Upper Body Magic Circle

Okay, let's go ahead and get started and we're going to stand to begin today. And so I have the magic circle ready for us and as we work the magic circle, in fact, we'll start with it so we can just reach down and find that a few different, you know, oftentimes the breathing will on a compression or a contraction, we will exhale and that seems to show up in a lot of exercises, but we're going to play with that a little bit today. In inhale where there might have usually been an exhale. And my thinking on it is to find on inhalation more sense of extension and height than the posture and standing posture correctly without thrusting, of course, the ribs forward or back bending, but also some ease in breathing and the inhale to lighten things up and not have such a heaviness. And you know, I think sometimes the contraction can get a little bare down and maybe the inhale on a few things will help lightness up a little bit in the standing work. Now when we get down on the mat, there'll be some exhale on contraction.

So anyway, so let's start today. As far as form wise, we'll get our setup legs all the ways zipped up the middle and you can eat. Why don't you guys turn actually this way for yeah, for the beginning of this. And just take a second to check in on really how you are feeling with your legs together. Cause we can stand there with the legs together. They seem like they're together or really deeply activate in the inner thighs, the back of the thighs, the low glutes, a little bit even down the calves to the ankle bone. So of course in the Fletcher work, the magnets is that referenced at the ankle right above the knee and the high inner thigh classical work might be zip up from your ankles to your pubic bone.

A anatomical abduction or just connect. Really feel the closure feel to squeeze and there's some, there's an effort to hold the legs together that way. Now we have to be a little careful that that that doesn't Tuck us under too much and make us grip too heavily into the glutes. So really trying to isolate just really deeply in the inner thighs. Okay. And then that sense of length right through the top of the thighs, up to the abdomen there, space between our ribs in our hips.

And right now we're just going to hold the ring lightly in our hands. Thumbs on the outside, and just notice the space between the ribs and the elbows. And let's just open our elbows slightly out. Away from our rib cage. Yeah, and we'll the last down. And lastly, let's pull our toes up. So I'm pressing the metatarsal is into the floor, into my mat, but trying to pick all 10 toes up equally, the, which is difficult. My pinky toe sometimes don't like to come all the way up my big toe joint on my right foot due to a Bunyan. Doesn't like to come all the way up, but I'm doing my best. Picking that up.

And also continuing to squeeze through my inner thighs. We're just going to take four easy breaths to start. And as we take the inhalation, we'll feel your cage widen. So here we go. Lighten things up and keep pulling the energy of the toes upward. The connection between the inner thighs. Yes.

And exhale, contract the abdominals softly. One more time. Lighten up the ribs. [inaudible] let's start moving our arms a little bit. Just lift, no fancy, uh, connection. I mean concentration, just lift and lower your arms. Just keep pulling the toes up and connecting the inner thighs.

Two more. So the dynamic of the magic circle, sometimes again because we're pressing in on tension, can create more tension elsewhere. We want to let go in certain places and in a minute as we start doing our work with the ring, your neck might start to get a little overdone. So right now just really notice how light the ring is and we'll try to connect to this quality throughout some of the work. Okay, so just holding now let's flip the ring Paul in the hand and just reach your arms forward. And I've done this with both of you guys on a couple different classes of working with the ring. So I'm going to have us lower our toes now unless you are ready to. Okay.

And it's the chest pole or sometimes just working shoulder girdle. So let's go ahead and bring the ring in toward the chest and just see a pause right there. So we were looking for the elbows to be up with the height of the shoulders. You can go a little higher Brittany there and then feel the opposing energy, the lats pulling downward. There you go. And then reach the ring forward. Let's just do a couple more.

I'm just watching your backs, how beautifully they stay open. So we're looking for really reaching those elbows wide to the side walls of this room. Do a couple more you guys and do it incorrectly. So let me see you accidentally or incorrectly pinch your shoulder blades together, which is definitely what we're not going to want to do. Cause it hikes those shoulders up and there's the tension in the neck. Yeah and actually that's good for the audience so they can see your back.

