Mindful Intervals

Hello, everyone. This is Jason Williams with Pilates And Time, and welcome to mindful intervals. This class is a interval class, a little bit different than what you're used to. So we're gonna add a little bit of meditation in between our movements to kinda calm down the body, to relax the mind, and then move again. So it's all about decelerating to accelerate. Right?

So you're gonna need a ball. We're gonna incorporate some bar. It's nice, easy flow. Take your time. Go your pace, and let's have fun. Come on down with me to your reformer.

Let's get set up. So I'm on a 2 red springs and a yellow spring. You can have all all of the springs on if you like. So feel free to cross your legs. If your hips are a little tight, you can have them hang off the side. It's completely up to you. Okay? So whenever a ball here, there's all you need for class, and we'll have a seat, settle in, get out all the wiggles and the fidgets before we do a nice, simple breath work, the center of our bodies. And then find that center. And maybe you wanna have one hand to your chest, maybe just figure a heartbeat.

Feel your breath, feel the trash rise, and fall. Really just taking inventory of your breath and how you're feeling before we move. Sometimes it's nice to slow down before we speed up. Take a nice and easy inhale through your nose. Easy exhale out the mouth.

Good. Easy inhale through the nose. And easy to excel out the mouth one more time, breathing in, and back out. Returning to your normal breath. Nice and easy. Nice and light. Gonna bring a little present moment awareness to ourselves and our body and to our workout.

So really being mindful about how we move throughout class today. I mean, slowly, lightly gently blink your eyes open. And let's get started. Okay? So you take your ball. Let's move it to the side to start. I'm gonna come to one red, one yellow spring, and I wanna start with some simple lunges here.

So I'm placing my left knee down, right foot forward. Slowly, pressing back, inhaling. Get that nice juicy hip flexor stretch. Exhale. Slowly come back in. So these can do anywhere from about 8 to 10. Just kinda get your hips nice and loosened up before we move.

This is one of my favorite stretches, and I think everyone's favorite stretches on a reformer to really get that nice hip flex and also sew a stretch. Let's do 2 or 3 more of those. Inhaling through the nose. Good. Out through the mouth. One more time.

And I wanna add a little bit movement with the upper body this time. So this time, left hand's for my right arm is gonna circle back. Now if this spring load is too much, you can always go to one red. Okay? So inhale lengthen back, really rotate to that shoulder, upper back, feeling that stretch, to the shoulders, the chest, even here, follow your hand with your head here as you rotate back and twist one more time. So that looks good. And press it and then slowly coming back in the center.

Okay? And we're gonna slowly go over to do the opposite side here. Okay. So same thing. Right foot down this time. Left foot forward, pressing back, inhaling as you press back. Feel that nice hip flexor stretch. Exhale as you come back in.

Good inhaling back. Keep those shoulders back. Focusing on your posture here and exhale. So I was really excited to do really do this class with you all today because I think we all need a little bit of, you know, not only just movement, but also awareness of our movement and destressing throughout our body and our mind. 2 more. Here we go.

That's again. Always make your adjustments, your modifications. Again, you always maybe start lighter and then go heavier. Let's add that circle with the arm next. So left arm is gonna reach up and over inhale. Open up. Feel that stretch and then come back in the home.

Good. Inhale. Open it up. Feels good. And Excel back in. Let's go 3 more.

Awesome job. Nice. One more. Good stretch. Press it on now. And then slowly coming back in the center. Let's grab your ball next, and we'll go to kneeling a little articulation through the spine.

So make sure the ball goes in between the inner part of the thighs here, talking to toes here, Again, shoulder elbow wrist line up, stacked here, and then pressing back through those knees and then slowly rolling articulating the hips underneath. So, again, feeling the stretch through your lower back, exhale bone here, inhale back, exhale slowly get back in. And you know, this game upper body is pretty still here as I'm just focusing on the lower half here, the body. K? Inhale. I'm gonna feel your inner thighs engaged too a little bit as you press in and out. Also, it's a great way to, keep your alignment with your knees and hips and your feet. Good. One more time. I'm rolling back it, and then rolling back out in here and then exhale. And relax back in the home, taking the yellow spring off.

