Fine-Tune the Basics

All right. So we're going to try to really work a little bit more on the precision so that sometimes one of my favorite things about plots is that you can actually give your own body and massage. I'm using the control of the method. Then you can pull into your lower back. So it's going to be your left lower back. That's kinda feeling it or your mat, both of you guys on your left side today, fuel in it. So you want use our bodies to pull into those areas more.

And we're just going to start off with more kind of stretches in the beginning. So, um, careful with your hamstring as you lower yourself down. But go ahead and put one arm over the other and lean your weight beautifully onto the balls of your feet. Nice. And just try to send your tailbone a little bit further South, a little bit more down and lift the sternum, the chest bone a little. That's beautiful. Can you do that and drop your shoulders? It's, it's tough to keep them up. That's what you want to do.

And then just kinda try to relax with that. Um, with that feeling and just feeling that powerhouse pulling in and up. All right. But one foot in front of the other and lower yourself down to the mat. Great. Great. Great. Okay, go ahead and lie down and taking the full length of the mat. And why don't we start off by reaching your arms back. Good. And just feeling like there's a horse I always like to say on each limb, pulling you and pulling you on each leg. Great.

And just go ahead and stretch out. Wonderful. Waking up the body. That's wonderful. Taking great big breath. One more big breath like that. Inhale and exhale. Fabulous. Now inhale, bring those arms up to the ceiling and exhale, bring them down by your side. Great. And go ahead and bend your knees and put your feet flat on the mat. Good.

And now I want you to just take a big breath like that and exhale. Good. Very, very nice. Nice, good. And I want you to take a big breath out on the next exhale. Bend the right knee into your chest as your Naval sinks down. Good. And hug it. Just give it a good hug. Just stretch. Yeah, just really pulling your belly into your lower back.

So without even knowing, sometimes we tend to our lower back and almost arch it and push away from the mat when we're pulling our leg into us. So really make sure that you're not doing that, that you're just allowing that lower back to sink into the mat. Your foot is totally relaxed. Yeah. And now go ahead and put that foot down on the mat. And the same thing. Exhaling to draw that left knee in and just really stretching.

It could be your knee that you're stretching your left hip. And now go ahead and put that foot down. And we're going to bring the right knee and again, good. And now trying to keep the hips straight across. We're going to extend the right leg up to the ceiling.

So sometimes when that leg straightens up, the hip hikes up. So turn out the leg a little bit and put your hands behind your thigh and pull the side towards you. Always avoid the needs, the weakest in the body. So you want to avoid the knee. And then if that feels like an easy stretch, you can always crawl up behind the calf, but until it's easy and you can keep your shoulders on the mat, just pull behind the five NYSE and exactly Tiffany, go ahead and point and flex adding a little and then you might even want to circle the foot. Great Aaron, just circling it around and reversing it. Perfect. Try to straighten that knee out a little bit more. Good. Nice. And then hug that knee back into your chest and then put it back down on the mat. Good. And then hug in your left knee again. Great.

Really make sure that lower back is sinking, not tensing it at all. And extend that leg up to the ceiling and and again, make sure those hips are straight across good. And then grabbing behind your thigh with a little turnout in that leg. Go ahead and stretch it towards you. Nice. Try to drop your right shoulder a little bit more. Very good. Good.

And we're going to just pull and flex and point. Nice. Do a little circles with that foot if you want to. Good. And go on the other way and then bend that knee into your chest. Good. And put the foot down on the mat. Nice. All right. So now I want you to just, um, really feel that lower back, the waistband your, and I want you to think of your waistband and your tailbone.

That's the backside. And I want you to think of your Naval and your pubic bone on the front. Okay. And I want you to just allow your pelvis to tilt towards you as if it's a bullet soup and you're going to dump that bowl of soup into your chest. So your pubic bone has come up more towards you and your tailbone has come up slightly off the mat and your lower back should be super flat.

Your Naval should be really into your lower back, pressing your waistband down. And then I want you to do the opposite. Dump your bowl of soup towards your feet so that you let a little mouse crawl under your lower back. Yeah, you don't want to go so far as to really pull that back or to stretch, but it wants to feel like a tight stretch that you're working at. So you want to be careful and then go ahead and dump that bull soup into you. Nice. It feels really, really flat.

