Total Body Magic Circle

So today we're going to work with the ring. So what I want you to do is bring your arms straight out in front of you, and when you get to hold the ring in the heels of your hands and then lift through the spine. So we're gonna shift the body forward at the ankles and we're just going to start to take the ring over ahead. So we're just changing the gravitational pull against the center of the body. So just start really lifting through the waist and then just shift back over your feet. Let the ring drop down.

Just playing with gravity here for a moment or two. So reaching for letting this spine stretch out through the ring and bringing the ring back down in front as we just step right back over our feet. We're gonna do that one more time, leaning in and then standing up and then continue to hold the ring in the hills of your hands, but allow to drop down just a little bit. Inhale here. As you exhale, press slightly into the ring with the upper arms and slowly roll the spine down towards the floor. So imagine that you're diving towards the center of the ring with the top of your head. When you get to the floor, if you want to go a little further and the ring is on the ground, just bend your elbows and lower your spine more. Inhale there and then as we exhale, start to draw up through the center of the body.

Apply just a little upper arm pressure on the ring and roll through the spine. Stand up, take the ring just out in front. Inhale again. Exhale. Allow the ring to come down. [inaudible] let the head draw down and lift and support through the center of the body. As the body comes all the way down towards the floor, decide there whether or not you want to bend and go lower or not. Inhale and exhale as we roll ourselves back up.

So just sliding the pelvis underneath. Rounding the spine out, letting the head the last thing to lift. Take the ring up here. One more time in here. XL feel the head dropped. Their ring carries, or it's like a vortex that's pulling the spine down. As the spine is going down. There's always a conscious efforting to feel that there's support through the center of the body. Posy. Inhale, exhale to lift back up and then lifting the body all the way up. We're going to take the ring out in front of us. I'm gonna walk their feet a little wider, pretty wide actually.

So the heels are in and the toes are apart. So who's holding this position here? No way to do is press into the ring and notice that as you press into the ring, Deb, lean forward just a little towards me. As you press into the ring, press, not just with your arms, but also with the sides of your body. So we're going to press it and we're going to bend the knees. You want to keep the body just over, tuck the pelvis a little bit down, and then we're going to stretch the ring apart and stand up. We're going to press in. Inhale, bend and pull.

The ring apart is we stand up. So I want you to focus as you're doing that ring work on creating work through the entire trunk, right? So the ring is a cylinder. I can think of our trunk as a cylinder, so we work through that as well. In addition to that, we're going to move on. We're going to bend the arms this time and then the knees, and then we're gonna pull the ring apart as we stand up. Squeeze the ring, bend the knees. Nice. Pull the ring apart as you stand up.

So it's not just our more work. We're getting nice, strong, upper backward. Bend your elbows, Casey, as you're, as you bend your knees so your arms are going to come towards your body. That's it. And then pull apart and as you bend and bring the ring into your chest, drop the shoulders down, away from the ears, and then we reach out. We'll do about four more. Ben, Paul, stretch out. Oh, sorry. I just reversed it. I need it and I then squeeze. Stretch. Paul, try not to lean forward so you only go as you as far as you can say.

Totally upright. Stretch. Pull. One more. Bend, squeeze, stretch, pull. Stay here. Take the ring overhead. We're going to reach over towards the ocean in here. Let the body just drift over to the side. Exhale to pull yourself back. [inaudible] anything else? We reach over towards the opposite direction. Keep the head align right between the arms and an XL to lift up. Then the knees.

I'm going to do that again. We reach over and lifter and reach all the way over and lifter taking the ring down the front of the body all the way. We're just going to walk the feet together and sit down on the mat. Okay, well finding your way onto your mat this way. Take the ring and Hook it just underneath your knees. Feet are going to be just parallel to one another, so right in that little divot below the kneecap is where I want you to place your ring and then push your ring down intuitions and lift your back and inhale here. As you exhale, draw back. We're through the waist, but keep pushing into the shins as though the ring is holding you up as you're trying to work against it in how the ring presses down. When we build the spine back to straight. Exhale, push down into the knees and sly backwards.

So we dig deep into the um, spine with the abdominals, and then stretch up. One more time. Exhale, curl. Try to round the spine without elevating the shoulders too much. And then inhale to the left. I'm going to take that ring away. Inhale here. Exhale, create the same energy. So the drawing back through the abdominals. As the ring reaches for roll down, find your lower back against the mat.

