Tower for Creating Space

Today we're going to play on the tower. So I don't teach Tara very often. I feel like I'm not very good at it cause I don't have one. But I'm gonna do my best and I hope you have fun. I'm so springs. What I have set up is two blue springs from the top set up to the push through bar. Um, I have my yellow springs and my roll down bar at the ready and then I have my leg springs, my purple legs springs in there, one, two, three, four down. So about chest level from standing.

And then I have my red springs bottom loaded, ready for some footwork. I think that's all you need to know about the springs. That's why I don't teach the tower. The springs makes me crazy. Anyway, it's going to be so fun. Here we go. So standing on the mat, taking the push to bar on your hands, hold the push you bar with a full grip. What's are the fingers reaching around the bar and then just pause here for a moment. Feeling the weight of the body over the heels, aligning the body up in space. So I never like to just start without checking in with my own body.

And since you're playing with me, you get to do that too. So what we're going to do here is do a little pull backwards on the pushy barn. We're gonna roll the heels up, coming up nice and high on the toes and spreading the toes. And then as the heels come down, feel the head and the spine stretch upwards. So it's almost as though you're getting taller and you could play with doing a little down. Press on the bar. I like that.

And then maybe just let the bar come up and then again a rolling up onto the toes. There's no pressure down on the springs right now and do a little down press on the bar. So there's down energy, back energy down, lat energy down, spinal energy, up heels come down, growing taller, lifting longer, gathering energy through the middle of the body, and then let the springs come up. Let's do that one more time. So lifting the heels, pressing the bar down. So we're going to keep that tension on the spring now. And the lower the heels down.

I'm trying to articulate through the foot thing of articulating through the foot, trying to move through all of those bony sections of the foot. There's quite a few. And then inhale here, standing tall. As we exhale, we'll bring the chin into the chest, keep the shoulders stable and away from the ears and roll down towards the Mat. When you can't go any more with around back, then start to elongate out through your spine. So you're going into an up stretch shape. Inhale there, exhale, curl. And now here as I roll up, I'm creating down pressure with my arms to deepen into the contraction that I'm looking for in my center. Coming all the way up to standing in here. Yeah. And exhale, press round, chin to the chest. Try not to back up. So stay just over your feet going down, going down.

But de celebrating that down movement with a significant sense of contraction through the center. And Lynn will you reach out to out into that cat stretch or up stretch in here and exhale, curling through the spine, rounding, rounding, rounding and then I sat back in here and access I have like I just have this desire to see if we can do this on our toes and I honestly don't know what's going to happen so we're going to find out and if you don't want to do it or if it feels scary to you, it might feel scary to me. I might boycott and or abort mission if you will, Henry around that. All right, so here we go. Let's see what happens. Lifting the eyes, hovering the heels. They don't have to be like in the highest heel position that you have.

Just a little hover. Finding your balance on both feet, pressing down on the springs, diving down. Okay. It's doable but it's challenging. Reached down and now, yeah, and then lifting. This is where I suspect it's going to be the hardest. We were coming up, keeping the balance over the feet, rounding, still bringing the pelvis forward, reaching all the way. Oh, definitely possible.

Not Easy at all. One more time with the heels down. Exhale to go down. Inhale [inaudible] dive down, exhale around, rolling up, noticing if there's shifting from side to side in the legs and try to minimize that. And then coming all the way up. Yeah, to standing again. So come down, take that bar down. I'm just gonna leave those springs there for the duration of the class, I think. And pick up the roll up bar and I'm going to put it, if I were say kneeling, I'm going to have it about eye-level and sit. We're going to sit with two legs together to begin with.

A straight back when is to inhale here and simply just press the springs down as the springs press down. They don't, they don't have to come all the way down. I just want you to rise up in your body. And really, so my intention today, I forgot to mention, is to work with ease, but also to try to create length to try to lifting up, create more space in the body, not push, but create ease so that we walk away from this movement experience feeling longer and lighter and freer. And lift the arms up now in here and bring the bar into the chest. Exhale, open the chest and reach forward. I'm doing a little down press on the springs. Exhale, pull the bar back and a little down. Press on the springs. As we reach out three more times. Pull in, they don't arch to the bar, but keep the spine long and straight.

