Integrating the Hemispheres

Hi everybody. Today we are going to explore a concept called integrating the hemispheres. Mainly we're going to be working with right and left hemisphere and front and back. And we're going to use the medium of Fletcher floor work with a few Jenna. Um, adaptations thrown in as, as we always like to get creative. So we'll start with the legs hip with distance apart.

And let's just take a few nice deep breaths in. Okay. Filling up the lungs and then exhaling all the way. Yeah, yeah. Let's do two more like that. You start to feel the places where the body needs space and also where it wants space [inaudible] and then we're going to do a little breathing exercise.

So we'll breathe in for a count of four. Inhale, two, three. We're going to hold the breath for four, three, two and exhale out two, three and hold the breath. One, two, three. And inhale. One, two, three, four. Hold it. One, two, three, four. Exhale. One, two, three, four. Hold it. One, two, three. Let's add an arm. Inhale. One, two, three, four. Hold it there. Keep lifting. Three, four, exhale. Float the arms down.

Feel your feet and hold for three, two last time. Here are going up to feeling your space and hold expanding and stillness. And exhale down to three, four and hold two, three. Let's bend our knees. Reaching forward and standing tall. Yeah, the gallery [inaudible] and Stan feeling an equal bend in the ankles, knees, and hips without losing that length of the spine and upright posture.

We're going to lift your right heel as you bend both knees and stretch. See if you can get a little deeper bend. Inhale and stretch again and bend reach. Cool. One more in bend and hands to the hips.

And we're just gonna do a little side glide. So read your hips over to the right and then translate all the way over to the left. We'll inhale and exhale. [inaudible]. Just note the differences. Do you have a little more range in one way, one direction or the other? Last one, and over to the left. And let's breathe into the left. Inhale, exhale to the right.

So your hips are like the carriage on a typewriter. That image is becoming more and more obsolete. Unfortunately, but it still works. One more and back to center. And then from here, reach your right arm forward and we're going to bend the right knee and just gather the space, lift it up, turn your palm and get a chest stretch. As you come back. It's kind of a Sassy pose here. And then we're going to go the other side.

Reach up and press again and reach up and press and really feel the space in your hand. So you're gathering up both the right and left space around your body and both the front and back space. And we'll do one more each side trying to make it feel good. Last one and all the way back. Let's lift our heels and come to a turnout.

So we're wrapping those thighs and we're going to take the hips over to the right and we're going to reach the left right arm up and over, and then reach down through the other side and just feel that half moon shape that you make from your pinky finger all the way down to your pinky toe. Then we're going to reach the opposite arm out and feel like you're being pulled. Your hips are being pulled to the right. Your arms are being pulled up to the high diagonal. Now we're going to engage the inner thighs to come back to center and press the arms down. So we'll go hips first. Breathe in, exhale the arm. Let's take a full breath. Inhale, exhale, reach the arms, lift through the center and press one more time like that.

Hips go to this side. Exhale the arm. Full breath. Gather your space, hold the space, expand and lift on the inhale and press last time. Hips going side. Inhale and exhale. Full breath to reach. This time we're going to lift up through center. Pass through, center over to the side and again, pass their center. The hips lead the movement from side to side.

Don't be afraid to sway off center if you're a Michael Jackson Fan. This is like smooth criminal. You know what I'm talking about? Yeah. Good. One more time. Up and over and stay. Let's pulse the hips. Two inhales to exhale. Anytime we pulse movement.

Today we are exploring the movement and how deep we can get into it, not how deep we can come out of it. Let's lift up and over to the other side and reach pulse. So explore that territory with your hip and your arms and your head. Where's your head in relation to the rest of your body? Good. And then we're coming up to the center. Press the arms out to the side.

We're going to start to move those legs a little. Let's lift your right leg up to posse toad, the side of the knee and lower down. And the left. No need to be a dancer here today. Just explores a knee bend. It's a thigh lift itself. Single leg balance does not have to be perfect up and lower and up.

