Magic Circle Flow

So come to Ontario maths, then got those long legs. You're doing great. Okay. She says carry on. Cross. What? I'm going to sneeze here any minute. It's just welling. So look at the light. A crossing one leg over the other ring is just pressed inward.

So just like we started, can I see class and then have a seat. Now, if that doesn't work for you, for your knees, you should use your hands. Put the ring down. Yeah, exactly. All right, here we go. Let's extend the legs all the way out. Arms are extended at the moment. Um, remember how it felt when you had it in your upper arm? That's, that's the feeling I'm going for. So the, our hands themselves are not that tight. Roll yourself back. Reach the ring back, let the top of the ring touch the mat and come right back up. Inhale and exhale.

Keeping the curve and inhale. Exhale back. Oh, it looks good. And inhale, feeling the back of the body. Press into the mat to raise the front of the body. It's a nice curve. I just think it's a little crowded. Free up and down. You Go. Oh Wow, that's gorgeous. That was really nice.

So it's like usually it's a beautiful curve from right there. I knew went two inches too far at the very last moment. Meaning probably aren't going to look right at your belly at the end. Perfect. Perfect. [inaudible] yes, yes. Nice, Nice.

All right. Come down just to the shoulder blades, looking through the rings. Press the inner thighs together. Keep the eyes where they are, but the ring is going to leave up overhead. Bring it back down and again. Inhale [inaudible] and a great place to stretch the shoulders and challenge the abdominals. If you keep the position one more here. Inhale, lift and reach the right leg. The leg itself is relaxed. That's up.

Exhale, come forward just like you did before. No higher than it was then there in exhale we go to leave the leg, leave the leg. A good question. I am slightly turned out. You could do it either way. Inhale up the like is slightly externally rotated from here. Nope, go back down. Sorry to the shoulder blades from here.

Exhale and just lift out like a little bit from the middle one is not about the leg, so try and skip the hip joint. I know that's not possible, but there were like someone was pulling on it. That's it. Now that's it. One more. Set it down. Inhale other side, reach it. Hold. Inhale. Exhale. We roll up. Imagine some still pulling that leg. Yes. Gorgeous and down. Squeeze your glutes.

It helps give you all the tricks and we went all the way back and yes, and sort of a teaser, right? Just to the shoulder blades. Sorry for the late call. Arms are forward and lift. Reach whole. Your back is in the, in the mat. Okay. Leg stays up. Come forward.

Set it down. No idea. Exhale down. I don't know what brought that on tonight, but all the way back. That's fair. That's fair. Come up all the way. Keep the curve. Keep the curve. Yes. Keep the curve. Shift it backwards though. A little stop there. Draw the legs in.

Keep the ring far from you. [inaudible] do we need to move forward? It looks pretty good from where I sit. If you do need to before, please do. Okay. Almost like have it for me. Okay, here we go. Roll back in here. Nothing changes. Exhale up home and inhale back. Exhale. Good. Soften around the neck if you can, even if you think you are one more. Oh, okay. Gang. We're going to roll down. Reach the legs out low.

If that's available to you or you can bend. Put one on the floor. Yeah, roll up. Just like before. Set the feet down. Keep finished the roll up. Roll down to the shoulder blades. Bend the knees, squeeze the glutes again. You can put one foot on the ground. In other words, I'm going to, we're going to straighten out both, but if you want one on the ground, you could do that. Otherwise they're up and you roll up. When you get to the tail tailbone. Set that legs down and finished the roll up. Okay. No, I'm trusting that this is coming from your ads and that you're not. I'm not just reiterating sort of a hip flexor thing, right? You guys. Okay.

Okay. Here we go. One more then. In other words, I'm not trying to encourage the legs rising on the hip roll up every time you do it. Rather, if we draw them in bent, we extend them out. If you're using one, like switch him and they're low. That's it, Emily. That's great. You'll get more out of it that way. Exhaling up. Oh, like down and reach forward. Good. Excellent. Even, Oh, where's the light? Let's needs is going to come and it's going to be big. All right. Roll yourself all the way down with the ring. Wow.

Good. Quite as satisfying as that wanted it to be. Although with a mind with an amplified, who knows what we'll see in post protection. Okay, fair. We'll be like, no, no. Really one. All right, so your arms are straight up. We're going for the spine twist toward the window first. Here it is. Inhale.

So the hips lift, but the arms don't move. Exhale, bring it back. Center the way it's not gonna be as far as you're used to, but that's all right. And Center and inhale up to go over. Hmm. Well reaching.

