Lower Body Stability Flow

Hello, everyone. I'm Tash Barnard, and this is not an ordinary moment. I am here with my mentor and my friend and my sister, Christy Cooper. I'm going to be teaching Christy on the reformer today. We are going to do an athletic reformer class, and you are all invited.

So bring on your a game. Listen to the queues and Christine. Thank you for saying yes. Thank you for saying. Yeah. Yeah. No. I am here for it.

And guys, what you don't know is that Christy was my first ever Bassy Pilates teacher way back in the iconic year of 2000. 2000. So we are here 24 years later, still living the dream. Thank you for inviting me and for having me back. And, yeah, what a privilege for me to teach you? Let's do it. Oh, okay. Please go. Alright. We're excited, guys.

We're excited. So, Chrissy, we are gonna start with some roll downs. We're just gonna get into, our bodies in our mind and just, set an intention of moving well and moving with integrity So I was just saying in in the brief that, today's classes are about working with athletes, but living in a house with athletes, I know they can move well. But with integrity and stability and mindfulness and great queuing. So hopefully you can learn something, deeper than just moving through movement. Okay. So I'm gonna stand behind you.

I'm gonna place my hands on your shoulders because I love you, and I wanna give you a little bit of tactile queuing and, love. That's beautiful. Take a deep lateral breath for me, inhale. As you take that Excel, allow your chin to move to your chase engage your abdominals deep, rolling down with bent knees, and this is your moment to just check-in with your body. So take another inhale here.

As you exhale, draw those abdominals up, allow your spine to be stacked on top of your pelvis as you come up into your beautiful upright posture 2 more times. Exhale to roll forward. Beautiful. In helpers. Take a deep breath, and then exhale lift the abdominals rolling up and create space in between the vertebraes as you come up. Right? One more.

And I'm gonna step away and enjoy the movement that you are giving me, Christine. Enjoy the freedom in your spine, breathe in, and exhale roll back up all the way. Good job. We are starting strong. Come and stand in front of the football for me.

We're gonna do a standing warm up. You can take one step away, even a little bit more. Then you're just going to take a deep breath inhale, bend your knees, reach your hands out onto the foot bar, adjust yourself further back if you need to because we wanna get the length in the spine here. We're gonna start with a debrief. Think of your pelvic pull as you articulate your spine, exhale. Continue into the thoracic spine. Great. And then inhale come back into your neutral.

The knee stay bent the whole time. And exhale draw the abdominals, move the spine, call call beautiful, Christy, and inhale, elongate. Use that Barnard for some leverage. And we're gonna do 3 more, exhale, think pelvic floor, deep abdominals, invite those abs into your back, and then inhale to lengthen out, grow within the spine, 2 more. Exhale, exhale, and exhale. Such a great role model student. Yeah. Everyone.

Oh, lucky am I. One more. And exhale. Cool. Cool. And inhale. So, Christy, keep your flat back here because we all need more extension in life. You're going to inhale, go into thoracic extension for me.

And then come back to your neutral exhale. I'll give you a bit of traction in the hips here. Let's go again. 4 more inhale. Good shoulder control there. Exhale. Lower down. 2, 3 more inhale, inhale, inhale, and exhale, exhale, and 2 more inhale, keeping the abdominals close to the spine.

And exhale down and inhale, inhale, inhale, and exhale. Great stuff. Bring your left hand behind your head. We're gonna move into a rotation as you inhale rotate to the left side, roll the shoulder away from the ear, and then exhale come back to the neutral. Let's go four more times. Inhale. Enjoy the rotation.

Open up. Open up. Open up. And exhale lower down. Beautiful, Christy, and inhale 3 more. And exhale. And the boss here for you to just pull on a little bit so you get a deeper stretch and just enjoy the movement. Take your body where it feel it needs to go without being uncomfortable in any parts of the body. Hold it here for the last one.

