Postural Connections

This reformer workout, we'll incorporate some of the concepts that we have done in some previous tutorials, mainly connecting through the buttocks and the thighs and some postural connections as well. Uh, Lynn has been doing potties for about six months and she has progressed nicely and uh, she has carried over some of her Polonius practice into her gym work and to her walking, uh, exercises. She's progressed physically and mentally, and I'm real happy that she's here to participate today. So come and stand right here. I'm going to load all the springs now to hold the carriage stable and we're starting this workout just a little bit differently to create some different connections. Go ahead and put your right foot up here on the carriage and just, let's shrug your shoulders up in the air a little bit back and down without moving your head. Shrug your shoulders up. This helps you get the levelness of your shoulders. Sometimes in Peloton, people say, pull your arms really down your back. I don't really like to pull really hard. It creates a lot of tension.

So we're gonna leave the chest open. She's pressing down on her right foot. She's raising up her left heel. So up you go. Up and down with that left heel. And as she raises up and down, she's pressing down with the right leg, using the left connection at the buttocks and the thighs. He'll do three more and two more on this last one. Lift up and hold the lift. Inhale, big grow tall. Exhale, pull in your tummy and then slowly lower yourself down.

We're going to come by now with the raise and lower the letter y with your arms. So as you raise up, your arms will come letter y and then they will come down 10 times. Here's inhale and then down without shortening the neck, making a connection through the lower trapezius and the back of the left buttocks. We'll do five more and then come down pressing down into your right foot, lifting up with your left buttocks. And then two more times straight elbows and then down last time lift.

And then last time, lower your arms down. Go ahead and switch legs. Typically one gluteal connection is a little bit better than another. So I like to do both sides here. Again, left leg, pressing down, shoulders kind of up and back. For Lynn especially because we want to keep broadness through the collarbones. The belly pulls in and then again lift up and down as you lift up and down, connect through your buttocks and your right thigh.

Almost like if I gave you $100 you could step up and jump right over that reformer. I'm not going to ask you to do that, but that's the connection I want you to make. Do three more when I go up and down with her just a little bit. It's a good connection. The back of the thighs. Two more and then last one, come down and just pause right there. Adding the letter y again for the postural connection in the bat. Go inhale and then exhale. 10 Times two straight elbows.

Very nice. Lift from the back of the buttocks. Push the ball of the right foot down as you lift the right heel. Can you feel that connection all the way through your buttocks? Yes, yes. Good answer. And then we'll do three more. Two straight elbows. Two more. And then last one, see if you can hold for one extra breath. Inhale big, and then exhale. Slowly lower yourself down.

Take the leg off the carriage again. All the springs are loaded to keep the carriage stable. Round your spine down. Put your hands flat on the carriage, nod your head, but stay connected. Let your shoulder blades approach your spine very good and then pull your tummy in and then raise up and down on the balls of your feet. I call this the pike shape. It's a flex shape. You're hitting.

Nod your head a little bit more. I'm going to press on the crown of your head and you meet my resistance. Feel that connection way underneath the ribs. We will be addressing this flexed connection over and over again within this workout. Three more times. Go lift up one. Feel the calves, the thighs, the buttocks to last time. Three, lift up. Hold. Big, big inhale. Nod your head a little more. Pull your spine a little bit more to the ceiling.

Pull your hands towards your thighs and then slowly lower yourself down. Inhale. As you exhale, tighten your thighs and return yourself to vertical. Feeling your buttocks and your spine kick in. Come in, walk around to the front of the reformer and have a seat. The next connection I'd like to make here is a connection for tendon stretch. 10 minute stretch is kind of a intermediate, advanced exercise, but I like to build the relationship first.

So all of a sudden the client isn't just hit with the exercise tendon stretch. And I don't mean the one where just the heels raise in lower. I mean that big Kahuna one where your hands are on the foot bar. So sitting here with your hands on the edge of the carriage, you're going to pick your body up and round your spine down. [inaudible] hmm. Round your head. Look towards your thighs. This is the scary part right here.

Now can you bring your thighs closer to your chest by bending your knees? Good. And then bend your elbows behind you and slowly sit yourself down. Very good. Inhale, exhale, head nods, trunk round, bottom lifts up. Head nods down. Try not to round your shoulders so much. Very good. Firm up your arms. Very nice. Bend your knees, chest close to the thighs.

Bend your elbows behind your slow, least lowly. Sit Down Two more times on your own. One inhale, gets you up. Not had not had. Exhale. Sit yourself back down. Good. Last one. Nod your head. Sit yourself up or sit your bottom up. Round down. Exhale. Stay right there. Now relax your toes here.

Lift your heels up and down a couple of times, up and down. Tighten up all these thigh muscles. Tighten, tighten, tighten. Two more and then last time, lifting, hold. Bend your knees towards your chest and then slowly roll yourself all the way back down and we'll put that connection into action. As the exercises progress, come to your knees please on the carriage.

I'm going to lower the foot bar down. Excuse me. You're going to face in this direction. Your knees will come to the front edge. The series of exercise we'll do now are a little bit of spinal mobility. Two hands come onto the foot bar. I have all the springs on for a stable carriage. Shoulders are level.

I'll just guide her body through the motion here. I'm going to press on the crown of your head. You're just going to meet my resistance. Can you feel how me pressing on your head kind of helps you kind of tighten up your core here. Now take an inhale. As you exhale, bend this Shin Up, and now you're going to take the shin out to the side. Turn your body. Inhale, breathe into your right ribs, and then exhale. Take the Shin to me. Turn your head this side. Good.

Inhale, go to the other side. Exhale, come back, and then one more time. Inhale big into the side bend, and then exhale, return other side bend. Very good. Put that leg down. Bend your right Shin in. Now inhale to this direction. Look at your Shin, and now exhale into the other direction. Try to keep your head up here in line with your spine. Touch my hand. That's it. And then inhale to the other side. Inhale, inhale, inhale, and then exhale the other side. Lovely. One more time. Inhale, and then one more time. Exhale, and then put your Shin down and pause right there. Inhale, prepare yourself again. Exhale, pull your abdomen away from my hand.

Round your trunk like you're doing a little cat stretch, but not so much from the shoulders and take more from here. So we're trying to lengthen this spa, not overworking the shoulders too much and then start to let your bottom spin behind you a little bit. Inhale here and then exhale. Bottom curls under rib package lifts up less of your upper shoulders. More from this piece down here. One more time. Inhaling, lengthen your abdomen. Exhale, shorten your abdomen as you curl up. I'm trying to cue a little bit differently so you can hear two different examples or three different examples on how we cue somebody and then bring yourself all the way to level from here.