Let's keep the opposite shoulder on the mat. I say as mine comes off. Last one, each way. Reach, reach, reach to come center. One more. All right. From there we set the toes on the mat. Curl yourself up. If you've never done, thread the needle with me. You can either rock up and watch one. Otherwise it's going to, you're going to pick the knees up, you thread them through. You can go high.

You draw them back in quite close to, you might have to flex your feet, declare it, and then you reach out. I suggest going kind of high with the legs today. It's an ear. Inhale. [inaudible] exhale. [inaudible] what we don't get to do is use. Move the ring at all, meaning in your hand. Don't push it away with the fingertips. Keep it in the heel of your hand. Let's go.

Inhale one as forward exhale and two more. Inhale, am I going too fast for you guys with long legs? I'm so sorry. Bend the knees and don't thread it. Just rest. Mm hmm. Right. Curling back up. You're looking forward to the knees.

We extend one leg, single leg stretch. Uh, so you're down on his shoulder blade den. Let's go. It's exhale. Good hit. You're an exclamation point. And I don't mean super sharp, but just finish it. Know that you finished it. It's not sharp. It's reach place. Good. Get four more there or even it out. Both knees. Come in, let your feet go down. Head go down.

Inhale. Exhale. Come right back up. Tabletop. The legs go back down. Inhale, let the ring go to the ceiling. Head goes down. Exhale. Scoop the belly to lift yourself back up. Forward. Inhale down. I'm going to change it next time when you get up there, exhale to curl up. I'm going to have you come toward the window at in a criss-cross.

The ring just turns on its end. So you're coming toward me. So it'd be your right leg, your left leg right next to the leg. And um, you don't have to squeeze much, but you can try and switch right next to the leg. Right? So the window, there you go. There you go. I just wanted to be able to see what he's doing. So it's right next to you, right? Take the rib cage. Okay, good. Now I'll forget about the leg part of it, right? It's precise. Good.

Keep the arms a little closer to you and a Yup. Yup. Is that enough? Okay. Bend your knees and rest when it's even well done. Well done. So while you're at resting your abs for a minute, take your right foot. The ball of the foot into the hand on one of the handles, other leg stretches out on the mat. Unless you already know your hamstrings are a little bit tight, you should keep that leg bent, right?

So the foot is in the handle facing the ceiling. Elbows and hands are just pulling down easily to the side. And with that extend the leg, it does not have to go all the way to straight, but she'd give it your best shot and let it be challenging and safe. Inhale as you bend the knee, keep the foot flat to the ceiling. So in other words, you don't drop the heel to the butt and then try and straighten it from there.

So gradually you end up kind of walking, walking, extending your leg over your face more and more. Bend again, check the shoulders that they're still away from the ears. Chin is down in long one more like that. When you get to the straight leg after bending it once more, hang out there and then I'm going to ask you to press your heel to the ceiling. Um, if you already are great, if you think you are cheque and it's absolutely fine to release the knee a little bit so it's not fully straight. We don't want to get that calf for sure. As you look at your foot, are you evenly weighted? Big total little toe and by toe. I'm involved the foot, in this case, the toes may not be even on there. And then let's just change legs either like go stretch down, be gentle, right? And see where it is. Each leg is different and we bend the leg and we straight and we bet and we keep energy moving through the body.

Even though the appearance of the body externally is kind of still other than the leg. But you're, you have a lot of control over that. You can just lay here or you can find or keep energy rushing through. Let's get one more. Hmm. And then we're going to emphasize the heel pressing to the ceiling. You may need to release the knee a little bit.

Play with putting a little more pressure toward the big toe and then toward the little toe and whichever easier. Go back to the hardest one. All right, great. So from there we'll take the ring and place it between the ankles. Oh, joy. Yes. We love the magic circle or whatever it is that you call it. We're going to do the a hundred and we squeeze the ring for five counts.

We release it for five counts. So it's not a pulsing of the ring. It's withhold two, three, four or five. Slight release, two, three, four, five. Um, I find it a bit much to do the arms as well, but you feel free if you'd like. For some people it's harder to stop. So we inhale, exhale, stretch the legs out before you start doing anything. Make sure that your back is down in the mat. So we inhale.

