Theraband Flow

Okay guys, let's stand up. Hi. Hi. Hi. Welcome. No, okay. I've got plans. So what we're going to do is just line yourselves up completely. He's the line that in my attempts, so your feet are parallel. Okay, we'll just have the band nearby. In fact, you know what? Let's lay it in front of us so we don't get distracted by that because we want to be here. Now we want to be in our bodies and we want to take a deep breath. Without thinking too much about your alignment just yet. Inhale, exhale, let go when it feels right and just start to sway on your feet. Find fluidity in your body. Sort of easy. It doesn't have to be just front to back, kind of just getting ready to hit it into the holiday season. It's official.

Candice has her ring on her gel jingle ring. So now imagine you're just resisting gravity, right? So lift up a little taller. If you look down at your feet, they're parallel. Shift your weight a little more forward than what probably is natural for most of us. Not so much that you lift your heels though. And then organize your body so that it feels like there's a, an energetic straight line could go right through your body. From there, we'll just take a big deep breath. Inhale, reaching up and as you exhale, let go. Bend your knees. I'm not going forward yet and we'll go up again.

Inhale, filling up. Bring some energy in. As you exhale, push away anything you don't want. Let your head go down. Let your upper Beko down. Rounding forward, I would recommend bending the knees. Please do. Inhale, exhale, we're rolling back up. Gradually straightening the legs, sweeping the arms out and up. No negative.

Inhale that Megan married and exhale head goes forward. Rounding forward, allowing the back to round and inhale. Exhale, we roll back up. You don't really need to stop. Just sort of collecting energy. Inhale, next time we'll get the bad exhale. Press it out. Your head goes forward, your spine, around your knees bend.

You find your band and we just roll back up. Rechecking your alignment of your feet, taking the band about a little wider than your hip distance. She should have extra on each side. We inhale to rise up with the arms. Exhale, just press down. Don't try very hard. Not yet. Inhale, feel how the arms lift from your back. Exhale, press down as if the air were solid. Noticing sort of where does your head go? Where does your gaze go? Let's think about it. Straight ahead on the horizon.

Inhaling and exhaling. Press down. Next time we'll go up. We'll stay up. Inhaling up. Exhale. Just hold you still on a little more forward. Have your feet forward. If your feet more forward in your feet, shrug the shoulders up when you pull back at a little if you can, so the bands were right over your head and exhale, just slide them down. You don't have to pull hard there. Inhale, come up. Notice your elbows can stay straight.

When you bring your shoulders down straight and elbows. There you go. Inhale up and exhale down. We stay there from here. Without thrusting your head forward or your ribs forward, you're going to just reach the arms back. Let's do it to just prior to where you have to pull a lot and forward. And I'll say email, reach back and fold in how reach back and forward.

And now we'll go a little further, say to the back of the head and I'll kinda guide you with that. You probably, you're going to have to pull on the band to make that happen and then come back up and redraw up the shoulders. Inhale, reach back. If I'm going faster than you want to, you can soften a little, you know, reach back. Consider lifting the chest without thrusting the ribs forward. It's okay if the ribs open a little. We're taking lots of deep breaths. So I'm going to take it now to the shoulder blades. Uh, you know, adjust as you need to, right? If you need to widen your hands on the band, the further close to the arms are together, the more stretch you're going to get. So pay attention to that.

You may not want that much of a stretch. You may need to pull harder on the band and back and up. And you notice, go ahead. Just to the bat, the shoulder blades, again, you notice the more you energize the back, the more you have to just hold the front just as a con contained position so you don't thrust. Okay, let's stay there. Can we go all the way down? Take your right ear to your right shoulder. Chin just falls to the center and up in the middle, up in the middle, and then we'll reach the arms back. Pull when you need to. Try not to hyper, extend the elbows to come over the top and all the way down.

Lifting up again. Take your time. We're going all the way down again. Lifting the chest. There we go. Nice. Maddy, left ear, the left side. It just falls to the center and bring it up in the center and arms come up. All right, let's come down all the way enough to turn the hands over easily. Okay. Rechecking your alignment and something I haven't said yet.

Is there anything about the midline of the body? So let's think we've already got the resisting gravity thing happening. Imagine that straight line down the middle and hug everything toward it. It's just a, it's not just a thought, but that usually does the trick. All right, so from here we're doing protraction, retraction or just reach forward and pulled back.

You lost candy first day, reach forward and back and if you are tight in your shoulders or neck, there's going to be a real strong tendency to pull up with those shoulders even if the range of motion is kind of tiny. That's okay. Keep them on the same level. You'll feel the shoulder blades separate and you'll broaden your back and you'll them back in. And one more and okay. From there [inaudible] um, I guess don't go to a full pinch, just sort of an easy back in place.

We pull apart, not really trying to add my shoulder blades in on each other, rather keeping them pretty still lift the chest if it's not. And Paul, the band should kind of line up right and across mid chest and again, we pull and return and if you feel hopefully it feels pretty good. I'm trying to just tap into that upper back, just the slightest bit on the next one. Hold it there. When you get there and it's the subtlest thinking of lifting the sternum or the chest as the shoulder blades. Follow a little bit more. Very little motion, but look up as you do it and release. Okay. Flip the hands over. Once again, we're already basically in a straight line across the collarbones and we're going bend the elbows wide so the elbows are at 90 degrees right? And then just straighten the arms again bending wide.

It's like you're trying to draw the elbow points to the side of the room and back. Good. Nice. Monday there's a temptation to drop the elbows. Don't let it happen there. You're good. Just lower the band a tiny bit, Jim and you. Yeah, and holing. I tend to open my fingers. You don't have to do that. I just don't want to overgrip either. Let's do a couple more why and push away. Last one here only in wide and push away. All right.

