Let's stand up to start showing this. Matt feels where I'm like, it's been in the sun. Thanks so much. I'm so happy to be here where I feel loved and stuff. All right, we're going to just, you know, all over the place. All right, well just put the ball down right down in front of you. We're going to start with a couple of standing roll down. So if you just shift forward over your toes and shifts back through your heels and find your way into what feels like the center of your foot, then put pressure in the outside and inside of the foot.
Start reaching the arms down towards the ground, creating a sense of upward energy and breathe in. As you exhale, allow the head to fall heavily towards the chest. That heaviness and the head is going to carry the spine
Head goes down first.
Maybe bring your ball with you. Cross one leg over the other and with controls that yourself down into the mat. No fighting. Okay, so we're just going to do a little bit of simple. Rolling first, just hold the ball in your hands. Let's go. Knees to slightly apart, sitting tall. As you exhale, Tuck the tailbone under. Start to guide the spine down towards the ground. Pause there. Just gentle.
Don't go too far. Xcel to Rola. Just stay around right and at
Going to add in a gentle rotation XL to roll back. Pause where you feel strength, where you feel strong. Inhale, turn towards me.
We go back again. Exhale. I'm going to go to the back of the room first and back to center. The front of the room,
So I think lifting the spine, just let the ball rest on your shins and
Now inhale. As you exhale, I just want you to focus on tucking the tailbone and it's not going to be a big movement. It's going to be more energy than than visual, so approval the pubic bone forward. It's like your abdominals are pulling down into ball. Inhale, release. Exhale to press. Inhale, release. Exhale to press. Inhale, release. Exhale to press. Inhale to pause without letting the low back. Leave the ball.
Curl the upper body forward. Focus on the curvature of the spine. Inhale, come down. Exhale, so now the ribs are pulling around instead of the pelvis. Pulling around the pelvis is held in that tucked position. We're going to do two more. Reach forward. One more. We're coming all the way at this time. Rural in yourself, up and sitting up tall. We're going to come straight back down onto the ball. Here we go. Exhale.
Inhale. We're going to reach the left arm back. Let the ball support you enough so that you can feel a solid rotation in the body XL to bring it home. Inhale, reach the opposite direction and XL to bring it home. Pay attention to the pelvis. You want that held round shape in the spine and bring it home.
Pressing this chest forward to roll yourself up. Use Your hands to help you elongate through your spine and again, start to Tuck the pelvis. Curve the spine back. So once you get there,
I got one more thing for us and it's me. Here we go. Everyone. Okay, so fine. Let's go. Either you have two choices. You can go hands behind your head. You can cross your arms out in front of you. It's totally up to you, but what we're going to do is take the back over the top just a little bit. Don't go so much that it creates lower back tension and lift. Sending the spine maybe just to neutral and curl forward.
I think I'm with you, Christie. I think I want to be here as well. No, I liked it better than this way. I think just two more is appropriate. How are you guys feeling? Yep. Two more is fine. Let's let this one be our last one. Oh, the weird here. Take the ball out from behind you. Put it between your knees and roll yourself down. Preparing for a pelvic curl.
Maybe sliding the feet a little closer to you and allowing the arms to come down. Oh my abs. Feel tired. Inhale. Draw the feet. Enter. Yeah, you got there. Fine. I'm tired. [inaudible] exhale roller. It's trying to think of something else. Funny to say when I can't, so let's just move. Inhale, hold, exhale. Start moving from the chest.
Feel each bone in the spine as you come down slowly through this spine individually feeling the bones. I release the tailbone down. Please put pressure into the ball. Make it all belong. Rolling ourselves, stretching the knees forward, feeling the head align with the spine. Inhale to exhale and roll down. Chicken. [inaudible] the spy sea bass three rolling, Huh. Inhale, hold and exhale to calm down.
