Freedom of the Body

Let's look out the window, this one big one and then just sort of March it out, or not March, but just sort of loosen up your body however you can and then find a parallel stance. Once you've kind of shaken anything out that you can tangibly feel needs to be shaken out and from there shift your weight forward. This is how we do it. Sometimes shift your weight back and let yourself wave tonight, like literally sort of wave. It's a natural state of our body. So we'll just sort of let that happen and then we'll kind of tighten it up a little. So you might feel the front of your body, the back of your body. Sometimes the back of the body is the part that's less noticed.

Find a place where you have a subtle lean from the ankle joint forward. Not much, but just enough to kind of kick in some energy, not muscles necessarily. Take a deep breath in and exhale, become heavier in the skin and the muscles or whatever. You kind of feel weighted on the bones. But let the bones just be there and light. And again, take a deep breath. Maybe you can feel the lungs, push the ribs, push the arms out on the inhale and exhale the low neck lengthening as you blow out your air and just allow yourself to lighten. Do boys will be boys in here.

You all can just keep watching an exhale. Let's go ahead and let the head go forward. Just the head and the shoulders, but nothing else. So essentially like you're doing the hundred but you're not tightening up the arms or anything and then just pop back up easy, not too much work. Inhale did again. Exhale this time, let the armpit slide towards the waist and let that be what pulls you forward. But notice you're not collapsing at the waist.

There's still space at the waist and hip. Pop right back up. Make it easy. Exhale, go up to go over and go a little further this time, so now the whole back is gonna round. Keep going and keep going. I'll go about halfway from normal. I'd naturally, not naturally, but I do turn my arms out here. I need to make that a conscious choice of the palms face each other. Inhale and exhale. Just roll right back up. Not too much thought in the roll up.

Inhale, exhale. We're going up to go down. You might feel the front shortening a little as the back lengthens, but the waist is still long. No matter where the spine is. Let's go to the ground. If you're able to, feel free to bend the knees. In fact, everybody bend the knees a lot, but as you do, let's not make it just hit flection. Let's go into spinal flection too, so pull the tail underneath you a little. Exhale, straighten the legs and roll back up. Kind of making that a, I don't want to say less controlled, but unless you're super stiff right now, let's make it like a rubber band has been let go. Not that severe, but just easy backup. Okay, here we go. Exhale down. This part. Yes, kind of take your time. Feel for what's going on and I'm not trying to rush it. I just sort of want you to lighten up. Inhale and exhale. You'll feel the weight of the tail.

Just going to spring you back up and just to make a point, we'll do too. You can go as little or as far as you want to go. Just kind of fast down and up. I don't really care what the breath is at the moment. I'm doing one more, just easy. And when you're there, take your time. If you need it, turn your palms outreach up. I'm going to lace my fingers and turn them up and shrug the shoulders way up.

Bring those, stretch the lat, stretch the waist. Keep it up there and then press your hips to the right. Reach to the left. The feet are still balanced. Push your hips back to center. Lift up and switch it. Still got those shoulders up, pushing the hips out to get that stretch and come back to the center. Keep the waist long with shoulders down, Lisa, fingers behind you.

And before lifting, just reach down with the arms and just for the sake of knowing the difference, let's check the ribs pop out carefully. Reach down again, lift through the chest and pull the ribs back in. You might at that point have to draw your chin down and then lift your arms. If you hyper extend, you won't feel it if you do probably. So try not to hyper extend lifting the arms up, bend the knees, take your tail one out, a little tiny arms a little and hinge forward. Oh for it. All the way over, reaching those knuckles to the sky or even over your head.

And as if someone pulled you by the hands, just come straight up your back around. Now tuck the tailbone under and eventually your hands. I'll come down and let it go. Okay. Yeah, kind of Daisy. Have a seat facing in. Let's start. Um, for the moment with the legs straight sitting tall.

It's taller. You can, you might have to bend the knees initially. What do you want to do is lift, lift your right button and move it back to your left and just walk back. But keep your back super straight. Super straight. So they'll leg lifts off the ground and my feet came apart by the way. Okay. Tall, again, flex your feet and go forward on to just kind of feel and let your spine rotate.

It's not just a wattle, it's let's make it bigger. This time I'm keeping my feet flex somehow it makes me feel like I'm going further, so we're going to pick up the hip and rotate it. It's not so big, but just so you feel that action and go forward. I can get you all to do anything. I love it. Oh, the games of, of these instruction. I have no idea what that's for. Just kidding. I'll tell you later. Here we go.

Roll down. We're going into just a few pelvic curls and what? I don't want to tell you what I want to do cause every time I do, I don't do it, so I'm just going to do it. Open up the chest. We're going to peel up the feet. You feel them, but we're not going to push into him to go ahead and unwind your spine or wind your spine however you see it up to your shoulder blades and roll down. I'll give you breath later. I think sometimes the day can be so controlled. Just go again, roll up. You know where your bones are. Feel for them, feel for yourself rather than what you're supposed to do.

