Maximize your Practice

Okay, let's try something a little different and use both the reformer and the one to chair. I kinda can't decide where I want to go tonight. So I'm going to start here with a warmup and then we'll see what happens. But I will use both pieces and give you a chance to kind of adjust for that one. I do. So starting near, you're one to chair. Let's just do a roll down. Get acquainted with the chair. Nice.

Alright. Your feet are parallel. Shift your weight forward. So though right away we start thinking about this connection that we can have to the front of our bodies, to the back of our bodies. And really specifically, I'm thinking abdominals, hi abdominals from me and hamstrings so that those two areas are sort of holding me together, standing tall with an inhale, exhale and let your head round forward. We're not going to go to the chair just yet. Just feel a sense of where you, all right now, where is your body? Where are you in your body hanging down. Inhale. Did you shift back? If you did bring it forward, exhale and roll back up. Restacking finding that same sense of being held together from both sides.

Inhale and exhale to round forward. It gets very tempting, especially if your back is tight, too lean back, but avoided. If you can use this time to stretch your low back. Inhale and exhale up. It would be totally appropriate to bend the knees. In fact, I think I will. Inhaling to bend and exhale, rounding down, keeping the bender the needful deeper into the Billie, bringing the forehead in near the knees. Inhale and exhale to grow tall this time. Once you get there, step a little closer so that you can place your hands on the bar on the way down. Inhale and exhale, we go. The hands will go straight ahead. Okay.

Shoulder distance, exhaling all the way. And then inhale, see if you can level out your collar bones a bit more. See if you can tuck your pelvis a little more and then on the exhale, resist the bar up. Inhale, push down so we're not coming to the top and exhale, scoop the valley to come up. So again, I'm thinking of those two spots. The hamstrings and upper ab are almost still my connection points here. And inhale as I go down, exhale coming up in.

Feel the stretch to the back of the neck and up. I have to say, it almost feels like I'm pressing my hips forward as I come up. That's where I get my sense of stretch. Next time, go down, hold it down if you can. If you can pin it to the, to the mat or to the bottom. And then from there, just exhale. Draw the belly. You won't see it, but try and feel it without strain in the neck. Keep those collarbones wide. I'm just exhaling to recruit. And from there I'm going to inhale.

Let the arms bend, wides. I turned my fingers in a little bit. I let the bar up cause he elbows bent. Exhale and pressed the bar back to straight as I draw the ABS up. Inhale, bend. Exhale, press. Body doesn't move. Just the arms, Perez and harassed. From there, go back to parallel with the hands. So fingers forward and a roll up feeling that sense of connection.

Shoulders on your back, hands leave the bar and you are upright. So I have, it's not real heavy by the way. I have one spring on um, one down from the top. I am gonna go tiny bit lighter though for the leg press standings and now it's going to be quite light using the Combo chair. One black spring backup. Speaking of hamstrings, I'm standing my leg just underneath me, maybe a little to the center like so. And then we'll pick the one leg up and put it on the bar.

So I'm using my right leg straight out of the hip that that one is not in the center. Okay. Hips are level. Check that out. And then from here it's as if my thigh is drawing the bar down. Oh. Might not be quite enough. I'm trying to just tap into the hamstring. It's not about the quad right now. Just pressing down, focusing on my balance. I find opposition in a sense.

It's almost like I'm going to pull the chair towards me just connecting to that hamstring. That's good. Take the lake off and change. The other side is that hips are level. So if you're using your left leg like I am, that's the side that's going to want to hike on you. See, watch for that. Feel the contraction before you go touch it and not so interested in touching the ground. Truthfully, if you're too close, it's going to feel like nothing. So backup away from it so you have that sense of pulling the chair towards you.

Get One more right and let it happen. Okay. Coming to the ground, coming closer. Your spring should be good. We're going to lay down and put our feet on the bar. I'm about at the arches of my feet. At the moment, arms are down. Bring the bar all the way to the ground so that you, you are on your arches and is if you could just rest your feet on the ground, you would for a pelvic curl here. Inhale on the exhale.

Hollowing abs to roll up bone by bone. Oh look, there's those hamstrings and abs again, finding the long line and push your feet into that bar. Feel it back here. That's a good thing. When you're ready, exhale, come back down. Keep that bar on the ground down, down, down, finding neutral. Inhale. Exhale, hollow and roll. Ah, growing into the length, did you using the back of the arms, the whole back side of the body involved. Inhale. And so important.