Now let's have your head be in line with your spine. I think this is one of Lynn's challenges is keeping the head nice in line with the spine. Take your left arm out to the side like a t. We're preparing for thread the needle or trunk rotation. Inhale, dive this arm underneath you. That's an inhale. Your right elbow bends to the side. Head nods down, and then twist your trunk. Inhale again while you're here. Exhale, press your shins, twist some more good, and then bring yourself all the way out. Open your arm out to the side like a t.

Inhale. Exhale, dive the arm under two Shin stay. Pressing trunk rotates around the access of the spine that nod your head please. It tastes stays in line with your spine reaching underneath and then unwind your spine. Bring it back out. One more time. Inhale, and then exhale. Nothing takes the place of these good, important fundamentals. Sometimes they seem like little cranky exercises, but they're so important to keep all our connections and then bring yourself back. She's over here making faces. Take two arms down.

Broaden your shoulders. Other side. Now right arm comes out. Good. Inhale, exhale, pause. Now inhale into your rotation. I really like to inhale here. Then your elbow out to the side. Please get low. Bend that elbow, bend that elbow, twist, and then bring yourself back three times. That's one. Then your elbow out to the side.

Your head stays in line with your spine. Bend this elbow more. It's work for that arm as well. Good. She's quivering. Bring yourself all the way back and then last time, dive under, scooping in the belly, pressing the shins down please. Why? Press the shins down. It makes a connection into the buttocks. And then bring yourself all the way back.

Hands on the foot bar. Next exercise. We're going to challenge the core from the, from this position here. I'm going to take off all the springs except for one red one. A lot of times on this exercise, some people go to light and if the spring is too light, it actually panics the person a little bit. So she's going to, we don't want any panicking here. So the shoulder blades are here, her hands are pressing down, but she's firmed in her arms. Her Shins press down, your legs will move out and then go out.

And then in exhale. So notice her sacrum and her ribs stayed the same. She's gonna vacuum in her belly button like there's that little cotton ball right underneath here. Three more. Oh, that's a good one. Two more. Very good last time. And then bring yourself in and pause right there.

We're going to combine now a shoulder blade exercise with the core challenge. So now as her left arm comes up to the letter Y, she'll push both of her legs out. Go. Inhale, exhale, return. Inhale. Feel the resistance through the crown of your head. Less shrugging, more activity down below. Pull in one more time. Inhale, shins down please. Down. Oh, good job. And bring yourself all the way in. Arm comes down. Nice exercise, right. Okay. Tay, your shoulder blades here, shins engaged. The right arm will come out to the letter y ish as your legs push out and in out, and then return [inaudible].

Press down as the carriage goes out. Feel the hand. Press on the crown of your head. Two more. And then last one, it's a quiver. Two hands. Come back. Rest right there. Bring yourself up to high kneeling. Turn yourself around. Face the other direction.

I'm going to change from one red to one blue spring. Now I'd like you to move back on the carriage just a little bit and take both of these straps. I have the handles on the straps. I think it lets you, uh, have a different shoulder position when your knuckles can be long, Kinda like this. So in this position, please take your shoulder blades a little bit together. Now if somebody constantly had their shoulder blades squeeze together, I wouldn't Q attract your shoulder blades. IQ, what I see and on Lynn, what I saw, I'll show you it will, I'll let her relax and her shoulder are a little bit forward. Her blades are a little ab ducted so the shoulder blades come back and the collar bone stay open. So it's a one blue spring. Inhale, pull your arms back. Exhale, release with control. Inhale, pull.

Keep the connection behind your thighs into your buttocks. Keep going, Lynne. As you pull your arms back, imagine that your thigh creases are almost pulling forward. Yes. Can you feel that a little bit more connection there in your bottom? Good. And then you do that one more time. Pull back and hold that back phase. Take an inhale. Take an exhale, release your arms slowly.

Now we're going to add a head turn. Inhale, pull your arms back, look to the right buttock stays connected. Exhale, release, but don't let your blades go. Inhale, pull your arms back. Look left. Exhale, release. Look forward. Now we'll challenge it with a big long breath. Inhale, pull your arms look right, look left. Look, center. Exhale, release. Last one. Inhale, pull back. Look left, look right, tighten your buttocks, look center, and then release all the way back. Very good. Take your straps. I'm gonna Cross them.

Her right hand has a strap coming on top of the other strap. We'll change this after a little bit. We'll show the other side so your two arms are out long like this. Your elbows will pull wide as the straps pull and then release. If this is too heavy, you can move your body forward a couple of inches.

How do you feel? A little light. It's a little light. Okay, so I'm going to change her from a blue spring to a red spring. Whole area. Go and then release. You'll notice it's not her neck. Doing the work. It's her blades doing the work. Elbows reach up and out. Please don't buck your head forward as your elbows pull back.

Do that two more times. Inhale broad. Be careful here. Do not do a bicep curl. Make your arms come to 90 degrees. Does that feel different? Yes. Two more times. Elbows stay at 90 degrees and then release. Getting tired. Last one. Inhale, pull. Exhale, pause. Bring your face back please.

Bring your, there you go, and then release all the way down. Yeah, right. With that, I'm going to change to a lighter spring again. She gave good feedback, but the lighter spring now for a little different variation, the right arm, this the strap that's on top, we'll pull up at an angle. The bottom arm will pull back. What I want you to notice that she's doing really well.

What we've been working on is we're not going into spinal extension. I'll let her rest and come down. You'll keep this wrist nice and straight. Pull the right arm up as the left arm pulls down. Pause Shins, press belly, engages back of the thigh. Engage as she's holding this shape of her spine right here. And then release one more time.

Pull up with the right arm down. With the left. I want you to think of a hundred beats in your trunk please. Almost like you're going to flex forward. Almost like there you go. You feel how that's less than your back? Much more in your blades. Hold right there, five and four. Straighten that right wrist out.

Straighten it out. Three. Oh, that's working hard to one. Release yourself all the way back. Good. Switch the straps. So it's really important here when you pull the arms, a lot of times people pull like this and they think they're doing like a rear row or something, but that's all your bicep work. So if you pull with your blades in the back of your arms, you take your arms out to the side like that. Okay, go pull your arms up and out.

