Creative Mermaid with Arm Work Flow

Take you down to one blue spring, half spring. I'm gonna sit down. And we're gonna go into a z position, like a mermaid position. So here is your mermaid position. Pick up your straps.

Gonna go into some arm work now, and I'm gonna hold on, and I'm gonna go forward. So there's your start position here. We're going to cross the midline of your body, and then we're gonna go back to the beginning and get that nice stretch cross and back. So I'm gonna pick up that tempo a little bit here. We're exhaling and back.

Now if you feel this is too light, play with the springs maybe to add another spring or go to one red. This is your base. A half spring works perfectly for me. So you find where your strengths and weaknesses are. Now we're gonna do a couple more.

There's that rotation. Now we're gonna add a circle. So we go across, circle up, diagonal, cross. My eyes are following my hands. I go across.

I lift up, feeling your shoulders and your arms, we're also working rotation through your core, your obliques are on fire, and rotation. Pull your shoulder blades away from your ears as you lift your arms over your head one more. Lift up. Now go across. Hold it. We bend and we push out.

We're gonna work into those triceps. The elbows are going straight to the sides of your body and you're pushing on a diagonal across your reformer, and you're drawing your shoulder weights down towards your hips. Alright. Let's do four more here. Four breathe three, and two, one more. Return it back to center.

Take hold of your biggest loop hand down, tricep. So a gentle transition into your arms, keep the rope in front of your head. Your palm is facing the sky, and you're keeping the top of your arms still. There's your triceps. There we go.

Three, pull those abs in. Two. Now one more, add your circle around. Tracey. Add your circle.

Give me one more. Troy a step. Add your circle. Now bring that back leg forwards. Fantastic. We're all here. Now, once you sit forwards, Come all the way to the edge a little bit. Alrighty.

We're gonna take it around the loop around your thigh. So we're going to come away a little bit because that'll give you more resistance because we're only on a half spring here. Fingertips forwards, inclined back, and let's just lift our legs up. Got it. And we're just gonna do a little butterfly. Feels pretty light and it is light, so don't worry.

It's gonna get a little harder. We are going to focus today on your core and balance. Now we're just gonna do a couple more just to get feeling comfortable where we're at. Now bring the legs together. Beautiful.

Hold it there. Now from here, we're going to reach the legs out, and then we exhale and draw the knees in. So the elbows are bending. You're going kind of into like a little pike position, but extended pike position and back. So it's a lengthened body, exhale come back up, but you gotta try and keep the carriage still.

And let's do a couple more inhale. Excel one more. Inhale. Add exhale. Now drop the legs down. There you go. Just drop them to about there.

Can we balance? How is our balance clasp the hands? Hold it there. Can we bring our hands behind the head? Maybe not. Maybe just keep our hands in front.

Maybe we can. We're always testing ourself and our balance. Holding it there. Bring your legs up into chair position. Hold it for four, for three, for two, and for one. And then we bring it down. And roll all the way up. Let's go to the other side.

Don't always be in a rush. Enjoy the moment. I love that. One of my clients says to me, smell the roses. I was like, yeah, it's so true. Smile the roses.

Enjoy the journey. Enjoy your process. Let's go to the other side. We're gonna pop the other leg in front so we're in like a mermaid position here. Pick up your strap.

Hold on to it. Now starting right here at the front, we're gonna cross the midline of your body and then go back the opposite direction. So your arms are Tracey. And the focus is your shoulders. The focus is your obliques.

Think of your obliques moving your torso, and your arms are secondary. To your torso. So we're not kind of muscling our way through it. Think of working from your core outwards. Your arms are the last. Bet we want to be focusing on.

Now let's do one more. Now we're gonna be adding the circle. Alrighty. So we go across, follow across. Look up, keep the shoulders away from your ears. Kind of hard to keep the shoulders depressed as we're lifting the arms over your head, but that's our goal is to keep that shoulder stabilization there.

And across lift up. And let's do one more. Feel the work in those shoulders. Now across diagonally, bend the elbows to the side and push out. So you're going across diagonally to the corner of your reformer.

The elbows are wide. Beautiful. Can we do about four more? Of course, we can. For Three, two, and one, bring it back to center, grab hold of the big strap, hand down, tricep extension. Now look down to that bottom hand, That's it. The rope is in front of your head.

So you shouldn't be getting mixed up with a rope. Just make sure your hand is right in front of your head. There's the tricep. Alright. Let's do one more then we're gonna add the circle for three times. So we go up, circle around, catch it, try set up, circle around one more time.

Extend, circle around and catch. Bring the arms down. Let's scoot all the way forwards, pop the strap around your thigh, Alright. Make sure you're kind of in the middle of your reformer. Fingers facing your hips. We're in an inclined position, knees up, ready for your little butterfly or we could call it the clam.

This really is just to kinda get yourself used to. In future, if you wanna do this exercise, really for the inner thigh, then obviously you need a heavier spring, but we're going for the core balance for this particular flow. Alright. Let's do one more. Now we're here. We're all balanced.

We're all feeling fantastic. Lower your toes a little bit. Now we're gonna elongate the body and then exhale the knees come towards the chest. So elbows bend so you go down a little bit lower and then you lift up. Inhale reach chin towards your chest.

Inhale elongate. Look at those toes. Back up again. Let's do about three more. Try and keep the carriage still. That's the challenging part.

Can you give me one more? Inhale down. Excel lift up, hold it there. Now we're gonna try and balance. Let's see if we can balance, bring the hands up.

And then maybe we can bring the hands behind the head. Are we all there? Can we do it? Bring you up into chair position? And let's just hold it for the count of eight seven six five four three two. And we come back down.