I'm not squeezing much on the ring yet. Now as I exhale, two, three, four, five you squeeze and inhale two, three or five and squeeze. Two, three, four, five and in here for five and connecting through the whole leg and looking into the belly or through the mid thigh and six, two, three, four, five. And inhale, if it's getting easy, lower down. Two, three, four, five. You can play with this stuff. Not for the sake of playing with it necessarily, right, but rather for challenging yourself so it doesn't become a Rut. Speaking of Rut, I still have decided not to learn to count. Is that right Andy? Is that it? Pretty close. I'm happy. You happy? Bring it in. Good. Release the ring. Right? And with that, stretch your legs out. I've got the ring back in the hands just to do one more.

Roll Up. Feet parallel and together. Okay. Yeah. Good. Mission accomplished. All right. For the spine stretch, separate your feet. And because of the spine is the focus. If your hamstrings becoming a distraction, it's not good. So it might be better to bend the knees, especially with what we've done so far.

The arms are stretched out. I like it. Um, I don't know. Like I think I like it like that, that some people prefer it here. That's cool too. You could do it that way. Alright, so inhale. As your upper arms press down, you grow taller against the ring. Exhale, just let the spine flex the ring. Not really even traveling yet. Inhale, lengthen up. Keep a little pressure. I'm going to move my ring out.

Probably most of us need to because this time we're going to push forward a little exhale. You start by rounding down, but if there's a sense of lift, actually travel forward a little with the ring, meaning the top of the ring will get pushed forward a bit. Inhale and exhale. We'll drag ourselves back up to the top of the inhale. Flex feet and exhale, press. The further forward you try to stretch, the more you pull the abs backwards. Inhale and exhale. Keep some pressure on the ring.

The heel of the hand or the middle of the palm really is the best place to be rather than on the fingers. So check that out. And we want the shoulder girdle of work, not the forearm. Inhale and exhaling up. Yeah. Yay. Staying down here. Take a moment. See if you can pull backwards with the pelvis.

It's like you're going to do a roll up in the downward down position. Let's do kind of back on the sit bones, a little almost behind them. And now gently exhale. Impress down warm. It is not about the arms, so don't expect to see much. You want to feel the abdominals trying to press that ring and now you're just about to do a roll down, right? Just about to go back to the mat. So think of doing that action as you're pressing. Yeah, yeah. All right. For those of you who want a little more, you're going to point the toes. Soft layer. Just let them go. Pick up one leg, put it down other side and you gotta s draw the hips back if you're going to do it right.

That sense of lifting. The leg doesn't have to go high. You don't even have to actually pick it up. One more time. From there, inhale and exhale, sitting up. Move the ring out of the way for the moment. Hands Behind your head reflects the feet for the back extension with it. So your tall inhale. Exhale, rounding forward.

So then what we do is we add back extension by length and from the tailbone through the middle, back through the upper back. But we were meant to stay on a bit of a diagonal if he can extend your arms from there right alongside the ears. Inhale, lengthen the spine more just by the direction it's in. And exhale we get to round and roll up. Well done. I think I forgot to tell you. You know, one part. Inhale over tall. Exhale round him down and forward. Feeling the middle back.

Become a little more loose. Inhale as you grow the spine on the diagonal, feeling the hamstring stretches. Good and exhale. Extend the arm stretching good in that direction in how re fold the arms, lengthening the spine. Exhale, turn around and roll and inhale. Nice. Renee. Exhale, rounding forward. Inhale into your extension.

Excuse me so badly. I wanted to give you one more instruction and a little up to the end. All right. The sort of version of butterfly. Go a little wider with your feet. Oh, they're not done. We're going to the front of the room. You spiral up. We exhale as we reach for that Shin.

We roll up to rotation center on that. Exhale. Inhale, rotate. Exhale. As you round in, as you roll up, still rotating, you might end up more rotated at the end of it. Exhale, center. Find continuous movement. Exhale. Inhale from the waist down. Nothing really moves in terms of the bones, right? It's they stay and yeah, and come back to center. We're going to a couple more.

Adding back extension at the bottom, or sorry, at the top. So as we roll up here, keep your glutes engaged here so that you can extend your spine and then center. Come back to level to the back. Inhale. Exhale, reaching down. Inhale. As you roll up, try to be careful not to lean back here. It's really just the chest rising and the level of out as you come center.

That's good. That's plenty. All right. Bringing the feet together yourself forward for OpenLink rocker. Oh, the ring is here, right? [inaudible] hmm. Hmm. Okay. Yes. Put it between your ankles. This is not an easy entry. I've got to tell you, keeping the legs folded and make sure you have the ring before. Then see about extending it. All right. Huh? I don't know.

