Today, we have a very special day. This is Tatiana. He's here all the way from the Ukraine to take a class with me. Very exciting for me. So we're going to work on the Cadillac today and here we go. But before we start, what I want you to do touch on is just turn your body around and chased outside.
And we're going to start with a couple of roll-ups roll downs. So separate your heels and your feet will be in parallel and then look straight ahead of you and take a breath in. As you exhale, allow your head to fold forward and just begin to round your spine forward. So we feel here that the pelvis just stays right over the heels. We allow the spine to just cascade for a touch on is doing a beautiful job of lifting and supporting herself from her center. Breathing in at the bottom and as you exhale, I'm just looking for alignment in the spine, alignment in the posture, press the pelvis a little forward. Good.
And then just restack your spine right over the top of your [inaudible]. All this without leaning back at all. Although the head to lift up and it's beautiful and we'll just do that one more time. I says my, I'm checking again. Touch on is checking in with her body. I'm looking for imbalances and not seeing much.
Really not seeing much at all. Put a little weight over on here and inhale and exhale. Just feel now here, feel the pelvis move. Maybe soften the knees a little. Good. And then stacking the spine rider right up and lifting the ice. Okay, beautifully done. Come and sit down on the Cadillac.
You're going to sit up about here and your hand, your legs will be straight and you'll take the bar in your hands. So back up a little bit. Bring your legs all the way together and squeeze [inaudible] this is shifting over there. Hold outside. Okay, so other rollout. So from here, go a little bit more forward with your spine, not your whole spine. So we're lifting your lower back, straighten your lower back there and now round. So you will want you to start with your pelvis, sliding your pelvis out from underneath you sliding rurally, tucking the pelvis so that that low that comes into contact with the mat.
Yeah, great job. Come all the way down onto the back of your head. Breathe in as you lift your head and chest up and give me a little bit more work over here and burry that as you curl. So we're going to stay round at the top along rounded spine. Inhale there and as you exhale go down again. So we want that right waist to shorten just a little bit and that's going to keep you even. That's nice. Good. Well reaching curb.
Create this amount of pressure on the bar.
We stretch the back away. We create length in the spine. The head is a lasting to come down. And also the first thing to lift back up. Breathe in, feel the root case dry and feel that right side working. Beautiful. Beautiful. Stay a little bit. We're more around, a little bit more rib round. Good. And one more time. Excelling as we curl down.
Keeping the alignment in the spine.
Spiked a little bit more around here, a little bit more around right there. Good. And then from here, lift your spine to straight. Bring the bar into your chest. Bend your elbows wide. Lifting the chest to the bar. Lifting the spine. Push the bar forward just as much as you pulled it. Lift here. No, no.
Straight in here. Yeah, bend in Paul. Okay. So as the bar goes forward, you push down, you create a downward pressure on the bar. The spine stays, still. Pull the bar in and build the spine from here. Lift up. That's it. That's it. So she's just exploring the opening of her chest here. And we'll do two more lifting right where my fingers are. That's it. And stretching forward. I last one. Lifting. Beautiful. Pushing forward. Let the Barb go.
And now rolling down through your spine all the way. You can just reach your arms forward. You're doing the same exercise. Let's do straight elbows. She's just gonna find just as much control gave me that right sideways. Yeah. Rounding, rounding, rounding. Until you come all the way down.
Lovely. A, bring your hands back and hold onto the bars. Test here. So you'll go like, like here. Yeah. Okay. So lift your leg then. One knee. Woo. I'll come around. Lift left. Yeah, go ahead and lift that leg all the way up. We're going to do this spine twist. So one leg up, I'm going to tabletop and the other leg up into table top. So gluing the legs together. Drop the feet down just a little bit. Okay.
And now inhale and take the legs over to the side. Keep this knee lined up with this knee and XL to come back sliding the ribbon on that side. So something's happening that's fairly common. We get a nice slide. So what I want you to do is pick the pelvis up. Yeah. Pick the pelvis up more on that side. Yeah. There you go. Reaching over. Feel the scapula and the rib cage connect as you start to place your body back down. Good. So in order to keep the knees level, we've got to pick the pelvis out. That's it. That's it. Good.
And then exhale, we've got scapular calming down into the ribs, connecting into the obliques and pelvis. Nicely done. Inhale to me. Yup. Pick that pelvis up. That's it. Not Towards your, uh, shoulder, but just off the mat. Nice. Beautiful. And drawing back. Feel that right side rib. Draw and deepening through the center of your body. Beautiful Movement. Let's do one more on each side. Picked that up. That's it. You got it.