Now we're going to take a little brush with the right leg out and back to center and then the left. So just exploring, reaching out with those feet and those legs. And of course the arms. Inhale as you brush XL center. One more each side. Good. Last one. And now we're going to shift our weight. So we're going to brush out and we're going to take a little bend of the knee. We're going to press back up to balance and close and I want to see if we can do a little suspension on that.

Balance the brush out to the left and then press Lalalala and good and out to the right and lift and lower. So think about how you're placing your feet down. You want to have that sense of foot centering. So big toe behind the fourth and fifth toe center up in the heel every time either foot touches the ground. One more time you side rush and reach. Lift and lower out and reach up.

And just to keep those arms nice and burning and reverse. Last one here. Good. And we're going to keep it going. Bring the hands behind the head, slide the shoulder blades down the rib cage on the back of the body. Inhale length it. Twist your body to the left, right this way. [inaudible] center and twist the other direction.

See if you can keep your hips facing front for the first one. Just to get some spinal mobility. Good. Come back to center. We're going to extend the right leg, right arm, that's my arm out to the side and then see if you can sneak your left hand all the way behind your head without pushing your head forward and we're just going to do a little pulsing, reaching these fingers to these fingers. Okay. Opening up of that left under arm two more sets, bigger challenge than it seems good. Let's lift up and read it over.

[inaudible] take a breath and sneak them a little farther across and pulse. Kind of use your arm, almost like the pedal pole, feeling like your head is back in line with the rest of your spine rather than drifting forward. Good coming all the way back up. Let's lower the arms for a moment. Let's do a little circling of the risks. Little figure eight. Okay. Now we're going to go into a little lunge and side bend, so bring those arms out to the side. Once again, we'll brush the right leg out to the side.

We're going to land in our lunch and we're going to side bend over away from the lunch. So we're taking those two elements and putting them together. Now here's the kicker. We have to push back onto midline to come back to center. Nice job. Let's go the other way. So we brush land, side bend, and then press up, add lower. Here we go. Inhale off center ups, we and back to center. Good. One more and lower the arms. We're going to do that one more time, but I want you to think about your midline, your plumb line through the center.

And as you lunge, you're trying to take your leg and your body equally different distance off of that midline. When you come back together, you're pulling your leg into the socket, your spine, back onto your pelvis to come up and find that balance. So lots of good shifting. Here we go. Starting with the right leg out. Inhale, big brush. Exhale, reach, lift and lower. Good other sides. Let's try not to be fearful, but take a risk. Who cares if we fall? It's only gonna live on video for the ever and over. Lift one more each side. Really Bend off, center and up and close. Last time an up and good. Lower your arms down. Let's take a nice wide position into the second.

So we're going to explore some of what we call the DEVINCI man rolling exercises. So if you can picture Leonardo's Divinci man in the circle. We're trying to reach out to all of the edges of the circle with our hands, our arms, our feet are hips, legs, head and tail. So let's take an inhale and see if you can just feel yourself expanding. Stretching brings space to your joints. And exhale, reconnect without shortening or lessening your size. Inhale, we get afraid to be big and wide, but you know we're more powerful that way too. One more time. An exhale.

So now we're going to take this reach. Inhale, reach. We're going to start to rise up on the balls of the feet, close the arms overhead, make a circle. Good. And then from here we're going to plunge down, opening the arms, and then reach all the way back out. To this side. So just changing levels, reaching up, exhale, find the balance, keep everything pulled together. Inhale, lengthen. Plenty. Find Your Da Vinci lift up than the inhale and plan. Just reach, stretch last time. Here we go. Lift up, find those arms, lengthen and dive up and turn your palms over.

Good. Let's bring your arms up, the sides of your body, and then slide down and out and press. Get lower with your hips. Inhale and exhale. So a lot of the floor work comes from Martha Graham technique and in a grand play, which is what we're doing now, she would say it's like someone reached up from the depths of the underworld and snatched you from the inners and pulled you downward. So let's see if we can get a little more down into the ground. [inaudible] and kind of a nicer way to just do some squad exercises, right? He's a little more artistry to it for more reach.