Pause there in here and then roll back up. So as the ring reaches forward, we're pulling back against the spine with the abdominals, creating a long c shape. And then we're going to lift the spine tall. Inhale, exhale, curl. Roll backwards. Pressing into the ring a little bit all the time. Pause to breathe in. Breathe out as we roll. Baca, Roll Baca. And then Ilan Gate the back. Lift up tall. One more time round.

Roll back. Pause in here. Exhale, curl the spine up. Feeling the shoulder girdle working and left. Going to roll down. I'm going to find that same low position right on the base of the right at the bottom of the spine. As you inhale, roll like a steering wheel, bring your ring up right over towards me and exhale as we come back to center in hills, we rotate bringing one hand right on top of the other Xcels we come back to center. Inhale as we rotate, exhale as we come back to center. Inhale as we rotate, exhale as we come back to center.

One more time through big twist and center, big twist and center. Pause in center, take a breath, roll the spine on, reach forward and then long gate the back again. Twist your body so they ring is coming in my direction. Roll down through this vine on that side, keeping the pelvis squared. Pause when you reach about your shoulder blades, lift your ring over your head as you come to center. Rotate over to the other side. Oral up that side.

Working with control. Lift all the way up to tall and center. Inhale, we'll go the other way. Xcel feel the spine chain to the pelvis comes out from underneath us, we find the lower back. Will you reach up? Stay lifted, Casey C lifted. That's it. Reach across and rural and fine center. And one more time through. Let's speed it up. A little Xcel to rural. So we make it a little bit more fluid in here. We reach up and over x. So we roll up the opposite side.

Coming all the way up tall. Find Center last time. Inhale, exhale, round. Inhale up, bend over. Exhale, roll on. Find Center. And now slowly with control we just bring our bodies down onto the map. So scoot yourself into towards your feet. Keep your feet lined up with your pelvis and the ring in between your knees.

The arms are gonna rest down on the ground. So the feet are going to be a little bit inside of where the knees are. You don't have to be all the way together. CCU can be a little bit open or all the way together. It will be harder. So you decide.

So from here we're going to squeeze and I want you to squeeze the ring. So quite obviously and release. That's an inner thigh exercise. But see if you can generate work all the way up through your trunk, has that ring gets squeezed and XL to squeeze and in how Jaleco but not all the way and exhale to squeeze and release, but not all the way. And one more hold there. We're gonna let the pelvis start to lift now. So we're rolling the hips up, coming up into hip extension, press down through the feet and up through the hips.

The ribs stay right below the pelvis. Great positions guys. And now we're going to squeeze again. So feel that both legs are evenly pressing in to their ring and two and one. And then keep that ring nice and tight as you would now roll the spine down. Oh, and we're going to do it again. So open and close, a little quicker.

Wa and all the same focus. Feel the abdominals working. Feel the reach of the arms too. And when we keep the squeeze, we roll the spine up. Press down through your arms as your pelvis lifts up. Feel that nice strong line and squeeze what and two and three and four and five. Roll this. Find out.

Keep the shoulder blades pinned back so the chest is broad and open. Last time through and press and press. So continue to generate work through your mid section. Here's two. Here's one. We roll the spine up all the way holding at the top.

Last five, squeeze. Squeeze. Make them as big as you can this time. Last two or continue to make them as big as you can. Hold it there. Bring your arms over your head. Exhale, roll the spine down. And as a spine comes down, feel that the arms reach oppositionally away from you as you come down through your pelvis.

Let the feet slide a little closer to you and then lift the legs up so that they're at a tabletop position with the feet together. Bring your arms out to your sides and we're going to do this spine twist here and an inhale and bring both knees over towards my direction. And then exhale from the opposite side of the body. We drag the legs back through center in house, we bring the legs up and over to the other side and exhale as we drag back. Now if your inner thighs aren't too tired, you could add a little squeeze, right?

So you could squeeze and drag the Fi's to center and inhale to reach over. Let the ring separate and Xcel to squeeze and come back to center. And even more interesting still hold here. Stretch the legs out, pressing into your ring and pull back to center. Fold in. Inhale as you reach across. Exhale, stretch the legs out, press into the ring and pull back to center. Fold it.