You'll see the first tendency is to actually bend your elbows. I don't want you to do that, so you'll fix it as the time goes on. It give, give the body a chance to create a relationship with itself. Don't hurry to over-correct so we're gonna guide it. Relationships need guiding. And then two more times last time. Pull that in hold please. [inaudible] don't fight with your neck so much.

That's it. Grow tall up through the crown of your head. Very good. And then release. Can you feel how you sometimes to overwork the neck at the expense of the shoulder blades? Okay, so the left arm is on top. The left arm pulls up and back as the right arm pulls down. Very good. And then they release the shins. Press down the thigh, buttocks connection stays very good. We'll do two more times.

Nice job. Not overworking the neck. Inhale, pull. Exhale, release. Last time. Inhale, pull and hold right there. Hold right there. Think of a hundred beats in the front of your lungs here in the front of your ribs. They're very good. And then slowly release your arms all the way down. All the way down. Very nice. Hang your straps up. Very good. Turn around, sit on the edge of the carriage and then lie yourself down.

Okay. The next series of exercises, we address some postural issues for Lyn's body in terms of opening the chest and the shoulders. The next set of exercises we're going to do is footwork, but we're going to create a little different connection in the in the hip and the knee. So I'm actually going to put on, okay, two red springs and a green. She's going to start in a very traditional heels on the bar and her feet are going to be in parallel. So the fi he feed her in line with the hip sockets. Okay. And you're going to see in this position here that this thigh is not really at 90 degrees.

So I am actually going to move the carriage in a little bit closer. So fold your knees in towards your chest plays. I'm going to take the carriage, I'm going to move the carriage closer, put your feet down, and then in this position here, got to fix these. Here you'll see that her thighs are a little more vertical. So typical foot workmans have her press out and in about five times. So press out and come in. So it takes everybody a little while to get used to the position of their pelvis. So I'd like you to straighten your knees all the way out.

Just getting body warmed up. So since a little Lynn has had some knee issues and many of you at home may have had knee issues or knee pain when you go out and in. We're going to do a little different concept understanding here. So she's going to go out with two feet and pause. Now her right leg is going to bend into tabletop and she's going to eat acentric Leigh, load her left knee in slowly and I'm going to touch the thigh to give that quadricep feedback and the East centric phase. Lower the leg down.

If you don't know what the acentric phase means, don't worry about it. Just understand. Press out, take the right leg in as you bend the left knee slowly, you're going to notice when your knee comes in. It doesn't hurt knee. It usually hurts your knee to press out if you have some sort of knee problems, too. Feet down, press out with two feet, right leg lifts in. Shorten the left leg as the quadricep. Lincoln's right here. Put the right leg down two more times.

Press away right leg comes in. Let the knee bend slowly. Last time two feet, press out as the right leg lifts you. Bend the left knee and slowly can you feel this muscle here? Change a challenge a little bit. They're very good. Other side, two feet, press out. Left leg comes in. She's doing a nice job as she bends her knee in her pelvis is staying level.

Chest is staying open. Good. Two legs. Come down two legs. Press out, lift up. Bend that right knee so I can give a little resistance here if I want. It loads that quadricep a little bit more. Two feet come down to press out. Keep doing that please. This is different than just one leg pressing out and in, because with one leg pressing out in the end, sometimes the need bites when it's too much spring for one leg. So we're using again, two legs to press out, one leg to come in, loads the muscle a little bit differently, and then put the leg down. Going to go to plays V now, so you're going to lower the feet down to the balls of your feet, lift your heels very high in this position here with the carriage and close, you'll see this is a nice challenge. This almost becomes like a squat position so that you could almost see the buttocks kind of working here as well. With your feet in this position, press out as you close your legs like a zip lock bag and then let's take the left and come back in. So very good.

So you're going to go out and in about five or eight times to get two legs going, press resist yourself in good press. I'm going to give her some resistance here to come in. I can give her a resistance here to go out. Pull yourself in and then prs yourself out. Let's do that one more time. Stay out.

Now let's lift up your right leg in the shape it's in, so it's an external rotation, extra rotation. Slowly bend your left knee in because that needs an external rotation. It's going to challenge your inner quadricep like your the VMO, the inner part of the quadricep to legs. Come down, press out. Right leg comes up slowly. Bend that left knee in. Very nice. The right leg comes down. Be sure to keep both of your heels lifted.

Place. That's it. And then bring yourself in and then on the next one, be sure and straighten both your legs. There you go. And then come in. I've got eyes like a hawk. And then last time, Ben, two knees. Press yourself out. Hold, pause, squeeze. Right light comes in the last time. Left knee comes in with it. Turned out.

Feel the load in the end of the part of your knee. Very good. Put that leg down. Other leg, press away. Exercise may seem time consuming. It's worth the effort to do, especially if you have knee pain on the way out during footwork. So we're trying to work the in phase. It strengthens the quadriceps, the front of your thigh muscles in a different way. You've got two more. Two feet come down.

I'm gonna give you some resistance going out. One leg lifts up, you bend in. I'm giving some resistance here. I'm just gently pressing in. Feel that load in the front of that fire right there. Last time, press away. Leg lifts. Bend in, keeping your bottom heavy, not shortening the front of your body. Very good. Lower the leg down. Very nice. Go ahead and close your knees. I'm going to change it now to two red springs.

Oh, very traditional setting here for a little arm work hundred beats trunk connection. Give your legs a little break. So move your shoulders away from the shoulder. Rest just a little bit so they don't dig in there. Take some tension in the strap to your hands. Come to about shoulder level from up your elbows. Very good.

Your knees are in Nice tabletop. Inhale here. Exhale here. Feel how just holding the stress is a challenge for your trunk. You got that. Inhale, pull your arms down about halfway to your thighs. Inhale, pull, and then exhale, release. Good five times. Inhale, pull, exhale, release. I like that. You're not using your neck to pull your arms. Your arms have their own responsibility. Let's do that two more times. Inhale, pull, and then exhale, release. And then last time, inhale, pull and hold right there. Can you open up your collarbones as you raise your arms out to the side like a t? Oh your arms just a little bit so they're parallel. Good.

Now think through your pinky finger. Feel the connection from your pinky all the way to your armpit, to the side of your ribs right there. Can you feel that there? Yes. She said yes. Pull your arms towards your thighs. Hold, pause. That's a tricky part right there. Open up an inch. Pause right there. Open up an inch. Pause right there. Open up an inch. Pause right there.