Now when we do it correctly, there's that gorgeous space between your shoulder blades and it stays that way through the arm extension. Just one more time. Inhale, pull. And then the exhale to reach forward. Okay. So we're going to hold the ring forward and just keep the awareness of your shoulder girdle. Okay? Cause that was just a little bit of a, a principle or awareness warmup. Now Bend your knees and as we bend the knees, we're also creasing in the hips. We're trying to go pretty low without the [inaudible] pitch forward. And that might depend on how flexible your calves are or your ankles and everyone's gonna be different. So just go as low as you can.

Keep in good form in your torso. That's an inhale. And then the exhale is coming up. So we're gonna add the of the ring as we bend and it's real light. I'm not really even pressing the ring with my hands, I'm just holding it there. So as a plea, AA or knee bend or squat, I'm trying to pull, I'm going to do it side with, into my core, into my center and actually give a little more sense of lightness and extend, pulling into the ring and exhale and exhale. Couple more elbows, wide shoulder blades down and reach keeping this space. Nice and firm in the inner thighs. Let's hold right there for a second. I'm just hanging out. It's a lot of shoulder works. If you can find your lats to support this a little bit more. All right, so we're going to pulse the little squat that we're in and the pulse is just a little extra movement and held this down toward the floor.

Think tailbone under just a little bit for Brittany. There you go. And four, three, begin stretching the ring forward there and let's come to stand. All right, now rise up onto tip toes. Just lift and lower. There's just a slight lean forward as you're rising up to the balls of the feet and lower again, think light.

This is a theme for today and down connection, high in the inner thigh. Lift and lower, just four more, a little faster and lift and lower and lift. Trying to have no daylight between the legs and last time man lift. So this pattern is going to show up in a couple of different positions. So let's go ahead and make a little sometimes known as the [inaudible] stance. That Little v ballet would be like a demi first position.

It's really not so much about too wide right now. Just a natural turnout. And again, just focus on the squeeze in the inner thigh, that wrapping around the outer thigh to the, to the back of the leg and same thing. Let's go ahead and start with bending and pulling the ring in. So chest pool and it's an inhale an exhale. Elbows up, shoulder blades down, and exhale shoulder blades down.

Elbows up that exhale. Let's just have one more here. We're going to stay on the exhale. Pulses with pulsing the pelvis down. These have to be kind of little. We really want to think sitz bone straight down to the heels. Rib Cage back. Okay, and ring forward three, two and one and lower the ring. Come to stand in four, five little Relevate is actually we did eight so it's a lift and lower.

I want us to only go a little bit up, keep the heels touching if you can and can just hold your ring lightly. Inhale and exhale again. The inhale to find some height and length extension for more inner thighs together. Yeah, right. To close that space a little more. There you go. Find your hamstrings. Find the hamstrings that's better. Last one, and lift and lower.

And now we'll step out to the wider second position or an open stance. Again, in dance, this is the second position to be a little careful, not to go too wide, but feed definitely wider than hips. And then just to sit, take a second and as if we're trying to pull our legs together or slide our feet on the, on the mat. So you really feel the engagement already in your inner thighs. And here we go. So squats, little squats or PA's and pull the ring in and exhale. You can try to connect to that sense of plea.

A M pull in and up. Here we go. Beautiful. Yeah, and steroid Eaton and again, so we did four of everything else, but let's do four more of these. Open the pelvis and extend. It's interesting. Now we're all starting to go a little low. We're with the bend. I think it must feel ready. Her pelvis and legs. It's okay. Go a little lower.

Good. Keeping the heels down now. Last one. Let's hold here and just stay pulsing. The pelvis down is little and exhale. Exhale. And we're trying to get the knees more directed to the side walls or even the wall behind you. That's better. There you go. Ring forward four, three, two and let's come to Stan and just hold it down for slow.

