Playing with Springs

Hi here. We are ready to do a chair workout. Um, I have the lovely, lovely Leah Stuart here with me. Awesome. So we're just gonna Start by rolling the feet out and you know what, I'm just going to do it too. [inaudible] so [inaudible] it's rolling. Just roll it. Um, and play around with what feels right and good. I just want to want to wake the feet up a little bit. Uh, it's something that I've been playing around with a lot, so you know, you can put your heel down and just press forward into it like that and just feel how that kind of, that foot metatarsal wraps around the ball and you can sort of take the ball from one side or the other side of that metatarsal. That's also really nice. You've got to be careful because the ball will roll away from you if you're not careful. So just actually just really pushed down into it and find those spots that seem really tight. You know, it's like you're trying to pull the top of the foot out and over the ball and then you know, you can go to the middle and the middle is just a little more rolly, rolly, pushy, pushy. Um, the heel heels, a little tricky.

I always lose the ball when I'm dealing my heel, so I'm kind of gentle or there, but really where I feel the most deliciousness and the most release is through my upper part of my foot. I'm on, let's just come off that ball for a minute and just stand in your feet and just be aware of how that foot is changed. It's different. It's should feel more like it's kind of into the floor. It feel wider, more grounded. Let's try the other foot. Um, for those of you at home, you know, if you need more time, take more time. Uh, because this, it gets better as you do it. And I could be here for a long time doing that.

Um, just because it feels good and I, you know, I'm just kind of playing. There's not any one particular thing that I do or that I follow. I just, I'm trying to listen to my foot, hello foot. What do you need? What's tight, what's going on? Um, and again, I do all this kind of like pressure push thing that is just easy and feels good. Some days actually doesn't feel so good today. Feels pretty okay. Um, you know, if you're into reflexology, there's a lot of stuff going on here. Um, we won't get into that. [inaudible] all right, and let's step on that foot and let's just step on both feet for a minute and just check in and you can close your eyes for a minute. And, you know, I'm looking for her to feel that she's really able to stand through her feet and sometimes just helping the feet anchor into the ground is what someone needs, especially through the heel, heels, baby toe, big toe, you know, really thinking about the feet as a tripod.

I want to try to refer back to that again later through the class. Um, if I forget, don't you forget, you keep thinking about it. All right, let me get rid of these. And Leah have a seat right here. She's sitting pretty close to the edge and that's what I want. Also, like I said, the chairs are very, very different. This one is particularly high, so she's really sitting on the edge.

Her sit bones are on the chair, her feet are planted, her knees are bent. All you do, Leah's relax your arms, drop your head and take a roll down, right? And she's just going to go as far as she can go. All right, so here she is. Just really hang over, let it go. Let Janette go take a breath here. And because she's gotten most of the body of her weight going forward, she should feel pretty light on your bottom. Is that right? Okay, good. I want you to feel the tripod of your foot and I want you to gently press the earth away from you.

As you start to roll up and you stack the Vertebra, you come right on top of yourself back to a sitting position. All right. So I'm going to have you soften your sternum a little bit. Yeah. And I want you to breathe into your backspace a little bit more. So now as you drop your head, send the breath behind you [inaudible] and let the head go right?

And then right here, hold for a minute and feel the back. Expand. Feel the head get heavier and let the head then take you over. Let the shoulders get heavy. Let the shoulders and the arms [inaudible] release into gravity. Good. Now I'm just going to be a little wall for her.

So as you come up, I want you to again, let those feet root down into the earth. Find my leg. Stop here for a minute. Take a breath, and then try to find this lower part of your back onto my leg first. That's it. There you go. And then lift up through here. That's right. And then be careful that you're not going to take your chest plate forward.

Beautiful. Okay, so I'm going to take my leg away. Bring your hands behind your head and just give me a little twist to the right. All right and come back to center and then mean the exhale twist here, stay here, smile to the camera. I want you to think about your spine going straight up to the ceiling. As you rotate just your ribs around the spine, the elbows might stay exactly where they are.

People at home might not see you do anything, but you know and I know that you are working like crazy and come back to center. Let's do that again. So again, I'm going to have her soften her sternum and I want you to take your breath into this part and then spiral your rib cage around your spine and stop right there. You know, less is more not to stick breaths here [inaudible] and then I want you to imagine that you can take this around more, but that you're really lifting, you're really lifting, you're really lifting gorgeous. And then come back to center. Okay, great. And bring your arms down the side. We're not going to do any more of that. This is really just supposed to be a warmup. Awesome. All right.