Reaching the arms energetically in the direction of the spine. A tumor rolling up
Check out the shoulders. Let's do four more school wheezing, tucking and squeezing the ball as you do. And two and one way. And then inhale to exhale and release all the way down through the spine. Slide your feet a little closer to you so that your low back is supported as you pick your feet up off the floor, uh, Tate out to a tee position with the arms or into a low v. Let's keep the knees slightly separate, but the feet together for the spine twist towards me. Inhale and exhale.
We bring it home. Oh wait for me in ham and draw them deeply back through the ways. Letting the low back and a little bit of opening or a little bit of rotation and coming in
Squeeze the ball with both thighs and come back. Let's do that one more time around and he'll turn. And so reach, stretch, bring it home. And last time, inhale, turn, reach, stretch, and bring it home. Fold the knees in. Bring, take your ball on your hands, bring it to your ankles, and then bring your legs back to a tabletop position. So we're gonna go into, we're gonna do this in external rotation so the heels will be pulling towards one another. Reach your arms over your shoulders, less the arms over the head. Inhale, exhale. Pick the head and chest up. Stretch the legs out on a long diagonal pause.
Squeeze the ball tightly and hundreds in two, three, four, five and a half. Think not as squeezing the ball with your feet, but and said, squeezing with your thigh bones in spreading out the compressing the ribs or contrasting the abdominals,
Put it back between the knees. Lower the head and chest. Pick up the head and chest.
How low you lower your legs if necessary.
A straight leg is not totally adamant. What is adamant or important is that the backstage is stable. Stretch and pull across.
Last one and bringing it back
I'm in the moment. This is our last one. Whatever. Whatever happened on the leather side, bring both knees into the chest, reach around for them and come down and we're going to come all the way up. I'm just going to pick up the ball with my feet. Hold it in my hands, stretch my legs out in front of me. Squeeze the ball just a little bit by pulling the shoulders back and here's our role that we're going to pick the head and chest up. I'm going to curl up through the spine, staying around, staying long, keeping 'em, rolling back.
A consistent shape between the collar bones and the hands. Meaning just because you've got a ball and your arms are slightly more narrow than they would be normally, doesn't mean that the shoulders curl in worth so he's still think heavy. We still think about our backs or still thinking about our abdominals, curling, mobilizing the spine, coming all the way down.
And curling. Okay, last one. [inaudible] yeah, I'm left to come up. [inaudible]
We're going to bring the ball into the chest. First thing elbows pointed out this size, lifting tall. Inhale, press into the ball just a little bit more from the back. Then from the Pex and turn towards me and he'll come back to center. So there's part one Xcel to go the other way. Growing Taller. Inhale to come back to center.
So imagine if you will that your head is filled with helium, pulling your spine up. There was barely any tension in the spine because it's being lifted up so much
Turn the body, stretch the arm. Bend the elbow. Come back. Part three everyone. Okay, turn. Stretch the arms. Raise the arms overhead, maybe going slightly behind the ears. Arms come down. Then the arms to go. All the way around to the other side. Stretch the arms. Take the bottle that lengthening. Let's inhale.
Now exhale to back it. Um, inhale, bend and come across. Exhale, stretch. Drawing the abdominals back. Inhale, grow the spine. Exhale, bend the elbows. Fold back and come all the way across. Inhale, exhale, arms. This is our last one in Hungary. Bring the arms back down. Bend the arms and bring it home. Fantastic. Bend your knees and put the ball between them. Hands back behind you. Long back. Stretch the mat. Preparatory, uh, arms. Straight, spine.
Straight. Press into your hands a little bit to pick your hips up, squeeze the ball again. I might go a little bit more together with your feet. Candy, just so they're parallel. Here we are. Exhale, Tuck the tailbone. We're there. We are back in our tilted position. Curve the spine up. Reached the knees out over the toes. Lift the chest through the arms, squeeze the backsides of the legs. Inhale, exhale. Drop the chest through. Keep trying to elevate the ball.