These warmups was loops mostly so that you can connect to yourself. Right? Even if he did the same warmup every day. Sometimes that's all you need just to be in the space. Inhale and exhale down. So it's attempting to fully let go the hamstrings at the bottom here. And you saw my bar pop up a minute ago, so that's where I'm going to put my attention. Last one up.

You don't want that. You want to keep it down? Okay. All right. Here. Something to think about. We're going back down on the exhale. What are your feet doing? Are they laying to the side? I hope not. They're theoretically still balanced. Parallel. Okay.

Let them are up about, I don't know, halfway tickets. So it's on the back of your heel or your Achilles tendon or somewhere where you can actually hold the bar like that feet are parallel and flexed. And then from here I'm in neutral or I'm trying to be as hands behind your head. You've done this with me before. If you've taken my class here, exhale, curl up into a chest left, curling up enough that you can flatten out your low back. Keep the hamstrings there and now press down and now as you're moving the lower leg, you don't feel, or actually you don't see your pelvis move at all.

And now just hold the little contraction of the legs and lengthen yourself down. Not really intending for the legwork to be hard. I just want you to be aware that when your abs work, your hamstrings can help you. Exhale, curling up, deepen the curl. Leave the bar still. This time pressing your head back into your hands. We press into the abs one, so it's the reverse, the upper body to feel the abs sink. Three press, four bars still best you can.

Inhale, hold, sail down. Keep that bar there. [inaudible] fun. Maybe not exhale rolling up again this time. [inaudible] she'll get up there and you know you've got your low back down in a rest position. Even if you have to tuck a little, rotate towards the right. Okay, you rotated to the right. What I want you to do is press the left heel so you can even take the right heel off. Press the left heel, one, two. Don't let the hips move.

Three XL four keep the hips still rotate more. Both feet on come to the center. You're still on. Flection. Rotate to the back. Oh boy. Oh boy. One side's not usually very easy for me. Take that opposite hip up or heel up and press the other side.

Right foot ten one. Keep that rotation. Two hip, still three, four, and five. Return the feet. Come to center and down. Keeping the resistance on the hamstring. You can relax the feet a little, but they're in fact probably gonna need to be flagged. Curl yourself up. Take an inhale, exhale, rotate to the right. Gently press into the left side, but don't move the bar. Inhale, even out your weight on the feet as you come through center. Gently press on the right foot as you go towards your left or you could just leave your feet even if you don't want to think that much and rotate.

Inhale through center. Exhale the other way. What I always try to do is play a little games with myself to explore a little more. In this particular one, I've done chest lift with rotation about a million times. Still like it, but what could I do with it? As I go turning into one direction, I press into the opposite hamstring, but not so much that you see it. Hopefully one more time. [inaudible] come back to the center and down we go. You can let the bar up. Let's take your feet off the bar. Once it's up, leave them bent and then from here we'll just going to roll up. So there the feeder on the wood part in the one to chair. Inhale, curl up, grab your legs a bit, exhale all the way and find yourself a nice tall position, but where you can find your arms on the bar.

And that when you press [inaudible] to make it, yeah, I'm slightly tilted forward, so I'm where I normally would say you're just behind your sip on them. Slightly on top of, if not slick in front of my sit bones. All I'm thinking of at the moment is to make sure that I have room with the heel of my hand or palm to draw the bar down near my shins without having to hike the shoulders or bend the elbow. So that's what I'm checking for at the moment. Hey. Alright, so then start with that. Just go ahead and press, I'll give you a breath in a minute.

From there you're going to draw the hips backwards to let the bar up. So there's your challenge or resistance there. Let the bar go. Continue on down. Don't move your feet. Reach back overhead. Inhale, come forward. Exhale. Keep your curve. Keep the shoulders wide. Find your bar. You're in the curve and now you straighten your back. Pull the bar down, lifting the chest and hips pull out from underneath you.

As you left the bar up and roll down and back. We inhale. Think of stretching your feet, even exhaling to come up, finding the bar in heel straight. Arms Straight back, a little lifting up. Exhale hollow to go down, finding a rhythm for yourself and Yay in here. [inaudible] last time. Inhale up. Exhale, find the bard. Now we inhale, we find the line and exhale. So this is thinking upper back extension a tip lightly squeeze through the inner thigh or glute. So you can encourage some upper back extension, not just straight, but actually heading in the direction of a curve.