Right. There's a concept. One more. What do you use? What do you call up when you know you're going to do something right? I'm going to do that this way cause that's how it's supposed to be done. Do you over-commit certain things in your determination?

I do. So this time I'm gonna tell you what to do and you can boycott or not without the use of your feet or your glutes initially. Think to draw the pelvis toward the chest and stop and then just check in. Does it feel like you did that? Release it back to neutral and then slightly R-CHOP, but don't just, what could I say? Don't throw the ribs up to arch. Try not to move the ribs and rather use the low back muscles.

It's subtle to press the tailbone into the mat. You're not going to get far if you don't move the ribs. Right. Just the action. Just so you know you're in charge. But yeah, it can be easy. Just do one more of those using the abdominals to roll the low back into the mat. No tension in the neck and you don't need it. You're not even getting near it.

And then do the little small arch again via the low back muscles. All right, settle into level. And Ian Hill prepare will go up two more times. Exhale, going all the way up. Now you can start thinking about, okay, am I are my knees balanced? Meaning they're not splaying. And then from here, if you could squeeze your glutes as tight as you can without changing your shape. I'm assuming you've got a straight line shoulder to me and I'm seeing some good form, then lessen the glutes. But as you lessen the glutes, deepen the abs. So there's a, the energy's got to go somewhere. And I do think that's what Pilati is all about.

Where are you going to put your energy? Inhale. And we're going to soften our way down. Not overthinking it too much, even though I'm giving you tons of words, inhale at the bottom and exhale to go up again. And just make it feel good. Okay. This time though, now that we're up, you've got your shape. Do only what you need to keep the shape as far as the trunk and the legs are concerned, but with your arms starting at the back of the shoulder, press the back of the shoulder into the mat. Elbows are absolutely straight.

Press the tricep into the mat as hard as you can without letting the shoulders up. Press the forearms. I can barely touch on one of my farms, but I'm doing the best I can. And VR, not so much in the palms. They're just flat as I can get them, but feel that upper back. Feel the arms. You can press as much as you want, but then check in with your neck. Loosen it up. Can you separate the energy there or is it arms automatically tied to your neck?

Take an inhale. Exhale. Keep the pressure in the arms if you can, and drop the chest about, mm, I dunno, a couple inches, just the chest. The hips are still there. Then chances are you're either going to have to repress the shoulders down or you might have to even widen hands, but instead of doing that, let's just go down a little bit further. So I'm about, I don't know, maybe halfway in my mind anyway. Can you imagine lengthening the crown of the head so it's just like you're being pulled, but your head doesn't come off the mat and the arms are still strong. Take another inhale. We're going to finish this by going down all the way. What?

LA, when you get there, the tailbone goes down. Curl the head, neck and shoulders up. I'm still pressing the arms into the mat and then at the last minute they're coming off. Okay, so for tonight, look at your wrist and let them be higher than your shoulders. A little inclined. And rather than just raising the arms, press the shoulders down, like make that happen. The leverage. Beautiful. From there, both arms up, looked right between the knees or Anthony's. Maybe give me inner thigh. Exhale, press down. Again, inhale, the challenge being, can I do it without moving my trunk? Of course you can.

One more and down half of one up. Put the hands together and just have him side by side and down on the front side, either side. It doesn't matter if that front, I think window, inhale up come center with your body. If you didn't inlet the upper body, go the other way and up and down. It's like, can you imagine you're still pressing on just sort of linking my thumbs. Can you imagine? You're still pressing on the mat with that resistance. So it kind of comes from under here where to the front? Under the armpits. Last one to the back.

Come to the center, separate the arms, let them come. If you have room to go to a T or a low V and then reach right by the legs, press into wherever your wrist or arms hit. Press into it so it's energetically squeezing yourself, but not letting the shoulders come up. It's not just the hands. Not here. Straight arms. Yeah. Good. Good. Okay. So wherever your hands are, see if you can get them further so that you're pressing more with your forearm rather than your hands. There we go. Okay. You can go down, bring up your knee, gently feel your anchor and the upper body. Again, you don't have to put a lot of pressure back.

Get those shoulders down if you can. If that puts tension in your neck, you might have to get a little pillow. All right, let me know if you need one other like that. All right, from there, leaving the arms down for now. Lift the hip and the back. Lift or pick a hip lifted. The knees are glued together to come towards the front here. The shoulder doesn't even begin to leave that ground while you're here. Press that opposite arm. The one that's in the back down. Really push it down.

Not to push you over, but to prevent you from going over XL center. Anchor that front arm, that shoulder, come up in heel over both arms or having weight in them. By the way, exhale center. Just one more like that, just so you can kind of feel that and then we'll make it a little more squirrely over to exhale. A natural tendency would be to have those shoulders creep up so when you come through center, check that out. All right, now let the arms go out to a low V or a tee. If you've got the space and really reach long palms are up fingers together. Let's go over. Shoulder still stays down. Exhale, center, and to the back. [inaudible] don't even go further if you want.