So yeah, swivel yourself around. Place your feet on the bar. Now here's where things can start to get tricky. So, um, what I am going to do here is maybe we're going to try it as I'm gonna start off with, um, two springs that are on the third rung from the bottom. Okay. And we're going to see how that works. I mean, I really want her to feel her feet and I want to feel her legs coming up into her hip socket. So I'm gonna aim for a little heavier than lighter.

Okay. So let's come on to a little v. So you're going to slide your heels up and you're going to be on your metatarsal, right? And like we were playing with the ball a little bit. There's little bit Pinky, Pinky Toe. If you could manage to get your foot more forward so that you have more of your metatarsal on the bar, I would think that would be great. Now she's got a little toe that's like my little toe, which doesn't really do a whole lot. Um, it's okay.

But I would maybe say come into less a turnout. Okay. And the heels are together. Okay. So she's going to, but they're just going to bring her in a little. All right. And the way she was sitting on the edge here is the way she's sitting here. I really want her pelvis forward. I want her on the edge. Live on the edge. All right. And then I'm going to have her cell phone, her sternum. Okay.

But this is tricky. I just need to say something about this because I'm, I live in this place. I think a lot of us live in this presenting place. Um, and there's two things going on that I am curious to work through, which is how do we soften the sternum that, hello, I'm here and at the same time, how do we actually breathe three-dimensionally through this place so that this presenter place is not a place of bracing and holding, but it's something that we can be more flexible in. So as we breathe, this is moving as opposed to just held. So I might cue you more to breathe into your back. I might cue you more to breathe into your rib cage, but I'm also really curious and it's hard to see facing this way.

Maybe when we're turned sideways, we can play with it a little bit more is not just this accordion breathing, but like if my knuckles were my right ribs, like bringing this movement, but it's so subtle, but it can't be part of our brace because if we're like this, we can't actually move the area so we have to play so well we'll, we'll try that a little bit or at least that's my intention. Okay. My hot off the presses. Intention. All right, so let's just move. You're going to press the paddle down and up. Down and up. Exactly. Now just find a rhythm that feels good to you. Okay. Let's place your hands on to the seat. Actively press your arms downward just a little bit so that you can get a little higher. Try it out, see if it works, see if you like it.

All right. Couple more here and I want you to think about the up the up the up exactly the up one more. Yeah. And come to the top. Let's actually just change positions here. Come onto your mm bird on a perch. Okay.

And your bird on a perch. I actually want you to be more on your arch, so I'm going to slide her feet forward. Okay. And I'm gonna ask you to soften your toes and dig your heels down. Okay? Okay. So I want the heels to drop. Can you walk your feet forward a little bit more and a little bit more? Okay, that's good. No, no, that's good. That's good.

And then let's drop your heels down a little bit so you have a little more flex. Yeah, something like that. All right. And now you can curl the toes over, but don't grip them. Right? So it's a soft, what I want you to think about is you could actually drop your heels down, that would wrap around and meet your toes rather than your toes wrapping around to meet your heels. Now I've actually never said that before. I just said that just now. But it's what I see. Okay. So, oh, we've got to put your legs together.

So let's try that all again with legs together. Okay. I like this, right? So your toes are softly draping, but it's your heels that are really doing that. All right, here we go. And press good and feel how that spring is feeding up into your legs and back into your hips. That's it. That's it. And keep lifting. That's right. Imagine you don't even have to imagine I'm right here. You're going to keep lifting up and up and up. Yes.

Gorgeous. One more. And now flip your toes. You can actually slide your heels a little bit more forward and you're going to flex those feedback. And then here you get to play a little bit more with, well, how are you really digging those heels down and then hold, lifted those feet up and strengthening this part. I mean, this should really start burning on you like crazy. All right. And then imagine that you have a ball here or something. A little pillow. Squeeze the inner thighs together and let's go. One, two. Good. This is looking nice. Three, four, five, good. Six, seven. Ask Yourself, where are you bracing and do you need that?

Yes, that's great. Okay, beautiful. You know that's all the foot work we're going to do. You know we're done. No, I'm joking. Okay. Step off to the side and I want you to just sit. Well, you can stay there, but sit here. You're going to roll down onto your back. We're gonna do stomach serious. Yeah, sorry. Hair. All right, so she's going to sit real close to the edge. All right. You're going to pull your right knee into your chest. Extend your left leg.