So just one red and finally coming up the standing. Ball remains in between the legs here. So, again, shoulders elbow wrist that thumb index finger touching, press back through his feet. Feel the calf stretch initially here, slowly exhale back in, inhale. Let me thin it out, and then slowly exhaling back nice. So breathing in through the nose as you press back.

And then exhale out the mouth. Okay. I like to call this your reverse deadlift almost. Right? Because you really feel those hamstrings. Feel that lower back stretch. We all love elephant stretch. Right? Wanna reformer.

Feeling good. Now let's have a little articulation through the ankle. So let's lift those heels as you press back here and then peel the heel slowly back down as you come back in. Here's where it really fit those hammies. Looks good.

And then slowly back in. Nice. 2 more times. Also, let me feel the abs engaged just a little bit. Nice work. Last one, inhaling, and then exhaling slowly coming back in the home.

Very good. Okay. So so let's step off of there. And we'll wanna go ahead and add 2 more red springs on. We'll do some lying work next. Okay. We'll start simple footwork, get a nice stretch, do those calves, Achilles, I'm gonna keep my ball here at the chest to start. I'm gonna press a web. So I'm gonna have 3 res.

It's a simple footwork or runners or pranks in this position. So inhale exhale as you drop the heels down. Breathing in through the nose, out through the mouth. Good. So getting some nice forward, nice starting from the ground up now. Working through the ankle.

Denise. So we got 5, 4, 3, last 2. We'll go to 1st position. Sabrina's heel together, and then dropping the heels past the footbar point to toe. But it needs to come down. So the knees track out over the first, second, toe, press away, drop the heels down, so sequence, inhale, exhale back down.

Go ahead, inhale up. Excel back down. Nice. Good. So give me 3 more. Looks good. Nice. 2 more. Good.

One more. And then slowly coming on back down the home. Very good. Alright. We'll come up to bridging series next. So take that ball, bring it in between the knees. So, again, keep it in alignment from the knees hips all the way down to the ankle, hands come down to the sides.

Give me a little engagement with those inner thighs, simple bridges, right, rolling those hips up, up, up, up, up to the sky. Good. Feeling inner thighs. Engage, slowly roll it back down. Good. So we go all the way back down, touch, and then back up bridge. It didn't lift up. Yeah.

So, again, the ball's engaged in his inner thighs, keeping the alignment. So you have options here too. Right? So you don't have to just have your hands down. If you wanna take away a little stability, maybe bend in the elbows, Alright. And then going back up, bridge, feel those handies engaged. If you wanna take a little bit farther, maybe bring the hands up, which is a lot harder, and then roll in those hips back down. Right? So here now you might feel those energized. You might feel those hamstrings or those hamstrings, right, as I like to say.

Good. 2 more. Good. Nice. One more. Slowly roll it back down. And relax. Yeah.

Nice job. K. Let's take the ball out from there, bring that to the side. Okay. So I'm a go to 1 red spring or 2 red springs, grabbing your straps. So we'll go feet in the straps next. So you're gonna press away, right foot to right strap, left foot to left strap, feet straight up to the sky here. Okay. Hands down to sides.

Nice simple back stretch here. Slow to good back. Fill the lower back. Keep your butt down or hips down. Press down, lengthen it out. Good.

And then slowly come back. Inhale. As you extend and then exhale as you come back in, draw this your belly in as you come back. You'll get a little deeper stretch to that lower back here, that tailbone. Good. Two more. Nice stretch. One more.

Mhmm. And then slowly come back down. Press it out, and let's go to fraud. So first position, bend his knees, kick it out inhale. And then exhale as you come back in. So I'm keeping my heels pinned together here. Right?

So that way you feel that nice stretch more deeply throughout the hips here, especially you come back in this way, then knees come towards your rib cage and then press out. Good. 2 more. Awesome stretch. Feels really good in his hips. Last one. And then we'll go to Peter Pan, Harkies, stag, single leg frogs, wherever you wanna call them.

