Deepen your Practice

Let's begin class or former class. Starting with full springs on are three springs for us for foot and leg work. Have a seat. Here we go. If you normally had your head rest up, do that now lying down onto your mat. Working in neutral spine sits bones, distance apart on the heels. Take a moment. It's not going to be a real long workout.

So we want to maximize every piece of it. Feel the bones into your mat, feel the feet firmly on the bar, but we're not going to put a lot of pressure into them. Rather, we're going to draw from the powerhouse. Draw from above the knee to work through this. So without going anywhere, just take a deep breath in and as you exhale, hug the midline of your body. That sensation of drawing everything, not only in, but also up. Do it again. Inhale. Okay, check into the bony landmarks. Feel the weight of your sacrum on the carriage fuel, the heaviness of the entire backside of the ribcage. Again, inhale, and with this, keep those connections, but find some ease. We'll move into it. Inhale, exhale to lengthen the legs.

All the way up for resting the legs to full extension. Take a second here. Do any adjusting you've got to do now cause we're going to move not real fast but consistent. Here we go. Coming in, inhale and exhale to press out, full extension, maintaining both sides of the legs and exhale. Inhale Pullen and exhale, getting a little low. Sometimes it takes a few to really kind of connect, so honor that. Look for it. Ask Yourself, are you generating the movement from the powerhouse or are you just pressing into the foot bar with the feet? Keep the feet where they are and lift off them.

I'm giving you two more here. Number one, and one more. [inaudible]. Draw yourself back in lightly touch the stop or to switch to the balls of the feet so the heels are lifted. Not Real high, but enough that you have to support. Here we go. Exhale, press out reaching long and inhale. Exhaling. Maybe you'll feel the sensation of the back of the legs. We're reaching into the springs.

You feel ease in your feet and energy above the knee. You don't hear me. Q rap a lot. I think it a lot. And I would try, I would like you to rap through the inner to outer thigh. Just work in parallel and do it. [inaudible] are you maximizing it? Are you just thinking you know where the end of your body is challenging?

Go a little further. Are you in the same amount of time? Two more. One more coming in. Keep your connections. Just touch the heels together for a small v needs are just about hip distance today. A little wider. Here we go. Exhale. Pressing our reach. Long inhale, pull in and exhale. So we often talk about initiating from the hip extensors, right? So ultimately, yes it's the powerhouse but include the hip extensors because they are in fact part of feel ribbons coming toward each other.

Feel the heaviness through the bones, into the mat and the lightness everywhere else. And again, perhaps you can consider lengthening your waist on the way down. One more here and come all the way in as you pick up both feet to move them to the outer edge of the bar. So this is wider than some of you are used to working. I am in a bit of a turned out position. Feet are still relaxed though. Flex. Here we go. Exhale and lengthen out and for the next one, go a tiny bit slower.

In fact, just get out there and stay there for one second. Take a moment. Relax the feet. I don't mean drop into the legs and release them, but rather add up the legs. Draw the inner thighs toward each other as if you had a magic circle. Then resist to come back down and exhale and squeeze to come in. No additional pressure in the feet. Here we go. Regular speed and [inaudible].

I say that just to remind us that it's not just push and pull, it's that and it's also contract in and let out, right? It's contract and expand the whole body. Rhythmic. Couple more and one more. Come on back down and go to the balls of the feet. Bones shouldn't have to move in your body. You Ready? And Xcel. Sam Ido on n pole in two.

So if you're working on the kind of equipment that doesn't really help you back in, good for you. If you're working on equipment that can pull you in, you've gotta work a little harder to resist it. So it's always good to check in with neck and shoulders. What are they doing? Are you thinking too much? Hm. Relaxed into it and feel your movements. I'm going to do one more after this one. Here at comes, reach out, stay out, stay out, get us all red. As you can exaggerate, even if you strained just a little and then relax through the feet. Don't lower the heels, relax through the feet. A little more glute squeeze without changing your pelvis.