Relevate so it's up onto the balls of the feet and exhale as we lower, extra important to keep pulling the energy in the inner thighs to the back of the leg. Still active inner thigh. Still active is if we're trying to pull the mat with our, the balls of our feet. One more slow and then we've got four quicker. Good balance you guys. Four more and a little lift and lower and a little lift and lower. Good core control. Two more and down. And last one, lift and lower. Okay. Keep the energy going in your legs.

Let's reach the ring up. An experiment for a second with different hand positions. So let's do this one. If we hold the ring flat poems on the outside, just be there and let's do some shoulder shrugs. So we're going to literally lift the shoulders up and then pulling them down. See what range you have because we're all three, probably a little different.

Lift and good and lift. So on there, lowering down, we want their shoulders to drop in somewhat. Why didn't one more time, you both were the perfect church for this today. You didn't know your day. Now let's change our grip. I'm going to have this go thumb in and fingers on the outside. So there's a little pull outward with the the thumb. That feels better for me and my shoulders, my chest muscles. Let's do four more.

So it's a struggle. And again, as shrub down, I have a little more range and exhale. So one hand position may feel better for you and different for me. And I think that we, it's important to keep the awareness of make and make it work for your body, not just what your instructor or teacher's always telling you to do. Cause you might connect better with one thing better than the other. Okay, last one. Now I'm going to hold mine here. You guys can change to whatever feels best.

We're going to go into some side bending. So let's lift and weight though a unweight, the waistlines lift and then bend to your right. Just bend and lengthen both sides. And then as we come back up to standing, integrate the inner thighs again and we'll go to the leather side and up and over. Good. And come back to center and other side up and over. So and [inaudible].

Keep going for the whole spine goals. Stay right. Actually stay right here for a second. Can you link them that side or go into my hand a little more? Yeah, do that. Keep going in my hand. Go, go, go there. Stay there and live that for a second. It's the underbelly. Sometimes we'll hear it. Watch those shoulders. Yeah.

And then use the other side of course, as you were so wonderfully to pick you back up. Okay, let's check in again to the other side. So the underbelly or the bottom side, it has equal importance. Get it lifted, get it lifted. So now it's for Brittany. So I did this with, as you have happened for you, here's my hand. You feel it. Reach your ribs to it. Go. Okay, that's a little bit better comment. I'm going to do this to you. Go up and then over. Can you get more length in this side of you?

Kinda. We're getting there. I know what to work on and come up to center one more. Each side, up and over. These are tough. Seidman's can get a little bit distorted. We shortened too much on one side. That takes some the importance out of length, both size and then all the way up last time, up and over, and then all the way up and let's just bring our arms down. Okay, just stay here and take a breath. Let's do an easy roll down to his head, neck, and chest. Let the weight, even though this is light, let it help round your upper back over. We can just simply put it down for a second. I'm going to have you squat in the knees and just put your hands on the inner insides of the knees. Let's work a little rotation just for a transition.

So take one shoulder and turn it forward. Go ahead and look with your head, the wall that's behind you and try to keep pressing those hips open. Get in whatever breath is working for you is fine. Let's come back to facing front and then dip the other shoulder forward and feel the whole spine rotate. Last week we were in a lot of rotation, a ideas this might carry through and it'll turn the head now to the back and we'll do one more each side. Maybe the pelvis can go a little lower toward the mat, turn head, the shoulder, feel that spine twist lightly and again, center and then over to the other side, shoulder. And then find yourself forward. Go ahead and stand your legs, grab that ring again and then just carefully roll all the way up.

Make sure the inner thighs are integrated, easy shoulders. We're going to now work into real specific deltoid work so we can walk our feet together. And find again, uh, that's go actually the Palladia stance or that little little bit of turnout. Okay. So I've got my go here. I'm going to go, you're good. Stay that way. I'll go to my other side. Alright, so deltoids right there. Go ahead for a second guys. The heel of the hand is on the outside of the paddle and then kick that elbow out. Okay. And again, we're trying to get some the deltoid lats for sure.