Okay. Now I'm going to be a stickler about this just cause I can just for today and I want you to reach this arm to your ankle. Okay? All right, so it's always outside, outside arm to the ankle. Okay, so here we go. Switch one and two and three. Good. Four and five and six. Good. And seven and eight. Now touch my belly over here.

That's it. There you go. That's it. Now keep curling up and up. One more and pull both knees into your chest. We don't have to do so many and don't inhale. Exhale. Inhale. Exhale. Okay. Now let's get this work in. Go, go. Keep going.

Keep going. I'll just keep talking. That's right. Now squeeze. Wrap the front of the legs around the back. Give me a little more booty. When the legs are out. Booty, give it to me. Oh, don't be shy. You're going to tense anything tense that right. Okay, good. One more. Sorry. In your way. Oh, okay. Are we doing here?

Okay. She's good. She's strong. Oh, I like it. I like it. Okay. So, um, lay back down again. No, it's okay. It's okay. You know, commercial breaks. We need those. All right, so let's take both legs up and let's do scissors. So reach up for the right leg. Let's switch. Switch or yeah, pull, pull, switch. Full. Full switch. Pull, pull, pull, pull. There you go. Beautiful.

Now she's got amazing legs, right? So let's draw belly away from the top of your legs. Let's reach a little bit higher. That's right. Now feel this. So this leg is reaching up, this belly is going down, and then you've got to switch and maintain this leg. Going. Reach up, get those arms. Yeah, yeah. Yah, Yah, Yah. I mean why not? And switch. Good. Yeah, get up there. Beautiful. Okay.

And rest of twist. Hands behind your head. No rest and rotate. There you go. That's it. Now feel the extension out through the leg and switch. That's right. That's right. Go twist. Stay here for the camera. Beautiful. Now keep twisting, keep twisting, quit twisting and then switch.

That's the beauty of being up here as that you really get to play around with how much you're twisting cause the mat is not stopping you. Yeah. Gorgeous. All right. That's it. You're done. Off you go. Great. Yeah. Small surface. Make sure work hard. Yeah. All right, so now we are going to, you're going to stand here and we're going to do a little crossover pumping. So sorry. Wrong, right.

You're going to be standing on your right side and where your foot is is also sort of worth playing around with. I like to place my standing foot in line with the base of the platform, but then again, all the platforms are different so you just kind of have to play. It's a balance thing for sure. Arms will be out at the side. I'm looking for a nice strong standing leg. I'm looking for feet that are anchored into the ground.

Medic tarsals that are wide toes that are long right pelvis that is nice and squared and the sensation that she's going up this way, zoot to press the paddle down. Was it too heavy? Hold on. All right, so I add her on two of the threes and I'm going to drop her down too. You know what? I'm going to keep both of them. Even something I've been playing around with a lot, so your standing leg is sort of pulling up. I want your quadricep to be engaged for sure.

I want your foot anchored into the ground and then I'm interested in how you press down with your arms and then press the paddle down and where are you going to press that pedal down from? Right. How are you going to coordinate [inaudible] to get it all working? Beautiful. Right? She's thinking up, but she's also anchoring down and she's connecting into the bottom part of her leg. And her foot that's working here is really wrapping itself around the shape of the paddle in the same way that it was whapping around the shape of the ball and rest, press that paddle all the way to the floor. You're going to step on to the paddle. Bring your hands here.

So she's got one hand on either front corners and the leg that was on the floor is actually going to cross and say no. Keep this foot here and cross this one in. And what I like to do is just like this. So this knee is a little bent here. Now soften this leg a little. There you go. Alright, let's try to level your pelvis just a little tiny bit. There you go. Okay. And I want you to pull up through your waistline.

You're gonna shift into your arms tiny, tiny bit to be able to float yourself up. Do we have enough springs on there? Yes, we do. Should work on hard, but she's got enough spring on there. Yeah, yeah, yeah, yeah, yeah, yeah, yeah. That's it. That's it. So this is beautiful here. Why being across the top, let that head drop. One more time. Pull upward through the belly, belly, belly, belly, belly. Stay. Stay, stay, lift higher, higher, higher.

And then take it down. And now what I want you to do here is swivel around. We're going to do foot and ankle, what I call foot and ankle. This leg, your right leg is going to step downward to the floor. That's right. And this knee is going to come up to the front corner. She's got the front knee resting lightly on the corner or the edge. And you're just going to press down with, with your foot.