If you do go further than say 45 degrees. Look the opposite way so you get the full rotation and up to go over two to ago. Energizing the arms. They are there just to anchor primarily, but let's, let's take up all the space we can. All right, bring in the feet down. Check this out though. You're going to be ready to pick them back up again so you've got some energy in the back. You're going to touch the toes on the mat. Take an inhale, exhale, feel the front of your trunk scoop.

Don't change the spine and pick those legs right back up. Just be on 90 that I'm come in. You didn't change the spine there either. She didn't round an arch. Inhale, press him down, exhale up. The minute your back starts to move, you've got to stop that action, right? Find the control. Sometimes it's just an awareness. Inhale down. Exhale up, start relaxing legs here so we don't get too hippy.

It's definitely hip flexor work as most of our work is probably all of it, but we minimize it. This'll be the last one here. From there, go to 90 if you're not arms come up, turn the pumps away. Shoulders are reaching were going into the a hundred inhale, exhale. Curl yourself up. Press the air down in a way and inhale, two, three, four, five and so how does the hips, right? It's a sense of drawing together, but not up and under. Is this three possibly four.

If you recall the arms, the tendency is going to be over time to let those shoulders creep up on you. Put them down. If anything, let those hands be higher. I'll call this five inhale, two, three. You can tell me if I'm wrong. Oh, Oh, good. In and out, huh? Dandy. Oh, and I know where is Andy. Oh, well, we just won't call it out. Can we do two more rounds? Whatever that ends up being. Good reach. Inhale, two, three, four, five and out. Two, three, four, five. That'll do pull the knees in.

Once again, set the feet down. It's gonna be sorta easier. Now that you're heads up, exhale, scoop them up. Don't change the back. Inhale down. There's a disassociation that has to happen there. If you squeeze your butt too much, you're going to be picking it up. We don't want that. And now put your hands behind your head.

Push your head backwards. Literally feel that and then curl up more. Even as you press your head backwards, that's going to work. You hopefully extended one leg. Check it out. Is one knee turned out at all? No. Almost crossed the legs. Don't do it, but almost.

See what the long leg is pointing to and change it so that the other foot's pointing almost to it, but maybe a little to the right of it or the other side of it. Ready and press Hawaiian one. Push your head back, but bring your body up and three, three reaching. Reaching, come on. Oh, I feel it a lot. Let's do one more breath cycle and out. Both knees in. Let your head go down. Push it down. Now it's down. Push it into the mat, but leave your elbows slightly up or maybe more than slightly a little bit. He pushing your head backwards into the mat, but because of the strength of the abs is greater, you're going to lift up, but your head still gently pressing back. From here. We inhale, stretch the legs away. Come on, stretch them, stretch them.

Press your head back with curl higher. Suck the legs back. End very close to your nose without picking up your butt. Inhale, stretch your mouth. Exhale as you come in and try to hug your knees with your elbows, but don't pick your butt up to do it or totally crane the neck and he'll open the elbows wide. Exhale, squeeze him in. I almost reach. If I go any further, I'm going to come out of form. Inhale out. Exhale en one more time. Inhale out.

What's that face, Emily? Is that, is that a, I loved the feeling. Okay. Go ahead and go down [inaudible] yeah. Did you feel it? Okay, good. Okay, well then you don't feel a thing. Go right back to work then from here we curl. All right. [inaudible] press your head back. But your finger on your own finger, on your sternum or right in the middle of your chest, are you as high as you think you can be? It's not about the height, truthfully, without, without going any higher than wherever you are. Draw the sternum down. Yeah. Does it mean anything to you then at that point? Can you go forward a little? Not much. You're already there.

Probably it's a thought. Pick up the Lake closest to the window or the front. Other like stretches out, twist to it from that place you just dropped. Change it. Get over there and hang out with it. See where you're at and here we go. Reach, reach. The hips are not moving. You have time to do a quick glance of your S, your hips. If if we over-rotate and we are in fact trying to rotate, the hips could swivel, so watch for it. You get four more. It's one, one N two brief two, three, three and four and four. Center legs go up, arms go back behind you for the moment.

Don't put them on the mat. From here, can you tuck the tailbone up and let the light still point straight up to the ceiling? Hips up, come up and then put it down. It's so small. If that's not accessible to you and probably the contraction is, but maybe not the movement. Keep going. You could lift your head, although not going to be any easier. It's just going to be maybe a little more manageable. One more from there. Reach the arms down by your side. You know what the feeling is on the back of the arms like before. Try not to back the legs up or bring them closer, but go into a rollover.

