment. All right Andy, let’s press a right back out and I want us to drop one heel. You can choose which one, lower that heel and then just actually hold that there. That was pulse, that heel down, eight of them and one. We know this pattern and three and four. We’re not locking the knee.

Six, seven and eight up and over to the second heel for eight to three. The other foot, six, seven, and eight. Let’s go to the first side. Again, it’s not just about the stretcher that calf has. Also the push with the other foot so that we actually get a high relevance between each one. Other heel, eight up, seven up, six, five, four. Three, two and one. Let’s do for each side a couple times, two, three, four, up and over. So we’re going to start going into twos and we’ll really match the heels up together each time. Stay with the twos down and up, down and up, down and up and down and up.

One more round of twos. Now we have 16 one’s one up, two up, up and four been fine since seven, eight up. Emphasize the lift can probably already start to feel that heat down into the rear end. Nice. And working into the glute sets. Our last one, bend both knees and in. Okay, everyone lift your feet up. Shake that out. We’ll come up and take our attention down for some single leg. Your choice, what you’d like for single leg.

Okay, one heel on. Let’s take the other leg just in a nice, easy table. Top and eight extensions. Only. Just eight. Pretty basic. So I want us to now start getting into feeling the work in the glute five and aside of the hip thing about pulling it in towards the midline a little bit. All right. Just one more. We’ll come in and change hips, so heal and change it over or so. Think about the side of your hips.

Pulling in toward the center should get you a feeling of working your lateral hip right there. Four more and three sitting into that neutral pelvis. [inaudible] last one on this side. First foot ball of foot. Take the opposite leg straight forward. We’ll bring it to tabletop eight times and one you can even work the glute here on your pushing leg. Three feeling that quad pull up.

Five, six, seven and eight all the way in. Quick step. Here we go and do a little collarbone check. Lengthen your arms. Long abdominals again between pelvis and ribs. Three, two all the way in. Let’s step onto the heels or arches. You can decide.

Scoot down away from the shoulder blocks a little bit. Everyone take your head rest down, taking it to some pelvic curl articulated bridging. Take a breath in so that exhale. Really feel that stomach sinking in the pelvis, tipping back and peel your way. You can mid spine, mid back. If you’re ready to go a little higher, go for that.

Inhaling at the top and a slowly roll down. Aim your knees forward. [inaudible] massage. Check into the links and the separated movement there. Let’s do it again and sync the stomach. Keep tipping the pelvis.

Tip tip tip, aiming your knees forward, your shins forward. Stomach in deep breath. Rolling down. Oh, on the way down we’re widening the back. We’re lengthening the spine. Come all the way to neutral. Pause just for a second. Take a nice deep breath and roll back up again.

All right, so let’s just position ourself for a second. Up on our bridge. Shoulders can help us, so if we press the arms back, take one leg, a tabletop, push the carriage back and forth. Four times endeavor to keep the hips high on the table. Top leg, especially last one. You’ll come in and set the heel down pre lift the pelvis if you need to.

The other leg will come high. And for re lift three re lift to re lift from all the way in. Set the heel down, prevent, we’ll unroll it referring to her spine all the way down. Let’s go through that again. Take your breath in. Now that you know what it feels like seeping in to get deeper connection in a couple ideas that you’re narrowing your pelvis, you’re keeping the hips lifted. That’s really all about those glutes. First leg up. Same thing for reps.

real lift, two, three, four. Keep the carriage closed. Second leg and UConn to oof my foot’s cramping. Three, four and is that the heel to hand? Hold it and we roll. Massage all the way down. Nice deep breaths and head, neck and chest comes up.

Just reach for the end of the reformer. Raise your arms up, press the arms back down and lower the chest twice more. They’re just warming up that chest lift, keeping your torso high and Reese one and curl and lift and lower chest all the way down. Knees to the chest, hands the shoulder blocks, knees side to side. Pick a side you’d like to go to. Lean those knees to that hip. Both knees should be in the same place in space. Just hold it for a moment or two.

Everybody take both legs now into extension. Feel like you’re still reaching both of your sitting bones toward the foot bar, not hiking, one side up, re then the knees and come back to center to your second side, leaning to the side. Hold it there. Feel the connection. Now extend the legs without hiking your hip sideways, so both sit bones reaching to the foot bar. We’re working length in that waist and your lumbar spine. Re bend your knees center four times without stopping.