Not critical that it gets there. It's the action, the direction you're trying for. Make sure you're not just using your head. All right? It's pretty settle. If anything, you can just use lots [inaudible] and we'll let that go for now. Separate your feet. Um, I'm gonna leave them bent and I'm thinking flexing is going to be a good idea. You don't have to hug the chair tight, but it's just a marker for your position. So I'm just hugging the edges there. And then from here we have the hands behind your head.

Get a little rotation in upright position. Inhale to your right. On Your exhale. Just go a little bit further without changing your hug in that chair. Equally with your feet. Inhale back to center. Exhale. Here's the breath to the left. Inhale to rotate. Exhale.

Just encourage a little bit more. I'll do some fancier in a second. Inhale, grow taller. Exhale, center. All right, let's see what we can do. Inhale, we rotate on the exhale. Left hand goes to the bar. I've got an externally rotated on the side of the hand, but it could be flat. Either way. Exhale, extend or press the bar just a little whether the bar moves at all. Isn't that important? Inhale, return the hand behind your head and exhale. Center. Inhale, the rotating hand goes to bar. Exhale, press the bar down.

As you grow taller udo, let the shoulder go up. Don't you dare. Inhale at the bar up as you stay tall. Exhale, center. Inhale, rotate. Keep hugging the chair with your feet. Exhale, reached across the bar, right as I pariss down and use it to help me, but also to work. Inhale, hand handoff, barn behind your head and exhale center again. Inhale, rotate. Exhale. Breslin live. Okay. Inhaled bar up, hand back to center and Exhale, relax.

Let's get up and do some footwork. So we want medium to heavy. Um, I guess I'll leave it this way. Yeah, leaving it this way. Going heavy. I'm taking two springs on. I typically just use the black springs, so I'm taking one to the top and I'm going to go one down from the bottom. If you're using the tree from balanced body. All right. Sitting up pretty near the edge.

Going parallel with the feet and I'll tell you what, I'll face you. Yeah. Parallel heels. Nice heavy springs. Okay. Sit Tall. That's going to be the critical part. I'm going to say it again. Probably a lot. Abdominals, hamstrings.

Certainly the quads are going to take the brunt of this. That's cool. Exhale we press down on one and lift up two. Find your sense of, I'm pressing down but the rest of me is going up. Not going to see it or you don't need to see it. But that's what keeps you looking still this co contraction here in the center, perhaps in back.

Let's hold it down to the ground. Back your feet up. So you're on the balls of your feet where you could lift your heels evenly, spread out the weight across your metatarsal. And we'll take the arms behind us just at the edge of the chair, kind of pulling into it to be tall. And you got to watch the ribs though. It's so tempting to our chair. So if you have a mirror, use it to the side. If not, just imagine you're slightly flaring, but keep your chest up.

And here's down one [inaudible]. Okay? Almost ejecting you back. It's so heavy, right? So if it does, move forward again so you can move your legs. Okay. And hold it down. Touch the heels together. The knees are going off to a bit of a diagonal, but they're still lined up.

Let's take the arms out to the side. Palms up, reaching long. Wego exhale, press one. Pull all the way up, right. Challenge the balance of yourself. Okay. Okay. Love the one to chair. Two more. Hold it there. Heels wide on the edge. All right. So in an external rotated position, check your knee alignment with your first and second toe.

Basically goes right over it. And we'll take the hands behind your head, pressing the head back into your hands. We lift all the way up and press down. One, two. You can be thinking of, add acting too, right? Two more please. Tall. Let it feel strong. And then you're going to probably need your hands to make the next adjustment, which is a wide position on the toes. Here we go. Check. Also tempting to lean forward, right?

So your shoulders are in front of your hips. Let's keep it back one on top of the other. And what should we do? We'll go for him over forearm, but push into them in one. Ooh, I love it. Duh. And Water Law. Okay.

Bring it up just enough to move your feet and Kinda press it down to the ground with the feet in parallel. Again, not together yet, actually. Yeah, put them together. That'll be an easier way to check. So I'm right. I'm using a split pedal. So Am I. I'm, that's a nice way of lining up right in the center. So that's what I've done. I'm on the ball of the feet. I'm gonna bring my legs up to hopefully parallel to the floor. So not a pie, not down on the ground. Straight out of your head.