I recommend squeeze in the inner thighs. Exhale to go. Oh boy. Hit horizontal. Okay. Flex your feet. We're not going anywhere yet. Push your feet. Press the inner thighs. There's some abdominal contraction, obviously separate the feet if you can lower them, you do. And now from the chest, from the throat, start bringing it down. Oh, but continue to feel the back of the shoulders on the mat. All right. You know the deal. Let's go a little faster. I'm going to lower the legs here.

Up to go over piercing the back wall. Inhale, flex. Push the air as you separate lower, and now we don't just collapse. It's not just a stretch. Circle down and around you. Inhale, exhale. Over. Inhale, flex, separate. Lower. You basically want to be looking at the ceiling.

Resist the temptation to look at the belly too much. Let's reverse it so you open to a V. exhale over. Inhale, flex close. Now can you energize your body to your head and roll down to push the feet away or lengthen the legs away from you even as you're coming down to the mat points. Press away. Circle and around. We go flexing close, bringing it down.

Even on the circle down, you're pushing the air away. Last one up over. Flex. Close rolls down. We'll leave the right leg up, let the left leg come down, point the right leg, different order here, reach, reach, reach, and um, for now keep the like basically parallel settled turnouts. Okay, leave the hip on the ground and crossover just over. That's all. I'm not doing a circle yet. Okay. Pull the hip down into the mat and then come the other way. Open it up. Hips are still down. Bring it back again. I'm changing it. A little crossover.

Now that you're there, flex the foot, push the imaginary wall or ceiling away to lift the hip. The shoulders are still pressed down. And then bring the hip back down first. Go ahead and just keep the flex foot all the way over to the other side and backup to the center. All right, so I'm going to flip flex foot. Basically parallel leg for leg circles. I'll do a full inhale and a full exhale. Here we go. Inhale around, exhale and inhale and exhale.

Stability everywhere else is what matters. One more breath cycle. Other way to get around. Inhale, try not to turn the toes out now and in and out. Two more cycles in to go out. One more time in to go out, point the toe, bend the knee, let it crossover for a stretching. Do whatever you want with the down arm. Enjoy [inaudible]. That was, we're not going to be there long. Bring it back, stretch the leg out.

Bring the other one up and it just so that you feel centered right. For now, toes pointed. We're just going to drop the leg over the body, keeping the hips down, kind of feeling what that stretches right. Then open it up and go the other way. Noticing that the other hip stays totally down. Hopefully both shoulders also come back to the center. Flex the foot, actually leave it pointed for now. Cross over again.

Then flex and push, so the hip now comes up. Preferably not higher to the shoulder. In other words, you didn't hike it up to you, but you just lifted it off the mat. Come across to open the other way and then back to center. Leaving it flexed for our leg circles. Crossing the body first is inhale and exhale. It's like if you can just find your anchor points, everything else gets to be easy. One more cycle, other way in, ELA around, so maybe our freedom is a little smaller or sometimes still find the anchor last time and there's this exhale and pointed toe to bend the knee and crossover.

All right, bring it back to center. If you could reach the arms back overhead and, and for moments, stretch the spaces between the joints, whatever you can think of, the hips, the shoulders, the arms, the back, everything. Get long, long, long, and then exhale yourself into a little more compact package for a roll up. Press that sternum down again and that same spot, let the arms come forward. Exhaling up, hugging the space in your long inhale. Ashley said just a tiny bit taller. Yeah, it's like you'd just pick yourself up and you can be around it.

There's nothing wrong with being around it. It's just up. There we go. Exhale down. We go and reach back. Lightly touching. As soon as you do, you come back up. So you really have no big change in terms of I'm starting and I'm stopping to the end and I think it's think that the exercise started somewhere in the middle because there's no real energetic heaving going on despite what it might feel like. Press the backs of the legs down. I'm giving us two more and in fact you can blend the breath, but I do have a breath pattern or we do, it's inhale, lift, head, exhale, the lift off, making sure you don't hold it, keep the shape at the spine and you are the lower spine. It's a sift. Shift yourself forward rolling like a ball [inaudible] to make them really good tonight. Open it up at first and do squeeze the glutes a little bit so that you could rock back and forth and nothing would change. So here we go. Inhale, roll back, exhale up. Hold in here.

No sense of having to drop out of it. You S you think it right? That's what real always is, is just think about going off balance and it'll be enough. And it's right when we overdo it as when we kind of have to recollect ourselves in the back. They're trying to do it without our heads. We'll go to Mark without our heads touching one more [inaudible] or if you need to slide back to otherwise we're up for a spine stretch. I'm straight. [inaudible] flex your feet.

So yeah, there you go. A little more on the right foot, Emily. Good. You do what I do? We do the toes all the time. It's not the toes. It's the ankle. Okay, here we go. Inhale. Exhale. Yep. Your head's coming down, but just stop without, I dunno. Halfway. And then ask yourself, did that sternum point that we did a minute ago, did it come in and up or did we bypass it altogether? Tried to try to put a little attention there. Were down, take an inhale and exhale. We come back up kind of easy on that return.