And let's do that one more time through. Reach out, stretch out, squeeze, pull through center and fold the Neesen. Last one. Inhale, lots of work through the way. Find stretch, drag back. And then the knees. Take the ring out from between your knees. Place your feet on the floor. Allow the knees to open up, out to the sides and just take a moment there to let the inner thighs have a little break. While that's happening, bring the ring behind your head. So the a ring rest just at the base of the skull and then let the leg slide back together. So your hands are holding on the underside of the upper ring in him. And as you exhale, you're gonna let your head say heavy in your hands.

We're gonna lift the head and chest. Pause there. Inhale to look for a little bit more hike and then XL to lower the body down. As we're going to do that, we're pressing our very tired legs together. Exhale, curling, Huh? Pause. Notice if you're trying to lift your head off the ring and let the rings, uh, the head settle in the ring and then down and again, XL to left. This time hold head settling into the ring. We're going to inhale.

We're going to lift the left leg towards the body. We're going to inhale in. Place that leg down. Exhale, lift the right leg towards the body. Inhale to place that leg down. Exhale, left leg. Inhale down. Exhale rightly. Inhale down. Exhale, one more.

Inhale down. Exhale, right leg. Inhale, pause, and exhale to lower the body down. We're going to add a little rotation to that, so again, notice the positioning of the head. Exhale, curling the head and chest up, letting the ring just support the neck from here. Rotate towards me as you lift the leg closest to me. Exhale, that's it. Inhale, everything comes back down. Xcel lift, rotate the opposite direction.

Inhale to come back down. Notice if your head wants to turn around in the ring and try to keep that fairly still and feel that the rotation is happening just in the trunk. Instead, inhale to center. We'll do two more to each side. XO, lift and rotate. Inhale, center. Exhale, lift and rotate. Inhale, center. One more time. Lift and rotate. Inhale, center. Exhale, lifted and rotate. Inhale, center. Pause there. Take the ring out from behind your head.

Bring it straight out in front of you. Lower your head and chest down. Slide your legs out along the Mat and take their rings straight over your head. Keeping the backsides of the ribs on the Mat. Inhale to lift the head and chest up. The ring's going to go right near the thighs.

We're going to roll the spine up there. We're gonna find a round position where the shoulders are over the pelvis. Yep. And then we're gonna pull the ring apart and bring it into the chest and lift. So getting us a little back extension here. Push the ring away around the spine and roll back. So there's our pattern.

So you're going to reach all the way down. The ring reaches overhead. The head comes down. Inhale, head, chest, arms, arms. Come right to the thighs. Exhale, press into the ring a little bit with your upper arms. Try not to thrust the head forward. Finding shoulders over pelvis. Pull the ring apart and lift the back. Push the ring forward, round the spine, roll back. Take the arms overhead.

Inhale, lift the head in. Chest. Exhale rolling through the spine. Find your round position. Brewing the ring into your chest rising. Uh, let's see. Two more. Push throwing away around the spine. Roll back. You can start to lift the arms earlier if you want a little bit more challenge in your body or you can as you come up, right, we can keep the arms overhead for longer instead of bringing them all the way down. That's a choice that you can make. Find your round shake, bend the arms, lift the back, feel that nice strong back extension. One more time. Press the ring, draw back away from your roll down.

Arms come over ahead. Inhale the head chest, come up. Exhale, we curl, we find our round position, we lift the back and then just holding the ring right where it is. Instead of pulling it, give it a little squeeze, but don't squeeze from the chest. With that, the shoulders around for the squeeze from the upper back. And we're going to twist the body towards the ocean first in exhale and inhale to center. So feel the back rising up. Keep the ring right in front of your chest. Casey, lean forward just a little bit. Bend your knees if you, if that's um, necessary. And then we're going to reach across and center and reach across and center.

I'm going to add on, so we inhale to reach across. Let's exhale to stretch the arms. Inhale, lift the arms up overhead. Exhale, lower the hands down. Inhale, bend the elbows back and exhale back to center in a lift. Tall as you twist. Exhale, stretch arms. Inhale, rise up through the spine. Press the arms back. Exhale, arms down in your arms into the chest, and exhale back to center again in how we rotate. Exhale, we stretch in Hawaii. Elongate and lift. Exhale, arms down. Inhale arms and exhale back working with the breath.

Inhale over. Exhale, stretch. Inhale long through the body. Exhale down. Inhale, bend. Exhale, center round. Yes, forward reach, and just hook that ring around your feet. Flex your feet and first bend your elbows and pull your body forward. Then allow your spine to reach out on the diagonal so you find a nice long flat back. So I'm using my arms quite a lot here to help me find my position.