There's too many names for this exercise. Right leg goes out to the side, bend the left knee, press it together. And then we'll switch right knee bends, left leg out to the side, nice inner thigh, hip stretch. Very good. Everybody loves feet and straps. I think people come to applies classes just for feet and straps. Right?

Good. So we got 3. Nice. Really for those hips go. Your range of motion out. Got 2 more. Relax their shoulders.

Mhmm. Inhale. As you extend out, last one here, right leg out to the side. Very good. Left leg out to the side. We'll go, like, circles next. Feels good. Absolutely.

Come back up, up, up, out and around. And lengthen that out. Inhale. As you extend, exhale here and inhale. Get that full extension. Now it's getting your range of motion.

Don't worry about how big your range of motion is as long as you feel your hips. Right? So do what you can do. Right? You know your machine. Right? Here we go. 2 more. Good. One more.

And then we'll reverse that in the opposite way. Slowly press down. The legs come out to the side. Really feel those hips inner thighs. Looks good.

If you're like me, And you have some tight hips. After a while, these feel amazing also for your lower backs. Tight hip, tight lower back. Right? And here we go. Last one. And then slowly come back in. Nice. And then press it on down.

And then bending the knees, taking one strap off at a time. Foot comes to the foot bar, and then slowly coming back down to home. And we'll get you moving and sweating a little bit, so come all the way back up. Alright. So I wanna move our foot bar to 90 degrees here. So let's go slowly lift up, bring it here, right back down, voila. Okay.

So we're gonna do next slowly take all springs off with a step inside the well, grab your ball. Come. It's gonna go in between those inner thighs. Here's your bar. Right? So a little makeshift bar here. Go to your tippy toes. Take it down to your seat or chair position.

Simple runners here. Right? Nothing new bells or whistles, filled all those muscles in a tiny part of the ankle and foot, shoulders back. Looks good. Again, the ball keeping in alignment with the knees. Engaging us in our thighs a little bit. So you got a little bit of engagement there. Nice. Looks good.

2 more. One more. Nice work. And I go up, tippy toe, and then scroll down to your squat. Back up. So my heels are staying up the entire time here. Right? Keeping your shoulders back, chin up, chest up. Good. And now really feeling those legs start to kick in and cook a little bit. Right? So now we're starting to warm up and move a little bit more efficiently.

2 more. Good. One more. Nice work. And I'm gonna take it on down.

Hold here, pellet tilt. So tuck your pelvis in this roll underneath. Nice. Looks good. So a little isometric hold here.

You're feeling those inner thighs engaged. Right? You're feeling those quads start to shake a little bit. If you wanna get wild, maybe take the hands off. Right? You don't have to do that. I'm gonna put mine right back on. There we go. You got 3. Nice. 2, 1, and relax it on down. Take that ball out.

Bring it to the side. And this is going to a simple first position here. So go up to be toes. And then take it down, pulse right back up, squeeze. Gotta again, make sure hip shoulders are lined up.

Right? So same options here, hands to the bar. You have one hand up. You have both hands up. Alright. So do you Good. You know your body? You got 3. Good. 2. Last one.

And then slowly take it back down. Hold. Palvet tilts here. Tuck and releases. While we did all those rotational movements, right, in the beginning, with that pelvis, right, feeling that nice stretch. Good. 4. 3. 2. Last one and relax.

So we're already here. Pretty easy. Stop on out. Grab your carriage. Let's go ahead and place one blue spring off. So we'll get to some upper body.

So let me go transition here and grab your ball. Alright. So I'll grab one strap. Ball's gonna come to the right hand with the strap. Gonna come all the way up for fly. It may start two hands on the ball, and then you're gonna open up.

And then press together. So, again, I'm on one blue. If you wanna go to yellow, you can do yellow. If you're feeling foggy, you wanna do red, go ahead and do that red. Alright? Here we go. K. Maybe 8 reps here. Abs are engaged, lift that chest, make sure your hands stay below your shoulders. Right? So you're not engaging your traps here. Good. I got 2 more. Good. One more.