You got it. Inhaling and exhale. Working deeply to find center and inhale picking up the head. Yeah. That's a little, it's a little less smart on that side, Huh. And coming all the way back your body, not you. Okay. And placed one foot down and the other foot down. Lovely. Okay.
This bar is going to come just over your face. Yeah. Hold on to it with your hands here. We're about to go into the mini roll out. Go ahead. Um, I'm having given you very much spring if you want more, tell me. Okay. So find a neutral position with your pelvis. Yep. So we could drop the tailbone all the way down. So you're gonna go down, right? Yeah. Keep that.
Bring your legs all the way together and then lifting your chest and curling up to here. Good. So from here, press down on the bar just a little bit and we're going to haul the abdominals and curl the spine. Stop there, and then draw in and come down just to hear a little bit longer. So come towards me as you come down. That's it. And then Corolla. So heavy yet yet. Nice, heavy abdominals. Beautiful. And then think about creating space on your way down. Beautiful. Keep the tailbone down, curling up
Press down into my hands. That's it. Keep that and curl. Try to keep this pressure here. Oh, that's a little test for nice. A little higher. And then we'll do three more reits. I wave. Keep this pressure here with me. That's it. Come up just a little more. That's beautiful. And keep the pressure with me. Nice. And two more.
You don't mind if I touch you on your bum. Do you [inaudible] Oh, don't lose me here. That's it. Okay, one more time. There's a little bit more work on this side. Nice. Come all the way down.
Take your left hand behind your head like this. Okay. So this is a tough one. We're going to still try and keep the hips down. You're gonna curl through center. Yeah. Keep your arm straight.
I'm looking just here. Okay. And now I want you to curl up that side. So we got this outside rib coming across towards this hip. Come this way. Nice. And then again, you want to think about that creation, that, that length as you go down just to there and then reach out. You have just there and then curl and reach out. So I want you to come back down here with find me with your hips. That's it. Good pulling out. Look here. Okay. Yeah, yeah. Tailbone down. [inaudible] I'll keep that all.
That's much harder. Let's do two more. Reaching, reaching good right here with your eyes. Uh, ice. Go all the way down and rest. Nicely done. Let's change sides. So the opposite hand goes behind your head. Yep. Keep the pelvis down, Huh? Lift your body through center. Nice. And now as you go in, not too high as you go in this direction, I want you to slide this room in Warren. So you're going to twist, pull this room in towards your body. Yeah. And then twist around it like that.
Ice here. And you're just going to curl up that side and keeping the head try not to lead with your face. Keep your heading. And that's better. Keep your head in your hands. Good. Find me down here with your pelvis. That's it. Oh and so hard. I know. And, and again,
Straight up and down. Three more. Yeah. Nice. Two more
Okay. So we're gonna move into the footwork series
I've got the bar here. I've got it. Oh yeah, let's scoot your upper body this way just a little bit. That's perfect. Okay, so we need to come onto your heels. Yeah, go here we are on your feet. Put your feet here. Yeah. More. Yeah. More still.
I'm gonna ask for you to think about that just a little bit differently. So keep a smaller bend. Pull the bar towards you. Use Your hamstrings stock there. Don't push with the front of your legs. Instead, press the pelvis down and think about letting the legs ease. Yeah, different, right? Good. In Hilton, Ben, keep the pelvis reaching down so there's an active pole with the back of the legs. That's enough. So I'm stopping her right when I feel like her tailbone is coming up and then suppress the pelvis down to [inaudible]
Okay. Tatyana, move to your toes and put your toes. Yeah, exactly. So come a little closer with this foot. Yeah. So, and then watching the alignment of the knees, you want them to face straight ahead of you. There you go. Raise your feet. So come up into plants are flection. Point your feet just like that. So the ankles will stay. And then I want you to look for more of an even ankle joint. But yeah, and bend. Inhale the knees, the knees will bend. Perfect. And then same idea, we pressed the ribs down and pressed the pall. This down.
The ankles don't change so, so try not to roll the feet out in Hilton Bent, but you can keep pointing the feet and press. So put a little bit more pressure on the insides of your feet. Think about lifting. The pinky toe is off the bar. That's it. You got it. Bend beautiful. Not at the Nissa pressed down to liftoff.