From there. That's probably enough of that isn't it? Let your arms down. Shake it out. Okay. Step wide. We talked about hugging the midline. It counts here too. Your hips are level. It's as if, and you know this one, we did this together last week.

It's as if you're drawing the feed inside. Split. Okay, that makes sense. Great. Alright, here we go. So you're up. Nice. And I inhale taking it up just on the diagonal for the moment. So your head is framed. Very nice, right in between your arms. Take a glance up and I hope you can almost see the band but not get it sort of right up there over your head and then look straight ahead again.

Exhale back to center. My point is, is try to pull the band right overhead. If you're too tight you won't. But that's the goal. That's the direction. Here we go. Up and over, just the diagonal line while you're up and reaching firmly. Plant that right foot into the ground. Exhale, center. One more time. Inhale. I'm not pulling on the band by the way, just reaching without letting the shoulders slide off my back.

And one more like that. Well hopefully a lot more, but we'll go a little quicker. I'm going to suggest loose, not loose, but don't pull wide. Keep it just almost shoulder height, I mean shoulder distance. Here we go. Inhale up and over reaching and go a little further. If you want to get that reach first exhale lifts. Inhale, you feel the stretch down the side seam of your body and you exhale to bring it up. And in here, [inaudible] muscle focus really is the obliques or the stretch to the side. So if you feel it in your back at all, you're either going too far or more likely to keep going. I'm going to six more. Someone will help me with that. You're either rotating, which is super common.

So kind of check it out is this if you're in between two plates of glass or perhaps you're just going too far so you can minimize that. This must be four. I think this is [inaudible] and since I'm ultimately in charge, doesn't really matter. Right. Okay, so from there I've got one more for behind the back. Basically just take the band behind you, palms face the wall behind you and I'm holding and initially a little bit wider and I'm just going to wrap in. Actually you can just, you can actually just hold closer.

Let's just do it that way. Right? All right, from there, rebalance yourself. If you have lost any bit of that. And with the chest already lifted the abdominals in a little good and the elbows straight up, not forward but straight up. Good. And from there it's a reach down and pull apart at the end. And then kind of nothing going on here with, except for the big stretch, you press down and pull apart and again up and press down to pull apart, finding opposition. So as you're reaching down, it's a sense of lifting.

I Dunno, I would almost think of the skin rather than the bones cause there's not a huge movement, but it is a energetic lifting through the front, lengthening through the back end and pull with those arms. Good. Let's go a little quicker now. Um, it's inhale, bend, exhale, press one and, and press two. And then again, even here, connecting your arms to your back as soon as you start to straighten the elbows is a sense of my shoulderblades getting heavy and per her press, not lifting too far off my back, but there is a sense of a downward reach. How about five more on and reach down to double check that the shoulders haven't crept up on you three. It looks good. And one more time. I don't know what I said. Five. So one more. Wow. And there you have it. Okay. Release it from here. Inhale. Exhale. Round forward.

Just released the band kind of in front of your mat cause it'll be off to the side and then roll back up. Yeah, it's going to be worth it to just, um, let's see. How do I want to do it? I, I just as simple as taking your arm across this listening up pair is we don't always, and it's, I'm really taking that up or almost like my bicep into my throat and the other part of the arm was just back trying to stretch the posterior side. Okay. Wow. Oh, it's not going to all stretching. Don't worry.

Release it. Other side. What about your role? Is there any exercise you want to work tonight, Ms Helen? Jim? No. You just want to work. I know. Okay. Let's go ahead and have a seat to some. Somewhat gracefully allowed. He's wise.

Okay, good. So here we are, standing tall, knees and feet together. And at the moment, once you've found your spot where you're up and you feel length, let's think of energizing this middle part, low to middle part. And if that means moving your feet further away, I do that. All right. Here we go. Sitting tall. Use the arms. Exhale. Just tuck a little, come back. Inhale, talk a little, come back. We just played a lot with the shoulders, that theraband and one of the main things I wanted you to do or get out of that is the sense of where are your shoulders in space. Hopefully they're tired, so they're down. Yeah.

But for the most part, we're going to have a straight line across our collarbones. From here on out. I'll go a little further, go a little further. And then right back up. Keep the curve and now straightened from the low end to the top end and can I challenge you to try to leave the toes down even if they don't try and stretch out the tops of those toes. If you instantly start cramping, it's just something to think about will elsewhere. It's, it's could happen. We're coming forward. It would come and forward. Slide your neat feet in if they're far away, hands on top of the knees to extend your spine again. This time though, we're using the arms to encourage back extension, upper back extension.

Yes. Yup. You look good. How much Jen? You look very good. I think Mandy, you can get a tiny bit more about if everybody just lets the elbows pop out to the side. We can all think about getting a little bit more and then how you get out of it. As you feel the low belly, pull them, they hit bones. Draw backwards. Your body responds. Let go. Take the arms up. Inhale, exhale. Bring them back and Rola. Stay curved until your hands reach on top of your knees. Inhale, stack your spine tall, tall, tall, tall, tall. Find that back extension, elbows point wide. Exhale the hips draw back, arms go forward.

Inhale, arms reach back. Exhale, they come forward. Find your knees, use the assist Ian. He'll find a little upper back extension. Shouldn't really feel anything in the low back. Exhale, we round to go. Inhale, arms go back. Eyes remain forward. Exhale, check it out. We're going back with the arms again. Inhale. Sorry Andy. And exhale.

Doing that once more with the arms that you now do you feel how the arms come from your back still come on up on that one. Stretch your legs out. Reaching forward. Take a moment and just be aware of your feet. You don't need to point the toes like you're going to wrap the toes, but try to get a long foot. That means the toes point in front of you, at least at from the ankle. Right, so it's the ankle is long trying for ankle bones together. Yeah. All right.