We twist and extent. I’d like you to reach farther. Rebend those knees and come back to center. And now to the second side. Try to go a little further out in space. Rebound and center once more.

Each side sitting, those sits bones are the bar legs extended return. Last one. Inhale, twist, exhale, stretch, rebound and in. Okay, let’s bring your torso up. Reaching forward. We’re going to do the a hundred here, extend and into three X three four five to see if you want to lower your legs. We have our foot bar still up, but we’ll go right to almost touching it. We’re not going to do a teaser from this position, but let’s all think about, we’re kind of already doing one, so we’re really trying to get long in the low back, wide in the low back.

[inaudible] the last breath, cycle into four or five X and fold yourself in. Okay, come on up. Whose takes intention down? Okay, I took it down to a red and blue. I’m going to do some hands and straps. Okay, so whatever you’d like for your and straps. If you want your head rest up, you can do that. Can also leave it flat down. Okay. Can’t really tell it’s a gun show yet because it’s still seem fine, but make your arms from everybody just feels right for more of the shoulder meets the or the arm meets the shoulder, make it firm and then just start moving your arms from there.

We’ll just do four basic pull. I make your arms from, from the back and then we’ll hold, rotate your wrist to face in for open close. We’re going to add a chest lift to that in the next moment or so. Got one more basic clothes. So keep the arms doing what they’re doing. When the arms come to the body, will chest lift and extend there. Three more. Pull in two more Paul in now. Then next one will stay up.

We’re going to stay up or staying up. Now turn your legs out. Your hands are already ready. Let’s make a starfish or a little open. Close. Three more. We aren’t arching our back. You shouldn’t be either. [inaudible] these are always a killer. And then we’ll come to parallel.

Lower everything down. Continuing to arm circles, coming straight down, supine arms circles, holding that carriage steady as you close your arms. We’ll do these again in a moment from knees, but right now we’re just really getting the shoulder ready and you’re a body’s organization of alignment. Let’s reverse it for a circles. So you’ve got a good long spine, pelvis neutral, [inaudible] abdominals back supporting your spine itself last time. [inaudible] [inaudible] and then rest. Okay, let’s bring the feet down. Set your straps down. Everybody come up and change your tension. Lower your bar.

Let’s go to some rowing facing back to do what you need to do spring wise. So we have our spring set and we’re ready for rowing facing back. So a head rest down, legs through. You can side by side your legs or cross them. Make sure you’ve got your hand link. We’ll just do three repetitions. Okay, so on my hand. So sternum knuckles in kind of mover the today.

Take a moment and really feel the as you’re pulling the straps to you were lifting up. Take a breath in that exhale and flex that spine back. Now hold that care to still as you press your arms out, pull the straps, wheel yourself forward. Hold your stomach again. Lift your arms as high as comfortable today. Circle no linger, linger. Touch those toes. Hold and pull that stomach back. Roll up, breathing in. Exhale as we flex. Looking straight forward arms press out. It’s a gun show. Use those arms.

Flex forward. Shoulders are low. Lift stomach away from legs. Stretch those hammies. Roll it up. One more. [inaudible] make your arm muscles from pull stomach way back away from the legs. Linger in that hamstring stretch.

Now I want us to come up in just to bicep curl position and do seated bicep curls, upper arms, nice and lifted. Good, and we’ll take six of these and if you need to change leg position to make it more comfortable for you to sit up tall, please take care of that. A lot of this skill is having a strong back. Okay? Keep those upper arms lifted. We’ve got two more here working our guns now hold and hold and stay here.

Let’s flex back again. Flex that spine, Alexis spine. Go a little further under your sacred good. Now as we come up this time, let’s lift and carry the sternum up towards the straps. We’re going to go into rowing to carrying on circle arms all the way around. Now we’re going to reach forward from our tailbone. First it sticks out. Our chest comes toward our size. We come up into that bicep curl position.

We flex herself back. We’re only doing two more here as we come up. It’s a unfurl, it’s a lift of the spine. Carry those arms forward. Continue the rowing. Oh, okay. Those toenails stir. Look. Last one, reach out and all right, flexing back, sternum up, using those back muscles.

Circling our arms. Reach out, try to touch. We pass your toes. Rule up to sitting tall. Okay. I want us to put the straps down here. Come on to kneeling. Still facing the back of the reformer up high kneeling. We’re not changing our spring, but let’s a hold of the tape.