Working through the upper back last two and [inaudible] and last time and reach out now with straight arms in here. And then exhale. Start to articulate the spine to the pelvis. Rolls under. Don't right away, collapse in the chest, but try to keep the chest lifted as you're rounding your spinal all the way down onto the mat. As the head comes down, we'll inhale again and as we exhale we'll press the bar straight down. Inhale to lift. Exhale, both arms working evenly, feeling the work in the upper back. Notice the tendency for the rib cage to want to lift up off off the mat as the arms are pressing down and see if you can combat that tendency by focusing on creating some abdominal support.

Focusing on letting the ribs slide down with the arms as though the arms are helping the ribs to press down and then lift the arms up. Lift the head and chest, draw in. Don't cave the chest forward, but lengths and up. Lift up, looking straight ahead rather than down and lifting all the way up. We're gonna repeat that again so we press straight down and exhale, lift. Inhale, stay lifted or lift more. Exhale, lift and release. Last two, pressing up and last time, lifting up, bringing the arms up, pulling the springs into the chest and forward.

So allowing the chest to get nice and open. Pulling as the bar comes to the chest, the navel back to the spine. So the spine is supported. It's long, it's tall, maybe it's feeling a little bit more free, less time like that. Pulling in, reaching forward. Inhale, exhale, pivoting under with the pelvis, rolling the spine down all the way, keeping the shoulder blades, reaching away from the ears, keeping the legs reaching out in space. Come all the way down.

Hold here and India and press five. Keeping the neck long on the mat behind you. I always, I'll say again, check in with the pressure against each arm. I myself have a dominant arm. I don't know if you do, but it's quite common. Last one. Yeah, and lift. Lift the head.

Press the abdominals into the metal field at flattening of the spine and then articulate the spine all the way. Pause at the top. Inhale, hold. Flex the feet. We're going to exhale. Bring the bar with you so you keep this rectangular shape between the bar and your sternum or your shoulder blades or your clavicles and we twist. Bringing ended across. Now inhale to center. Press down a little on the springs.

Rotate lifting the spine and center. Try to just bring the head with the body rather than looking behind the body like I just did. Oh, maybe we should play with both ideas. Let's see which one works better. So there's one, we're looking between the springs and here's the second one. Looking behind you. Oh, I like it better. I changed my mind. Do what you like better.

Okay. Okay. So we're coming back to center. We're going to point the feet, roll down again. Bend the knees at the bottom, knees connecting together, lift the head and chest. Settle into a neutral position in your pelvis. And then as you exhale, you're gonna draw in on your abdominals in rural of the bar, goes just over the knees.

[inaudible] excuse me. And then Dan, draw in. Feel that you're trying to flatten into the mat even as you're lifting off it. So it's like the spine is reluctantly moving off the mat and this just as bending forward towards the thighs, the thighs are pressing together. We'll do five more. It's, it's tempting to just relax on the down, but there's really good work to be found. So pull your way down if you're relaxing on anything.

Yeah, don't relax. Maybe the up. So letting the springs help you go deeper in your abdominals is what I mean by relaxing. And then dragged down last two times. Lifting [inaudible] and down last time, lifting up. Okay, and down. Now from the low position, if you wanted it to make it a little bit harder in your stomach, you could definitely use a lighter spring. Kind of wishing I had a little lighter spring right now.

That's fine if you're going to pull up that side. So keeping everything centered and then dragged down. Exhale the opposite rib coming into that front pelvis. And then both ribs funneling into towards the same hip. So I've got my right ribs coming from the back of the room, crossing my body towards the left pelvis.

At the same time I'm concentrating on the left ribcage, sliding down the left side of my body so that both ribs are going in the same direction. We'll do four more. Another thing I think about, which means the same thing. That to me is trading places. So inside rib, in, outside rib, across. So both of those descriptions are valuable in my body, in my brain. Last time we're gonna come back through center. We're going to rotate the other way. So now as I go to my right, I'm sliding my right rib cage towards the center of my spine and the left ribs are coming over towards the right side of the pelvis and then we lift up and pull away and lift up, pull away. So working into that contraction, working into try to really get the lower back to come flat on the Mat. That can be really challenging place to be for a lot of us.