Good. And three. Okay. And last one, hold it. Their pulse, your hips down. Pulse your knees back from your hips to, yeah. One more. Set down. One more setback.

Inhale and exhale. Lower. Awesome. Okay. It's time to go down to the floor. Yeah, it's time to start the workout. So we're going to go to a mount to the floor, so if you have knee issues you can just mount how you would normally would with control. Otherwise we're going to take the arms out to the side. You're going to shorten your stance a bit. You're going to twist your body and then continue to twist until you tuck one knee under the other and come down to sit well, and then we're going to try to get up from there so we can balance it on the other side. So step on your front foot hollow and come all the way up. It's hard to do when you are doing it. Slow. Good.

Let's go the other side. So you turn, you lunge, you twist, you talk, you lower and then you press your twist. You come up to the top, you shake those arms out. We're going to do it one more time just to come down to the state. You can practice on your own at home. Here we go. Three. Just turn, Tuck and sit. And then continue to swivel yourself around to face me. So let's see. Okay, so we're going to take that front foot on the walk and we're going to take the arms to a low v. This is called an advanced hip stretch.

Unlike a lotus or like a pure form of stretch, we're not going to drop that knee down, but rather we're working the hip fold. So I want you to use your hip flexors if you're breaking a pencil and then pull that knee in as close as you can. So let's go ahead and lift up with the hands oppositionally. We're going to press the sitz bone down. So ideally you're, you're seated on both sides bone and you see my foot is as if I could stand up. I'm not going to, don't worry. All right, so once we're here, we've glued the knee into the chest. The arms come down to low v.

You're going to inhale and create length in your torso between your ribs and hips. Exhale, hinge forward. So a flat back. We're going to wander around for it. I want you to think of reaching up and out on the diagonal. In fact, let's take the arms up on the diagonal and like we were reaching earlier, try to lift your ribs up away from your hips. Pull your knee into your chest, reach your tailbone. Backing up. It doesn't look like much, but it sure feels like a lot. Lift up to center and lower. Good. Let's do that again. So inhale, hinge forward. Exhale, reach up on the diagonal length and your sides. Lift and lower. One more time. Inhale, hinge, add the arms. Let's hold here.

Pulse forward pulsing torso to knee. We're going to hold the body still. Pulse the knee in, in. Even if there's no movement available to you that you just think about it. Good and hold. Let the knee relax. Reach all the way forward. Stretch your arms. And then from here, keep your fingertips in touch with the floor. As you round back, we're gonna extend the spine and just touch the fingers behind your back. Lift your chest up and then take yourself through center and exhale round forward again and round back and lift. Up and up and round forward and we'll do that one more time.

Lift up now. Open your arms, keep your chest lifted, and we're going to come into a little teaser. So we're going to inhale the top leg. Inhale the bottom leg. Exhale the top leg crossover. [inaudible] nice and neat. All right, sitz bone down. Pull that knee in. Nice and strong. Arms out to the side. Let's hinge forward. Inhale, yummy reach. Exhale, lengthen more and lift and press. Good. Inhale, hinge. Exhale, stretch, lift up and lower. Two more times. Hinge forward as you lift your arms.

Remember that sense that we had with this exercise. Head in line with the spine. Arms actively opened to the back of the room. Inhale, exhale, lift and go back because we forgot our pulses and pulse. The body pulse, the knee. Yes. Just think about it. Yup. Last one here, come all the way up and lower down. We're going to come back. Extend. Oh, extend the spine. Sorry guys. Rounding forward and get that stretch getting ahead of myself.

All right. Then we'll round back. Extend up and round forward and reach. No. Do that twice. More round, back and extend and forward reach. And last one to stay round, back, chest on the ceiling. Extend Open and we go. Inhale. Inhale. Bring the legs together. Hold them there. Let's go to parallel. Flex your feet, point your feet, lift your arms, lower your arms, flex point, reach lower. One more time, flex point, lift and lower, and then bend and extend all the way forward. Good. We're going to do one more foot exercise here, so keep your toes wrapped over as if they're in a prehensile grip on the foot bar and you're going to flex your ankles without releasing your toes.