From there, we're going to just release the ring and a bend. The knees, hook the ring just over your ankles. No. And then floating the feet up. So we're going to use the ring to create a little downward pressure in the fee. I'm gonna try and just maintain that position for rolling like a ball.

So we're gonna make sure I how like always make sure I have space to roll back. Inhale back and Xcel finding your balance and inhale back XL. Finding our balance and heal back. Keeping the heels press close to the bod suit. Two more like that. Inhale back in.

You'll just notice that there's always a tendency to want to kick with the feet, maybe in my body anyway. So maybe you don't have that tendency. And if you don't, you're lucky. Take the ring and bring it just over your knees. Curl away from the ring. Their feet are going to start to change. They're going to start to lift up so that when you get just off your shoulders, you're in a double leg stretch position. Uh Huh. So yeah, lift up a little higher. Casey, that's it girl. And then we reached the arms out the legs out and we Ben back in and we reach everything away and we pull back in and we reach everything away and we pull back in. So as the arms are going overhead, you wanna keep your eyes forward it Casey, if you keep your eyes forward and don't look back, your neck will be easier I think. And back. Let's do four more, a little faster.

Inhale and breathe all the year and inhale and breathe. Eora and too, and breathe here out nice and wide. One and hold. So now we're going to take the feet away a little bit. We're going to attempt to come up the way we came down. Yeah, we just get there how we can, we're trying to keep the legs perfectly still. Mine weren't perfectly still. I don't know. How'd you guys go?

A little cheaty little cheating. Never heard anyone. So let's try keep the legs as still as possible, right? And then we roll down. So is perfection a reality in my mind? Maybe not so much. Keep the ring right there over the knees. Nice. Casey. Good.

Take the right leg straight and switch. Good. So the knee comes just past the ring, but not way into the body. Just right under. And then the other legs reaching way out in front of you. And Are we going to go five, five, four. It's a pull. Push energy. Three, three, two, two, one, one.

And now we're going to bed. Take the legs away a little bit. And here we go. We try to roll. Yeah. And we left. Oh Man. Going back down and get on. Got One more down. One more here at us. So you go there controlling it and trolling it.

So come towards me with your body. Straighten the leg. That's further away from me. And the ring's going to go up on its end. Yeah. So one hand down, one hand up like that. [inaudible] and then we're going to come through center. Ring goes over the top of the knees and then we switch and through center.

So I'm rotating my top arm over the top of my bottom arm. Inhale Center, and Exhale, switch. Inhale Center and exhale, switch. Inhale Center. And exhale switches. Do four more to each side. So you get that pause in the center trying to lift higher. Four left, three lift 30 lift two and two. Last time.

One and one we come back to the center. Here we go. Last time we roll the spine up. Oh. Oh the way I am. I said feet down. Open the knees. Let's take a little stretch forward.

Just give yourself a moment. [inaudible] so let's leave the legs in this position and do a saw variation. And we're just going to sit up. Arms come up in front. Let's start twisting towards me. So you're going to inhale, rotate in my direction. The arm that you've just turned to, this one, it's going to go under. It's going to be your underarm. You're going to reach. And I had bent over that leg.

So I'm turning my ring and then I'm side bending towards my leg over there. That's it. We're gonna roll back up, make the ring, come right and go center. Then we twist the other way. So now you're going towards the knee that you're twisting to. You reach out. Overstretching the opposite side of the back. Inhale to lift up. Exhale to find center, right? I think so. I don't know.

Let me see if I can keep it the same way we rotate and reach. So let's exhale here. Inhale, build the spine. Come all the way up. Yep. And exhale. We just find center. Good. Inhale the other way and excellent diving over, anchoring through the opposite side of the pelvis. Inhale, Eland Gate, this spine lift and center. Let's do one more to each side. Rotate and die.

Finding this stretch and lift and center and rotate and die and lift and center. Stretch the legs out along the map and take the ring just out in the front of us. So we're gonna do this spine stretch where inhaling to start. Exhale. Let the head go forward. Roll down. So even just holding the rings in our arms gives us a, a the extra benefit of working our shoulders a little bit more than we would without the heaviness of the ring.

