Okay ladies, we are going to have fun. So what I want us to do is just separate your feet just a little bit so that they're parallel to one another. Rest your hands on the front sides of your knees and take just a moment with your eyes closed. So with the moment that we're taking now to just bring ourselves into this space, into our bodies, feeling the pelvis equally weighted on the barrel, the heaviness of the bones of the pelvis, and feel that as you sit here, you could potentially rise taller through this spine as though the head was filled with helium. So the pelvis is weighting the spine, but the head is pulling it in the opposite direction. And then bringing the awareness to the breath in me. I'll fill the ribs and exhale, let the ribs slide closed or closer to one another down the front of the body.
And let's take two more breaths. Inhale, filling the rims and exhale, noticing the the weight of the rib cage as it drops. One more breath in here and exhale. And then with open eyes, take another inhale. And as you exhale, hold yourself pretty firmly with your arms, but start to curl your low back. So see how far back you can get into the barrel without letting your shoulders go backwards. And then press your knees into your body and lift your spine back on straight again. Inhale and exhale. Curl the spine. So we draw back. We feel the abdominals.
Press back towards the barrel as though you're attempting to been in the belly button back. I can't quite get there without moving my shoulders backwards, so I'm just imagining and then press the arms back. Press the knees into the body, pushing the thigh bones deeper into the hip joints. One more time. Excelling as we curve the spine. As the lower spine curves, feel the upper spine reach up and over and then lifting the spine again. This time let go of your knees, reaching your arms forward, taking another breath. As you exhale, start to curl backwards. Now you can bring your shoulders back with you are going to go all the way over the back of the barrel. So as the upper body comes back, the arms are going to reach the head drops back, the arms come around to the sides, maybe they'll drag along the floor, the eyes come forward, the arms reach forward and we roll back up, lifting effortlessly through the spine. Inhale and exhale.
Rounding the spine, reaching back, taking the arms back with the head, reaching back with the arms. So using the arms to move the upper body and then reaching the arms wide palms face up as they come to the sides where you lift your head and roll forward. So when the arms are about in the t position, that's where I'm starting to lift back up. Let's do two more. Rolling backward, arching the spy, supporting the spine. So although there's this ease is relaxing, this back extension, we want to keep the front of the body focused, supportive arms come wide and reach forward and Arula. One more. Inhale and exhale. As we go back, there's a, we could just let the ribs go or we could gently hold back on them just a little bit. Reaching the arms around and rolling back up again. Lift the arms, interlock your fingers and bring your hands behind your head.
And I want you to feel that there is a pretty significant backward pressure of the head into the hands. So we feel the muscles in the neck working a little bit and then again without pushing the head forward, start to travel backwards over the barrel. So we reaching back, we arch the back, we inhale and then exhale, lifting through the sternum, believing the head back in the hand. So we just find a straight line pause. Inhale and exhale to stretch back in. He'll prepare. Exhale to lift, pause, sliding all the air out of the body.
Inhale and exhale. So we use that little moment of time at the top as we're pausing. Lift again to deepen, to look deeper in our own bodies, to to give ourself more work. Inhale and exhale to take it over the back. We're going to do about five more like this if you need to exhaling to lift.
If it gets too hard or it's too, too much for you, just bring your arms out in front of you or cross them over your chest. And here we go back and again, exhale as we lift, feeling the ribs, slide down the front of the body, and also slide into one another in ham. And exhale, stretching back. Last too. I don't know if that's actually five, but it will be what it is. Inhale and back. And then XL, finding your way to the top again. Pause here, taking other India and then exhale as we reach forward. So we flex the spine, but hang onto your work. Inhale back to straight. So come back Cecile, just to the rims. That's it. And exhale, flex and inhale back just to the straight back.