So here's as we have the springs to assist us is a really good chance to try to work into that a little bit deeper. We're doing four more. Okay. Working down legs together, pressing three more doesn't look like very much. Feels like a lot. Two more and last time. So now as you come to the center, what I'd like for you to do is lift the legs over the top of the bar, place your feet down on the mat and lay your head and chest down, arms down long along your sides, feet nice and supported on the mat. Inhale to prepare and exhale into a pelvic crone. What's so nice about this pelvic curl here is you can feel that the springs pull the knees forward, hold that to inhale and then we dropped the chest, we dropped the rims, we create space, left the springs, pull the knees forward to give yourself time and space to roll yourself through that stickiest part of the back.

Another interesting thing that you can see here as you exhale to lift up and XL to roll down is if the bar, so you can kind of see it up there. Is it even his one leg pressing down on it more than the other? I try to keep it even as you rolled. We'll just do three more. Inhale drought, dropping the tail. Exhale, rolling out little quicker now holding at the top in here. Okay.

And Ex how to calm down and tailbone down in inhale. So now moving rhythmically I go wave, barely a pause and then a down, but definitely a small pause just to prove that you're all the way. They're down here and all the way up at the top holding at the top in here. Lift a little higher and XLT roll down. As the spine comes down. Now we're going to curl the head and chest up so the head follows the dropping of the tailbone. We're going to reach for the bar. Take it, lifts the legs off, bringing the legs one at a time out in front of you and roll up all the way.

Sit up tall. Take the left foot towards the left bar and the right ankle on top. Both hands are going to come into the center of that roll down bar. We're going to inhale here, keeping the legs the skew. Try to roll the spine down through the center of the Mat. At the bottom. The right arm leaves the bar. It reaches around.

We make a half moon shape with the body. Come back around to the bar lift. Find the bar, square the shoulders to the bar. Rural. The spider lift all the way up to all this pelvis is squared forward. Exhale, slide the tailbone under. Make it through the lower back. Keep lifting through the chest. So we're separating the upper spine and the lower spine all the way down. Right arm leaves the bar and reaches out. Half-Moon shaped this time we're gonna lift the body, circle the arm over the top of the bar. Come up, fine the bar and lift all the way up.

Take the feet to the opposite side in here. Yeah, and Xcel reaching actively away with the legs. As we bring our body down, head comes down, left arm comes around, half moon shapes that we slide that right rib down towards the right side of the pelvis. Then as we come back with the arm, the head comes up, the ribs square, the pelvis, squares, shoulders square, and we roll up all the way. Sit Tall. Inhale. One more time. Exhale to roll down. Right. Inhale, left arm reaches. This is the one where we reach all the way through that half moon shape into a circle. Lifting the head and chest, squaring the body to the bar and rolling up all the way.

Yeah. At the top we're going to bring the bottoms of the feet together. Hold onto the outsides of the bar outsides of this spring and then lean, do a little lean to the right and then tuck the tail under, roll through the spine over to the left, roll up the left side of the spine and find center. Inhale to reach over. Exhale, tuck under, roll down, reach across, lift all the way up and again, inhale, exhale, [inaudible] and center and inhale and exhale. Yeah, around as we're coming through that center position or really trying to look for really imprinted spine last time in each direction.

Okay. Imprinting the spy, keeping the knees wide and open so you'll feel how as you're rolling up one side are rolling downside. The other side, how the knee, the opposite knee, the opposite side of the pelvis will want to lift off the mat and then we'll do it. We're just doing his best that we can to keep that from happening. So coming all the way up, lifting up tall, stand up or Neil app, depending on where your tower is, if it's on the floor, you'll probably want to kneel and then take those springs away. Keep them handy. You'll also need handles just in case you don't, I didn't say that, but you'll need handles today and we'll put up the foot bar. So we have a safety strap that's always important.

Going to hook the safety strap up. Then we're going to bottom load the Cadillac. I have two springs to red springs. From there coming under the bar, sliding back towards the end. It's worth it to check it and make sure that your square.