And then just rolling the spine back up and press into the ring a little bit as you do. So I'm going to just give that little extra arm work. Lifting tog inhale, shoulder blades down the back. Exhale, diving forward. As the body goes forward, the belly pulls back into the spine, reaching down all the way over the legs. Inhale and exhale. Peeling the backpack. I'm gonna do one more like that. Exhale round. Are you guys as arms? My arms are tired. Okay.

Just wanted to make sure I wasn't alone. Apparently I'm not good. It makes me happy. So we peel up. We're going to add a little extension to this now. So sorry. It's the same and it is. As you know, we round down the arms, reach up towards the ears. The spine elongates out on the diagonal. Just look down a teeny bit. Cc between your legs. Yup.

Die Back forward. Take the ring further than it was before and then roll back to sitting. Arms out front in, heel there. Xcel die forward. Inhale, press the ring back, elongate the back. Pull the abdominals in for support. Reach all the way back forward. Take that ring away out there and peel the back. Baca. We'll do three more. Exhale, reaching forward.

Inhale, stretch the back. Nice sternum lifting up. Exhale, dive back forward and rule and last to inhale. So we take it forward. We reach-out, press out into a long back, arms overhead had reaching through the center of the ring. Die Back forward and a roll up. One more time. His all reaching forward.

He elongating the spine big open through the chest. Reach back forward, roll back, lift all the way overhead with the ring sitting up tall, sly the legs together. Take the ring onto the mat behind you and just lean back in. Place the hands just outside of the ring. So we use the ring for spacing. Fingers can face forward or they can also face to your sides.

Pressing down through the feet, lifting up through the seat. So you're going to press your hips up using the glutes and the backsides of your legs, trying not to push through the knees. Come up into a nice long line. Gorgeous. And then push away from the ring as the hips come down. Really good. Exhale to lift up so the legs. Press up the abdominals, pull down, repressing the chest through the arms, and then we're gonna drop the hips. But keep pulling the chest forward.

We'll do three more XL. Picking up the hips, reaching the toes down. Does a nice opening through the hips and coming down. Nice. Last two, floating and lowering down. Oh one more time. We float the hips, pressing down through the feet, lifting up nice and strongly through the glutes. Lower the pelvis down. Press off the arm, dye forward, find a stretch.

Flex the feet deep into the stretch, and then roll the spine all the way back up again. We're going to take the ring and put it in our ankles and turn to our sides or turn to your side. Then put your ring in your ankle however you need to get. Okay. Hello reorganization and I lost my balance. Okay, so you were on the bottom arm. Use your other arm for balance. Let's put that arm.

If it's going to be on the ground, let's put it right up against the ribs and or against the, the top of the abdominals. And so we can feel that there's some energy drawing backwards. Now from there, you're going to press into the ring and float the ring up off the floor. Marine's now gonna stay lifted. So we're going to take you down just a little bit and exhale, reach it away from you to lift it up. So the work here is in that upper waist side, the ring down, press into it and lift.

So what you could also do is press with the bottom leg as you are lifting the ring and get a little bit of inner thigh work depending on how much inner thigh work you really desire, you could also push down with the top leg, making that leg work and also making the bottom leg work harder. So there's few options for us there. Let's do that four more times. Lifting up and Ah, and reaching out in uh, and down. Two more reaching out and up and down last side. So we're going to hold the ring up. You're not in the knees.

Bring the ring behind us. We just do a little mermaid kick so we stretch out. Inhale, bend the knees, bring the ring back. You have to hold onto it pretty tight. EXA stretch. Inhale, bend the knees and Exhale, stretch. Ah, inhale, bend the knees, XO, Suresh out. One more time. Bend the knees, stretch out, hold the legs there. Take the top arm if you can, and bring it out along your thigh. Now we're going to slide that arm up, that leg and we're going to lift from the opposite side of the body. That's it. And now we go down.

Now if that's too challenging for your balance or you feel like you're having to roll around on your hip, it helps to be behind the hip slightly or you could use your hand and help yourself up that way and down. So the hand is a really good option if the balance is challenging for you because it allows you to get into the same work without the instability. Last two, so stretching, have you just decide whatever you would rather, it's fine with me and down. We do one more reaching out and down. So now we're going to take that ring. The top foot is going to go forward so that the bottom, they can slide out. I'm going to put the bottom leg in and I put the top leg in.

