Welcome. Um, I'm going to, uh, teach a short segment on the spine corrector. This is what I do to open up my back between clients. Wonderful for you to do at home, but also if you're teaching in a studio and you have a short break, um, and consider getting on your spine corrector for 20 minutes. And um, I hope that this will help your backs. So let's start right in the center of the spine corrector, lifting up out of the hips and start with four plea Aas reaching forward. Inhale forward and exhale tall.
And again, reaching forward. Lengthen up two more times. Shh. Last time. Reaching forward. Lengthen up and then play a contract over to the barrel. Press up to Relevate and place your hips on the Lynch. Walk the feet slightly forward and then place the hands behind.
Shalane to the arc of the barrel. Lift the hips up and place back into the Kravis. Let's open the legs out to a diamond position and reach the arms forward. So from here, draw the shoulders. Ah, place them down and again, shoulders are placed them down. Two more times. Lifting. Ah, last one. Place the shoulders, bending the spine forward and twist, spine, twist, spine, bend and rolling all the way up and again into your spine. Stretch.
Shh. And again, stretching the waist side of the neck two more times. Re.
Ah, and press two and press three [inaudible].
Last one, lifting up and all the way over to the other side. She and Ah, and over and find the lift in between.
Opening the arms out to the sides, long through the fingertips. Gather the ribs, pulsing the arms back, palms forward in Hail. Exhale, palms back, homes up and rotate the shoulders and rotate the shoulders back. And again, rotating forward. And two more times. Keep gathering the rims.
Since they're just underneath the news. And let's do some tricep presses. Pressing Ah, and lower right.
Hold the lift, curl the hips forward, pressing up to Relevate, opening the hips. Reach the hips behind you and sit down into the crevice. And again, press up. Curl forward. Two more. Last one. Curling the pelvis.
She placed the hips on the lip and center the body. Walk the feet forward and let's place the hands right alongside us doing a progressive contraction to reach the back into the barrel. Full breath into a low contraction and lifting up out of the hips deep in the
Two more. Coming all the way back, hand and again, rolling back. Touch the barrel and hold this position. Make sure the hips are right on the lip of the barrel. Place your hands right on your low Belize. And then deep and the contraction forward. That's it.
And again, same thing with the arms extended.
Two more. Last one. Both legs in towards you. Deepening the contraction. Four were double leg. Stretch off. Touch the floor. And around round two more. Last one. And extend the legs, extend the arms and lower the arms down by your side size. We're touching things, so deepen the contraction forward folding here and let's take a full breath to roll to the top of the barrel.
Pull in to lift up to teaser and again, focusing on the neck alignment. Open the chest and pull in to lift up. Two more. [inaudible]
Full breath to table. Top Hole. Table Top. If you can't go into full extension today. Full breath up and over the barrel. Circle the arms. If the head peel the body forward and again, rolling to the waist. Roll to the top of the barrel. Stretch long through the fingertips. Shh.
Circle. Lower the Chin and uh, and over the hips. Two more times. Rolling through the waist. Top of the barrel stretch, long wide, v of the R circle. Lower the Chin to lift up and press out of the barrel. Last one.
Reach the leg forward and lift it up to make the left. Reach the left leg forwards and up to meet the right, right leg forward to meet the left and left like forward and up to meet the right flexing the right hip. Draw that right leg back towards you and uh, folding the left hip drug back towards you. And Ah, and again the right leg back, anchoring the pelvis, left leg back. And Ah, and then reach the right leg forward, left leg back towards you. That set stretching the legs in opposite directions, reaching long through the legs, long through the toes and pulse the legs apart to stretching the backs of the knees. Three four take a full breath to open the legs out to a v position all the way around and pulsing here.
Flex and point. Last one. Flex and point going into the rollover. Take a full breath to roll the hips up and away from the barrel. Legs parallel to the floor, keeping the back on the barrel and full breath to Rola up legs, vertical to the ceiling and again, starting with a low belly. Roll the hips sober, roll the back and open the hips two more times. Actively stretch the lower back and rolling back to the barrel. Reaching through the tailbone. Last one, going into the Jackknife. Full breath to rollover, keeping the hips where they are. Full breath to extend the front of the hips and full breadth to roll down through the pelvis.
Starting position and again full breath to peel the hips away from the barrel. Full breath to extend the front of the hips and rolling the hips down and then just reverse that. Pressing straight up to the ceiling, reaching the toes to the ceiling. Then come to the rollover position and then unwind the spine, rolling the hips down, placing the legs in the starting position and full breath to press straight up, back as against the barrel. That's it. And full breath to the rollover all the way over and then rolling back into the barrel. Legs up to the ceiling, bend the legs in towards you and to an upside down rest position. Good.
Carefully, press the barrel away from you. It's at wrapping your legs around the barrel. So all the way over the arc of the barrel that's set in to just allow the legs to relax all the way. Arms relaxed, shoulder girdle relaxed. It's just relaxing here. And just take a deep breath in and exhale in the spines.
And again, deep breath in and exhale in print two more times. Inhale and exhale. Last one. Yeah, to exhale. Draw the legs in towards you and extend the legs on either side of the barrel. Lifting the arm saw.
Come to an upper contraction curling forward. Come all the way to your spine. Stretch position, rounding over the barrel. So rounding over the barrel and take a full breath to roll up through the spine. Inhale, flex the feet. Exhale, flex the spine. Inhale point and roll up flax and round forward
Thank you all very much.