Put your feet on the bar for rest right there. Okay, we'll do that again. Arms come up in there. Big Inhale. As you exhale, the arms only pulled down as the leaks come in. Hold the legs in broad, your collarbones turn your palms towards your pelvis. Open your arms out to the side, like a t out on an inhale. Pull together on an exhale. Good arms go out. Almost imagine that your arms are touching the carriage and then come back in so it stays in the Nice plane of motion right there to your side. Good.

You're gonna do that one more time out. And then one more time in pause right there. Hold. Now we challenged the hold with your legs. Take two legs. Sway them over to the left. Hold. Keep your arm still. Keep your knuckles long and strong. I'm gonna resist you on the way back.

Push both of your legs to me. Very good. Two legs. Come to the right hold. Push both your legs back to center. Very good. One more time on your own. Inhale to the left. Exhale center. Inhale to the right. Nice long knuckles. Exhale home. Lower your feet to the bar. Release your arms. Pause right there.

Really important to educate that front of that trunk by challenging the legs and the arm. Maybe not even curling up, but we're going to curl up next. Okay. If for some reason you can't curl up for any reason, understand that you can still work very famously in here just by challenging with your legs and challenging with your arms. Take your arms all the way up in the air. Again, pull your arms partway down. We have to make this decision here. If curling the trunk is worth it because for some people, if they have a very tight back, they may be pulling too much with their head, so lift your head, look right towards your thighs. Take an inhale as you exhale, your ribs go closer to your pelvis as you curl your shoulder blades up.

Whole big inhale. Exhale, lower down. It was worth it for her. Very good. Release your arms and then again, let's do that two times in a row. I'm going to change the spring. I'm going to just have one red spring, so I'm going to lower the tension so she can get the movement. My eyes can see that she can get the movement. Two legs, come in, arms press down. It's a much lighter spring. Now without rounding the shoulders, I'd like you to round your spine, so curl your trunk. Very good.

Your eyes glance here. Drop these ribs down. Now take your arm, your legs out long. Squeeze your thighs and do your hundred beats. Go. We inhale and then exhale. Vacuum in that belly button right here. Good. Can you curl your trunk any bit more from your ribs? There you go. Her shoulder blades are just about up. That's the keys.

He my hand peeking red underneath there. Good last time. Bend the knees in, slowly lower yourself down, and we can build up to a hundred beats. Never feel awkward if it's not a full a hundred beats. You feel the good connection there in your trunk. Very, very good. Okay, next set of exercises. We're going back to the legs. I'm going to put these down here.

I'm going to change it to the footsteps here. Go ahead and roll to your left side. So sometimes it's a little tricky lying on your side. On the reformer. So you're going to put her chest through here. I'm actually going to move this foot bar away now because it's a little bit close for this next exercise. Okay.

So on this exercise now we're going to do a hip open, uh, very similar to the two legged foot work we just did. So I'm going to help her push the carriage out. Then we're going to decelerate it in. At some point I will ask her or ask a client or ask yourself, what's hurting you in your hip or your knee? Okay? So you'll see what I mean in the second here. Let's take this leg up on the bar.

That's a little bit turned out. Your bottom knee will come in towards your chest. Just a little bit like this. Okay? Are you comfortable there? Look straight ahead. [inaudible] there you go. I'm going to kind of tidy up your ribs here, a little bit. Be Shoulder over shoulder, and this hand can actually go right about here.

Okay, so now in this exercise, I'm gonna have her leg come all the way to the front. I'm going to have her on, uh, this, the, the green, the two red and one green spring that we did for the East centric footwork when she was lying on her back. So in this position here, I'm going to put my foot on the carriage and together we're going to push the leg out or the carriage out as the leg stretches. And then I'm gonna let my leg go and she's going to resist it. In this knee is going to face the ceiling and she's going to come in very slow. It's gonna feel her leg get loaded. Can you feel your leg get loaded right there? And her eyes are kind of bulging.

I'm helping her press out with my leg. So she's got two legs going out. He's going to stay loaded in this thigh and then slowly bring yourself back in. How does that spring tension feel? Okay, so per us away, stay loaded in your thigh. This knee turns up towards the ceiling. There you go. Now hold right there. I'm gonna take my foot completely off the carriage. And you're going to return the carriage home as slow as you can while you still stay turning this thigh out. Okay.

I'm going to help you push out hold. You're going to resistance slowly. Turn the thigh. Turn that by. That's it. Talk to the back of your like and you feel it back here. Back at the thigh, back of the thigh gear. Now she can press out herself. Does the knee bother you? No. Come back in. So I'm checking in with her. If the knee ever bothered her, I would help her push it out. So he's going to keep this thigh rotated. Notice I'm never really cuing the knee.

I'm never really saying bend and straighten your knee. Bend and straighten your knee. I'm saying use your buttocks to engage your thigh to push out and then bring yourself all the way back in. Very good. Restless knee. Down for a second. I'm gonna Change your spring. This is a pushing action, pushing against the bar, activating the back of the thigh to lengthen out and open the hip.

The next exercise will be a pulling action. So I'm going to take this, the handle here. Hold this, please. Put your right foot in here. You can use your bottom leg to press against the wood here. Straighten this leg out and you can press your, oh you, she's already in there. She doesn't even need that help. [inaudible] then Kevin's for the train. You get a little built in rest. Okay, so now watch here this side. We'll come back.

She'll tighten up the back of her buttocks. Now look at this shape that her body's in. You remember when you first did this exercise on the carriage? In the beginning, the left leg was pressing on the top of the reformer and the bottom leg was standing up. Isn't this the same shape that you just did when you started the workout? So now we're going to challenge the back of her body by letting her thigh come forward. So your straight leg forward pause.

Now use the back of your thigh, the back of your buttocks to pull your leg back. How you doing? Inhale, bring it forward and then bring it back. We want to make sure that this leg doesn't drop down because then that's, that's Yucky feelings for up here. So I need her to use her buttocks a little bit more. So I'm going to touch the buttocks, touch the thigh, and have her push her leg backwards to me, into my hand. Push there.

Now you feel your buttocks a little bit more. Keep that connection here as this right leg comes forward, you're decelerating the movement so the back of your leg is working, whether you realize it or not. Very good. I'll let her do a couple on her own without micromanaging. So keep trying at home. Keep pushing your leg back. Be sure you engaged with the buttock.

Said it's not just your foot pulling the strap. Your foot is only a vehicle to hold the strap while you lu use your buttocks. Let's do that two more times. You do it. All right. Inhale. As the leg pulls back and the buttocks, the belly pulls up. There's your opposition right there last time, and then bring that leg back.