Just extend your left arm up for me towards the ceiling. Tash a break. And because I'm here, I'm gonna give you a little extra stretch, exhale. And again, inhale and exhale. I've got you. You can lean into me a little bit. Thank you.

And come back. Alright. Over to the right side. Breathing in. Excel rotate up and out, pulling the shoulder back and down, and move forward. And again, remember, the obliques are the muscle focus here, so use them.

Pull them into your spine. We are warming the spine up for a beautiful session on the reformer, on the knees, rotate, rotate, and look for the dolphins. Christie, let's go. 3 more. They were you earlier and down. And 2 more inhaled. Good alignment in the knees.

Good alignment in the feet and ankles. And while you down there, everyone, one more, make sure you continuously correcting your own alignment throughout the movements. And the last one, inhale. Reach the arm up. Exhale. Enjoy the stretch here. Breatheen.

Hold it and rotate from that thoracic spine. 1 more inhale and exhale. XL. Bring the hand back. I know everyone is dying to place the hands and drop the chest to the floor without it hold the bar for me. Have a little stretch there.

As long as there's no tension, discomfort, sharp shooting pains in your spine, you hold it out there. Bring your hands towards your feet now. Take a breath. Hang your head down. Engage those abdominals and roll back up. Exhale into your standing position.

Okay. Okay. That's fine. It's ready. We are on 1 light spring, everyone. So we are on 1 blue spring on this reformer, and we're probably gonna stay on it or maybe go a little bit lighter later. But, come and kneel on your knees for me with your hands just with your knees just to, smidge away from the shoulder rest. Mhmm. I want you to sit down.

So there is a lot of balancing. Remember, you have up to come down into this position if the balancing on the knees or, off the knees a little bit later is too tough for you. Modify. Listen to your body. Reach for your straps ahead of the yeah, of the metal part. And then you're going to breathe into get up. Don't just yank the straps.

Do a little pelvic pull for me, Christie. Bring your pelvis off your heels. Do kneel up off your heels. Great job. Your arms are gonna be in line with your shoulders. We're gonna start with a hinge.

Draw your pelvis into a slight posterior tilt. Move from the knees as you lean back, back, back, back and exhale up, you come again. Inhale to reach back, leaning from the knees and exhale back up, aiming to keep that spine straight. You're doing so good. Inhale, inhale, inhale, exhale, lift up, and hold.

3 more. And we reach back, think, posey retzel, beautiful eyeliner reaching and looking forward. And we go for 2 more. Inhale. Inhale. Go a little bit deeper, Chris. Alright. And exhale. I have one more.

And inhale. Reaching, reaching, reaching, lift that Pelvis. Left that pelvis. Yay. Come on. We are here for a good time. We're gonna add a rotation and you're doing great.

We're gonna inhale rotate to the right side. Take your body where you feel you can control it, and that is up absolutely fine. And we go inhale to the left side and exhale up and inhale. Love that you're keeping the other arm up and active. Well done.

Oh, sure. I had such a good teacher and rotate and left up appreciating all the small things. Let's go four more times. Reaching, reaching, reaching, and up. You come. And three more. And back. Good, Christy. Let's go for 2 more guys.

Rotate and hinge back and up. And if the hinge is too much for you, then you stay up and you just rotate your upper body. You always have options in Pilates guys. Use them. Awesome.

Thank you. Well done. So the next spot is gonna be tricky. I want you to slide your hand slightly back, still holding onto your straps. Bring your hands onto your shoulder wrists. For stability. Step your right foot onto the head race and the left leg back Tash far as back as what you feel, you can feel safe on your carriage.

Uh-huh. Option 1, everyone, you stay down on the knees. Alright? Option 2. First, bring the body upright. Slip your hands through your grips for me. Mhmm. And we are going to do the chest expansion either with a knees down and you're you're allowed to come down at any stage. Okay? If you wanna ramp it up, you're gonna breathe in.

