Halloween Mat

Just kidding. All right, let's go standing with your feet apart. I'll get the rollers in just a second. I'll tell you what. Let's do it. Wendy just did put them on the front side cause you are going to use them face out the window in joy. Maybe right behind your mat in the middle on the floor. That'd be good. Yeah, that's cool.

Okay, we're going to play a little bit with flection and extension. Alright. Come in and go take a deep breath in and exhale. Grow. Just a little taller. Feel yourself feel. How do you feel? Take a deep breath. Let the arms just come away from your body a bit and sale. I'm doing one more and we'll move in hill for eating and filling up and exhale kind of loosening up where you can.

Let's take a deep breath in to start moving. Exhale. Let your head round forward. Flexing the spine. Go only as far as you want to. That is easy on your body. You may bend the knees because you want to go further down. Take an inhale here on your exhale. Just roll back up.

Don't overthink it and don't go real slow all the way to the top, extending our bodies. Taking inhale again. Exhale to roll down. Inhale, exhale. Feel the sit bones maybe drop heavier into the ground as it forces the rest of your spine up. Let's play with the same thing, but use the roller. Okay. We, I think, what are they? Three feet. You don't even need a roller. You could use a broomstick or something like it, but if you do have one, what you gonna do? Oh, why did I say I'm still candidate candy? If you have a broomstick, um, palms or heel of the hand at the edge, if you can. All right, from there, let's just, just so you feel a sense of pressing in. All right, lift your chest, feel the extension of your spine to have a little resistance.

And then from there, let it come down. Inhale, exhale, round forward. Just letting the arms hang. Inhale and exhale. We'll bring it back up. I'm going to change where the arm position is, so just take your hands in front. That way we can use it a bit. As you roll down, it will roll a little bit up your arm, roll down, be gentle with your knees and roll back up. As you roll back up into an upright extension, press into the room or the roller and one more time like that down.

Inhale, exhale. We come up and so there's the flection of the spine. Let's stay up. It's as if you're extending your arms behind you, so your shoulder, so you've got that resistance. Make sure you don't arch your back. You're going to press the hips into the role of, press the arms into the roller to lift your upper back as if you're going to arch just it or try to just start shit and release. Let's do a couple of those. Inhale, press into it. Be careful not to hyper.

Extend the elbows and release one more like that. Inhale, lift and I'm changing it a little bit. We'll aim hail. We're rolling down again. Exhale forward from down here. Stay low but into a flat back. You may have to adjust your arms. Inhale, just press in with the forearms to extend your back to flat. Include your neck in that exhale around staying down here. Inhale, press into to extend your back.

It says if your tailbones reaching one way, your head, the other exhale round. Draw up on the abs there. Let the roller move if it needs to. And one more. Inhale, extending the spine. Nice and flat. Little resistance in the arms from here. Exhale round and roll up. Be Gentle as you roll over the knees, bring the ring roller with you.

And now we're back to that spot we were at a minute ago. All right, so with the elbows bent, knees are easy or just exhaling the roller in front. Inhale as if I were holding the roller and you pull it back, but you're still pressing into it. Exhale, push it away. So you're active in both sides. Your body in your pole, elbows are wide. They don't drop. You won't feel anything. If they do. And is this the inhaler? The exhale, that's the exhale. And inhale, pull, pull, pull to the back of your shoulders. Exhale, press, email. We'll add something to it, right? Let's go into some leg actions.

So exhale. Sit back with it. So hold it here for a second. Don't have the rings so high that you shoulders. Let get the shoulders down. Feel a little pressure. You won't take much because it's so wide. Can you lift your toes so you're kind of back in your heels? Let the toes rest. Push the feet into the floor to come back up and inhale, press down. Exhale, pull in and let's go real quick.

Or inhale breathing and an exhale. So we're flexing at the hip, right? Flexing at the shoulders and pulling back. Keep again, heating up the body a little. Try to feel both sides of your body. I guess I want to say the chest, the back, lats, quads, hamstrings. Make yourself work here. Let's do one more. Down and up. And there we are from here. Just pressing into it. Rise up on the toes. Inhale down and up.

So I'm looking around and it might be because you're modeling after me, but let's keep the rain roller across the chest. Some of you are here and good feeling the feet. Gentle press. Be careful of the knees, Aaron. There you go. It's like you're going to flex the knees almost one more time and down from there. Turn the feet out. Small v and sorry, I didn't mean to pull them apart yet.

From here would do the same thing. Only the rollers going lower. Stay there for a second. Okay. Get us a low as you can without taking weight out of the heels. Good. Watch the elbows. Good and follow up. Let's go. Inhale down. Exhale, inhale down. Exhale up.

Not much changes with where you're looking in terms of your head's not going to change much and I could try to feel the legs. Use every sing that you can think of or rather just create some resistance. Keep the seals down. Hannah. Let's go five more one and pull it in. Working what you think you can without tension in the neck and one more possibly hold it there. Little pressure.

