Imagery-Focused Mat

Well, it's great to be with you at Palladio's any time. And I want to try a little concept that I've been working with. And just to give you a little history of it, is that a many years ago, over 20 years ago when I was first learning plots, these exercises, we didn't really have a place to go learn them. We would, you know, we'd go watch the masters work and they'd come back home and practice. And I got the wild idea that if I could take all of the exercises and practice them as a different system in my body. So the idea was that I could do everything as bones. Everything is cartilage, everything is muscles, everything is tendon as nervous tissue.

And then I start thinking, well, what about the digestive system? What about the circulatory system? What about the pulmonary system? What about the elimination system? All of these aspects of our bodies, our lymphatics, et cetera. So this class is built on the idea of using imagery and cues of moving pretty much from every part of our body except for the muscles. And so I hope you enjoy it.

And I'd love to hear what your thoughts are after the class. We are going to start standing up and I almost would rather you step onto the wood just so that you can, wherever you feel comfortable. And we're going to start with a bone stacking exercise. So just being aware of where our bones are in space and if you are comfortable closing your eyes and imagine that you are just your skeleton, just the skeleton and that skeleton is suspended by a very heavy elastic band from the ceiling such that you are suspended, not reaching. There's a little difference. So just in your body's fill, the difference between reaching your head for the ceiling versus feeling like you're reaching your feet for the floor. Can you feel the difference?

One's a little more relaxed. That's the one I want you to have. Now with that image, bring your attention down to your feet and just notice it as the bone sway forward and back sort of suspense, excuse me, suspended in the ceiling from that elastic band. Notice how in the way it goes forward, you can feel the toes and the metatarsal heads engage. And when you go back, you can feel the arch lift up a little bit in the toes, disengage. And that's just a normal mechanic. Now you can also do circles on your feet, so just go in little circles around your feets. You'll hit the inside outside of each foot rolling around and go back the other direction and just appreciate the articulation and the stability that comes from our feet.

Going up into the ankle is the Taylors and the Taylor's bone is wide in the front it looks like a s, a saddle of a horse. So if you were the horseman on it and the front of that saddle is wide. When you lean forward, the Tibi and the field that get pulled apart and they become stiff and you can feel the stiffness in your leg like you want to lift your heel up off of the floor. Can you feel that temptation to lift the heel up when you lean forward? That's a normal mechanics. So we want to feel that. And as you're leaning forward there, what else do you feel up in your body?

What do you feel in your abdomen, in your torso? What kind of things are happening there? Now let it come back just a little bit until all of the tone and the muscle relaxed, just enough to be really comfortable in that position. That's a position that we want to work from. And what I want you to be observing here is are there any restrictions in your body that you are aware of? Is there any asymmetries? The right side, the left side, the front, the back, and just be aware of it.

Take a little still picture in your head and you got it. Now Open your eyes and let's start on our backs. Knees Bent Hook, line position. So you're on your back on your mats and that sort of see what's going on. So the first texture is we're going to do is what we call pelvic clock. And that's the idea of the pelvis being very mobile.

I love the image of it being like a bowl of soup. So if you had that bowl of soup with the belly button, the pelvis, and the pubic bone as being the perimeter of the bowl and your bottom being the bottom of the bowl, the bowl could move around and very round. So imagine this bowl half full of your favorite lobster Bisque, or if you're a vegetarian, you could have your butternut squash bisque. But I want you to imagine just tilting that bowl of soup forward and back towards the feet and towards the shoulder and allowing things to articulate easily through the body. And as you start to do that, feel the rhythm of the Su in the bowl, moving back and forth. Now ideally we should feel that movement all the way up into our head and into our throat. So I want to shift the image now a bit. That movements happening, you're tilting anterior and posterior.

Open your mouth and imagine the connection between your mouth and your back end, right? So the digestive system where things come in or where things go out. And as you're moving it, just notice how the articulation of your spine actually pulls on the esophagus in your throat and also down in the bottom. So you can feel this beautiful system of digestion being moved. The idea of your Esophagus, your stomach, your small intestines, large intestines, and eventually elimination. Now tilt the pelvis to the right into the left.

And imagine yourself stirring the contents of your digestive system. You know, your stomach gurgles we move around. Sometimes that's actually a good thing because inside our intestines is where we absorb the minerals and the nutrients in our food on a daily basis. So if we move it around, we get those things sloshing around a little bit. We actually going to absorb the minerals and the vitamins more efficiently.