Bicep tricep, everything up here and let's do it. Internal rotation a little bit more firmly now in the humerus, upper arm bone. And when we rotate the humerus, it's really easy to let the whole shoulder come forward. So I'm just going to do this with you. Yeah, yeah. So it's just the arm bone, internal rotation and arm bone, external rotation and arm bone or humorous, internal and external ball and socket. You're getting it, you're getting it an external, it's tricky cause the shoulder wants to start dancing forward and back and or the waist might start to, uh, move a little bit.

So real maybe think small, real small turning internal and external. And internal and external there so the elbow dips down on that one elbow kicks out. That might be, that's what you needed. And elbow down different references and kick up one more time. Let's turn it external and hold. Okay, so we're an external rotation are shoulders are square. Shoulders are right above our pelvis.

Now press the ring and I want us to think about how we press the ring. Is this inside of the tricep muscles. Pull in toward the lats and release and the back of the shoulder contracts and release. And we can do this without shoving the ribs to the side. Release. And again, press and release this take of four more and we can inhale on the efforts. Get light and think about the work in the inner thigh. And last one, we're going to hold it in the squeeze.

Can you drop your shoulder blade a little more? Bring your ribs back there. Okay. Little percussive rhythm of the pulse and I'm thinking triceps and backup shoulder, pulling that elbow toward my waist. Long fingers for three, two and okay. Undo the tension. Now external or excuse me, internal rotation of your humerus. Let your elbow kick up a little bit more. Same thing we're pressing in and release the ring. Inhale on the press.

So as we pressed upward with our posture but not our shoulder. There you go. Notice how I haven't even said abdominals yet cause we know what we're doing where we know we should be holding that in a little percussive rhythm. A man in, yeah. Yeah. Four, three, two and just release other side. Thank yoke, kind of interesting ball and socket work.

You know of learning how to maneuver just the arm bone itself, but not let the whole shoulder move. And I think that's even done that with maybe no new. Of course not. Okay, so starting out. Heel of hand on the paddle. Integrate the inner thighs again. Feel your shoulder down. Let's go ahead and start with humorous. Internally rotated. Yeah, so the elbow kicks up but the shoulder blade pulls down and that's what we just had done with all of this stuff. But we had two arms to help each other out.

They kind mirror each other when we isolate it. Sometimes the uh, the imbalances show up. All right, so turning outward and internal and do really working shoulder blade down. There you go. And very good, Leah. Yeah, real specific rotation rotation. It takes a while to find [inaudible] last one. Let's stay right there. All right, so inner triceps pulling toward lats and the back of the shoulder. So it's press and release. Inhale taller body and exhale, reach and inhale contract [inaudible]. I think about what's going on in your inner thighs a little bit and hole and release, shoulder belay and release two more at this tempo.

And then we'll take that tempo up slightly and inhale, pull and exhale out. Poorer cus of rhythm and just the pulse rhythm, however you'd like to think about that. The back of the shoulder, back of the shoulder. There we go. And four shoulder blade down. And last one there. Okay. Internal rotation. We're almost done with this part. So slow presses for eight and antique press and release.

Really trying to get biceps, deltoids, lats, some chest, what you can to keep that shoulder blade pulling downward. [inaudible] four more slow. Yeah. And slow. All right. And press and last one. Slow and open. Now though, faster rhythm man.

Really little contracting the arm muscles rather than thinking push with the hand. Really think our muscles, our muscles pulling into the core and [inaudible] we're almost there. Four. Three. Very nice you guys. Last one. And Ah, don't want that. Okay. Let's just find your way to the floor. We're gonna move away from the upper body. Work in hamstrings, outer glutes, outer hips a little bit. And that start with the ring right between the knees. Okay. And then just a really easy slow roll down and just work on, uh, the roundness of the pelvis, the roundness of the lower back.

We're not going to spend a lot of time on this shape, so just commit through there. Cause I really want to have us work more on our adductors. Again, the inner thigh work, the hamstrings and the relationship to the back of the body. So if we start with a level pelvis level triangle, you can have your feet a little closer in towards you. That's probably better. Yeah. Okay. And then the squeeze of the ring, I'm going to let you start off with what feels manageable for you. Knowing that and what this work will be is increasing this squeeze and this is where the breath is going to change.