From there we lift up into not quite a flat back, but heading in that direction slightly leaned forward. I know it's early for that kind of a stretch. So don't force it from here. Draw the hipbones back like you had a moment ago, and stop. Slide your hands back to above your knees so you're in a curved low back. And of course the whole back is affected gently.

Either push on the matter or your hands to extend the curve so it's a little taller, like you're just scooping up. That's great. And then the arms are just opposite your shoulders. Your head is part of that curve, so it's not way down, but it is forward. Here we go. Exhale down, reach back lightly touch the back of your head, the rib. Stay on the mat for the moment and you come forward and reach ending in that same spot. Excellent. That's great, Jim and down.

So at this rate, I don't want to rush your breathing. I typically exhale to get up. I do a little pause, but energetically I'm still there. Exhaling down and back. If however you'd like to change the breath and make it a one breath cycle, that's fine. Especially at this pace and could given you two more. Right? We practice pretty much the same tempo with me anyway. I'm about the same all the time, so sometimes it's worth checking.

Can I do this without a little faster, a little slower, even without losing the skills. Take the arms out to a tee position. Your left leg is going to come up to tabletop. Check your hips that their level, your spine is neutral. Extend the Lega and flex it. Reach it down to the mat, point the toe switch legs, bend the other leg, stretch it up, flex the foot, reach it down along, back to the left leg. You slide the leg in, stretch it up. Flex and reach along a right like must be. Yeah, reach full X.

We're doing it twice tomorrow and you're picking that leg up from somewhere deep in the trunk, right? You become aware of that now last time, and now we're going back to the left leg for the start where you reach it up and then as if the leg were heavy in the hip socket, we're flexing the foot. If that's available to you. Crossing the midline for a full circle. On an inhale, its inhale around hold, same direction. Exhale around hole and inhale. The lower leg is involved to the extent that you're pressing the thigh into the ground. One more full cycle here. Oh, that was the exhale. Okay, so hour, one more cycle. Inhale and exhale, go the other way. It's inhale around up.

You want to keep the hips still, so if you've got to go smaller, go smaller. Sometimes you just have to relax into it. Two more cycles. Inhale around up. Exhale around one more breath cycle. That's two circles. Inhale to exhale. Hold the foot up, but grab onto it either at the thigh or the calf. Draw it towards you. In fact, been the lower knee for a moment. Curl your head, neck and shoulders up, holding comfortable. You're looking forward. Point the toe or the ankle and then bring the leg with you as you come down.

Oh, so you've got the leg go on one way. Certainly gently hold the hips into the mat. So that's your sense of anchor or opposition. Again, if it's available to you and it's not going to cause a bunch of strain, you start to slide that other leg down onto the mat beyond just resting it, reach it, flex the foot, 0.6 [inaudible]. Once more, flex [inaudible] and point. Bend the knee, cross it over the body. First stretch, kind of easy to go in for a little back stretch. I like to assist it with that opposite arm, reaching the other side and then help yourself back.

Okay. Going to the right leg. Hips are level. We draw it up. You can. You can modify this if it feels too tight on the hamstring or too much quad by bending the lower leg, but we've got to do the leg circles before we stretch right here we go. Crossing the midline. It's inhale around and exhale. We don't have to do anything. You can stretch first if you want and exhale.

Good. Inhale. How free can you make the leg? This is one of the more mindful exercises I think. Inhale and exhale, changing directions. Take it outside. Inhale around. There is a bit of a rhythm. It's a catch release. Boom. Inhale and exhale and inhale paying attention to all the bony landmarks. One more cycle, you know, reaching through the heel and last one, exhale, hold it at there. Now we did grab hold of the either the thigh or the calf.

We'd brought the lower leg in and we just curled the head and the controllers up. Elbows are wide. Draw the leg a little closer, but notice that you're not pulling the hips up off the floor at all. That's it. And then keep the knee band initially. Let the head come down, bringing the leg with you, slide the leg out if you want that part of it. Can you continue reaching the leg a little bit? And then flex, try to keep it level the flex and point flex again, take a peak at your foot. If you were standing on the ground, would you be level or would you be rolled out one way or the other? And one more time. Try to make it level. Come on Christie, try to make it level. Okay. And then bend the knee crossover for the stretch that Candace.

Oh, we got to wait. Candice Up. Come on. Let's bring it back. Stretch out your legs. Just hug the space in front of you. So that means you're going to feel a little peck muscle. Yeah, make sure you do so. That's the upper arms pressing toward each other. Ribs are down. Here we go. Inhale. Exhale. We come forward. Stopping with the shoulders over, hips and energy. Inhale, exhale down.

I know we've already done. I promised I with there. And one more to come up from hearing hands by your side. Just scoot forward a bit for rolling like a ball. Draw the legs in close. Quite close. Elbows wide, nothing changes. Where do you start? You stay. Here we go. Inhale, roll back. Exhale up. Oh and inhale back. Exhale. Trust the breath. [inaudible] it's a decision each time you go. Okay. Now right.

Some days are easier, some days are not. So you make adjustments to make it work. The part we want and the part we want is no changes. Solid, stable. One more. Just checking me out. That's all. Okay. Slowly lower down, slowly lower down.

And then from here, just leave the legs where they are for the moment. Reach the arms back, inhale and forward right alongside you. Inhale, reach him back and exhale right alongside and hold it there for a second. Check out that. Don't always say this way, so I'm going to take my time. You want to have the shoulders slightly down and tonight I'm going to encourage your arm to be on a gentle upward slope. Not mid thigh, just not down on the floor so it's a little higher. Okay?

Take the legs down and bring them up. Your back doesn't move. Take the legs down. Bring them up every so often. Recheck that you've got a gentle pressure downward of the shoulder, the back of the shoulder. One more like that. Hold the legs up, reach the arms back overhead. Let your head go down. Enjoy back of the ribs are down a hundred preparation. Inhale, exhale, curl up, reach everything forward. Same deal with the arms. Pull it back in and go down. Arms overhead, and we go. Exhale, the legs are somewhat weightless. Inhale, pull back down.