And I'm gonna want you to use your left side. If you imagine that your six pack, there's two sides to it. Draw a dotted line down the middle. I want you to use the left side just a tiny bit more, especially on the lower side right there and pulling into your left back just a tiny bit more. That's a little bit more square for you. And now we're going to go the opposite way again, allowing that mouse to cross underneath the tunnel onto your back, giving it a little bit of a stretch. Does that feel okay today? Okay, good. And now when we tilt that pelvis back towards you, you're more advanced students. So I want you to not just do it with your pelvis, the feel like you're drawing your navel in and up when you're doing that. Okay? And when you go the other way, go ahead and dump that of soup out that you're kind of stretching the stomach and you're letting that lower back stretch too.

And this time when we go back towards towards your Naval, I want you to also squeeze the bottom, squeeze the bottom, use your navel to pull in and up so that your pelvis comes towards you. Great. And now go the opposite way again. Stretching that back. Good, nice. And this time try really be aware. Are you pushing your feet deep into the floor? Are you tensing your quads? Are you overworking your legs to move? Just this area? Let's try not to use those legs at all.

So you just enjoy pulling your navel into the mat and up towards your chest to tilt that pelvis towards you and you're squeezing your seat. That's a really great, why do you feel how flat your back is right now? No amount. No mice are going under that lower back, right? All right, let's use our stomach and we're so lifeless with our legs that you can just draw your right knee right into your chest. Cause it's barely on the mat. Hug it in. And I want you to extend the leg up to the ceiling and give it a good stretch. Again, putting your hands behind the fi and have it a little turned out. Great.

And now keep your Naval point in and up so that it's going to be giving that leg opposition. And I want you to place your arms into the mat and without that whole right cheek coming up off the mat, try to touch the ceiling with this, these right toes, just nice soft point. Just extending like you're pulling the thighbone away from that hip. So there's a little bit of space in that hip and there's some allowing blood to get in there and heal anything. And then with that nice long leg and that navel in and up, go ahead and start lowering the leg towards the floor and stop when your thighs are at the same level, which is just a little bit more and turn it out a little more. Excellent.

So right here, hold it there and less tension in those toes. Just drawing that Naval in more. Oh, that was beautiful. When you relax and exhale so that you're pulling right into any part of your back that's a little tender. And stretch your leg away from that spot. And now lower a little bit more. Really focusing almost as if I was in the suits and I was like pressing into your lower back, using your stomach muscles to do that. Beautiful.

And you can lower a little bit more. How about lowering all the way as low as you can to the floor without letting any mice go under your back. So you're really pulling into there and now with a nice sweeping, long flowing motion, just pull the leg up to the ceiling and let it go down. Keeping into your back and pulling it up and scooping in one more time and just reaching long enough and hug that knee into your chest. Love it. And go ahead and place that foot on the mat and hopefully that left foot is also lifeless and not really working.

And you're going to draw that left knee into your chest. Good. And straighten that leg up to the ceiling. Good. And turning it out nice and give it a little bit of a stretch. Good. Good, good, good, good, good. Now press your arms by your side. And again, your in and up and you're lengthening that left leg so much to the ceiling that it's like pulling that side bone up out of the hip. But your hip on here, Tiffany came up too, right? So you gotta keep it down and now reach that leg down until the thighs are at the same level. Good. And do you rest? Really feel almost like traction.

Okay. Really pulling out of that leg. Good. And of course I pulled on your hamstring there and we're gonna pull down until this leg is about mid calf and just really feel like you're, Oh, that was beautiful. So you're really just pulling into that area. So use your strength of your legs and go in down a little bit further to really help you get that feeling in your lower back where you're anchoring. Good. Good, good. Don't lock the knee for me, Tiffany. Soften it. Beautiful. And turn it out a little more so you can get more of the side leg. Good. And now sweeping motion.

We're going to bring it up and reaching up to the ceiling and down and pulling it up. Good and reaching. Get up and down and up. And one more time down, reaching long. And as you come up, really reach long to come up. Beautiful. Hug that knee into your chest. Wonderful. Put that foot down on the mat. Great. Good. All right. So one last thing is I want you to feel like your hipbones are a te a Teeter totter. So I want you to be able to drop your right rib, a right rib, right hip bone deep into the mat, and just let that left one come up. Beautiful. Exactly. And now do the opposite. And when you're doing that, I want you to think more about the back. So as you go over to that right hip, really drop the triangle bone into the mat, especially where it connects to your hips or right where the sacrum and hip connect.

Really press into that and now switch using your abdominals to really pull into the other side. Good. And then now when we go over to the left, really try to keep your knees just where they are and make it just in your pelvis. Ah, that's a little bit better. Good. And then go on the other way. So just finishing one more, right? Perfect. And one more left. That's great. Good. And now how about dumping that bowl of soup into your chest? So now it's like your tailbone is coming up a little bit and your pubic bone towards you. And how about going towards the right hip down? So the going over to the right and now go down towards your tailbone.