So tilting the pelvis to the right into the left. That's it. Now let's combine those and go on a diagonal. So you're going to take that pelvis, that pelvic clock down to the right foot and up to the left shoulder, and you find that, so it's an anterior tilt and a right rotation and a posterior tilt in a left rotation. That's right. So right foot, left shoulder, you'll find that. Now this is a normal diagonal, believe it or not, for walking. So if I'm walking and I want it to go down towards my right foot up towards my left shoulder, that's going to be the right leg back in a normal walking position. Let's switch sides and go with the left foot or the left pelvis going down to the foot and up towards the right shoulder. You find that diagonal sorta. This is normal movement, but this is important for us to understand.

You know what a good way to do this is? Exaggerate the anterior, exaggerate the anterior and you'll feel the movement cause I want to see your head's actually moving. I want to know that that intestine is pulling on the stomach and pulling on the esophagus and pulling up into your throat. I want to know that there's movement there. We deal a lot with people that have problems like reflux and digestive problems and lack of absorbing minerals and vitamins. A lot of times it's just because they lack movement, other digestive system and their whole body.

Let's finish up the pelvic clock with circumduction. So full circles in a clockwise direction. 12 one two three, four, five, six to the pubis, seven, eight, nine, 10 1112 back to the belly button. And just keep it going as if I was stirring that bisque or stirring that pot of soup. Yeah, and get it going two more times and then we'll reverse that direction back the other way. And again, just imagine yourself stirring the contents of your viscera. Forget about all the bones and muscles and just get things moving in there. Get things jiggling around a little bit. Okay, we're going to go right into the bridge.

So what I want you to do now is just going right in that bridge, that same concept, and we're going to peel the bottom up, pill the spine, up to the waist between the shoulder blades. Now stay in this upward position and notice the weight of the viscera coming towards your diaphragm and towards your heart and towards your lungs and feel the weight coming in there and in that position now taking a deep breath and push the viscera towards your pelvis. And then exhale, let it come back down, right. Just the visceral stay in the bridge, right in how? Pushing the visceral back to the pelvis, pushing it down and then exhale. Let it come back into the chest. Yes, right. One more time. Inhale, pushing it away. Exhale. Let it drop back down. And as you do that, roll your spine back down onto the mat. So a little more fluidity this time. Just rolling up and rolling down.

I want you to do three bridges on your own and just think again of moving the viscera up and down. So when you think of Viscera, we have things like your bladder. We have your kidneys, we have your intestines, your liver, your stomach, your pancreas in your spleen. I don't think I left any major organs out. So just rolling that up and down a couple times and feel the movement inside there. Notice how your breath actually moves the liver. Your breath actually moves the stomach. Last one, bring the back of your hands together. When you come all the way down on this last one and arrest the hands on your chest. Yeah. And with the hands resting on the chest like this. So the index finger comes down. Yeah, just like that.

And we're gonna imagine that connective tissue in the back. Rolling up into chest lift. There we go. And back down. We're going to do four or five chest lifts and I want you to think of the Cheff lit chest lift as mobilizing a little bit of the nervous system. So your brain is the center of the nervous system. The nerves come down like trees and roots and everywhere else.

And I just want you to feel yourself sort of pulling the roots up a little bit from your arms and your back by lifting your head and shoulders and you feel that lifting idea, lifting and just think of moving the central nervous system up and down. One more time. And this time bring your hands behind your head. Going right into the full chest lift. We roll up our Cli arms with an inhalation, hands behind the thighs and lift up a little bit higher. Maintain that position as you inhale, bring the hands back behind the head and exhale down.

Now an image I want you to create is the diaphragm sits on top of the liver. And all we want to do in this position is slide the lung and the diaphragm on top of the liver and the stomach. So as you're coming up, it's not about muscle. You just going to slide the lung upon up and over those organs. Then inhale to give you stability. Grab the back of the thighs, exhale, come up a little bit higher, sliding the lungs over the liver and the stomach. Good. And then inhale and again, bringing the hands back behind the head and rolling down. Now remember, inhaling is just about ribs moving. It's just about ribs moving.

So if we want to create a little assistance for ourselves while we're up, inhale into the back like you're feeling a cell. Okay, so let's do this one more time. We're going to move the lungs over the liver. Exhale enough. In inhale, filling the cell in the back of the lungs, bringing the hands to the thighs. Exhale, slide a little bit more over the liver cause they're very slippery organs. Inhale into the back of the ribs, bringing the hands back behind the head and you notice how easy it is to stay in that position. Now in the next hill rolling down, right? So sometimes people fight these exercises trying to be able to come up and they're using way too many muscles. So simplify it.