A little more rib cage, a lot less neck controllers and bringing it home, bringing your feet balls of the feet again, right sitz bones distance apart. Initiate with the hamstrings. Press out to full extension. Again. In this position we're about to do calf raises and you're going to feel your calves. Everybody does. Can you also feel the hamstrings won't be intense, but we want to have them involved. So let's take a second. Reach the heels under the bar.

Hang out for one second there as if you are going to bend the knee because of flex, uh, flexing the hamstring. You don't want to just release it. That doesn't do a thing. Rather engage the hamstring so that the knee, you feel them all right. Then from that place you they should be able to touch and feel them engaged and then rise up on the toes and down. When you go down, don't lose the contraction to the hamstring up two and up three working evenly through your feet and four. The movements are a little smaller so the breath may not be quite as deep. That's cool. Use what you need. Use It is the point.

Never forgetting the midline. Just like when we did the wide stance. Foot, leg work. I mean we do that here as a sense of a mini magic circle. Somewhere between the inner sema, the leg hugging the mid line. Let's do four more. One and lift two and reach. Lift three. One more. Stay high. We'll do parenthesis or some people call it running. It's going to be a little slower for us down.

Push all the way up till both legs are momentarily straight, just so we know are there. Then change. Use the bottom foot to get you to the top and then change, so we're really transferring which side we're working. The middle of the powerhouse doesn't know the difference, but you do want to pass through those straight leg so you get the full range. All right, a little tiny bit quicker. How about inhale, inhale and exhale. Exhale. Inhale. It's really one in yell. I'm just dragging it out and exhale and and stability everywhere else. One more breath.

Cycle in and out, high on the tiptoes. Way Up. Engineer's pull yourself in and then we're just going to hug them using briefly, rock yourselves up as gracefully as possible to take off one spraying. At this point we have the three red. If you want to go to a retina blue or if in your case on the garage, just the two, they'll free you. Good. A hundred yes. Thank you. Right. He should know hunter. I mean I should tell you, lie down.

Put bars down or up, it's up to you. It doesn't matter. It doesn't matter. It's actually good knowing where we're headed. Um, if you're used to doing the a hundred with bent elbows, feel free to do that. If you've never tried it with the straight arms, I'm gonna encourage you to try that. So we're going to draw attention onto the strap with straight arms. That means it came from your lats and your shoulder stabilizers.

I'm going to play with the a hundred if you don't want to do it. Normal. Inhale, exhale into the position. Taking a second will allow the legs to rise on an inhale. So we'll inhale two, three, four, five and exhale two, three, four, five. And inhale, keep reaching into the armpits and exhale. Now if you'd like to flex the feet, please do. Don't wait for me to make the fun changes and exhale. You knew where we want. I'm not even going to tell you where, India, if you want to do this and pump the arms, do and we'll go. Five, two, three, four, five. The point is, are you still working? What you want to work? Are you still breathing deeply? Are you still working deep into the abdominal Zap and longer, longer, longer, two more up to three, four, five and out. Two, three, four, five and up. You've been deep and deep and down. Three, four, five. Bend your knees in and take it down.

Either roll up to put your feet in the straps as you normally would do strap, arc or hip work or push out. That's how I like to do it. I like to do it that way. I like to just into the straps. So we're coming into a frog position. Just kind of lubricating the body with this workout. Finding your center. Finding. Again, a neutral spine is what I prefer.

It doesn't mean you're not drawing the abs to the spine and maybe the spine toward the mat, but in fact you are anchored at the sacred. Here we go. Inhale, exhale and reach the legs. Inhale to pull the legs in. Same rules as before and exhaling out. Good. And you know what we could have done for Candace over there has put the extension straps on, but since time was going to be an issue today, we decided she could work harder and not put them on and that's what she's doing. So if I could just remind you how earlier we weren't really putting a lot of pressure on the feet when they were on the foot bar. Here's the same thing.