But there's definitely working. Inhale. So as we go, is that spot there in the sternum? It kind of pulls in. It doesn't shift you backwards. It's just a, there is something going on there, but it's not a big change. Muscularly inhale and exhale. Push the imaginary wall away to help you back up. I'll add the back extension. Exhale from here. Think to lengthen your spine on the diagonal.

Let the arms be secondary to the spine, kind of right alongside. Good inhale, get longer in that forward direction. Exhale round over and start rolling back up. Making a little adjustments in your body. Inhale, continue the energy up. Exhale down. Inhale in the back extension, trying for arms alongside.

You could always put the arms down that works to exhale round over and up. If you've done a zillion these, I'm gonna ask you to think about the bones. Feel, what does it? 24 vertebra, 33 who never. 24 that can move at least. So let's feel those. And we go, good thing. Anatomy classes next week. Wow. And down we go, but doesn't really matter anyway, right? You can feel it.

You can feel where you can move or where you want to move, but you can't. And adding on, take it down in here. Finding the line. I'm looking to work the mid back in between those shoulder blades. So flex your feet stronger, just sitting. Really energize.

Can we get longer as if I, and you're fine Mandy, I think, but I'm just going to say this. If I pulled you that direction and then from there gently press the arms back Hawaiian to it has no bearing on your spine in terms of movement. Good. So Aaron, Lord, are you going to watch those ribs? I think they're okay. I'm just saying I'm going to watch it is what I should say because I am, let's go for more. One, two, three and four. Inhale, get easy on it. I know you can feel your upper back, but just get easy in the arms and exhale round over. Roll yourself up.

Somewhere along the way. You can either go into the the transition where you shift back and bring the legs up or you can just bend and bring them up just behind the tailbone. And beyond that, I can't really say exactly where you want to be. It should be easy not to wobble wherever you start. And this is where this is your home base. Before we go any further, find that spot. You just worked in your upper back and feel it and then inhale back just to the shoulder blades. Exhale up and grow into it.

Inhale back. Exhale up. Every day is different, right? So you can pay attention. Okay, that one I've, I went to much power, little less power this time and okay. That time I wasn't going to get off and you feel I'll shut up so you can do that. Three more. [inaudible]. One more.

I forgot. Luckily. Plus fee. Leave them there. We'll walk down this. Leave the legs just slowly lower yourself down. Arms by your side. Legs come to 90 and inhale. Tilt to the front theater lined up, circle around. That's your exhale. Back to center. Making like a D shape to the back. Inhale corkscrew. Exhale, boom. In our front. All right. You could do it slower.

You could do it a tiny bit faster probably, but the main point is that it's under control. Last one each way. One more. All right folks, we're going to do it. Do a roll over. Preparing for scissors, et cetera. Xcel over, I should me my upper arms in closer to myself. Palms are up. Bend the knees so my elbows are bent by the way, cause I'm going to sit my butt into my hands without falling over. Here's the trick. There is no trick, but here's the tip length in your back first, but leave your knees heavy, right? So I'm kind of using my upper arm and I'm lengthening my back first.

Then I arched my back a little and set my hips into it. So I'm in a tiny bit of extension on my back. Yeah. If your arms start to take all the weight, it means your butt's dropping too far away from your face. You've got to bring it back over and up. You'll be all right. All right. Take one leg away, one leg over your face, but focus for now on the leg that's going away from you.

As you lift your hips to the ceiling, take weight out of your hands. Pulse, pulse change, pulse, pulse, pulse. Pulse starts to feel too much in the wrist. You got to lift your butt up. You've got to use those back muscles. But even more so the idea of almost staying in a rollover position and last one hold. You can either stay there or the leg that's furthest from your face. The thigh presses down even more when it cannot do any more. It bends and it skims the floor and you come through, press that thigh away from you and cycling through each leg.

[inaudible] change directions at the top like Benz right in next to you, but reach down and then you hit that split for a brief moment before the other leg Benz. Press for rest. One more. Let both legs go over the top. So you're in a rollover but you're not just hanging out right. The abs are in the glutes are sorta tight. Arms are down. Either roll out of it and take a break or take one arm overhead slowly cause your balance is about to change significantly. Other arm overhead, the hands are on the floor. Flex the right foot and put it in the hands.

The hands are on the floor so they come together there. The other leg is straight up to the ceiling. Come on straight up like someone's pulling on. It makes it easier and slowly change. Watch that you don't swivel the hips. The waist didn't change at all. Reach that leg. Feel the back of the leg change.