Thinking of some Oregon's moving some bones moving much, much friendlier than others. Okay. What we're gonna do now is bring your legs up to 90 90 Yup. Grab the back of your thighs and we're going to go into a modified roll-up. So the key here is to use as little muscle as possible and you're going to really use this, probably going to be your fingers, right? So I'm going to have you send your feet away and just fill your Oregon's slithering over each other.

Slither over the liver, the liver slivers slithers over the [inaudible] kidneys, the kidneys over the pelvis, sending the feet away until you clump into a seated position. Great. Taking a deep breath. Send the kidneys back first. Then the liver, the stomach and the pancreas over those organs. Then the lungs. Then the heart, send the heart straight back into the floor and rolled down. Let's do that two more times again. Every time, less and less strain, greater and greater ease.

Keep your throat open so that you're exhaling as you come up. So those lungs never stop you from moving up. Okay? Doing great job and rolling down. Now laying all the way down, doing a full roll up. So straighten those legs out on the floor. We are going to, you got it? Sing.

You've never done a roll up with me without saying, right? No. Okay. So this is about singing. Now why do we sing? We sing because the epiglottitis and the vocal chords actually control the intra abdominal pressure and they can have a nice stream of air coming out. So if we're singing one, two, three, four, five, six, seven, eight, eight, seven, six, five, four, three, two, one. Now what's important about that is that you don't get caught holding your breath, right? So this is roll-up is going to be what Joe intended, which was to fully get all the air out of your lungs.

So arms up over your head on the floor, on the floor, taking a deep breath. Bring the arms up over your chest as we roll up. We're singing. One, two, three, four, five, six, seven, eight, eight, seven, six, five, four, three, two, one. Now a common mistake here is it to get to four, five, and six and it sounds like this. One, two, three, four, five, six, seven, eight, eight, seven, six, five, four, three, two, one. So I want you to belt it out on four or five and six.

If you sing it really beautiful, it'll be the last one you do in this class. Here we go. Deep breath in. Hands come up. I want to hear the opera singing. One, two, three, or five. Six, seven, eight. Much better up by the way. A seven, six, five, four, three, two, one. Does that make you roll up a lot easier? Yeah, I looked a little easier. That was good. All right, let's roll over onto your right side for some sidekick.

Now inside kick, what I want you to imagine now, we often have people complain to things like cyanic nerve problems and the radicular symptoms down their legs. This is a neuro mobilization exercise. So what we want to do is nerves do not like to be stretched. They like to be moved, they love being moved. They don't like being stretched. So a static stretch just holding it doesn't like it, but it loves sidekick, loves sidekick. So let's come up onto our forum, give ourselves a little bit of a challenge, get your body organized in a nice space and again, imagine the brain being part of that nervous system. And then the tree of nerves coming down into your arms.

You'll feel it across your chest, down through your body, through your spine, and then down through the legs. Lifting that left leg up as high as you can without losing your body position. And then bring it halfway down and up and down and up and down and up and down and up. Halfway down circles going forward. And one, two little tiny circles, four, five, six, seven and reverse and go. One, two, three, four kidding. Ready to move the nerves and side kick. Forward pump, pump and back. Pump, pump member likes movement and back pump. Pump and front and back and front pump and back.

Last one and back. Leave it there. Leave it there. Take that left hand. Now reach it opposite. So you're taking the nerves opposite directions. Taking a deep breath and when you exhale, feel the belly button and the l three connect. Z making a B sound. Let's try it together. Deep breath in z.

Feel that connection. Feel that vibration vibrating all the way through the nerves from the left middle finger down to the left. Big Toe. Roll over onto your Tommy's fantastic. Rest your head on the back of your hands in that position yet. And what I want you to do is just push gently with your arms into the floor. And all I want to do is learn how to lift up my head, my neck, in the first couple of Vertebra of the thoracic spine.

So as you press gently into that Mat, fill your head, reaching long in, coming up into a position. Now in that position, what I want you to do is open your throat, take in a breath, and let out the sound. Uh, can you do that? Make that sound. Ah, come on guys. This is the Mormon Tabernacle choir. Let's do it. Um, make a sound. I don't care if it's in kid pitch or not. Now stop for a second. Go into hyper extension. Lift your head up higher like hyperextension and make that Nice, beautiful sound again.