That means the pelvis has to stay kind of high end space and then it finally has to drop as we returned to neutral spine. Inhale, exhale, curve. Shifting the body forward, allowing that movement to allow you some space to open up your shoulders. Exhale, bring the body back, curving the spine, lifting up away from the ground and releasing down again. Here we go. Curl, stretching the knees, pass the feet, picking up the pelvis, looking up and slightly forward and we're coming back. We all okay on our wrists. I've got one more thing to do here. You're good. Okay, here we go. Send it down. Stay there.
Squeeze the right leg hard. Can You keep your pelvis lifted in? Extend your left leg. Rebend the knee. Stretch the right leg. We bend the knee, stretch the left lane where you bent. Stretch the right line, rebound and round on all the way. Don't forget to lift up off the ground until you sit down and sit up. Drop the knees out to this high. Let's see. You can stretch forward. Sorry, that one is a little meaner than I anticipated to be.
Not you're fine, right? So come on. I know you're not mad at me. You couldn't be mad at me. Hold the ball. Flex your feet. Sit Up straight. We're going to turn again pressing into the ball towards me. As you exhale, you're reaching the ball just outside that front leg. Inhale, restack the spine. Pull the shoulders back as a chest reaches for the ball and exhale.
Return to center in how we turn. Exhale. Inhale, lengthen spine. Pulling the shoulders back and come back to center. I'm going to change it. Turn. Keep the ball on your front hand. Reach the other arm back. Lift up. Return that back hand to the ball and Xcel to come home and he'll alternate.
Exhale, reach the back Carmo way. Send the ball forward and he'll lift up and come back to center. Bend your knees if you need to. The hip,
Squeeze the ball.
Pressing the ball into the ground. Pick the head and chest up. Curl the spine forward. Reach along through the top of the head, reaching the forehead to the ball and lift up again. Lengthen.
Head is cradled in the hands, picking the head and chest up on the inhale. Exhale, Rola and reach forward. Just stretch forward for a moment and then rolling yourself up just to [inaudible]
Lift as though you're pulling your shoulders into the mat. Then round the spine. Justice spine, the low spine. Anyway, yeah,
Stay there. Let go. Lift the chest more. Can you do it without dropping your legs? Now drop the legs, flex the feet. Sit Up. Straight. Bend. Then Easton, just for a moment and put your hands on your shins. Sitting tall in here. Take the chest forward. Reach the hands towards the ankles.
Press your hands into your shins to pull your chest forward. Allow your arms to help you. So a spine stressed with extension. Then reach back through this spine, curling away from the hands and roll the hands up towards the knees as you sit up tall. Kinda nice to go back to the modification. Exhale round down. Let the hands just glide down towards the feet. Press into your arms with your upper back or push down into your legs with your hands. Lift the chest through the arms, round back away.
And Roll Up. Let's do that one more time and then we'll do that.
We inhale to lengthen the spine on all high diagonal or low diagonal. If you have the flexibility, take it all the way back and roll yourself sitting tall. Rounding the spine down again, reaching for length just reaches forward arms. Reach behind the ears, take it all the way back forward and rolling up
And here's fat sitting up tall. Step the legs together. Roll back, trying to keep it
Unstable bridging. Here we go. Okay, so unstable bridging for Debra. Her favorite. Here we go. Articulate this spine up. Role. What's wrong Christie? Alright, rolling.
Oh good. Stay there. Hold at the top. Press the ball just at one inch away from you. Roll it with your feet. Pull it back. Roll it with your feet. One more inch away from you. Pull it back one more time. Oral. Pull it back in here. Come down slowly.
Here's my next thought. [inaudible] think we can balance on it with one foot. Me Too. Rola. Stay at the top. Let's keep the left leg on the ball. Reach the right leg up. Just keep it bent. Reach down towards the ground with an old, let's do two to put the foot back down on the ball. That was a little mean, wasn't too wet. This tick. Should we do the F side? Oh Gosh.
Is this what you meant when you said you want it to work like last time Rohingya? Think it might be time to get rid of these balls. Pick up the leg. Oh Oh, touch or go down. Reach down, pull back or lower your foot. Roll down. Take the ball. Can I say we going to get rid of it? That was a totally a lie. Put it between your shins. Curl your head and chest up.