Pretend the strap was somehow anchored higher up and work from above the knee as you stretch out and it's fine to point the toes. Just don't put all your energy there. I'm gonna give us just one more pulling in and we're reaching out. Allow the legs to come up a little bit. If you're not already in an external rotation of the hip, go there now.

Exhale to lower the legs down for down circles. Let them come apart around and up and around. Now my goal, my reason for doing this vast, these reasons for doing this is hip stability, primarily trunk stability, so pelvic lumbar stability, whatever you want to call it. If I do that, I can take a slightly bigger range than, than perhaps we're used to. If that, if going outside the box so to speak, pulls me. It's not worth it. Not even a little bit, so you do what you need to do, but make sure that you are working to what you need. If you're super flexible, why would you go super? Why you've got that part down, stabilize those joints. Let's just finish this exhale on the way down and hold. I'll go ahead. Candice will catch up with you and then reverse pick it up separate and exhale down. Inhale up open. Exhale, inhale.

So if you're at this level of a workout where where you can just pop in and do 20 minutes or so, you ought to be able to know where your opposition is. If you're reaching down and out one way, find the exact opposite point. In this case, it's sort of high ribcage. One more time that you want to hang on to. All right, let's mix it up. Just a little bend to frog from here without moving your carriage.

Stretch your legs to the side. Staying at that level as best you can. Yes. Then without pushing up or down, draw the line directly across the center, kicking those adductors. I can tell you that the hamstrings want to do more than you think. You won't even feel it cause it's not that heavy. Right? Once you've gone to frog, then extend the legs to the side and exhale to bring them on the same level.

Don't let my height limits you. If you want to go a little lower, do, but that's just going to challenge you more. One more time that way. Reaching out and again, lengthening out of the hip joint. Don't arch the back and certainly don't Tuck to do it. Let's reverse it. So once you've gone to straight open, wide, stop the carrot told it's still bend the knees. They serve like a hinge. Carriage isn't gonna move.

You'd drag the heels together and from the upper inner thigh and powerhouse. Stir wretched out. Inhale, open. Okay, Ben Necros that midline. You can continue externally rotating at the hip and stir hatch and open to bend and finish it by pressing all the way out. All right, we're opting to do short spine today, right? So let's put the headrest down. Do not do this, and look, you ought to know this if you're taking the equipment classes.

So we're going to start in the frog position and I'm keeping us, I should've told you to this. I'm keeping, we're doing the version where you do not lift the hips, okay? I mean, right away it all we'll articulate into the body off the mat. So here we go. Inhale, prepare. Exhale. Extend the legs out on a diagonal. Lightly pointed, keeping the hips down as long as possible in health to fold the legs over, waiting to hit the stopper, drawing the belly deep into the mat, that abdominals into the spine. And now exhaled appeal up. It's like a pelvic curl rolling up. Feeling the hamstrings kicking with the abdominals. Just like the pelvic girl.

Keep the body where it is. As you inhale, bend the frog. Start bringing the entire position down. That means as your chest comes down, the entire ball state keeps its shape as long as it can, then the back will lower more. The legs may stretch out a little. Flex the feet when you can go no more. Continue pressing the sacrum down and we bring it over. Whew. I'm not talking that much. Next time. Here we go. Exhale, press out. Inhale, fold over. Connect to the hamstrings. Now exhale, roll up.

Inhale, bending to frog. Exhale, bringing the whole shape down. You'll the articulation when you need to allow a little extra extension through the knee, you do flex to bring everything over. The hamstrings are working a lot right there, and exhale. Press out or inhale to stretch. If you've got short straps, take your time, but you definitely want to be on the stopper and now the carriage doesn't move. That's your control peeling up, not a whole lot into the straps. Inhale, bend a frog, calling those knees in from right under your chest.

Exhale to lower down. When you get as far as you can. The goal is still to get the sacrum down. You pull the legs over after flexing the feet while La can we do just one more exhale, press out, squeeze. Hug that midline strongly. This time, yes. Exhale. When it's time to peel up. Inhale Ben de frog, keeping the body where it was XL. Now everything comes down.