I don't know. All right. Squeeze the ring. Not from your ankles, but from the inner thighs. Ready? Here we go. We inhale, roll back. Exhale up. Trust it. Trust it. Trust it. Grill along at the end and inhale. Sending the energy beyond the ring so that you don't even notice the ring and well maybe not, but the ring is shaking. You don't have to squeeze a ring hard. Did I mention that part? I'm not squeezing it really other than to keep it. What ring? Exactly. All right, let's make it more interesting.

How could we do that? Bend the knees, take the ring out. I've turned it on its end to put my feet in and I feel like I want to hold, let's see. Kind of, yeah, let's just bend the elbows and we'll get extended. You can be here all day. It's really, this is easy. This is easy. Extend your back. Flex your feet. Here we go. Squeeze the glutes. We're off one and that's, find your back extensors. That's easy. Right? All Day. Don't, you're allowed to have fun when you worked out.

Keep going and inhale back. So what I would do since it feels a little bit fun is it makes sure, oh wait, was, I wasn't going to make it bad and I just want you to notice, are you initiating movement from your hips or are you dropping your chest to initiate movement? There's a big difference. Both will get you there. Beautiful. Wendy, with that from the powerhouse. Well they're both involved in the powerhouse, so I want to know which one and it should be the pelvis and I, I'm looking at good postures here. Oh, nice job Andy. Okay, that's enough, right? Good. Bring it down. Take your feet out and just set the ring off to the side and turn to face the front. I know, I love it. I love that. I'm stealing it and using it next time.

Okay, so facing front, I'm going to just do a couple of mermaids. Get us ready for the twist. And this would be your modification if you don't want to do the twist. So we're tall. If this, yeah, this would be fine. Reaching out, finding the floor chart. So in fact I am slightly rounded at my low back here.

It can be done where you weren't, but I'm going to ask that you do round it a bit. Inhale reopen and we slid out a little right. Let's see if we can start that lift. You can drag the hand in to lift off. Well done. And again, reaching out soft landing. You can even leave it out sometimes. Oops, sorry, I forgot I was doing turn reopen and okay.

The next one is is I'm going right into the twist now. So if the full twist, so if you don't want to do the full twist, which means you're going to put some weight on your arm and shoulder, you're staying with the mermaid. Inhale, exhale, inhale, exhale, and you'd be on the same breath pattern as the rest of us twist, we go, we lift up. We adjust this first time to find where we need to be. Aaron, just hips down. Yes and shoot energy out your head. Now lift the hips as you pike. You reach across the chest. Your back is straight and your tailbones reaching to the sky. Inhale, reopen your long. Squeeze the boots. Bend your knees, come down lightly touch. Inhale, lift up. Exhale we pike and reach across the chest. Inhale open and two more. Inhale, exhale. Turning their ribs to come across in here. We have that.

It ends up that the back foot doesn't have a whole lot of weight on it. When you're in rotation, you can use it on the way up. Here we go. Reopen. That's far right. Bend the knee. Sorry. Come to the fist if you want to. That's just what I like to do. You can stay on the hand. Top leg is up. Reach it out top, hand to your head and still your neck that it's long that you're not and kick forward, flexed. Kick back, kick forward and back and forward and back.

Oh word and back. One more time. Come back to the side as if someone were pulling on your leg. Bullets so much that you come up. Fold the knee, stretch over your knees can be a little part here. A little bit of a part. Stretching, reach, stretch and reach. Lift up a little. Walk the hand a little further away, reaching reach.

Lift up a little, little further away if it's available to you and come down. Unload your knees to come to the mermaid. You guys are cool. You guys are. I'm feeling free to just like mix stuff up you guys and you're doing, you're doing great. Here we go. Over twice or mermaid. Oh, enjoy. Reopen and stretching. Yeah, I'm the soft landing. Once you're there, you're welcome to slide a little. If it would feel better to you reopen and then we went to the twist. You could keep that. We didn't top foot in front the shoulders, everything here in terms of protecting it. Right. If you're, if it's protected, you won't notice it at all. Hardly. Here we go. Lift, yes and pike. That's great. Debra. Feel the long spine. The back.

Inhale, reopen sweets through hi guys. And Bend. Good. Yes. And lift. And Emily, next time. Now when you come down, keep your inner thighs together. Make your body work a little differently. Lifter. Yes. Up in, under. Pay This way. Now twist more to M. Aaron. There you go. Reopen. Go ahead guys. Go ahead. Yes.