And can you feel the difference is a little harder there. So now start there and make the sound round as you bring your head into the right alignment, right? It's just teaching them where that alignment is. So you start with hyperextension of the head, taking a deep breath. Start making this sound. Uh Huh.

Make the sound around by lengthening the back of your neck. Stop right there. Stop right there. That's a beautiful position. Okay, now bring your hands up to your head and the elbows up to your head. There you go. Good. Now, what you've just done is you've used the alignment of your trachea and your wind pipe to tell you where the best place for your head and neck to be in that upper thoracic. Is that cool? Good. And now bring your hands down to the side of your chest. Elbows up. Let's go right into priests. One. Swan one. We're going to start with pre one.

Elbows are up towards the ceiling and we're going to draw those elbows down to get into l to t 11 and 12, not going into the lumbar spine. Can you find that position and in that position? Alright, there we go. Good. Taking that deep breath and see how you feel with your sound quality. Uh, your throat open. Good. Now from there we're going to push right up into and on our thighs. Okay.

And we want to avoid anything happen in that low backs. We're just going to go right up onto those thighs. Good. And then let ourselves back down. Let's see if we can do that fluidly. Now with that image of that trachea being nice and open all the way into your lungs, elbows come down the connection to the front of the rib cage and up we go onto your thoughts. Excellent. And like down. Let's roll over onto our left side and continue with the side tick position.

You know exactly where we're supposed to be coming up onto that forearm. Get up on that form, fill that length through the body, and we're going to think about that nervous system again. Reaching out through the whole body, lifting the right leg up as high as we can without losing that posture down and up and down and up and down and up. Half weighed down, circles going forward. And Yeah, one, two, three, four, five, six, seven and reverse and go. One, two, three, four, five, six things. [inaudible]. Do you know that nervous system? Here we go with the double pump forward and [inaudible] pump and back and pump and back.

Mobilize the nerve and n and x and n and x last one. Yeah, and leave the leg back. Take that right arm, reach it forward. Opposite of that right leg. Taking a deep breath and with the sound of a B xconnect and reach and feel that buzz, that vibration through the whole body until there is no more air left and then roll over onto your tummies. Beautiful. Now in this position, we're going to push ourselves right up into quadra pet onto your hands and knees. Yes. Alright, so in quadrant paired, what we want to do is similar, we did with a pelvic clock. So we want to do that circumduction with the pelvis and we're still thinking of all the systems now, but I'm going to add a few more systems to you.

So I want you to thinking of the circulatory system in your body, that's where it comes from. Your heart, your arteries, and your veins, particularly the big ones that run down the front of your spine. So you have the Vena caver coming up and you have the descending aorta running down your spine. So as you go into circumduction with your spine and quadruples moving your body, everybody know what that looks like. Do you want me to show you? There you go. Good. If I had hair, the beautiful just like you and going that full movement and just fill yourself, massaging the aorta and threw yourself, massage in the vne care, fill the heart, being massaged, feel the blood flowing through your spine. You're actually going to feel a little bit of heat and you feel the heat starting to come on another warm up and then go the other direction, massaging back the other way. So again, lots of movement, spine, all the way around, flection, extension, lateral flection.

Let that move and enjoy that. Beautiful we doing all right. All right, now go into your best quadramed position. Yep. Behind that neutral spine, a little bit of lumbar curve, a little bit of cervical curve. You're there. Now what I want you to do is allow the belly to extend towards the floor without losing the lumbar neutral position. You're going to do that by breathing the answer.

Your diaphragm is going to push the belly down towards the Mat and then when you exhale, pull the belly back up into the spine without moving the spine. So again, we're moving that viscera deep breath in. Presses the belly down towards the Mat, and then when you exhale, relax, the belly is drawn back up into the spine. Let's do that three more times. Just again, moving that belly, expanding that anterior abdominal wall, letting your diaphragm really open up and press down. See how deep of a breath can you take into the belly? Let gravity help you as that breath comes in, and then exhale, draw it right back up into you. Let's do that one more time.