Hold that leg long and back there. Now using the outside of your hip. Lift that leg up to three. Come down to three. Inhale up to three and down. Slide your leg back. Please don't let your leg migrate forward. If you're like migrates forward, you get a different muscle. Last time up. Yes, last time down, and then bend this knee in.

Grab the strap with your hand and take it out. Then both your knees into the chair. Let your carriage come in slowly and just hang this strap up. My personal favorite exercise. Take your right hand, put it on the back of your buttocks. You can do this exercise anywhere. Anytime. You don't need a reformer for this watch.

Take your top leg lifted up to the level. Don't put it on the bar. Just lift it up to this level right here. It's a matter of fact. I'm going to lower this bar down. Oh, she's remembering this exercise now. Okay, hold yourself right there. Now this leg is going to lift up to touch my hand. 10 Times one, two, don't rush. Three, four belly pulls in. Five bottom leg presses down simultaneously. Seven, eight, nine and 10. Pause. Kick the leg out in front of you.

Hold and then lift up just for five, five. It's a long lever arm from the back of the hit. Three, two and one toe down. Heel up. Go Five, four. Bring the leg out here to one toe up, heel down. Last one on your own. You feel in the back of your buttocks there a little bit. There you go. Two more. Last one. Rest the leg and pause right there.

Okay. Really good hip sequence doing open hip feeling in the side of the hip. It gets you all connected through your trunk. We have another side to do. So roll to your side. Face me this way and get them to put the foot bar back up again. Okay. I have the two red and a green for the push out phase, so I like to have the heel a little bit in front because when people have a tight hip, I'm going to come to this side for a second.

When when people have a tight hip, sometimes this top hip tends to rotate backwards. So for you at home, you're going to take your butt over your butt, take your back hand, take your top pants, use me, and kind of feel both of your butt cheeks you see, so that if she were rolled back or if you are rolled back, you can see that your top butt cheek would be further back, right? So check yourself out like that. So you know, you know form is everything. The form is really important as you watch and as you learn, because the, the better form you have, the more access you have to the exercise. So from here again, I'm going to help her press out.

I'm just going to put my foot right here so you can see. So I'm going to help her press out and then this needs going to turn to the ceiling. Keep your buttocks forward please. There you go. And then I'm gonna release this carriage in. So it's d seller rating the motion. Ian, does your knee hurt? Okay, two feet. Press out, meaning my foot, press her foot for us out and then decelerate it on the way in. So I'm going to see if she can do it on her own. Press out, how's that feel?

And then decelerate in. Keep your bar top, bottom forward, top knee out. Good. And then D, celebrate in exercise shouldn't hurt you. Don't you don't work through an exercise. You help the pain decrease so that you feel better in an exercise. We exercise to feel better and then Perez out and then come in. I often times want to ask you, does this exercise hurt you or is it just hard? Okay.

Because if the exercise is just hard, then you have to keep doing it. If it hurts, I think you should stop two more times. Press now. She knows her challenges her top buttocks. So bring that top buttocks. There you go. And then slowly bend that knee and last time press away and then slowly bring yourself back in. Nice job. Rest that leg down.

Switching now to one red spring. We'll take this strap in front. Okay, let's pull that strap. Put your top leg in it. Okay. And press the leg out. If I stand at this angle, I can really see pressure like long to me that you can push it down with your hand. That's a really good idea. Good. And now put your hand back on the shoulder rest to keep yourself stable.

Hold right there. Now let your left leg migrate forward just a little bit. [inaudible] so now we're doing the pulling face. So lets your leg come forward towards that window there. Good hold. And then pull your leg backwards. Good. And then inhale, the leg comes forward. Good. And then exhale, pull it back. Very good.

Lengthen through the front of this thigh here. And then the more you lengthen the front of your thigh on the way back, the more access you will give your glute and your thigh to pull. Okay, you need to lengthen your thigh a little bit more. I know I'm being picky. Press press, press, press, air. You go and then bring it back and then one more time, pull that leg straight back. PSE, how the buttocks is rolling down. Roll that buttox forward. Please roll it forward more please. Rolling forward.

More. Good. Hold right there. Pull the leg straight back more. You're almost done. Pull it back. Hold. Lift the leg up and down. I know I talked really fast there, but I'm just trying to get her through the exercise. Don't rush three more two and then let the leg come in and take your leg out of the strap. Good. We'll put the strap down. Now we get the fun ones. Two feet in, knees come into the chair shape.

I'm going to lower the foot bar down so there's not a temptation to rest on the foot bar. Okay. She's rolling her eyes. Just to let you know, lift is like a, you can roll your eyes at home all you want, but this is a really good, strong exercise for the outside of your hip. Now this top leg has already been working when it was on the bottom, pushing down. Okay, so I'll stop chatting. Then she's going to lift up and down. People say enough already. Keep going. So look at the leg has to go to the ceiling to the ceiling. There you go. Three more. Two more. Last one. Kick your leg out to me right here. Kick it out.

Touch my hand right here. Here we go. Up and down. Five, four. Don't rush. Don't rush. Three, two, one, toe down, heel up, or whichever direction you want. Three and two and one. Turn your leg, the other side. Try not to wobble here. Come on. You got four more. Come on. Four more. I'm on four more and two and one hen. Rest yourself down. Woo. Nice job educating the hips. Very good. Okay. Bring yourself up to sitting.

Please grab your long box there. I will keep her on one red spring and we'll move on now to a long box pulling straps and spinal extension. So face your head this way. Please lie on your box. So all this hip work that we just had, just put your hands on the wood for a second. Just right here. So nod your head down like your forehead's in my hand.

Let your shoulder blades approach your spine. There you'd go. And then reach your legs so long that the front of your hip almost feels like it's ironed out. So lift this thigh up a smidge and then put it down, and then lift this thigh up a smidge and put it down. Good. Now as you squeeze your heels towards each other, you're going to get this kid. That's it. So be sure at home that you're getting this long position here, that you're not just tucking your bottom into the box, but that your pelvis is staying down as your glutes engaged. So let me see a little more gluten engagement. That's a very good, good. Relax.

Again, let your legs rest down just so you can see that. Again. Lengthen your legs, squeeze your heels, engage these glutes. Oh, very good. So you feel this little, this little action right here. So now just take your arms by your side as if you had the straps in your hand. Just take your arms by your side as if you had the straps in your hand. Hold long through your fingers, pull your shoulder blades towards your spine, tighten up the body. Feel how this exercise right here, whether you're using the traps are not as so important.

