Hi. Um, today we're going to work on the reformer. Um, as you can see, and uh, my intention is to do a little bit of, or a lot of focused one sided activity. So that's the plan and we'll see where it leads ass. So standing at the edge of the reform or at the front end, I, I have a blue spring on better red would be just fine as well. Or one full spring. I'm standing still for a moment. Feeling the weight of your body over your feet, feeling the bones aligned with gravity, uh, musculature.
Gently supporting that alignment. Lift the arms. Inhale. So we press the arms up through space and then we dive forward over the reformer. Just allow the arms to just reach in just in front of the bar into the well and exhale roll so you won't go as far as you can down yet and that's okay. Okay. Inhale, taking the arms overhead, allowing the back to extend just a little bit, and then diving forward, reaching the arms and [inaudible] to the well and just in the where the springs are in healing there and excellent to Rola.
That was creating a little spinal Mobil nation to start with. And again, reaching the arms at this time we dive for the reformer, we put the hands on the carriage starting with a very round spine, then let the pelvis start to lead. So we start to extend the spine from the base of the spine and then reach out through the back. The carriage just slides out in front of us to accommodate for the space that the spine takes and then curling the spine back in. And again, as you work for a flat back, don't go down right away, stay up, find the flatness of the spine at the top and then just lengthen the body forward, maintaining the extension and then we create a curvature. And again, lengthening, reaching the arms forward, reaching the spine forward as a better way to say that. And curling back in and feeling the pelvis almost reaching into an anterior tilt and then feeling the spine extend out over the bar and rounding back in once again at the top. Let the pelvis lead, but this time don't push the carriage out quite so far and stay more upright than on the diagonal standing on the left leg.
Slide the right leg out behind you and then just reach out. Exploring the upward range of motion of the hip extensors in heel. The foot comes to the floor. Exhale, we reach out and we feel the work through the hip extensors, travel through the spinal extensors. And we'll do that two more times. So we just lifting, keeping the legs straight so we lift from just underneath the hip last two and down and last one. And now from there, curl the spine. You got to get really round to get the knee to come up over the foot bar and then press the reformer away and lift the lake and then start rounding the spine. Allow the hip to flex. Allow the spine to flex, bring it right up into the chest and reach back out and again, right up into the chest, lifting it over the foot bar, keeping the pelvis level and reaching out. And last two, curling in and reaching out and curling in and reaching out.
And then placing that foot down. Take the spine a little further down. Feel the difference between how the legs feel now in terms of flexibility and around the back. In re extend the spine at the top. The reformer just floats away in space. We take the left leg back stand will not with your weight over your hands, but with your weight over your right leg. As you lift, exploring that upward range of motion of the left hip. The toes come to the floor and then we lift back up again.
As we're moving through the hips, we keep the shoulders pressed backwards towards the pelvis and we keep a long, long spinal energy. Last two and last one and now with the leg in the air, we start to curl flexing at the hip and flexing at the spine. And getting deep enough in that rounded shape to get the knee to just float over the foot bar and then reaching back out again and rounding the spine, pulling deep and reaching back out again. Feeling the spine come along as the leg reaches up in lines up with it. Here's three and reach out. We'll do chew more, curling in, deepening, deepening and reaching a and one more. Curling in, deepening and reaching out. And then let the left foot come to the floor.
Press the reformer out one last time going nice and low, but keeping energy over the feet and around the spine and lift the hands from the football or from the carrot hen roll all the way. Taking nams one last time over the head and reaching them down to our sides. Okay, so we have a seat. I'm going to put my head rest down so I can put my feet there. My feet are just right at the edge of the, of the head rest. And take a of this straps and hold onto the ropes.
Squeezing the legs together and finding a long spine. We inhale, curl the spine. Nothing changes yet in terms of carriage movement. Then bring the carriage with you. As you roll down, feeling the lower back connect, commit to connecting into the reformer and exhale, we curl up from there, curling, finding the rounded spine and then bending the arms out to the side. As we lift the back long, take the arms forward. It's going to scoot back a little bit. You want to position yourself so you've got a little carriage behind you, but you also want to be able to sit up straight with bed, knees, which is always a challenge for me. Pausing at the bottom. Inhaling and exhale, curl, deepening, deepening, deepening, and then lifting the back, the arms bend to the sides and then reach forward.