You're not just gonna move. You're going to activate your right hip extensors and hover the knee, the back knee of the carriage. Alright. Is that what you're choosing? For now. For now, I love it. I love it. Confident.

Be confident. I love it. Breathing. You know, your body way better than me. Excel, because let's be Real here. We have a whole 40 minutes to go through. Yes. So we're working on the stabilizers, guys. We are not relying on heavy springs.

We are doing the work, not the equipment, doing the work for us. 3 more. Exhale, exhale, and back, and breathe, close the ribs, pull the abs in good, and 2 more exhale. Good alignment. Love it. And one more, exhale, exhale, and forward from here, Christie.

So if you can hover that knee of the floor, I'm gonna assist you. Uh-huh. Lift up and a little bit higher. Go go go. Great. Hold it there. Hold it there.

Hold it there. Breathing. You're gonna exhale. Pull back with the straps. Stay here. Lean your upper body forward for me a little bit. Great. Stay here. And we're gonna tricep inhale between the elbows.

Exhale, press away. You are awesome. Inhale, and exhale, press away. Just for more. Inhale. And exhale, exhale, and squeeze here. Exhale 2 more. And exhale, exhale, push that foot down into the carriage.

Last one, hold it. Straighten your back knee out for me, stretch it. Stretch it. Hold it. Love this. I just wanna make a mental note of this beautiful alignment. Thank you for working so hard. Bend your back knee, find your shoulder rest, and come down to swap the legs.

We're gonna repeat the whole series on the other side. Okay? Breathe. K. Good job. Do you wanna change the spring? Are you good? I'm positive. Yeah.

I I think you're doing phenomenal. Bring your left foot a little bit forward. Give yourself space on that shoulder rest down. Okay. So remember, don't just yank on your straps. You activate, breathe in before we move, exhale, reach back, inhale forward. And self. Feel your back extents is working at the same time.

We can lower the left hip down a little bit. Precision. I love it. Thank you. 3 more. Exhale and inhale. You're making me look so good too. And one more. Good stuff.

Hold it. Hold it. Hold it. Hold it. Breathe. Activate that front, tip extensors, and off you go. Hover the knee up. Come. I'm gonna assist you.

Good job. Good job. Hold it. Hold it. Breatheen. Lean forward. Take the arms back into extension.

Hold it there. Good. At any stage, if you feel unsafe, come down, guys. In helping, exhale, press back, abdominals, lift, and we go for 5, exhale, reach, and hold, and 4, exhale, reach, and hold. Find the stabilizers. Push that left heel down into the carriage. 2 more.

Exhale and inhale. And one more hold it. Hold it. Beautiful, Christy. Love the intention. Breathe in. Bend your back knee and come down.

Great stuff. Well done. How are you feeling? Good. Now that I'm Okay. Yes. You are doing so, so, so good. Thank you. And remember, it's all about less is more, guys, less resistance, less repetitions, more quality of movement. Alright?

You can spin around for me. We are going to be in the same lunge position, either knee down or knee up please choose what is the best and right for you. I'm actually gonna ask if we can bring this foot onto the shoulder and to the headrest. Mhmm. And then just to get into the position, safely, you're going to sit back with your pelvis onto your heels.

I'm gonna hand you the straps. The rest of you, you're gonna reach for your straps here behind you because I'm all about serving my client. So, from here, again, don't pull on the straps. Lift yourself up. Make sure your arms are in line with your shoulders.

And then this time, we are going to move into arms circles, Christy. Alright. So lift your posture upright for me. Thank you. We're going to exhale, move the arms forward all the way up. Turn the palms and lower down. Amazing.

Just two more in this direction. Okay? Exhale. Reach up. I love the focus, the concentration, the intention. One more. Exhale. Lift up. Open.

Great. And come down. Stay here. Reverse. Excel. Pull down into the light and lower down. And I'm gonna step out of your eyesight so that you don't feel you need to look at me and I'm moving.

