Ribcage Placement

Okay, good morning guys. How's everyone doing? So the one area that I want to focus on for today's class and it'll happen in supine and back extension in the sideline, is that a system of connection of ribs to hips, this connection, rib, hip connection or Planck line if we want to think of it that way. So you know, in Supine we're doing really well with understanding that prone. We're getting a little bit better at it, not having such a lumbar curve in our back, but in more sideline positions today we might slow down and check in a little bit. Um, more on not having that displacement of our ribs in front of our pelvis and things to not disturb our balance and work efficiently, the front and the back of our body. All right, so let's go ahead and actually start. I'm going to have you start with your body's facing me and I'll face you and just however you'd like to with your legs in Indiana style might be fine.

And let's just put our hands on our ribs and just take some nice deep breaths. Yeah. And the sides of their ribs. And just focusing a few breaths on our lateral and posterior breathing. I might even now, I'm okay face that way. I'm just feeling that filling up of space so your hands can act as that guide.

If you press in on your rib slightly a little bit of feedback. So as we take the inhale and really filling up the lungs inside the ribs, we do get a little wider right through here. A little more volume in our thorax or our rib cage and on the exhale this area closes because we're contract and we're volunteering that contraction of the abdominals muscles through our rib cage. And again, a nice full breath in through the nose. I feel that expansion and then on the exhale, yeah, volunteer that contraction, pulling your ribs away from your hands.

Let's take a couple more and I know that sometimes when we have our hands on our ribs or our body, like I'm feeling mine is making my shoulders elevate. So let's keep doing the breathing with that focus, but maybe just lower our arms down so we have a little more chance of relaxing the shoulders. Again, nice, full breath in. You can come back to that feedback that your hands were providing, using the exhale and contract. And again, most part, a little bit more awareness too on the base of our pelvis. So the bottom sits bones can actually be coming together on the exhale. So a couple more times a breath in [inaudible].

Yeah, and exhale as we can track engaging the sits bones together. Let's take one more time and we can actually transition our position. I'm going to turn to face this direction, so let's have feet facing each other. [inaudible] well let's just take a nice full breath here. Hands right behind the knees, pull your elbows out slightly and again, the exhale. Feeling the abdominals. Pull back in toward the spine.

Energy coming nice and tall through the top of the head. Think we'll do two more breaths just sitting, gathering our energy into the center of the body. Yeah, and the exhale. And one more time starting out. Nice and simply. All right, on this one we'll be adding a little bit.

So moving the pelvis back, I think we'll go all the way down. I was going to just do a little preparation back and forth, back and forth. But let's just go ahead and find yourself all the way down. Now I'm going to need to move myself more into the middle of my mats. I've got some head room.

Okay. And so here we go. If we think we'll start in with the articulation of the spine. And so we'll have our knees bent in our feet down. And um, just take a real quick mental thought. So when we go up into that Ridge position, we're wanting to maintain the rib and hip so that we're not distending those ribs up in front of the pelvis. Okay.

So as the feeder steady engage through the inner thighs just a little bit, we're in a nice level position with the triangle. Let's take a breath in and then as we exhale, starting gathering the abdominals and a lot of pull from the tummy, the sits bones are coming together when we're working a nice slow articulation. This might be the first thing that some of us have done today as far as our movement. And just take a second. As you're up on the base of their shoulder blades. Just check everyone's place. Yeah, maybe a little more work for the bag, but come up a little bit more with played some extension there in a nice full breath in through our nose. And the exhale, sinking the upper back, the middle back through the lower back, finding that hook under the tailbone, rolling all the way down and set the very bottom.

When the pelvis and the sacrum come to level, we can take an inhale without releasing the ribs. That's that distension or distortion of line. So maintaining that line. And here we go up again. Exhale and curl as much as you can do in the abdominals. First the hamstrings and glutes second.