You can always let the roller go. Rise up on the toes, keep the heels together as long as you can, and then come down and again, rise up and down. Oh, are that, and up and up and up. Can you do it? Try just few more, but try and feel the inner seam of the leg. Initiate it right. Not just the feed into the floor. So as if somehow it started higher up cause it can, let's do one more here. Up and down. Now, heels wide for the first set, we're going to stay vertical as much as possible.

All right, so when you come down, you're trying for knee over ankle. I'm going to go a tiny bit wider now that I'm here. Right? Reaching the arms out of that. So we're vertical. Sorry Wendy. I did lane, didn't I? And up we go. All right for us and full and press and pull. That's gone prs to pull for us. Hold it there.

Take the roller over her head. See if you can, uh, it doesn't matter how much the elbows are bent, depending on arm length, but try not to have them behind you. Right? I try to have the wrist over shoulders from there. Here we go. Same thing. Push away. Pull it down, push away, pull it down. I'm not pressing hard, right? But I am. I am putting a little resistance. Not a lot less than before. Yes, rich.

And if it's a big stretch, move to the fingertips or slightly go forward. Huh? Given you on mar holding it there from here. Hinge from the hip. So you feel the hip flection back is flat neck as long. Just come back up. Bring the hips back underneath you.

So the actions at the hips, not the arms, arms don't move. They're just traveling with the rest of your body and up. One more time. It's straight arms if you can, and holding it there. Go lower, lower, still lower still. Or at least think about it though. We're still now change the, the resistance.

Imagine pushing up, but you can't and then you're down again. You try. I'm not going to see anything. It's like I'm going to drag and then I can't. I'm going to try and I can't. I'm gonna try and I can't and then I will. I'll it all the way up from their side, been to your ride and come back. Other side at any point. Again, you can put the ring down. If I had a ring, I'd be calling it a roller and you could take your hands here or even down. That would be okay too. But if you are overhead, I'm not pushing on it.

I'm using it for space. Move the spine, not the arms. Who Cares? Right? If we're just doing this. But if you can pour that imaginary solid out of the roller, you would. Next time you go to your right now stay here. Can you just bring the roller near your head? Okay. Push it away and about halfway start thinking you're doing it from your spine, which further with the spine, with the spy, not lower. Just an idea.

Come up other side. Check the knees, right? Let it come in just for a second little break on the arms, maybe. Then it's pushing out, reaching along. Now taking this top side on, staying over here to reach further. Make it vertical. Not because you lower the arms, you reach the spine and right.

Come on down. He thought we were done. We're not done. I said the first set didn't I, so that I have to follow with something from here. When we've been next time we'll be hindering forward a little bit. If your shoulders can accommodate it, you're taking them overhead. If they can't, you can just leave it down and let's come back up.

So here's the action. It's reach and come back up rich and come back up. So if you want to focus on something, focus on not letting your ribs hang out or your belly, the baby feel where the arms connect to your back. Get a sense of the shoulder blades not pulling, but just allowing for that motion. You don't have to squeeze anything with your arms are just moving.

Let's do one more and there we are. We're up taking the ring. I mean this, this to your left, right? Playing with a little bit more with both. Yeah, for the hips. Taking your right leg out just a little and then just lift the hip. So you know you did keep the foot where it is, but pull the hip back down to what feels level. This is just for balance.

I said put it wherever you want and now let the right like float. Pay attention to the supporting leg. That's the one we're really gonna work, but mostly so that you don't drive energy through the knee. From there, raise the right hip, then let it come down like you're going to jet the left hip, out raised. That's it. Raise the right hip and you're hot. Ted, the Cape, you got rid of the Cape and it's still daylight out even happy. All right, so here's the deal, right? It's it's action at the hip, right? Can you feel almost just stretch on the left side? I can tell you what's common.

I'm going to exaggerate. Probably not by much though, is peeking forward to make the motion happen and then you're back doing it all. You want to stay as vertical as possible, even though it's somewhat unsatisfying. If you feel like your leg is in the way, bend it. You know what I mean? So if you'd feel like you don't have enough room. All right. Oh, that's such good stuff. It's quite tedious that isn't it? Change site. Get Out. I like to lift it just since we don't have a direct mirror, I'll be yours, but lift it up, try and be as balanced over your right foot as possible.

And if you can avoid a big turnout on the right foot, I would say as forward as possible. Then let the hip come down and the right knee doesn't bend or if it is bent, it doesn't move from there and lift and reach. So kind of really sachet the hip as your chance, Aaron. Oh, her whole attitude just changed. She see your facial and jaw drops or eyes get a sparkle. I shouldn't just say turn around. Let's do it again. Am I do that anyway? Okay, I see I'm doing what I told you not to do, which is to get the hip forward, but that's how I'm getting my attitude. Let's do a couple more. Keep it nice and lined up. Oh, I feel it. Okay. Feet down.