You're going lift both legs and bring the ring to the front of the mat so your legs are now on the diagonal from your body. It's worth it to check and make sure your pelvis is aligned. So now we're going to push the bottom leg into the floor as the top leg lifts up and and so it's just a small, and it's not that you're actually dropping that top leg, it's that it just lightens up on the ring a little and presses again. So it's a quick pulsing press lift and lift and lift and lift, and four, three, two, one. Let's bend the knee wrestling over the top of the ring for just a moment.

We're going to push up and come up onto our elbow. Now this is not a good place for you to be. Definitely just go right back down and we're gonna push away from the arm with the bottom leg. And I'd take that leg just over the top of the ring and it's going to go behind. Then the ring is going to be like a hurdle that we're clear. And so we're going to go up and forward and up and back and up and forward and up and back and up and forward and back, keeping the pelvis nice and steady.

Okay? Trying not to let the body shift back and forth. Agreed deal. I'm gonna do four more up, forward, up, back, up, forward. Watch your sinking shoulder. Deb, you could take your arm a little further out if you want it. Two last two and back. Last one. [inaudible] take it all the way to the back. Churn two wards you that arm.

So now your body's on a forward diagonal. Your leg is reaching up and back on a backward diagonal. You should feel a little stretched to the waistline. And now we're going to lift. Not like, ah, and Ah, so up and back like it's kicking away from you. Do four and three and two and a one.

And then bend the knee, retrieve your ring, turn onto your back, and put the same leg that was just working into the ring. So organizing the leg so that the pelvis is square. The foot is going to be just on the inside of the ring. We're going to take the opposite leg and stretch it out, or it can stay bent. So everyone's a little bit different here. So do what works for you, but start to draw that leg back toward your body just as much as you can without allowing the pelvis to lift or that hip to hike up towards the ribs.

We're going to bend the knee. So now you can create some pull with your arms or not as you stretch your leg. So if you are wanting to create resistance, you could do so, say from the shoulder blades pulled down on the ring. As a leg presses up, I'm gonna do that fi a five times. So as your leg is going up, try to pull it backwards, right? So you challenge your stretch each time last to challenging the stretch each time. One more.

So using the hand. Now that's opposite to the leg that's in the ring. Let me hold on with the opposite hand and then the hand that's not holding the ring can come down onto the ground for it to stabilize. We're going to start to bring that leg across the body. What I want you to do for now is just let the hips stay down. So just that's really small movements should give most of us a pretty significant hip stretch.

From there we're going to continue rotating. The arm that's holding the ring is going to start to reach down towards the floor so you can bend your elbow of the arm that's holding the ring and see if you can get that elbow to anchor down into the ground. [inaudible] and just going into a little bit more of a spinal twist. Come back through center. You can use your arms to help you. Take the ring in your hands, lower that leg to the floor, roll yourself all the way back up to sitting.

Spin your legs around to the opposite side of your mat and place the ring in them. Okay. So we be like all the way down. And then just it's like again with, it should take a minute and make sure your body's aligned. And then we have the hand on, we put it just in front of the ribs and we reach the legs away from us to lift up man down and Xcel to the left. So the legs again aren't coming all the way to the floor. They're just coming into say like a hovering position and then they come straight back up again and we draw and contracting through the waste we recently out as we lift them up and then just check that the head and shoulders are stay relaxed on the mat. So we have four and three working that upper waist drawing the abdominals back away from the hand that's on the floor to balance two and one. So here comes our little mermaid kick, keep the knees where they are, but bring the legs behind and then stretch back out.

So we bend the knees, bringing the knees, feet behind the knees and stretch back out and remembering that we're using the legs to squeeze to right the bottom leg, lifting up into the rink, maybe the top legs pressing down to increase the work in the bottomley. That would be something that you could um, decide would be up to you. So here's our woo last one. And then we take the arm either on the ground or it comes onto the thigh. We just start to stretch out through that.

I'm lifting that into the position from the opposite direction. Yeah, so hand on the floor, it's perfectly fine. You just, and what I think about Casey is like sliding the shoulder blade down and then feeling the connection between my shoulder blade and my whole body. And that's a fun way to play with that. But you could also do that with a straight arm too. So it works in both ways. You could slide the shoulder blade down on that straight arm and reach out and feel that that shoulder blade connection all the way down the body. Last one. And we reach out enough and then we lower all the way down.