And if you need to with your eyes, take a look at your pelvis, check in. I like to do that sometimes and again, a full breath in through the nose. Try to get it laterally. And then exhale. Here we go. To sink down. So you're going to really need to take the tailbone under, rotating the pelvis back, the very end, the elongating again without letting those ribs release. So you actually breathe more into the back of the body. And again, exhale and curl.

Remind your body that it is okay to use the mat. Press into it. There's that feedback underneath the surface here. Nice breath in. And exhale. We're doing these opening articulations. It's a time to also check in on where you might be holding tension.

And someone we all know says tension is the enemy of movement. So think about that. If you're feeling some stuck area, just pause and breathe. I won't take offense to that at all. Let's take two more exhale. Pull from the abdominals, feeling steady on the back of the head, back of the arms. And again, inhale at the top and exhale and roll down. And Are we getting as long as we can in the lower back?

Reach the pelvis out toward the legs, so toward the feet. And one more time guys. And exhale, curl pulling from the abdominals, bringing those sitz bones together. Okay. So as we're up on our bridge position, uh, I'm gonna move my feet in toward me. Just a quick step just so I can get a bit more work underneath the base of my pelvis. All right, and then this very important to keep this plank line or rib hip connection on an exhale. Let's go ahead and try to lift our heels up and just lift your heels above the master on a more of a tip toe position. Okay.

Now as we do a lower end lift of the heels, we'll probably do about five of them. We're trying to keep the pelvic tilt and this rib line, so let's lower both heels, keep your pelvis right where it is, and then exhale, pull the heels up. Inhale, lower the heels and exhale, lift the heels up again and lower. It's okay to use your hands underneath your pelvis if you need a little bit of assistance. One more time and lower and lower the heels. Let's reach the arms straight up to the ceiling. Make sure your palms are facing in shoulders are flat on the Mat and we'll take our our spine and come all the way down.

Feel how broad you can get across your collarbone and then come down to that level position again without distending the rooms and just a quick walk with their feet together. Let's interlace our hands and place them behind the head. Maintain your elbows a little bit in the peripheral vision and everybody just take your pelvis, do a quick lift and plop it down. That's where I say Crim is. Let's stay right there and take a breath. Exhale and work into those abdominal curls or chest lift position.

In inhale, it's lower. And again, so here's that. Another place that rib hip connection. So if we hit our pelvis, keep going. If we had our pelvis in that Tuck, we know, again, that's not a connection of those landmarks, so it's ever important to keep our sacred completely flat. Inhale and lower. Exhale, end the girl. Yeah. Inhale and lower. Couple more at the tail end.

Oh, good. Checking in. Let's take this last one. Exhale curl. We're going to be here for a few breaths. So on the next exhale, let's go ahead and take both legs and fold up to the tabletop position. We're going to add a few lower and lift of just a single leg. So let's breathe in on the exhale. A little toe tap of the right foot.

It's kind of a nice position to see. You're looking down on your landscape. You can see that your pubic bone and your two hips are real level [inaudible] and out. Let's do four more and take your eyes look right at your legs. If anyone has their abdominals enough to curl a little higher. There we go. Good. And last one on the left. Inhale the keep the legs there. Let's lower the upper body.

Maintain that rib hip and bring your arms down by your sides. So even just this position, I know we all can feel this. This is still energized. We haven't let go of the, the work in the abdominals or the core. You can call it that core. Okay, so along the arms by our sides getting ready for the hundred. So access your lats, feel your shoulders again. They're flat back on the Mat. Raise the arms about two inches and let you decide where you'd like to put your legs.

So I'm going to go forward and put my legs out on the diagonal and we'll do our breaths and five and really be focusing on my sacred being flat in. Here we go. So again, this is about getting our body warmed up. Oxygen nation pump [inaudible] seven should anyone want to go a little lower with the length nine [inaudible] [inaudible] last breath. Exhale three, four, and five. Hold right here. Let's do just two times. Bring the arms up. Try to frame the head on that. Inhale. Exhale, bring the arms down. Are you still in that Nice level position? Inhale, raise the arms up and exhale and curl down.