I'm trying to stay curved at the lumbar spine and then flex to bring everything over. Yeah. Okay. Take your feet out of the straps. Let's just re peg those, help yourself up. And we're going to just do a little knee stretch. So come on to your knees. We'll do round back and slap back. Please drop your spring down to a lighter spring kv. The emphasis is going to be the abdominal. So I'm dropping us down to one spring. I'm on the grass or peak.

You may want to or if you have the options of colors, it would be um, I think peak would have a blue and a yellow probably to get the field that I'm going for. Um, we're on balanced body and in one red's cool and rots I think is too. Yup. Okay. Grads is too. All right, so here we go. Hands are about shoulder distance, maybe a little wider. You're used to shoulder only. Go for it. Find the lumbar curve now, so get the scoop as much as you can. Sit back. So the upper back is going to respond. You're looking down, backed as you look down, the front of your hip is open. That's what I'd call it. Open. No creases. Not yet anyway.

Can you feel a little hamstring if you can't, don't move the carriage, but imagine or try to push the feet into the shoulder rest. We'll start a little slow and they'll pick up the pace. It's inhale, push out. Only push so far as you don't move the back. Exhale and drag it in. If it feels light, it is. Inhale, push out and that means you've got to work to pull it in and exhale. Okay, no big deal. Here we go. Inhale and emphasize and and and exhaling to pull and collarbones wide looks great. Candace, pull and pull and pull.

Imagine doing it without your arms. Don't take them off, but just pull some weight out of them and bring it into the middle four and three and to bring it in a hole, just anteriorly. Tilt the pelvis, bring the head into alignment. So it's gonna feel a little bit arched, but make sure the abs are there. Here we go. Same thing right away. And what about that midline? Are we hugging at three and four and keeping the spine still? It might go up and down a tiny bit, but it's not rounding and arching.

Let's do four and press and three and press two and press all the way in. And from here I'm going to just do one little bit of long stretch. We're going to keep our feet at the shoulder. Ressa just so you know, I know I'm doing it. Tuck your pelvis, shift your weight forward, lift up, keep the carriage still adjust your feet and you can do it one at a time, no problem. And come into an upstretched position. Okay. It's almost like the elephant and I again am asking to kind of get away from the bar a little bit. Yes.

Having said that draws so deeply up into the low belly that in fact you're in a subtle posterior tilt. Won't look like it. If we do our job well, it'll look like we're flat. That's our goal. Hug the midline, relax the feet. Inhale, allow the carriage to drift back. No big deal. Start exhaling. I think of it right below my chest as I draw the carriage back in with no additional tension in my arms. Inhale back and exhale. It's as if keep going as if you're making your body lighter and so the spring alone is doing the care is doing the work. It's you pull up into the ability. Let's do three more. Inhale back. Exhale, pull in. These aren't real fast.

These are just kind of luscious and two and one more time. Three. From here we will go right into a plank. So press the carriage, rotate into a plane, hang out, squeeze the inner thighs, exhale, come forward. Come on. Yeah. If you don't feel like you can go over the bar, don't, but we ought to be pretty good and back. You could adjust your feet to the head respite. I won't be here long. You want to feel that conveyor belt like action.

Keep going of the pubic bone and go ahead. Pubic bone drawing towards sternum. Low back, lengthening. Stunning. There's your support and I don't think I gave you a breath pattern if I did or didn't pick one that works for you. Probably the easiest one would be to exhale going back, but it's really up to you, your last one and, and carefully lower yourself down to your knees. Just move off to your left hand side of your carriage.

And I'm gonna have us take our right knee and t a lot of us know this standing lunch here. I'm just going to change it a little bit. Um, actually leave the, the right knee as you know it, which is how you both have it, uh, left foot instead of bringing it way forward, bring it back just a little bit. So it's a bit behind the foot of the reformer from here. Most of us are going to have to move the carriage in order to attempt to Tuck the pelvis, which I am asking you to do. And then press the hips forward until your whole back is in, uh, an arch. Sorry. Yes. If you had two springs on, go down to the one. Sorry. Candy. Yes.

