Unilateral Reformer

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 [inaudible] and last one. Okay. And Finding Center and repeal the backup all the way. And here stretch the legs forward and take the body forward.

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. Yeah.

Inhale and exhale. We peeled down, creating a deep curl, deep curvature of the spine, and inhale, dropping all the way to neutral, exhaling to lift, reaching, holding. At the top we lift the left leg, we roll down the center. Of the spine, keeping the left leg hovering up, reaching all the way down and finding neutral and we lift back. So single leg, pelvic curl, rounding, arms extended. Inhale and [inaudible] and again, lifting up. Yeah, wait, stay at the top, place the left leg back down.

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. Yeah, well I'll have different patterns in our bodies that have been learned somehow and it's a good idea to look for those patterns and address them and understand them. So heels on the bar, feet flex, we stretch out just into a neutral position in the pelvis, keeping that neutral position, we bend the knees and come in and we reach out. Now the knees, Ben, try to keep the long.

So there is where we create a resistance patterning from. Keep the spring stress even as we're coming in and reach out and keep the springs along and come in. So feel that connection of the heels to the back side of the legs. So we build in that connection and then we pull from that connection as we come in. And we'll do that three more times. Reach out and pull back and reach and pull back saying strong and focus in the center of our bodies.

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 and last one from the top. We bend the right knee, left heel goes down both feet, lift and change both feet lifted and change. So meeting in a high foot position as the legs pass by one another. Finding them straight at the same moment before exchanging one knee to bend and the next other foot under the bar. I don't know, he pull up. My suggestion is that we pull beyond where the springs take us, so we actively engage through the front of the Shin to get a deeper stretch and the foot that remains on the bar remains just as active as the foot that's reaching under the bar. We'll do two more and last one. [inaudible] yeah, we lift up the heels, we bend the knees and come in place the left foot on the foot bar on the right leg reaches out. It's going to straighten out in front of us.

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 an bet [inaudible] and staying strong in both lanes. And then one leg is going into hip extension. One leg is going into hip flection and Ben and reach out and Ben and reach out and bent and three and bent and two and bet and last one holding. There we make a small circle to the inside of the body, around and inside of the body around [inaudible]. Two more. The leg on the bar is strong. It's your standing leg.

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 and Ben and drawing deeply to lift that leg through space and bend and feel a strong active connection through the back of the right leg and lift up to tell them presses down and Ben and hurry, Cha and Ben and five more left and left and bet and three to come in and and holding. Here we use some circle to the inside of the body around into the top, inside of the body, around into the top and last time moving in that hip joint.

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. Changing the spring. I'm going to keep one spring on one full spring. Take the foot bar down and turn around so we get almost right up towards the shoulder blocks with maybe.

Hmm. What's that? Five, six inches away. Feet come through the straps. We come all the way down to ascension. Where I like for you to set yourself up is where you can be on your back but still reach and touch the shoulder from that place. Staying inflection. We float the Nisa, we take the hands to the knees and I do the double leg stretch here.

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, hands reach back behind the head. We take the legs. Ah, we've been both in his book. Rotate just to the left and inhale through center. Stay lifted and rotate over to the right and lifts higher and central. Let that be your goal and turn and center and turn and center and pull up in a cross and center and up in a cross and center. And we'll do for reaching center for Reaching Center drawing in deeply three and center 30 and central last two on each direction. I don't know about you but I am getting a little tired so I'll just breathe.

Last coming back to center, bending the knees, taking the legs in the hands. Just very much with control. Roll the spine Baca and may take the feet out of the straps. So I'm going to do a little sideline hip work here. I'm going to take my head rest down so I can use that space for my head.

I'll start facing this way. [inaudible] so lying down on your side. I like to lie on a bent elbow and just reach back for the handle that's just behind my head. Use your bottom, like to push out on the reformer so that your top foot can come into that top strap and then position yourself far enough back on the reformer so that the strap comes just in front of your knees. Finding a long spine. We lift the top leg and we take that leg straight out along the frame and we bend at night. I'd like to suggest that as we begin the knee, he reaches into a slight internal rotation pattern coming just underneath this strap. And this is a tough one to feel. If you just feel that you're pushing with your foot, you want to connect into the hip, delay the motion of the foot, and then allow the foot to change.

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. So lying down on that bottom arm, positioning your pelvis towards the back edge of the reformer, putting the foot in the strap closest to you and finding here a long, straight back. We lift the leg and we just take that leg out right along the frame of the reformer and then bend and then we reach out and then just continue to stand in that strap in both directions. It's not a a forceful press.

Let me feel the length of the spine. Ease in the neck and the arms and reaching out and bend and form more and bend three more and bent. Here's our last one. We're going to keep the leg straight, we're going to bring it back, like reaches into hip extension and then it comes forward. And as it comes forward, the pelvis stays adamantly still. And when you reach back, allow the strap to reach up against the front of the body.

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 man back, reaching up or rotating through that hip joy, building a strong, healthy, happy hip joint coming all the way and placing the foot down. Take the foot out of the strap. Bendon set the strap down. Then help yourself up. Stay with the spring that I have that full spring and put my foot bar back 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.

[inaudible] and then as we bend that knee, we lift again through the chest to increase the stretch through the front side of the leg, breathing in and out, and then we tilt the tailbone upwards and reach out hoping that my back is straight. I'm trusting that it is, I know that it's not perfect, but you should know that I'm definitely doing my best. And then we bend in, hold the foot just over the ankle and lift the hands off the bar, bringing the hands behind the head. Once again, we just take that leg out. Yeah. And we'd been, so just adding a little balance element to this and taking the front leg out and bend. Keeping that back like very strong and reaching out.