Then we're gonna bring the legs up onto the bar, starting on the heels of the feet. So let's just pause there for a moment. Setting the arms where we in place next to the body. Just allow the heaviness of the springs to press down into the pelvis and notice if the pelvis is resisting the springs by pressing back up and seeing if you can just settle into that position. We're going to bend the knees, just a small bend and then tailbone drops in. The legs reach up.

So Andy show that you're pulling the bar towards you, not letting the springs pull you and then drop the tailbone stretch. There's a couple of different energies in the body happening here. We've got the pelvis dropping down the arms, reaching long, the abdominals drawing in the head, reaching long and for a lot of us there is also that fairly intense stretch occurring for me anyway. What do two more pull and press pull. Keeping the ankles aligned. This is, I do really love to do footwork here, so to watch the alignment of my feet, it's a great place to practice.

Foot alignment. We're going to move to the toes and then lifting the feet to the feet or being held in Plantar flection. And then same again. Bend. Keep the tub on down. Reach, press and in hand. Okay, and reach. Press. So not, you're always working the springs in both directions. Check in with the rims. Do you notice that the ribs, the middle of the back or it's starting to lift so that the tailbone or the pelvis can be pressed down. Let's try not to create tension by, by trying to fight from the center of the back. We'll do two more and last time. And then from the top we'll just swivel the heels together.

Keep the heels together, bend the knees, inhale and tailbone presses down. Stretch, bending the knees, pressing the tailbone, zipping the legs together from the heels, all the way to the, you can think about them coming all the way up to the sternum even. So they come from the heels through the insides of the legs, through the abdominals, up through the ribs, and all the way to the sternum. Inhale and exhale. And how do we do that? We use our breath and Ben and press. Let's just do three more [inaudible] and two more. And last time.

[inaudible]. So from here we're going to swivel the feedback to parallel in the lifts, the heels through the Barstow, going into Dorsey flection. So the springs, we'll do some of that work for you, but I want you to look at the muscle in the front of your Shin, your anterior Tibialis. I want you to watch that fire as you pull the bar more under, and then articulate and pulled down and articulate and pulled down and articulate. So you're rolling the feet and you're watching the feet move evenly through space and we're keeping, the arm has a long and straight and keeping the pelvis heavy and maybe it's a little less challenging to be under these springs. And it was in the beginning, which is can I do two more and one more? And then to going into an alternating foot pattern.

So one knee benzene, other hill reaches, lift, meet in the middle and change. So we transfer through the high position with the feet up and pull under and up and pull under. And notice here as the knee bends, if it has to reach out to the side, it's really challenging personally for me to keep that knee parallel out, wants to drop open. So that's challenging for you know that you're not alone, but try to keep it in line. Let's do two more. Up and down and Ah, and Ah, and last time and last time picking a stretch. So again, just allowing the weight of the spring to assist you into easing into that heavy pelvis. Change sides the way of the spring assist you lift up, bend the knees, take the feet out from underneath the bar. Carefully lower the bar carefully. Take one spring away.

Straighten the legs out in front of you. Take the bar in your hands, lift the head and chest. Okay. Hurl the spine up all the way until you're lifting up all the way to stray. Benny, Elvis, sending the elbow slightly forwards. Straighten the arms. Keep this by an elongation and then keep lifting up on the bar, but hurling down.

So this is another place where you can create oppositional arm abdominal energy. You're pushing up on the bar and articulating the spine down into the mat and finally dropping the head. I'm just going to adjust it. My two, nick, I don't know. What is it? A shirt lift up, articulate curl. Oh, all the way on so that you don't have all, if you don't have as much shoulder flexibility as I do, you should definitely scoot backwards. It's the bar. It's not important for the bar to go behind the body. You could scoop back enough so the bar would just come to the top of your head and that would be fine. Let's do two more. Inhale to lift. Exhale to Kirra lifting all the way up.

Bend, straighten. And uh, it's a nice stretch for the spine, I think. So. Nice. Um, stretch for the shoulders at the tall, nice, strong abdominal work, that's for sure. And Bend and stretch and round. I'm going all the way down. Okay. So we're going to keep that one spring there and we're going to sly down the mat, organizing yourself so that your arms can be straight on the poles and then bringing the feet up underneath the bar. So already we'll find that that's a little bit more challenging to be able to really get that pelvis anchored. But we're going to do our best.