I should pay more attention. Huh? There you go. Yeah, you want, you don't want to have to work your arms so much. So at this point you're, we're trying for the right hip flexor, so just as open, et cetera from that place. If it's not already enough, keep everything as you have it. You're going to stretch the right leg until the knee comes off. Continue trying to take the pubic bone and chest forward it up as you take the heel back. Okay. Looking for an absolutely straight leg. Now if that goes to your back first, try to pull the eds in more, but it may just be you had enough from this place. One more breath. Enjoy. I'm only going to do one, so make a good take. It must be our left hand to the frame.

Start to extend or reach the tailbone to the sky. Marta, you're going to have to work for years. You're gonna have to look for it. We'll follow. You can give me a cue. What I would do is pull the ribs up and then as you press the heel into the floor, reach the opposite tailbone back. But don't let your back change. And if that doesn't do it, try it with the foot up. If that doesn't do it, you might need both hands down and I can't demo anything else. You might try, but you might be able to go further in more of a split. Are you good? I'm good. All right. And she might be bored. So we'll come on in.

Ben, the forward knee and back to the bar. Help yourself forward to get out of this a step forward. I'll go after you stepped forward to come out and we'll go around the other side. You can come around the front. Go ahead. My fault, right? Other side. So your foot is just a little bit behind the wood frame. The one on the floor, the other foot is just up against the shoulder rest as much as possible.

Coming as vertical as you can. Hands can be there. That's okay. So I, this is what I'm thinking. I tuck first, then I put my hands, I can reach and I don't know if everyone can, I'm not sure about that. Then as I start to move the carriage, because I'm not in enough of a stretch, I push the carriage back, my chest is going up, my hands are then fully on the bar for help and again, if that's enough, you stay there [inaudible] in all of our stretches actually in every exercise we do, right, we need opposition, so if we just try to lift the chest and pubic bone, it's not going to matter. You have to do that in opposition to the leg, the femur bowing going that way and sometimes you don't even need a big range of motion. A couple more breaths. Actually if you, if you're prepared for it and ready to, you can just continue extending the leg. If that feels like, oh, that's just too much, but I'm almost there. You could elevate yourself a little and you'd be quite close.

Ultimately we try to stay where we were and straighten the leg [inaudible] bottom of the foot, going through the shoulder rest theoretically image wise. All right, it's time on one hand, right hand to the frame and it reached the sit bone though, right? Both sits bones to the ceiling. The left hand is going to be kind of just whatever it needs and try to straighten the forward leg only after your back is flat. Good, good. So your back looks great. Marta, if possible, assume you think about that.

Yeah, I can't do it. But if possible you would continue to reach the sit bone but not to change it back. If anything you'd have to dip down. I think it's one of those things unfortunately I cannot test down to for you. Uh, if you lifted the foot on the other side, meaning the toes, you should do that now. One more deep breath and then allow the toes to release the foot release. Bend the forward leg. Step forward to get out. Just like keep the energy going that way is all I really mean. Okay. Rowing. So where we are, it must be okay. Put your foot bars down, one spraying, sitting facing the back of the reformer, leaving space behind you for your sacrum to reach legs are through the shoulder rest.

Feel free to cross your legs and grab your straps if you haven't already. So this, if you're used to classical style, this is going to be slightly different. I'm not really in essence, but slightly and choreography. So first thing, think of your spine. You're tall. Arms are straight out from the shoulders. Yep. Straighten the arms. Initially. I know the chords are loose or at least on the way we have the the setup that's meant to be. From there. Inhale, bend the elbows, pull to the sternum. The elbows are go wide. Exhale, using the spine.