I'm gonna do a crisscrossing type exercise so you may not be able to straighten the legs. Totally. But the balls gonna roll back and forth in between your legs. Hands behind that. We're going to let stretch the keep the knee that's closest to me. Bent. Turn towards it and then change. So we squeeze and we turn.
Keeping everything still around the pelvis, around the low back. Feeling that ribs rotate around the head. Still in the hands. Let's do a few more. Say three more to each side. Here's when you gotta use your INA size here. There's a good lesson. One, two,
Keep the balling in the ankles. Hug the knees to the chest. Inhale, head, chest up, legs down. So arms up and around. Inhale, lift up two inches. Only. Exhale, bend the knees, reach for the legs and bring it all the way home. Here we go again. Inhale, lift, exhale, arms. Inhale, this time come three inches. Bend the knees, keep the low back down and a lower it heading into the full teaser if you wish.
If not just stick with what we've just done. Reaching for the hundred position arms and around. Curl the spine up.
I really do. Get the low back down. Then bend the knees and come all the way down. Nicely done ladies. Let's do it again. One more time. Reaching. Circle the audience.
Rollover coming up. You can use the ball if you want. I'm going to put mine away now. So starting with the table top position, stretch the legs on a relatively high diagonal. Definitely keeping the back flat. Any of vertical Xcel ruling ourselves over, flexing the feet, separating the feet, reaching back through the heels as we articulate the spine down. Balloon Bible, telephone touches, toes point, legs come together and touch. Inhale. Exhale. Holding the abdominals back as the legs. Travel overhead. Flex separate and Henry turn around. Touch again across the top. Flex, separate and, and stick with that exercise if you wish. Or we're going to do the Jackknife.
Inhale to vertical XL. Rule over in. You'll touch down. Press up first and a way with your legs trying to kick
Try to push forward a little bit more. It's perfect. And then slowly down articulating through the spine. You okay? I didn't allow the like slower. Let's do one more. It's happened over and then there's a [inaudible] down at an energetically reaching to the sky, pressing the legs away from you. And with that we'll bring it down slowly,
And let's do some side bending. Side bending. Yeah, you with me? Absolutely. I just came up to mess around with this, but while we're here, here we go. [inaudible]. This is one of my favorite side bending exercises. Just so you know. Lifting up tall through the body. Debra, lean forward just a little bit with just with just your chest. Yeah, yeah. Good. Alright, so side bend to the left.
Lifts up through their righto obliques growing tall through the body to the opposite side and back to center and across in a hold there. Stretch the top arm overhead. Just getting a little bit more of a stretch. Open that arm back out. Push it down and come up. Here's the breath. Inhale. Exhale. The up upper arm reaches open and back down. Still inhaling. Accella. Inhale across to the opposite side. One more time. Exhale, arm. Inhale, arm down. I just changed the breath but it works.
Exhale. Inhale the crass. Exhale line. Inhale em down and exhale to come and then we'll [inaudible] that. Let's just sit all at the same direction. Let's go left hip. Crossing the right leg over the left for the actual side. Bend. Stabilizing the shoulder. You want me to use the ball? I don't. I don't know how
Candice is going to show us how to balance on the ball. I'm not sure. I'm not sure I'm going to do that, but please, please, if you wish. Here we go for reels. Pull up away from the arm. This side bend. Lift the body.
Reaching the top arm over the head in. Y'All. Bring the top on back. Find side plank position. Bend the knees and come down in how we reach out and up. Exhale, we bend at the waist, so don't think about it as inhale. Come back as just a contraction of the lower waist. Come down.
Think about it as a stretch for the upper waist. So you're lifting so much and you're reaching into your feet and you're reaching into your arm to get that stretch to the waist and no fighting you two. Let's do one more. Um, yes, there's a contraction in the lower waist, but can you find that stretch in the upper body, in the upper waist. Inhale back. I'm never putting you head to head again. Scoot your feet a little closer to you.