Now just fold the knees in. Now let your head and net come down to the floor. Stretch the legs out long again, maintaining your connection rib to hip. Let's take our arms back and again, we know not to flop on the floor. The arms should be right up in line with a vision of the eyes, so the roll up. Inhale, arms, head and neck. Exhale, contract flooding.

That c curve show up in your spine. Nice. Full breath in. And the exhale pulling from the abdominals right inside the right and left hip bone. Feel that long spine connected into the mat without the distension. Yeah. And the exhale. So I'm gonna just gonna do two little things here.

Go ahead and continue to go through. Yeah. And Inhale, arms, head and neck. Exhale, curl. So if I could duplicate myself and be behind everyone at the same time, keep going. I would be wanting to pull my hands right at the base of your ribs to get you more into that c curve here. Right. Breathe in and exhale, roll back with that feeling. So if I could be right behind you, pulling you backwards. Oop. And let's take a one more time. [inaudible] [inaudible] leave your ribs back. Leave about. Alright, so let's pause for just a second here in the seeker and we'll do some pulses.

Focus the pulse that you're posting this inward and the spine to be opening in the back. Here we go. Try to bend more, bend more thighs together. See together and four, three, two. Let's roll all the way down to the mat and linkedin long again without losing that, that connection rib to hip. Okay, we're going to do a bicycle of the right leg up to the ceiling for our leg circles. Anchor the back of the hip. Here we go to the left and exhale.

Little circle around and cross and circle around. Last one this direction. Now the other way for five, the back of the head is steady. Back of the arms are steady back of the ribs down last one around and lift. Lower your leg. Let's bicycle. The left leg up to that ceiling. Little turnout with your Saigan anchor down.

Let's cross to the right and so yes, this is about the circle of the leg and the hip, but so much more. Also about the abdominal core. Last one, cross around and center the other way for five beautiful example of centering our mind with our connection here in our body. Okay, so many ways we could get herself up for the ball. Let's just do this. Rock the knees in and bring yourselves up. Okay. Balancing in your balance point position and find yourself in is a small bowl. If you need your knees to be slightly open, you can, and we'll do six repetitions. Guys, roll back to the shoulder blades on the inhale coming up on the exhale.

Try to put your brakes on and again, inhale, roll back. Exhale, curl up. Little shoulder check. So if you can find that roundness deep in your lower back can go to more roll back and up. And last time rolled back old right here. I magically did mine and was real fac.

Ah, okay. So our single leg stretch will go into our series of five. I think we don't need really any clarification, but if you can, let's maybe get a little higher in the chest lift so we're not holding on with the neck. Okay. And feel you're a shin. Almost pull up into your hands. Shoulders down the back. Now let's go ahead and do the two breath change beginning now and sure. Yeah, let's pick it up in the torso.

Sure. Four and three and two and last one right there. Wearing by the left leg in. So take the arms out by the yours again, legs on the diagonal. Let's breathe in. And just today, simply exhale, hands to the knees without the circle of the arms. Open the shape and Ah, close the shape. Getting your of a perfect opportunity to look at this connection two more times.

Say crumb flat and contract. Pull in. Last one, open and good you guys, let your head come down just for a quick second. Okay, let's just take the hands behind the head. Straight leg, lower lift, and then we'll come back to the scissor in just a moment. So again, an inhale, get ready already in the core. Exhale, curl your torso up, extend the legs. So let's check in and flex the feet. So find how low you can take your legs. Right now we're all probably going to be at a little different level. It's where you can go and feel this connection. Stay there, exhale, bring it up. And again, you want to be able to drop those legs, hold them there for a little second.

That's it. More challenge for you personally. In exhale, bring them up one more time. Hands behind the right now the leg down on the map. It's there just lightly if it feels okay, can you go all the way? Yeah, and feel that extension from the hip. Don't double pool in. If you'd like to go for the flexibility this morning, you can get that leg to come pretty close into the chest, but it's still again about this level position and the rib and hip pull. Pull again and pull a little brisk.