Now lift your arms up in the air. About two inches. Take a big inhale. Exhale, lower down again. Two arms lift up, and then lower down. Last time, lift. Hold, tighten. Thighs tightened. Buttocks. Very good. And then slowly lower yourself down. Rest the legs, just a second. And then grab your straps. So take the straps off here, grab about to where the tape is here. [inaudible] straps go on the outside. So the first exercise, pulling straps, that's lengthen your skull.

So what does that really mean at home? When you're lengthening your neck, do you just drop your chin into your chest or do you really, you have to really lengthen the base of your neck. So it's not just simply tucking your chin. It's almost like you're lengthening the back of your skull. So look down at that show at the head. Rest there. Pull your arms all the way back. Pull, pull, pull, pull, pull, pull, pull, pull, pull, hold. And then release. How's that tension? Good.

Okay. Lift your shoulders. Pull your arms back now. So as your arms pulled back, we don't want those shoulder blades to round. Keep pulling your arms. Keep pulling your arms, keep pulling your arms, keep pulling your arms, and then release. Is that a little bit harder? That was harder. Okay, good. Not letting the shoulder blades around. So as she pulls back, go open up the chest.

I'm just mimicking here as she's pulling their arms. Pull back, triceps. Latisimus connection here. Release yourself all the way down. I'm a big fan of learning how to pull your straps first prior to doing the extension phase again, pull your arms, get the legs, get the buttocks. Now hold your arms right there. Don't let those thumbs turn in. Hold right there. Now Lads, that she's breathing on a lift your chest.

Lift your heart. Yes. Beautiful job. Not over in the neck. Get those legs and gauge whole. Lower yourself down. Two more by yourself. Just like that. I always say by yourself, but then I always have to coax there. So come on back. That's it. Lift the chest now. Less neck, less neck, more chest, more heart, less neck, less neck, more chest, and then lower yourself down. Last one. So you did that yourself without me touching you said to do that one more time.

I could also lower the strap the spring if it was too heavy for you and you couldn't do it. Of course you would lower the spring and then lower yourself all the way down. I would always choose to air on a lighter spring to get the movement first and then as I build my awareness of movement and need to increase my strength, then you could of course increased here. Strength there. Okay. Arms out to the side like a t. So I'm gonna make this executive decision here and lower the spring to just one blue. It's going to be really, really light.

But what's going to happen here is she's really going to feel this relationship between yes, this shoulder blade. Can you feel that? It's a very good, now pull your arms to your pelvis, go pull and then release. Can you lift your arms any higher as you pull your arms towards your pelvis? Holt, last time, pull and hold. Get the thighs, get the buttocks. Very good. Hold Palm space the floor so that you open up the shoulders and then lower yourself all the way down. Release right there. Go ahead and hang the straps up, take the box off. I think we've had enough of that. So we've addressed spinal extension and spinal stability while I move the arms.

Moving now into a little bit more advanced sequence of knee stretches and stomach massage. All good exercise. You've been working on real life, real things. Okay, so sometimes in a traditional uh, workout, stomach massage seems to come first before knee stretches. I'm going to put in these stretches first. I think it helps the trunk learn deep flection while the arms are supported. And then we'll do stomach massage. So I'm actually going to make this a little bit harder.

I'm going to put it on three red springs, a harder for a reason. You'll see in a second. So going to be kneeling here, hands on the foot bar exercise called knee stretches. So your feet come back against the shoulder rest. Curl your toes. Well underneath you. There you go. So in this position here, nod your head just a little bit. Look towards the Spring Barn. Take this part here, right below your shoulder blades and pull it backwards.

So let me get more flection in this spot. Drop your shoulders here. Okay, so we're not looking for perfection, but we're looking for shape. You'll see that she's very tight right here in her low back and that's fine. We're working on that. She's working on that. It's no news, new news. I mean a lot of people are tight there.

I'm gonna pull her shirt kinda tight so you can see right here. She's getting this really nice scoop. I'm going to give her a big hug right here and I'm going to, I'm not pushing or manipulating anything. I just want her to feel this feeling here. Relaxing your shoulders here. Now pull your belly away from my hand. Exactly.

Now without changing anything, push your carriage back from your glute connection. Push back your carriage and then pull your carriage underneath you. Good. Inhale, push back. Exhale, pull under. So I'm stabilizing and helping her maintain the shape of her spine inflection. As the legs go out and in, I will let her go. Now press outcome in.

So be sure you keep your flection feeling okay at home. Just keep that flection feeling as you move your legs out and in. I'm going to press on the top of her head because that gives her a feeling of deep flection down here. Can you feel that? Yes. Okay. Now pause right there. I'm going to raise the foot bar up one more level. Please let go. Your hands. I'm going to try to get more flection. Drop your shoulders.

Dropping your shoulders, by the way, does not mean pull your arms down. That's not what that means. Dropping your shoulders simply means you're not using your neck to walk around like this. It just means drop. We don't want to just overly pull, so we just want some softness here. So what I want you to do now is pull your spine back this way. Like I have a handle right here. Yeah. And then nod your body for it.

Just let me guide you. Broad your shoulders here. Good. Okay. Now keeping this shape. Push your carriage back. Stop, hold. Pull your belly away from it. Yes. Now you feel that deep in your belly. That's a way good hold. Pull you. That's it. Hold, hold some more. Hold some more, and then let the carriage come in. How'd you do?

Do you feel that little bit deeper in? Okay, good, so let's do that again. My hands are right underneath her ribs right here and I'm going to feel this part of her vertebrae come back like there's a little handle here and she's doing a good job, not arching her back. She's using your glute. Squeeze your bottom as you press your thighs behind you. Hip Extension, and then come in one more time. Press out and hold right there. Regroup the scoop in your trunk reacts. That's a very good hold right there, which there was a camera deep on the inside so that you can see all that work. Good, and then return yourself back in. How's that spring tension?

It's a little heavy. This spring tension is heavy because in this exercise that helps you feel the glutes while you stay connected to the trunk. I'm gonna move it down now to two reds and a blue. So I'm just gonna move it down about a half a notch. And I'm going to put the foot bar down where it was in its initial regular position.