Very good. Now this time we're going to do is go right into your quad, repaired alternating arms and legs, right? So we're in that nice position. Last exercise in Quadro pad. I want you to think again now, not only of the nervous system, but I want you to think of the circulation all the way down into your fingers and your toes. You can take right hand, left leg as you exhale and reach them in opposite direction. Feel the flow of energy between that right hand and left leg going right through your body, all connected. Inhale, bring them back yet. Exhale, reach the left hand, right leg out, reaching through that connection and help bring them back in and notice how each time it gets a little bit easier using the energy of the blood flow to bring that leg out, not muscles switch and back. Last one, switch and relaxed and we're going to sit down so that we're all facing the front of the room in a mermaid position with the right leg in front. Let's face that way. Is that the front of the room? Is the phone whatever you want. That's face the camera so people can see your beautiful faces. Yes.

Right leg in front, left leg to the side. We're all there. Beautiful. Okay. Now right hand on the mat, left hand behind your head there. Take your left elbow. A lot of times we misunderstand the mermaid. Let your left elbow. We write up a drop down just enough to give you something to push off of and actually to side bend over. Taking that position over.

Now take your left elbow and reach it up towards the ceiling. Inhaling into the left lung, create that space. We're looking for lateral flection to happen up in the ribs and up in the lungs. So fill this coming up. That's it. There it is, and give me that little bit of opposition. With that right hand, you're sort of pushing into that left lung. Good. One more big breath there. And then when you exhale, we're going to come up and over to the left sides.

Whole left hand, goes down onto the floor, right hand goes behind your head, and we're going to do the same thing to the left. Now this side, I call the mechanical side because your right hip can't come up and so it's really going to challenge you to open up that space between the ribs and get that nice opening of that intercostal on that right side. So really fill the lungs expanding on the right. Good. Let's do one more breath there and then we're going to go a little bit faster with the gesture arm floating are, we're going to come to the right side, take that left hand and reach the left hand. Now, not just the elbow, but reach the whole left hand over that beautiful mermaid position and up and over to the left like seaweed in the ocean and up and over to the right. Beautiful and up and over to the left. Now let's shift our vision of this. We're actually moving the liver over the kidneys, so you go into the right, stay there for a second.

Can you find your liver underneath your lung and find the kidney down-low? You with me right now? Feel how slippery that is as it slides and opens up as you side bend to the right and let's come back over to the left side, sending the stomach and the spleen to the right, underneath the lung on the left, and you feel that slipperiness make it slippery. Let's go a little bit quicker again. Moving the Oregon's up and over the liver to the right, up and over to the stomach on the left, up and over. The kidneys on the right, creating that space, the kidneys on the left and relax.

Put your hands behind you. Switch your legs to the other side and we'll start with the left hand on the right hand behind your head. Same idea here we go. Up and over to the left. Stay there. Let's use that breath to help us open up that rib again because it's different on this side. Take your time, two more breaths. And when you exhale, if you think about it, actually exhale from the underside. Yeah, so you inhale into the right lung. Exhale for the lift of the ribs on the left. Yes. All right, let's take it over to the right side.

Same thing there, right? Stay there. Fill that breath, fill that expansion. Stay between those two panes of glass, and you can also pay attention now to where your kidney and your liver are. So we move a little bit faster. You're just going to slide just like the Oregon slide over each other and we're ready to go there now. So up and over to the left. Slide in the organs and reaching and up and over to the right, slightly over the liver, over the kidney, up and over to the left, over the stomach, the spleen and the kidney.

And I've been over to the right fill the Oregon, sliding the lung, sliding over the diaphragm, the diaphragm over the organs. One more time over to the right and relax the swing your legs towards the window to the right. So long sit position, spine stretch exercise in that spine stretch position. Now take your fingers down to the side. Think of your disc as being little balloons or a little inner tubes between your Vertebra. So you have 24 Vertebra, 22 disc, the disc, or about maybe half a centimeter in height. And I want you to imagine that they could be pumped up like the tube of an inn on a, on a bicycle. And I want you to reach to the crown of your head and feel sh fill it, lengthening. You remember this exercise? Good.

Now fill that like now in that lengthened position, sitting nice and tall. Take your fingers and walk them out on the forest. Far as you can keep them in touch with the floor and keep walking them out. Now you're going to feel what we call a little bit of neuro tension. That's actually a good thing cause that whole fashional structure.

We tend to sit in chairs and bent over people as PyLadies teachers all day long, and so opening up the front of that chest is crucial. You feeling it yet? All right, good. Now let those arms float up. Hug that imaginary tree in front and take it up and over into spine stretch going up and over your legs all the way over. Now I like to let my hands come down just outside the legs, palms up, let 'em rest on the ground. They're taking a deep breath and relax your face that your lips become heavy, where you can almost feel like the blood's coming into your lips for that heavy phase. Take in one more breath and now stack your spine up from the disc.