Put your hands on your knees, don't let your knees move. Flex your feet. Now let your knees move. Don't let the size come up. Check your mirror. I kind of just pinned my arms there so they're straight and then I point and I flex and I usually don't do very good job of it at first. Have to get used to where do I go? Cause my knees want to drop when I point and they want to lift when I flex, but oh when I don't want to feel it. That's good.

Then 9.8 yeah. Who said ten one more. That'll do it up while Alice let's it up a bit and by a bit, I do mean a bit, I'm going to say to lower it down one. So if you had it where I did, which was one on top, one on the second one down, I'm going to take them both to the second. I may regret not taking that a little bit lower, but we'll find out and if I need to lower it I will because I'd rather do it well. So let's press the bar. Heel, heel parallel.

I'm sitting the same way I was before. Tall, upright. Pick up the left leg. Now at the instantly you get shifted. It's too heavy and I, I, I haven't decided yet. I think I may change it. We'll find out. Doesn't have to touch the ground or the leg. It's just in space. But still, yeah, you can see, right. If I go any further I'm going to have to rotate to make it touch so I'm not gonna make it touch. I'm just gonna enjoy that attempt. We'll change sides. Go to the floor with it. With both.

You can handle both legs straight out of the hip. Get ready. You know how heavy it is now, pick up that opposite leg. Don't use your side, right? It's not always the hard side. You can have an easy side. You can enjoy that for a change instead of the side. That doesn't work. That's enough. All right to the toes on the first side side. That does so much for me. Other leg up. Oh, challenge yourself. Extend out of the one, but do not let it change your back. Here we go.

Press six. [inaudible] just in the nick of time, but put the bar on the ground to change other leg up and one be tall too. Don't strain except for the leg you're working [inaudible]. Huh? I think that's already six. If not do six. All right, let the bar right now. I'll turn the chair just so you can see, but we're going to go into some piking. Um, you're not used to piking. You want to have support. Um, this isn't one you want to just sort of muscle your way through.

You'd rather have help from the spring so that you can find the nuance. Um, if you've been working at a lot, lighten it up a bit. So what I'll be doing, what will I be doing? I'll take one down. So when you're working with the chair, the chair like this, don't let them get too far apart. In other words, not one at the top and the other one way down here it, you'll lose resistance in one. So keep them no more really than one different meaning, one above the other. I'm going to try that first. So I have one on two, I'll call it and one on three and I, I may challenge myself to go a little lighter than that. We'll see. All right, so you're stepping onto the chair. I'm gonna suggest your arches have your feet. My feet are parallel.

You can do it on the balls of your feet as well. Sometimes, uh, people feel it's a little easier to do that. All right, hands are at the front end of the chair. Turn to the side. Do this for me. Shift your body weight forward so your shoulders are over your hips. Nope. Shoulders are over your wrists. Then scoop the belly or Tuck the pelvis. It's fine. Do that. Here's the thing that seems to work for me, which is to then shift the pelvis forward so I'm as long candy cane like position. If I put my head where it's supposed to be, then from there I don't really have to do anything except for the draw the abs in and get light on my feet. Here we go. It's an inhale too. Bear on the exhale.

Hey, let the abdominals Paul Up. I fold into myself just like I was doing a roll up. I hit the top of the springs and then I peel that down. Keeping the hips close to the chair or the legs close to the chair. Exhaling up, inhale, peel down. You don't get to back away from those hands when you go down and feeling that sense of rotation around the shoulder, maybe arms really don't move, but the body sure does have here at the top. That's where people flatten out and buckle, right? No, you keep the pelvis going towards your face on the way up and toward the chair on the way down. So really it's forward the whole time.

Can we do one more? Sure. Up, up, up, up, up. And so I spared you the whole ab hamstring, their conversation, but it could have worked. All right. While we're here, let's, let's see what do I have better? Leave it like that. So we'll turn around, tire out the arms a little bit so that when we go back for side Pike, we will be less inclined to use them. Always thinking. So it's a fingers facing your feet. I'm in a small v position and then we're going to come down.

I'm not fully down on my resting, but I, so I have some action going at the legs, right? I've got a little space between my trunk and my heels and I'm, I'm bearing weight in my arms. They're gonna do all the work, pulling the hips underneath, either ribs in and we go up with the arms and back down. So this space between your heels and your trunk or your thigh really doesn't change. So in other words, you don't get to live then bring the legs and lower down. I mean you could do whatever you want, but let's work the triceps and just bring the legs with you. [inaudible] well that's a light spring. Oh boy. How about two more?