Then we'll release the toes, then we'll engage the toes, then we'll reach the ankles. So we go ankles, toes, toes, and ankles. And one of the hardest things about this is not letting the ankle bones come out of alignment as you work the foot, because those legs will wanna move all around to make this happen. Good and reach. Let's at some breath. Inhale, [inaudible] and last one, and good, good. Bend. Your knees. Feet are flat. We're going to pull in as close as we can. I said it's going to be a hippie class, right?

We're going to bring your arms out to the sides. We're going into Ron's teaser on the diagonal, which is kind of like a hip circle, kind of like a cancan, but neither of those things. So we're going to inhale to a point. Keep your knees together. Exhale, send your knees to the right. You're perched on your right hip. You're not all the way over from here. Keeping your inner thighs together, using that leftover bleak.

We're going to extend, we're going to bend, come to center. We get to release the feet down. Good, so we point, keep the knees together. Extend Bend Center Lower and reach. Extend Ben Center and lower point twists. Extend and Bend Center.

Now he had a little leery so we point over, let's extend. Hold it there. Lower your right leg down, lift it back up. Lower your left leg down. Stay balanced on that hip. More lower without thumping like I did last one and up bend center and lower all the way down. Nice job. Let's go. Other side. Lift, twist, extend and hold. Lid. Lower their left leg down and up. Right, left, right. I lift bed and center and lower down. One more variation. Sit up tall. Inhale points, twist.

Keep your knees together. Full breath to extend all the way up. Fast. Inner Thigh beat too. Once Ben, lower those heels. Reset. Here we go. Points twist. Full breath to extend, extend with the flex, and let's just shake those hips out. They need them, right? We're going to come down and open them up. So we'll bring the arms all the way up. Rounding forward, rolling down in four breaths. Take your time. It's your first roll down. Let's reach through the toes.

Feel as if you are pulling yourself out of your thighs to go all the way down. Fantastic. All right, we're going to bring the arms up, turn the palms away from each other and place yourself in a t with your arms. Good points your feet, and then draw your knees up to a vent position and we'll bring them up to tabletop from here. Good. So feel your thighbone stacked right up into your hip flexors right up on top of, and then let your knees fold. So again, we're doing that pencil break behind the knees as if you could bring your heels as close to touching your sitz bones without necessarily letting the legs, the side bones move away from you. So this is called the double toe tap. Now rumor has it that if you point your foot to like the ends of the earth and flex your knees, you could possibly touch your toes to the ground without moving your thighs away. And that's your goal. However, if it doesn't happen, I don't want you to arch your back to get there. So we're going to squeeze, squeeze, tap, tap two times trying to get those hamstrings to fire up.

We're going inhale, inhale. Exhale is a shoot up to the ceiling. Keep a stable pelvis, find a 90 degree hip angle. Really Nice. Here we go again. We go tap, tap and shoot. Good and tap, tap and shoot it up. Nice. [inaudible] feel your rib cage behind your shoulder blades and all the way through your arms pressing into the ground. Last one up in stay good.

So this is what we call a flex your moments where you hold and I speak. So what I'm seeing is a very, very nice g rated version of the double toe tap. That doesn't mean we have to go all the way to x, but we want to get into at least PG 13 which means we're going to sharpen it up. We're gonna make it a little bit more provocative, a little more dynamic. And what I know to be true is that if I see her legs go up and wobble at the top, you are not quite stable enough for my liking.

So I want to see them sharp like they could just shoot up into the air. Ready and go and go. Good. Perfect. Last one. Hold. Now it's an exercise. Flex your feet. Point your feet. One more time. Flex point in. Stay.

Freeze your left leg in space. Take a full breath to reach your right leg out of the socket and lower it to hover above the floor. Reach the legs longer away from each other. Exhale lifted back up. Magnets are one, two, three, one a. Snap it back together. Left leg lowers full breath to go down. Reach them apart more and lift full breath for the right [inaudible].