Mhmm. And then slowly hands come together, sit back to his heels, and we'll do the other side. Okay? So going to the left, grab your left, strap, hands out, start here. Come on up. And slide out. Nice.

And that impressive guy. You're in range of motion. Good. So, again, make your adjustments. If one side's weaker, right, maybe go down in the spring load. Okay? You can go to yellow. There's no shame in your game. Right? Here we go. Press it on. Our abs are engaged.

Looks good. Breeze. Make sure to breathe for me. There you go. 2 more. Good. One more. Nice job.

And then slowly come on back in. Nice work. So here, if you wanna take your spring load up, I'm gonna do a two hand press with the ball. I'm a go to one red. K? And, again, if you're on yellow, maybe go to blue. K? So now here we got both of our straps, both hands to the ball, come off those heels, press it on out, and then back in.

Nice. So simple chest press chin up chest up. Good. Awesome. Good. Here, if you're, like, for your abs engaged and for your chest. Nice. Good control. So we got 5.

Good. 4. 3, 2. So you should be building up a little sweat now. Last one. Awesome, Mark. And slowly set it back on now. Well done. So go ahead and put those shots back on.

Hold on to this ball. Go ahead and put on 2 red strings, and then we'll calm down with our interval of meditation. First one, across the legs. Start here. Take a deep breath. Exhale.

So now notice what's happening with your body in this position. Right? After we did a little bit of movement, a little bit of work, you might build up a little bit of a sweat. What's your heart rate doing? What's your body feeling? What's your mind feeling? What's your breath doing? Alright? So this workout is to help you bring that awareness back to your body when you're moving.

And think about what you need. You need to speed it up. You need to slow it down. Do you need more weight, less weight? Good.

One more deep breath in here. And exhale. One more. And let it go. And softly open the eyes.

Let's do a little oblique rotation work next. So I'm gonna go to one rep. Grab this strap here. We'll grab the short strap for this one, two hands. And let's go ahead and twist it out to the side. So here, ball chest level. I have a little bit of a bend in my elbows as I rotate. Notice what my head's doing.

I'm following my head with the ball and my hands as I rotate through. Right? Breathe in and back up. Good. Let's do 3 more, and then we'll turn around the other side. Looks good. Notice my hips are square to the front.

Not all over the place. Right? So go ahead and take your time. Good. Don't have anywhere to be. Right? We're here working out together. Last one. And slowly relax it on down.

Place that strap back on, and we'll do the other side. So let's spin those legs around. Same setup. Cross legs. Grab the strap, the left hand, two hands. We'll go to that short strap, and go ahead twist it on out. And back around again, keeping those hands chest level.

Set up nice and tall through the spine. Good breathing in and back out. Well done. We got 5. Good. 4.

3. Last two. And one. And slowly come on back in the home and go ahead and place that strap back on, and we'll come on up. Keep your bum.

Walk around this side, and we'll do a little bar work here. So, again, here's your foot bar or your your bar here. I'm a have my ball on the side of the hip, star triple bottom. So my inside leg is closest to the bar, point that toe out, and when it kick up and then back down. So here you're gonna sit nice and tall. And head up a little rotation of the hip out, point to toe, chin up chest up here. Okay?

Good. So, again, go your range of motion with all these movements again. Bar here is always optional. If you don't need it, go hand on the hip. Right? We all have different progressions. Good. And your range of motion, even if it's just here, you need to tap tap. Alright?

So then we gain some balance. Alright? So you don't have to have a high kick. Last two. Good. One more. And then slowly come back in.

We'll switch into the other side, front to back, or up down, bottom, shoulders back, go ahead rotate that toe out. Again, you don't have to have this hand here. You can bring it to the side. Inhale, exhale, fill those inner thighs and quads. Looks good. We got 4, 3, 2, last one. Come back to center, turn face back to the front.