So instead of coming from neutral into or from extension to neutral, we're coming from neutral to flection. And just work your range work, arrange, feel that you're hollowing or tunneling through the waist and back. And we'll do three more. Exhale, lift an inhale back. Ben XL, lift
Nice and easy and light and center. We'll do two more to each direction. Feel the exchange of the ribs as the back one comes to the front, the front ribs, slides towards the spine. That exchange of the Rim and center. One more time through exhaling to rotate. Getting Taller, getting longer and center and exhale to rotate.
Rotate and center and back. I mean hailing. Now. Exhale, lifting. Inhale, pause. Exhale, rotate. Inhale. As you pass through center. Exhale, rotate. Inhale as you pass through, center and back last two times. Excelling to lift and exhaling to twist at center to assist and center. And that. Here's our last one. Exhaling to left. Pause, turn, center, turn, center and back. I'm making a change.
Excelling to the left. Gets a little tough, Huh? Find your neutral pause. Rotate me. And five flection. One hollowing back to pressing the niece together. Three
One and two. Yeah, three. And then Sarah, if you can make it through this, I'm going to reward you with one of your favorite things and I promise this is five. And then come all the way. So we take here, arms forwards. And so now we're gonna reach back. We're gonna roll back towards me, roll back, take the arm, reach that arm, that top or I'm back and then reach back forward. So you're moving like a way we reach back hand goes to the floor, you can use it to
And that last one and that hurry and all the way up. Lovely.
So you want to get organized so that we can bring the feet over the top of the barrel so that they can reach kind of in like a prehensile shape over the top. So we're rounding, letting the arch of the foot or letting the foot travel over the arc of the barrel, arms down at our sides, taking a breath to prepare, and then exhale, we lift up into a pelvic curl. So we press down and imagine here as you roll yourself up, look cramp that you're trying to pull the barrel towards you. That's exactly what made me just cramp right now happening again. Here we go ahead and roll down one vertebrae at a time.
Healing the extra space that you can create between your spinal bones, your vertebraes as you place them down on the mat in here. Exhale. Feel the pelvis lift up as the pelvis is lifting up, the arms are reaching forward, the feet are pressing down and back. We get that nice high lifted position in the pelvis. Inhale and exhale. We the spine finder rolling down one bone following the next until you reach all the way back and you find your neutral position.
We're gonna do that one more time. Excelling to lift up.
Then the head can slide back the other way and we can give ourselves [inaudible] a little bit in neck traction that way. And lifting. Rolling the spine up. So passing here, I want us to come halfway down so I only get in a nice rounded spine. Flex the feet, so just the heels are on the barrel and then we're doing a little pulses. So press with the hips and press.
So the abdominals draw down. It's like you're trying to round your body even more. As that's happening, your shoulders are pressing down in back your belly buttons. Pulling down into the mat. I'm going to do three to one. Let the feed come back down, roll the spine all the way up to the top.
Take the left leg up, stretch it right up to the ceiling and now he kicked the like down and pull and push. So as that leg moves down towards the barrel lift, using the back of that free moving leg, that's what's gonna help us keep the pelvis up nice and high. We're gonna go for and three feel like you're pushing through something solid too. And one we hold the leg. Want you to do a little circle to the inside of the body. What? Like you're stirring something thick. Three, four, five rivers, five [inaudible] the pelvis lifted. Keep using that supporting like your pelvis is high enough so that you can see it in your line of vision. So watch it stays still. Last one, pike the leg back towards the body.
Bring it back as far as you can and begin to roll yourself down all the way. Bringing the leg closer, closer, closer and yeah. Yup. And Roll app. Okay, so you get up nice, nice and high. We find our nice or nice stable position, the right leg lifts and then we push that like through space, reaching away and pull back so you could point on the way down and you could flex on the way back up and and reach. Check in with the arms, checking with the neck, make sure everything's Nice and easy, down
And then letting the light go down. And then rolling down. Let's try one more with no walking if you can. Or two more in case you need to walk. So we'll do two more. Reaching. Rolling. Rolling. Ever reaching out for the fee and bringing the spine up and down.