So here's where we transitioned to bring the ring forward, to take the bottom foot out, put it, lift the top leg, put it inside, lift the ring, bring it forward, and then just find that your back is still in a straight line. Look down at the feet, make sure that the feet are level, we press the bottom like down the top leg, bottom, lay down top, like up. And it's again pretty quick, quick and quick. And then you can again, um, work through the center of the body. We'll do five, four, three, two, one.

Take the leg, bring it over the top of the ring, lift yourself up so that you're on your forearm. What you want to do here is push the forum into the mat to lift the body off the floor. The leg is gonna lift off the rink, it's gonna kick forward I think, and back. And it goes up over the hurdle and forward and back. So as the leg is moving, our bodies are challenged to be holding still. Now I think it's impossible to say that the body is going to be absolutely still. There'll be a little forward and a little backward shift, but I'm suggesting that we don't need to round and arch this spine to move the leg, right so we're not grounding into it.

We're just trying to hold that bottom waist nice and still we have three to go. Reaching up in, back up, forward, up, back, up, forward. This is our last one. We're going to turn the body so you just place both one hand and one form and then reach that bottom leg away from you two so far that you start to feel a stretch through your waist. And then from there just little ups up in back and three, four reaching up and forward through the chest might help you increase your stretch another one and then bring the body back in a chair, grab your ring, turn onto your back. And so now we stretch this leg. Same like it was just on top, goes just underneath the ring. Give yourself a minute, lift your head and look at the a line of your pelvis.

And then decide where you want to start the stretch. All this is heavy on the floor. We're going to bend that knee, create a pool as you stretch the leg back up into the ring. Inhale as you bend the knee, exhale as you push and pull. Inhale as you bend the knee, exhale as you push and pull you up to more. So feel that as a leg is stretching.

It starts from the pelvis initiates by pressing down and then the leg reaches up last time and then take the ring in the opposite hand. So yeah, we all got it to her to cross like over the body for the first moment. Keep the pelvis all the way down on the mat, just letting that leg drift across and then continue on in that direction. So the hip actually lifts off the mat, starts to reach around, dropping the elbow down towards the floor so that you can bend your elbow and bring it down to the ground and use that as an anchor. [inaudible] okay, come back through center. Take that leg down and flip over. So you're going to be face down with the ring just between the heels of the hands on the elbows. So before we do anything, generate a little bit of oppor in.

It's not even hand presser. It's upper arm pressure so that you feel that the upper arms are pulling inwards. With that connection. Lift the chest, lift the belly off the floor, and then kick the legs. So continue squeezing the ring. We're going to do a double kick with the right foot. Kick, kick and stretch. Left leg kick, kick and stretch. Continue to notice this work in the arm. K kick and [inaudible] kick, kick and range. Kick, kick, kick, kick and [inaudible].

So try to hold the body still by focusing the kicking energy in the leg. Yes. And the lifting energy in the spine. Reach K K, reach last time. Hold there. Lower the legs down. Bend your knees, reach behind you and place the ring inside of your ankles. Can you bring the hands down onto the, uh, the forehead down onto the hands.

Press the pelvis down into the mat. [inaudible] lift the legs, float the legs up, pull the hills back towards the hips. Just a little bit near there. And we're just going to go a little lifts. Yeah. Oh. And uh, and uh, and uh, and up. Now holding here, we're going to lose last stretch the lanes. You gotta bend the knees and yeah, on my down isn't really like a relaxed down if it's just a little lower. So we lift, stretch the lanes, bend the knees of the law, the legs to come out a little down lift, stretch the legs. Then the knees, legs come down a little last one stretch. Then the legs to drop to keep your ring where it is. Turn your head to face. Me.

Take your hands behind your back. Once you get there, we're gonna float the legs up again. So we're going to bring now the ring towards the body. One, two, three. You're going to reach your arms, stretch your legs out, squeeze into the ring. And then we go the other direction. Pull one, two, three and reach along. And Paul, one, two, three and reach out long.

I just played with this. Let the ring come to the ground. Just let it touch and then lift the upper body a little. It feels nice to me. Let's do one more on the, on each side. Kick to three. Reach out nice and other signs. One too, and reaching.

And then lowering the body down. Bend the knees. Take the ring out in front of you. Put your forums on the map, push yourself on, bring your knees underneath you and just sit back into your rest position to stretch the spine for a moment. Okay. Coming back up. So you're going to be on your hands and knees. Your ring now is going to come underneath the ribs and do a little bit of RM work. It's my favorite place to practice the pushup as some of you probably know.