Everybody are that rapping. Pull your elbows towards your body. Hinge at your hips. So let’s work on some tricep extension. Here we go. I’m going to go eight to 10 reps. flex at the hips. You’ve got a good long spine angle.

You can think of lifting your triceps up behind you. Let’s do six. We’ll take it to eight guys, seven and they’ll hold eight. Bring your body upright. The straps will just come forward. Chariot pool, so arms come behind the hips. We almost sit down toward the heels now to get up. It’s the glutes. If those glutes, it’s those glutes that help extend arms forward and we pull flex at the hip.

You’re sitting almost to your heels. You’re not quite low. Pull yourself back up. Press the hips forward, arms forward and arms hip flection. Notice our torsos right above our pelvis. Three more here you some abduction with your legs. Use those hip extensors right there.

We’ve got two more chariot poles and one flex back of the legs toward the front of the legs last round and pool. [inaudible]. Head over shoulders, shoulder over hips and arms forward. Okay. Is that the straps down? I’m going to pull my head rest back up. It just doesn’t need to be down and I’m Tim making a choice to go lower spring for some reverse abdominals. I was on a red for all that.

I just want to go down to blue hands on their frame. Establish your position in a long spine. First good kind of quadriped head position and then everyone focused. Mainly lumbar flection. If you’re watching me for the first time, this is what I’ve got. I have a lot of lumbar flection. It’s not that I’m not trying, it’s just that I could easily do thoracic, but that’s not what we want. We want the lower back. Okay.

Exhaling and then pull the carriage towards your hands. Try to keep that lumbar flection and three so the shoulders are stable if that lift okay. Last to compress your shoe laces down. Okay. You’re going to love it. Hold it. Hold it, hold it. Move one hand toward the other hand. That carriage is still open.

And then let the knees go back just a little bit. Same idea. [inaudible] good. Three more. Can we lift those lower backbones up to the ceiling any more? Last time. Hold to carriage. Open switch hands. Oh, so such a monster of a transition and up tail goes under low back lifts to the ceiling. Three, three more. Last one, boy. Okay.

And then just kinda crouched back for a quick rest. That’s it. Roll back up. I’m going to keep us moving everybody. Okay. I would like us to go to some clam to get some hip work in now. Sideline, hip work. I like what the headdress downs, your arm will go through there. We certainly need more spring than this. Red is good. Green is fine as well.

So lie down before you put your foot in the strap. We really want to get between the shoulder blocks evenly. Please don’t lean back on the back one. Also. Great. And certainly don’t lean forward. So if you can get yourself between bottom hand, can now bend in.

Just put your head like that. I will often hold the back pole there that had restful. This one with our backend. This comes around her knee. One handed, even knees come together. Okay, so you know we could over pick up the waste, which was not really the idea cause then it’s too much of a lift.

What if we think about the sit bones again, just back behind us, they’re reaching toward her heels to the foot bar and that actually gets the length in the waist the right way. We don’t need to over pick it up. So we’re taking eight clams [inaudible] keeping the hips nice, the stacked and four four [inaudible]. This is an easy exercise to kind of get complacent a little bit and curl the tail under. Please don’t curl that tail cause then you lose your back extension. And we want the back to be extended. Okay. Flex your ankles and now it’s a parallel lift of your thigh.

We’re trying to keep the carriage relatively still. Both sides of our wastes are long. Yeah. Here’s seven and eight. Okay. And I guess more fun. Open back to the clan again. Okay. You can relax your ankles now, right from your hip joint. Raise your thigh, pick a direction clockwise or counterclockwise and make a leg circle.

In that range. Four circles. I decided to go clockwise. Okay, and then for counterclockwise or your other direction too. [inaudible] and for first direction for, yes, we’re doing two rounds to try to keep it externally rotated. Nicely done. One more set for four circles. One your opposite way to, can you press farther back three and four and then bring your knees together.

Okay, a little breather. Now take the five back up to parallel. You’re going to take your side toward the shoulder block, so just really bring it up. It’s a nice stretch for the butt and hamstrings. Flex your ankle and now kind of like a karate chop kick like that. Straighten your leg. I’m going to go 10 because we can do 10 and you need to for your hips and three war.