I'm going to turn. You can stay where you are. You're sort of neutral in your spine. You've got the roller in front of you, let's say. Right, like straight back. But here's the thing. Sorry, Wendy, I'm going to call you at it is the natural tendency would be to, even if he didn't move, the ring is to lean. We're not gonna, I just didn't have time to tell you. So again, it's kind of unsatisfying if you can flex the toes so they're all the toes are down for the start. Do try and do that. Like you're pushing down into the floor to go up and feel the back of the leg from that place. If you can push through the toes or just sweep the toes to lift the leg a little and put them down, it's going to be, again, hardly any movement cause you're probably already there. It might be worth looking at because you'll feel the hamstring.

Even if you do bend it right. This is a different action. I don't want that one. I want the one that includes the glute more. So it's the where or the gluten. The leg meat. So it's more of a sweep the toes. Then a just lift the leg, check your support side. Good. One more time and change. So when you put the leg down, we didn't all come backed up, right? We were already there. Uh, there like back, gorgeous, fine and lift off. Um, I'm barely getting off the ground.

It's good to have short toes and lift. Little straighter with that knee ted. And now it feels straight just, yeah, that's it. That's it. Or can then hand me. Okay. That'll do bring it back and we're, we're back to a squat. This time. I'm just going to leave the roller. I'm trying to think how I want to say. Where are you going to put it?

Basically I'm wanting to go down. I think that'll work if we're just about mid palm when we're upright. When you sit, you can kind of just push it forward, be I, I'm exaggerating my shoulders forward, but not by much. You want the shoulders as if they're extending backwards. So you've got some action there. Then come up with it.

Make sure you have enough of it that's not just fingertips to press and extend your spine. We'll do those together a little quicker. So we inhale down at rolls up somewhere around the elbow. We exhale, we bring it back. Try not to archer low back, but do raise the chest. Inhale down and exhale up. Inhale down. Right? And to go down [inaudible] and there we go. From there, take it back out to the side. Elbows Bent, right? Like four other foot parallel. Let's pull the knee up as if somehow it was attached to that role.

Extend just the leg keeps connected to your core by keeping pressure. Bend the knee, extend the leg. Do you want to play with it anymore? Or you add the extension of the arm straight out in front of you as well? Just like before purchase. Pull it in per se. It's easy jump. I'm sort of kidding, but not really, right.

Do something close. Close your eyes. Be Safe. What does the job, I was kidding, but it could be done. Take that and town change that. No, I'm not really advocating for it, but you know, you may have a sport that does it. Here we go. Bending it. I'm starting the way I did because that made me feel kinda more together for the challenge I was given to actually jump [inaudible] each site is different right now. Just sort of see yourself as like an observer.

How intense are you? Alright, I'm trying to like open up the face. Hello. Oh yeah. Elbows are wide when they come back. I'm going to do one more. I've never been a huge fan of symmetry so I won't be jumping on this side and town we go. Okay. What else did I want to do there? Oh, one more.

One more thing. And that is to take the role or you've all done this with me behind your back. Let's see. Um, it's basically palms in the roller. I believe I'm gonna have to double check that now that I have, so that when you roll down is going to probably be about wrist, but it should feel comfortable. Maybe it's the heel of my hand. Okay. So that'll, that'll be where we start bringing it up and take it as a stretch to your chest and we don't get to roll forward with it.

It might be small again and then reach it down and bend and pull up and reach and press down. I'm just trying to find opposites, you know, front to back front. Tobacco is sort of my, that's not quite a theme I have, but I feel the stretch to the front. I feel the work to the back. I feel the biceps. If I really act like I'm picking up the roll, I feel the triceps. If I push it away, I can feel taller. If I try both ways or I could collapse and that's not what we're going for. Let's do just three more lift and push as much as you want. Oh, the stretch is good. If your elbow start really bowing to the side, it means you're probably going too high. If anything, keep them straight back. Is that three already?

One more maybe and all of that. All right. Let's take the roller to the floor on your mat. Have a seat on that front edge of it. Candice, you feeling okay? You look great. Best a senior look best.

I've seen you look alright. It's worth looking to make sure your rollers not off on the diagonal once you sat down. All right, holding on just above the knee or in front of the knees, I should say. Again, feeling that opposition feet are parallel from there. Exhale, start to roll back. You can let go and put your hands down or not, but we're going all the way down and your head is on the roller. If it's not, you got to move down. I'd rather have your butt slightly off than your head off or where it doesn't feel supported. So adjusting it for a neutral pelvis.

Neutral spine for the moment. Feet are flat. Forearms are close to you. Chest opening. Inhale on the exhale without pushing into the floor. Just roll your low back into the roller and just notice what you notice is it, does it feel even in how? Release it so you feel the weight into the sacrum. I'm not arching intentionally and then the weight in the back of the ribs. Exhale, roll it back into it. No, you see the feet.