There's not a very heavy spring here, so you've got to create a little bit of energy within your body as you move your arms through space, pausing at the bottom, inhale and curling forward, curling forward, and then lifting the back and reaching back and taking the arms forward and around the spine. And when we get to the bottom, we just hole and I do a little mini curl here. So we just bend the spine without moving the reformer and then coming down, looking to work in a neutral position, meaning we're not going to be able to lift up very high there and inhale down and curling forward and back. It's a good place to really focus in where it's to focus on your breath, to let your body warm up to this, this movement last two times and back. And the last one. And, and as we curl the chest forward, we're gonna float the left side towards the body. And uh, and now we float the right thigh. And as you're switching sides, notice that there is no shifting in the pelvis at the pelvis, stays very steady and still floating the right knee and yeah, and floating the left knee. And I'm keeping the angle of my knee fairly consistent or very consistent and down and taking a breath and curling the spine forwards and lifting the spine tall Ben left arm and twist to your left, reaching your right arm out in front of you.
And then find center and bend the right arm in the left arm. Although it doesn't have any tension, continues to create forward energy and we feel the spiral come all the way up the length of the spine and center and feel the spiral started the base of the spine and leaf through the top of the head and center. And again, working deeply, always and center and rotate. Keeping the elbow nice and high last time, reaching the right arm forward and reaching the left arm forward and then back to center. And once again, create a round spine once again. Roll your spine to the carriage. This time rotate your trunk to the left.
And we do five tiny miniature curls here. One and a working controlled and slowly curl and yeah, two and down and one and on in science center. Turn the opposite way and we crow inwards. And so create energy not only on the way in, but also add a lengthening energy on the way down and back. Curl Analee zen last two and back. Last one and back.
Front and center in here. Curl the spine, working with control, finding the rounded spine. Ben Neo was lift the spine, reach the arms forward round again, coming back to the reformer. Once again, we'll start by rotating to the left. We'll do that same mini cro with a flow to the left knee one. And I'm just barely floating my leg up off the reformer and I'm doing so as a result or into my mind as a result of the spinal bend, the leg itself is light, it just floats.
And one more just floats and come back to center and find a strong rotation to the right and just float that right thigh and down goes to spy and curling in and yeah, and always here, working in your own body to the depth at which it's capable of. And last too
I'm taking the straps and placing them away. I'm setting up for footwork, so I'm gonna do, I'm, I'm, we're going to go straight from a two leg double leg work into some single leg work. So set your springs appropriately. Not going to stop to change them, but you always could. So just know that that's what's coming. I'm coming down onto the reformer on our backs and arms to our sides. Let's have the feet right on top of the bar on the heels.
We'll do three pelvic curls just here. So we left pressing the heels down into the bar. We undulate the spine up, lifting up nice and high so that the knees and the shoulders come into a long straight line. And then we slowly roll, dropping the chest, dropping through the ribs. The arms are continuously long and reaching away from you fell. This comes down. Inhale, exhale, heels. Press down into the bar. The pelvis lifts up.
See if you can do the shifting of the legs without a lot of excess shifting in the pelvis. And we roll the spine down here, landing right in the center of the spine, releasing the pelvis down and rolling the spine back up and inhale and exhale heel down, reaching all the way to the base of the spine and inhale and exhale to PLF. And as we continue to work from side to side in our bodies, I encourage you like comes down onto the bar to look within yourself and ask questions. Is One side here or harder and why? And the pelvis comes down and reach back and place the head rest up.
And then from the bottom we come to the toes and we stretch out and we pull in. So keeping the feet still as we move the carriage in and out, meaning that as the legs are straightening or are fully straight, the heel is lifted. But as the knees are bending, that heel position just stays right in place. Reach out and pull in. And again, connecting into both sides of the body evenly. And we'll do four more out and back and reach and back and reach and back and reach and back and reach out. Externally, rotate the hips, heels come together and we bend in.
We press the heels into each other to feel a strong connection with the inseams of the lengths. And as we straighten the legs fully, we zip from the heels all the way through the navel of the, all the way up through the navel. And we feel that zipping happen a little higher. And finishing has the ribs drop and nit down the front of the body. And we've reached Ya and we bet and we'll do four more and then as three and then and two and holding out at the top, swivel the legs back into parallel and take the hills under and then up and under and then up and feel that as you're lifting the heels, you're lifting all the way through the backsides of the legs to do it. So we feel the energy come not just in the lower section of the length, but all the way up to where the legs connect into the pelvis.