And then it's the same. All the same ideas. Press the pelvis down and then as your knees are bending, they never been so much that you feel the pelvis lose its shape. Bend again. Breathe in, stop there and press the pelvis down to lift.
Good work. Okay. So we're going to go to the outside of the bar on the heels. So you're going to put the heel of your foot here and I want you to try to see, go ahead. Try to see if you can wrap this, this part of your foot under here. So you're gonna like that. So this is might be a fairly big stretch. I went externally rotated through the hips please and allow the knees to bend again.
Good. And Ben [inaudible].
Good. Last time. All right, so let's come back to the center of the bar on your toes.
And all the way through. Three more.
Here we go. Yeah. On your toes this time. So we're going to do a, the tower prep followed by the tower. So you're trying as much as you can to keep that tailbone down and do your best point your feet. So what I want you to do as you're rolling your spine up, cause I want you to bend your knees. Go ahead. And uh, sorry. As you're lifting your pelvis, allow your knees to start to bend. So you're going to bend and lift. Yeah. So yeah, say there, don't straighten, don't straighten. And Bend your knees just like that.
So from this, so that's the place where your co going up to simultaneously bending the knees and lifting the spine and you're gonna slide allowing the legs to straighten. So those two movements get coordinated together. Yeah. It should feel good on your back. Inhale, prepare. Exhale. Point the feet. Yep. Bend your knees as you lift your back. Good. Using the backs of the leg. So don't straighten to support the springs. Breathe into hold and breathe out.
As you now simultaneously allow the spine to come all the way down and allow the legs to stretch at the same time. Drop the pelvis all the way. Soften here. Flex your feet.
And you get that nice long spine. This is the tower prep
Good listing, lifting, lifting, lifting. As you breathe in, bend. Yep. Stay there. Continue to breathe in and stretch. And as you exhale, roll down. So at the top, once you get your spine into position, the spine will stay still as the leg Smith. Okay. All the way down. This nice long stretch to the back. Flex your feet, point your feet, use your hamstrings to help you support the spring. Push this way on the bar. You're good. Rola good shoulders, reaching down. Spinal lengthening. Now no change. Just bend the knees.
Yeah, try to keep lifting off of my hand. That's it. Bend a little bit more and now stretch. Yeah. And now roll down, sliding the spinal way. Feeling the spine come down bone by bone.
And then curling. Good. She's doing a great job. Super supported. In the legs. So I just want you to focus really hard on when you're doing your legs here. No change in the spine. So you use your back muscle. False. You use your stomach muscles to bend a little more. There you are. And now stretch. Feel the spine long and now curl away.
Curling away. Good. Nice. Nice. Nice. Reaching all the way down. Yeah, that's it. Take your feet out.
Yup. Stay there. Street and your wrists. There you go. Now you're going to roll down. Keep your shoulders in place. Try to keep the pelvis just over the knees. Continue going down for a moment longer. And now Tatiana, start to lift with your spine. So you're going to reach your tailbone up into my hands.
You have arch your back. You're going to go into a flat back. Yup. Yup. Now this way out. This way. Lift that way. No, no, no, no. You're good. So straight and just don't go down below bar. Yeah. So come this way.
I want you to try that again. That's what I was doing with your ponytail. Okay. All right. So straighten your arms for us. No, Ha yeah, no head yet. And now the, the rounding was beautiful. We just didn't get it quite as straight as I wanted you to go. So that's about it. As on the down.
I'll start to go out till your tailbone towards the ceiling this way. So lift your butt up. Stick your butt out like an angry cat. The other way there. Yep. Straightened out more that. Thank you. My friend stopped there. Now around back from there, you want to really concentrate on shoulder stability, scapular stability. So we're not pushing the bar. Press here. Use your legs area. Go.
There you go. There you go. Good. Eyes forward. And then the arms bend. Should we go again? Okay. So you feel your stomach working lots. Push down around first. Now here we're gonna unwind the spine. Tailbone towards the ceiling. Yeah, that's it. Give me a little bit more of this more. No, no. The other way. That's it. Lift your head a little. Don't push with your arm.
That's a good spine right there. Beautiful. And then curl. You got a lots of legs, lots of shoulder stabilizers. Beautiful, beautiful. Pushing the bar away all the time until you're all the way to the top. Eyes forward. Arms Bend. Good. Yeah. Okay, let's move on. So you're going to turn around, I'm going to grab the arc.