It's typically is a pulse pulse, but I would rather you not do that and see if you can just change the legs without the body moving. Other than minor adjustments and switch. Good John Pace. I'm going to do one more per side or make yourself even [inaudible] then lower the legs into your hands so each Han gets a foot and slowly rule yourself down the feet. Obviously come off the mat, arms off the mat. When you find sort of that good spot hang out there. Maybe you can even bend the knees a little if you wanna rock side to side or if you'd like it and forth. You can do that too, but less do you get too comfy? Benji's fee go down. Shoulder bridge so the feet are slightly part. We were rolling. Hmm. This is familiar to take the right leg or one leg straight up and for today, let's just stop the leg at the knee as it comes down, but can you reach it any further without push pushing into the back of the knee so there's not a lot of energy in the knee.

And then up flex and down to the niche and up and down. Just one more. Bring it up and change legs their leg up. Press it down on the knees and you know where that is. Reach it longer. There's a tendency to tighten the front of the leg too much. We don't need it there. Here we go. Up and down.

One and two longer each time. Three go. One more down. One more up. Return the leg. Inhale and exhale to roll down. Once your hips are down, bring the feet to parallel or 90 90 these bam. Curl the head. Neck and shoulders up. Holding on behind yourself. A little rock. One or two and then come up.

Okay, nice. All right. Little a teaser prep. All right, well I think this one's harder. Maybe arms are forward. The feet. Just stay where they are and they shouldn't stay where they are. If anything, I'd have your feet higher than down here and just pull the hip bones front of the hip deeper into your body to lower your shoulder blades. I advise keeping the glutes a little involved. Inhale. That's the hard part to come up. Can we do it without throwing her head so I'm back to that cue that I sort of seems like I go back and forth on the head is going to try to counter balance this. We can't let that happen and it can't. It is forward when it comes up, but it doesn't get to keep going forward without the shoulders and squeeze your butt a little up.

Extend one leg. If you bolt the needs together, it's easier and not to cheat other leg. Keep them bent, rotate to the front and come down. I end up, Oh goodness. Kristy, what were you thinking from there? Stay rotated. One leg doesn't matter which, put it down. Other leg. Think of pressing the leg down when it comes down and the other side does keep those feet up there. Actually down and up. Oh is a different side and one leg good.

And the other come to center both legs up, grab onto him. Oh I was going to do that but I've managed to actually catch him. I'm just going to stretch. I'm not going to make you do a teaser. So find the place where you can kind of pull the legs deeper into the hip socket almost as a relief. That's beautiful. Canvas and lengthen your your back in the end.

The thing is is you don't go forward cause that's gonna round your back. Actually you get to keep your long arms and think of Lincoln and almost behind you. All right, that's good. Uh, cross the must be the back leg to in front and face front. Yup, exactly it. Stretch it out a little. I'm not, I'm going to go into side bend. So if you're really tight it's, it's just a different way of doing it. Actually I might do that too. Okay. So your hand, the heel of your hand, your hip and your heel of your foot in the same line from here. Stabilize where? Lift up into the side plank and less.

It's worth kinda checking it out here. We can help each other. Right? Nice. Um, can you actually a little high. Perfect. Good. Nice. Very good. Ashley. Then from underneath the waste, not from the hand strength. You draw that side shorter at the last moment. You do look down. Keep lifting the hips. Come on up, up, up. Then I forget where I just saw someone did this in class. Brent, reach long first. Hips down a tiny bit. There you go.

And then come down. Okay, so we're going to go for that little length first. We're going up then over. Sure, go ahead. Then before you just come down and reach along. So the arm stays by the ear. That kind of helps to line it up I think. And then down, one more left. Hang up. That's a great modification.

And leave you do this on your, um, elbows easily. Find your line and then down. Okay. How about three twists? All my goodness. Lift up from here. The waist lifts, I think reach across the chest. In this version. The backfoot won't have a lot of weight, but the back is basically flat reopen, long arm, straight up and down. We go. Number two of three. Inhale, exhale. If you've rest at the bottom, it's way do hard to come back. Talk about energy. Just keep it. You can do one more of anything.

Lift and under. Reopen and down we go. Switching to the other side, setting up. He know the deal. He'll butt hand. I think you need more room. Okay. You just did it. You did it.

Maybe here's another key. Push the bottom leg into the top to help you get up. That's another idea. Use out. Use what you have so you don't have to use it all a lot and down. Oh, I forgot to thank you Mandy up again. Okay, then we go over. Let's try not to anticipate that head turn two so now we reach long like a bullet and number three, that's all we did are these lift of land. We go, Oh, I'm going to twist my neck down there too, cause that would feel good. Reopen and down. Stay ready. It's the same set up for the twist, lift up lift. They have to reach across the chest instead of reaching to the heel.

Just a different feel. Reopen and for two open. Ah, and out commit. Make it like this is all you ever cared about doing. Boom. Oh you guys are really rushing that. Oh sorry. Go ahead. I'll catch up. I'm committed. Boom. Thank you. All right. That's good. Onto your abdominals for single leg.