I do want us to exhale and some of the contractions, the reason why I want us to feel the relationship of the contraction of the leg muscles with the abdominal work and the imprinting of the body to the mat. Okay, so for purpose, and we'll do three kind of breaths. That's the squeeze. Squeeze, squeeze of the ring. Okay. So four repetitions as gifts. Keep level pelvis. Take a nice full breath in, very tall on your torso, in long spine and exhale and is, yeah, still controlling the effort as you inhale, release it. So it's not just letting go of the contraction, just control it a little differently. I lied. We're going to have to do eight of these and exhale.

[inaudible] print imprint. We're not moving our pelvis where it's still in level. And exhale. Exhale, exhale, last one. And release. Okay, now let's enjoy your tilt. Let's go into a tucked pelvis and I want you guys to almost be able to slip your hands underneath your, your hips. That's how much tuck we're going to do or tilt. Same concept.

We're scooping the abdominals, really raking them up. The intention here is to stretch the lumbar and tilt. Okay, so same thing and he'll get ready. And three contractions. One, two and three. Inhale, release with control. Exhale, and one. Keep tilting. Two and three and release. So how much more can you dig into the abdominal muscles too? And tilt too. Good. Three, four more.

And one, you're really working with the inner thighs, but you'll notice this tilted position does get more going on in the glutes. Maybe a little more deepening in your hamstrings. Two and three, last one and one, two and three. And then let's go ahead and find a level. And if your feet feel a little bit off on the mat or kind of out of place. I'm just going to have us move them chest a little bit more closely to the center and to the Sitz bones. Okay, so again, take a nice breath.

We're going to roll up to the bridge position or pelvic tilt, pelvic peels. So rolling through on the way up. Squeeze the ring. Maybe a little more effort than you were and let's just hold this for a moment and check in. We can get the ribs to come down. That was a cue that really got you last week and Tuck your tail more. Yeah, come down. You know what? Move your feet in a little more towards you.

Can you just hold onto it? Okay. Yeah, there ya go there. Sometimes it's where the feet are on the mat. I had to learn that too. Yeah, so to get more length in your lumbar, just say to yourself, I'm allowed to talk a little bit there. Oh my gosh. It's a significant difference. Okay. Now keep that concept. We're going to come back to it and let's roll out of that bridge, but we'll do another couple and of course add some variation to it.

All right, so level pelvis, I need to reposition things and here we go. And exhale, imprint that mat imprint. It is okay to Tuck. That kind of feels overdone, but it's okay. It's going to help keep this the section of our back long, not short. Okay, inhale and exhale, roll down. You'll see if you can also start getting a sense of reaching your pelvis more towards your calves. We feel that each time we do the pelvic curl, and one more time, we're going to add some stuff at the top. Exhale, curl land, all the way lifted. Okay, so we've been working on some of this as well, keeping this stability, this Planck line stable. Uh, if you need any assistance, you guys just put your hands underneath your pelvis and just remind those muscles to stay gathered.

Let's lift the right heel only on an inhale and exhale and lower the heel. And again, this is about keeping this lifted. Inhale left and exhale lower. Now both heels go up and both heels down. We start with the left. Now inhale, lift and exhale. Lower an exhale. Lower now both and lift and lower. Let's start all over, right heel and up. And exhale. Lower chest is open both heels and lift. Last one and left. Heel up. Annex, heel down and right heel up and exhale down.

Now lift both and hold. Retail built. Recontract the rib cage muscles. It's a beautiful line, Leah. Nice, Nice, Nice. And we're going to inhale. Inhale, exhale. Exhale. The ring pulses. [inaudible] keep it little bit strong. [inaudible] keep tilting Brittany in [inaudible] and here's four, three, end to hold on to it.

Lower your heels still contracting. And let's roll all the way down. Keep holding on all the way at the very end. Of course we can let it go slightly. We're not quite done. Let's breathe in again. Oh, I'm sorry. Want to do something else? We'll get back here. Lift your arms up. Um, and feel the weight of the shoulders really heavy on the mat.