It's abdominals primarily and release. And one more. And are these, before we go anywhere else, think about gently extending or pressing the back of your shoulder toward the floor, but be mindful of your neck. If that causes tension. You may have to let that go a little bit, but we want that sense of openness there. From here we're going to inhale, exhale, roll all the way up so the hips come off the the mat, the head stays down, chest open, and from there stay there and I'll walk your feet slightly toward each other. Yup. And I'll press both feet down into the ground a little more. Think to bring your pubic bone closer to your chest or tipping it in that direction. Push harder so you fill the back of the legs.

What are your shoulders doing? Keep 'em open and then roll down from there as if you're dragging your hips toward that far end of the roller. Inhale. Exhale, rolling back up again when you can. I'd actually like you to try to press the entire arm down so you can have some pressure into the forms. So long as it's not popping the shoulders that use the bottom of the feet. Use Your Butt. Exhale, roll down and again. Yeah, either stay there with your arms or only the right arm comes up just straight above your chest. Press the other side into the mat, the arm.

Both feet are pressing. Bring it down. Switch sides, and just sort of notice the changes that may or may not happen in your spine. Can you push your hips higher without arching your back so you feel more leg both arms up and roll your spine down. Think a dropping the back of the shoulders heavy towards the Mat and release the hips fully. Inhale, exhale. We're going up again. Yeah. From here, reach one arm back. Let's say right arm back, other. I'm still straight up. Theoretically good.

Energize the arm in the air. Unless you're as an aerobics Zombie Hana, you can do and switch. Just switch right away. Right away. Oops. Other arm up, reaching, reaching, reaching both arms back. Press more into your right foot so that right hip goes toward the ceiling, but nothing else changes. Switch it. So you're pushing more on the left side. Keep still on the ruler, even at out or what feels even keep the arms and roll down like you're being pulled in opposition. And then finally bring the arms down by your side.

So the forearms are resting and the elbows are bent. All right, from here, let's try to press your low back into the role or submit the whole spine is touching the roller. Um, the real point is to measure, to be able to measure, but also to activate the abs with nothing else for now. So you're just using the ABS to settle into the roller from that place. Bring up your right knee. Tabletop, I guess can. From there, we're going to slowly change the legs. But the rule is that you don't change your spine at all. You don't even do a pressure change.

No one's really gonna know that that's what you're monitoring and that's what you kinda want to play with. Inhale, I've changed. Now I'm exhaling to change fully again. So that first leg is coming up. Other ones going to the floor, lightly touching and inhale. Exhale, change. You may decide the hands right by your side. Keep going is too close. You could move them out for balance or to loosen up a little sooner.

Not stretching through the collarbone so much. One more. Each side, your low back still. I want you to actually think of pressing the low back into the roller. Now both legs are up from here. You have your arms down for balance. They should be there. Extend your left leg on a high diagonal. Pull the right knee in. Closer.

Exaggerating the sense of trying to put pressure into the roller from your whole spine. Exhale, switch. Inhale, exhale, switch. Pull the noon. Close as you can. Inhale, exhale, switch. Then start playing. Challenging. Testing going this speed. But can you go any lower with the straight leg? Don't go there quick as well.

You want to see about keeping the back still the back down. It doesn't come up and down. You don't have to go all the way to straight. Both knees come in both feet come down, so let's let them separate for ease. No problem. I expected a livelier crowd and I actually didn't mean, not pun, but I'll take it both knees up low back is in the map. Flex your feet.

Are you sure if both feet are your spine is in the map? Let's check it out. Tuck your pelvis, barely use your hands. You can use them a little bit to lift your heads and down and left. And if your shoulders get tossed forward, it's too much. All right, they're going to adjust, but Gotcha. Up and down. Just one more up. Keeping it down. Also trying to lengthen the spine, right? We're not just trying to round it.

I'm not trying to round it at all. Actually from here, slowly I'm going to, I'm imagining I'm pushing the wall, the ceiling away from me. I usually don't get to straight legs before my back starts to come up. You might get two straight legs, but it's not necessary. I'm, I'm pushing. Yes, go on. A bit of a diagonal. Thank you. Bit of a diagonal. Thank you. That's kind of cute.

And then soften the feet and just draw everything back in. So you'll know if there's a big change, flex feet, heels that you should probably be able to see your toes above your knees and now push away paying more attention to where the spine is. Then where your legs end up and relax and pull it in and I'm not going to go much faster but a little bit probably trying to ease up on your hands and pull it in. If it starts to get too tough, you go more vertical. If it's just not challenging you at all, go a little lower, but I would really pay attention to the option you have, which is deepen your contraction as if it were heavier. You don't have to tighten your legs to do that. One more. We'll do press and bring it in and set your feet down. Let's do one pelvic curl here.