It throws your balance out and down. That is just, something I want the students to think of and come down all the way. Lower the knee down. Amazing. Swap your legs. I can hold your straps for you. Mhmm.

Right foot into the back section. On the headrest. Yeah. Brilliant. That was such a great transition. So find your stability first. Breatheens.

Choose if you're gonna keep your knee down or lift your knee up. Whatever you choose. I'm so fine by it. Good. Engaging the glutes. Breathe in. Exhale. 3 arm circles up all the way up.

Out and around and down. Good, Christy. 2 more. Exhale. Lift up. Lift up. Beautiful. Moving those shoulders in the sockets one more in this direction and out and around and lower. Good job.

For me, as a teacher, this is the most rewarding moment when my clients Take responsibility for where their bodies are within the session. So thank you so much. I really appreciate that. One more. Gonna make me cry.

And relax. Well done. Okay. Good job, Christy. Amazing. So from here, let's do a little stretch. Place your feet against your shoulder rest. We're on the light spring. Remember, everyone, so you're not gonna go slipping and sliding away into the splits.

Keep your hands on your football. Place your right ball of your foot on your football, please. I'm gonna get you to keep your knee down, and I'm gonna give you a nice assisted ham hip flexes stretch here. Take a breath and out. Good job. 2 more. Is that okay? Not too much? Okay.

One more brief inhale. On the exhale, go into your hamstring stretch for me. Bring this pelvis back. Good. Good. Good. Breathing. Nice posture within the stretch.

Feel this pelvis coming a little bit more anteriorly. Nice. Good job. And come back. Swap legs, please. Breathing in, brace out my elbows just underneath the glute there, pushing the pelvis forward, one more breath inhale and exhale Tash out all the way. A hold that you are breathing.

Great. Straight back, exhale. Can I have a little ankle up, up, up, other way? Yes. Thank you. Alright. Come back all the way. Alright, Christy. We are going to stay on this light spring.

You are going to bend your knees. Come onto your toes. Place your hands on the football for me. So we're basically gonna be prepping for a front support. K. So on the toes sorry.

Did I say knees? I mean, the toes. Move up onto your toes to the front. Yeah. Yeah. That's it. Okay. Straighten your arms for me. Mhmm. Find your good shoulder stability.

Give me a full ankle flexion here because I know you can, and we're gonna slowly exhale, press the carriageway, exhale, exhale, exhale, amazing, inhale, bend, and come back. And exhale to press away and inhale come back in 3 more. XL. Great upper body strength and stability. I love it. 3 more. Excel reach, reach, reach, and that breath is a game changer, guys, that exhale, drawing the abdominals up and in.

Last one, inhale. And Excel stretch and reach and hold it. Draw your right knee into hip flexion for me all the way to the front, and we're gonna sit, swap the legs as you go. Inhale, push the capillic carriage in and change Good. An inhale and exhale. An inhale and exhale.

2 more inhale. Let's see if we can keep this little pelvis still as the thigh does the movement. Yes. One more. And, boom, hold it. Hold it. Hold it.

Hold it, Christie. Place your toe back. Swap legs. Left knee to the chest. Good. And we're gonna swap in and out. Excel. Good. Feel those strong inner core abs.

I love it. 4 more. XL inhale. Push through the hamstring. 3. XL. Thank you. 2 more. XL.

And one more. XL. Place your toe down, hold it here, and come back in, bend your knees, and just have a break. Yeah. Have a break. We're gonna add a little oblique rotation in. So the knees are gonna push us, two legs, as you draw in, you're gonna rotate to the side. Okay? And we're just going to aim for 3 on each side. So 6 in total.

Take a breath. As you exhale, bend the knees, Press the carriage away. Hold it. Yeah. Pause in hell. Rotate, exhale to the side. Nice, Christy, and center, and rotate. Upper body stability, strong shoulders, strong caps, and good, and exhale. You make this look so easy.

2 more. And last one, exhale, praise, and hold it for me. Little picture moment. I love the full rise on the ankles. I love the posture, shoulder stability, abs up, and come in.