Energetically you continue reaching. If I just held us here. You're still working, working, working, and then you pull back. This time we go up and stay up. Exhale, get there. Inhale, check yourself out. Make sure you're where you want to be, and exhale. One, two, three, four, five. Inhale, watch at the risk. Don't get lower than your shoulders. Shine.

Pressing down. Oh, Candice, I was gonna drive me nuts at those jingle bells on your wrist and 30 to three it's not even thanksgiving. Take those things off and for two, three, or five. I'm not kidding. I'll walk over there and back. I'm happy to get up and kid. Come on. Why? Now? I know why they canceled your class. Seven perhaps. Thank you for half the after thanksgiving. You can wear the jingle bell ring. Exactly. Andy. He must know what? No. Oh my gosh, I'm fine. Let's do last one there. Yeah, I believe you. I believe you.

Come on in and let your head rest. Thank you, Candace, for cooperating without kind of, that can be a whole different kind of website. All right, what would be next? Okay, I'm back to the game. Were all yourself up and so I'm going back to, I'm sorry, just to the starting ad position. Going back to where we were kind of, we're going a moment ago, we touched down, let's extend one leg out, bring it up and back down. Other leg reaches out, up and touchdown. Reach out, up and down. Otherwise I'm alternating if I didn't say it and reach up and down and reach up and down. I'm doing four more. One up and down too. You can leave with one leg off the ground if you want. Last to up and down. Duh, Duh Ha. Head down. Good. Arms down two or holds your knees either way.

Okay, so I'm going to offer you devil like stretch or what we just did a little bit slower so just while you're resting for the moment, you'll either come up and go into regular deg, double leg stretch, totally appropriate or any kind of modified version if you want some version of that. Otherwise you can do what I think we did this last time and okay, well you have to make sure of is if you're using the legs, both legs is way different than one. So if you're using both that you don't deviate in the spine, just not worth it. We want to keep it to the ABS. Not The hip flexors are certainly not the back, right. So how about hands on the knees so we're all together. Inhale and then exhale. Help yourself a cro curve. Elbows are wide.

If you're here and now I'll do full devil like first inhale and exhale, bring it in here. Let's go kind of slow for the people who are doing the, if you are doing the variation, it's sort of a downward sweep out, up and down, up or you can blend that in. However way I'm doing three more or and two and three and legs go up, head goes down, arms go down, slight bend to the knee. You can let the thighs travel towards you a little bit. Inhale, prepare. We're doing just a little pelvic curl with the legs in the air. Exhale, lift up, down, and stop. Exhale, lift up, down, and stop. If you're gonna clear the floor at all, you're going to have to use the back of your arms a little bit and it's appropriate. It's fine so long as you don't push any more into the elbow where the shoulders are put pressed forward. Keep 'em down and again, two more. One more. All right, leaving the legs straight up. If you can keep them straight, do 'em.

If not, you can bend them at any point. Hands go behind your head fully laced the fingers. You want to see the elbows just coming up off the mat, curl your head towards your chest as chest falls and you look towards your belly, reaching the head back and he'll allow the legs to go down to don't let your back move, not a little bit. Exhale back up. One inhale, reach. It's not about down. It's about long and good. If you know you aren't, you're back very easily.

I'd be very careful with how low you go, right? We're all going kind of far. I think actually maybe too far. Let's keep it about half that distance and go longer. Yeah, that's great. Last one. Perfect. Ben. Jenny's twist for Chris Cross. Let's go regular one, one, two, two, and three.

Almost making the inner thighs pressed together. Do use your glutes a little bit, a little bit, or the sense of hugging the hips, being mindful that the face doesn't get ahead of you. It goes with you. Alright, giving you one more set here. Come back to the center. Let the legs go down, let your arms stretch out overhead and your head goes down. Walk the feet. Sit Bone or hip bone distance apart. Arms are off the mat, but reaching long inhale, we're doing a pelvic curl.

Exhale hollow the abdominals to roll up, reaching the arms through the air, pressing from the back of the shoulder, down through the tricep all the way to your fingers into the mat. And let's press kind of firm for now the entire arm. That includes risks best you can. Now, if you're tighter, broad, a bunch of things, you could maybe go wider. You can make that v shape with your arms and get the back of the shoulders down. Look down your own body. If you've got a crease at the hip, you're probably feeling this in your back and it's not what we're trying to work. So let's everybody just for fun, keep pressing the arms, especially up the shoulder area. Roll down a little bit.

Think of hugging the midline. Your feet and knees are still apart. Tuck a little more so you feel the glutes, you feel the hamstrings and then encourage, you can use what? Hamstrings by reaching the knees more over. The feet won't look any different, but you might feel the hamstrings more from there. What should we do? Let's bring the little one leg up.

One leg doesn't matter slowly for now, reach and line up with your other knee. As you reach long glance at your hips. They should be level. If you can go any lower, you're welcome to. Just don't change the hips. Flex the foot. We go up. Exhale going down the horn and and two and up doing six. Three get long. Four.

Yeah. By going down to draw the leg back. In. Inhale, we're rolling halfway down again. Press with the back of the arms, make sure the shoulders haven't crept up or if they have adjust. Inhale, a little bit of gluten, a lot of hamstrings as you roll, trying to attempt to take the front of the pelvis to the sternum. Other leg comes up nice and long. Reach it. Line up the knees first. Each side is different. What do you need? Lower more if you can. And here it comes. Inhale up.

Exhale down on and, and [inaudible] last one. Sorry. One more. Hold it down. Slide it in. Inhale and exhale. We roll all the way down. Slide your legs out. Two straight, Lisa. Fingers behind your head. This is the neck full. So if you want to modify with a roll up or bend your knees and hold on, or even grab your theraband to wrap around your feet, you could. Otherwise you're going to feel, take a big inhale.