And then down you get one more band. Yeah. Yeah, you're done. And you're done. You guys are done. [inaudible] beautiful. Reopen. Yeah, fill the difference. Good. Thank you. Come on up to their side kick and it's kicked forward. Kicked back, kicked forward and back. So well you need to give yourself, if you're going to be up, you're doing, this is the stretch to the, I'm not doing it for a stretch, but you want to make sure that you don't get back here and flex the knee. It's straight.

You've got to squeeze the glutes so that you get that stretch there. I did six before, so when you get there, bring it back and then to the side stretch, it's so much that you can lift up. All right. We folded the knee in and we went over. Yeah, and we lifted and we just went out a little more. Now if you can't go over more but you want more of a stretch, you could just bend the elbow. Oh, that's another option. Okay. Is that enough? I want one more. I think we did one more and right from where you are, Tuck your pelvis under. I'm going to turn and say no.

What I'm doing under arms are out. Exhale, hinge back to hamstrings, getting closer to calves. Inhale and then exhale to come back and inhale. Glutes. Re tighten every time. Eh? Well the you want the ring? They want the ring. Okay. Why I let it sit there? I actually thought about it and I was like, no, that would be a terrible transition. It was all about the transition.

So what do you want to do with it? Squeeze it. Hold, hold on for dear life. All right, I'm going to follow Emily's lead. She went back. Squeeze now be right. Make sure you're aligned. Well, take the ring up and come up. I don't know if that's exactly what you meant, but anyway, back, it's going to make you heavier. Getting up so you decide and back. You do not get to March your back. Do not get to archer bash.

Not with all this going on and nothing changes. Just your arms. Yeah, it's not easy is it? Oh, okay, good. What's that? Yeah, exactly. Yeah, that one's so easy. We're going into a pushup, so taking the ring, it'll end up, I can't say exactly where, but it's gonna end up about mid chest, so you'll set it down. Oh my goodness. A sneeze is going to kill me. Okay.

You extend one leg. We're going into a plank, so I think that's probably best. If I just say go into it. You're barely touching the ring. All bet arms are straight. Now we'll check that your elbow. Erm, hands are right below your shoulders. Glutes are engaged. How do you do that? Besides just squeezing them together. Reach your legs behind you or further back. Bend the elbows, shoulders way down. Exhale and get that little assist you need one. Inhale down. Exhale, press two. Inhale down, head up just a bit out of her net three we can get a Jennifer.

I don't know how anyone Mars. Good. And then lower the knees. Roll back for a moment. You're going into the ground. Is that whites? It's poppin. That's all right. He's strong. It's not far to fall. Here we go. Roll hard again. You could do this on your knees, right?

It would just be push the knees back a little bit, right? Otherwise you're up in your plank again. Feel the Scapula, the shoulder blades draw down. Elbows are pointing straight back. By the way, Anna one pick up a leg. If you want more. Challenge to 30 change the legs and energy dispersion one. Stay over that ring to Mary or knees go down, stretch back. You can move the ring out in front of you to stretch every change. The magic ring. Do a magic oval. Ooh, Leslie coming all the way down to, I want to get one thing here. Huh?

Take your ring and place it at the glue. Gluteal fold. We like to call it the smile muffle. Put it in the budging shirt. One of those places. Find your ring with your heel. I, it's really about Kelly's tendon for me and to hold it, I have to point the toe bit and if anyone needs help with that, I'm happy to come get it. There you go. You got it. Then you get to come down. Yeah, it's a high cramp factor.

Here's the thing though. You got to press your hips into the floor, hover the knee a little and we're already working hammies right. You could rest your forehead down or you can be up. I think down is probably a better idea and we draw the heel two glute one two and you know if you cramp you have to let it go. Probably it's not going to get better and if you don't want to replace the ring, we don't have for you. You can do this without our ring, right? Yeah.

Then he does not need to be high. Yeah. Okay, good, lovely. Change sides. Careful when you stretch it out. So if you didn't have a ring and you really wanted to do this, like on vacation or something, you could put a towel like a roll that's held behind your knee or ball, you know, you know, hold on when you're on vacation. Okay. Finding the juncture is airing. Belt it and we go, go. One, two, three, all four. Not going to see much, but you'll feel at five, six, seven, seven. Good. Eight, nine and 10. All right. Stretch it out. Bring your ring back in front of you. The ring is going to go on its end. Emily would be my demonstrator. Yep.

We see arms. I either right on top or if that feels crowded and it very well might, you can go just wider than the handle. So like Andy's doing it or Emily. All right. From here with a forehead on the mat. If your shoulders can accommodate that. Now if this can be done, I'll show you afterwards.

