Hi, welcome back. So great to be with you. I'm here today with Addie and with Mr Bones and we're going to play with the reformer flow. And I say play because yes we do think of flow as play and all that sort of thing, but what we're really going to explore is a fashionable relationship. What does it feel like? Which is one of the reasons why Abby is standing here with just enough with just because I asked her, I said, what does it feel like to have this size of ball, what size and feel like to have this like?
And what we're looking for is not squeezing as much as evoking waking up. What is inherent for us are deep bio intelligence knows how to move us. And mostly we're often controlling ourselves so much that we get stressed out through working so hard. So how do we have just enough effort for the movement? And that's what we're exploring. And in order to do that, we have to have relationship with gravity and space, the space around us.
So we've asked Mr bones to join us with all these interesting little connections. Uh, the therabands. So the blue theraband is symbolic of what we're calling down the back. That's our relationship to gravity and that's a widening, softening and widening. So if you put your hands right here, your clavicles and just trace under your clavicles and just think wide. And notice as you do that it sort of softens your whole face. It has your jaw relax, it puts your head into the right vestibular balance place over your feet.
The softening and widening gives us lateral support, peripheral support. That's what creates uplift. So the softening and widening from the top of the sternum, the maneuver IOM at the top of the sternum when we widen and then allow the waterfall down the back through the shoulder blades, spine sit bone, tailbone, hamstring. That's why we've got the blue theraband along the back of the leg all the way down to the tripod of the foot. That's the down that ignites, wakes up.
Uplift, which is the green theraband. Inner Ankle. Inner thigh comes along the back of the leg again because the inner thigh interdigitates with the hamstrings with the front of the pelvic floor. And that works with the so as along the front of the spine, through to the scalings to the inner ear up. So the lift want to be able to move your head freely and you'll see how we'll play with that. If you can't move your head freely, you're stabilizing through your shoulders and your neck and your jaw. So to let that free, you have to get shoulder blade to deep belly, a feeling of waterfall down the back and internal lift up the front.
And that's what breath support is all about. And we're going to look at that when we do for work. And the other red theraband is showing a very deep connection of how we talk about rooting the leg to the spine. This is a natural relationship. The body knows, but mostly what we often do is straighten the leg from the knees. And so what happens is you lose your hamstrings, you overwork the flexors at the hip, overwork you back. Knee straightening goes right into the back, a sheering of the back. Same thing with your arms, Russ.
We'll see how on the reformer as we're playing with we're working the springs and being with the strap. How if you over straighten your arm and hundreds or in any sort of strap work right away, you'll go right into your neck, jaw and shoulders and lose the relationship to gravity that gives you just enough effort for the movement. So this is really, really important and it will transform how you do your product, your practice, no matter what practice that is, pull out these yoga, it doesn't matter. So from the spine to the back of the leg diaphragm as a postural muscle, the way where our diaphragm lives in relationship to chest, head, feet, pelvis is completely changes how we move and the quality of our movement. So you'll see how we'll play with that. So what Abby is doing right here at a kind of show, when Abby straightens her legs from her knees, her knees push back.
My hamstrings are more engaged when I'm stating for my feet. So right away she said when she's straightening from [inaudible] her feet, which means soften on the inhale X. Hell, how does the shoulder blade to deep belly straighten your legs, connect your legs to your spine? Right away you feel much more. Inner thigh feels more feet more connected to her whole body, not just her knees. So this is a big thing. Great. So let's start with a footwork. And it was really, it really made a difference to me to ask Abby what size of the little balls, something a little bigger or something a little smaller. What is it?
Because like we said earlier, you gotta you want to evoke the feeling of lift rather than squeezing and tightening your groin.
And I will show you why you go out. You see how you have to work hard to not work your knees. Yeah. So now come back in and bring your, bring your knees above your hips. Hold it right there and I'm gonna move this down. And then from there, just reached through your seat and yeah, you see how you get much more whole body, right?
So you're going out and coming in. Yeah. So first of all, we're just getting a feeling of what does it feel like to stand up and sit down. It's a really nice thing to do before you go to first position, fanning the feet, softening and widening. Relax, relaxing the chest, softening and widening the eyes. What I mean by that is can you see the sides of the room as you look forward or you're just looking at something or can you actually allow your eyes to soften, which allows your chest to widen, allows you back to widen. It's a whole body distinction to soften the eyes. The eyes are the, our relationship to gravity.
