Class #115

Mat - Additional Arms

20 min - Class
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Description

In this 15 minute class Amy offers the Standing Arms series. Utilizing light weights and the wall to assist, you will likely find your whole body connected and working.
What You'll Need: Mat, Hand Weights

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So we'll go get up for the standing arms series and we'll do several in this series. Maybe we'll face the front. Yeah. The toward the front of the uh, room here and I think the first round, let's go ahead and stand in that little bit of external rotation in the thighs and feeling the heels pressed together and that feeling of connection in the high inner thigh or sometimes that wrapping of the outer thigh round. Yeah. Okay. And the zip up. And so a lot of the arm work and the hand weight work is for the shoulder girdle stability of shoulders and muscle work in the upper body. So the numbers of the weights facing in ribs are connected into the hips. Take a nice full breath as we zip the weights up to the top of the sternum.

And then the exhale unzipping and the zipping up, creating a little more tension or resistance. We're only working with one and two pound weights here. So if we can finding more pole, more contraction in your muscles, both on the up and the down phase. And we'll do three more. Inhale as we zip up. And it's still abdominal work.

So the abdominals connecting inward and upward. Easy neck and shoulder. Yeah, and down, keeping the connection in the inner thighs just as strong. So actually one more now in Hale and exhale is we lower. Alright, so the chest expansion, let's move our arms to the sides of our thighs. And without locking the elbows we're going to keep them just a little bit bent and long. Fingers and wrists.

So the arms press back to this wall that's behind us. And if we were to turn from a side view, we would not see our ribs pushing forward. We have this nice sense of rib, hip connection and that's on the inhale. And then come back to facing front and arms to return. Exhale. And so here we go. So we are working the back of the shoulders and the triceps. Ah, but also trying to fill up through the chest and expand the chest with the inhalation. We'll take four Morris, we fill up the ribs, fill up the lungs. [inaudible] Ah, this is an easy one. As the arms come back, the shoulders love to elevate.

So what we can do, not to elevate, we may have to limit our range of motion. All right. And two more. Inhale and reach the arms back and exhale to the thighs and last one and inhale and exhale. Okay, so the bicep one and two. Let's reach our arms forward over our shoulders and hands are little and arms are just slightly wider than shoulder frame, which is going to be, yeah, a little wider for you and versus me or if the shoulders are feeling heavy and lifted here, you might want to open them a little wider as well. Okay, so just to uh, bending the elbow. Let's take an inhale right here and then the exhale and arms forward.

Inhale, sip. You're pulling even though, again, these are only one in two pound weights. What if the air is thick or solid? And we're pulling more through that kind of quality. Some other images, if we had springs in front of us, attached to a wall and we're pulling this spring shows up more on the equipment and pulling us spring this way. So the upper arm muscles and biceps really have a lot more to work with on the pool and the reach phase and feeling the rib hip connection, that low belly in and up.

Let's take three more and shift your weight just slightly forward to the fronts of the feet. Almost unweight the heels. So little slight lifted the heels and two more inhale en Ben's I'm going to, yeah, you'll see me shift slightly forward. There you go. And then in here we may have to do a couple more for that. And exhale, extend the elbows. Just shift your weight forward just slightly. Yes, you feel more here. Inhale. And that's better. Exhale. Okay, so let's take the arms out biceps too. So the arms are still in front of our shoulders. They're not back here, which causes this fault. So the arms just in your peripheral vision.

So if you wiggle your fingers, hopefully you can still see those arms. I'm going to have you lean forward again slightly into the wind and same thing. Shoulders down the back. Here we go. And same breathing. Inhale as we fold and exhale as we unfold. Trying not to create such bunchy short little muscles, but nice and long reaching the elbows out. I did a bit, little bit of that last week with class of reaching elbows out.

Even though the elbows are bending, there's still an energetic that they're reaching away. Let's do four more and, and, and keeping the shoulders down the back. We know what muscles those are working, the lats and elbow bending and extend and then just palms down. Arms toward the hips. Okay, let's come to parallel now and bend the knees and squat in the hip. So from this I'll show from the side view it's a little bit more. Yeah.

And the back it muscles in the back posture nice and flat. If you want more psi work, by all means you can go lower, but be mindful that the knees don't feel pressure and you can maintain that line through your back. So we're going to do the bug and the bug is more shoulder and upper back. So the position, it is silly to see, I think a fifth together and the shoulders are open, shoulder blades are on the back. And I'm just going to set my weights down for a second so I can show you and have you feel that.

So if there were magic strings right here in pulling your arms open, little bug claws or arms. And then that's the inhale, the exhale you can close. So the top of the shoulders, nice and low. Inhale, lift, lift, lift. So work in that rear shoulder, upper back and exhale and close. And again, we are working more than that but check into the ribs, dominoes. And although we are wanting to strengthen a work in the muscles, try to find less drain in and around the neck. So the arms kind of float and ex-CEO.

We'll take four more and inhale n lift and X. Good and lower and little strings, marionette puppet strings, pulling those elbow bones up and exhale and close. Just two more to go. And then we'll move ourself to the wall. And last time inhale and come up to standing. Actually one more before we get to the wall. So a little arm circles and start this action for a second and maybe, oh, you can close the fist. And so long fingers imagining. Maybe these were big buckets of water so you can feel the [inaudible] a little bit more of that energetic. No, keep that going.