Lengthen. Feel the tension and pull it together. Left, right change. Lengthen and lift. Two more. [inaudible] stretch in two directions. And Paul, last one. Reach and lift. Open hip with distance. Place your feet, toe ball, heel to the ground. Knees are bent. Are you ready to open your hips? Yes, please. All right, so I'm going to join you on this.

When we're going to go into a pelvic press, let's take the legs just slightly wider than we might do normally. So they're a little bit on the out outer edges of the pelvis. And again, we're working for width across the chest. So let's take a full breath to our pelvic tilt. Posterior deepening, pulling the belly towards the back. And as the hip gets higher, the belly gets deeper. So here we go. Peeling up one bone at a time. [inaudible] and let's just set it up from the get go.

So let's place the weight towards the upper edge of our shoulder blades so that we're nice and balanced across the top of the body. Let's lengthen out the lumbar spine. Let's tug the heels towards the shoulder blades and reach the knees beyond the second and third toe. And as we roll down, let's keep those nice strong hamstrings firing. Open the throat, feel your breastbone, move through to the back of your body and then peel down one bone at a time. Let's do a nice slow one again like that curling back, [inaudible] you the image of length and stretch in this pelvic press and roll down three breaths. Feel that weight of your heart come through to the back of your rib cage.

Each pair of ribs evenly rolling down and deep belly has you reach and lengthen to the tail and break a pencil behind your knees to feel the reach of your sitz bone. And so you get a nice strong engagement there. Now we're going to vary it a bit. So rolling up into full breaths all the way at the top and from here, engage your inner thighs. So the whole length of your adductors touch all the way down to your knees. Yes, a little internal rotation. Now we're going to break at the hips and lower the spine in one piece to press the pelvis down. And as we do that, we'll let the knees open and we're going to stand into the feet. Press the hips straight up and internally rotate the legs has become to the top.

Inhale, lower exhale, press and lower and lower. This is actually a Severino variation and I told her I was going to steal it so she, okay, good. We're due for more down and left and down and up and to [inaudible] and one and then just to feel what it's like to roll down with the legs together. Let's keep 'em together all the way down. That does some interesting things to my calf muscles and all the way out to the tail and we'll let the legs drift apart. We're going to do one more variation. Walk your heels now, just hip with distance.

A little closer going up again, two breaths. [inaudible] all the way up to the top. So now we're going to dial the hips to the right. So your right hip lowers just as if you're rotating your pelvis to the side of the room, but your knees are staying to the ceiling. They were ready to come back up to center and then dial the hips to the left and back to the center and dial them to the right and center and to the left and center. And now we're going to dial them to the right. You're going to externally rotate your right knee open and lower your hip and your side body to the ground. So everything lowers.

Then stand into your left leg internally. Rotate your right thigh and for us your hips back up to the ceiling. Okay, dial your hips left. Open your knee down to the side. Keep your opposite knee to the ceiling. Stand into your right foot. Come back all the way up. Let's take a full breath to open, right and lower. [inaudible].

Full breath to lift and press hips. Higher. Full breath to the left. Full breath to live, going and rolling to the right and press down to lift up good and to the left. Good and all the way up. And just like in the leg toe taps. Let's really take up our space. So carve out the space to the right. Press up a little higher as you go to center. Carve out the space to the right.

Reach the need of the sidewall and come back up. One more time. Each side. Carve it out. Open it up, lift it back to center. Open it to the side. All the way up here. Lift your heels. Inhale, tap them down. Exhale, lift up. Tap them down. Lift up as the heels. Lower the hips. Get a little higher.

Good lift and lower. You have four and press. Don't be afraid to make a sound. Build some bones last time and hold. Lift one entire and roll down all the way. Chest, rib cage, and all the way down to the tail. Draw your knees into your chest. Hold onto your ankles, going to pull those knees in as close as you can, but in opposition, reach your tailbone to the wall away from you and pulse your knees in without rocking your tail off the floor.