Oh One and two up. You go sit on the chair and let's do it. I'm going to say we're going to decide pikes. So let's put spring on. So where it was kind of light. We're going to go up one spring cause I've got two on two and you know every chair is different. So if you need more help, take it. But I don't think you need less help if you can.

If you think you can do it less than that, you probably can. But I'd think you can find a lot more nuance and not have to put your shoulders at any risks. So something to think about. All right, so what I'm doing, in fact, let's do this the easy way. You sit down, you push the bar down, you just put your hands on the, I'll say to the right so your hands are going to the right of your body and put being put on the chair. Swivel in that direction and your feet will be in the right place. So the leg closest to the chair is in front, the other leg is behind and they're basically parallel. If you have a chair that doesn't have this long of a foot bar, just turn them out. Make it cozy.

Don't worry about your feet or worry about them. Last served. Maybe don't worry at all. That'll be good. All right, here's the trick to side Pike, okay. Or doing it right. Your tendency, our tendency is going to be at a turn and it's fine. It's just not what we're trying to do. We want to keep our shoulders over our risks as best we can. So as we go up, you're going to have the sense that your hips are going in that direction, sort of the back corner. All right, so keep that outside edge of the thigh. Close to the chair. Enough talking, Christie. Inhale, head down. Hips forward.

Just like the last pike. Exhale up we go. You're bearing more weight on your right arm if you're doing the same as I am in hell. We good? Almost all the way. Keep the shoulder square and exhale. Head goes down. As body goes up and inhale and exhale and in and Andre absolutely straight. You want to feel that motion of the spy. One more time. Get there, enjoy it.

And down we go. You're working the whole way down. You don't give up to get down. Have a seat that meant something, right? It's really easy to go. Okay, I did my last one and then collapse on the way down. [inaudible] let's try not to collapse it all. So we swivel left, left leg. Avi in front, adjusting a feet, bringing our hips in, close to the chair.

We've scooped under on the belly. That'll remain throughout. Inhale, getting ready and exhale. We just get a light on ourselves. Our legs don't have to work much here. Having said that, it's good. Draw innercise toward each other for help. Yeah. [inaudible] the higher you go, the deeper you are into the abs, the closer your head is to your chest or the middle of your body. Kidney ourselves to more. Lifting it up, pull, pull, pull and peel down and lift.

And here. All right, we're down. And we can swivel the sit down, let the bar up. And we're going to move to the reformer now. So we're going to move into a hip work. So what we need is two springs, what I would call one and a half on this particular balanced body reformer. It's going to be a green and a yellow. I don't have a blue on this one.

You could do a red and a blue or even to red point is you don't want it. You don't need it very heavy, but you do want some support. I'm headdress up or down. I'm gonna. I'm just gonna leave my down cause it's going to go down in a minute. Great. Lie Down please. Okay.

Take all the your straps and push yourself out. Let's step into them. Okay. Situate yourself so you feel nice and even shoulders are touching the shoulder as, but they're down and they actual shoulders are down and relaxed and just heading into an easy frog. Now we've worked the legs a lot, right? Let's try not to work them at all right now. And I say that because I want to tap into those adductors more.

So if we overdo the legs, we're not gonna feel anything cause they're just so full from working on the one to chair. So soft legs, think of the trunk as you reached the legs that you deepen your sense of abdominal strength and pull in. It's like an infinity sign of energy that you reaching out in the new pole in even where it looks like it's stopping. It's not, it's just shooting energy out and sucking it back and recycling [inaudible] so these slower movements can be just heavenly [inaudible] if you let them try. And really the goal is to not move the pelvis. And if I kind of keep that in mind and don't overwork the legs, I'll get a nice workout through the adductors. Just one more time, I'll change it for you in to down circles. So the easy soft flex still externally rotated. We come out around together and exhale. Okay.

So here let's start thinking about really pressing inner thighs pretty strongly together. So I'm not tightening up through the quads. I've kind of done that part of the workout, but I can focus on bone to bone internal or not internal but toward each other and, and be honest with yourself. Right. How big do you need it? Do you need to go really wide for any other reason than to, I don't know. It does feel good. I'll get, uh, I'll definitely go there, but we want to just keep it still and easy and free. Let's make this the last one. I kind of finish there in how picking it up, open and around, you know, check in and have someone tell you, am I moving something I had to learn? Well like sometimes still have to learn is the strong tendency to overdo the knees and not just cause I can hyper extend. It's just tempting.