And we'll do this four more times. Checking in with the shoulders, checking in with the equality of energy. Last two
We're going to straighten the left leg and lift the right leg to vertical, keeping the pelvis sta. We bend the left knee and lower the right foot or right leg over the foot bar and we reach out
Work at hard and then reach around to the other side and out around enough. Inhaling for a full circle, seeing stable in the pelvis, excelling for a full circle. Bend the left knee, lower the right leg down over the bar. Bend the right knee and place it on the foot bar. Left leg extends out in here. Exhale, stretch
Circle the opposite direction and enough [inaudible] all around and to around it up anchoring strongly for that through the right leg. Bend in, place the left foot on the toes and extend the right leg underneath the bar. So now adding a little complexity to this, we're going to straight in the left leg and bend the right knee and extent, both feet flex point and weave the leg under the bar. Then extend flex point, reach on and reach out and flex. Wait until both legs are all the way straight before we move the ankle and flex point and bent and reach out and flex point and under the bar and three more flex point and Paul and two and all the while the pelvis is very steady staying still as the legs move through space flex point and come under the bar, free up that right foot, put it on the bar, slide the left leg underneath the foot bar, bend the left knee, extend the right flex point and through. So we thread through that empty space of the foot bar.
We keeps strong through the leg that's moving us through space and strong through the leg that's moving on its own through space. Flex point and reach and three more up flex point and reach and to flex point and reach and on one flex point and reach all the way through. Bring the leg back rolls here side and help yourself up.
So the legs and the arms reach and then they arms press through spaces. We draw in with the knees and reach, pull and reach. And so feel that as the hips come in or has the knees bent, that flection of the hip is happening from deep within the trunk and we feel the commitment to keeping the left. So even as the arms and the legs move through space, they challenge that position in the trunk. But we keep the trunk absolutely still, absolutely consistent. Last year and our, and last one and our, let us take a hold of the legs just for a moment. Curl up just a little bit.
Press the tailbone down,
Last coming back to center, bending the knees, taking the legs in the hands. Just very much with control.
I'll start facing this way.
So before you go anywhere before that leg even moves, feel that you're standing in your strap, feel that you're standing in your strap with your hip more than your foot. And we'll do four more here. And, and I'd like for you also to consider that the weight in can be equally as hard as the way out. So that's an idea for you to play with. The spine is in a long position in both directions. And then this'll be our last one. So now we take the leg out and we bring the leg backs all the way until the rope touches the body and presses against the body.
As the leg goes into hip extension in, he'll bring that leg forward. Don't change the positioning of the spine, connect into the hip and pull back and forward. And we connect into the hip every time. So this movement, I want you to feel right underneath the glute, right where the hamstrings and the glutes connect and we reach and we keep the spine long all the time. And we're going to do four more here. So reaching back, keeping the lay high enough so that the struck clears the shoulder block.
What did I say? Four and this must be three. Then I often times give out numbers and promptly forget when they are. So I hope you'll forgive me for that. Here's our last one. So now we're going to hold the leg at the back. We're going to rotate in the hip joint. Keep the pelvis still.
That's why I have my hand on my pelvis so I can feel what it's doing. We rotate through the hip and bring the leg down around the front and we pull back and we rotate through the hip and bring the leg down around in front and two more rotating through the hip to bring the leg down in front and last one and feel the rotation in the hip joint coming all the way around to the front. And now we lift up and we pull backwards and then the lay comes through and lift and rotate in the hip to bring the leg back and bring the leg through. Last to lifting and one more lift up. And that has a lot of work for me.
I'm going to take the foot out of the strap and come all the way in. Put the strap away, sit up and change sides.
Let me feel the length of the spine. Ease in the neck and the arms and reaching out
Keep the spine long, keep the rest of the body relaxed. We're about halfway through with this movement hearing and do four more. Keeping the bottom leg easy on the reformer and three, so if you've got tightness in your hamstrings, what's gonna want to happen as the pelvis is going to want to Tuck. So you just monitor that and bring the leg forward only as far as you can without changing your spinal position. And here comes our circle. So we go back, we lift painting a large circular motion through space, pulling back all the way, reaching, staying strong through the spine, strong through the waist, reaching back, rotating through the hip.
Last one. And from the bottom we lift, we take the leg to the back, reaches out through space and comes through and lift up and reach back and come through. Last two, reaching up
I'm going to go into a stretch now. So let me step up onto the reformer and to take the left foot up against the shoulder block and the right foot up onto the foot bar and then just coming out down into a lunge where we have the right knee just over the right ankle. And from there we lift the chest and we breathe. Staying very active through the left leg. And then we're gonna stretch ya would reaching out through the spine, keeping the back long breathing in and out.
So with all of these stretches, there definitely has to be an element of letting go. An element of ease.