Roll down highs are pretty much forward or somewhere around your feet. Keep the position of the body in help. Turn the hands to extension. Start exhaling as you pull an eye forward. Maintaining the curve, but wide collarbones. Inhale, press the arms up. Keep the body where it is. We're going all the way around. You're going to hit the stopper. Loose straps, reach to the toes and exhale to roll up to straight spine, straight arms. Inhale, bend elbows. Exhale, roll the pelvis. That's where it starts. Actually, it starts at inner thigh for me, but inhale internally. Rotate the arms.

Exhale as you pull in, die forward. Arms go low, hopefully touch. Inhale, reach the arms up. Come around the side. They rotate as needed to accommodate the shoulder girdle and roll all the way up. Doing two more. Inhale, get taller as you bend the elbows. Exhale, keep length even though you're rolling down, reaching the arms out to the side. Exhale, pull and dive forward. Inhale, push the air away. As you come up, leave your head down. Start spinning the shoulders when it feels appropriate to you. Holding deep in the ABS and roll up. Did I call tomorrow? One more.

One more, and we're done. One more. There we go. We have one more. He helpful. That's what I thought. Exhale. See, if only I would listen to myself in health, sir. Feel the back of your shoulders. Initiate this. Not to mention, of course the abs all the way over and inhale up, reaching around long neck and up we go. I'm just going to change the cross in my legs because I have my cross. If you don't, here we go. Next version is a little different. We go, inhale, bend two 90 degrees at the elbows. We're going to articulate down again. Exhale, using the pelvis to roll down the upper arm.

Ends up pretty much lined up with your ribs. Take a full inhale here. Exhale, start coming forward. You're going to lengthen your low back, your middle back. Include the arms in extension, ending up vertical, and then lower your arms. Inhale, bend, elbows. Exhale, roll the spine down. Keep those collarbones wide. Don't hold those shoulders in front of you. Hold for an inhale. Exhale. We start coming forward. Start low back, middle back. The arms add in, and then you sit up vertical and lower down. Good. Inhale band. That's it.

Exhale, roll down. Where's your opposition? Somewhere around your feet. Inhale or maybe inner thigh. Exhale, we start coming forward. Lengthen it out. Include the arms and sitting up on top. Yeah. Last one. Inhale, bend. Exhale, focusing on the spine so the arms and shoulders don't take over. Inhale, exhale coming forward, reaching off. Continue the body coming over the hips. That's it. And then lower these straight arms down. Yeah, that one is not easy. Thank you. Rail, flip round. Other way, thumbs, go on the straps. This is exactly as you think it's going to be.

Maybe one slight thing maybe. So thumbs are in still all about the spine. If your hip flexors are tired, bend in the knees and I kind of, if you're short enough like I am, you can hook your Achilles tendon. If you're not good luck. Imagine this starting at just below your shoulder blades has nothing to do with your arms. Really. Here we go. Exhale, extend. Inhale, press down. Get Taller on your spine. I'm internally rotating the arms so that I don't get wrapped up in the chords right alongside hands end up facing front as they come directly down the side of the body. Inhale, exhale. Inhale down. Exhale up, turn the thumbs down and then directly down the side of your body, not behind you. Inhaling. It's a long exhale, isn't it? Exhale.

Inhale down. Here's the long exhale. Oh, all the way around again. Inhale, feel the backside of the body. It counts and down. Up and, alright, is that four great. Next one. Keep the sems. Oh boy. I already, cause I said next one right now we have to do it. Okay, so Bassey version, rowing front to inhale, the arms are right alongside the body. Kinda down with the elbows, I suppose. X hilts. It's basically spine stretch. You round over the elbows lineup with the body from here.

Just like earlier you emailed to Elongate the spine, grow the arms alongside the ears until your back is flat. Exhale, hinge up and down the side. Just like a moment ago, we get tall. Inhale, bend, exhale. Spinal flection email. Elongate from the tailbone through the crown of the head. The arms just grow into place. Hinge up, exhale and down the side getting taller. I did not change my hands. I you could. You could. You absolutely could. Yeah. You might want to with that act.