So if I let them relax, I don't really mean soften, I just mean don't put the energy there. I put it more on the back of the leg. It works out. All right. From there we're on the long diagonal. We're shooting energy out like we were before. We're pressing very strongly through the upper inner thigh and the quads are relatively loose. We open out to the side. Do not go up or down at all.

That's hard to do. So think of what that might mean. It means you don't get to use the hamstrings and you don't get to use the hip flexors. You're just adducting. So it Kinda feels strange, I think at first in that it doesn't feel like the carriage is moving the way you want it to or what you're used to. And then it does again. So just let it kind of be, well, maybe it won't be different, but let yourself think. I'm purely ad decking, purely bringing the legs toward each other. Whether the carriage moves or not is not important. Pelvis doesn't move. It would be normal to start to see a tremor in the legs.

Let's try it a little lower. Let's try it a little lower down. Same roles. Now you don't get depressed anymore. You're reaching out beyond the heels. Oh, there's the tremor. I usually get like those heels touch, make the knees touch, reach further longer. Squeeze the glutes. That's okay. You just can't change your pelvis, which long has not just wide. It's long. There's a difference. Keep reaching long. Oh, I just pulled down. I felt it. When you pull down, it's easy. You'll think. Why is she going so slow? Oh, one more. It's heavenly. When you get it, don't pull down.

That's your temptation right there. It's longer and together. Oh, I just did the neat thing too. Oh, come on. Come on man. Tell me. That's not hard. All right. Is Your headrest down? Make it down. Let's go into short spine. Uh, I'm going to keep our hips on the table until we t well, I'll try until we touch the stuff where, so we're not picking up right away. Uh, let's assume we came out of the frog. We're folding over keeping the hips down in joining the stretch.

Your hips may come up, but don't just let them come up. You're trying to keep them down. You find your stop or now you with control, abs and hamstrings again to roll up [inaudible]. Now without pulling on the straps, can you feel that little bit of engagement through the hamstring? A lot of people, I think forget that part. So that's what I'm saying, Ben to frog. Even here, even here, you don't just collapse here. You keep them involved and now enjoy. Roll down. Bring it in.

Close, close, close, close, close. Get as much down as you [inaudible] without changing that shape. Flex fee, press it down and come back to the starting position, which is the frog for us out. There's your inhale to fold. Hips are long, you hit the stop, or are your legs still touching each other strongly like you were before. Exhale, peel up. Feel the hip bone or sit bones feeding into the hamstrings. Inhale, bend. Not a great time to, not a great time to let the hamstrings go.

Imagine you're pushing the ceiling away even though you're rolling down. Okay, and then this position, the frog position just pulls over as you press your sacred back to the table. All right, a little quicker in Hilton falls. No less precise. Peeling up. Exhale. Okay, inhale, bend the frog and excellent.

Hold flex email back to the or back to the start and press out to come off. Exhaling up. Inhale, bend and [inaudible] to flex your feet to bring it back. Whoa. Okay. So with that we're gonna let the straps go home. We don't have to do the a hundred cause we did the pike. I didn't say that out loud, I hope. Okay, let's do some rowing.

Put your foot bar down. I love the a hundred everyday one. Spring one full spring is plenty. I'm going to switch it to a red psychological for me. Turn yourself around, leave a little space behind you for your Seagram and we'll do it like so I have my feet side by side, but you are welcome to cross them. Um, but whatever way you just crossed him, I would switch it dude. The way it's not natural. Okay. We're tall. Arms are straight little room behind us. Keep your back straight as you inhale and bend the elbows to you.

Keep now there. They stay with you as you roll down, peeling down, feel the front of the hips. Getting Long. Inhale internally. Rotate the arms wide. Exhale, start to pull and dye forward. Arms continue around the back and low. Nice bride. Collarbones. Inhale, press up. Circle the arms round without letting the shoulders hunch. You'll hit the stop or keep reaching over the toes and just roll up to a straight back with straight arms. Inhale, bend. Exhale, roll down. Inhale, rotate. Exhale. Paul, as you dive for you flexible people, you got to hold those hips back.

Don't just lay on your legs. Get the Ab work in the back stretch. Inhale, press up. Circle. Keep reaching as you pull abs back and roll. Inhale, exhale, peeled. Inhale and progressing up. Careful that you don't just roll the shoulders forward all the way around and up. Changing it to the second version. This is bathy version, so it's gonna be a little different. If you're not Betsy, it goes like this. You inhale, bend to their bicep curl, check your shoulders.