We're gonna point the feet. Inhale here. As you exhale, I want you to bend the knees and imagine that you're doing a, um, a hamstring curl. So I want lots of strength in the hamstrings or bending your knees to roll up onto your shoulder. Pause to hold there and then start to roll the spine away. The bar will simultaneously moved down. As the spine is moving down as the like, straighten the tailbone drops, inhale to flex and point the feet. Exhale, bend the knees, curl the spine. Don't think about lengthening up.

So you use your back extensors a little bit here, not just bearing down into yourself and then roll down, allowing the legs to straighten as this spine comes down as the tailbone touches. Okay, maybe flex point bend in curl hold to inhale. Exhale. [inaudible] all the way down. So this is the preparation for the tower, the tower preparation and I'd like to do flexing and pointing three towers. So we're going to keep the leg straight now and then roll the spine up. Keep the spine long. Ben. Small straighten.

Push your feet toward the bar like you're trying to push the bar away from you as you roll down. So that's a good way to keep the hamstrings active. Keep the spine supportive, tailbone drops, heels, feet, flex and point. Push into the bar. Feel the backs of the legs working. Feel the back sensors working. Yes, you're working your abdominals, but just lightly for support there Ben and stretch around the spine, pulling it down away from the shoulders are getting longer in your mind each time. Last time I think I actually did get longer that time.

Pretty sure Rola [inaudible] lifting, lifting, lifting, Ben Stretch and coming all the way down. Yeah, so still working with integrity right down to the very last moment of each exercise. Once the pelvis is down, take the bar in your hands. Room. Move your feet. Yeah, I'm breaking the bar down. Come out from underneath the bar. Gonna adjust springs again. So now we're going to take the red spring off and bottom load. The tower can just rest on the floor now.

Okay. We're going to [inaudible] go into some lakes springs, so we'll take the safety strap away. I'm just going to hang it up over here and then my leg springs are about when I'm standing on the ground about level with my shoulder. That's just a guess. I'm going to see how that feels. I'm not sure. Good. It's grading yourself in the map. We'll bring one foot in at a time.

Okay. Oh, that's going to be a tough choice, but I'll stick with it. Okay, so finding your pelvis, finding your neutral pelvis. Are you going to stretch the legs out and bend in as your legs? Press out in front of you. Feel that you're lifting up through your waistline.

So perhaps the legs are going away and the space between the pelvis and the ribs is elongating. Lengthening. Just keeping the arms down. I'm actually holding myself still with my hands. We're going to do two more here. Pulling in and pressing away, pulling in and pressing away. So now keep the legs out straight. We're going to take the right leg down, all round and together, keeping the left leg still all round and together.

And I'm sure that you're with me feeling that this is not as easy as you might think. Two more down around together, down, working the hip together. Now we'll keep that left leg still Meredith. Right light goes up, down and matches left around two together. Keeping the pelvis still. I'm looking for five of these in both directions in case I forget how to count, which is highly likely happens to me all the time.

Last too. Okay. And last time. Okay, so now both legs up, keep control of your springs. Press down again. [inaudible] left Lego's down around and center down all round. Ooh, one side might be a little more challenging than the other.

That happened sometimes last too. Holding the right leg down low and still. And now we go left leg up around and together and Ah, oh pan down and together. And three more to one. Last one. Oh and now both legs at the same time down around together. Five and her wrapping through the hips, working through the glutes here. Three. This is a very tough spring choice.

If you know the tower better than me and you chose a lighter spring choice, I think. Good free last time holding at the bottom. Let's reverse out around into the top touch. Yeah, out around into the top. Working in the lake symmetrically. Press out around to the top. Press last too, and one more. And bend the knees and take the feet out.

Place the legs down, put the straps away, roll to your side and help yourself up. More spring adjusting happening. Now back, get the, um, now's the time to get your handles. All right, I've got my handles, I'm going to put them on the yellow spring. So I've organized the spring. There's not really a perfect place in my opinion. So cause these ones, these down ones where med lakes springs are a little too low and these are slightly too high for my liking, but I'm gonna use these that are just a little bit higher than my shoulders. And we're gonna do some kneeling chest expansion.