So we're going to be sending the disk forward at each segment, stacking the vertebrae up all the way to the neck. Again, fingers are on the floor. We'll speed it up a little bit. Walking the fingers out, floating the arms up, hugging the imaginary tree up in over the legs into spine. Stretch back to the hands. Come on the floor, taking a deep breath. Exhale, stack the spine of dragging the hands back, stacking that spine up. Pump it up. Sh walk the fingers out. One more time. Lifted up. Hug that tree up in over. Yes.

Now while you're up and over in this last one, I want you to imagine your kidneys pushing back a little bit. Yeah, and what you're going to do is take your bladder and use your bladder to stack your spine. UPS will fill the bladder lifting up to stack that spine up. Can you feel that? And all the way up you can for that bladder lifting all the way up into the crown of the head. Bring your arms across your chest, going into spine twist. You can open your legs a little bit more if you like. Here's a beautiful cue on this one.

Imagine your heart being surrounded by two lungs that are like scrub brushes. And we're going to scrub the heart a little bit and massage the heart with the lungs. So we're just going to go rolled to the right to the left, but a little bit quicker and a little bit easier. So just spiraling right on that axis. You're still pumped up through the disc and we're just scrubbing the heart back and forth. Now if you open your throat, you're going to hear the lungs squishing. Yeah.

Nice. Now let's go into spine twist. Taking our arms out, slow it down a little bit that have the same ease of movement. So fill the lungs going around the heart as you spin to the right. Beautiful, right there. Taking a nice deep breath and feel the pressure on the heart. Lifting you up tall and as you exhale, spring back around to the left side.

Taking a deep breath, putting a little pressure on the heart. Exhale, spring, back around to the right side. Nice inhale. Exhale. Massaging that hard around to the left. Nice. You're getting good movement right from the axis we want. Last one to the right and last one to the left. Beautiful. Go ahead and scoot to the front of your mat.

Roll down onto your spines. Knees at 90 90 is come time to do our hundreds. A little late, but better late than never. But now we are going to feel how wonderful it feels is we really heat up the center of our body. Take your breath. Exhale, rolling up. You're gonna roll the lungs up over the liver just in that nice position. Beautiful hands are pumping. If you want to lengthen the legs out, you can or you can leave them bent. But I want you to focus on your breath.

So as you inhale, feel the cell up from behind. As you exhale, draw it in from the front, right? So we're going to think of as inhaling, moving the lung up over the liver. Exhaling, pulling the bladder down and back. You got it. Inhaling, liver lifts up, exhaling.

Bladder draws down and in and acts. It should feel a little bit easier. I you get a little break in between. Every breath, not so hard to maintain. You've got five more beats and out and relax. Rolling down. Beautiful. How'd that feel? Okay. Yeah, you can see how just using your lungs the right way and move in the right place.

You give your abdominal muscles a little rest and actually concentrate on what the exercise was about, which was breathing. All right, good. All right, so from there, I want to go into rollover. Okay. So your bodies are all warmed up, ready to go into a rollover. So your hands are to your side as being your legs up to 90 90 and what we're gonna think of is we're gonna lead the way sounds sort of bad, but we're thinking digestive system, right? So we're going to lead the way with the rectum is my dad would say rectum nearly killed him. But we're going to roll up and we're just going to start thinking apart.

Just think of the tubes moving. Right? So what has to happen now is if you use a lot of abdominal muscles to do the rollover, it's going to get in your way. You don't want the stiffness there. I rather see you have your arms out a little bit wider and if you're going to create stiffness anywhere, creates stiffness just in that top little band across your shoulders and really keep this loose, right? So we're going to take the rectum, we're going to take the bladder, we're going to take the kidneys and we're just going to peel. Enroll those organs up off the Mat. You're ready. Reached the legs up to the ceiling and just start peeling the Oregons off as you take your legs back. Beautiful. Keep the legs horizontal to the floor, taking a breath, let your lungs and ribs lead the way coming down.

Then the liver, right? Then the kidneys, then the bladder, and then the legs. We'll do that again. You're ready and breath in. Exhale, peel the bladder up, kidneys up the tubes, up everything current. Now stay there. Taking a deep breath with your diaphragm and actually push the viscera up toward your sit bone. So get those sit bones up a little bit higher using your diaphragm. Yeah. And then from there, let the ribs in the lungs move down to the mat so you're not having so much pressure on your neck. Can you feel that change of pressure?