They kind of tend to creep up there and a lot of us exhale arms. Just come with you as you roll down again like he did a minute ago. Then from here you're gonna Inhale and we start to extend our spine as we come forward, but you got to keep going forward. Extending the arms ending up right with the arms out in front of you. So all I need to say to feel good about this is that you are not going into an arch and you're not. You have to time the arms with the hands.

If you haven't seen this version, you should watch one or two before you try it and then go back. Here we go. Inhale, you bend, you exhale his parts, no big deal. I mean it's lovely but not quite as so scary. Inhale, hold. Then on the exhale you start coming forward. I'm going to say you can see my tailbone kind of move as I continue to get long.

I include the arms up and then I just bring the whole piece up on front of my hips and arms back to the start. Inhale, exhale down. Inhale, hold and exhale. We grow tall, extending and in front and in here on top. Slight change. Inhale, bend. Exhale down. Staying down here, make sure you're not nice. Scoop. Inhale, extend the arms. Start this with the belly as you exhale and fold all the way and kind of easy on the hands. Go all the way to straight. Bend your elbows as much as you can without the elbows lifting and that is different for people. So I can't tell you where to stop.

Just think about it. Squeeze your inner thighs. Yeah, come back to the 90 degree at the elbow. Inhale, we're going up again. Exhale as we roll, extending the arms and you are back on top. But those away for a minute just to turn around facing the other way. Your hips are against the shoulder, restaurant near it. Just don't rely on it.

And now funds in for the third version here or rowing front to one. Nice and close. Oh my legs. All right. Tell me years of tremoring too. That's okay. It's okay. Ben, if you have to shoo. It's all about the trunk here. We press forward and I internally rotate just so I don't wrap those cords around me, up, up, up, directly down the side, not behind me and I shave off.

So inhale, exhale, press down as you get to her. Inhale all the way up alongside your ears. Come on, right upside here. You still tall? Come around the side. There's your exhale somewhere in there. And inhale, press up and alright, and out to go down. Lift up and around. Alright.

Here's how we change it. Keep your leg straight. I'm gonna Bend Mine. Feel free to bend your arms too, but don't let the legs become an issue is really the point of that. This is a another rail, slight vert different version. You start with the arms up, kind of like you're doing the last one. You've inhaled to there. You exhale like you're doing spine, stretched around.

Yeah, over the elbows will line up with your bodies. Don't leave them up behind you. They're lined up. Inhale, extending your arms. Oh my goodness. Isn't that fun? We'll look at that. I love it. And then hinge up and around and inhale, shave up. Exhale, fold, folding over. There'll be some motion, but focused on the spine. Stretch. Then inhale into your long. I do internally rotate.

You probably don't have to as a habit. Inner thighs are still together, back as long to sit up and directly down the side and shave up. Exhale, rounding over arms are almost like they're part of the spine. Inhale to extend law. Hinge to sit up and around. Let's do one more for fun. Feel long in the neck even though it's curling, stretching it long.

If the chords are wrapping up, maybe go a little wider with your hands too. That's another option for you and there we go. Okay, I'm going to leave it at that, so almost there. So let's do mermaid to bring your foot back up to wherever you would normally do your foot work. I go to the high bar, I still have that one spring on and I'm coming onto the reformer with my shin up against the shoulder rest and the other foot brought out from underneath me. Other arm is right in the center of the Bar, pretty close to the center of the bar. Maybe a little bit forward if you need to with the shoulder already down, push out to the straight. Andrew's resting. We're going to use the side body.

The Lat really to press out, right and get some resistance on the, and I don't mean resistance, I mean s anchor with your Shin. So it's not just your arm leaning over you. You are connected here. So push out nice, long diagonal. Yeah. Then your spine turns right. Your arm just goes with your spine when you can't turn your spine anymore. Okay? You can bring the arm over to help touch a little bit, but you are, if you've given up on that Shin, you're working that arm unnecessarily.

Anchor with the Shin, push into that, uh, headdress, shoulder rest. Then you have something to work around. Open it back up all the way. Come in, lifting up, keep the arm straight and we'll go again. Inhale, press out, keep your head with you. Exhale, turn. Trying to get your chest all the way into the bar. Inhale, reopen and exhaling app. So I'm not touching the shoulder rest. I pro, I mean the stop for, I suppose I could, but I'd rather stop when I'm straight and I'm not straining arm. Inhale out. Exhale, turn. Inhale, open.