Uh, and then, uh, and now can we go both legs?
One Nice and smooth.
Exhale and back and across and back and outside. Nice and no one around and across and wide and back. I'll step it in. And three pushups. One Bin, two bin three walk in.
Like slides back. It just comes to the floor squaring off the pelvis and then we take the leg into an Arabic. We read,
So you're bringing your pelvis back away from your hands, but your hands can stay where they are. And then coming back forward, stepping the legs back, finding again, you're playing position or your friend support position. And here we go. If it's sensitive on your risk, make sure your risks aren't sliding down the back. You want them to be right on the top. Here we go. Three pushups, one, two, three pass left leg lifts up one and two and three and four. The body stays so stable and hold and bend and press one and then am pressed to bend and whole Nigos into the chest. He reaches back, comes across to the right, Elba, reaches back, goes outside the left, Elba and center and round and back, across and back.
Outside and back. Last time, around and back, across and back, outside and back and down. Last three pushups for the whole day in this class. What can I promise you? They're the only ones I've done today. And three hand step in [inaudible]. Lean back, find your elephant, send the left leg back as down to the mat, squaring off the pelvis and then reach that like hair mask. And then Dad, I'm holding my pelvis square so I'm not rotating out through the hip with homemade, the the height of the leg, a little bit more challenging, but that's okay. Last to taking the body forward and down. Last one, hold knee bends and stretches and lift the left eye is the right knee Benz.
Think about where your rib cages. That's mostly for me, but it's a good reminder for most of us. Three last two,
Okay, so now we're going to move the barrels again so that you have space for a straight leg. So they'll go towards that other end of your mat. I'll just go right back in the middle.
So we go all the way down and what am I going to do is I want you to organize your body so it's a little closer to the front than the back [inaudible] and then we're going to come down, we're going to take that bottom hand and press it into the barrel. So yeah, for the fingers can wrap around that, that'd be fine. Or they can stay straight opposite hand behind the head, lift a little bit, lifting the adjusting, do like that with your head. And then we're gonna flex and back. So you'll notice as the light comes forward, the, that's where it gets a little more challenging for me specifically on the shoulder stabilization.
So I'm pressing into my barrel as that happens and back and reach and push and reach and push for, imagine that you're trying to pull something as you're coming forward.
That's another way to get a good stretch. And then if it's not comfortable for your neck, you could always just support your head. Let's go to the rivers. So we're going to go forward
Okay, so setting up, I'm coming up against the side of the barrel. Hand comes behind the head or pressing the head into the hands. Find your center, lift your leg, and then
I like to think of it like being suspended in that up position and then dropping and suspended and dropping three more up around and down, up around and back to hop around and forward up around them. Back one up around and forward
And how he come back through the middle. I'm gonna reach all the way over the top and take a momentary stretch there,
Straight out through the top of the head
So we take the arm forward and we bring it back. Let it circle in the shoulder. Doing, reaching through the toe all the time. Toes and forward and back. Yes. That I would share last time. And then, okay, so now what we're going to do is we're going to help ourselves up and we're going to go over the back. So you might need to move your
Walk up to the barrel with your feet and then position yourself so you're calm through bleach placed on your head and shoulders.
And then start rolling your spine down. Rounding down using your abdominals to place the pelvis points your feet as the legs come to vertical. Reach down as low as you can and bring the legs together. Inhale to bring the legs to vertical. Exhale, keeping the middle back against the barrel. We tip over. We find that parallel line we flax and separate. Yeah, and then maybe the legs will go all the way to the mat. Maybe they won't.
And then we roll down.
We imagine that we're trying to push something really heavy away or like someone's holding your legs together and you're prying them apart. And then as we come back in, we imagine that someone's holding our legs apart and we're having to press and back together. Let's do three more. Inhale, reach wider and squeeze and point. Reach wider every time. Wider and schoolies last one, reach and Scully. Bring the legs to parallel. Take the right leg down the left leg back into the scissors. We're going to pull, pull, find center and switch. Pull Pool.