Now that I see what you're, Yup. Yeah. And if that didn't work, if you didn't mind the clinking, you could use the leather. That's probably what I should've had to do. But then it's heavy so it's a bit of a, all right, so you can take the thumbs out if that bothers you. Last one, right. Inhale, exhale. Rounding over. Almost can't tell where your arms are cause they're part of your back. Inhale as you draw the scapula down your back, your arms are eased into a straight position. I still have thumbs down, a little sitting up and then the palms will face straight ahead on their way down. Okay, I'm going to stop it there, put it away and we go into two more things right side and back to kind of give us the overall deal. I should have saved that hip flexor stretch till now.

Next time. Um, we're gonna put our bars up. I'm going to have you show a modification for the side plank. This is sort of STAAR prep, prep, prep, prep. But wherever you normally have your foot bars, where you're going to put it and unless you're going to do the kneeling version, which is what candy's doing and she's going to keep her foot bar down to use. So for you and I placed in your hand and actually you can do this part too, I'm sorry, with the foot bar down, place your hand somewhere in the middle and then can you get to your knee from there? Okay, so she's going to her knee and one leg is going to extend over the shoulder rest and you can apply pressure on that shoulder as you use that. Okay.

You my friend are going top leg to the far shoulder. Rest foot's going to be kind of on its side. Next part, important. Poor candy's waiting on us. Stabilize the shoulder. You cannot adjust it to get into place. Keep the carriage still. Here we go. Other foot's going to the other shoulder. Rest right.

Aligning yourself up and we go. Inhale, press out. Just let the arm come opposite the other one. Exhale, using that underside as much as possible and inhale pressing out. And like always the inner thighs are the gateway to the pelvic floor. So let's use them. Let's make this look easy despite the truth.

And sorry gang is this for, I think we do want one more just in case I was hoping for five and that's gotta be it. I'm calling from there carefully. Come down to your knee. You're at the stopper and we're going to switch to you and to step in the front and we'll change that. Good. Happy, good. Alright. Um, you know, I suppose technically we should be right in the middle with our hand. Um, and I'm going to tell you, I always go a little bit in front of that tiny bit. It's just, I mean I can stabilize better. So if you, I should tell you middle and protect yourself. Barely off center for me. Top foot is it that in front? Stabilize that shoulder first. Other foot is up. That's it. That's exactly it. All right. You use both sides of the body, please.

Here we go. Inhaling out, we're only going to about maximum 90 degrees at the shoulders. Exhale, bringing it in. Good. You've got it. Inhaling out. And I say that for both of us. Yeah, both versions. You don't need to go so far that you're hanging on for dear life with the hands. I don't even have my fingers on you get to more. So even with this inhaling out, I'll let me catch up with you, Margaret. Exhale.

We're all at this topper. And last one, inhale. Even here you have opposition. As you drag yourself home, try pressing the feet or holding the feet back toward the shoulder rest and it carefully let yourself out of. Okay, good. We're going to take the boxes. So grab your box for long, a long box exercise and Marta, we can put our half your foot bars up, put it down. Now anybody's these is, and I'm going to give us changing my mind as I speak. So what we're going to do, pulling straps is one of the greatest exercises ever. I think so. I mean, no offense by saying I'm gonna make it really, really light for us. Tap into what I think is the point. And then if we want to add back, I think we, we will. In fact we will. So let's go, um, like a half of a spring or half of what you normally do. Um, I that for me that's going to be a blue. I've got him, I'm tempted to even go lighter. But anyway, tell you what, let's move our spring bars in on the blue. You have, you have yellow, you're good. She's got a yellow, she's going to stay.

I'm going half of a blue and you're good. If you want to move, you know you're a good, that one's going to be perfect. Okay. Facing the polls, the straps lying over the box and your chest is pretty much right at the edge. So it's okay if the shoulders are off a little bit. In fact, they gonna have to be for this version and I'll be as clear as I can, cause I know I'm sort of springing this on the two of you. Place your hands pretty far out on the wood-frame right? Go on for the straps just yet. Your upper is kind of hanging in the well. Your legs are kinda hanging in the well for a moment and then draw the abdominals up off the box. I mean, almost literally create space there. Yeah.

