I'm Debra Colet and I'm visiting here at plotters anytime from Boulder, Colorado. So what I really wanted to say is thank you for joining me. And, um, I wanted to share a workout with you, not just to another class because I've been teaching plots for over 30 years and I've been doing plays and teaching PyLadies sort of for the same amount of time. And if there's one constant through all that time, it's is my relationship with the work and how I know myself through this work. And there's no substitute for that kind of exploration. And it's, it's so wonderful and powerful to pay attention to your body in these ways. The body, this is what we express through. We are not a tree or any other kind of animal where this kind of animal and the time that we spend shining the light of awareness on our, on our body just, it opens up. You just have no idea. We never, any of us have any idea what, what's inside there, what, what the level of consciousness that can come through. And I just, uh, I hope that you enjoy yourselves and uh, enjoy being with me. Thank you. Okay, so this is a little series that I do every morning.
You can have a rolled towel or a rolled blanket or even if you have one of those really, really tiny foam rollers at works. Do you want to get it right behind your knees and then you just relax and kneel there and let the knees open, release the pelvis. There's really a difference between collapsing down, right? And using the buoyancy of the knee joint to allow the sacrum to release.
Some days they feel tighter can stay there for a minute, a few minutes, and then maybe if you feel a release, you can take the towel or the blanket a little further back, opens up the knee joint a little more, puts a little more weight on the Shin and across the top of the foot. And again, it's nice to just find your center ground down through the tail release up through the top of the head. Start feeling your breath. Inhaling and exhaling. Smooth inhales, smooth exhales, and then come forward and Tuck the toes under and just wiggle the heels back and forth to open up the knee joint a little further realigned things. And then keeping that rolled towel or rolled blanket behind you just lift up and back into a squat.
So now the towel is there in case I don't get my heels all the way down. But even if I can get my heels all the way down, it's nice to have that space and here to just relax. Maybe take a moment to pull the toes out, rock back, and get the weight more on the ball of the foot instead of gripping with the toes, crease deeply into the ankle. Again, feel the difference between collapsing and actually feeling the release of the sacrum. Almost like you had a sling or a swing that was supporting your pelvis.
You can almost imagine that that buoyancy in that lift, so the NIESR releasing back, not falling forward, and then just release into the squat. Take a couple of deep breaths and then again come forward onto the hands and knees. There's no place like home, right? And then push back. This is my least favorite, but it's definitely gotten better over time just to sit back on the toes, on the ball, the foot, trying to get the toes out in long, get the little toe out. Sometimes I do this grab with my heel. Just find that, that position. And even if you are having a day where your feet feel tighter and you really can't get that bend in the toe, if you know what you want, you can kind of imagine reaching the toes forward, sending that ankle down through the ball, the foot, lifting the heel up and back, maintaining the buoyancy. So again, we don't want to crash down, right?
But even if I can't get any real movement in there, just imagining and knowing what I'm trying to do, starts to wake things up a little and gives me a sense that I can get some space in my joints, deepen the creases in the ankle, the hip, and then again, come on to all fours, wiggle things out a little bit, and then take the top of the toes, put that on the plane ticket, sit back again, opening up the foot from the top, can get your knuckles in there and massage a little bit. Just open up, open up.
Start to rock through that whole foot, ankle, hip complex. And then just do some circling around the top of the foot.
And then I'm going to just come onto the back
And then come to the center, let the leg drop to the side and let the pelvis go to resting that thigh and come back side to side. Just opening the hips a little more and then taking it into the Omelet. She start with the legs. Maybe if you're not on a mat, it's a little easier. And then opening up the upper body, working through the chest, shoulders, upper middle, lower back. Start with the legs again and hopefully not fall off the mat. And then open upper body one more and then just coming up onto the belly.
Little Sphinx, just checking out the lower back, the openness through the hips, taking a couple of curve over curve, reaching out, just finding the comfortability of my spine today and then coming up onto the hip. This kind of z shape, leaning into the hip, opening up a little, getting a little twist, and just start to get the flex point. A little bit of movement through the hip on this line. Through the middle and in
Little rotation. Stretch it out. Rocking foot. Ankle is so much fun. Just really lubricating everything. Getting the movement flow through the body.