Good stuff. You think so well. You're still here? Amazing. Okay. We're gonna go onto some glutes.

Alright? On the knees, on the edge of the carriage with one foot in the strap, and I'm gonna put you in. I'm gonna assist you. So you can turn facing me. Put your left knee here.

Go onto your right, forearm. Yeah. Can I actually just show you what the position is because otherwise the strap gets in the way? Okay, guys. So if you are doing this at home, you need to put a bit of tension on the carry to hold the frame, stabilize with your hand so that you are not wild and all over the show with getting into the exercise, holding on to the pig, hand on the carriage, and then we are going to start in this position. We're gonna then move from here, exhale up. And down to come out, don't be wild.

Tension on the strap with your hand and let the carriage come back nice and controlled. Okay? But I'm gonna help you because I want the best for you. K? Oh, no. You're not gonna try. See, she she just won't take the help. Alright. Here we go.

Tension on the strap, straighten your leg, and then come forward into hip flexion, Christie. Uh-huh. Yeah. I'll flick the hair there. Thank you. Alright, guys. We're not just gonna move.

We are gonna move with integrity. Chris, you're gonna keep the rotation in your thoracic spine. We are in hip flexion. So bring your lead more forward. Go. Yes. Thank you very much. XL, tighten the bokey, and off you go. Do you know what bokey means, Chrissy?

Like a stable bokeys, yellow ones? Title leads for those of you who don't speak Afrikaans, and we are gonna control the coming down. Control control. And it's a Excel squeeze. Give me a little pause. Yeah. Give me a pause.

Give me a pause. Give me a pause. And come down. And 3 more XL. Great stability in the torso and lower down. And all depending on your carriage size, you must just be aware of this foot. You find, Christy, that you don't get caught in your gears at the back there. Last one, hold it. Yeah. Stayer, stayer, stayer. Go into hip external rotation, everyone.

Great. Lift this leg higher. I know you've got the range. Thank you so much. Bend your knee for me, Christy, inhale. And exhale, push away. Keep it high.

Keep it high. In hell, Ben. I'm gonna step out you on your own. Okay? 3 more inhale. And exhale, exhale. And 2 more and exhale. Last one inhale.

And exhale hold it here, lower the rotate the hip down a little bit for me. Thank you. We're gonna move the leg into abduction. Alright? So you're gonna move your foot out to the side. Inhale.

Inhale. Use the glutes and hamstring, and exhale. Draw the leg back towards me. Keep the rotation in your upper body so that strap doesn't irritate you. And exhale good 3 more inhale. And give me glutes glutes glutes glutes and 2 more.

And exhale. And one more. And, Excel, reach and hold. Come on, lift, and hold the Jeff for 5 counts. Hold it, Christie, longer, taller, 2, 1, and come down all the way.

Ben journey. Thank you. Alright. K. Well done, Christy. Did you feel the work more in your working leg or in your stabilizing side?

The stabilizing The stabilizing side, which is our theme. Well done. Give me a hard one. Just looking for the dolphins again. Okay. So let's balance it out. Let's see if you can get into the strap by yourself this time.

Make sure the knee that's on the carriages right to the edge all the way this way. Yeah. Exactly. So reach forward, put tension on your strap first. So you've got the position for the foot to go into the strap. Amazing. And then you're gonna place your hand on the carriage and rotate your body out towards the dolphins. Mhmm.

Alright. Here we go. Breatheen. I'm gonna stand this side. You're gonna exhale, hover that toe up and come from the hip flexion. Thank you. And we exhale, lift, and reach the leg up into extension in hell down. Good, Christy.

Keep moving. I love the upper body stability and the length of the crown of the head in line with the spine. Exhale, exhale, and inhale. Just three more. Less is more. Good. And lower down.