Start by looking forward with your chin. Pick your s, your chest up, your spine up, but don't press on their ring. Lovely. And then lower yourself down without the ring changing. So lighten up as much as you can on the ring. Start to articulate the spine like your spine was a string of pearls. Yep.

And then if you want a little more you can add a little pressure to the ring, but we're trying to keep it in your upper back and articulate back down. Good. And says if you're drawing your chest through the ring, come up. Uh Huh. Ah, lovely. And then articulate to go back down. We're going to go to that same place, that height that you get without additional pressure on the ring. And now without changing the height, press on the ring and let the ring up and press on the ring.

The back doesn't move trying for straight arms. Good. And the way you make the room is by drawing the shoulder blades down your back looking good. And one more time. And Go ahead and just come on down with that. Excellent. You can remove the ring I think. Yeah. And then intuit, rest, position, hands and knees pushing back. [inaudible] alright, just swing round so that you're seated forward.

I'm going to do the teaser with rotation because we had fun doing that. So, um, let's get the rings kind of out of the way. Sort of in the middle is really probably a good idea right down the center. Yep. So the cheese aren't the rotations off the one to chair. And um, let me think about it for a second. If we are crossing right leg over left, which we will, when we roll down, you're going to roll and twist to that side. So whichever leg is there, then normally my hands would be on a foot bar.

So from here it's a bit of a fish tail. So I'm squeezing glutes. They are going back a little bit, but you can go nuts with that. So it's a long curve. It doesn't, it feels quite good. And you're up still. You're up here and then you will roll through and you're back in your teaser. You'll roll down as I'm rolling, I'm rotating onto this right hip squeezing there.

But what it isn't is down here and it's there and then you roll back. So it was really never much more than what, it's maybe more than at my waist, but not a lot. And then we'll switch to like some go the other way. Okay. So let's take, um, let's take right foot too. So I don't screw it up by saying left foot and you guys feel like you have to switch. So you're straight ahead. Essentially. Bend the knees, get up on the teaser position and we can do it quite slow. You squeeze the glutes, you roll down a little, start to turn toward the right leg, twisting over. Use the hands. Yep.

And the legs are strong. And reaching that ticket up. Sorry, my left arm is bent and you being used as like a kickstand. My right arm is straight. We roll back eventually taking the arms off and your new teaser. Does that answer your question, Deborah? We roll down. Start to twist it. You though the right hand can be used right away truly.

And get the upper back extension a little more. So start to look to your right more Andy with your chest to lovely. There it is and come back to come up and we do it again. One more roll down, kind of work in the timing of that. I know and we roll up to come up.

Put your feet down cause you're gonna wanna probably adjust yourself in the middle. And what am I want to say? Um, if we get the legs too low, it becomes kind of awkward to roll. So I'm going to cue it this way. At this time as you start to lower your legs, take that hand to the back, get it there, see how high they still are so that you have something to, so you're not quite dealing with the balance so much. Okay, here we go. Leftover, right. Start to think about going over, lower the legs, find the floor, rotate, slide the hand if you need to get your extension, strong straight legs. And then we unfurl.

And so use the left arm quite soon and often. And Roll to switch. Yeah, let's try to do without the ribcage touching the mat at any point. And that's kind of someone with a short waist. No excuses. Yeah. Is that it already? Alright, bend the knees. Hold on Tom. I just want to go back and forth.

We're not doing the crab despite what this looks like. If you know the crab. Nah, not yet. No, I just want to, I just want to hang on. Do I? I will tell you what I want. I swear. What do you want? Here we go. Roll back. Come back and hold. Change the cross. Roll back, come back, change the cross and roll back. Come up, stretch the legs up. Change the cross and back.

Hold. I'm, I'm picking my legs up just so you don't think I'm doing some superhuman feat. There it is. And, and it's like the boomerang crab. Exactly. I told you, you felt, you made me comfortable to just switch and make stuff up as we went. One more time. So I'm, I'm just interjecting all of your ideas is what I'm really doing. So according to Andy, we could get up from that position. So not yet, but after on this Lex one, we won't be straightening legs. We'll be standing up.

So lean forward. Let go your feet and stand up. Hi. I'm gross. Your feedback to the starting position facing out the window. Huh? Hold on. Excellent. Roll down. Inhale. Exhale. Roll it up and exhale, being easy with yourself. Rounding down.

Okay. Supported. Inhale and exhale. We'll go up one more time. Staying up, take the big, deep breath you need. You deserve. And we exit with that. Well done.