Let's just do an open close of the arms. Inhale, very broad. And the arms actually don't have to end up on the floor. I'm really thinking of reaching out to the walls. And then the exhale closing just shoulder with apart. So think of this as just a little transition.

We're going to go back up for a little more glute work and something that may feel like a balance. One more time and we're going to open and stay. So now you can put them on the floor as you exhale. All right, Elva curl again and imprint roll through the Vertebra. So now as the arms are in a different position, you may have a uh, an opportunity to feel your shoulder blades differently on your mat beneath you. So we want with back there, reach for the walls, keep tilting the pelvis. I'm going to repeat some of that heel lifting work.

So right heel and up and exhale, lower and left. Heel up. And exhale, lower religious. You both heels up and both heels down. Now just one section left and lower and right and lower. Both heels are going to stay lifted. Hold, hold, hold. Now the arm work.

Take a breath. Exhale, close the arms. Inhale, open. Exhale. I'm thinking that. Exhale, give me more contraction. The abdominals, more tilt of the pelvis, more use of the intercostal muscles. All this section around the ribs to close. Let's take your four more. Can you go any higher on the tip toes by squeezing your tush open can use the inner thighs at all a little more. That was for me.

I was letting go a little bit. Last one. Let's open and hold the arms back. Heels down. Now take your arms up above, above your head as you articulate down your spine and just lengthen Linkedin, linkedin. Let your shoulders come up, get longer on your side body for a second and then just bring your arms back down and arrest. Okay, good. You guys feel your glutes a little bit. So take a ring and put it right in between the ankles. We are going to do the hundred because I think it's important to do that exercise. If nothing else.

It's the traditional exercise to keep representing the a hundred but the rhythm and the breath. Okay. And also holding this ring. Again, it's up to you. You can squeeze if you would like to. You don't have to. I like just letting my feet relax and working here to hold the ring and that sense of pull up in the, in the length of my abdominals. Okay, here we go. So long arms by the sides. This inhale, exhale and curling up. Dropping the sacrum. Now it's up to you.

If you want to start lowering your legs any point you can. I've not worked on this today. Dropping my sacrum down and breathing. [inaudible] Tryna curl a little higher up in the chest. Lift crown of the head to the ceiling. [inaudible] [inaudible] almost no effort in the legs.

[inaudible] [inaudible] two more. [inaudible] last one. [inaudible] and release. Good. Okay. Stretch your legs down all the way. Give him a little shake. We're going to work a little more in the lats and this can be also a little awkward, but hold your hands long on the, on the outsides of the ring again and let's play with the grip just like we did in standing.

So there's going to be one section where their hands are on the outside and then a couple repetitions where the thumb is on the inside. Again, start it with it on the old side. And how far can you take your arms back up above your head without popping the ribs without losing the stability and the imprinting of the spine? Okay, just let me check that out. Take a few deep breaths into that. So it's a nice moment. Actually. A lot of work can be going on still in the inner thighs. Yeah, there you go.

You both had to come back to that. Squeeze all the way down to the ankles. Imprint that rib cage. Okay, so let, can you try to, and let's do four times. Just try to press the ring. We're going to do that. Exhale. Exhale, exhale, rhythm again. All right, and press the ring by pulling your lats down. So let's inhale to prepare and exhale. [inaudible] not a lot of movement happens for me, but I am feeling my effort of pulling my shoulder blades down. My back.

Two three try to squeeze the ring and pull the lats down for more and two and three release and two and three release. Last one. [inaudible]. Now Hook your thumb and as the arms are continued to be above the head, pull out. So I've got my thumb on there trying to pull the ring out and let's just do four of that same idea. Shoulders down and here we go. Exhale, one, two, and three. Inhale, release. Anyone feel a little difference?

I feel more, again, more range in my scapula for me that's important. I feel my shoulder blade is having a little more ability to pull down. Last one and exhale. Exhale, exhale. Now lengthen the hands again, but try not to lose your lap connection. We're going to do some about four Rola, oops.