Let's expand everything on the exhale. Feel the chest fall collapsed. Roll your chin toward your chest and keep going to come up. Reach the legs, right and that anchor all the way over. But no, pancaking it here. Inhale, roll up the imaginary wall til you're straight. And for now we'll just roll down. No hedging yet. Pull the hipbones out from underneath. You get that scope. Lovely, very good. And inhale. Exhale, the lift off the shoulder blades. Inner thighs will help. Good. Ooh.

Inhale, unfurl. Get Tall. Keep thinking you're lifting. And then from the low hips scope [inaudible], you kind of have to anticipate on this one, don't you? Again, inhale, lifting. Exhale, meaning it's generally hard if it's going to be hard for the people in the same spot. And as you, let's change a little. So that means just keep your back flat. Now the low abs pull in our hips. Roll back right here. Start thinking, okay, it's going to get heavy on upper body. Reached the legs, or squeeze the inner thighs a bit to have a softer landing.

Two more exhale. You can let go of the arms, but put them back. Elvis could be wide. Inhale up either just rolled down from here or hinge a little and then roll down. Okay. She's the breath. Use of breath. It's okay if they go slower, roll, it happened, and here we are. Separate the feet.

Just keep your arms here tonight for our normal or you can of course fix yourself. This is a spine stretch, so for starters, let's include tonight a little bit of back extension up here. So you are lightly squeezing to the inner thighs. Adding an inhale up. Exhale, round down and forward to the hips. Don't really move through that whole little piece. Now they're going to. Now you stack the spine on the diagonal.

Your head would be the last to come into line. Go easy on yourself, extend your arms. Arms are meant to be right alongside your ears. Inhale as you refold the arms grow longer. Exhale round forward to roll back up that wall. You can bend your knees at any time. Continue inhaling as you lift the sternum. Squeeze the glutes so you don't arch your low back and we go head goes down.

Collapse through the sternum, not the abdominals or ribs. There's a big difference to me. Inhale into your back. Extension head will be last. That's it. That's it. Very good. Very good. Exhale extending your arms. God, you guys look fantastic. I'll refold the arms. Exhale.

You're going to feel the hip bones draw back here so it's not just that's at candy. Exactly. Rolling up. Beautiful. Really Nice. And then here at the top, inhaling, start extending your spine. This looking up a little more Helen. A little more. It's that thing we talked about. Yeah. You thought I'm not watching. I am. Exhale round forward. Good. Very nice. Mandy pulled the hipbones back. Just isn't it. There you go. There you go.

You can still travel forward. It just wanted to have that part held. Inhale to your back extensors when you're ready and exhale the arms just straight. Keep the line that you have for the moment. Inhale, just let your arms fall. Pull back just a little. So bend your elbows a little bit. Keep that same line and now it maybe even outside, I don't know.

Keep them where they are and as you pull, also press down so that you're not going forward with the ribs, but you're going up on the diagonal. The diagonal you already had. Just give yourself more space. Yeah, you could do it like that too with the hands back. That's fine. Just to assist it. Then you got to hold it though where where we arms were up or take them back up. Refold them behind your head and now round two roll back to the start.

One more without that little last partying. Oh, lifting up the fitting. Lifting. Exhale, head goes. Stretch the back of your neck there. Enjoy it. You knew growing long. Your head is the last again, arms are pretty much weightless, although I know it's not easy to extend them here. Good, good. Very good. Inhale. Refold the arms behind your head. XLT around and we come up.

All right from here, just bend your knees a little bit. Actually, I'm going to change my mind. Let's go to the diamond position. So the soles of the feet are together but kind of stretched out. Okay, so we're tall. Inhale, rotate to the front. The elbow it's in. Back is going towards the front calf. You can round your back to do it. See if you can touch in that rotation. Roll up and center in hell to the back. It's a flection with rotation, but stretch out that flection. So reach almost to the ankle. Beautiful. And Roll up and center.

Let's do just like that again. Inhale, rotate. Ah, come back for a second. I just saw something I want to, that is a strong habit. Let's see. How would I show that? Um, I'll show it like this. If you go to the side and you lead with the elbow, you're gonna feel it here. And it Kinda a, I don't know how else to say it other than it's, it's real easy to see, but it's hard not to do. So I'm going to encourage you to just, nothing has all spine, spine, spine, spine, fine. You just get where you get. Okay, so here we go. To the front. Inhale.

We're not too goal-oriented there. And now exhale, reaching forward. Continue rotating. If you can. Inhale, roll up. Shoulders, gym, XL center. I like it when it's dark and I don't know where you go around it so hard. You said it's the eyes. Okay. I'm going to add the piece that we did this last time that you come with me.

I can show you. Here we go. It's the same start as you roll up. Come a little faster so you don't run out of air. You give it a little extension. Oh, and center. Inhale, rotate. Exhale, soften. You can let the elbows come forward. Everybody just a little in. You're rolling. Add a little extension from the chest and upper back and exhale. All right, good. From there, let's just, uh, if you need to skip forward, we were going into open lake rocker.

Is that time for that? Do we need to stretch first? Okay. All right. Bring them in class. Let's play with it a little bit. Let's play with it just a bit. So we're should be a little rounded at the moment. Probably bring in the legs and close. Hold one, pull it up. Bring it in close.

If you can elbow wide. Pretty much whenever you're using it, I know were rounded. That's okay. Bring it down. Another one. Pick it up. Sort of fixating on a place to stare at. It'll change when we start really rolling. Just one again. Just want again. Okay. Hold that. Can you start to extend your spine? Don't go, don't get crazy cause it's a bit much to ask. Really just thinking about it and down other side and just knows how stable you can be here.