Where a little mouse, good cross. We do a little circle with that pelvis and then that left hip bones down in the right ones kinda up. And then come back to center. And how about go counterclockwise? Let's go drop in the left hip deep into the mat. Really pulling your abdominals into that part of your back and then going towards your tailbone so a little mouse can crawl into your back and then go over to your right hips pressing down and back center. Good. Now I, you guys look a little bit too tense. While you're doing that, I want you to do a little bit more just like, ah, loosening up the back.

So one more clockwise going towards your right hip first and then down towards your tailbone and just over and center and go the other way. Cause we've been really active this week and we want to just loosen up that lower back and loosen up those hamstrings that we just loosened up. Good am I gonna stay now? Nice and center and drawing your belly in and up. I want you to bring your right knee into your chest and keep it and draw your left knee into your chest. And now really keep that powerhouse in and up and lift the weight of your head to your chest. Great. Keep the knees where they are.

Extend the arms nice and long and I want you to put your feet. If we were doing a reformer, they would be like right here on the bar of a reformer without flex toes there. Or we'd go and I want you to really pull into your lower back as you push that reformer out. Oh, that's so beautiful. Wonderful. Stay right there and pump in with the air. Two, three, four, five. Exhale, two, four, five. That's right. So really focusing on keeping these nice and long like you did those sweeping motions with one leg at a time and you're just massaging your lower back.

The only thing you want to get out of the a hundred right now for you is that you're really warming up, especially the lower power house for you. Traveled a lot. You want to really stretch out that lower back. Certainly don't want it tensing and arching right now. If it starts to, I feel like you want to pull up just a tiny bit to just be able to get a little deeper. Good. We have two more and exhale drop in the ribs a little more. Wonderful. Good. Last one and this time really exhale. Exhale. Exhale.

As long as he can, he can't exhale anymore and draw those knees into your chest. Good. Sit on up. We're gonna start off with the roll back. You're gonna put your feet perfect like that. Flat on the mat a little bit here. Hold your hands underneath your knees. Good. And give me the best see curve you can give me. Good. Relaxing those shoulders.

Alright. See where your hands are. This is tricky. I'm want your hands to stay where they are. That means they're not allowed to move. That means it's like glue from your hands under your knees. Kay. And I want you to try to think about your waist man, and pull your powerhouse in to get your waist man onto the mat.

You're going to leave your legs where they are and just get your waistband onto the mat. No movement of those hands. They're staying right there. Good. Take a breath. Exhale, pull in and up and come back home. Beautiful. Let's do that one more time. Love for you to see your waistband. Stay on the mat a little longer. So we're going to roll through that triangle bone in our lower back, our sacred till we get our waistband onto the mat.

A little deeper into that waistband. Come on, come on. Good. Take a breath and exhale. How long can you keep it down as you come up? Oh, that's beautiful, Aaron. That's the stretch you need right there. Good. We're going to pass that way span, but not use any, lose any of the precision as we go to the bottom of our shoulder blade. So draw your belly in. Inhaling to start the motion. Exhale all way down to the bottom of your shoulder blades, all the way down.

Inhale to start coming up and exhale. How long can you keep that waistband on the mat? Really curve in that lower back. Fantastic. One more like that. Inhale to start rolling back, drawing your navel into your back, getting a waistband down before the back of your shoulder blades and inhale to start coming forward. Exhale, keeping that waistband down as long as you can. You always need to squeeze his seat and use those thighs to stabilize.

We're going to roll through all the way to our heads, so we're going to draw our waistband back. Beautiful. Keeping the hands where they are until the waistbands on the mat. Then falling, letting them slide as we go. All the way down to your head. Inhale, lift the head up, looking at your Paris exhale, draw it in and up and squeeze the thighs together and use your bottom to stabilize your beautiful good, but you're going to return to the same position. Good one more like that. Drawing back your way, found. This is not easy, but I want you to try to relax a little bit more in the upper body and shoulders and just enjoy how much articulating through that spine head goes down. Inhale, lift the head up and exhale. Keeping the waistband down without tensing your shoulders too much.

Just allowing yourself to really stretch into that lower back. Great. Go ahead and lengthen the legs forward and stretch all the way to those ankles. Tiffany's, go ahead and scoot your seat over just a hair so you're in the center of the mat. More just a little off. Perfect. And reach to your ankle, stretch, stretch, stretch. So you're still keeping that nice C curve and I want you to just reach. Good. Nice, nice, nice. And I want you to go ahead and draw it heavyweight back to roll through your waistband. Go ahead and roll back through your waistband. Drop your shoulders.