Walk this feet out wide second. So I'm gonna go hand here, ball up, little bending that elbow, bend those knees. So readjust here. So again, my toes are pointed out right over the top of the knee here, and little pulses. Good. So here, we're gonna feel inner thighs.

Fill those hips open up. Right? Good. We got 8765. Well, that's good. 4 3. Let's add a little bit of movement. I'll take it on up reach and then land y. Back up reach.

Land y. Good. So I'm keeping my inside foot heel down, laying on my, heel up here. So really open up through this left hip on the outside hip here. It looks good. 2 more. And let's spice it up a little bit.

Last one hold here. Bring elbow to knee, and then reach, elbow to knee, and then reach. K? So I could keep my right foot down, or if you wanna get wild, lift that heel up. Right? There you go. Nice. You got 3, 2, 1.

Bringing on down. Let's switch the other side well done. Here we go. Angle the toes out. Take it on down. Little pulses here to start.

Right? You have heels down or heels up. Go ahead and reel for those hips and her thighs. Looks good. Well done. You got 4, 3, 2.

Let's add that kick. Take it on down. Reach and then land wide. Reach land wide. Well done. Looks good. Breeze.

K. We're really getting a little bit of movement. So maybe getting that heart rate up a little bit. Alright. Let's add that splice in 2. Good one.

Take it on up. Whole elbow to knee. K? Or give it that tiptoe. Right? Awesome. Now it's getting a little bleak work here at the top. Oh, yeah.

Yep. 2 more. Good. One more. And then relaxing on down. Good. Bring the ball down to the ground. Still a little courtesy action. Alright? So two hands here.

Left foot's gonna step back and around. A little tap out. Easy. Right? And back. K? Get in front of heels down. Keep that support.

Way to move. There you go. Nice. You got 3? Good. 2. Nice. Last one.

Uh-huh. And then come back. Let's switch it up. Right foot comes around. Tap it out.

Chin up chest up here. Right? Good. Awesome work. We got 6. Good. 5. Looking good.

4. Last three. And 2, and then come back to center for some push ups here. Right? So stack it up here. Take it on down.

Press away. Good. Awesome work. So get a little upper body moving in. Fill those abs. Good. You also have the option.

If you wanna make it a little bit harder, take the ball, bring in between the inner thighs. Alright. And now take it down. Good. So here, what this does with the ball between the inner thighs, keeps your back a little more straight. You have to use your glutes to stay stable through your hips as you go down here. Right? And then you press away. Good.

2 more. Good. One more. And relax. Place the ball back down, turn face to me, and let's do a little both hands right to the center, back to our mindful meditation, interval here, and breathe. Good. And notice how you're feeling.

Notice that heart rate. That's your mind. That's your breath. Or can you soften in this quick moment to make your recovery a little bit easier? One more deep breath in here.

And long exhale. Alright. Let's move back around. Let's get back into some upper body. Okay? So I'm a do one red, one yellow spring. Another one of my new recent favorite exercises is Butterfly. Okay? So we're gonna do a butterfly row, soles the feet together. So right hand grabs the left strap here facing this what?

I'm gonna grab either the short handle. If that's not enough, you can also grab lower onto the rope. Right? So I'm a pull a rotate and twist to the right side here. Right? Good. So you're feeling your hip stretch, you're feeling your lower back and then lengthen open it up and then pull and rotate through. K? So a lot going on with this one. Right? We're gonna work in our arm, working our back, bice up, hips are stretching. If you wanna get a little more of a stretch, you can do that as well.

So what you would do, start to reach forward. This is where you might wanna kinda choke up on the rope a little bit and then pull up and around. Right? So really feel those hips back and then pull nice. Looks good. Nice stretch.

You got 3. 2. Nice. Last one. And then slowly return back. Let's do the other side. K? So here we go.

Left hand grabs the right strap. Again, either the shorter strap or higher up here on the rope. Same thing. Pull and twist to your left side. Open up twist through your back stretch here and then pull. Right? Good. So getting a little bit of an individual arm movement or strength workout here. Right?