A little bit of stretch now. I think I'm ready to just go right into my mat. Don't feel like doing foot work today. So I think we'll go right into the a hundred
Keep releasing out shoulder girdle onto hand. Using the flex of the ankle to help tilt the pelvis and then really stretching, lengthening all the way through.
Let's just do one more inhale right here. Right. I could push this my back, but I know I don't really want to do that, so how am I going to find that? Fill the connection of the legs coming back up into the hip to support me to lift the spine and then we'll just roll down for the rollover open circle, see if there's any clunks today over flexing, feeling that lovely openness through the lower back, keeping the breath spending and then circle around. Maybe some days you want to stay. Take a little extra rolling, reaching. If you had little dowels, you could hold on to them. Roll back down and we'll just come up.
Go into the tree here. Again, just feeling the relative range, relative tightness, flexing ankle, knee and hip. Extending. Planning ahead just a little bit. Knowing that I'm coming up for the tree, someone a length and down the whole right side of my body. I don't get pulled off to the side pressing into the leg to help me lift up. Feel that connection from earlier in the Mat, right of the hand to the shoulder girdle, to the buoyancy of the spine, up, up, up, tilt, back.
Exhaling, roll back down, lift the back of the leg, right up, connect into the poem to help you up, and then rules through the pelvis back down. And one more time using the reach of the foot to help pick me up. And then flexing and pointing. Just get a little bit more, a little bit more fluidity, a little bit more release. Getting ready for single leg circle. So I want to make sure I don't fall down into my pelvis or my lower back.
Keep the stretch, keep the lift and then over we go. Circling around and reach up. If I'm having a clunky day, got to make it smaller. Maybe bend the knee a little. Really focus on the foot picking up the pelvis that's leftover from the little bridge we did earlier, right? That connection one more time and then reverse it. Take it out to the side, length down.
There's that moment, right? Just wants to fall. So we pick it up again. Exhale,
Maybe I don't want to flex that foot. Maybe you need to point that foot and let it help. Pick me up a little bit.
Don't let it fall. That's when the crunch has happened and into rolling like a ball. Nice to use this strap just to get a little bit more curve and release into the feet and the ankles. Maybe rock a little bit and here we go.
What parts are calling for attention? What parts are still kind of dull? Where's the breath going? Where's the breaths? Stopping. Inhaling, exhaling and inhaling and exhaling and inhaling and exhaling. Picking it up, opening it up.
Sometimes in Colorado you can't do this at all and this is my way. Sometimes I have to put my head down and then elbow to knee.
The timing of the extending of the legs kind of noticed that just locked out my elbows. So I'm going to go into corkscrew. Hopefully I won't wreck it and just stay. Maybe twist a little [inaudible] in the suspension down the side and roll up. Lift and open and enjoy. Enjoy the tracking of the movement side to side crossover. How much do I need to connect so I don't hang my legs off my body, but can I keep the breath smooth and, and explore bigger movement without tensing. Fill those hands. The jaw. Keep it soft.
Keep opening and breathing and just enjoying. Never knowing really what the next one's going to feel like. He soften the knees a little. Let's just do one more at that breath. Lift. Suspend. Come down right up into Sa. Oh, here we go.
Usually comes around to not pushing down into my legs so hard.
Oh, okay. Sometimes it's good to just stretch the quads out for a sec from all that sitting. Just rolling a little bit. I don't need a roller. Just rolling on the it band a little bit. I get that all done up just a bit.
This one is tighter, tighter side. Crankier low back. Take a little extra time. All right.
Some days the calves won't quit cramping. Some days I'm lucky.
Up to the shoulder and down to the knee.
There's that original hip side to side movement. Oh, okay. Swam. Ah, there's that. The root, the beginning all over again. Let's see. Ah, it's to boomerang.
Ah, and let's just go right into seal. [inaudible] Ah, oh. One more. Check out the crap and there's the ground. No more crap rocking. [inaudible]
Then you'd come up and you just kind of add that feeling of rocking, and then you switch over onto your side and come up into the twist and then come back down and rock and just go to the other side. So it's kind of fun at this point. I'm pretty shaky, but I'll just do a couple more because it's so incredibly beautiful here. I don't want to stop looking out the window.