And exhale reach in a little pause that Tash little bit of grit. Thank you. And exhale reach hold stay here. So move into the hip external rotation now. Bend your knee and exhale stretch up. Oh, let me see if this strap cannot irritate you so much. Rotate. Rotate. Yes.

In hell, Bend. And Excel stretch. Can you lift your leg a little bit? Christy, you've got it. 2 more. And lower the eyeliner a little bit.

And one more and hold it, hold it, hold it into the abduction, inhale to the side, and exhale draw back and hold. And just four more. Beautiful. Beautiful. Beautiful. And eye line can lower down a little bit.

Thank you and reach and hold. And 2 more inhale and exhale reach. Tash one inhale. And Excel reach and hold it, hold it, hold it, and come down, making sure you can take yourself out the strap this time, keep the tension, take the strap, and then come out of the exercise. Amazing.

Great. Come and do one roll down here before we carry on for me. Turn around. Yeah. Just give me a little bit of love. Yeah. Doing so good. Take a breath for me. Inhale.

An Excel roll down. Already start enjoying the changes you feel in your body. Inhale and roll up. Because we believe in balance. Let's do one more. 2 is good. Inhale. And exhale lowering the chin.

Roll down. Enjoy the stretch. Breathing in. And exhale. Lift up. Roll up. Awesome.

Good job. Alright. We're gonna go into some lateral flexion work. You're going to come and kneel on the side of your carriage, and you're going to take your front strap and place it in your elbow, please. Mhmm. The right one. Yeah. Interlays the fingertips lightly behind the head. Alright.

We're gonna inhale tilt over towards the left side, pulling on the carriage, good Christy, and x cell back up and inhale over and over and exhale lift up and create the resistance for yourself when you come back, engage and then lift 2 more. Inhale, inhale, and exhale. And one more over hold it here for me. So, Christy, think chest lift with rotation, breathing. Rotate to your left side, exhale, and back to the front inhale, beautiful, formal pulling up and over into those obliques and inhale back. And 3 exhale, exhale, and inhale, and 2 exhale, and back. And one exhale lift and rotate, rotate, rotate, and come back and bring your body upright for me.

Chrissy, take your strap into your left hand. You're going to extend your arm but bring your strap behind you this time for me. Bring your arms into a t position. Mhmm. And if the spring is a bit heavy, yeah, we're gonna lower it. Okay? Cause we're gonna rotate.

Exhale to the side. And forward inhale. How's that spring resistance? Okay. It's no. No. And forward.

And I want the obliques to do the work. Okay. We're working on the torso this time. Good job. 3 more. Inhale. Inhale and exhale.

I think I changed the breath. 2 more. Just breathe. Whatever feels right for you. Okay? XL. And one more. Beautiful hips to the front, exhale hold it here.

Place your right hand on the shoulder rest. Go over into your tricep. Moving over from the arms kneeling series. Yes. To get that beautiful light, and side stretch. XL. Prace up. Great.

Inhale. Excel. And inhale. Nice, Christie. So good. 2 more.

And exhale and one more stretch and hold and come down all the way. Beautiful work. Turn around. Thank you. Alright. Finger tips slightly behind the head. Breathe in and tilt over for me inhale and inhale.

Resist back exhale and inhale over and over and exhale lift up. And we breathe in. Go a little bit more. Thank you. Engage and lift back up 2 more inhale over and exhale to lift Tash one inhale over hold it here, ready for the rotation. And we exhale rotate inhale back.

And exhale. Secretes elbows are staying nice and wide. The rotation is coming from the waist, not from the elbow, not from the shoulder, 2 more, and exhale, exhale, and rotate fully back to the center. One more. Exhale and exhale and back haul. Take the strap in the other hand behind you.

Extend and reach and hold. Have a little pause moment there, breathe in, and then rotate, exhale, exhale, and back. Let's inhale. Inhale, rotate. Use the exhale to bring the body back. To the center.