Traditionally you're up on your elbows for free. I'm really liking it lower, so that's where I'm going to cue it and my eye just means I have to go wider with my elbows and before we pick up the legs, if you could, if you could pull back with the arms are lots I guess, but at the same time your pull, stick the chest forward, not up, just slightly forward. Okay. Then the legs kind of do the same thing. You're ready. Hover the knees looking somewhat forward probably. And it's one leg as kick, kick, switch, kick, kick. How about inhale, two, three, four and exhale two. If you feel in your logo back. I'd say first try not to by reaching through the leg, but you might need to come even lower. Still. Make sure they have so move. So still, you were just like absolutely silent. It looks like nothing.

Can we go a little faster after this one? Let's go. Inhale two, three, four and exhale two. It means that a little pulse has to be teeny tiny and two, one more set. Just like that. Inhale two, three, four and out. Two, three. Stretch the legs out. Stretch the arms out. Turn your faces to the front for one cheek is down. Take your arms around the back. Devil. Okay. So if you're going to lace the fingers, which is how I learned to do it.

Licensed fully rather than part way, commit to that tip. You don't like Lyceum cool. Grab one or two fingers in the metal, which like take those hands on. So high up your back. You didn't? No, you could do it. Let's just, I'm going to hang here for a minute. So that's part of my non anticipation thing. I know you know it's coming, but not yet. No. Hire nobody. Aaron. Okay, I thought so. So now keeping your hands as they are just your elbows reach to the ceiling like they're gonna, [inaudible] clap each other. Just a thought system image.

And then [inaudible] easily they're going to try and slide, but just let them gently fall to the floor again. This time I they go up again. You pushing something, not, not excessively, but you're kind of pushing against a solid, allowing the stretch and then let them come down and it just checked that the shoulders haven't crept up on you. You ready? Here we go. Ah, the legs reach and hover. Bend them and we go kick. One, two, three, stretch. Let's leave your feet barely off the ground as we stretch everything. Long change sides come down and kick one kick.

Do you get those elbows back down and stretch and kick? One and two and three. So I'm going to tiny. I'm speeded up ever so slightly. Come down and kick one. Keep them close to three and stretch. If you can't keep the heels together, try keeping at least the toes together. Two, three and stretch and a little tiny quicker. Lesson two, three, and stretch. And I guess that's it, right?

So go ahead and just settle in. Sorry. Don't want to have to do two more and let the arms come in front of you. Uh, if you need the backstretch, take it. Otherwise, we're just going to swim really quickly. We don't have to swim quickly, but we're going to do it now. Reached the legs where you hover and the arms as well. Okay. Stay there for a moment. Well that's really nice, Candace.

Every bloody um, put your feet on the floor now, but leave the arms up. Imagine by pushing the tops of your feet into the floor, you can push your arms higher, not your back. Just your arms. It's gorgeous marriage. Gorgeous. Aaron. That's in a fair and good. It's good. It's good. Just know her. Emily, I think you can go a little bit hard, not with your back. You can let you backdrop to the floor and now just your arm there is what I'm talking about. You now look forward slightly. Feel that.

That's awesome. All right, we're ready. And legs can float barely. But keep those arms up, right, right arm, left leg and then get yourself going. Inhale two, three, four and exhale. Two, three legs are nice and long. You do not have to go this fast. I was really kind of focusing on getting that extension.

Everybody dropped the sternum into the mat, but keep the rest of your back up. I mean above the sternum I should say. Give it one more breaths cycle and then settle into the floor. Rest for a moment. And when you're ready, come in too around that before you again settled just into the hip flexors. Uh, I would bring that low back into a curve cause you don't really need to sit all the way back. If you can get that stretch there. It feels good to do both, but for some people that doesn't work for the knees. Okay. What do you want, when did you say push ups? Right. Good. Alright, here we go. Before pushups, we're going to stay. We're going to get in the good position so we bring the hands under the shoulders. Good. Thanks. Thanks Emily. All right. Extend one leg back.

And here's the deal. I want you to push into the ball of the foot where you could literally propel. You can even do that, right? If your hands aren't too far either propel, pick up that ne push. Okay, and put the other one in place. And the idea is that the leg is strong. It doesn't have a whole lot of tension, but it's, it's there. If you, if you come from a flexed foot and the leg is straight, you have easy power and it turns out in the next exercise, energy dispersion. Both plagues are up for you. Flex in that. You could propel both but don't. Yeah, thank you. Shoulders are down, your head is long and he bend the elbows and we come up and we'd been the home and we come up. Keep those feet. Flex 10 energy through the back of the legs.

Can we do two more? Maybe not. You can limit the range. You should limit the range if you need to. From there, lift the hips up. Take your head through the upper arm for the moment. Leave the heels very high. You can walk them forward a step it just remember, take them back if you need to when we go back. Then if you could tilt the pelvis, so that's a weird thing to say in this position. Reach the tailbone to the sky and then soften the front of the hips so we don't, once we kind of reach up, we're not dripping anymore. We kind of let it be from that place.