Hips are stretching. Looks good. Well done. Nice. Let's do 2 more. And then we're gonna add a little bit of that stretch like we talked about earlier. Right?

So this time, you're gonna pull back twist and then start to lengthen and lean forward to feel kinda wrap around that lower back. Again, if you need to choke up on a little bit here, you can do so and then pull and then twist. Right? Stretch your stretch. Feel those hits. Feels good. Awesome work.

Nice. Let's do one more because these feel good. Right? And then last one. And then come on back at home. Good. So now keeping that butterfly position with the feet.

So here, if you wanna take it up, you can go red and blue, or if you can go red, blue, and yellow, feel free to do so. I'm gonna do red and blue. So I'm gonna do two arms this time. So grab both the straps. Crisscross applesauce. Right? So we're gonna cross here, grab at the rope. Alright.

I'm a start with the stretch. So I'm a start to lean forward. Here's my hips lower back. Take a deep breath in here. Excel, dive forward.

And then when you come back up, you're gonna pull and pull back to the shoulder blades and then lengthen on a forward stretch. So go nice and slow through this one. Really feel this back muscles work here. Drop the head down. Feel the inner thigh, stretch, your hips, your lower back, chest up, and then lengthen drop it down.

It feels good. I'm able to just do a class of this. Butterflies one time. Right? 30 minutes. Hips and butterfly stretches. Alright? Alright. Let's do one more.

Oh, yeah. And then come back up. And then slowly come back to center and go ahead and place that on. Alright. Let's get you moving again. Come on back up and grab your ball this time. And we're gonna do a little bit of hip and glute work.

So the ball's gonna come behind his left knee. So switching gears. Right? So both hands here flexing the heel here, softening this right leg, and my left hip or leg is gonna kick back. Here and then slowly come back in and then back out. Here's your glutes, right, options. Right? We can just keep this right foot down. If you wanna float the heel up and then kick and you can really get a lot more activation through this balance leg here.

If you wanna spice it up a little bit more, maybe take that right hand off. Right? So figure abs engaged here just a little bit. Nice job. Looks good. You got 5. Good. 4. 3.

Maybe bring the hand back on too. Now hold here. Little hip abduction out to the side. Right? So I really feel a glute, open up for the abs, engage, get my heels up. If it's getting too much, maybe you drop the heel down. Right? K? Nothing wrong with going back down and progression.

Right? Do what you can do for your body. Right? That's what this class is about recognizing. Right? What our body needs and when it doesn't need. Last one. And then come back in, shake it out. Let's do the other side. Alright? Bob comes behind the right knee, flex the heel, two hands here, kick it on back, bring in the end, and back. Right? Draw the abs in.

Alright? Option to float this left leg up as you kick. There's your glutes. Good. Breathe. Nice job.

Uh-huh. We got 8. Good. 7. 6, 5. Good. 4 more. Mhmm.

And then come back in the center, kick it out to the side. So the knee so try to match up knee to knee here. Right? Good. As you extend out. Okay. My heel is up on this balance leg.

You can drop it down if you need it. Alright? Do your progressions. Work through your progressions. Right? Good. Breathe. Whoo. Fill those glutes starting to kick in a little bit now.

Right? Nice. Last one. And then we'll go to some currencies, get you moving. We'll keep the ball here. K. I'm gonna face the same way. Left hand out.

Step back this time. So the before we did without the ball. Now we're gonna add the ball for a little bit of extra something something. Right? Here we go. Kick it out. Chin up, chest up. Good.

Okay. Option to have this hand here. Don't have to, right, you can bring it to your hip. Alright? Alright. If you're feeling that you have that balance and that capability, do you. Now let's add a little kick to that. Sweet. Boom. Land in it. Whoo. So this is where you might want that hand back on. Right? Awesome work.

4. Good. 3. Uh-huh. 2. And last one. Whoo, switch it on up, ball out right hand.

Left hand or right leg steps down and back. Here you go. Tap. Right back chin up, chest off. Good. The heart rate might get back up here a little bit, which is what you want. Right? Good.