3 more. And the arms are staying in line with the shoulders. Christie's rotation is still coming from the torso, not from the arm and the strap pulling her back. Last one, reach, reach, reach, and forward, and hold, and place the hand down. Turn your head down and move up. Awesome.

Great. Excel, extend away, and inhale tubing, and exhale, extend away, drawing the abdominals into the spine, 3 more, and down. XL 2 and lower. And exhale 1 and down and relax. Put this strap down. Well done. Amazing. So we're gonna change our spring now, everyone, onto the lightest resistance that you have on your carriage. So we have a yellow option here.

If you need to move your, gears up, go for it. But, Christy, we are going to do, a pipe, a reverse pipe with the hands on the frame and the toes on the carriage. Alright? Yes. And that's a strong yes. I love it.

So the hands are gonna have to move further forward. And then you're going to lift your knees up off your carriage. I am thinking, yes. You're gonna have to show me, show me, shake, shake, forward, forward, walk your hands. Straighten your knee.

So let's have a beautiful pause moment, Jack. Cause we like pause moments for the sake of stability. I'm here. I'm here. I'm here. Breathe in. Engage your abdominals.

Lifting the carriage up, head goes under good job, and inhale control down. This is not a rush movement, everyone. I want you to take your time. Use your exhale. Lift up, go a little bit higher if you can and lower and pause just two more, Christy. XL. Lift up. Love the breathing.

Love the breathing. Control. She's controlling her equipment. One more, exhale, lift up. Hold it. Yeah. I've got you. I've got you like you had me all those years ago.

Step your right foot forward in between. Yes. Place your hands on the frame and hold it. Yeah. Let's have a stretch. Press down with the hands, lift the chest up. If it feels comfortable in your body, take your arms up towards your ceiling, and enjoy that deep hip stretch.

I love it. Breathe in and breathe out. Quiet moments in the body. Exhale. Not something we always know how to handle one more. Great.

Reach forward to the frame, stretch your front leg into a hamstring stretch. If you, cause you are flexi bendi, take the hands down, hold the frame here for me. And I am going to let you take your back into a round back, nose towards your knee because it feels good. Right? And this is a healthy body. This is a healthy back. We don't need to worry about all the other things. Just serve the body to stretch where you feel you need it most. K?

Now from here, everyone, you are going to stabilize yourself. We're gonna repeat the whole sequence on the other side, Christie, just two pucks. Okay? Stabler. I love that. The transition was awesome.

Stability in the upper body, placing the foot back, breathe in, and we go. Excel, lift, lift, lift, lift, lift, and control down pose. One more. And exhale lift, lift, lift, and lower down. Stay the other foot forward. Hands on top. Straight and hold.

If you have this ability, reach your arms up and hold it. Yeah. Great. Inhale. I'm gonna hold you here. Excel and inhale. Find that quiet moment with your breath. One more.

Hands down, straighten out. Fold the body forward and down. Take yourself to where you feel your body needs it most. Good job. Breathe in and out. And exhale.

And one more. God. And bring yourself up this time. You're gonna step your back leg forward, and you're gonna step out of the frame and come and stand here by me. We will finish with your roll downs.

You did so good. I think it's so important. Come back. Why are you rushing? Let me teach you. Mhmm. Just take a moment and remember how your body felt when you started.

And reassess and celebrate the changes, guys, that you feel in your body from the commitment that you made to yourself to move so well, breathing, exhale lowering the chin, rolling forward. Rolling down all the way down. Inhale. And exhale to roll up. I love this. Good job. One more inhale and exhale lowering the chin. And remember to enjoy your client's bodies, but sometimes just stepping away rolling up all the way.

All the way. 2 breaths are crusty inhale and exhale. One more inhale and Excel. I'm gonna give you one last little stretch here breathing for me. Excel, lean into me. I've got you. Relax. I feel we need to do 2 more here. Inhale.

XL. Nice. I love that. Thank you. One more. Amazing. Good job.

Thank you. Thanks, Steve. You are the best. Thank you so much.