So I’m Amy May leg toward the foot bar. Keep your waistline organized. Seven is that right? Eight, nine, 10 and there’ll be a little change of location. The strap instead of at the knee, let slide it to the foot case. It takes a little navigating with that bottom arm, doesn’t it? Can’t now clam again, the position just to rest, this can get a little squirrely because uh, the, the lever is going to be longer your leg.

So everyone’s slowly take your leg straight. Okay? Raise it a little bit higher so you’re not going to knock your, your body and the shoulder black. Now make sure your sit bones are still reaching to the foot bar. Slowly take the leg forward any amount. The further forward you come, this way, the harder it is to pull backwards. So she was your thing. And now what pulls back? We’ve won hamstrings, but I want you to go glutes, they’re bigger. Use the glutes. Carry your leg to a little bit of hip extension.

Okay. And again, a lot of talking. So we’re hip flection, I’ll move into hip extension, doesn’t take as many repetitions. Plus we already just really worked over those muscles quite a bit. I think one more will be perfect. So that’s five reps. So we did a mixture of four, 10 and five on all of that. Okay.

And then come on in everybody, just take this drop off the foot, close that carriage quietly. You can set the the strap down and roll up. Maybe we should do a little figure four while we’re here. Yeah, cost that. If that doesn’t feel like you get any stretch on it, you might want to cross this way. That for me feels a little bit better. And you can lean your torso to that. So the weight of your upper body helping to kind of fan out through the hip and yes, the second side of weights. Here we go. I’ll see you on the other side there. So come on down clams first.

Remember how you got yourself really organized between the shoulder blocks? Take some time to get that. Okay. And then before we raised through it again, it’s not so much of a over lift of the bottom waist. It’s more about the sit bones in the back reaching toward the foot bar side that actually gets this nice and long. And here we go, eight clams. It’s finding a little rhythm. The feet are pressed together and for five and six, seven work in those buns. Okay? That was our external, keep it going.

Just parallel lift, eight repetitions and two carriage might move, but see if you can stabilize it. It’s a little different. Deeper work in the lateral hip and six, seven an eight and then close and then those clam circles. So back to turnout, raise the leg a little higher, clockwise or counterclockwise. And you can choose four circles. Emphasize when you go back up and around the back part of the rotation. That’s that external rotation moment, right? Okay.

That was one direction. Choose the other way for F or three. Check that you’re not checking. Curling your tailbone under. Alright. First direction for more. Want you to use your lumbar extensors to keep neutral spine three for other way than we have our karate chop, three and four. Okay. That fly comes pretty high up mirror elbow, flex your foot and it’s a karate chop. Two big hip extensions.

A lot of work in the glute here for raise your leg a little higher than your wrist. Seven, nine, good. 10. Okay, second round. Put that strap on your foot. Start with your leg in a straight lane. Hip extension. And again, it’s a little higher than the shoulder block. We did five nice and slow. Keep those sitz bones reaching to the foot bar. You’re back in neutral. And here we go. Manage that long lever, get those glutes to pull the leg behind and to, that’s three front kick from the mat. Work four, five Oh Louie. And then bend the knee, take the foot out of the strap, come all the way up and figure four stretch.

Yeah, or Lego over. Yeah, that one feels better to me today and I’m going to do that and just bring my torso to it in a work next into some short spine. Everybody. So set yourself up for your shorts, fine with your Springs, check your head rest. Here we go. Sometimes after a single leg or sideline, your back might feel a little overworked on one lower quadrant just from the the stability work. So this should feel delightful. I think we get ourselves in. We’ll do three quality over quantity. Here we are breathing in. Choose your style of your short spine.

I’m going to take that time now to start to those hamstrings and then work that nice peel up, flex as we breathe in. Almost like your sit bones are going higher. And then all the way, get the sacrum a little further out on the mat. And again, [inaudible] inhale as if the sit bones are reaching up to the heels rather than the heels collapsing down onto your hips. Sacrum reaches a little forward. One last time. Okay. So after we all roll down here, we’ll take our, get our box up and we’ll do just a little bit of short box, but let’s set up the long box angle.

Okay. You’re good. Yeah, moving along. Okay, so we don’t really need Springs for what we’re about to do. I’m going to move the carriage back a little. Okay, so grab your strap. More Springs on than fewer Springs on, just so that we don’t move the carriage I’m putting three on.