And just let it be your roll up today. Whatever that means. If you want your hands differently, if you want to go for a little more forward stretch [inaudible] let's just feel the flow of the Rola and three more. Ah, [inaudible] because after all roll up is really spinal articulation. Sometimes the arms are somewhere else. Really, it's the spinal mechanic of one vertebra at a time. Sequentially moving. And guys, we'll do one more [inaudible] and just come up to a vertical set. Go ahead. Okay, let's face, I'll face you, you face me work a little different.

Work in the back and the body. So a diamond or seal. So now I have a little less, my mat is taller than yours so you're going to see me somewhat resume, feet down on the floor. If I were on the lower level I wouldn't have that happening, but okay, so let's take the ring over to the side to your right side. All right, so we're back to some of the the arm and its connection to the back and the trunk. So right now if you just press down on your ring slightly, compress it from here. All right. And then let's have this hand just real light on the, on the mat. So four repetitions and again, think of light as we press. So it's the inhale and not much happens. Not a lot of movement. That's okay.

Connection is more important at this point. All right. Now take your arm up, kind of a little curve just to keep their shoulder blade down and we're going to do a full breath. Inhale and exhale over to side bend and exhale. Notice that the opposite sitz bone may want to lift her hips were working and keep that sits bone down. Full breath to return. [inaudible] three more. So that same feeling we had earlier. Yeah, and back up to city. So that whole waste, we want both sides there.

That was better and back up to vertical. Watching your rib cage last time and just hold the side then hold the side then. Okay, so looking forward. Now let's add some rotation to and take a breath first. The exhale contract for you. The abdominals. Yes, that's it guys.

So I'm going to have a stay right in the contraction, the rotation and not letting the arm come to the floor. So the shoulder blade is down. Feel the ringing into the waistline. Oppose the opposite hip down and open the knee more toward the mat. Let's take a full breath. Inhale back to side Bend and Exhale your sill their full breath to rotate.

[inaudible] again, each inhale, can we lift a little more in the body? Two more. N [inaudible] last one. Turn and rotate now. Now, now hold that arm and let it come down to the mat. Just rest real light on the hand that's on the ring but strong in the lats and its relationship down into the abdominals. And then one more. Just easy, unwind and come back up other side. Okay, so starting just with some presses are their hands [inaudible] light and not hyperextending the elbow.

So we just did four inhale little press and exhale left. Again. Each inhale we grow taller. It might even feel like you should or could squeeze your rear end or your bottom a little bit. There we go. And exhale works. Inhale, squeeze, Annex, sail that. All right, so the arm comes up full breath to side Ben. So that underbelly take your ribs with you a little more to this. That's the cue. There you go. And coming up.

Does that making sense? Take the whole rib cage up and over. Go into that space right there. Nothing wrong with that space for the waste to go to there and bring it up and two more. Up and over. Bring your waste into that space. Is it shifting in quality in your like feeling what you're feeling and a last one and up and over hold. Now full breath to rotate. It comes right from here.

The center of our trunk. We'll breath two D rotator and rotate. Rewind. [inaudible] what about thinking of squeezing the bottom? Easy shoulder blades. [inaudible] [inaudible] two more. Coming to that space with your ribs. A little more. Come over there, Andrew. [inaudible] okay.

Inhale. Exhale up into the side. Yeah. [inaudible] good deep thought guys. Last one, and up and over. All right. Stay right there. Just enjoy the rotation. Let the arm hang a little bit. Or just brush the floor. Working at opposing hip, keeping it down. Knee Open Lyft and working in the rotation. Just a little bit more.

And one more time. Full breath. Unwind and come all the way up and down. Okay, let's get a little bit for our back extensors from prone. So I think we'll go ahead and come face down. Of course that's probably okay. And some swan work.