Should speed it up a tad. Cool. Cool. Cool. Cool. There we go. Thank you. Thank you. Last one. Good. You guys, bring everything down. Rest and turn the head side to side. Okay. Once again, let's just take the hands behind the legs. Rock up today. Let's go to open like rocker. Alright, so hands at the backs of the ankles at the ankles and find yourself in your balance point again, knees are open toward the elbows.

We're back a little farther off of our tailbone and sits bones and then just take a moment to elongate through here in the waist. Have a little more pull upward on the waste area. Look straight ahead. Can you broaden the chest without popping the ribs out? That's why we're going to try to come back to this point. All right, and extend the legs.

We're in parallel and we're trying to be within the frame of our mat. Keeping the waist long. Let's go with six again. Repetitions. Inhale, roll back, looking down at the tummy. Curl up and whole again. Pull into roll reach.

Ah, and pull in to roll. Elongate across the waist. Three more. Look into that. Our articulation of our lower back last time. Inhale. Exhale all the way up.

Nice guys. Let's lower I bring the legs together. Okay. I think we'll go into a little teaser position. All right, so let's take the legs. Allow them to go down a few inches. I like to think toes and my eye level and arms reaching forward. [inaudible] shift your weight or your position of gravity back just a little bit. [inaudible] and then leaving the legs here. Let's roll our spine down.

Try to really hold their legs. Space. Hold right out there in space. Articulate. Now this is tough, but can you keep your legs, their arms down and hold that rib, Kipp connection? What? Hold and hold. And then let's bend the knees, bring the hips in and just stretch. Okay, so placing the feet down.

I'm gonna move us into the shoulder bridge exercise. Another example of the connection and we'll be adding our leg up and down. All right, so separating the feet, sitz bones with the part again, arms press nice and firm against the mat. Steady the head and get control in this area. Inhale, get ready and exhale.

In my draw in close, it sits bones and again, articulating through the back. No, often we'll forget that we've got muscle control in here in the inner thighs and the support we need help us with balance on one leg and also the movement of the of the working leg. Okay, so it's again, okay, if you need your hands underneath your pelvis, there's a little guide where sometimes I'll see people put the hands on the front of the ribs. Either way. Let's take the leg that's closest to this flat wall up here and extend it out in line with the other thigh and just hold your position. Yeah, so we've got both eyes at the same plane. This looks so good. Nice flat lines like an airplane could take off from your shoulders, across your chest and up out your foot. Okay, now let's lift that top leg up on an inhale and exhale and lower it down. It's okay if you want to go a little lower.

If you can maintain your core position, breathe in and lower down and inhale and exhale lower. Here we go again and and yeah, you, whoops. Excuse me. Use your standing leg. That one. It's on the floor. Push into it to lift your pelvis higher. That's right. You got it. One more time, man. Up with the leg and down. Bend your knee and let's roll down your back.

Okay. Other sign and here we go and curl other songs. Stand firm on that. Standing leg tail under rib. Cajun. Annie. Here we go. [inaudible] do you need if you'd like to or need to do anything else with your foot.

By all means, you can, again, if you'd like to use your hands for a little support, although again, it's looking very solid. Trust a standing foot, press into it, press higher. Use this inner thigh a little bit too. More up and lower down. And last one, lift and lower down. Step that foot to the mat. Re then, and then you guys roll down, contract the belly and let's come all the way down. Great. Okay, super. Let's come onto her. Stomach is now and it's fine to have our head spacing into each other. [inaudible] and then go into one like or a single leg kick. Alright, so let's first come up onto the elbows and we know this is a really good place to check into that.

Right now there's no support or connection that I'm working on unless I volunteer it. I've got to go in, bring my ribs toward my hips, my hips, up toward my ribs, and then if we can let the chest broaden forward and somewhat pull up to the ceiling above us. All right in that that forward and up extension might tempt you to push those ribs out. So work inward. Let's take a breath. We'll start with our right heel and pull. Pull. Yeah. Again, you can point, flex point, flex. Shh, Shh, shh, shh, shh, shh, shh. For more and hold the foot down. And then let's simply come over.