We're going to do that one more time. Rolling your way down and what you're going to notice is you're not going to need to use your arms so much on this. Next one. Here we go. Deep breath in. Exhale. Bring the legs towards the center right now. Can you take your arms up towards the ceiling? See if you can get your arms up towards the ceiling.

You're going to have to allow those lungs to soften a little bit to have the balance on the shoulder blades. Can you feel that it can't be on the head and now as you're going, as you take a deep breaths and that visceral way, that's what's holding you up is the diaphragm pushing your guts up. Now as you exhale, the lungs are going to soften. The liver is going to soften and you're going to roll your way down. Keeping the weight is the legs is the counterweight or the counter lever as best she can. Melting, melting, melting, melting, melting. Beautiful.

We're going to go right into corkscrew. Hands come down. We're going to roll up. We're going to take our weight over to the right side and roll through the right side. Here we go. All together, corkscrew bodies up, legs up. Take the weight over to the right side and roll down through the right long. The right liver. There's only one liver, the right kidney swinging around to the other side and roll up the other side. So again, just think of rolling through and massage organs down to the left.

The left long right the stomach. Sweep it around, back up. Lovely. One more time. Each size. Sweep it down, sweep it around and roll it up. Moving through the organs. When you get up to the top, can you lift your hands off the mat just for a second? Just show me that you're in the right place. Beautiful hands back down. Roll down the opposite side last time and relax. Very good. Grabbed the back of your thighs as you roll down, roll up into a seated position, going into rolling like a ball.

Now rolling like a ball. I want you to imagine, think of your lymphatic tissues, right? The lymphatic fluid is in all your body, the extracellular fluid. And we want to create like a centrifuge. We want to get it moving. So we're going to do that in rolling like a ball. We're going to taking a deep breath and we're just going to feel the fluid moving in our body like a circle. Just keep rocking. Just keep going back and forth and feel the fluid in your bodies.

If you were filled with water, a big bowl, the fluid is moving back and forth through your body. Give it a chance to actually move. Be centrifuged be freed up from areas that are stagnant in your body. One more time. Come on up. Find a balance. Slip your hands between your legs into the seal. The same thing now, so we're just changing the hip joint where there's a whole bunch of lymphatic nodes there, right? So now the same thing.

Imagine the fluid moving through those hips as you go back and forth doing the seal. Keep that open. So imagine other fluid from your feet pointing down the legs, going into the groin, being absorbed into the large lymphatic vessels, going back to your heart and being pumped around and purified through the kidneys and through the liver. Two more times. Now on this last one, you're going to come up and find your balance. Can you grab the top of the legs openly? Rocker, open leg rocker. Bring those legs up. Yeah, find that place. Now what I want you to do is send the kidneys back a little bit, just a little bit. Send the kidneys back.

That's your open the rocker right there. You got it. When you're ready, you can inhale back. You still centrifuging the lymphatic fluid and find that connection and back. I'm gonna do three of them on the third one. Find your balance and stay. Third one. Find your balance and stay. You got it. You got it. Now let's create that idea of energy with fluid.

Can you create the energy of fluid for the fluid running through your feet and your legs? Imagine them just moving back and forth real fast. The fluid, the blood, the lymphatic tissue, everything moving, the nerve tissue, everything moving back and forth. Bring your legs low, closer together. Send the kidneys back down towards the mat a little bit. Release your legs into the teaser position. Drop your legs down three inches, just the legs and back up. Drop the legs down six inches and back up. Drop the legs down a foot and back up. Leave the legs there.

Drop your body down three inches through the kidneys and back up. Now drop down into the liver and back up. Now drop down into the lung and back up both legs and body. Same thing. Kidneys and legs come down and up. Liver and legs come down good and up.

And the former Koi all the way down to the lungs and up and roll yourself back down onto your backs. Excellent job. Give yourself a hug with your knees into your chest. Nice job with those teasers. Impressive. Impressive. So we're gonna go into little leg pull activity. Okay? So what you're going to do is just grab the back of your thighs and do a modified roll up into your sitting. And take your hands back behind you.

We're going to keep the knees bent for the first set of leg pull. All right, so the hands are behind you. Traditionally the hands will be pointed back towards you. However, if that's uncomfortable for you, your wrist, I'm finally turn your wrist out or back. Either one's fine. Okay, so from here what we're gonna do is we're gonna lift the bottom right and go into like that a hundred position with bent knees. That's right. Now in this position, I want you to use your breath and your heart to create circulation. So we're going to breathe ass breath, pump it, and relax. Let the bottoms come down. All right, now, straight legs, we're gonna do deeper breaths, but you're going to feel that same energy floating through.