And now I'm going to hold your hands here and I need you to keep working on your waistband curl, curl, curl. That's better. Good. And then reaching up with the arms and only as far back as you can. Keep that seal down and now arms head and let your arms go low. As you really work on that waistband, we're going to curl. So, so we're, you know what?

I actually forgot I was wanting you to do something else and we're going to this judge bar and now as you start rolling back, I want you to start sliding your feet towards this. Your knees bend and Danny roll through. I forgot that. That's what I wanted you to do. And reaching up and back. This is how we work out that back and arms head. And now really pull in squeezing your legs together. You can use your hands. That's what they're there for. Yes.

See and now straighten your legs for a final stretch. Good. You get one more like that and then you're gonna start double timing. That tempo. Rolling back, sliding the knees up. Bend the knees so that you can roll through that lower back. Fleet fat feet flat on arms up and head comes up.

And now grabbing behind the thighs. You really don't pop that lower backup. You really curl it up. Good at once you're in a seat curve. You can stretch the forward and reach. Do we get that whole flow now? All right, let's do three more. Double timing at temple. Rolling. Backsliding good down through that. Lower back, reaching back, arms head grabbing onto those sties, scooping it in. Good at stretching the legs. Long reach and start rolling back again.

Then in the knees so you curl through that lower back, reaching back. Good arms, head scooping and cold there. Beautiful. Straighten those legs. Reach and rolling back. Lower back. Last time. Bending the knees, good and stretching back and come and right on up. Arms head, squeeze the bottom. Use that beautiful LinkdIn, those legs stretch and rolling back. Lower backs, bending the knees, lowering down, reaching the arms back to finish the exercise and then bring them down by your side. But the head can stay down. Scoot down just a hair.

I want your knees to stay bent today and feet are going to be a little bit flat cause we're gonna do our single leg circles now and sometimes we can do it with straight legs, but we're going to keep them bent so we really pull into that lower back. Okay, we're going to bend that right knee into your chest. Good. Extend the leg up to the ceiling. Good. And give yourself a stretch by pulling behind that thigh. God obviously on the left, if I forget, don't pull on it too much. All right, now go ahead and press your arms into the mat and use your stomach to pull that leg up as high as you can.

Cross around up and cross around up three more. We did a lot of who I'm little circling with our pelvis. This is not it. Two more. We're keeping our pelvis solid last time and reverse going down around, up damn around. Good Dan cross and try to get me over here. Up here. Thank you. One more good and hug in that knee.

All right, place the left foot down and we're going to draw in that right knee. Good left knee. I'm sorry. When we um, are doing cross moving that leg, I want you to imagine that you have two anchors going from your obliques just through your body and anchoring into the mat. Just drop them down because I'm seeing still quite a bit of hula dancing going on. A little salsa waking up here. So keep those anchor down so that you really stretch that lower back. So we're going to try to cross over there around up anchors.

You cross that beautiful anchors you cross up, good to around it. You really want to kick me up here and now you're going to reverse it down. Cross and get me up here. So down crossed the body. Good. But don't do it with your foot. Do it with your inner thigh. Good down. Pull the inner thigh up to me. [inaudible] it's more that you want to keep the leg turned out so that you can come up.

I wouldn't, um, lower that leg any long lower because then it'll make it harder for this leg to come up and down. And so yes, that's it. That's it. One more for me. Good. Good, good. Cause what the tendency is, is the quad to do it. And so now the quads going to help lift when you do it that way. So you want to keep it a little turned out so that you can really use the back of the thigh, which is a very, very hard philosophy for athletes to get to move from the back of the leg, put that foot down and we're going to do rolling like a Bob, but more like rocking. So we're going to roll up, use your, you can do whatever you need to do to roll up and bring yourself forward to the front. Good. And I want your hands under your knees. Okay. And please keep your feet flat on the mat for a moment.

Little bit more space for me between your feet and your body. Go ahead and give me just one roll back. So we're gonna keep your feet where they are and I want you to pull your lower back into the mat waistband first. Beautiful. Lower back. Good. Go ahead and rest your head down. Nice. Now inhale up and feel your upper stomach. Pool your head and shoulders up.

Try to keep your waistband down as long as you can and hold that position right there for me. Good. Come forward a little bit more. Nice, Tiffany. Now keep it in your powerhouse and lift those lifeless legs a little bit off the mat. Beautiful. So I want you to imagine that you are a rocking chair and that this is a rocker right here. That's all you're going to do is rock back and rock back. Now breath is everything. Inhale, exhale, pull into that area. Beautiful. Inhale, exhale, relax the shoulders, no energy there. Inhale, massage your lower back. Exhale.