Okay. I promise we’ll get into more upper body. I know you’re dying to do that. Okay, so feeder upon our platform. Let’s put our hands right here at our lower stomach. Knees are right in a 90 degree angle and we’re going to roll ourself back. Now I think we can go pretty far and I’m craving.

You may not be to stretch over the box. This just feels really good. If you’re with me and you want to take your arms out wide, pick your head up. You’re going to use that neck and roll yourself back up to sitting and then keep going forward. No is to me’s roll back up. One more with him starting here, reaching them back for those risers. Open to the walls.

Pick up your head and your chest and roll back two more times. But let’s take the arms here, breathing in and we’ll just roll back as if it’s a spine corrector and arch open reach. Why rolling ourselves up. Inhale one more like this and roll back [inaudible] Oh nice. [inaudible] big stretch. Picking it up. Arms out to the T position. Take your breath. Let’s twist toward the ocean.

Little double pole, one, two and center. Handle one, two and center and West. Thinking about rotating from the ribs and sternum and the amount one more each direction. The arms are really generously reaching into his face. That’s plenty hands behind our back for a little flat back, not much just leaning and he has a lot more than I do. And center just three of these lean and center boy, I’m envious and Aleen, WowWee anN and then around forward all the way up. Let’s just step off. Drop a little bit of string down, pulling straps, little combo. I do this one a lot. It’s kind of a timesaver.

So we’ll do pull straps one into two and that getting those guns a little more. So hands on the tape or a little bit further forward under arms, right at the corners of your box legs together. Head relax down before you lift your upper body. Extend your legs nice alongside your hips. And then here we go. Start to lift the head, neck and chest, arms come by our sides, palms face down as you open out to your T, close your T, bring your body all the way down. We’ll just do four patterns. Tote may, five patterns total.

Keep that back lifted as you take your arms out and in body all the way down. And again, here’s three. Let one movement flow right into the next, last two. This is definitely one that’s harder to talk through last time. Everybody open close now before we leave this prone position, let’s do a little bit more tricep work. So grab the tape, bring your elbows up again and just some kickbacks. We’ll do eight more and one. Okay, well my eyes looking right down at the head rest or slightly forward, four, four, three, two and one. It’s hot in this window. Last one, straight arms to come all the way down. Okay, hook up the straps. Let’s make a little child’s pose up on the box.

Feet hanging over the end. And again, that allows us that space for our lumbar and our lumbar spine and muscles to just stretch down to what our heels in that direction up to Quadro pet. Andy on the box. No strap everybody. We’re going to do a little fire hydrant up here. Not that we’ve already, not done a lot, but take one leg. We’re just going to do about four. But before you lift leg, our knees are together. Unweight one knee. It should be so slight of a movement that you can’t really see us do it.

And we’ll put the knee down. We’ll do the other one. So I want you to, in essence, just really feel like you’re bringing your themes up into your hips, okay? And you’re not losing your balance side to side. So do one side again, okay? Now sweep that leg out to the side. Hold it there, bring it back down. Just three more. They’re slow.

I don’t want you to lean sideways so stay in excellent balance on your down knee and last one on this side. Okay. Other hip, you shouldn’t really see us shifting side to side concentrating. Our sit bones are reaching back for the wall behind us. Last two and then we’d be putting our box away after this and then doing a little bit more kneeling arm work. Okay, and Ringo. We’ll face the front of the reformer.

So biceps facing the front. I like a heavier tension so I’m going to do red and a blue for this one. Me mindful when if you’re choosing that much weight when you bring the straps up because the carriage is going to feel a little bit different. We’ll begin up high on our knees and our arms are behind us. We’ve got a good organized, aligned spine, and then we’ll keep our fists just coming right up to the side of our chest wall here, and then we’re reaching back and we don’t have a rib cage that’s pushed too far forward.

Hopefully our heels are stamping back on the shoulder rests because we’ve got our hips in extension. Yeah. Five more here. [inaudible] I love this one. Great. Chest opener. Four. All right, one more and reach it back. I’m going dropping off one spring.

I don’t need to tell you which one for up circles. Here we go. Straight arms coming all the way up and open five each direction. Let’s feel that really organic rotation of your upper arm and your joint. When your arms come to the sides, they shouldn’t go you. You should still be able to see them in your peripheral vision here.

Two more to go. My take in that space. Lift the air up, open it. We’ve got five of the other way. [inaudible] those hips in extension. And after these arm circles, we’re gonna come up for a little half skater [inaudible] and a good hip flexor stretch before we’re finished last circle and all the way down. Good. Okay, here we are.