Now that's gonna go away. A whatever, less pressure you created, but don't just let it go. Let it sorta hang onto that. Reach the legs. Don't lift them. Reach the legs so far that they do lift, but because of the act of reaching them, not because you just drew them up. That'll help to keep the ABS engaged. All right? Shoulders. This is how this goes. You draw the shoulders down your back. You may have to hold the fingers on the frame, but think of it more of as a downward pressure of the poem and you're dragging your shoulder blades down, your back with straight arms to gently pull forward.

And that's it. You won't be very far. Yeah, a tiny bit more for you, Marta. There we go. And then down we go. So as you allow the carriage to go back to the stopper, you're still pulling the shoulder blades down. Okay. Again, initiate from the shoulder blades. You drag yourself forward and slightly up. I'm thinking of it as the exact opposite to a chest lift and down we go. Okay, try for parallel legs. Now if they're not already, same rules.

And the idea is that you're finding that fold in your back right in the thoracic extensors. Not really going so high as to get into the low back or even mid back. Let's do one more like that. When you get there to your end range, stay there. Check that you're not hyper extended in your elbows. And now from underneath the armpit, little pulses, they're slow.

Exhale one and two. You get a little additional movement as you reach the collarbones looks so good. One more and down. Now that to me, I am assuming you felt that in the upper back and not all arms. If you felt it all arms, try it again. Not Today, but try it again and practice not using the arms so much and you'll feel your back. Let's go back to normal weight. Did you guys feel it? Okay, so let's go back to normal weight using that is our model here.

I'll get you a candy. You can just stay right there. That is your good, Huh? Yeah. That's good. Okay, so normal way. What's that? I don't know. I have a red on one red, one full start. Wonderful. I'm, when I have a strap like this, I do wrap. If you have leather, you're not going to need to, so we're just wrapping. So we get a decent hold and we don't have to strain the hands so much.

So then grab that frame again. Adjust your body if you need to. Thinking the exact same thing as before. Heads begin down, the abs are up, the legs are reaching, etc. Here we go. Start the FCL. Feel the shoulders draw down your back. Your arms are now reaching down through the floor until they come up alongside looking for the same places and return letting the arms get in front of you, but not so much the shoulders creep up. Let's do four and number two and yeah, I tend to not say squeeze the shoulder blades together. In fact, they're going to a little bit, but let's focus on getting those upper arms close to the body. If you are able to go above the body, fine.

Keep the shoulder or the collar bones straight. Don't, don't reach too far behind your last one up, up, go, go, go and [inaudible] turn and we're just going to unwrap the hands repaid. Let's all come to the inside edge of the reformer. Please youth, have you faced this way? Comfy. Got Enough space. In fact, let's stagger just a little. Let's, oh, you're so sweet. I'll step back. No, I'll step back. Okay. Standing rolled down. Let's just feel good about the time we took, right? A little over 30 inhale, exhale. I'm not going to say to my chest, feel supported. Feel good, feel light. What do you need you to feel those things come back up. You know what to do.

Align. Finding a solid stance, finding this sort of cool line between solid and firm and light and area again next year. Okay. No sense of collapsing or surrendering. Really. It's just like a, it is a bit of a letting go, but because that's really all we need to do is find the ease. Okay. And inhale and exhale up. And then if you've gotten so relaxed that you're not balanced on your feet, do that now. Let's just be tall. Turn the palms out, reaching up, collecting anything you might need [inaudible] and then letting anything you don't want. Go and again, pick it up in here. [inaudible] I let it go and I, I'm going one more. I'm going to bring it up from the front.

I like to bend the knees for some reason lately. Inhaling up and let go. [inaudible] thanks Dan. Thank you guys. Good job.