I'm going to walk around to the other side so I can have a peek at what's happening here. A little bit more. Good. And here is another place where Leah can work on finding connection across her metatarsal and also work that lift a little bit more than the point down. So stay here for a minute. Now really lift that paddle. Keep going, keep going. Drop your heel. Drop this down. Lift the paddle. That's right. Let it feed up and then press down, but not so down the good.

I'm more interested today and how you lift this paddle up through your ankle. That's what I want to see. Right and impress down cause I see that you can press down. Right. And so I'm curious to know, well let's challenge the other part again. Press down, not so down there. There. Right. So let's lessen your range a little bit. Stop, beautiful.

And then really feel the width and then feel the spring feed up, up, up, up, up into your, into your hip. That's it. One more good. Oh Huh. Right. Feel it. Feel the spring field of spring. Spring you in the spring you're having a conversation and your Chit Chat and chat, chat and keep going. Keep lifting, keep lifting. Let that spring.

Keep rising up, up, up again. Doesn't look like she's doing anything, but she's doing a lot. Okay. Beautiful. Oh okay. Awesome. Let's do the other side. Right. So she's standing leg is lined up with the front edge of the paddle, sorry, of the platform. And I really want this leg to be working. So I want, I want up, I want up, but then I want really into the ground with her foot, that tripod feeling big toe, little toe to heel.

And then let's see if you can find this to press down with. Oh yeah, yeah. You've got to find where you are. That's it. Yeah. Oh right. This split paddle thing. A little bit weird. So you have to adjust that pole. Thank you, Leah. That's right. She's actively pressing downward with her arms to lift her spine up, to maintain her balance. So it's a lot.

A lot of belly here. Oh goodness gracious. And then try to breathe into that back space. Try to soften the sternum a little bit. Right? That's it. That's just a softening. It's not a pulling down. That's same. Beautiful. One more. Good.

Now press that paddle all the way to the floor and then place your hands here. Chris. Cross the leg over. Good. That's it. That's right. So here she is. She's going to lift this whole shape and take it down. That's it. Strong through her arms though.

Not hyperextended so that's awesome. Right? So she's keeping arms super active though. She's not locking into him, so I don't actually have to say anything, so that's nice. Good. Stay here. Stay a little higher. Keep coming, keep coming up. Bring that spring up. Bring it home, bring it home. Bring it home. Woo. Sorry. Okay. Take it down. Good.

And little swivel, transition, foot and ankle. All right, so again, I'm looking for a strong leg here and where that foot is depends on where you are and what machine you have. So, uh, play around with that a little bit and I'm just looking, I got to see what's happening. Good. She's already making self adjustments so this foot's already different than the other foot. Okay.

You're already keeping a smaller range with Sue's nice. And I see the work that you're doing to lift the paddle as opposed to just press the paddle away from you. So yay. Yeah, you good? I hope that feels different. Um, I hope it gives you, I don't know, something new to think about. Okay, awesome. And then rest. Okay, cool. Good job.

I would like you to put your right foot on the paddle. Bring your hands to the outside of the chair and you're going to hoist that leg up to the tip top. All right. Just keep your hands where they are and drop your head down. I am looking for a c curve here. I am looking for a top of the head to tail connection.

I am looking for a lift away from the front of the thighs so that you have just a tiny bit of space here. It will happen automatically as we start pumping the legs. So shift into the front leg and then start [inaudible] find where you're comfortable with that back leg. And I want you to start to pump. That's it. And when you're feeling and when it's your, you're secure here and you've got a good rhythm and you're feeling good about where you are, I want you to take your arms up, maybe forward and up this way and around. That's it. Beautiful. And then back down again and beautiful. Go for it again. Why not? Why not make it work hard? That's it. And Open.

Beautiful. And rest. Origamis now you could have worked just as hard keeping your arms down. Okay. And then the other leg. All right, here we go. Drop your head. Here we go. And one good. And when you find your rhythm, come on up and open, right? Beautiful. And again, come on up and feel the back of your leg. Gosh, stabilizing.

It looks gorgeous and rest. Woo. Beautiful. And take it up. Sit here. Face that way. Bring your hands back. All right. So you're going to tip the pubic bone up a hock, keeping that paddle nice and high. Eyes forward. I'm going to have you drop your tailbone down just a little bit.