If you can get the heels down, do or at least head in that direction while the tail bong theoretically stays up there. Now if you can imagine widening the upper back, however you might tailbone and Mary and Aaron ever so slightly is truly slightly bring the ribs. It's not even in, but I'm going to say that first and stretch your head to the floor more. That's better. Okay, come back down into plank. If you adjusted your feet before, do it again. Just three this time. Inhale down. Exhale.

Don't put all the weight in the upper body or you'll die out fast. Keep it going into the Lake. Up we go. Stretch. Shoulders are still kind of toward the waist rather than the ears. One more time. Roll yourself into it. Flex feet when you get there to down, up, down, up, bike, and then just walk the feet forward. Have a seat.

It's not over yet. Yeah, that's exactly right. Boomerang. It is. Um, first version, just to make sure we're, you remember this stuff, I wasn't planning to do this, but it does apply here. Your tall fingers as close to the side of your hips as possible. Then you're going to use them for this first bit. You're pressed down shoulders, blah, blah, blah. Can you lift the legs even just a little? Then suck the hips backwards to round over into that roller. This is boomerang. If you know in Hill, switch the cross of the legs.

I'm not going to do the full arm thing yet. I'm just going to wait. As we roll up, we're going to slide the hands behind us to help balance. So you start to roll up, move the straight arms out of the way behind you and there you are on your teaser. Now you can retrieve it. Inhale and exhale down. Let's do one more like that. The idea being that we don't whip the legs up as you push down into the ground, it's like you're drawing the leg bones deeper into the hip socket and then you just follow through with the hips themselves. Over. Inhale, switch the the fetal relaxed. Exhale up hand slide back or forward.

If that's what you're used to. Then they come forward and down so you can either stick to that or we'll do the whole deal, which isn't that different. We stay curved. We roll back as if our fingers were on the ground. We picked those legs up. Hands are on the ground for the moment. Inhale, we switch now as we exhale and roll up. Reach for your feet when it's appropriate for your teaser. Take the arms higher.

Oh, milk it. Love it. Take the arms behind you. Either lacer hold fingers lifting up, pull the legs deeper into the hip joint. As you round over and let go. Inhale. You can start rolling whenever. Roll back Mary, what his rail call his new exercise rail. Just renamed it and does like the no, no, I was like a rock. The Oh the boomerang rock. Yeah. And what he's talking about is he gets back here. Come with, hang on.

And you should be able to effortlessly go back and forth without the like changing in the hip socket then go and here they will, they'll close up as you finally go over the boomerang wrap. That's it, I think. Yeah. And up Wickham, finding your teaser. Take the arms up, circle them around, open the chest and we'll come on down and hold first stretch. Maybe he should come back and teach us since we forgot. Hey. All right King. Um, speaking of rail, this one last one, I like, it's his version of the crab that probably a lot of people do. Um, the crab being where you land on your head. I'm not going to do the head part. I'll just talk you through it.

Probably more on the front side since I'm on the front edge of, not the edge, but more forward of your mat cause we're not going to lean onto our heads. All right. So if you're holding your feet pretty significantly, not just the toes to pick them up. Um, I come more forward cause I'm not gonna end up on your head. You're going backwards. Okay? So if we're sitting down, we're just almost normal. Lean back a little and then draw the heels closer to your butt and that's how you pick them up so there's no heaving there. Keep them on your butt. Roll back when you get up there. Then you stretch them out all the way.

I've still got ahold of them. I'm going to let go of them and switch the cross. I'm not rolling down yet. I'm going to draw those heels right back to my butt as much as I can. And then roll forward. Come up to the knees. That's a bit of a walk. Walk, let go and reach up. Okay, so just real quick, so you know what I'm talking about. Hold on. One step coming forward. I go one, two, and then we look, go. Okay, here we go. You picked it feet and we're off. Inhale, roll back. Keep it close.

Then stretch it out. Switch the grass. We come forward, walk, walk, hands, stretch up. Good. Stretch for the hip flexors here and scoop the belly around. So it's a soft landing back to go, switch and up. Let go and down. One more stretch switch. How's those for cues? And I'm hanging up here. Hang here just everywhere, right there you are. And then just take one arm down. Let's say that front arm down. Yeah.

And stretch over and help yourself up to take the other arm over. Ah, willing bunch tonight. Thank you. And uh, and then from here, taking a deep breath, I'm going to lace my fingers and just turn the invert the palms so they're up. Let the sternum or the upper back, however you see it. A little extension through the upper body on Leigh. And then let the arms go. Let the body go. Have a seat carefully and a place that lets you feel long even though you're seated.

Three deep breaths and we are finished. So let him fill you up however they need to let it go. The breadth doesn't necessarily have to be deep, but a, see if you can make it long. How easy can you be on this last one together with expanding yourself while still staying together? Guys.