So you just stay right there and you'll just sit on there. We'd just do a little ab work. So just stay sound. The ocean might as well look at the ocean and not the parking lot, right? Okay. So yes, you're not going to sit on it. You're perfect. You need to go this way a little bit with your body and just press up against it with the backside of your pelvis. Perfect. Good. Reach your arms forward.
So now you're gonna Round your spine all the way over. So you're going to go down round two here, lift your arms, take your body all the way back. You'll just let the barrel support you. Reach around with your arms backwards. So they're going to make a circle. Yeah, your eyes can come up now. Your arms can come forward. Nice. Straight and narrow arms.
So that's the arms I like straight Elvis, long spine. Inhale. Exhale as you curl back with this one. Feels good. Just give me that right side. Waist all the time. [inaudible] and then arms. And then the back of this have to avoid the bars a little. They might be in your way just to attack. Reach around to your sides, lift your eyes, roll yourself back up.
It's nice that was better on that side. So hands behind your head now create like a Hammock for your head and not quite so far back with your elbows. Yeah. So if you let your scats come under a little bit, then your head can press back. And we have a nice alignment there. So we're going to curl the spine back again. Reaching all the way over the barrel. Yeah. Beautiful. Stay here.
As you exhale, you're gonna press the ribs down into the bail and you're going to curl up.
And inhale to go back. Tatyana is a beautiful mover, y'all. And here we go. Lifting and no head, right ribbon, left. Pelvis down and back. So think about touch on it in your body. These two bony landmarks, just reaching for them.
You pull that ribbon. Aim towards my ear with this elbow. That's it. And back. Yeah. Aim
Yeah. I come forward and to center. Take your arms forward. Stretch. Yeah, just go all the way back and rest. Yeah, well done. Okay, so you can bring yourself up. We're going to do a little sideline hip work. Can you give me a favor and just take that off and put it underneath?
Okay. So come lie down on your side with your head at this end. So we're going to put your foot into here, your top leg. Go ahead. And then I want you to push out legs together and pulled away just like that. Is it too heavy? We'll see. I can change it. So a lie on this arm, and then use this hand.
You're going to put it on the bar like that and you're going to use it to help you create stability. Okay. Now I want you to bring your whole body underneath towards me. Yeah. Everything. Our embody, everything. No, no, no, no, no. So like a whole shape. Yeah, exactly. You got it. Okay. And so now we've got a little bit of overextension through the spine. This is perfect. Hold this shape. Okay.
I'm going to give you a little assistance. So what we're going to do, come, come a little bit more right there. So we're going to go into external rotation of the hip and we're going to take the leg forward. Good. From there, I want you to lift your leg all the way. I want you to rotate your knee towards me and right here at this juncture we press the pelvis forward. We bring the spring back. Yep. Make a circle. Oh, that's a tough spring for Tatyana. Are you okay? Am I making it just a little bit lighter? You just stay right there.
Yeah, we go. Okay. So here we go again. Go forward, control, lift. Now here as your leg goes back and want you to reach your pelvis forward as you reach your leg and it's an out and a way feeling gorgeous. Gorgeous. Good. I'm just giving her a little more. Stretch the feel. Okay, good. So reaching up. Find the rotation hip. Don't change the pelvis. Rotation in the hips, the squeeze here. Use your abs.
Come behind you a little bit behind. There you are. You feel stretched in your head. Yeah, two more far away. I'm not going to help you this time. I want you to create the exploration in your own nice, lovely work. And the last one,
Reach the last two times. I want you to go a little slower on the way back and I want you to explore that. Keep the leg down for a minute. Yeah, there it is. That's where the stretch is going to happen. One more. Keep the like pretty low. Pretty low. Yep. Reach back now.
There it is. There it is. Yeah. Really good. Good. And then come back and bend your knee. We're just going to take this strap and hook it over your ankle. Like this. Bring me your foot. Yep. I'm just going to give you a little stretch here. Here we go.
Okay, here we go. So explore, but don't change your spine and that's it. That's it, my friend. Good last time. Yeah, I'll reach. Okay, so now keep this, keep this. We're going to go this way now. So I want you to reach back. So as you find that range of motion, keep the body just like before and we wrote he up and bringing the like for this, it's just a little tighter.
All right, so go ahead and take the foot out. We're going to set up for some arm work.
So we'll start with chest expansion. So you'll face this way
So we want also straight wrists. So you'll have to, you're gonna reach around, this drops a little bit. Now if you don't feel like you have enough spring tension, you can take a step back, a small step back. What we're going to do is we're just going to reach the arms and then reach the arms down as they go forward. Forward.