That's it. So another deep hip fold. You have four and three and two and one and good. Alright, so we're going to put the rotation of the pelvis, the leg extensions, and the moving into the right and left hemispheres altogether into a piece called the lateral hip opener. We're gonna break it down, build it back up. It's going to be amazing. So your arms are out to the side. I understand how much hip work this one takes.

So I'll be sure to give you breaks in between each piece. But try to stay with me for the time being. Legs are up to 90 degrees. So the first thing we're going to do is to try to make your left leg longer than your right leg by drawing your right hip down and lifting the left side of your pelvis up deep depot bleak work. And then rebalance and line those legs up back to center. And then the right leg reaches longer. Inhale and exhale.

So right now we're just in that towards the ceiling hemisphere. We're not swiping the legs side to side. Left leg goes up and draw it back down. Good and right leg. Push down through the left pelvis and back to center.

See how far you can go, right? Like we're left leg, sorry, and back to center. And then right and center. Okay, so we're lifting the left leg high from here laterally. Press the right leg out to the right and roll all the way onto your right hip. The idea is to bring that leg all the way to the ground at 90 degrees while the left leg stays up to the ceiling. If your pelvis was mobile enough, it would be on its side and your leg would be totally externally rotated. I get it. Mine isn't either. So we're just, we know what's expected.

Now everybody's trying to talk a little bit to make this happen. So extend your hips or reach your, your tailbone and flex your hips more, I should say. Good. Now you have to use all of your inner thigh strength and your belly strength. So belly comes back. Left thigh pulls down in inner thighs. Gold magnet, magnet magnet, back to the ceiling. All right, right leg goes up. Left leg slices open to this side. Good.

Feel the oppositional reach. Very good. Pull the right leg down and engage the inner thighs to come back up. Good. Left leg reaches up, exhale to the side. Open. That's it. Reach. Find the tension and exhale back to the ceiling. One more time to the side, right leg up and open.

Very nice reach and ou lift and bend those knees in to your chest. That was a, and it goes on from there. All right, so we've set up the framework and now we're going to build on it or you're ready? You have to be. Here we go. Legs are up to the ceiling. Arms are out to the side. Nice wide chest. Keep open space for lots of breath. Here we go. Left leg reaches high. Press the right like open a full breath closes the left on top of the right to the ground. If I were looking all the way down. Yeah, if I were looking at you, I should see a right angle at your hips.

Your tail is reaching to the wall, your ankles, your knees, and your hips are trying their best to be sack. So you gotta just figure out which one are you going to let a little judging happen on? Okay? You want the effort there, but not to. Perfection is not the goal. It's the, it's the journey. Here we go. So reach the top leg up to the ceiling. Good. And then bring the right leg back to connect. Excellent. Right leg reaches up.

Slice it open to the left. Full breath. Close the right on top of the left. Now here's the kicker. When you reach the right leg back to the ceiling, attempt to not move your pelvis at all. Completely. Use the side rotators. So reach the leg back up. Don't let the hip drop. Don't let the hip drop. That makes a difference. Good.

And then bring it all the way back to center. So lots of work. Let's turn out the legs. Let's open them wide to the sides. Take your inner hands to your inner thighs and just give yourself a little stretch there. Let's flex the feet and point in one more time. Flex and point, and we are ready to go on. Yes, you don't have a choice. Spring the art legs back up to the ceiling. Arms out to the side. All right.

Left leg reaches high. Inhale, slice the right like open a full breath to close leg on top. Now with your left arm, you're going to arc up to the ceiling and bring the back of the hands together. Yes, the risks are touching. Excellent. Your head is still in the ground. Your shoulders are stacked, your hips are stacked, and your legs are at 90 you're going to burst passion from your chest as you press the arm to the ceiling. Open the chest. Don't move the hips. Oh, there's that stretch. Try to get that shoulder down. Open the leg.