As the arms are going to raise up, the arms are traveling up for me. I like to challenge this and go pretty high above my head, but also focus on the abdominals and the rib connection there. No spiral. The buckets the other way are the weights the other way and the arms are coming down and down, down in front of the Fi's. We'll take that eight times going up and two and fuck 6 cents, seven and Daylan for eight and one so I like to count the rhythm with that. It gives a little more dance to the arm work and five, six and seven.

Let's do that three more times and one to so and so. Lot of work in standing tall abdominals and lats supporting our posture and down and five six we're going to take one more pass up and down. Shift the weight forward again under the balls of the feet, slightly. Unweight the heels and five, six, seven and eight coming down in one, two n three four. Good work. Five, six, seven and eight. Okay, let's back up. We don't need our mats for this one and we'll put our back. It's kind of cold.

We on the wall. And how about parallel to start and I'm going to have us begin with maybe feed six to eight inches away from the wall and slide down. This is another, we did a little bit of this last week. Hips should not go lower than knees. So if you want some good quad work, you want to go lower than I am right now. But so that might be an alternative. So I'm almost to knee level, that's gonna Fatigue, the thighs quite a bit. And the buttocks, I'm going to go up just a tiny bit. Okay. So let's raise the arms up. I'm going to have us do just a little bit of rounding that head, neck and chest forward. So as we round forward, press that mid back into the wall and pause with the weights just about thigh level and let's do an inhale. Exhale, roll back up the wall. So working on the wall as if it was the floor, this section of our spine really firmly imprinted or as if the wall were a magnet, pulling our vertebra back and then rolling back up the wall, trying to get some nice curve in that upper back three more times and some good abdominal work.

Good old scoop in and up underneath the rib cage, leaving the shoulders down the back. Two more. Inhale, press into the wall. Exhale [inaudible] and last time [inaudible] and then lowering the weights as we press into the feet and stand right up. Okay, let's come into the wall knowing that Palladia stance again and that feeling of rapping through the inner thighs and outer thighs and arms is nice and heavy. So I think we'll take, just take a nice easy roll down and it's about a four. This right now. Lets again stop at about mid back, right, right. Okay.

And then we'll go back over again and we'll pause when we get there. So feeling the weight of our head, the weight of our arms and shoulders in this extra one to two pounds down here, this, that funneling in that current of scoop in and up through the rib cage to help widen the back and let the shoulders hang and take some tension out of the neck here. And again, we're going to start swirling the buckets, those imaginary buckets. This meant to be very easy call home. Well, sometimes we'll see this at the end of a regular math class as a cooldown. Okay. Other way with the arms, I actually liked this as a little pit stop through the middle of the day. Maybe if you sit at the desk a lot can get up and lean up against a wall and just let your head and shoulders hang. That's your arms circle. Do connect your abdominals into your back and let's bring our arms to a stillness and just let them hang.

Continue to squeeze through the legs and take a nice full breath in wind through the sides of the ribs. And let's exhale and start to restack the spine again, as if the wall is a big magnet pulling our vertebra back to it. As we come back up to standing nice and tall, it's feel nice and open across the chest down to get up out of this position, let's take one foot toward the wall. The other one is to stand in parallel and you can still feel your back or maybe the back of your hips on your wall and just rise up to a tip toe position for a moment. Just feel some energy in that and then lowering the heels and continue to think of growing taller up the wall. Probably do four more of those and rising up and as we lower down as if you're growing taller, yet bringing the heels down and or the inner thighs still engaged.

Are the arms nice and heavy? Just relaxed here from the shoulders and two more times and rise. Yes, and exhale, grow taller. This is how we're going to want to walk away from class and walk through the day feeling of lift and support and exhale all the way down. Just a gentle knee bend to finish. Nice condensed session, abs, abdominals and arms. Thank you.

Click, click, click.

Comments

High quality class and instructor but felt more like "super deliberate pace" instead of "deliberate".
1 person likes this.
I liked it, great cue for the bug! I suspect you put more weight in balls of feet and heels light to recruit more abs, but do you find people tend to hinge at hips or tip pelvis instead?
Kerry
1 person likes this.
Hi Kerry, thanks for taking this mini-class. Weight forward--yes better for ab recruitment. As far as the hip hinge----I want the hip hinge --- looking for back extensor recruitment as well!
Wow, wow and wow! Awesome, my back loved it! Thank you
1 person likes this.
Thank you Jolene! So happy to hear you're back is happy !! :)
1 person likes this.
Thanks for focusing on the upper back and posture. Will be aligned for singing practice later :)
2 people like this.
Yay Christine, thank you!! Sing away....!!
Once again I'm rewarded for going back (way back to 2010!!) and finding a great class I'd never take before.
The deliberate pace assured much more precise work. Thank you.
1 person likes this.
Hi Joni.....wow, this is an OLDIE! :) Yes....very deliberate pace there and yep, gives plenty of time to get into those exercises, eh?!
1 person likes this.
Definitely!! I've done it twice now and getting compliments on my strong arms is a great motivation to keep on practicing. :)

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