Inhale, massage that lower back. Exhale one more. It's a massage. Let's really make it a massage. Beautiful. Rest down your feet, nice and lie down on your mat. You can either lift your bottom back or just go ahead and lie right down. All right, we're going to do this series of five a little bit different today.

I want to challenge you that you're using a lot of your stomach and not just your legs. Okay? So great. Have your knees bent, feet flat. And I want you to use your belly to draw in your right knee to your chest. Good. And give it a good hug. And I want you to draw on your left knee. Great. And now I want you to lift the weight of your head to your chest. Good. And I want you to have your arms just down by your side, like the a hundred good.

And let's go ahead and have the feet never lower than the knee. Okay? We're going to have the feet just like that. Rest your arms by your side and let the legs go a little bit. And now use gesture stomach to pull those thighs onto your chest. You engage your abdominals to pull it in inhales. They go a little way, a little bit. Exhale. Can we pull in? Can we curl up your head and shoulders?

Yes. There we go. Now keep your right knee in and extend the left wherever it is so that your back doesn't arch. Careful not to let this NIGO out and now switch and really pull it in and switch. Anchor that lower bat. Good and switch holing it in. Nice. Reaching it out. Beautiful. Pulling it in, good and right and scooping it in. Beautiful. Last set. We're going to add our arms. Hug in that right.

Pull it in and switches the stomach. Grabbing that left grabbed both ankles. Let's go into the double leg stretch. Go ahead. Inhale, reach your arms one way legs the other. We've lost that. Lower back and grit. Incurred and grit and pulled together. Inhale, reach, relax, relax, and exhale. Pull it in. I don't want to feel any energy in those lambs. Oh, that's nice. I want to feel all the energy in here. [inaudible] pull in and exhale.

You're a little bit buried down. Just relax it into arms up a little higher for me. There we go. And in, sorry, two more. Inhale. So I want you to come up a little bit there and exhale. One more. That's the stomach I want. And exhale rest your head's down. Beautiful. So you're just going a little too far open with your upper body, making it hard for that lower back to not tense up and try to help you.

How's the lower back doing right now? Okay. Careful with your hamstrings on this one, but be very careful that it's not a quad exercise in the legs and it's really loosey goosey floating long through the air. Just, you know how we did one leg at a time to sweeping can in the beginning. That's the same thing right here. So bring both legs up to the ceiling, crawl up behind that right leg all the way up to the ankle if you can. Good. That's it. And lower that calf is fine though. And lower this leg. Good. And just relaxing your shoulders, anchoring that stomach down.

Switch the sweeping legs. Switch and switch and switch. It's a hamstring stretch. So be careful and switch and switch and you're always trying to pull this way, this way instead of going too far down, switch and switch, a little too much movement in that those hips are rocking. So keep the legs up a little higher. Yup. Oh, that's beautiful. You sink down into it. That's what I wanted to see and that's enough.

Bend the knees. Rest your head for a second. Much, much better. We're going to do double leg stretch and I'm going to stay here with you. I want you to put your hands behind your head and I want you to go ahead and lift up and it's going to be no, none of this but all bottom. And just take a breath for a second and exhale. Drop this down. Excellent. Inhales the legs go down a little bit and exhale. Pull right into you into into inhale as they go down.

And Xcel draw right into beautiful. Inhale. Just stretch a little exhale, come all the way. One more. Inhale reaching. Exhale. Now bend that right knee and twist up to it, but you can pull that knee into you more. Yes. And switch. Pulling in good and switch. Draw that knee. Nice and switch. Good. And again, last time and bed. Both knees in and yes. How is the Chris cross on your lower back? That was easy. Okay, good.

The other ones. Okay, great. Go ahead and sit on up. Well, I know, did you survive over here without me, right? I thought so. Go ahead and straighten your legs and we're going to sit up for spine stretch forward legs a little wider than your shoulders. Great. ABB and heels off the mat are right. We're going to sit up as tall as we can. I feel like your lower back is, is so tight that yes, I want your knees bent so that you can really lift up out of that lower back. Arms out shoulder height. Good. Take a big breath and exhale.

Bring your head to your chest and exhale the next bone down and down. Try to go forward, forward, forward, forward, forward, forward and stay there. Take another breath. Exhale. You're going to go lower this time. Yeah, that's it. Stretching, stretching, stretching and then inhale, roll it all the way up. Go through all of these and exhale all the way down this time. Let's try to get there a little quicker. Same precision, but quicker.