So you, you two have pretty flexible shoulders. Uh, if someone else watching doesn't have flexible shoulders, they may want not to do this section with the ring cause it could be a little, a little excessive in the work in the shoulder and its relationship to the neck. So might be something, just some cobras or some kind of small swan. But you, you guys have done this with me before so hands are side by side and if you can fully adductor legs, we're working for that as well. You know and if you need to separate them you can. I'm going to work a little bit more together today and let's just start with the head floating right between the arms. I'm just looking right at the mat. My arms are reaching up and I am going to work on pulling the shoulder blades down just to get the set up. All right, so it's going to be tempting to push the ring with the arm strength in the back strength. But let's see, let's think about it differently.

If we think of lifting the trunk that this will push, but it's the lift of the back that we're after. And then before we do just length in the lumbar. All right, and I'm going to have us take an inhale and an exhale to the back extension. So full breath in. Here we go. [inaudible] full breath to come down and I'm trying to keep my scapula relatively downward on my back. [inaudible] thinking of getting the chest a little higher than the ring.

There we go. And length and can the fingers get long? Few more. Primarily think this is about lifting my back. Secondarily about using the arms to press down and off position length in the front of the spine, which might feel like your abdomen right there. Let's do two more. Inhale, we lift the bat [inaudible] and we lower. How long can you get it? The front of the spine. And last one, just inhale, lift. This is pretty, uh, you know, intense.

So let's just hold, pull the belly up. Yep. [inaudible] one more time and exhale. Here we go. To lower. All the way. And that's all I want to do. Prone with the magic circle today. There would be some work in the glutes we could do, but not right now. We did a lot earlier.

Move it off the side enough that you have a room to do this with your arms. Okay. And then this is just a little transition, more back extension, but just giving your arms to kind of a sweep. So the arms, we'll do this all the way in towards you. My pinkie finger should come pretty near. My thigh. Palms are still face down, putting the upper arm in that external rotation again and then the arms will come back out to the sides and up all the wild. The body's coming into extension. Okay, the trunk just for repetitions. We do a full breath cycle up. Here we go.

Seemed to return. So maybe you can use this as okay. Yes. Arms are supposed to be connected to our back muscles. Pull your arms towards your back muscles and get a little squeeze and then returned down. [inaudible] [inaudible] two more. [inaudible] taking flight perhaps and down last diamond [inaudible] lift and open. I'll go below you and down. Okay guys, put your hands near your chest.

Just give yourself a little press back into that rest pose. And again this morning, take your arms and turn palms face up and just reach your hips back towards your feet. Let's take a few or five or six. Nice deep breaths. Yeah. [inaudible] one more time. Uh, all right. What I'd like to do lastly is just kind of a, I don't want to say easy, but stretch for the hips. No ring.

Let's come on back to your back and hips being here. What I'm thinking, the site of the glutes or the hips and sometimes the standing work when we were co contracting so much in the pelvic area, we can get a little bit over done. So let's just do an easy cross left knee over right knee and the lady cross or ladies' Cross and then bring your thighs towards you and then hand on foot and just a real, you know, do what you need to do. This feels really good to my hips and I'm feeling it more on the hip with the leg that's on top. So it's up to you. And if, if you want to come out of level pelvis a little bit, maybe play with coming out of it and then reaching into it to see how just the stretch will shift across your glute and your hip. It does for me, it shifts a little bit. So it feels good to do both ranges have a little tilt and then a reach.

It's kind of using this one to cool down a little bit. Putting a little closure to the class. Okay. And just a quick switch with the legs the other way. And you know that one side always feels different. Thank goodness. Keeps it interesting.

What would it be like if we felt the same on both sides? You know, I've thought about that so many times with all of this. What would it feel like we, I mean, I mean it would probably feel more balanced, but what would we think about? I'd have to think about other things. Huh? [inaudible] maybe that's what it's about. We were given different sides for the reason of staying present in our mind and thinking about our movement rather than just autopilot. Cause you know our robots even on both sides.

Hmm. Maybe one more time of age. Yeah. Rocking. Yeah. And, and rocking out and does a quick hug of the knees still. So rock yourself up to finish. Nice work you guys. Thank you very much. Thank you. See.