Don't move the hips. Bring the leg back on top all the way. Yep. Here we go. Inhale the right leg up. Exhale, press it open. Full breath. Bring the right over. Bring the arm over, reach, burst the chest up and open and the leg reaches up and hold and then one more breath to bring up. So it's a full breath for each part, which means you can bend your knees and rest. You just have to fill it up. Okay. It's like you have one note that has to stay consistent for the entire song, which would be boring, but you're going to dynamic. Okay, here we go.

Legs come up to the ceiling. I'm going to try to conduct left leg goes higher. Inhale, press open. Exhale, full breath to reach. Carve the space in, how the arm risk to touch and the chest opens up and the leg reaches. Stretch and connect to the ceiling and press to open and reach and stack and the arm presses over and the arm burst open and the leg reaches up and to the top like your life depended on it for the last time. Add, reach, press it open, get bigger as you stretch and the arm, press the risks and chest moves the arm and the leg to this ceiling and thighs to gather. Last time, like you mean it, the arm goes up and over and press and the leg reaches up and up to gather and give yourself a hug because that was amazing and a can't wait to see the pictures because that was pretty cool. Awesome. All right, we need to extend our spines and our hips. Let's extend our legs all the way out.

Let's take the arms up and back and palms facing down for a moment. So we're going to just be careful with the shoulders here and make sure that they're stable. We're really just rotating from the forearms and we're going to press the chest up. So engage your shoulder blades together, feel your hips go towards an anterior tilt so the tail gets heavy and your heart gets light up to the ceiling and feel what that feels like. Almost like a fish pose from yoga, but much more dramatic and then lower down and let yourself be weighted. So this is the the mechanic that we're going to need to bring ourselves all the way up. So let's do this three times. We're going to inhale, extend, feel the weight, translate into the hands, and then exhale, lengthen all the way down.

And if that extension starts to bring you towards the top of your head, you can explore that. Here we go again. Inhale, lift and press an exhale. Reach. Hips are gonna come into play here again. One more time. Inhale, lift and press. And exhale, lower down in the last time you're going to use some pressure, some drawing of the scapula together and more lift and more hip fold to bring yourself all the way up. So here we go. Inhale, lift, continue, continue, continue. And all the way up to the top. Good. So let's just talk about this for a moment so we can really enjoy it cause it's a nice place to be. So the, the placement forward onto the sits bones is going to be really important. The drawing of the shoulder blades and then the chest to the ceiling. And what I'm doing with my hands as I'm squeezing, I'm abducting them.

Like there's a magic circle between my upper arms. So the piece is going to be a roll down in one breath. We're going to lift reaching back. As we start to lift the palms turnover, we lift up, grow taller and round forward. Awesome. Let's do four times. So we'll lift up, contract over and roll down.

Arms lift, stretch back. Okay. Palms turn. Lift. Okay. Tall contract. Rolling down.

Lift and stretch. Turn the palm. Grow and over. Two more times and round. [inaudible]. [inaudible] last time. [inaudible] [inaudible] and rallies towards the last one. It's like, it feels good though, right? Okay. We're almost there.

We're going to go into a little drama, a little choreography. One more spinal mechanics. Now arms are at a low V in a dance technique. In Fletcher plots we use something called the and counts. It's the count that happens in between the one and the two, so one and two.

And we're going to use the an count to turn ahead swiftly. So the first beat of this piece is going to turn your head to the right. And then let's come back to center. Let's try that again. So usually we have 9,000 things happening. We're not breathing, we're just turning your head. One, two, three, and good. All right. Now we're going to add lateral flection, so one, two, three and inhale, flex over to the right.

Exhale, trace and around your spine. Forward all the way over to the left side. From here we're going to stack the spine, bringing the arm over head, and then we're going into another dramatic guttural moment here. Elbow pulls in to the guts and you look at your life in your hand and you think about what you've done with it and then you imagine that you're have imminent opportunity and you start to extend your spine into a hinge just like we did with the hip stretch forward. So feel the hips first and as you extend out, continue your focus into your hand, reaching out into the possibility and then you lift up, turn your palm and press it back down and get to start the whole therapeutic process over to the other side. There we go, sweet. And to the left. Inhale side bend and sweep the spine around all the way over.