So what I want us to think about first is to make sure the legs are parallel and make sure that we're not just hanging back from the knees, but instead feel the pelvis right over the knee. So you might have to engage the backsides of your legs a little bit, feel the reach of the spine, and then press down with your arms to find spring tension. And that's not even our start position. We're going to pull back from there, so starting just in front of the thighs and then pressing back and reaching down to go forward. So I know that you know, or I think that you know that if it feels too heavy pressing back, you can always move forward with your body and if it feels too light, you can always move back with your body and in that way everybody gets to have the perfect spring reaching down and forward feeling again. The idea of checking in with both arms and making sure that both arms are moving at the same rate. Yeah, maybe at the same intensity or maybe you have to think about the arm that doesn't get much work or doesn't work as hard as the dominant arm.

Maybe increasing its intensity slightly. We're doing three more feeling that as the arms press back the spine, he elongates lifts and two more so very nice, strong tension for me, I'm working hard last time and then letting the arms come all the way forward. Turning around on the Mat. Again, just deciding where you want to orient yourself so that it'll be challenging for you, but also doable. So I'm not quite sure where that is for me and I'm going to guess and we'll see right now I've got my toes just right off the end of the Mat and I'm leaning forward with my body. This seems good. I'm going to press forward and open X. I don't know, looking into the ocean, this is kind of feels like flying today at this moment right now.

So I had that vision where I have a visual, I was teaching someone the other day and I said like, you know how when a bird opens his wings, he goes soars. And then when he flaps it pushes, that's where he creates power or she, she bird or Hiebert. Um, so that's an idea. Anyway, so now come to the front, turn the palm to face down, lift the arms up towards the ears, keep that, um, line from the head to the knees, little on the diagonal. Feel the rotation of the shoulder blades, his arms open out to the sides. And then come back across. So let's use this breath. Inhale to lift the arms, continue to inhale as you reach to both sides of the room and exhale to center and inhale to reach. Ah, continue that.

Inhale as you open. If this breath pattern, the suggested breath pattern doesn't work for you for whatever reason, let it go. Continue, do, breathe. So we're going to do two more. So I love these. I love to feel that natural scapular rotation, that glide that the Scapula does over the ribbons. It makes me feel very happy. Okay.

Okay, we're going to go reverse now. So we open. So now the shoulder blades go out wider as the arms reach up overhead and then feel that the eye stay still as the arms press down and reach out and uh, and press inhale again through the circular parts and exhale as we go into the stretching of the spring part or the pulling the most intense spring work part, we'll say. Cause I do believe that there is some stretching of the spring happening throughout. No. Two more in here, around in, up and down and India, all around enough and yeah, and, and now we're going to go out to the side and you need to come a little bit more in more a little bit. Give yourself a little bit more spring tension. I just need a better grip on my hands. Okay, so we're going to laterally flex the spine, take the top arm and reach over as the bottom arm reaches back and into the body. Come back into the lateral flection of the spine and center and inhale.

Just rotate. No, just what's that laterally? Flex is the word and exhale as you pull around, back arm lifts up, always pulling in. Really manage the spring that's in the arm that's going up in over that shoulder can get a little bit lost when the spring gets bossy. So we want to pull the shoulder blade dow and then reach back and center and inhale and created, I think like a windmill in the arms and India and center last reaching over when meal in the arms. Come back and center again. Inhale, be careful with your shoulders against the way that this springs and back and center. That's enough.

So I'm going to take those springs away because there'll be in the way for the next two exercises, I'm just going to use one of the blue springs. You can decide that you want more spring than that. You could choose a red spring, you could use both blues. Um, this is just gonna work for me today. So we're going to come down. You have to, when you put your feet out, you have to put him out with the toes on the outside of the bar so they stay out of your way. And then I'm just gonna move that strap. Okay, so lifting the spine all the way up, we're going to from here, press the feet into the Poles. Round the spine. So create your foot forward pressure, add backward pressure, push down on the bar, send the bar forward, elongate through the spine.