Tiny bit. There you go. And then, so it's a down first and then a back. Yeah, working from the back. Nice. And I down and forward. So there's always come a little bit more, right? That's it. Lifting the chest and keep checking in with those risks. So we reach back. Nice. Hold here and work here. So you won't both. It's good. Hold here and work here. Nice.
Can you feel your back working your upper back? I'm so happy. Good. I still lean back too much. Twice more. Nice. Good. I'm in your way.
Push you with your arms towards me. Okay, so that's your start position. This is hug a tree. So you're going to come with the arms, come with the arm, come with the eyes. Your right. Good. Just like that. And then reach into the straps as you reach out. Keep the scabs still just like that. Turn this way just a little and press towards me. So if I let you go, you're under control, right?
Let's just do two more. So I'm not, I'm not really doing any work. I'm just guiding.
I want you to continue to lean towards me as you lift your arms up to here. Feel the arms, continue to put pressure on the springs as they come around to your sides. And then once again, back towards me. Right shoulder down. Yeah. Trine, maybe not quite so that, well, we'll stop there. [inaudible] okay, maybe not.
Can you bring your body into my body? So let that, let the stretch happen there.
So not quite so low with your arms and you'll avoid the spring
Don't let your shoulder blades come together. Keep them wide. No, no, no, don't. Yeah. Right. And then up. So there's a rotation in the scaps but not a sliding and out.
Kid, this kid, this for me. Yeah, the rotation in the shoulder blades happened. It's lovely. It's lovely. And then we've pushed like this push towards me. Try to touch me. That's it.
It's this spring. The, the, the strength work. Nice. That's enough. Step back.
So I touched on what I want for you to do please, is to lie down on your side. Your head will be this way. Your legs will go this way. Yup. Chase your audience.
And you're going to take this leg and you're going to cross it over this way. Okay. So I'm usually, there'd be a strap on the Cadillac on. We don't have one. I'm not going to bother to get one. I'm just going to use my own hands. So take the bar and just hold it with it. Your hand. Good. So we're gonna go to here. Touch on, I want you to bend your elbow wide.
Now I want you to start to take the bar over your head, you know? No, no. With that, with this harm is gonna push
We're gonna work together. We're gonna work together. Now lift your body. Nice. Beautiful, beautiful. And now on the last to touch on, I want you to see if you can your bottom arm and come up and touch the bar. [inaudible] yeah, you understand? So it's going to be like this. So here you are. You're going to, you're here, you're going to bend, and then you're going to reach with both arms. Yeah. Okay, here we go. Yeah. Bending. Yep. Stabilizing through this center.
Here we go. Both Times left. Yep. All the way up. Reach and touch. Keep that left elbow straight and had between your arms and back all the way down. Nice bend and push. So keep your head right in between your arms. It was a little far back he had. That's it. So when you left and want you to work here, here we go. Reach up. Straight. Elbow, straight elbow. Straight up on the left. That's it.
Gorgeous. Lower down. And then, and arrest to this. I'm going to give you a last right? Sure. Hold on tight. Yeah. Hold with your hand. Yep. Nope. Okay. Hold. Yeah, keep that. [inaudible].
Okay. So we'll do three without the lift, without the bottom Armenia. Use your bottom arm for three and then two with no arm. There you go. Yeah. Okay. Exactly. Good. So you want to press with you, you want to squeeze your inner thighs together. Here we go. So the elbow bends. Now as the arm goes overhead, I want the shoulder to draw. Beautiful. Nice to there. And then you slide backwards.
This arm comes straight. I want you to work those ribs in and left. Nice. Good. Come back this way just a little bit lower down. You go all the way down. Then the arm moves the shoe. Don't lean. Yeah. Back. Yeah. Good. Just like that Paul back slide down. Just like that. The arm last one with the ribs to stay in, please reach out.
Nice. Good. And down. Last one. Yeah. Yup. Control the shoulder. Better. Better. Go ahead and left. Nice and down. So I want you to really think about that control through your shoulder. Yeah, work more here. Okay, so here it goes. Yeah, don't elevate. There you go, Ben. Here we go. We're going to go to the bottom. I'm with you.