And inhale all the way up and exhale all the way down, keeping those hipbones right over those sip bones as you stretch down and down and down and roll it up. And one more time. One thing you're gonna want to really pay attention to, Tiffany is on the way up, you want to make sure you articulate from your bra strap up. So as you roll up, good, feel the bones between your shoulder blades. Keep coming back with the sternum, pull it back more, roll up through your upper neck, and then your head. Really important for good posture. I know you can do it. So you want to do that, especially when you're studying long hours, you want to get rid of any of the on the computer or any of the posture. So really that's what we always have to work on as women. Okay?

Relax your arms down by your side and we're going to do 'em corkscrew. We're skipping open like rocker. Okay? So I want you to go ahead and lie on your back. Normally if you have a bad lower back or hamstrings that might not even have you do this, but I know you guys and I know what I can get from you. So we're going to hug your knees into your chest, both of them. Good.

And we're going to extend the legs up to the ceiling. And remember those two anchors that I said for you to do. Anchor down. Give me a good palati stance and we're going to start off with lowering the legs just a little and exhale, draw the belly in to pull the legs towards you. Do that one more time. Inhaling and exhale. Really feel your stomach good.

Now we're going to drop him to the right just a little bit and XL, drop those anchors and pull them center. And to the left we're going to drop those anchors of those obliques and pull them center. I want to see that one more time. Pull it in, especially on the left side. Beautiful. And wrap in. Squeeze with those legs to help em left. Reached through the foot and center. Now let's make a full circle. Go a little to the right, a little down left and center. Good.

And to the left. I love cooking. So I think of like a mortar and pestle right now and reverse. So I love thinking like my back is that bull and I'm just really using those legs to massage that lower back into the mat as I do this. And one more set to the right around scooping it in and to the left. Really pull in and stretch in that back and center. Wonderful.

Go ahead and reuse those legs to help you sit up. We're going to do saw another exercise that can be really dangerous if we have a bad lower back, but we are, this is different. We're stretching it from Wong. Awful flight. And so we're going to pull into our lower back and we're going to keep the hipbones right over the sit bones as we twist to your right. Good. Drop this arm. Good. And we're going to exhale.

So you're going to really pull right into that left lower back as you stretch away from it. That's beautiful. Inhaling up and twist. And now exhale, we're gonna pull into this side as we stretch and inhaling up and twist and exhale. Beautiful. Inhaling up, twist, and exhale, drop that shoulder. There you go. Inhaling up. I'm going to move over to Tiffany twist, pooling in the left side of your powerhouse into that back. Good. Inhaling up and twist and exhale.

So even on these Tiffany, go ahead and drop that shoulder. When you come up, keep your head down as long as you can roll up through that chest bone. Beautiful. And twist the other side and exhale. So it's almost like a diagonal roll up. So you're gonna roll up through your spine. Beautiful. And last time chia left and exhale, pull it in. Right into there.

That guy likes a tense and inhaling up. Great. And relax your arms. Good. Alright, now I want you to do actually sidekicks. We're going to bring your legs together and I was like X, like kicks. Like it's no, we're going to do a little neck pull, so I'm go ahead and just lie. Keep your knees bent. Yep. And lie down onto your back. God. Good.

So we're going to have your knees a little bit apart. Good. And you're going to have your hands underneath your yet. Good. Inhale your hands, I'm sorry, by your hips. Inhale, bring your head up to your chest and exhale. Start rolling up one phone at a time. Good. How to have him a little bit more out.

Good head almost between those knees and then inhale, sitting up tall. Let me see that. Rolling up through that set. Now keep pulling into your back and you're going to go back tall for just a few inches more Naval into your spine. Yes, and now head to your chest and curl down. Great. Again, as soon as your head goes down, inhale, head up. Exhale, rolling up. Keep that waistband down as long as you can. I know you could do it a little bit longer. Inhale, roll up through your spine to a tall back and now squeezing up off your seat.

Little. There you go. Pull into it, support it, support it, and head to your chest and curl down. And again, inhale, head up. Exhale. You got to exhale. Exhale. Thank you that sit in how? Sitting up tall. I love how, Oh, and just when I sit I was like, I love how much she, that time you lead with your head a little bit there and I'm a really good exaggerator by the way. It didn't look quite like that, but it gets the point across in with the exhale. That is what I need you to do is exhale at that effort and you get it every time. Inhale, sitting up tall and exhale. Pull in back and rounding down. Good.

Let's do what to with your hands behind your head, but elbows hugging in with the air and now exhale, feel it. Okay, so put your hands right by your side and that's what you want to do, but blow out your air. Great inhouse sitting up tall and exhale, pull back tall, tall, and curl it down and then curl. Yes, one more. You're going to try it again. You're like an angle for pain. One more like that in with your exhale. Beautiful. I love it. And that's what you want to do to get stronger. Inhaling up.