That's it. I'll come back in and now go down on the ball of your feet. Good. And now from here, give me just a little bit of connection through your heels. Connect with me, right? And now just feel what's just enough as you come in. Stay against me. Stay. Yes. So sit bone to heal. See how that softened your chest and open. So now we're, I, I've never done this with Abby before and yet we're just a still, we're, we're just in relationship. She's sensing more of whole foot.
You see how that's taking you out of your knees more and giving you more of you down the back, up the front. How do we feel? The down the back up the front by relaxing the ankles, finding the sit bone to heal, feeling the relationships through the back of the body, releasing to the feet and the front of the body, lifting to the inner ear. There you go. And now you've got it. It's just now she's in it. The feeling, right? Yeah. But feel how you're in a fastly.
She's in a fashionable relationship with footwork now rather than a muscular pushing. She's not just in her calves. And then come back in and go to Bernard perch. And let's see. I'll give you another spring. Great. So now you're just going to let you let your foot feel like it's wrapping around the bar feel.
I see it's a lot of fun. This is what's important. You want to find something new. See, we don't often allow ourselves to drop the ball or to feel like, oh, I don't have everything just perfect. We want to feel that. You want to absolutely feel, what is it that has you dropped the ball? Because then you'll have a more awareness. You've developing awareness. Good. Now stay in. I go back to your heels.
Yeah. I'll come back in and go to your heels again. Okay. There we go. And now feel what it feels like as you go out. Yeah. And see how it's just getting deeper. Right? Widen your baby toes open that. Yes, that's it. And that's hard. That's really hard to widen your feet and yet keep the ball.
There's a lot that's happening that's really opening. Fabulous. Stay in. Go back down to the ball of your feet. Right? And now we're going to do lower and lift. So extending all the way out. How's that weight feeling? Does it good? So extend all the way out this time.
Put your hands on your belly suspenders right here. Feel the lift right inside the hip points right here. The sis come right inside and feel the lift up and how that gives you relationship to the waterfall down. And now this time you'll stay out straight. Legs. Inhale. Exhale. Lower your heels with straight legs down, down, down, soften.
Inhale, lift, lift, lift. Exhale. Soften. It. Keep you like straight. Yeah, just stay straight the whole time. Down and up. Yeah. And do it there. That feeling good. Ex Hey. Yeah. Hell.
So she's giving yourself a little bit of a widening right there and you see how that's giving you more space.
And now I want to do this for just a second because this is a fashional understanding of running. So right there, pause. Soften your knee. Allow your heel to there. That's different. Yes. And then press gently and soften the knee and seal the list. Give you their release.
Do you see how that's different than your knee tightening? Right? Press and lift. Get lift before you release. That's better. That's right, yes. Because it's really hard to not tighten your knees in running. The tendency is to push, push, push, but to get the lift, to create the release of the calf, the release of the Achilles makes all the difference in the world.
And this understanding will give you tendon stretch, which is really hard for a lot of people because they don't get the calf really
Allow your inhale. Now. Keep your arms even lower, even lower down. Down, down there. Good. Allow the saucing and widening. Exhale and feel your shoulder blade to belly. Bring you forward. How does that bring you up? Good. And stay there and pump. Inhale. Exhale. Good. Now slow it down so you're in your breath.
You're in the exhale. Wonderful. Yeah. Feel the breath, opening your back, feel the exhale, bringing you forward. Very different than I was taught this way. You see this is, this is what we're exploring and I really appreciate Abby being with me so powerfully in this because this is hard for us. We want to look good. We want to do it right. Whatever that is. I think right is talking to our bio intelligence when a concept beautiful. Yeah. Fabulous. Great.
One leg goes up and take that leg away as the other leg comes up. Good. Yes. Good. So feel that intern, flex your foot, flex it. Feel how that gives you more lift. That's it. Flex your foot. Yes. Very different. Feels very different to your legs. Yeah, that's it.
And then come back down. Yeah. Great. Put those on your feet. One spring. Still with the short strap. Right? So from here, inhale out in frog. Exhale. As you bend your knees, come back in. Sit Bone to heal.
So you're noticing how is your heel related to your sitting bone. Feel the lift of your inner ear as your send your legs away. No knees. Inhale, exhale. Sit Bone to heal brings it in. Excellent. Right? The inhale takes you out. The exhale brings it in. That's it. Inhale, takes it out. The exhale. Good.
This time you go out parallel and you bend one knee and bring the other leg and straight, bring them clothes right then. And this is beautiful. Keep the straps equal weight as you move. Right. How are you reaching through the strap as your legs are coming in, right? How do you feel the back of your leg connected to the front of your spine?