See if you can begin to think of extending the spine. Let it come down. Here comes both legs to support them, right. Hold them up and you don't have to bring them close. In fact, we'd prefer your legs. B S I mean your arms be straight, so lean it back a bit. Hold lower if you need to. That's all. Cool. Here we go. It's a thinking of drawing the abdominals back to curve.

A little to roll back to the shoulder blades. Exhale comes up. Keep the curve until the last moment and you lift up. It's a little sense of tipping off the end. Exhale, keep the shape and then use the back muscles and a little through the under shoulder to help stop you. Inhale back forward. Let's go slow as you possibly can without messing you up. [inaudible] pushing. Okay, good. Thank you for mining.

What does it do that we're talking about? The queue of a gently pulling the legs or pushing the legs into the hips to unload them. Is that what it does for you or makes it easier? Helps stabilize. Good. Probably that's enough. You think that's been it? Probably why I'm doing it is just so that you're not having to feel like you're holding up so much from the hip flexor quad area. Lower views. Great. Great. I, yeah, I could have a whole conversation.

I think about that and I just might in a minute, I'm just moving that. Thank you though. Like Simon says. Um, so just separate your feet. I'll get out of your way. I remember Wendy, you asked for this last week, do you remember? And then I in the middle of the night, like two days ago, it's, we're doing it. It's a stretch. Your hands are behind you. Yeah. I assumed this is what you met. So you're just sitting upright and you yourself, right. You, you can let go too if it's not hard, bend your left leg.

And initially I go big cause I never know quite what my body's going to be up for and then we're going to turn the whole leg over. So just let it come with you. Let the hip lift as needed. Okay. If you feel a strong pull that's not feeling good. This is supposed to feel good. Everyone feels a little different. I hate to to say where you're going to feel it but it tends to be kind of for the Sartorius so it's okay. That feeling okay Jim.

Okay. Then we pick it back up and in that same hip joint, right. Spin the leg out so you get the little toe and slide it out. If that was no big deal, you would been a little less. Okay. So whatever you need, I'm going to go about the same for me. Same like thank you. Same like turn it over and again, don't pin your hip down where you get a weird pull to do that.

I think that just cured something. Yeah, pretty high. Yup. It starts right there, reps in and comes around. So that's where it turns to be different for people. But yes, pretty high for most people. Can we do one more on that side? Okay. Lift and turn. And as it kind of, you get the idea of it. This is not keyword one.

So as you get the idea that you might be able to bend less or perhaps it feels better bent more, ultimately what you have to do is listen to your body. Right. Okay. For those of you who are super flexible, you can do it here and just, okay, I'm not going to do that. Here we go. Lifting, I'm just switching legs. I'm going quite bent for on that first roll. I let my hip lift, I don't worry about it. And then I think, hmm, could I get any more? Very different, isn't it? Yeah. And then we end wind. By the way, there's no goal of hitting the floor or anything like that.

The main thing is spiraling the leg both ways. Same leg, maybe a little less. Maybe you keep it exactly in terms of the knee bend. Okay. What I would think about is how much are you leaning back and could you kind of keep it more forward? Good. And live to open and one more [inaudible] getting the joints all nice and GC again. Oh, that's what happened to me too.

Are you okay? Yeah. Good. Yeah, I feel quite happy actually with mindful pop. All right. Yeah. Okay. So we bring it together and we're just going to come down onto our side. So roll down perhaps. And then over to face front, I'm doing sidekick a rails version. Um, sidekick either could be down here. Okay. You gotta be mindful of not hanging out on your hand though.

So your neck is supported. It could be here with the forearm, which is a lovely way of doing it. It's almost always how I do it, I think, or the tip of the elbow. So if you're going to do this one, it's going to require a little more balanced and a lot more stability of the shoulder. So you choose whatever you do. Your fingertips are just going to touch your head. They're not behind you, you're too high for that. And we've been playing a little bit with lifting the ribs, lowering the ribs. I'm not going to do that, but just remember how we lifted him up. Top leg is up, I suppose I'm on a little tiny bit of a banana shape. Okay. And we kick forward. It's parallel foot. Exhale two. Inhale, sweep, reach and exhale two and sweep, reach and three, two. So again, freedom and the hip. If this, if we try too hard and we start binding up, let the like almost swing and control everywhere else.

And pulse, pulse and pulse. Pulse and reach and pulse. Pulse and reach. One more coming at ya pulse, pulse and reach. Hold that. We'll check. You guys look great. You're all still facing forward. So let's bring the legs. Line them up. Turn the leg up.

Just trace your calf with your knee. Yeah, yeah, I'm with you. You're right, Kenny. Flex and come down one more. I'll get you off your elbow. Okay. That's the idea. Come down. Hips are stacked. You bend. Bring it as close as you can without dropping too much into the waist and flex in. Reach long and bend. And stretch and bend and stretch. That's enough, right? Five. Just say yes. Good, good, good.

Then lift the leg a little bit higher. Let's go parallel again. Nope. Turn it out. Sorry. And Circle Five. One, two, three, four. Hold for a second. At hip height, imagine we pulled you a little further. Someone pulled you by the ankle a little further. Totally relax the leg, but you can't let it drop. Go the other way. Five one. Don't tighten it. One, two. Don't let it tighten. It'll tighten where it needs to for five right? Good. Come up to your elbow forum. Forum. Huh?

You can put it down. Yes. I needed someone to act like if they needed to before I did. No, I'm just kidding. Just kidding. Here we go. It's going to be a bicycle. You can do this line down to, so if you don't want to be on your shoulder, it's don't worry about it. Bend the knee. Keep the heel next to your glute as you take the entire thigh back. It should still be touching you and then reach it.

Long gotta work, the hip extensors, and I can tell you just by feel, I have sucked my hip into my, I mean my leg into my hip. Way Too much. I should end there. Okay. Forward. So I can't go as far forward. It's just the deal. Boom. I'm reaching the sigh and then I just continue forward. That's my range for today. I'll check it again tomorrow.