Hold onto that outside leg reached the top Pharma. Take it across. Should we the twist first? Yeah, let's do it. Here we go. Put the hand back down. No one's sliding. Does anyone need stickies? Here we go. Picking up the bar. What I think about or my thought process is take the bottom hip and start to turn it. Then as you reach down, reach to your ankle, lifting the chest or pressing the chest towards the thigh and then continue turning. So you're reaching under your armpit looking at your hand. Inhale.
I know that was a lot of words. We come back and we bet. So turn the hips, reach the chest to the thigh and then continue the rotation through the body in Hilton comeback. You adamantly need to be pressing back into your legs as well. Yeah, so it's like a, I don't know, a pyramid with a twist on one arm and back and down. Slide yourself all the way down cause I'm hip work. Let's do the sideline lake series.
Starting with lake changes. Pick the top Liga, bringing it forward and keeping the pelvis stuff. Feel free to use your hand as much as you need to. Oh, oh, just one way. I'm gonna take the legs together. We're gonna make a great big circle. Reach out, take it behind you, but don't let the back arch. Keeping the body stable forward. Reaching back and last few times here and one more and then we going. We are we going the other way. We were going the other way back till you get forward as much as you can without a lot of spinal movements. Spinal condensation.
Yeah. That whole though you are working in the hips. It's almost a sense of trying to lubricate the joint last three and into and for the day then and then let's just bend the knees, help ourselves up and swing your legs around to the opposite side. Segment crossing. The legs are side lifted through the bottom waist. Here we go. Picking up the low waist, reach for the stretch in the upper waist, drawing the bottom shoulder down towards the waist, coming back to a straight line and coming down on bent knees and coming right back up. Inhale, exhale, curried everything and bending to her ribs draw down as we sit down last too and back to come down one way and back. And then we just scoot at our feet closer. We reached for the ankle, we sat up. You did the go up first and then we did the twist. So setting ourselves back on, I think there's three of them. Fingers face away. Yeah, yeah.
Picking up the bottom. Yeah. Press the chest towards the legs. Keep more weight on the underneath within the top foot in your comment out and XL Ben to come down in healing to lift, rotating the pelvis, allow the spine to continue that rotational pattern coming back to a straight line and Ben d one more time. Lovely. And just flow and shoulder down. How many back and okay, let me just lie down. Legs straight.
Certainly rotated in our hips and we went up and forward and back forward. Great place to find some focus in the abdominals as well. I might just keep leading with the hill Debra on the way back cause I feel like it will help you keep externally rotated. If you like go toes, then the hip
I believe there's two more. Yeah, they are. Hi, last one. I got it. And then we're just going to come up out of that, coming to the hands and knees. We're going to do a little bit of upper body work. Push up a modified knee stretch, stretch.
So here we go. Hands on the mat. Slide this legs back into front support position. Hold friends, support position for a moment. We're going to bend the elbows three times. Push up.
Feeling the shoulders reach down away from the ears as a fantastic last one. Lift the hips. Stayed here. Press the heels to the ground, the abdominals to the spine. Walk the hands to the feet. Take the pelvis straight up and roll up. Exhale, making a change. Folding Fac, finding your way down. Exhale, walking the hands out along the mat. No pushups. Just find friends. Support and hold points. Your right foot, raise your right leg straight up behind you. No movement in the pelvis.
You can talk a little Deborah and you can come down a little candy. Just two more leg pull friend. From here, lift your body and your leg. It's going up into an Arab Basque. We're gonna bend the back knee. Bring it forward towards the forehead and shift your weight back over your hands. Inhale, we stretch back. That bottom heel drops as we send the [inaudible] right up into the air. Exhale, pull forward. Inhale, reach back.
Exhale, pull four. Think about abdominal work, shoulder blades down. One more time and back. This time we're going to go through that Arab ask and we're going to step the foot between the hands. Keep the back leg straight for a moment. Press back through the heel. There you are, Christie, that's for you.