And she's going to do offset arms in her knee stretch position because what you'll see as you shift both arms, say over to the right and you not, when you nod your head, you're just lengthening your skull broad and shoulders, sir. A spinal flection here. Good. So now both arms are to the right as she pushes equally back so the arms are staying. Go pull your legs in and then push them out. Hmm. So see if you can do that a little bit quicker and as pause for it. Yeah, hang on. Can't go too fast because then she might lose her spine stability and then it'll bring your carriage in. Good. Push out the legs and then pull in. Ah, good. Push out a little bit. Pull in a lot. A bit. Good.

Push out a little bit. Pull in a lot of bit. Good. I'm letting you go. It's a dynamic exercise. Go out less. Come in more. Good. Go out. Less. Come in more pause. I'm going to put this other red spring back on because I'm making the choice. You'd worked better with a heavier spring. You May as well that.

See how there's not as much wobbly here. Pull out. Pull in two more. Yeah. Last one. Better offset arms. The other side. I think you feel it differently with the heavier spring. Broaden shoulders. Nod your head. Feel these ribs lift up. Go push the legs. Pull the legs. [inaudible] [inaudible] deep and abdomen legs and then belly over here on the left.

I'm just touching her right here on the left. That's better. Good. Couple more. And then last one. Whew. One of my favorite exercises. Very good. Swing your legs around over there. Have a seat. We'll turn these stretches now into stomach massage. You'll see some similarities. So when you put the sticky pad here. Okay, but I'm going to put two reds and a blue one.

So how close do you sit for stomach massage? Anyway? Well let's, you're going to sit on this. That's our little skid. Matt makes you not slide back and forth. Okay, so spin your body around this way. Okay. Now I'm going to lower this foot bar all the way down and you're going to put your feet up here. Okay? Have you ever done this exercise before? Okay, maybe once. Okay, so watch here. Take your hands in front of you right here. Okay. Okay, so you're going to imagine, I'm just going to give you a little hand here that these ribs are gonna lift up and you're going to round forward, okay? You see how bets that exercise knee stretchers you just did when you were kneeling like this and I had you come forward like this.

Now you're just sitting, okay? You're doing very well. Also, I'd like you to do here is keep this shape with your belly, pulling in. Press your legs out and squeeze your thighs together. Good. And then come back in, leaving your heels nice and lifted. Teaching this first part of the exercise, so this feeling of pulling your legs together just like we did in foot work, right? So press away, squeeze. Inhale, exhale, come in. Good. Inhale, press out. Exhale. Come in. Getting a little more dynamic. Inhale, press out. Lower your heels under the bar. Raise your heels above the bar.

Bend the knees, come in. Here's the breath. Inhale out lower. Raise your legs. Exhale, come in, breathe with me. Inhale, lower raise. Exhale, good. Inhale lower. Raise x hair two more times. See if your head is, see if your trunk flex or your head can look forward over those springs. Yes, very good. Now keep that shape. Go press lower res, whole belly back as the trunk comes forward.

Go see if these ribs can lift up as you're coming forward. Very good. Nice job. Bring yourself in. Rest. Lower your feet down here, right looking, feeling familiar a little bit. Okay, so take your chest. Now you've can come from this rounded shape on wind your chest upward and take your arms back behind you to the shoulder rest. See if they can fit there. Oh, let's do a little different than take your arms down. Take them up. Really reach them. This is [inaudible]. There you go.

Take your arms back behind you. Put them right there on the shoulder. Rest. Lengthen up the shoulder blades. That's it. Lengthen up. Bring your face back please. What does that mean? Bring your face back? Well, if her head is like this, I don't want her to just drop her head down, but I want her to kind of pull back. Can you kind of see what that does to her upper chest spine, your upper thoracic spine? Can you feel that difference there? Now put your feet up here. Let your carriage come in. Lift your heels high.

Good. Now from here, look right towards my shoulders. Open up the chest. So zip up from here. Very good. Just press out in it and squeeze size and then bring yourself in. Lift your heels higher place. Good. Squeeze. Inhale, exhale. Come in without changing the shape of your spine. Okay, inhale.

It's always okay to smile. Exhale, come in. Inhale, push back, squeeze thighs. Exhale, come in now add the breadth with the lower rate. Inhale, lower. Raise your heels. Exhale. Now read long. Inhale. Inhale, inhale, inhale, inhale. Inhale, exhale. You did it last time. Inhale. Inhale. Inhale. Inhale, exhale. Come back. Let me have your hands reach right down there. Take off that blue spring.

That's it. That's all. All part of the exercise. Change in your own springs. Look towards my shoulders. Lean towards me. Open up your chest. Bring your shoulder blades back. Squeeze both your legs together. Press out, look out the window. Look at the beach. Inhale. Exhale. Come back. Do it again to that side. Open your ribs. Whoa. There you go. Three more times. Inhale, less shrugging, more twisting of your trunk. Very good. Look out.

You see any dolphins out there and then come in last time. Inhale, exhale, come into the other side. We're hitting the home stretch here. Inhale, press. Exhale, come in. Inhale, press. Exhale, come in. Last time, less of your shoulders, more of your trunk. Go twist your ribs more. Straighten this like squeeze your thighs together. Tools [inaudible] around the axis of your spine. Good. Bring yourself all the way back in and come on home. Nice job. Swing your legs around. Sit right there for a second.

Put your hands on the wood. Move that way. Just a little. I remember when we started this exercise sequence. I want you to do the tendon stretch action again and see how different it feels in your life. So press up as you round down. Inhale. [inaudible]. There you go. Pull your knees to your thighs. I mean pull your thighs towards your chest as you sit yourself back down.

Remember that feeling? All righty. Come on up to standing and you're going to come and sit on the foot bar. Two Red Springs. Have a seat right here. I'm going to move this foot bar away from you one more notch. If the foot bar is too close to you when you do this tendon stretch exercise, you'll always feel like you'll topple over. Okay, so put her foot bar on high so that her arms can have a little little feeling.

So lower your heels back. The true tendon stretch, of course it's called tendon stretch. Your heels would be stretched way down over the back, but will where are still working on our upside down components? Okay, so press into your hands. Are Your hands sweaty? Do you need some sticky pads or something on your hands? Okay, so first part of the exercise is just to get your booty up as you round down, much like we did on the side. Now the carriage, a little wobbly. I'm going to spot you. Okay, so take an inhale. As you exhale, head nods down. Spine flexes. Take your bottom up in the air. Hold. Put your thumbs with your fingers please.

I know they don't want to be there, but they are. And then bend your knees to your chest and slowly sit yourself back down. How is that Gel? Okay. Recognize vertical in your spine, please. For at home people to see that you recognize verticals. So take your rib packaging back this way. There you go.