So you're gonna lift your whole body up. Reach up, touch, reach up, touch, lower, back down, lower your body. And then that's a tough spring. I mean, I was mean. That's, that's it. Before the shoulder goes wide, elbow, drag the bar. That's it. That's it. I'm straight and I get the whole beautiful whole body down arm. We're just going to press overhead. And a, I just keep holding on for me. Nice. And it's nice and strong. Okay. Andrew Helper. I'll take the bar.
Yeah. And then come all the way out. Okay. We need to do a couple more things. Okay. So we'll get the trap here and hook it up. Okay. Tatyana, you're going to stand up on the mat. So what I want you to do please is choose one of your legs to come into the low sling. Yup. Just like that. This foot is going to be very far forward. Okay. So what we're looking for in this exercise is a squared pelvis. Firstly.
Yeah, more [inaudible]. And then you want to hold back on the ribs again. You have keep this pelvis down so now and the leg is going to be straight. So most of us are going to want to rotate the pelvis to keep the leg straight, but none of us are. Okay. So touch on a bend your forward knee and go backwards. So keep this leg strong, reach back into this stretch and I want you to, with your arms, pull yourself up and forward up in four yet really give me arms.
Really give me arms. Lift your chest through your arms. Beautiful. So if you keep your pelvis down, you'll have a stretch there too. And then go back again. So this'll be your inhale. You go backwards. Nice straight leg. And then pull, lifting up, follow through. Use the back of the leg to talk to the front of the leg pole with your arms, arms, arms, arms, arms. I'm not letting her rotate. And then back.
She wants to a little. So we'll do one more. No rotation. Reach back. It's like a swing. Okay. On the left. Okay. There's a fun transition. Are you ready for it? Stay right there. Hold yourself with your arms. You're going to lift that foot off the mat? Yeah, go hold up with your arms. This, what's going to go into there?
The other one's going to come out. Oh. Ah. Then this knee, we'll just switch. We'll just switch. Um, that's okay. You can try it in a minute. Okay, so there you go. So we've got, we are squaring the hips or this hip points to that wall. There you go. And now she's got a gorgeous straight, like that's a tough thing to do. We want to make sure that the back isn't changing. And now lifting from the arms. Yeah, hold back on the ribs just a little bit so you're not overextended in your lower spine. Reaching to there and then bend.
Reach backwards as you been. Okay. And then sliding polling with your arm. Nice. Strong arms are good with the pelvis, Tatyana. Yeah. Yes. You feel the stretch there. Good. One more time. Go backwards. Yeah.
And then riding up elbows. Why beautiful. Beautiful. Beautiful. Nice. Okay, so let's try it again. All I want you to do, I want you to do, just hold yourself there. You just pulled yourself up. I want you to see if you can take that leg and put it into the strap to yes, yes. Both legs. Just for a moment. Just for a moment. No, no, you gotta hold it up. Hold up. Use your arms. Yep. Lift. Lift. Yep. It's here. It's here. We hold for one polo? No, no, no. Just hold, hold, hold, hold. Step one foot down. Set the other foot down. Well done.
So the later on that turns into a pull ups today. No. How your hands please. Okay, good. Okay, so we're going to do the hanging back. So you're going to turn this way. Come a little bit to where the, not to my backup. A little right there. And you're going to hold with your arms. Okay. So what I want you to step one foot into the tree, a trapeze on the top and then use that foot to hook.
So that's going to help you hold either leg please. Yeah. Good. Okay. So now bring the pelvis underneath you this way. So you're going to go backwards. All right. Touch on a roll. We're not going to make our hang for a very long roll up. Roll Up. Find me with your head. Yes, good Morehead.
So there's your straight line touch on. And I want your to neck, thoracic, [inaudible] not lower back yet. I want thoracic. Pull the bars towards your feet. That's it. That's it. Now use your legs and go for it. Now use your legs and go for it. That's it. Beautiful. Beautiful, beautiful. Head comes back. Spine comes back.
Roll yourself all the way and down until your tailbone is reaching back on a break. Yeah, to take your feet down. Take your feet down. Anyone who's ever done this exercise before knows how hard it is on the hands. It's your hands. Yeah, and the arms. The hands in the hands. You want to try one more? No, always. Okay, next time. Next time. All right, Tatiana. Step down onto the floor please.
Okay, so face me. Sure. You have enough room for your arms and say, just let reach the arms up, looking up and then allow them to push down with your arms. Let your head come forward slowly. Roll yourself down. Again, just checking in with your body just like we did in the beginning of class. You're going to go forward. Go forward.
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