And then just gently guide the knee down and took the toes. You can stay down on the ground. You can also choose to come on. All right. She not through the chest. I've seen this fine. Why can the hands back down? Taking the tucking the left toes under. We're going to start from scratch. Slide the right leg back.
There you are in your friends. Support Three pushups. Bend, press one. Shoulders down and back to here's three. Lift the hips. Walk the hands to the fee. One, two, three in a row. Yeah, and we'll do head goes down. Abdominals pulling in a hands. Find the ground walking forward.
One to very or bend. Press one, elbows into the waist. Press two last time. Pick the hip set. Walk back to the feet and roll up.
Well I left like presses, reach ass and and three and the leg comes with
So I'm not quite certain how I want to do this, but here's what I am thinking. Take the bone and just
Let your hands just rest out in front of you. Like you're going to go into swimming and then guide the chest into the ball, but the arms pull back so you're actually not moving your ball much. Does that make sense to everyone? And then let the spine just relax the arms slide forward, guiding the shoulder blades back, pressing the chest forward into the ball so it will limit you. But if you keep your chest on it by lifting too high in your lower back, but it will assist you in my mind I think to maximize that.
Good. Keep going. You guys can keep going.
We're going to hold the high position when you get there, just find your way there and take care time. So when this, isn't this like the single leg calf, let's drop the elbows, let the ball support us enough. So it feels, I don't know, I guess the word is supportive. Pull the abdominals I and then try to guide the chest up away from ball. Like you're trying to roll it forward. Then lift the lay and then we're going to kick one foot in stretch, kick the other foot. This alternating the legs. It's a double cake and a DoubleClick pulling up into the wall with the chest pulling up away from the mat with the dominance.
And we'll do maybe four more,
You wouldn't have to move back a little bit Debra. Cause Candy can't, I don't know if that will work in any way. You'll tell me if it does. You're going to have to roll your ball over your mat and Bennet. But anyway, you're just are your arms. Your arms are out in front of you, your hands are on your ball. Think gentle. You guys, real gentle abdominals in. Just start to roll the ball back by pulling the shoulders down and guiding the chest forward. So I'm not rolling, I'm just, I'm not really pushing into my ball much. I'm just trying to move it by moving my back and then I press the ball forward. It just rolls away. And then just start to lift the head between the arms.
Think of articulation of the cervical spine and the neck guiding its way into this articulation of the mid back. And that's about where we're going to end the articulation there. And then releasing the spine forward. Let's do that a couple more times. Shoulder breakdowns in the chest towards the bar.
Press up onto our knees and just sit back on our feet. Let me in the back stretch. Do what you want with your arms. I've, I've kind of gotten into the habit of putting my hands on my feet and pulling myself back. It feels good to me. So it's an option. Let's take if your oh in overhead. Let's take them overhead and walk them to the left and just stretch to the right side of the body and then bring them up to over to the other side, to the opposite side.
And then back to center. Um, I need to scoot forward so I can access my feet if you need to as well. Do So, uh, we're gonna walk the hands back towards the knees and curl over the feet, pressing down through the feet. We're going to finish the way we started with some roll up down ups, pulling up from a roll down, letting the head hang forward, pulling the abdominals. Then perhaps softening the knees just a little bit to let the low back open up. And with that inhale, lifting up through the spine, rolling the hit SKO forward, spiny longings, reach all the way up into a standing position. Let's raise the arms that when you get to the top, don't think too much about arching. Just think about lightly growing, and then the arms are going to reach back to the sides.
We're going to take the body out straight, letting the chest reach towards the floor, hollowing through the waist that's reached the spine over the knees. Again, me, I'm going to bend my knees. It feels good to me. You can if you want. And then articulating up through the spine. Let me know the way back. Noticing that maybe you feel a little bit more connected to your, I didn't. Yeah. Maybe how the arms at one more time as you exhale, just allow the arms to drop down and gather energy back into your body. Oh, I'm the energy in here. Take it for you.
We're done. You guys. You did great.
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