Inhale whether without arms, I'm just wanting to go back to the front of the body or to stretch the front of the body so we roll up. Exhale, peel up high enough that you actually start to feel that stretch. It's, it doesn't feel like a tie off the roller sometimes. And down we come. All right, gang starts getting a little more fun. Hopefully walk your feet a little bit away from you. For now we're going to curl our head, neck and shoulders up and look forward. Grab onto your legs or walk with your hands on the floor. If we come.

Now what's normal is that one leg pops up just like that and you are not normal, but that connect case it is so it's good. It's just the one dominant side. It's a little game we play. So we're going to kind of try and even that out. It's normal, normal to do so rather than saving your [inaudible] go slow enough that you're not going to get hurt, but that you can kinda just see what happens. It's not going to tell you a huge summary of your body, but it is something that you can challenge to level it out. Here we go again. We go. If you know that right leg always wants to lead.

Kind of start thinking about that left leg leading and Dan and I don't usually straighten up all the, I'm here because it's a bit hard on your butt, but you could if you wanted to. It's the nose. The nose is t to the left and if we come up, okay and I'll walk your feet closer together. Whoa. Roll down about halfway. Okay enough that you feel support. Um, that's like the no man's land isn't it? Oh, put your, whew. Put your hands on the ground lightly. Get where you feel supported in your spine. Pick up one leg.

So now I'm almost on my shoulder blades, but not quite. Okay. If you need more help, you bring the knee closer to you so you can go lower. Wendy can go much lower. There you go, please. Yes. I'm not quite to the lower tips of my shoulder blades, but the rest of my back is my lower back. Definitely. Yes. Switch legs. Thank you. It's not that different. What we did earlier, and again, you could take one hand and support your head too.

That would be appropriate since I talked there. You could play with taking them off, but you gotta be ready for it and focused and not mind. A little wobble. That's good for you. One more time. When you even out, put both legs down and let your head go. Huh?

From here as a little treat. Huh? I'm getting good at the funds. Extend your leg close to the back. Oh, have to teach you though. Okay. This closest to the back and be gentle with this one. Cause if you've got real tight hip flexors here in the front, it might pull on your back. And I'm not trying for that. So when your leg is almost straight or even if it's already straightened, imagine tucking your pelvis. But keep reaching that like straight.

So you're just trying to lengthen [inaudible] oh I do. I love this. Okay. Slowly bring it back. No, no. Motion in the spine. It's essentially normal, neutral. Other sides slides out. And then when you basically, when you're about to really go for the reach, that's where you want more opposition from me. It feels like I'm trying to Tuck. I don't actually talk, but that's the sensation I get.

And bring it back. Uh, the closer your feet are to you, the harder it is to roll up. So you choose. We go enjoy. Enjoy. Let's get off the roller for a moment. Okay. And just um, for that for a second, just put it off to the side. I'll get there in a minute. Reaching forward. Yeah.

So just feel your back without the roller down. We go straight legs. We can or as soon as you can and reach back from here. Lifting up, look forward and up we come. You can bend the knees along the way, but basically the spine stays curve. Just one more time back. We go. Bigs your edge and off we go. I love the character acting going on in the room right now. That's awesome. Hannah, you're going to have to straighten up a little bit. All right. Let's take the rollers. Who? Ken, I'm so torn between my seriousness as a pilates instructor and having fun right now and we're taking the roller if you can, if you can do this so easily without that trying to hook it or grab it with the Achilles tendon or calves. The back of the ankle.

I'm going to go wide with the knees cause it's kind of hard not to and pull that baby in. Make the roll or touch the back of your legs the whole time. You can actually hold. What? No, don't do that. That's, that'd be too easy to cheat. Here we go. Roll back in here. Keep the shape. Exhale, roll up and hold and roll back and press harder into the a roller with the back of your ankles for a few just to feel that. And then my van Pyre. You got to keep your head down the whole time. Initiate it from the hips or from almost drawing the hit the roll up your legs to go. You can even use your hands with the roller actually backing up.

And last one for everyone. Nice. The which lost your chin, straightening out. Um, the leg scope. We're going to have to go a little wider cause we're going to do fine. Stretch with the roller between or not at all. It's sort of like that. You can do it with bent knees.

You can do. If you're going to do with bent knees, you could actually, now you can, nevermind. You could get rid of it too, or do it like you're doing it. That's a good idea. Do it on top of them. Otherwise we're sitting top. Bring the roller in where you can push down on it to lift up. Okay. If it feels too, I do a Ted's doing and see whether your legs are straight or not. It's actually a good way to do it. I might switch to that. From there we inhale.

Exhale, push down to go up with your spine. Then of course, you're gonna Round and as you allow your body to go forward, but really more down, you hold the hips back and inhale, bring it back up. Exhale, take it down. Yeah. Inhale, bring it back up. One more accent us. Hey there. When wherever you land, take another inhale on your exhale, push it further, but take your hips further away from your hands so that you're going opposite. As your roller goes forward, your hips are trying to go backwards in your shoulders.