We find our balance. Bringing the hands behind that. Looking straight ahead. Let me stretch that front leg. Yeah.
Let me take that beautiful hamstring stretch and reaching back and under and do that one more time. Reaching back and under, taking both hands to the left. Slide the right leg up and back. Line up your spine with your right foot so you're in a long day. I go from hands to foot. And then the left like paws out and has it comes underneath as we lift that right, like a little higher and Ahhh and all the way and still porting through the shoulders. We step out through the right lane, place it down, find center. Let's just do one in the center. Reset. Okay.
Both hands come to the right, left Lee reaches up behind us. Reach up nice and high and then we just take it out and we bring that leg underneath us, lifting the toes and we reach out and lift the back leg into a higher hip extension. As that standing comes underneath us. And last one reaching up and then we take the leg to the side. Keep it high, drop it into place, reach your hands down towards the reformer and slowly lift the spine all the way. Rolling and stepping down. I'm about to take us through some s arms side.
So the side arms, kneeling series. I'm using a blue spring because that's the lightest spring at my disposal. Um, yellow spring, white spring of some description is appropriate here. So the elbow is going to come just in front of the strap, assess neutral spine. And from there we s lie the shoulder down and take that arm straight up and in heel bent and keeping the elbow wide. Fingertips dress straight line. And we try very, very hard not to allow the body to change at all.
The pelvis will be forward and the eyes will be just over that hand and we're gonna rotate, lifting the arms across the body and inhaling to come back. And we follow the arms with the eyes and we feel that that not only does the rotation across happens through the waist strongly, but also the d rotation back to the starting position happens through the waist strongly. You just happened to be in opposite directions. Last one here, reaching over and coming back is that the strap down for a moment, slide to the opposite end of the carriage reached down. Place the inside arm on the shoulder block. Take a hold of the strap, bring the pelvis forward so your body's in a straight line. Elvis goes just above the shoulder, eyes down at that bottom arm and we take the arms straight up.
So both arms, upper arms anyway or very, very still and the extensions just happening at the elbow.
So now we have the hand closest to the strap holding onto the strap. We draw the shoulder down and trace a straight line with that arm again. So the scapula going down is the beginning of the Movement for lifting the Arma, reaching, keeping the head aligned with this spine reaching up and the last too, and the last one. And then changing hands or arm just becomes free. Take the upper arm out and then the lower arm, the lower arm comes in and then the upper arm.
So it's a to movement happening. Upper arm followed directly by lower arm. Upper arm stays as the lower I'm Benz. And then the upper arm moves back last too and back and last one and back. And then turning towards that strap slide, the free hand underneath the hand that was just holding and straightened both arms. Check that the pelvis is straight ahead. Then we just start drawing the harms across the body and then di rotate from the waist and again, let the eyes follow the movement of the spine or perhaps dictate the movement of the spine. So your spine as a rule, generally follow your eyes and then if you ask it to then last too and back and last one and back. So we replace that. We slide to the other end, reaching down for the strap. Again, bending over, looking down at that hand, opposite arm is just over the shoulder and just take the arm and go straighten it. Rider who the stretch here is so beautiful, but make sure that you're lengthening, not just that upper sideways but also the lower side waist and that we anchor through the opposite leg.
And then as we come back forward, the elbows come right underneath us again. You reach out and reach out and back and reach out and back and lift all the way in, pressing the heels down and then coming back, dropping one knee, bending leg on the bar. I'm coming all the way up. Well, I'm wondering now. Okay. Oh Wow. We just did that on a blue spring. If you didn't change your springs after your arms or a yellow.
So sorry about that. I thought it was a little tough. Um, hopefully. So it was too tough. You had the presence of mind to give yourself a little bit more spring tension. So we're going to finish with some sides and a little bit of back extension. So we take the bar down and we add enough spring to keep the carriage still. Let me come up onto the box.
That's reaching that top arm over the head. Taking a moment here to allow your body to lengthen and stretch.
I'm just going to use the box as a platform of sorts, if you will. So let's come down onto the box. Most feel here,
And now we're going to reach the arms back into the pulling straps too. Or just not using straps at the moment all the way again and reaching the arms out. There's something so valuable I think. And again, they feel the pinky fingers come to the sides of the body about doing this without straps to really perfect the movement and back. And just one more. We reach out
And Dan and hurry, chat
And what could better culminate of bilateral focus workout other than swimming? So the arms reach overhead, we lift the left arm and the right leg and the right arm and the left leg. And we one, two, three, four, seven app and breathing for five counts. Breathing out for five scans