So that as you flex forward, that flexes from here. That's it. Very good. If you have that stretches, this part here as well. Okay, so you're a year on it, so sit your stand, your bottom up. Good. Hold right there. If you lift your head too soon, you will not be able to stay inflections. I'm going to, I'm giving her this feedback in her head. Keep your head down. Sit your bottom back down. Keep your head down. Sit your bottom back down. Keep your head down. There you go.

Do you feel how the head often wants to come up first? Even then when you came up, you tried to lift your head. Okay, so let's do it again. Sit and get to recognize vertical please. You got to sit back here. He got to sit back. That's part of it. There you go. That's, that's a different connection in your trunk too, right? Ah, I love it when it works. Okay, so press your hands. Nod down. This part stays back. Press into your feet. Lift your bottom up.

Look underneath yourself. Look, I'm not going to touch your head anymore and it's going to keep saying, look under now. Press into your hands. Your carriage goes out a little bit. That's it, and then it comes back a little bit. Keep nodding your head please. That's it. You're on your own. Press the carriage. That's it. And then come back. Keep nod. Oh, that's very good. Two more times. Nod the head. That's it. Work deep in your belly.

You almost get a cramp in your belly. Last time you did it. Sit down. Listen carefully. Sit down. When you come up, don't lift your head on wind your spine. Just like in a mat. Unwind your spine. Just like in a mat class on wine, on wine, on wine. Head is last to come up. Sit back here. Sit back here. Sit back here. I'm not letting you lift your head. Sit back here and then the head lifts.

Can you feel how quickly the head wants to lift your head? Almost wants to always lead the motion, but you have to learn how to segment allies in that. Okay? How'd that feel? Jealous. Okay. Did very well. Now we're going to challenge one more time in the plank activity. Okay, so take yourself off the carriage. Turn around, grab your little sticky pad right there please, and put it right here. This is where your feet will go.

I'm gonna put this foot bar in the middle section here. Moving the carriage forward. Again, I have, I have her on one green and one red. We'll see what that feels like when you come into plank position, remember you're going to come right in and assume the position right in here in that plank position. Just like that. So your right hand will come here first and then your right leg, we'll go right into that crease there. I call it a no discussion exercise.

You're up in that plank out and in five times, that's all out in it. Don't push with your feet. Take your whole body. Oh my good. Okay. Drop test, drop, drop down. Rest. Okay, that's okay. What does that mean? If you tried that at home and it felt a little bit too challenging? I think we need more spring. Okay. So reach down, put another red spring on, step off the carriage please. She actually could do it, but it was really challenging. And since I have some extra, uh, variations on here, I'm happy that we've just add a little extra spring. Sometimes the extra spring helps the body feel more in control.

Okay, come on up. Right hand red curl. Those piggies curl those piggies. There you go. There. That's a much stronger place. Lift your head in line with the spine. That's very good. That's it. Five Times one. Good job. Two, I'll touch you right here. Her shirts kind of baggy, but you see she's pulling up that cotton ball in that belly button. Her buttocks is majorly engaged. Very good, Huh? There's that sound. Come in. Lower your knees down.

Rest just a second. She's going to go right back up. Offset arms in this long stretch plank position to the left. First we're hitting the home stretch. Let's go to the left first. Take your legs back, take the other back. [inaudible] lift yourself up for position.

You got it out and in just five times, pull your face back from my hand. Pull it back. There you go. That's it. That's it. Look at this nice arrangement here. Tighten your buttocks. Last two, last one. Can you come back to center and just crawl yourself right to the other side without stopping? Yes, she can. Come on. Come on. There you go. And out you go and tighten the thighs. I just threw that in. There you go.

Last time and bring yourself all the way back in and then drop down on your knees and rest right there. Nice job. Okay. Uh, have a seat and face away from me for mermaid. Little lateral flection. Opening up the breath. Winding down to the end. So your, your left Shin will be here. [inaudible] you gotta let your piggies go underneath this. Take your whole Shin right here and put the sole of your foot right about here and then open your knee out. Very good. Okay.

We only need maybe one green spring on this exercise. So just look straight ahead and kind of open up your chest here. Take your left arm out to the side like a t. Now in addition to pressing with your arm, you're also going to press with this shin. Okay, so go. Inhale, press away. Side. Bend your body over. Keep pressing the carriage. There you go.

Keep pressing the carriage. Is this spring too heavy? No. Good. And then bring yourself back like you're gonna paint the ceiling with this arm. Okay, go paint the ceiling. Hmm. Hey, good. And then paint the ceiling. Come back two more times. Inhale, go. Good. Exhale, come back. Now your rib packaging is coming a little bit forward.

So I need you to be sure that your rib packaging is back. Hold right there. Twist your trunk towards the floor. Touch your right hand with your left one. You can bend this elbow if you need to. Nod your head, please twist your ribs, hold, keep engaged through here. Keep this length through the front of this left hip, and then open this left arm to the ceiling. Again, face front, and then bring yourself all the way in. Take this hand to the front handle. Lift this arm up, lengthen.

And then side bend over. Try not to collapse. Try to stay long in your torso. Very good. And then switch sides. Take your right arm out to the side. Very good. Taking this rib packaging back as you pull your belly in side, bend over, press with your right shin reach and then bring yourself all the way up. And then D, press here, lear, you go. And then come on up.

And then last time, side bend over. Twist your torso toward the floor. Touch your right hand to your left. Touch it all the way to your left to Chit Twist the Oh very good. And then untwist and bring yourself all the way back and bring yourself down. Very nice. Turn yourself around. Sit on the edge of the carriage again.

Take your arms out in front of you, open your legs kind of wide. Take an inhale and as you exhale, round your trunk down. Take your hands all the way to the floor as if you could press the floor down, nod your head, look underneath the carriage. Good. Take an inhale and as you exhale, press into your feet. Unwind your spine. The head the last to come up just because spinal articulation has always been a challenge for you, and then you lift up the head at the last one. Very good.

Last time. Arms out big inhale. Exhale. Push your feet down in a way as you round yourself up and over, relaxing your shoulders here. Good. Pressing down into your feet. Feel your thighs. Stay down on wind your spine. Bring yourself back up, dropping your tailbone on, winding heads the last to come up. Arms reach all the way up to the ceiling. Give your shoulders or shrug on truck. Give your shoulders are shrugged.

Press your feet down on shrug. Last time up last time down, arms reach forward, hip. Hinge your body forward, and then come to standing. You got it? Very good. Yeah.