So half skater red for me. I don’t know what Andy’s going to just never know. Stepping up on the carriage and your legs are nicely side by side their feet. Make sure they’re in line there. Okay, flex it. Your hip joints squat down. And just for a moment everybody, yet you can hands behind, back or thighs.

Just for the assessment getting set up. Let’s all shift our weight to the foot that’s on the wood platform. This leg should get real light and you’re right. You should be able to pick that one up without any trepidation. Relatively. Set it down lightly and then press once again.

Buttons, one for 10 of them. Three [inaudible], four bye. Take care. Can you take your arms out? No. And six. Let’s just a little bit more load for the backup sensors. Seven. Oh, well there’s that too. Eight, nine and 10. Good. Okay. Now two straight legs. When you come all the way up. Let’s go to straight legs to go out and in two straight legs out me as well and out and out. One last time we’ll hold a carriage open holding.

Let’s pick up our fall flowers so we’ll fit. Yeah, pitch over at the hip joints. Hold onto the carriage is a delicious hamstring stretch. Oh, you can. Hold on. Try to maintain where that carriage is. Most of you know your pickup flowers or leaves. There’s a pile of them right in front. That reformer. Grab them, pull them up with you. You rolling up. Try to keep that cared. Still lift that imaginary pile and lift up.

I like an upper back release myself. It feels lovely. An open carriage comes down in. We stepped down, we walk around. Do the other side would met hip flection, [inaudible] hip hinge, weight shift to the standing platform. There should be hardly any weight on your other one. Here we go for ten nine, eight. Yeah, and you can take hands behind the back.

You can take them to a T. you can take them into a ne extension or nowhere. Six seven I think I just counted completely wrong. Yeah, that’s what I thought. Nine, 10 here’s 10. Thank you Andy. Two straight legs that come up. Arms can come open. We do straight leg split open, so with these nice and powerful from both hips to open those Springs, couple more. Let the sit bones points straight down. One more will hold into carriage open. Hold a straight down can now flex it. Your hip joints, there’s just a bit of a booty shot. Yes, you’re holding the carriage. No way around it. Okay, so you really got to engage the hip lateral muscles.

Pick up that imaginary stat. Try not to let the carriage come in. Roll up, toss those leaves over your head. An upper back release. Close the Springs. We will step down to the floor and we’ll come around for a beautiful hip flexor stretch to finish. Still on that one’s I’m going to go red and blue.

You know why I’m going to climb up like that going for it. It’s an option to bring yourself up higher. I think getting this hip [inaudible] and I think what I’d like to start with in the stretch anyway is let the weight of the head and chest hang forward. We can one more option to squeeze the glute back here, hold that stomach up on. Then any amount, move the carriage back. It really intensifies the length in and what we’re doing in our hip flexors. Quad. One more. Keep the carriage in, articulate up to a nice vertical or uprightness.

And then whatever knee is down, everybody take that arm up and you can do an upper back release. Again, you could do a side bend, you could do nothing. It feels kind of nice to open up front line a little and then we’ll take the other hip. Okay, here we are. Okay. Okay. Amazon bar. And then again we’re rounding the upper body forward gaging the back leg glute, scooping the stomach up. So three movements of the carriage. Any amount, two and three. Keep the carriage in.

Now articulate up. Okay. And then again, your choice. If you’d like to just stay upright, arm, upper back release, you could side bend, could take it back and back. Yeah. Oh, the joy of movement. It’s always really nice when you have a great friend to work out with too. Thank you, Andy for working out. Thanks everybody. We’ll see you next time.

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Tom McCook – Embodied Presence Meditation (10 mins) – Level 1

Hi everybody. I’m Tom McCook back at [inaudible]. Anytime. It’s a great pleasure to be back. I’m here with Amy and Christie and we are here for another round of meditation. And think of the focus of this class is to cultivate resilience for yourself along with your movement practice. Doing a sit as often as possible once a day, once a week can help you drop into yourself. And when we’re grounded and present, we have the ability to be our best selves.