We don't place your hands stack in your forehead. Write down on the hymns and go in at the correction rib to hip plank line on the front of your trunk. It probably will shift your weight to the pubic bone. Bring your legs together, take an inhale and use the exhale. Let's go ahead and try to float the head and the legs up at the same time. Let's see if you can keep more of your weight on your pubic bone.

You are going to press your elbows down against the mat slightly and let's breathe in and use your exhale. Come down as if you weren't allowed to put your belly and down on the mat at all. And again, exhale as we lift legs up, chest up, focusing on the weight right at the base of the pelvis. Breathe in and exhale as you lower as if you're not allowed to put your belly down at all. Two more times. [inaudible] and although this is not really a classical plot is extra, so it seems to make some sense on the connection in the front and exhale as we lower. One more time. [inaudible] all right, well I'd like us to stay there with the tour so you can lower your legs.

Move one hand in line, Getting Ready for Swan. Bring your torso down. Same principle as if you're not allowed to put your belly down. Let's take a full breath to come up to those one position. Reaching out through the chest and the [inaudible] top of the head. This is where it becomes really clear if you're a dumper in lower back or if you can maintain that strength in the connection. Okay. And coming down, bending the elbows and reach your chest forward on the mat.

Just two more everybody and coming down [inaudible] one more time. Here we go. [inaudible] right there. There's even more. Maybe we should hold for a second. It's a little bit and we think we're there, but I know it's nice to have some hands every now and again. Right? Okay. And Bend your elbows now guys. Looks really good and come all the way down and let's go ahead and arrest and push yourself that to rest pose if you'd like or that cap position either or [inaudible] and I could go on with more back extension but I really, I would love to have us get into some side, uh, body position and organization. So go ahead and face the front.

Let's have all of our heads that way first. And your body lined up with the back edge of the mat, hand down in the kickstand if you'd like it to be there or it can also be up on your thigh and your hip. I'm going to let you decide where you want to get set and then the legs bring them forward. It might feel best to put them near the front corner of the map. So there is that little diagonal and I think that's a place that can get a little bit precarious on what's this doing, what's the ribbon pelvis doing as the pelvis tucking forward or the ribs throwing themselves forward. So you really feel that line and connection even when the legs are forward.

Now last week we did a little extra oblique work from here. I think we're going to repeat that this morning. So let's take a breath to start on the exhale from the diagonal place of your legs. Go ahead and lift your legs up and just hold them there. Okay. And then on the next inhale as low move our legs back and line with our pelvis. If we were standing upright, we'd be on two legs.

Exhale and fold right here after hip joints and move the thighs forward and then move the legs back in line with a pelvis and exhale and pull the legs forward. Are trying to keep your legs pretty high off the mat if you can and exhale and full good and open and full. Come on in a little farther, two more times, and down to right in line with your hips. And exhale, full access the upper abdominals right here also by your ribs. You guys a little more. Yeah, and inhale.

And then keep the legs in line with your hips. And let's just hold this position for a couple of breath. So this is very much like if we were standing on two feet up in gravity, having a conversation with someone in a [inaudible] stance, maybe we'll go to [inaudible] stance. We wouldn't have our ribs thrown forward, we wouldn't have our tailbone thrown back. Let's go ahead and just put the arm on the thigh in case you're not there yet. And so there's the how that can help our balance and sideline organization.

So if don't do it, but if you were to arch your body where your ribs forward, chances are you would fall forward. All right, so let's go ahead and lower the legs. We're gonna come up and do just a little mermaid stretch. We could spend a lot of time here, but let's not, let's move around. This will go your feet. To the other side and we'll do those pieces on the opposite side.