Never slide forward and up we go. All right. From your pickup, the ring, the roller, holding it lightly. Again, user. It's the same exercise with the back extension. We inhale. Exhale, rounding forward. I'm not really pushing on the ring much here. All dammit. This thing, the prop, whatever inhales length.

[inaudible] can we just say it's a ring for today? It's in costume. It's in costume. Stay there. Stay there. Oh, this is so lovely. So lovely. I'm going to put no, no, I'm coming to you. I'm going to come to you. Can I push on you a little? You're good. And then everybody exhale round for reach forward with the whatever and roll back up the imaginary wall till you're up. Right. Your head should touch. Okay.

Deborah [inaudible] I am now and round forward. Round forward. Good. Good toast. Straight up. Inhale into back extension. This one comes from the low back, the middle back. Feel free to bend the knees because that's going to be a lot to do. Both. Lean into it, not just forward, but up long. Go.

Exhale round and roll up all the way to the up. Right. Inhale, we're going to move on a little quicker. Exhale, you round. If you can apply a tiny bit of inward pressure with the hands. Do that was an exhale, I think. Inhale length, staying here. Exhale, gently pull back. Be Mindful that the neck doesn't change. Lean forward. Hana.

Lean forward tech quite a bit. Yep. Yup. Keep lifting the chest. Yup. Did there. Inhale, just your spine is going to rotate you toward the front here. Just your spine has nothing to do with your arms. Exhale, center in how rotate the other way and I. If you're on a diagonal, you're going to stay on a diagonal. That's right and back. Inhale, hold. Exhale, round forward and roll up from there. Take the roller down in front of you. If you really have tough time, hyper with hyperextension of the knees, I'm dem demonstrating that this may not be a great choice for you.

You may decide to just do it without the ring. Um, here we go. Fingers face your heels. I've got the, the roller. Where do I want it? Comfortably? Around Achilles tendon or slightly higher? Well, here's what we're going to do. I'm going to say no, let's not, wouldn't it? When we're up, it's not rolling. When you come down, when you hinge down, it's probably gonna roll a little bit. Sorry, I didn't understand. So first things first, bend your elbows, keep your elbows bent and then lift the chest. Okay. Options for wrist is to be on your fist or turn your hand sideways.

Straighten your arms. If you can now engage the back of the legs to lift up. Maybe your toes will touch the floor, maybe not. Then just hinge down at the hips and you can free up the hands a little. Let's go again. Just lift, just left and down.

Everybody think about drawing the roller towards you by pushing down on it so you're almost bending your knees and then in go heaping that sensation and down. Either take a break or join me for the next part, which is to lift the legs up for the uh, whatever. What is it called? Like pull back one same side. Two. I should really do Polis for off in three. Here's four out of five. Switching legs and one and two.

Nice job. And be nice to your knees. Three here's four and five. All right. Tell her, give you one down. We go release the arms. Just everyone scoot forward. You know, roll back. Put your feet on top of the roller so you feel the bottoms of your feet there. So this one will be a really good one.

For those of us who hyper extend our knees or didn't want to be on the wrist. Inhale, press the back of your shoulders and do not move the roller as you peel the hips up. You might have to move it on that first one of course, but now you are now. All right. Push down more into the right hip. Then more of right foot. Then more in the left foot. From there, keeping the what feels like a tip of the pelvis, pubic bone towards chest. Start to press the roller away without moving anything else, just a couple inches.

Then as you bring it back and it goes to the middle of your foot, you read Tuck and left. It won't look different. You'll feel it. They'll push it away. Just do what you can and bring it back. Work in the middle of the back of the hand or the hamstring. Push it away, Tuck your hips a little bit more and lift even higher and bring it back. Lift, lift, lift, lift, lift. There you go. Push it away. But keep the hips as high as they started and bring it back. That's it. Lots of hamstring. Go for that last one. You can go hire Aaron I think.

Yes. And then roll yourself down. I'm going to give you another chance at that one. And just with one thought, when you come up where it's kind of normal and natural to get to this nice long line. Usually after the first one, when it comes back, it drops. You still feel your hamstrings but it becomes something else. So what we're doing is that you might even lower the hamstrings if you have a [inaudible]. I mean the hips, if you have a lot of extension, I don't think we need to go that far. Just push a little and just as you feel your hips drop you, you stop re-talk and bring it back. Hands on. The hips will help.

Here we go from the bottom. Inhale. Exhale, roll up. Pay attention to your feet. Are you turning them out to balance? You know, all right, hands are on hips. Start to push the roller away. Nothing changes. Don't just let your hands go down with your hips. Bring it back one. The feet are relatively relaxed. Chills. Choose three to strong, strong, strong eyes, Debra. Three and roll it down. Yes. Stretch your legs out. Reach the arms overhead, a gentle press into the roller. As you roll up. Hi.