We also have the ability to kind of respond to the world in a way that we can be proud of, or at least notice if we’re moving in the direction of who we want to be in the world. So we’re just going to start by using our breath as a way to come into our body. So let’s just take a moment to take a few deeper than normal breasts. You’re welcome to close your eyes and take a few deeper than normal breasts where you’re just noticing what’s going on, on a feeling level, not trying to change anything, just going to be with it. And on the XL phase just let’s start to relax the usual suspects where we tend to hold tension behind the eyes, the jaw. Let the be a little space between your teeth and see if he can sense and feel your belly wall move when you breathe.

So just in the beginning, we’re not trying to change anything. We’re not trying to go anywhere. We’re just being with what is. If you noticing agitation, distraction, all of that is completely normal and fine. Just let that be what it is and just be with that. Now to bring our attention to using our breath as a way to drop more into ourselves.

I want you to sense for a moment that you can just breathe into your length when you breathe into your length in 10 for your spine to get a little longer and on the exhale, stay with that length as you soften around your skeletal structure where you’re, you can allow your skeleton to hold you up more than your muscles and imagine inside of your length is also a sense of Goodwill, Goodwill for yourself and others, your competencies in the world. A sense of dignity. Do you consider the dignity has a shape, and now let’s breathe into our width. Now as you breathe into your width, imagine that you can let your ribs expand left to right and then just soften and deflate and even breathe into the width of your hips. Imagine that you can fill up your your space in your width all the way down to your pelvis. Then breathe into your width at your shoulder level, and then as you’re breathing into your width for one more breath, also relax the eyes a little more and just imagine, even though your eyes are closed, that you’re opening up your peripheral vision inside.

Now let’s take a breath into your depth, your depth being front to back field. There’s a little movement from behind your heart towards your chest when you breathe, and just be very curious about that internal experience of life-giving breath. Now we’re going to go into a short breathing exercise to help settle in a little bit more, and the breathing cycle will be, you’ll breathe in for a count of four. You’ll hold for six. You’ll exhale for six and we’re going to do that for five rounds. So I’d like you to go to the end of your exhale.

Just exhale all the air out comfortably if possible. Breathing through your nose starts your inhale. Two, three, four. Hold the breath. Two, three, four, five, six. Starts your exhale. Two, three, four, five, six, and again, breathe in too. Three, four holds. Two, three, four, five, six. Starts your exhale too. Three, four, five, six. Breathe in. Two, three, four, hold. Two, three, four, five, six. Exhale, two, three, four, five, six, two more rounds. Breathe in. Two, three, four, hold. Two, three, four, five, six. Exhale, two, three, four, five, six. One more. Breathe in. Two, three, four, hold. Two, three, four, five, six. Exhale, two, three, four, five, six. Just let yourself return to normal breathing and just let yourself slowly but surely start to settle your attention on the inflow of the breathing.

Either at the opening of your nostrils or the rise and fall of your belly or your chest, whatever feels easier for you today to drop your attention on and while you’re dropping your attention in, it’s a really great idea to ask yourself, what’s important to me now in my life? What am I cultivating? What am I moving towards? Whether it be some skill you want to develop, your ability to be kind, your ability to listen or just to be with yourself and be a little more present with your life or whether you’re a teacher or just to each experience that you have. Just just sad that whatever comes, it could even be, I want to notice my posture. So just whatever comes through. Set that as your intention of why you’re in this practice, to develop your ability to be present and have a deeper self knowing.

And as you breathe just each time you noticed your mind wanders off to either planning, thinking the way that it goes. Just gently steer your attention back to your breath to bring yourself back to the present moment inside of that intention that you’re cultivating. And also as you’re, as you’re noticing, keeps scanning your body of where you can let go of tension, lacks the back of your neck. Feel the weight of the underside of your arms. Feel the weight of your hips on the cushion even though you’re creating an energetic lift through the spine into your vertical line.

Now just for a few more minutes, just see if you can get really curious about following the whole breath cycle from the beginning of the inhale to the end of the exhale, relaxed, alert, focus, open heart, moving towards what’s important to you in your life. Now as you follow the breath and notice that the breath has natural pauses. At the end of the inhale and the end of the exhale, I noticed that beautiful rhythm of your breathing and let’s follow the breath now for another five mindful focused bro breaths. Very curious, very alert, but also relaxed. Two more breaths and as you go to the end of your next exhale, just take a moment there to settled in just for another moment or two and asking yourself the question, what am I moving towards? What are I need to pay attention to today and acknowledge yourself for giving yourself this time to be quiet and still, and we hope to see you again on plotters anytime. Thanks everybody.

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