Your Butt down there. All right. Now just the paddle up and down. Good. And don't worry so much about the down. Think about the up. That's too much down. Go Up. So go down a little and go up. That's it. Down a little. Up a lot. Now tip that pubic bone. There you go. Down a little up a lot.

Yeah. And then spiral those shoulders. Roll back one more and sit down. Whoo. Y'all step down. Boots. Hey people. I I love that one. All right, so now we're going to just do pike standing pushed down.

Take the arms up and drop the head. Curl forward. Press down, stay here. Just feel the whole weight of your body into that paddle and let's just do three little pumps here. One, two, straight. Got those hamstrings, those hamstrings out. Working and down. Now stay here. I want you to curl up. Feel the feet into the floor. That's right. Feel the floor into your legs, something like that. And then roll up. Arms high and arms open. Good soften store. Now. Oh again, one more time on arms.

Go Up and then just let your head cascade forward. That's it. That's it. And feel your feet. I want you not to shift so much on your feet. Try to keep your feet exactly where they are in your standing position. Three pumps, elbows, wide evals, narrow. It's all good. All right. She comes up now, right here, right here.

She's got a tip or puke bone down. She's got polar belly button up. She's got to keep that tripod working through her feet without gripping her toes. Take the arms up and open. Nice. Oh, dancer arms. Don't need dancer arms. Just reach out through your fingers. It's all good. Okay, excellent. All right. All right. I do the same thing.

I didn't say the same thing. Okay, excellent. I want you to sit here, Toshi. This leg propped out. Okay. Like a kickstand. Um, one butt cheek is pretty much hanging off the edge this foot. I want it to bring it forward. All right. I need you to sit front a little bit more and now relax this foot and just let it dangle and then put your whole foot on the floor. That's it.

And then this, you need to come off a little bit more so it really should feel like you're hanging your booty off the edge. All right. Foot is parallel and into the floor a lot. Okay. This hip gets to drop down as if it has the seat underneath it. Arms out to the side. I'm going to have to change the springs. Hold on, cause that's going to be too heavy. Oh, let's try one. I got her on one up from the bottom. I guess that would be a too. All right.

Take this arm up to the ear. Find the paddle, push over. Alright. What I like to see here is the heel anchoring down into the floor. Anchoring this three little pumps with the elbow. One, two, three. Stay. Pull the belly in, rise up UHMM and then just reverse it for a minute and let's do that one more time. So again, just anchor this heel down, anchor here, and then little tiny, tiny little pumps right now.

Stay here and see if you can go a little bit more. Oh, nice. Breathe into here and then take it up. Switching. Beautiful. All righty and let's swivel around. Face the camera. All right, let's unhook the front mic. Let's let it hang. Scoot a little bit to the front. That's right.

And this bottom really needs to just hang off the red. Here you, this is high, right? So depending on your machine, your foot might be further out. That's all good. As long as your hips are level. All right, here you go. You are going to take this arm up to the ear and the other arm to the paddle.

What I want to see here is anchoring through the foot and you go over as much as you can without hiking this hip up and give me three little tiny presses and at the end of the third and you stay for a second and then you come on. Good. And then you go the other way. That's right. And then take the arms open again and go over. There you go. Beautiful. Anchor this leg. Just let it hang. Don't do anything. Love three little pulses. One, two, three. That's it. And then you're going to come home.

Laura, just a little switch and open and step off. All right, let's try a little swan here. I think this will be too light. So I'm going to add another spring here. So now I have two springs from, I have two springs on the second rung from the bottom.

Let's see how it works now to get this delicious. I think you should scoot forward a little bit. Yeah, let's see how it goes. All right, so you've got to fire up your legs, you've got to find the back of your legs a lot and you're hovering gorgeous. And let's let the springs bring you up. Oh, awesome. And then take it down. How does that feel weight wise? It's heavy. Now again, I am, I like a little bit heavy.

I think the little bit heavy is nice for here, but you have to play with it. I mean the whole thing about the chair is that it's a conversation between you and the springs and the more confident and more comfortable you feel with playing around with the springs, the better. Right? Because there is no set rule here. Okay, good. Just firing this up. I like it. One more. That's it. Spiraling those shoulders down. Pulling that belly. Good.

All right, you're done here. Step off. Come around and we're going to see how the springs are here for a little tricep press. So just sit. We got to see, I'm going to press this down. Ooh, hold on. I like her so I'm, I'm not going to make her do that. So you kidding. All right, well that seems too light. So I'm going to go three up from the bottom. See how that feels. I'm going to push this down for her cause that's always nice, right? All right, so try it. [inaudible] how's that feel like it's light.