[inaudible] is it helping to think of that area connection? Yeah, it's looking good. Our balance looks good this morning doesn't have as much wiggle front back. Okay, so legs are forward. [inaudible] I didn't have to say it on the first side because we were also checked in that our hips were stacked perfectly. That is going to help in this connection. Light hand or hand on hemp.

Lift your bottom waist just enough that you can slip your hand through. Let's take a breath. Exhale, contract and lift the thigh. That's all right. So, and on the inhale, the legs are going to come back right underneath these two hips. If you wanna use your eyes and see, I have to be careful not to take them too far behind. Again, that's going bow the lower back. All right. And then exhale and full and inhale and unfold and exhale en contract, bringing the thighs forward, trying to keep them pretty high above the floor and inhaling, open back.

And again, it starts here. Exhale, size, come forward and inhale and thighs back. [inaudible] couple more and forward little bottom waist check, little rib check. And last one one exhale as we come forward and in wow. And inhale legs back in line and just hold the position arm on the waist. I can find the simplicity here.

[inaudible] given that stacked hip over hip triangle plank line, I lower both legs. Top leg swings back. Okay, inside stretch. So we're going to do one more a side organization that's going to be the big one up on the knees. Okay, so go ahead and face me again and up on high kneeling. So I'll say it knees right underneath the hip bones, pelvic bones and engage again through your inner thighs, just in your setups so that you're not spilled outward in outer edge of the knees. You find some connection here. Let's bring our arms up to the signs. And on your exhale, let's just go for it. Okay, we could break it down, but I think going for it might feel kind of Nice. So the hands going to come to the floor.

The left leg will come out to this side and for today just place your hand behind your head. Okay. And last week we worked a little bit on the elbow up to the ceiling. Really reaching this upward. Here we go. This guy can come up wearing the sternum can lengthen forwards that okay. Yeah. Yeah. Everybody I know it's grueling on your thigh.

If you need to lower your leg, you can. No takers. Okay. And up rib, hip rib, hit playing Klein through your torso. We're only gonna pull us the leg up and go a little higher and higher. Higher, higher and higher. Good. I know we're almost there. Sure. And four, three, two and lower your leg all the way down and then just come all the way back up another day. We'll work on the breakdown of getting in and out of that exercise.

Sis looked good. Here we go. And side bend to your left. Think again. Our body throws it. The ribs out in these harder positions. We're asking a little bit more of the back than we are of the stomach. We want the balance of front and back elbow. If you need to look down your front, your ribs in your tail might be coming under a little bit and we pulse. Good. Watch the ribs, watch the ribs to show.

Sure, sure. And for three, two, and then the knee. Bring yourself all the way up. Let's just sit back, lower your forehead toward the floor and feel free to shift your weight to one hip and then over to the other hip so that you stretch out those glutes and the hips that we just contracted. Okay? And we'll do just one last exercise today guys. Let's crouch. Well, crouch down.

This has nothing to do with the plane climb or the rib hip. Place your hands forward of your feet. Stretch your legs. I want to have us a little more weighted on the front of the feet than on the back of the heels. If you have it available, bring your hands closer to your feet so you are closer here, chest to legs, but you have that lift in that scoop in the tummy and you can have your feet all the way together or slightly separated. Okay? Just three times. We're going to Relevate or bring our heels up, lift the heels, lift the heels, and really I want you pulling into your stomach. And then as you exhale, lower the heels but not shifting weight.

Back to some little kiss. And again, a pull up and uh, lowering down. And one more time a lift. Pull into the abdominals and a lowering. Now before we do our roll up to finish, bend your knees, let your head come up for a little air. And then one more time extending through the thighs.

Leaving the weight of the head hanging down was full breath. Breathe in and everyone is slowly rolling up with straight legs. Leave the head dangling. See if you can trust shifting your weight forward. Now before you get finished and walk away, making sure that as you come up and you can stand on two feet, you, you can acknowledge this connection in the front as well as in the back and just hold yourself there. It was a wonderful way to stay connected in some simple thought through a whole hour. So thanks everybody. Nice class.