You don't want to just rush through those, the um, to get to what you think it should be and then going back taller, taller, and go curl it down. Good. You want to really make sure you're protecting that body. Great. Okay. We're going to do some sidekicks. We're going to lie on your right side. Um, Tiffany, do you mind bringing, yeah, that'd be awesome. Thank you. Okay. And we're going to do some sidekicks. So bring your elbow back all the way to the back edge. Good.

And now bring your feet forward to the front edge. Nice. These again here in a rest, your head on your right hand are a massage for your back. Okay? Bring your legs forward. Maybe not if you guys were beginners, but you're not. So I want you to think the whole time about really pulling your, I want your hand where it was, because I want you to feel when your belly pushes out onto that arm and that it should be scooped. Okay? Your ribs are really important too, that they stay pulled into your back. So it's all really about this, this box, staying with your powerhouse, supporting it. Okay? I remember how I made you guys reach that leg up to the ceiling and sweep it down, pulling that thighbone out of the hip. Well, your powerhouse is going to hold your hipbone square and you're going to lift up this leg and we're going to turn it out a little bit. So this is your left leg.

So you're gonna want to be careful with the hamstring as it goes forward. Also for you hand down so that you can feel that your stomach stays off of that leg. Okay? I mean off of your arm. All right, pull that leg forward. How's that stomach? Is it off of that arm? And now let's take it back using the hamstring and see. Good and forward. Now make it just a sweepy motion.

Forward and back and forward and back. No rock and roll forward as you go back, pull in deeper and forward and back. That's what I want. And forward and back. I mean, huh? And forward. I'm pressing deep and deep and just sweeping it. Really lengthening away from the spot. So I tried to stretch away. Good reach, reach for all the corners of the room.

One more pulling out of that lower back. [inaudible] we go. And now legs together. Good. And let that like fly up to your ear. And here let's hold it up. As you go down, pull deep into that back and now make the top leg longer than the bottom and pull into your back. Pull into your back, pull good up with the leg. The belly pulls in and up so much it's lengthening your neck and up and pulling in and up your spine, up your spine. And two more up and exhale, pulling your belly in and up.

And one more time up. And I want that like really longer than your bottom one. Now holding it there. Five little circles. Circle one, two. Let's start these again. Rest down your foot. I saw these last time, so I'm going to correct them this time and I was like, is he going to do it again? All right. So for some reason we don't like to move backwards too much. In fact, I'm not, not you, but just as like as we get older, instead of our stride being evenly forward and back, we almost mainly walk in front. We don't do much of a back stride.

And so these are really great cause we do our front kicks and we actually have to go. It's hard to go back. You can pull that leg all the way up, right? But the back is like you're, you're probably like right here and you're like, Oh my God, it's really hard. So when we do our circles, same thing, the circle needs to be not just in front, equally in front, equally behind. It's not going to get any bigger. It's going to stay just as small, but you can't just keep it in front. So we're now at a perfect diagonal. So I'm gonna make you break it that waist and pull back those hips so that that stomach is keeping you there. Lift the leg just a little bit. And now equally what we're going to go forward first forward and now up and back. This is the range right here. Almost clicking the heels together.

Good. And now let's pick up that tempo. Sweep it back. Keep it good, good. Turning up that name more good and reverse it. Go for it. Not so high. Keep it low. Back and forth, back, back, back, back, and rest. Better. Good. Sweep those legs that way and bring your head this way for the other side. All right, left you alone on those. How'd you do? Good.

All right. Left hand underneath your head. Right hand. That's perfect on the other side. For some reason you put your hand like that. We don't need, I don't want to nitpick everything, so I thought if it was more comfortable for you, that was, Hey, that was fine. You know? All right, some, everything has a purpose, but in that there are some times, two different ways to do something. Lifting up your right leg a little bit. Good. Turning it out. Again, trying to pull that FYE long away from that pelvis and sweep it forward.

Forward, forward, forward, all week together. Thank you. And back and forward. Touch your nose and back. Squeeze in the seat and forward. Good and back. Good. And forward and back. Good. How's it? When you go back, is it hurting your back at all? You're doing good. Good. And forward and back. Great and forward. And we'll be together. Two more that. Thanks Tiffany. Last one and back.

Good and legs together. Okay, so not to beat a dead horse here, but so your back is on this back line, right? Well it's supposed to be and your legs are a little bit forward, right? Yes. So when you do your sidekicks, go ahead and kick forward. Good. And now kickback. So I'm standing at the back edge. So now your leg is in straight alignment with your spine, but you're supposed to really kick behind you.