You would like a little more do this toddler two, one. Woo. That top or two ones. Check that. Take notes. Okay. No, no, I like it. Um, let's try the top. All right. So here again for you is the tricky thing of how you're going to soften your sternum. Breathe through your backspace. And again, that feels better. Nice. All right. All right.

So use the springs to lift your spine. That's it. That's it. One more. And now press that paddle down. Stay here. Why don't you just lift your booty off the floor? I like it. Okay, so let's take this down just a tiny bit.

There you go. That's it. And then sit down again. Right? Three more pumps. One, soften the front. You know, you might even sit further back. You could play with that. I like how that looks. That's better now. I don't know what that's going to do. Now that you want to lift your hips. Now you might have to, Ooh, it makes it harder. You could slide your feet forward.

Okay, good. So I would have you give me more pubic bone through the leg. Right, exactly. Left less lifting the hips. More people go through the leg. Right, exactly. Something like that. Beautiful. Rotate here.

And then lift this without lifting your chest plate. Lift your back away from the paddle. Gorgeous. Okay. Rest. Awesome. Woo. And then come on up. Alright, so I got you a mat because it's a nice thing to do for the next thing. I'd like you to come on all fours and all right. So yeah, you're gonna place your hand on the paddle. No. Here's the tricky thing. And I'm not gonna spend too much time on this though.

I could stay here for a long time. What I'm looking for is I'm looking for this arm really nice and strong and I want you to imagine that you actually have a phantom arm underneath you. So I'm looking for a tea cups, one on each side. No spill. So you're going to press down and right. Stop. All right, so right here, this elbow will always be bent.

You can bend it a little bit more to drop the shoulder down. So keep it down and then just bend the elbow. There you go there. Now the tricky part is how are you going to keep this and bend that paddle back up again. Gorgeous. Now you're gonna need your belly. That's right. And you're probably gonna need the opposite side. Belly opposite to the arm. That's it.

That's right. Gorgeous. And now stay here. Hold that paddle down. Now I want you to extend your legs out into like a pushup position. So really? Yeah, you gotta find your pushup. Gorgeous. Squeeze your legs. Level your hips. There you are. Alright. Squeeze your bottom. Pull your belly in. And now, three more pumps like this and your plank.

Woo. Yes. And let that paddle come up and go into a side plank. Yeah. Up. Oh, gorgeous. Legs belly.

Awesome. And now sit down into your mermaid. Nice and easy. Ah, beautiful face front. And let's do a little rolling ball here. And we're going to do like three rolling like a balls, and then you're going to just launch yourself up and just standing position. Okay? You could do more than three if you need more than three, but it's the launch I want. Are you ready?

Totally. Awesome. Other side. So we'll just slide this this way I, Yep. And she's hiding behind. The chair should work out. All right. So you know what I'm going to have you do, I'm going to have you start with the paddle down and we're just going to talk about placement for a minute with a paddle down, right? So that's the goofy thing is that one arm is straight and one arm is bent.

So pull your sternum up a little bit. Feel the width across your back. Fill your belly, feel your hips. Nice. And even, and now paddle three times. Yes. And as that paddle comes up, you have to pull up through your right side a lot again. One, two, [inaudible].

Three gorgeous. Now keep that paddle down. Extend your legs out. Plank. Alright, squeeze. I'm going to be a nice friend here. I'm going to squeeze her. I'm going to squeeze her. I'm going to help her. I want you to push back through your heels a lot. A lot. There you go.

Reach out through the crown of your head and three pumps. Whew. That's all right. I'm right here. Pinch here. Buddhi pinch. Push those heels back. That's it. Now let the paddle come up. I'm going out of your way. Come into a saw. [inaudible]. Beautiful. Now squeeze those legs together. Zip up through the front.

Soften that sternum a little bit long, strong arms, gorgeous. And then sit down and do your mermaid and over you go. Oh, I'm breathing. That's my I it. I should've given you a stretch on the other side. Aid and turn face the ocean.

Oh, I hope you don't want yourself right out the window here. Okay, here we go. And Roll. How many? Three, maybe four. Push your legs into your hands and your hands. Pull back and see. That helps you. Aha. Beautiful. That's it. Who Do you owe with a twist? Oh, I love you.

Oh, that was awesome. Yay. Good job. Good job. We're done. Thank you so much. You're welcome.