Then we lift up and exhale. Find your hands with your eyes. Extend through your spine. Two breaths for contemplation. Enter an impress. This is not what, how Ron would teach this piece, but this is fancy pants, Jenna bringing it a little therapy to the movement. Alright, here we go. So where you go and side Bend, head reach all the way around. Inhale, lift up. Exhale, contract, extend to full breath, reach, reach with your fingernails, lift, turn and place and lift. Contract, extend up, turn and place two more times with feeling and sweep it around.

Lift, contract, extend, reach up and place and lift. Reach up and place saved through ponies. Let's cross the ankles. Let's come onto the knees. We are going to come into a downward dog variation to finish up our fun session. So we have our hands at shoulder width and if you've watched my hands on tutorial you'll know that I like the fingers pointing forward, the first fingers pointing forward so we can see kind of the even horizontal line across the wrist and there was no undue torquing. And then we're going to make sure the knees are right underneath the hips as well. And let's just round into half contraction into flection and then go through center into extension.

And again, round an extent. I'm come back to flat back and find that connection of the front of the body to the back of the body. And then we're gonna lift the toes up, rolling onto the top of the knee caps, tuck the toes under and place the balls of the feet down. So I was one time taking an acrobatics class night. You said owl when they said circus hurts. And I feel the same way about floor work.

So it's just building some resiliency. Let's press the hips up to the ceiling and you're going into a high up stretched position on irrelevant, which means your heels are lifted. So from here we're going to lower the heels down. Inhale, we're going to lift the heels up. Exhale, we're going to lower, or you're going to lift, we're going to lower, we're gonna lift, and then we're going to lower back down into our flat back position. We're going to lift the toes up or we're going to lower them down and we're going to just take a rounded spine back and I'm going to adjust my shirt and we're going to do it again. So come back onto all fours. Lift up, tuck under, press the hips back.

Feel the blades reaching towards your hips and lower lift four times. Inhale and exhale. Two Nice strong inner thighs reaching sitz bones towards the ceiling and finding length and space in the lumbar spine and hold. So we're in relevant. We're going to take the right leg and just move it out to the side and appointed position just to tap the toe to the floor, but all of your weights and your left leg without shifting your hips.

Try to lift that leg off of the floor, maybe a quarter of the distance you think you can and then lower it down to touch. Good hips are stable, then lifted halfway, then lower it to touch, then lift it three quarters of the way, then lower to touch. Then lift it out as high as you can and continue to circle it all the way up and back behind you and hold lower your left heel down. Inhale, exhale, lift. Feel the legs stretch apart. Inhale, lower. Exhale, lift. One more time. Lower and lift. Sweep the leg all the way around, bringing it back next to your left. Let's bend the knees to come back down. Good. Untuck the toes and sit all the way back and we're going to breathe it before we go to the other side. Inhale and exhale, and one more. Okay. Okay, and let's come back up onto all fours last time to finish your Rigo.

Inhale, lift the toes. Exhale, Tuck, place full breath. Lift all the way up. Reach it back. We're going to remove the left leg from the situation, touching it out to the side. You have an inhale to lip and lower touch to little higher, little higher, the highest you can, and continue to arc that leg around into the ceiling. Then we lower the right heel down, inhale and lift it up and to two more. Last one.

Good. Bring it all the way around. Close the legs together. Let's reach the heels down. Walk the hands back in towards the feet. Find your foot centers, your inner thigh magnets. Let your head hangover. Let your arms be heavy and keep the weight in the legs as you start to let the spine float up. Rolling up one bond at a time. Stacking pelvis, taking a moment to find your alignment.

Really noticing your hips. After all of that and to finish, let's bring the hands forward and standing nice and tall and the clothes, the thumbs, the fingers, fingers, the fingers. We're going to wrap the last one rotating in and then send some good energy out into the world. We do that a couple times. Thank you very much. [inaudible].