It's what's going to hold you up. It's not your tendons and ligaments in the knee holding you up. It's the energy moving through your system, right? So think of that breath, that Pronto, that energy, that ci on through your bodies. Bring your body up. Legs are long right there. Deep breath in. Get the energy all the way through that Eric comes in.

It's like pumping up and entered too. Those legs are strong. Inner Tube, right leg comes up and down. Left leg comes up and down, right? Les Comes up and down. Left leg comes up and down. Last one on the right and down. Left one, up and down. Bottom comes down. Cross your legs. Roll over your legs, right. Roll over your legs into a prone position. Sorry. You got it. Yep. The transfer. There we go. And the prone position.

We're going to go into a leg pull front. We're going to do the same energy. When you're ready on three, we're going to go up into a plank position. Hey, ready? One, two, three. Up into plank. Take a deep breath in. Fill the pumping up the inner tubes of your body. [inaudible]. Feel that pumping up. Lots of energy. When you're ready. Here we go.

Right leg up and down. Left leg, up and down. Right leg, up and down. Left leg, up and down. Last one on the right. Last one on the left. Give me a perfect pushup. One perfect pushup. Use that strength, that energy. Walk your hands back to your legs. Walk back to your legs. Leave yourself in that flex position there. Feel the blood running down to your head. Yeah, and what you're going to do is you're going to create a reverse pump.

We're going to start sending the blood down towards your legs from your head. Just create the stiffness around your neck and then your chest. Soften your knees. Send the tailbone down. The bladder lifts up. Stacking the Oregon, stacking the spine, the disc moving forward the spine coming up one segment at a time. Up Nice and tall. The disc [inaudible].

Take another deep breath. One more. Roll down and roll up. Heading Klein's. Send the disc back the segments back to one t, two t three t four sliding the lungs over the liver, the liver, over the kidneys, all the way down. Taking a deep breath. As you exhale, the bladder lifts up into your sacrum. The kidneys lift up in your low back. The liver lifts up into your thoracic. The root, the lungs lift up.

The heart is the last piece that comes up in the head. Just naturally rolls up. Now in this position, close your eyes. Imagine that skeleton suspended from the ceiling. Once again, the body's a bones. Balanced bones on your feet. Appreciate the alignment. Appreciate the energy and your body. Appreciate the awareness of where your head, your neck, your shoulders, your ribs, your pelvis, your femurs, your legs, your feet. Appreciate the energy vibrating through your organs, around your heart, around your lungs, the liver. Filtering out the toxins, your kidneys, your digestive system, the lymphatic system, the circulatory system buzzing through your arms and legs.

Your scalp is buzzing. The nervous system is awake and alert. You can feel it communicating all the way through the entire body. Very happy body. When you're ready, open your eyes. All right. I just have a question for Ya. What are you feeling?

What do you feel? Lighter, fluid, good. Is it different than maybe you feel in some other classes? What were some things that were different that you might have noticed this? The sliding part of that things with just, I don't know if it's the word or if it's that I can actually image it, but it felt easier. Good, good. You know, people tend to be more familiar with organs like lungs and liver and stomach than they are with things like vertebra, muscles and disk. So because we often talk about having people have kidney problems and liver problems and you know where their lungs are, it might not be accurate, but they tend to respond pretty well to the queuing.

What are some other things that you noticed? Anything else that you noticed in your body? Emotion is good, so you felt like you almost got out of your own way, right? Because a lot of times when we're trying to move as muscles and bones and ligaments, we get in our own way. We have this preconceived notions of muscles that are moving in our body through space. Do you think your muscles worked while you were doing these exercises?

You bet they did. Just enough. As much as necessary, as little as possible. That's right. Well, I hope you enjoyed the class and the true invigorated that you feel energy. Maybe a little more awareness and consciousness of your whole being. And I guess the biggest thing to understand is that when we are moving our body, we move every system of our body. And it's important for us to understand that even people who don't have access to use their legs volitionally still have circulation, still have nerves to have muscle tissue stuff, Fascia that need to be moved.

Everybody needs to move. Movement equals happiness. Take that home. This is Dr. Brandon Anderson on plot. He's any time come visit us at Pollstar in the future and we look forward to seeing you here in the future. Thank you. Hello. [inaudible].