And one more time out to turn to open and up. Come all the way up this time. Grab onto that forward shoulder rest. Reach up and over. Thinking long. You can assist here a little bit. Be Gentle with it. Okay. Just turning toward the shoulder rest to come around on the other side. Hand near the middle, establish the shoulders are down.

Then you can push out to straight, keeping your body upright. Here we go. I've anchored with that Shin so I have a contact point. I know where my ends in my body are. That's always helpful in the movement among other things. Probably reopen and then you get kind of light on the arm lifting up as if free arm were the one being pulled. Open it out. Exhale, turn Milken. Yeah.

I keep [inaudible] rotating. Inhale, open and do your best to try and set the hip down. Inhale out. It'll come up when you go out. The way I'm teaching it, right? You don't have to keep it down to go out. I'm going for the length on purpose. Turn open and lots of ways. There's lots of ways, lots of ways. The body can move. Just know why you're doing what you're doing.

And I, I think that's it. Grab onto the forward rest. If not, I'm going to give you time to do another one. Harm is up trying for hips down and enjoy a stretch. Okay, good. Let's finish on our one to chairs. Okay. Almost there. So we had the one to chairs out. We're going to want to light spring, so I'm taking it down to one spring.

Um, Gosh, you know, you probably only need it third one from the top if you have four third from the top, maybe second from the top, but go rather go lighter than heavier. So I've got one black on three down from the top. This is the swan on the floor. One of my all time favorites. Discover something almost every time, but we'll keep it nice and simple. You're going to reach out to grab hold of the bar.

You want to be again where your arms can be straight, where you, okay, you can press the bar down. I can tell already. If that pushed down that I'm going to, it'll force me up too much, um, without my own body having to do it. So I'm gonna back up just a smidge and just make adjustments like that when you work on the one to chair, when it doesn't feel right, adjust. Okay, here we go. So we're stretched out. Long legs are pretty close together. Shoulders draw down your back. I start now to articulate the spine.

I've got the bar just pulled about halfway down. I start to articulate my head. I'm not pushing on the bar, not no more than I started, I should say. Then I, from here, when I'm gone, as far as I can with just my back muscles, I will push down on the bar, but it shouldn't propel me a lot higher. I needed to go a whole lot higher. Okay. Then I'm going to start to articulate down as I left the bar up all the way. All right, so that's the deal.

We start to articulate it somewhere in the middle there, bringing the bar down, keep going. Reach the legs so you don't feel it in your low back. If you do feel it in your low back, you are too close to your chair or you think that it's important to be super high. And I would suggest let's focus on that. Ron Boys are in the middle of the upper back. Stay low. See if you can see how low you can do it. That's the real fun right there, Huh? And again, pressing it down. Reach the legs.

You're still on the floor then and keep the height of your body and just let the arms come up and then bring them down. The biggest range you can take your arms through without moving your body or bending your elbow. And let's go for up. Three. Imagine you're pulling yourself toward the chair, chest, reaching toward the chair one more time, and then as you let the bar up, you can articulate down, let the bar go all the way, release it and press back for a rest position momentarily. And then just regal yourself forward to curl the toes under flat feet parallel, slightly apart. Finish this like we started it. Let the knees be bent for a moment. Just hanging over yourself and just for a second, no one's watching.

Let the shoulders fall off your back so they're really shrugging up around your ears. Rest your hands. Gosh, doesn't that feel good? Just doing, letting gravity do its thing without fighting it sometimes just feels good. Oh, but we can't stay there so gently. You don't have to fight much. Just pull them back on and you might surprise yourself if you'd only pull the shoulders back on and when you leave your head free, how good that feels. Shake it out. Check it out. Explore it.

All right. Just because we're not sure, and we have worked the legs quite a bit. Let's bend them a little bit. Do you think through inner thigh, draw the abs up so you know that that's happening. And we'll begin to roll ourselves up as if we're doing our last pike of the day. Same rules, guiding ourselves up away from the ground, being tall, knowing we've worked all those muscles that can pull us forward and backward and around ourselves, but can we just be upright and light? That's the real goal. Taking a deep breath with the arms come up.

[inaudible] wherever they go. Exhale, let, I'm going down. Let's not overthink this maybe to the side. If you've got that room and, and then however it feels good, take the longest breath in that you can and exhale and you are done. Thanks for coming.