Yeah, keep it. It's like you're doing one of these and then you reach right. Let's go the other way. Take it back. Keep it long. Draw Hill to gluten. Bring the knee in as much as you can. Now you know I gotta back up, but you might not, Andy and Ben almost done. [inaudible]. I think we, oh, blue media. This little glute. This is the fourth and, okay, good. Finish it. Love it. Okay. Landed back. This is the leg of stretching. When I start talking to you, go ahead and line it back and rather than going to the traditional or more common, I think just having the knee in first, the one you worked stretch if you can straight out on the mat. Yep.

Then like last week you've got the outside hand or the hand of the same leg. It's gonna press up and toward the opposite hip. I'm not rolling. So the hips are still on the mat and then the opposite hand grabs outside the ankle. Be careful not to grab the foot and you're not going to torque the whole leg, rather just pull the whole thing. That's it. Yeah, exactly.

I, I would switch hands Debra, but it seems to be working for you. Yeah. Okay. That's fine. That's fine. Yep. Can I do a level adjustment? Okay. So it's just, it's that way, so it's like, yeah, you've got it. It's across and up the body. Good. Can I give you one thing? No, you're fine. You were fine. So it's like that. Wait, no, you're right.

Switch and then push here. Oh No. Okay. Okay. Then Vin, turn off the Internet and do that one. Happy. You look like you got it. Careful Andy on the pulling on the ankle or the foot. All right. And then we've got to just do the other side so carefully. Let that out. It's an upside down pigeon. Now the pigeon, like you end up here, if you're that flexible, right? It's for the people who aren't dead. Yes. I don't know. It's just different. Ready flip other leg for it.

For the work. I'd like you facing front again. Yeah, so I think if you were a heads were on the outside, now they're on the inside. Fabulous. Okay. Tip of the elbow. If you did it on the other side, know your options are to go all the way down and go ahead. So lift that top leg, take a second and relax it, but leave it in the air. [inaudible] that's when in again with Deborah's Q earlier, let the hip go instead of pressing it in this time it's almost the opposite. Here we go, we flex the foot and kick forward. Kick, kick and sweep back. Here's your control and kick. Kick and reach.

Every so often though, y'all look good. Helen, you might need to move your elbow closer to you just a little and then lift up. [inaudible] that's better. Good. Talk to you about this side of things. You know what you do, the crew and we would come out of this sketching your right, right here. Yes, absolutely. No. Yep. Give us two more here. And what we're talking about is again, that sense of lift next time, hold it to the back that you don't just lift here and shorten or press back cause that's, you're going to lose lines of energy rather as that reaches, oppose it by reaching out the crown of your head. And that's what Debra's noticing on gym.

Just do the lift of the ribs yet you're, you're like hell on a little bit. Put the top hand down for a second. This one down just for a second. Bring your elbow in a little and then lift up away. Good. Good. And you're good to go back. Uh, what came after that? It was bring it in. Sorry. It was turned out. Bring it in up. We did to flex and down.

I brought it in. Do what you can and on then we went down cause I realized we went all the way down or you could support your head. But I think it's nice to go down and we came here up and down and bend. It seems easier on the side. I must have waited a long time. And we did five. So then we reached a little longer. Did I come up? Sorry for the circles? No, not yet. No. Okay, good. So we circle, let it reach away from you. Don't try. If you grip through the glutes and you, cause you know that's what you want to work, they're going to, it changes.

No switch size and one make it full to three. That means you're going to get that like behind you. A little four. Alright, five got it up to the farm, like turned out. Oh I gave us a break once we got here, then we left at, I don't forget those usually lifted. I did turn out eventually, but you don't have to. Uh, it kind of works itself out. You come forward, bend, keep it close. Thigh goes back, go back enough. Wow. Not so that you cramp, but that you get a little stretch here. So it's as the thigh goes back, the hips press forward.

Then extend the leg and forward. Ben, good and stretch. And we did four. So it's here that you are going to end up wanting to roll back. You oppose it, find love and get along. And last one before we just sort of line the legs back up and reverse it.

Take it to the back. Ben, draw it in a pie, but make sure that you can accommodate and re let it go so that you don't stay bunched. Woo. You got to work those hip extensors. It means your button hamstrings. You end up bent over sooner than you think. And if only there was an exercise for counting in which I'm sure there is.

This must be four if not five. Okay. On your backs for your stretch. Yup. So the leg that's talking to you, just hug it in first. Okay. Then what's, you know if you ended up preferring the other stretch, do the other stretch, but it's about the same area. Uh, this one is a little tiny bit more close to the sacred peer. Pharma's like, okay. So if you've been holding it just with whatever hand or both, guide it toward the opposite shoulder and be pulling it toward it a little bit.

So it's a sense of coming across the body a little bit. Now that doesn't feel good for most of us. So then we allow the ankle, the lower leg to come inward, a little toward the middle of the body. That's right. I feel like you have it. Yeah. Good. That's how I would do it. Yeah. I would push the hand that's of the same leg.

I just bring it in. It's quite a nice balance. Good, good. Uh, Jim, you look fine. I'm just curious if you lowered the foot that's in the air closer to you and drew the whole inner thigh. Yeah. Yes. Right.

Okay. When you feel like you've had enough, let it out slow and then I'm going to just have you flip all the way back over onto your abdominal. So your heads are still in the middle in the basic what? Basically in the swan dive prep position. So it means your forearms are just close to your body, real close. And everyone's going to be, when I do the first one, you might decide, well that's a dumb place for my arms. It probably is. So you can move them. But for now this is what we want them cause they don't want you to use your arms at all. So for heads down, take a moment and just feel the shoulder blades slide down your back. Good. That's great. Forearms are pretty firm into the ground. Candy, try it with your elbows right next to your ribs. Yeah. Yup. Okay.