Um, so get your hands right underneath your shoulders. We're gonna step one leg back at a time. Press through the back of the leg. Step the other leg back. Okay. So bend your elbows hand.

Let your body way be slightly absorbed by the ring by keep lifting them body up and then presser and inhale, bend and Presser. Resist the urge to let the belly rest on the ring as you're bending and up. Last too. And one more and hold there. Keeping the arms straight. Lift the right leg and lifted up one and yeah, and two and and three body stays nice and low for hold there. Now take that right leg out to the side and back out to this side and back.

Three more. Two more. Last one. Bring the leg back in. Bend your knees, set the ring on its flat side and sit back. [inaudible] so rolling Baca hands are just under this neath the shoulders and these are just underneath the hips. We're going to do a little cat stretch. So we've started in a neutral spine and then we allow the pelvis to start to roll under. And so just rounding through the back, allowing the eyes to drop down into the pelvis and then we're going to keep the head there, but we're going to start to mobilize the spine from the opposite direction.

So the tailbone lifts the spine just ripples through. Intended to take us a little bit further than I normally do into a full arts. We tilt the tailbone up or under, tailbone up, pubic bone under. And then we're going to come from there. Keep the head up around and through the spine, drawing in and not letting the head drop. And then keeping the head here low. Start to move the pelvis.

So just undulating the opposite direction. Reaching all the way. Okay guys ready for the second set? So we take the ring, place it back. Now we know what's common. So hands just under shoulders. Step back, step back, abdominals lifting away from the ring. Pelvis Nice and straight. Bend the arms and straighten. Bend the arms and straight and try not to let the pelvis rest on the ring. And Straten two and straight.

Last one, hold their arm straight. Lift the left leg. Ah, and up and down. Yeah, you don't need your ring here too. It's kind of Nice. What? I like it. And here we go. You go out to the side. I like to see if I can hold it still. So to see if my body shifting out and back.

Ah, and back last two and back. One more. And back leg comes down. Knees come down, take the ring and put it out in front of you and sit back on your hip. Yeah, we're going to rule through the spinal the way we're going to come back down into our stomach one more time. So taking the ring in your hands, you're gonna put it up right on the mat. And I like my hands at proximately up at 10 and two.

If you go higher, it's less or more challenging for shoulder flexibility. So you can decide we're going to start by low, reaching through the legs, lifting through the powerhouse, let the head come up, let the shoulders slide in the ring. As you lift your body is going to come slightly towards you. Same height, dragging it backwards more than pushing down on it and then undulate the body back forward. So eyes down and then the Scapula, the shoulder blade slide backwards as the head lifts. And it's that backward action of the ring that allows the spine to lift up. And then stretch forward. And we'll do that three more times. So had comes up, shoulder blades, slide down, spine starts reaching out enough, getting nice and long and then reaching.

And two more. So this is a, an articulation just like any other, just happens to be in the river. So always make sure the head is the first thing to lift and the last thing to go for it. So you keep the ice for just a little bit and they had goes down one more time. Shoulder blades, slide down, head lifts, you reach Ya. We reached down and then let the ring come just down into the mat.

You finished with it. I'm gonna place the elbows underneath the chest again. And then on the mat, press up with your forearms, scoot your knees in or walk your arms forward into rest position. I'm still just sitting down on the feet. Just taking a moment here to let your body settle. I have just a few deep breaths. Well, let's take the left arm over towards the right arm and press into the left side of the body so you can do a little bit of leaning into that, breathe into the elongation of that side and then come back and walk the other way.

[inaudible] just think about that side of reaching and lengthening. And then coming back to the center. Just going to walk ourselves back up. So we're sitting on our knees and our feet sitting right there. And then just take the arms forward and then just now we are, have free of that ring and now we can just let the arms be nice and open and heavy. There's let the arms draw feel as the arms drop towards the floor. There's an energetic, uplifting and the upper body.

They did a lot of work on how can we create a little bit of ease and heal. The arms come up and this time just let them trickle down. Maybe elbows, Ben, it's just your version of trickling. Maybe we'll all do something different. Okay.

And then let's just do that one more time and how the hands just flowed up. And as the arms trickle and you can feel that ease that that allows your body to have. Maybe we can take that with us. Oh, thanks for coming to class.