So great place to practice a scissor on the mat. Really using the bottom leg. That's the trick in my brain anyway, so we try to find the connection of that bottom leg and maybe we even hold the top like back a little from coming very close to the body so that our body is the center of our scissor or the pelvis is the center of our scissor. Pull. Pull, switch, pull, pull. Switch to more. One more time. Both sides pull. Pull Center.
Total pull center into the bicycle, left leg down, right leg, back. Bend that left knee, reaching the toes, tip the edge of the barrel and cycle through. Find your scissor, bend the right knee and bicycle. And then so I want every time as you find as you're going through, you don't bend the bottom knee until you're in your scissor position. And then we go and then we go home. Imagine trying to lift the hips up off the bed one more and then pause in your scissor.
We're reversing top leg them's bottom like comes up straight. We reached down again, reaching for the lip of the barrel, reaching for the edge and push flush. Or I just caught myself bending my top leg too soon. Keep it straight. As long as you can keep it straight until that bottom leg reaches out and finds it. Scissor reach and last one coming up right now.
And then both legs back to the top again. External rotation of the hips. We're going to go into the helicopter. So again, look after your neighbor, left leg down, right leg. Explore your circle. Reach out, keep the pelvis down, reach all the way around and center, left leg down again, right leg back. Keep the lower spine stable, keep the rib stable, reach, explore, fine. All your ranges of motion. Again, like you're touching all the points of the circle simultaneously. Feel that stretch through the insides of the legs and to more in here and keeping the knees straight and back. Last one in. Yeah, reach.
The first is to just flat push the barrel out from underneath you or you can roll over your head like do a back somersault and come off that way. I'm going to push,
Okay, so we start, just know that wherever your body is in relationship to the apex of the barrel, the top of the barrel is where your um, extension is going to be focused. I'm right about my ribs and, and then I've got my feet flexed and my toes on the floor. Yup. And then the hands are going to go back
Bringing the body out into a straight line. And then we're going to stretch the arms overhead. We're going to bend the elbows. Are we going to take the body over the top?
Arms are reaching out in front of you and you're going to take the left arm and the right leg and reach away and, and then right arm, left leg. Reach away. Keep the pelvis steady on the barrel and I'm flexing the foot each time it comes down to the floor and pushing away with it too and down and stretch long. So the foot points as it leaves the Mat and flexes to come home and pushes away and back. One more. Okay, so now we're going to try and balance after this. After this, we've got to finish the second side. Okay, so ready. Just have a little fun. So finding the legs, lifting the legs, lifting the arm and India.
We're going to lift up now this time is the arm straight and we're going to lift the legs. They're not arc up off the barrel. Hold hands, come back and then everything goes back down. We're going to do three in Holis, the head and chest. Find a straight line x out everything lists. Inhale, hands back and exhale. Last one, Amia, Rita, excellent.
Everything reaches in your hands back and exhale. That's enough. Put your hands on the mat or on the floor. Push back, rest your hands, arms on the top of the barrel and sit back and stretch.
It doesn't matter that you're not facing and we're just going to finish exactly the way we started. So sitting up, reaching forward, inhaling and then exhaling as you go back again. Again, allowing the spine to just melt into the barrel. Just melt into the barrel. Let it fully support you. Reach all the way that reach around. Lists the head roll up all the way. Yeah, just finding a little bit of ease in the body.
A little lightness in the body and down. Reaching back are coming back around and lift few touch each other. That's extra special, magical girl power and last time who are willing up to sitting. And then once again, just letting the arms rest on the front of the legs and closing the eyes. Yes. Sitting quietly, noticing the energy moving up and down the spine. Maybe the spine is lighter now, more easy.
And when you're ready to open your eyes, we're all done.