So now we're starting to kick behind you feel what a difference that was. Usually when we do this kick, if we don't really focus on the behind, we kind of stopped right here. That's where we challenge ourself. Try to do three more since this is your healthier side on trying to kick me back here. So kick it forward and without rolling onto your front Butler. Yeah, two more forward. I'll skip back but don't roll. And one more stay shoulder over shoulder. Yes. That was better. Yes, exactly. Exactly.

Legs together. Good. So now we're going to push up and really make that leg longer and up. This is to me the most delicious exercises for your back and up cause you're really pulling your belly in and up in that leg long right where it starts from. Two more up and you're really pulling into that back. One more beautiful outer thigh and long down.

And then you're going to keep it there. And we're going to do our five little circles. I'm going to come over here though. Oh, we're going to circle forward in up. Yep. Turn. Let me see more inner thigh. Don't hide it quicker. One more. Reverse it. Going back around. Good. Yes. And longer.

And three last time. Great job. Whoo. Love it. Huh? You are. I love it. Good. Yep. Go ahead and lie on your back. [inaudible] and bend your knees into your chest. Good. And you're going to extend the legs up to the ceiling and shake them out.

Alright. Now I want you to actually, we're going to do 'em teasers with assistance and then I'm going to challenge you to move your mass. Okay? So, um, I'm going to go ahead and I'm going to start with you, but we're going to bend your knees into your chest, extend the legs up to the ceiling, reach your arms back and I'm going to no, you know what? I'm changing my mind. Huh? Bend your knees into your chest. Good. Cause I want you to be able to do this at home. So put your feet on the mat. Sit up for a roll back. Yup. However you can. That's right. Trust me. There are days when I had series of five and that's it.

Hands underneath your knees. Give me a good C curve. Good. And I want you to do a roll back. So you're going to roll down your waistband, roll down through your broth and your back of your shoulder blades or your bra strap head. Inhale. And always use your breath to keep your waistband on the mat as long as you can. No hanging out back there. Good. We doing all right. All right, one more. Hi. This is how I sneak in my teasers to especially to novices, but you guys aren't novices in how lift up your head.

Exhale to keep that waistband on the mat. Now see right there in your seat curve a little further back for me, Tiffany, look at where his um, alignment of his back is. Yeah, there you go. Now squeeze your legs together and just the right leg goes up. So just the right leg, straight. Beautiful. Your thighs are at the same level, right? Keep your right leg reaching away from you as you roll away from it. Beautiful. Good head goes down. Inhale, head up.

Exhale to get that waistband into the mat. Beautiful. One more. This is called the one legged teaser, right? And your has to have some wrapping in squeezing and to stabilize those legs. Inhale and exhale. Great. Without any effort, switch legs. Let right foot down, left foot out. Great. And go down, pulling in excellent head. Inhale, head up. Exhale, keeping your waistband glued, glued, glued and one more scooping it in.

Yes, and down. Inhale, head up. Exhale, anchoring down. Stay right a little bit. I right there in both legs. Now can effortlessly go up, wrapping and squeezing and roll away from your legs. Keeping your arms just like they are. Head goes down. I mean like they were doing. Inhale, lift up your head. Exhale, press that waistband down. Good. Crawl up your legs as high as you can and inhale, rolling away from them. You can do a little more Pilati stats. Beautiful.

Exhaling all the way down. Inhale, head up. Exhale, good. Up, up. Beautiful. Last time. Inhale, rolling down. Good. Exhale. Roll it up. Like should be a little lower. That's it. Now I want you to keep that perfect. Lower back right down as if you were about to do a roll back.

So if you think about it, get your body and the energy and now draw those knees towards you to transition to seal. I made you do this last time too. So bend the knees apart. Yes. Seal. Yeah. Drop your arms through and under your ankles and keep the energy in. You're pulling into your lower back. Let's massage that lower back. Inhale, roll back. Clap two, three. Exhale, massage it. So as you come up, exhale into that lower back. Inhale, exhale. Those ribs.

Go deep in. Woo. Three more in with the air and exhale up. A little more tempo here. Inhale, pulling into it. Exhale in. Up we go. Yeah, just no flat tire bouncing here. Inhale, rolling. Backward massaging. Exhaling up. Oh, that was great. Last one.

If you can cross your legs and let go of 'em to stand up and we're going to keep, Oh, that's beautiful. Turner round. And I want you to just reach up to the sky with the big breath. Press the earth away. I want you to really press, pull into your back some more and exhale. Sorry. Very nice. Good job, you guys. Wonderful. I loved it.