So coming up into a diagonal line in your body, and then push the feet forward into the bars. Come back, hold that rounded shape in your lower spine. Let the left arm come off the bar, the arm that's closest to me or whichever arm you want, and start to take it around for staying around in the lower spine, reaching all the way around and back and then using the old beliefs to become back to the bar and lift up. Inhale and exhale around. Press the springs down in through in hell. He long gate just going to trust that I'm straight. I hope that I am. Exhale round, opposite arm reaches here.

That nice open stretch to the side of your body feels absolutely amazing to me. I love it. And lift. Let's do one more time through. We'll add on a little bit around. Press down and through. Elongate the spine around again, keeping that lower spine nice and round. Take the first arm, reach first towards the middle of the Mat and then let that arm come up towards your ear and continue to side bend. Keep reaching through the opposite leg and then come back through. We're going to come across the bar, are going to push that push to bar up and find a saw with a little bit of assist. Okay.

And then just letting go of the by lifting back up to straight in Hanse, going all the way through round and press through and lift [inaudible] and undulate under opposite side body reaches out, Elvis stays, still find the center of the Mat, lift the arm up, bend over Oh away from or two wards the hand that's still holding onto the bar and then back and then to the bar and then yeah, and then bring the bar with you and come down on your stomach. [inaudible] that's a good idea. As you put yourself down in a prone position or a face down position just to make sure that you're in the middle so the forehead can rest on the mat or it can hover just off. And I'd like for you to think about first is just engage through the backs of the legs, a light engagement, then a light engagement through underneath the waist, and then allow the head to lift up and feel the shoulder blades slide backwards to the shoulders. Slide down the back and I don't want us to lift very high right now.

I want us to not lift any higher than our rib cage. From there, we're going to bend the arms, pulling the abdominals and bring the foot bar back towards the forehead. Straighten the arms again, this might be a little light for some, so feel like again, it was just an easy choice for me so you feel free to give yourself a red spring or two blue springs. We're going to lift this spine. Look just at the bar, just maybe below the bar, maybe said maybe twice. I don't know why, because I'm not sure. Probably got look just below the bar. No maybes and release down. Just do that one more time. Undulating, reverse, articulating the spine, strong legs, supportive abs, bend, stretch and [inaudible] down. Now. The next one is a kind of a bigger one. So if it's too much for you, stick with that one.

We're going to Ben yell elbows. The bar now goes behind the head, the arms straighten and then the spine lifts up and then the spine is going to go back down through the arms. Then we're going to bend and then we're going to lay the spine down long. So here's some breath in Hilton. Bend the elbows. Check in with bulk weight on both sides of the pelvis.

Try not to stick the elbows up, rather keep them in your periphery as you straighten your arms and then allow the spine to start to lift. That's when we look straight ahead. We dropped the eyes, dropped the body through Ben e r s and reached through last time. Inhale to bend. Exhale arms then spine. Okay, in how to drop down.

Exhale arms and reach. Take the bar in one hand is to make sure that you have your safe and to help yourself up onto your knees. Well and with them kneeling. Cat stretch started with a standing cat stretch. So was looking for a little articulation of the spine. So we'll stretch the arms down, roll the sign down.

And today oftentimes I teach the cat stretch. I make a kind of a big point of not letting the pelvis move back and forth, but being that this is the last thing that we're doing, allow for a little bit of leeway there. So go back like you're going into the round back knee stretch and then reach out, find that nice long line in the spine and then around back pushed the bar in front of you and then then we can start to press the legs forward and come back up, right? And then we'll bend the arms at the top. So let's exhale. Press as the spine rounds of pelvis goes backwards and then reaches out and then rounds. So it's kind of a combination of exercises, but who said you had to do the same thing the same time every single time? The same way. I mean, no one. So we'll do it this way today.

Last time round. I appreciate the opportunities to be creative. Any opportunities to be creative that I'm allowed. And around and lift up and then, and take the arms down and just pause there for a moment. Close your eyes.

There's allow yourself for a moment or two of your day to inhabit your body and see what it feels like right now. And then when you're ready, you can open your eyes and go on with your day. And thank you for taking class.