So the farms are from, you're going to start to imagine that you're going to slide forward, but you're not going to. You reach your Chin forward, you reach it. Start to lift your upper back like your spine was pearls. One Long Strand of pearls. Okay, good. Come up a little bit more for everybody. Okay. Hang out with that for a second. Then gently press your ribs into the ground.

But don't lose hate the front of your ribs into the ground. Looks Great, Andy. Um, and then everybody know Jim slightly. Bring Chin down. That's all everybody else. See if you can float the forearms. And everybody flipped farms, keeping your positions lovely. Then formed back down.

Continue up so your arms are gonna start straightening out. This is where you might want to move your arms forward. Yeah, good. And you don't have to go all the way, by the way, you know, don't let it get to a place that just doesn't feel good. The senses, now that you're here, you're probably going to be looking a more forwards. Now it's pulling the arm. No, it's pulling the shoulders. No armpits. What was the cue we used anyway, like you're, I'm going to exaggerate like you're dragging yourself forward to go back down.

Okay. I won't go quite. That slows, but the idea is that it's an articulation. Literally. It's like a strand of pearls. We don't even care about the arms yet. Here we go. Inhale, your head comes up. Let the chest sink for a second. Enjoy that. Open the ribs. A little end. Reach your leg by the way, so it doesn't go into your low back. Now we pause for a moment and you see, did you really do it with your back muscles? And if so, you could lift your arms and then you put them down. Cause we're not really trying to test it out much.

Continue the gentle downward pressure of the shoulder as you come up even more. Now you've got to start thinking of reaching the legs more. The glutes should be involved a little bit. Just naturally come up as high as you feel comfortable with taking the inhale and exhale, reach your chest forward. As you articulate down, you're gonna feel your lowest rib. Then more than more than more, and you're down. Okay, here we go. Inhale as you raise the head, go as far as you can without the arms. Continue with the arms. Exhale, reaching your legs along. Sorry I can't, I just moved on. Inhale here at the top and exhale, reaching forward to articulate down and I'm just leaving my legs down the whole time. One more like that. Inhaling to allow the back of the head come up.

It says if your head was pulling the rest of you, I could. Okay for your low back and then forward. And then from here now just looking down at the ground, shoulders or of course down, press the forearms into the ground to lift your pelvis off the ground. It's like a little push up and then continue slide back into the child's pose or rest position. How about switching the arms to the back of your body? If it feels okay, if you don't like being on this in this position on your knees, you can either be on your back and sometimes if you put a towel or something in between or even your hands. Sometimes that takes a little pressure off, but otherwise if it's okay to be in this place, you can even pull on your feet a little bit. And here's the point.

We want to stretch the low back a little bit. So curve, it means abs are helping a little [inaudible] when it feels okay, you'll let go. I've just got one more for you. Curl the tea well to I guess curl the toes under. If you can feed together, and again, if this is not an okay knee position, I put my hands to the ground to help me lift up a bit. If this is not okay for the knees, you can do this one here just means you're going to work your legs a little more so the feet are together as you can. Trying to get all five toes on the ground. Then lower the heels, but keep your back where it was. If it was low, keep it low with Nice.

Try to get the heels down. Andy, if you can lift and lower, it's okay. The popping is going to happen and lower that thick ice jam. Very good. Nice telling. Everything's going on and down. One more time. So now everybody press heels down. That means everyone's probably going to have to lift the hips. Walk the feet, sits bones, distance apart like we had them in the beginning. Feel your feet firmly on the ground. Pull the ABS up first.

Gently pressing into the ground to help lift you up away from the ground. Restacking realigning. Take your time and I promised you two. So if you'll bear with me, we've got one more to go from here just to keep your alignment of your feet. I'm just hint, I'm just bending is all I did there. That's as much as I can go right where the leg meets the hip hinge forward. I said just sort of pinched myself up, my hip folded right over and that's where I'm proving it to myself.

If I were rounded, I wouldn't end up covering my thumb. Right? Stick your hips out. Yes. Support yourself with your hands. Now shoulders are down, abs are in. You are not gonna Round your back and take one arm up, Kay other arm straight back. If that's you know, fine and not a big deal. You can go exactly opposite gravity, which would be perpendicular or you can leave it there either way. Slowly switch and reach. And if you have a shadow of yourself, make sure that you're not reaching one shoulder higher than the other. They're, they're exactly levels switching, good and switching.

And if you really pay attention to it, you might notice one side feels different. It's really hard to feel but you, unless you've got scoliosis or sounds or something, but just see about staying absolutely balanced. If you can, next time the arm goes forward, leave it forward. Let the one behind come forward and that's going to be a lot. So you may decide that's too much at this time holding it. Everybody arms to a T. Stagger if necessary. Thumbs to the ceiling. So roll the shoulders back so the thumbs go up.

Not Forward. That good. Everyone's got it. Marriages, watch the ribs a little. It might be a shirt. There you go. Okay. Then from here it's gentle upper arm reaches. Don't change your neck. One, two. Rather thinking to the sides. I don't know. I'm doing five at the most. Three, four. Listen to me on this next part. Here's five hands to your knees or legs. Round your back.

Use Your hands to roll up and with that find a comfy spot. We're going to, let's just come back facing front like you started. We'll finish just like we started. You measure how it feels. Exhale. Either roll down or just stay there. I'm going to do a half of one. Inhale, exhale, finding some fluid motion. Nothing right or wrong, just making it feel good. Inhaling when it feels right to them, and exhale. I'm going for one more deep breath, so enjoy whatever you need here, but it's gotta be good if it's a big inhale and if on the exhale you let go of whatever you [inaudible] you can. Thanks for coming. Well done. Yay. Well done.