So being mindful of what our heart's doing, what our body's doing, what our mind's feeling while we're working out. So when you do it work out the next day, maybe you need to do something different. Right? Maybe he's good at strength training. You don't need any you need all this stuff. Right? Do you. It's at that kick.

Here we go. Down, sweep. There you go. Your range. Uh-huh. Nice work. We got 5.

Good. 4. Looks good. 3. Nice. 2. And one. Relax it on down. Let's shake it all out. Whoo.

Bring that ball back down. Let's bring our footbar back. Down one level here, and we'll get to some mermaid stretches. K? So I'm a go with one red, one yellow spring, left knee and right leg back. K?

Slowly press out inhale lengthen. Feel that side body here and our top half. Slowly come on back. Option grab here. The right hand, left hand, overhead for your hips and rib cage.

Ah, and then slowly press it out. Inhale. And exhale. Good. So the hips from cage here. So I feel really good.

Marme is probably my favorite. Actually, really, really favorite stretch here on her former. Oh, feel so good. Get that stretch to the hips, rib cage, upper body. Let's do one more top handover. Mhmm. And then two hand twist, press it on out, drop the head down.

And then exhale as you come back in, inhale when you hit it up. Good. Just drop that head down, get that nice extension. Again, always, if this is too much for any yellow, go to one red. Right? Or if you wanna take it up, go one blue to get a little extra resistance work in and also with the stretch, which also helps with that. Good. Last one.

Good. This time, gonna duck this head underneath the foot bar so it'll go over under, bend the elbows, come down, down, down, down, down, press it out. So that's under, head comes up over top, inhale, press it out, drop the head underneath, You'll look feel your shoulders here. Press it out. Now you don't have to do this one. If that's too much for your shoulders, don't do it. K? If you're having some shoulder issues, maybe just stay here. Right? And you don't drop that head underneath. Last one.

Mhmm. Good. Come underneath. And then we'll turn around. And we'll do the other side.

Good work. K. So let's swing those legs around. Right knee in here. Left leg back. Right hand here, press it out. Inhale. Oh, good stretch.

Exhale. Slowly come on back. Bring that top hand over. Feel your hips rotate here. Inhale. Press it out. Good. Shush it outside body.

Feels good. Nice. Using your breath. Being mindful, going slow. Right? Let's do one more just because, again, these feel so good. Ugh. Exhale it.

And we have that two hand twist coming at you. Rotate around. Drop the head on down. Nice long stretch here. Come back in. Keep your arms a little bit longer here. You get a nice shoulder retraction stretch here back and open up to the chest.

And then pressing on the back, dropping the head down, and then back up. Awesome. One more. And then we're gonna do that over under. Great stretch. Mhmm.

So inhale pressing on out. Bending the elbows, come underneath, feel your shoulders here. Press out. Over top. Good.

Mhmm. Nice. And then press out. 2 more. Good.

One more. And then press it on now. Come on, and come on back in the home. Well done. K. Time for the good stuff.

Place all your springs on or reformer. This time, we're gonna do a little bit different than we're using when we do our meditations here. Wanna bring our legs out, and we just wanna chill out and relax. Zip. Hands come down to the left. Close your eyes.

We made it. And now I feel how you how your body's feeling in this present moment, feel your mind, feeling your breath. Slowing down to recover, to speed up, when we get done, bringing that awareness, exhale. Got everything in. And now long exhales slow down the heart rate.

Slows down the mind. Being mindful. You always have the options to stay here. This feels good. It's meditation. Longer. You don't have to come out when we're done in the class, and maybe you need it, maybe you need a little extra time being listened to your body, listened to your mind.

It's always speaking to you. And as the countdown from 10, you have the option to open the eyes, 10, 9, 8765432 And, I felt so good. Alright. Thank you for joining me for mindful intervals. Hopefully, you learned something different about your body, about your mind, and, have a great day.