If it's available to you or however it's available around forward, either bent knees or straight knees. [inaudible]. All right, from there, let's sit in a bit of a diamond shape where you can be up upright pretty easily. You could also do this with leg straight and wide. I'm just going to do sort of the soft.

So in the same way that we were pushing into the roller push into your heels, so you have this sort of circular connection happening. And with that we're coming toward the front here. Grab your roller if you're gonna use it. We were all, I mean we, yeah, that's what I meant. And we push away. Extend the arms is what I'm doing. Inhale, lift the arms up. I don't have a lot of pressure going in now cause I need to lighten up in order to get my arms there.

I bring it back down and I come back to center bending my elbows. Now you could also sit on this if it feels too hard to sit up right, and you can just kind of take it like so. Okay, here we go. Rotating toward the back. Extend your arms, keep rotating the spine, not the arms. Then once the arms go up, that's right. Nice and tall. Arms come down again to cha across the chest and return to the center.

I just caught myself moving the ring roller away. Not going to do that this time. Inhale, rotate. Exhale, reach away. Keeping the hands in place. Inhale, float the arms. You can lighten up on the resistance there. Exhale. Inhale. Exhale, center to the back. Inhale, rotate. Exhale. PRRS in reach. Get Taller and your chest everywhere. Inhale, easy arms.

They go up, right overhead, right overhead. That's it. Candace, exhale down. Inhale, come back to the center. Exhaling there. One more. Inhale, rotate. Exhale, straighten the arms. Inhale, reach. But keep turning or thinking about it. Exhale straight. Arms down across. Jess. Inhale, start to pull it in. Exhale centers. Last one to the back. Inhale, rotate. Exhale, push. But as the roller goes away, you lift tall, float the arms up and then down. Beautiful.

Rebound elbows and bring it home. Great. Alright. Turning to the front. Just swivel facing front. Either way. Let's say we'll follow windy. If you're on this side, I guess we're all be together. Perfect. So left arm on the roller. What is that? Your left leg is in front. Here we go. I think the hand, I don't know where the hand goes.

I always forget until I get there. Yeah, I started with it. The Middle Palm just don't put pressure into the elbow with that straight arm. So I'm ending mine off. That's just comfortable for me. Here's the thing I want to do is first do not move your spine. Pull the arm back in its socket. From there. So the arm is straight, just flex or side bend.

So the bottom ribs press into the top ribs and lengthen out. Tiny Danny. I'm not even trying to move the roller, I'm just trying to make a point working the bottom side of your place. Okay, so what you don't want to do is let the shoulder go. That's why we did that. All right, from there, turn [inaudible] rotating, just the rib cage. You can put the hand wherever it lands and use it to facilitate a little bit further rotation in. He'll open top, arm reopens and then help yourself. I won't keep you that long. Hey now easy spot. Didn't have to be far.

Exhale rotate and make it about the spine, the ribs about the spine. You don't have to be low to get this same how Rio and like someone pulled you from this top arm. You almost can take the hand off, right? Just one more over and rotate. You can also use it a little bit for help. Reopen and wake up. Nice. Take the right hand down, left arm up if you can without turning your head much try to, you can first lift the shoulder. Yep. Bring it in and then up and over it says if the right ribs are pressing into the left and then up and over.

If you have the flexibility, I'm going to stay here. You can bend the elbow, wrap your head, supporting your head. All right, and let's change that. It's fall. It's gorgeous. Yeah. It's like wasn't it summer? Yesterday. Okay. Huh. Okay. Find your way out there. [inaudible] where it's you not, you don't have all your body weight on. It's too much pressure there and then just make sure that you haven't let go that shoulder. Right.

[inaudible] hard to tell when you're wearing vampire puffy sleeves. So I'm going to trust and then think I'm lifting from here. I'm not, I don't get so much range on this side. It's like and relax. Contract and relax. Try to do it without adding more pressure on the roller or less so no motion. Really just contract release. All right. From the down or the long place.

Rotate. You may have to bring up, roll back a little for support. That's cool. Reopen with the top arm and then up again. Let's go again. Okay, so Aaron, maybe just lean. I know you're protecting the shoulder, but then lean into it a little like flatten that side. There you go. Now turn. That's enough. An intern reopen and so essentially I can see where I may keep going. Um, I d I don't want you to stay curved so much. There'll be a little bit, but you get to lean out on.

I just wanted to make sure you knew what was supporting it. That's why we did those little contractions first reopen at Oak. We come, I believe I only did three. Yeah. Okay. At the shoulder up. Get as close to your head as possible and then add your lane.

I'm going to support my arm, but you can do the folding too, right? Just that little little thing. I'm going to take care of. Good. Now Ted, Roy, your back, your left hip slightly backwards if you can. Yep, exactly. Exactly. Trying to feel it more down the [inaudible] or the side. If you weren't okay, we're getting there almost coming face down. You guys can maybe take the rollers to the center.