This time you're going out and circles around. Circle around and flex your feet to come back in tail long as your legs come in straight. Inhale. Exhale. Tail heavy, heavy, heavy, heavy. Think less about how big and more about what your ribs are doing. Soften your ribs. Allow your ribs to soften. So as you go out, nice. Yes.
Your back's not working and feel how your tail is long as you legs. Ah, that was it. That was beautiful. That was beautiful. You see how that's just more whole? It's less about the legs. It's more about your whole body in relationship to the circles and exhale. Good. And Go the other way. Down the center. Inhale X. Hey, I'll tell long, long, long, long. Yeah.
Really feel how your tail is lengthening as your legs are coming in. So your hamstrings are really feeling that relationship between the tail lengthening as they come in. Remember, they're connected to the sitting bones, so they're looking for a fashionable release, which is what? Lengthening the tail and bringing the head leg in. Does?
Good, good. Now from there, bend your knees, lower your headrest. Short spine, one spring. So now the straps are not doing a whole lot of help.
Allow your inhale there and now soften your ribs and allow your legs to go over, over, over, over. Yes. So the carriage comes in as you lift. Sit Bone to heal. As you bend your knees. Inhale, exhale,
So you rather than going straight up, you go this way as the carriage comes in. Yes. Good. And back opening as you inhale. Exhale, release, release, release down. Good. One more. Inhale out, softening and widening. Exhale and reach your arms. From right here. Reach, reach, reach.
You feel the difference. So softening the ribs gives more down, more platform to the arms, and come back in and stay. Beautiful. Good. Take your feet out of the straps.
How do you feel and how do you feel the strap is long enough so that you can actually reach through your heels to feel the lift through the spine. Right? So we took a little dowel, the short box Dow and the NYP initially. Put it right underneath. Put it at your sitting bones right in front of your sitting bones. Mr Bones is always trying to hog the camera.
So this is something to wake up something. It's not like you're wearing, you're putting a dowel there every single time. But how do you wake something up? So then it's awake. And so let's do round back. Okay. Go ahead and just feel
Yes. Inhale, lift up. So it's the tail curling. The tail is curling as you're reaching through that. Nice. Yes. Yes. [inaudible] and lift. Feel how that's a relationship between head and tail heads, not moving too much. Right. And now go ahead and take this out and feel flat back.
So sip that sense of
Good arms are widening. Side bend going over. So you're going to the side but feel how head is leading spine is leading over and then come back in. So we're just going to do side bend. Inhale, lift up. Up, up, up, up and right. So how is the lift up taking you over? Yes. And feel that heavy hip, right?
How's the lift up taking you over? Yes. Right? How's the lift up taking you over? Yes. How do we create suspension and float from grounding? Right. And then from there, go into your twist. Feel the up
You'll be up,
Yeah. This is great. That's it. Very good. Yes. And now walk down your leg. Reach your leg to me. That's it. And walked down, walked down, open. That foot reached to me. Reached to me. Yeah. There we go. That's what you want right now.
Get lift along that left hip. The left belly, right. Reaching that right. Sit Bone. Reach. Ah, good. And do it again. Walk down. Yes, yes, yes, yes. Feel how the down gives you lift.
Take it across.
How does your breath straighten your leg? How does the back of your arm connect to the waterfall? That's excellent. Good. Good. Good enough. Stay right there and bring your leg in Australia. Straight leg and take it away, right.
Bring it in and take it away. Right. And bring it in and right. Feel your heavy hip. Heavy hip floats your foot. That's right. Heavy hip floats. Your foot and your head. Yeah. See how the down is giving you more hamstring. That's it. More flexibility. That's it. Good.
And now you walk down and as you walk down, right, you want to create lift. That's it. And as you come up,
Let's make your body wants one more of those. Yes. Yes. Fabulous. Good, good, good, good. Yes. And viral. Right. So now you take that leg [inaudible] and so let your tail release. Inhale, lift. Feel the ribs up. X. Hey, that's it. Inhale,
We'll finish with running. Okay. So let's put the box back. Go back to your running and notice what's different about, once again, we're looking at how is the fascial release, how are you feeling? That leg connected to spine as you run.
Good. And as you come in and keep your heels reaching to me,
Reach them, reach and Rachel. One more time. Inhale and exhale. Send your sit bones
What's this an opportunity for? What are you doing your thing. Thank you to your body. You know our body serves us in so many ways. Are we allowing our deep bio intelligence to guide us? It really is the most incredible thing in the world. And it's something that I'm deeply grateful for exploring and to discovering so much about.
So I invite you to explore that with us and to really bring your questions and we look forward to hearing from you with your experience. And, um, thank you. So great to be with you, Abby.