Yeah. Take the hands down onto the bar, step the right foot into place. The left foot comes up onto the bar and there we are on the other side was holding the upright position so the leg is strong and straight and now he started to stretch that leg. Keeping the spine long. I'm looking for looking for a reflection to check my back. Breathing in, breathing out.

So with all of these stretches, there definitely has to be an element of letting go. An element of ease. Yeah. An element of perhaps if you'll allow me an idea, non-judgment. All right, grace, let me bend in. He comes just over the ankle, not in front of us.

We find our balance. Bringing the hands behind that. Looking straight ahead. Let me stretch that front leg. Yeah. [inaudible] bend that knee back and stay strong through that. Back leg. Reach Ya. Oh no way.

And bending last time, reaching out and bending in. Challenging our balance. Challenging our sides, hands on the foot bar, step that foot back. So now we have got both feet halfway up the shorter blocks. We're going to lift the pelvis up and bring the carriage in, keeping the spine very long and again, I'm trusting that my back is as straight as it can be and we're just going to take the legs back and dry in on the waist, sliding the shoulder blades down the back. Inhale, the carriage goes back and XLE dry inwards, tilting the tailbone up, reaching, reaching, keeping that long. Beautiful spine last one and then sliding down onto the feet flat. Once again, taking just a moment to really get a good setup in this spine. Lifting the toes and reach the heels back and under.

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.

[inaudible] and last too [inaudible] and last one I know we take the strap in the right hand or in the opposite hand and we bring the arm out, floating the elbow, bringing the upper arm to the body, upper arm, elbow extension. So we work here very strongly through the backs of the shoulders and we keep the elbow all the time, little higher than the rest. And then we come back to and back and one and back. So keeping the hand on the strap, take the firsthand and slide it underneath the hand. That was just holding the strap and take the arms out straight.

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. Okay, last two and last one. And then just let that arm reach overhead. Get a little bit more of a stretch. Ben Forward. Place the strap down and turn around. No, he's just being careful as you readjust yourself, especially on such a light spring.

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.

Okay, last two upper arms on both sides of the body, staying very still. And then just let the arm reach overhead, let the side of the body get a deeper stretch. Ben Forward, place the strap down, step down off the reformer and then get back on so that you're on your hands on your knees. So now be careful with this one. This is a bit of a toughie. So we have the hands up against the shoulder blocks. I would give yourself just a minute to make sure your elbows are directly under your shoulders, not wide of them. And then take one of your feet onto the foot bar and press out, point that foot, step the opposite leg back onto the bar and then we'd point both feet and we just glide the elbows out in front of us and, and feel the shoulders draw down as the arms reach forward and back holding strongly through the center of the body and we bring the arms underneath and now we lift the body, trying to bring care to all the way and looking for a flat back.

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.

[inaudible] in the leg up, leaning over, placing that lower arm down on the headrest. We take the arms behind that, we'll go over the top of the box three times, lifting out wall down and reaching long. We'd go down and we reach. So here's a variation. We grind down, let the head go, rotate and bring the arms out to the side. Go back, hands behind the head and left and go down and arms reach out and we lift the back and we bring the hands back and up and go down and rotate into that back and rotation. What is it? I don't know. And then we lift up and we go down all the way and take the arm overhead for a stretch.

[inaudible] okay. Then helping ourselves up. I'll change sides. So you find the handout on the headdress to allow herself a little bit of space to find a good position. Hands behind the head. We go down and left for three down and lift for two down and lift for one. And now we go down, we reach out, lift the side, take it down, rotate back and left down. Arms reached, body rotate, lift the spine down, rotate analyst. Last one down, rotate, left, rotate and up. And then we take the body all the way down.

That's reaching that top arm over the head. Taking a moment here to allow your body to lengthen and stretch. [inaudible] coming back all the way. Um, I'm going to turn my box, but I'm not gonna adjust my springs cause I'm not gonna use them. I'm not gonna use any spring tension at all.

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, like your arms reach out in front of you just on the frame and then feel the pelvis is steady and flat. And the legs are just hovering just on the box, not lower than the box, not higher than the box would definitely active on top of the box. And then reach your arms out to your sides.

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 back and then take the left arm and just press it next to your left thigh. Reach your right arm away from your body. And now just lift that side of your body is left you keeping one arm out and one arm down and down and three cha okay.

And Dan and hurry, chat and down the left arm comes round. Bring the right arm to our side. And then from neutral we just lift the spine. I'm sliding my right arm down my thigh, reaching my left arm away from me and down and her reaching out and, and are reaching [inaudible] yeah. And John.

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 and healing and Allen and any lane and Allen and hold the legs and reach the arms and lift the back flying through space all the way and then take the arms overhead and dive down into the wow. And stay here for a moment, allowing your back to settle. [inaudible] and then his hands onto the box and step out to the outside of the reformer and standing on your feet.

Yeah, no, you reached the arms on and take the arms down to the sides, the body. And from there just very slowly start to let the head fold forward to support the body from the front as the back eases down over the lanes. And we pause here at the bottom and inhale and exhale. Just curling the backpack up. That's checking in, feeling the size of the body, the dimensions of the body. Allow the body to be a little bit more weightless as you arise to the top and take the arms out. No unpressed the arms down. And then one last time, we just fold forward drawing up through the center of the body, feeling that there's equal distribution of weight and the legs and the shoulders and the spine curling up.

Ah, and for the last time, reach Ya. And then just let any tension in your body fall out of the fingers as the arms reach back down to your sides. Thank you for taking class with me.