You should've had you start that way and initially, um, probably have the roller about either low palm or even risked. If that is okay for you, you're going to keep your wrist straight. The fingers can drop or whatever, but the wrist straight and from that place, imagine your legs were rolling a roller away from you. It's like you're sliding the tops of the feet. Push a roller away and then shrug the shoulders up to the roller moves forward with your straight arms. And then d shrug.

Just do two of those so you know where they are. Inhale, push forward. Exhale, return. Double check that your low back feels long, that your hamstrings are engaged. Remember when we did the little push off the floor to lift the leg? That's a sensation we're going for. It says if your legs are too heavy though, you can't lift them, so they're action. From here we start to articulate your headstone.

Your Chin reaches forward a little. You start to lift your spine without moving the roller and eventually may move the roller urban. I'm going to suggest you keep your sternum, the low part of your breastbone on the mat as best you can and roll down. Okay? If it doesn't feel like enough support, just move your arms up further over the roller to start. Inhale, you start to reach the head forward. The shoulders are already down articulating. You can put pressure on the roller eventually, right?

As long as you don't just pop up without the articulation. And down we go. If you want, you can add a little bit of momentum with this. So if not, you just gonna come down at the same pace. Let's go together. We're gonna inhale, lift up kind of slow, and you have a choice of just, I'm leaving the feet down. Just going to exhale and just for two. And then if you're up for it, you're gonna add the legs lifting.

So it's a bit of a rocking our swan up and down and up. If you're doing this full part of it, you would lift your chest off the floor a couple more and let everything settle in and down. Okay. I'm letting the elbows bend. Take your hands off the roll up. Put them by your shoulders and sit back. And because that has a potential for going into the low back and we are working that as part of it.

Sit your heels or your hips back almost into or over your heels. So you're not down resting on the thighs as much. It's more like pushing the palms into the floor to round your low back. Yeah. All right. Grand Finale.

Grab your roller and we're going to, this can be done without the roller too, but I'm going to place it on the front of the ankles. Okay. Just felt really tall. So let me show you the option. If you're not going to end up doing the roller, um, you were going into that round, back knee stretch position. If you have a roller, you go or you're going to use the roller, you're going to push both legs back, but you keep the spine in its shape best you can, so they will not be going to straight, at least not at first. If the rollers not working for you, you could do one leg at a time extending it back. All right, hands are near your knees. Can't say exactly.

You may want be on your fist. Since we've done some risks stuff, here we go. First things first, without adding much pressure to the role, you kind of Tuck your pelvis and press your shoulders towards your hips looking down so your back is very rounded there. That looks good. Just everybody's shoulders towards hips a little bit more, almost like your whole upper arm is going in that direction. Then without a whole lot of pressure, you draw the abs in and the knees float up. You didn't pike the hips at all. From there, inhale, roll the roll of back toward the knees. Exhale, bring the knees back. [inaudible] almost right up to your forehead.

You can lighten up and almost go to your toes. Inhale, extend the backstage rounded the whole time. Exhale. Inhale. Exhale. Inhale. The close to the knees come to your face. The more you're trying to round the lumbar spine and out. One more time.

Take it back to where you can set your knees down and rest. I'm going to do one more thing, so I just come in off the hands for a second. Then go back down and we're going to go into a plank basically. So if you don't want the roller, you just going to move it out of your way. Now I'm just stepped into a plank. Otherwise we round the back shoulders, same setup. We hover the knees, extend the legs out. When they're almost there, you can extend the spy so your shoulders are over wrist, your legs are working in the back. Find the straight leg, lift the right leg up.

One and two again. You can just transition easily by flexing the feet. One more time and switch one, two, lift away from the floor a little bit in your chest. One day three. Just push away from the floor. You're sinking down. There you go. There you go. There you go. That's five both feet down.

Everybody curl the toes under the roller and probably leave. Lift the hips up for an up stretch position. It's okay if the heels are lifted just fine and then roll forward just a little so you can step in front of your role or if it's still backed by your feet, bending your knees. [inaudible] free up your hands, let your head hang a bit. Kind of letting go. Let the arms be as heavy as they may feel. [inaudible] you mean nod your head yes or even Tuck your Chin and then just truly trying to let go and feel the weight of your head. Shake your head now and then just to make sure the arms are connected, that they're sort of hanging straight off the sides of the collarbones and roll up on the shoulder blade. You feel the bottoms of your feet, the back of your body worked just as much as the front of your body.

I'm trying to feel that length and height that you can create when you get to the tablets back out the front. No, you know what? Let's turn out that right window and watch sunset. That 30 seconds is going to be gone. And from there, take a deep inhale extending the arms up overhead. That's right. Exhale. Let go. Keep your eyes open. If you've got that sunset, oh, there at one inhaler, and you saw the green bup vet, you did. Happy Halloween. Thanks you guys. Thank you.