Quick Magic Circle Flow

Let's start standing. So you're facing out the big window on the backside of your math. Go ahead and start with the magic circle with you with the ring. So we're going to start with the feet. I have my heels together. Do this now so we can kind of see what's going on. Heels togethers, feet slightly turned out. Pilati stance. Maybe that's what we'll call it.

I'm going to hope it stays nice and warm. All right, so taking the ring and let's use this as a prop so we're not going to squeeze it hard just yet. We're not even gonna squeeze it at all. I'd like you to shift your weight a little bit forward so you could float the heels up and then squeeze the glue and float. Just barely can't even. Maybe you could fit a credit card under there. Then lengthen your low back to me that that's going to be a little bit of a pelvic tuck from me. And then inner thighs are pressing firmly together. Let the heels drop down lightly and keep that subtle lean forward and nothing that's straining from there.

Shrug the shoulders up and then let them relax back down. Nothing too severe but enough that you might feel a little lift in your chest there without flaring the ribs. Then we apply a little pressure on the ring, not much. And when you do that, if you haven't come down, come down. Good job. Did I not say that? Maybe I didn't. I probably didn't squeeze the ring, but stop before you round at all. Okay. And then relax. Here we go. And a little quicker. Now it's still small and XL. Squeeze one and two and three.

So for the moment the ring is kind of mimicking the rib cage, right? It's kind of coming in and it expands. We're not taking huge deep breaths. We're also not exhaling everything fully. Probably at this point. Let's go five, four just tapping in three, two, and one. Now it's a squeeze of the ring and extend the arms. The further out you go, you probably lose some of the resistance all the way fully extend your arms fully, fully, fully. Even if you aren't squeezing during inhale, bring it back. I'm not squeezing and exhale, squeeze out and bring it back.

So it's a sense of almost, I don't know. I'm feeling like I'm scooping, but I'm not. I'm just extending and pull back and exhale Perez and pull and let's go five more. We press award and so I'm hoping that you have some awareness through the front of your body, but also the back of the body and Paula and too. One more time and one keep it. They're not really needing to squeeze it here.

Slowly take the rib cage, the upper body to your right. Hips don't move. See what your spine can accommodate and back to the center. So you're basically looking right through or app the ring to the other side. You might notice differences and bring it back and again, inhale and exhale. Center to the left. Inhale and exhale, two and two more like that.

Stand in tall and exhale. One more time, over and back. Bring it back in again. I'm not really squeezing at the moment. Everybody shrug the shoulders again as you relax them. Let your chest rise. Float the heels up off the ground. Here we go. It's just press one and two and three.

What I'm hoping you look for in your own body is that a subtle sense of the shoulder blades dropping down a split second before you squeeze the ring. They're probably already there, but it's the intention of it. From here, we get a small squeeze and reach out one full extension and bring it in. You may find that once you get out in your straight arms, it might start to feel like your neck or shoulders takes over. We'd rather you stop. We, I'd rather you stop before that happened. All of a sudden, well, I've got, I'm looking at two instructors, so I'm thinking they're thinking the same thing. One more please.

That's who I'm including. Wow. You're feeding attire. Set him down from there. Lift the toes up. Put him down. Lift him up. Put them down. Good, and try not to turn the feet out one more time. Okay. Put them down. Float the hills again. Keep the feet relaxed.

Don't go so high that you're having to grip with the feet to the left. Inhale, rotate. Exhale, center to the right and center. Keep your head in line with your rings. Are you looking at it? Actually, you don't have to look at it. That might make you wobble if you wanted to challenge yourself, you can. I'm kind of looking over it through it, but not directly at it as a focal point. One more each way. Or actually this is the last one, isn't it? And let the feet relax. Great.

So while we're here, stepping a little bit wider. Place to ring just above the knee or at the knee. That would be okay. I think it's a little more comfortable above the knee. All right. And the feet are still turned up, but we did separate them a little. So Jim, bring your heels closer to each other. We're not going to probably be able to straighten the knees. Good. Alright.

From here, sink down a little bit. Meaning bend a little and then walk your feet in a tiny bit more so you don't lose the ring from that place. Allow the pelvis to tilt forward so the hipbones are reaching forward. The tailbones reaching out. Yeah. Then exhale and just bring it back. I'm not really attempting to squeeze the ring. Do it again.

Release hips and bring it back, so try to feel the connection of the abdominals pulling up through the pubic bone. The back extensors are getting longer as you do that. Just one more just to feel that difference. Bring it back underneath. You level it out. It probably feels like you're tucking, level it out and now from there we squeeze the ring. Attempt to straighten. It may or may not happen and slight release. Not really. The goal isn't to straighten the legs.

It's really to connect with the inner thighs, right? To connect a little bit with the glue. Oh, what happened? I lost you both at the same time. It doesn't have to be a huge squeeze. Truly you're looking for that inner site connection. This is where we are.

I'm often talking about hug the midline. It's this sensation, inner thighs and that subtle sense of trying to Tuck the pelvis underneath you. Good. One more. I know it's not so comfortable. Okay. Come down. Move it down to your ankles. Your feet will have to be slightly more parallel to hang on to it relatively comfortably. But I do have my feet turned out too. There she is. Come on in and saved your spot. You Bet. You Bet.

So you start with the hundred then you're going to do it. No, I'm just kidding. I'm just kidding. All right. With it level hips, take your weight over onto the right leg. Okay. And check out your hips and ag. Actually we're all pretty good here. So from there you can balance like so or just keep your hands where you are, but we're drawing the left inner thigh toward the right and we're tall two and squeeze holds three. See if you can connect the leg to somewhere up into the trunk as if you were drawing that leg closer to the midline from up under the chest more.

It's more fun thought. Okay. And when do you just press your hips toward the window a little and lift your chest up more. [inaudible] good. Couple more here. One, one more time too. And then just step onto it. Come over to the other side. First of all, how hard is it? No height. 20 degrees hotter. Hm. Wow.

So it feels good or you're freezing. Okay, good. Oh, thank you. Good, good. Nice. Long, straight legs. We're going three more. One and two. If you notice your feet gripping, they kind of have to do a certain extent but re relax them. We're going back over for a little quicker this time. And it's one, two, three, four, five, six, seven, eight, nine, five more and one. Sorry, two, three, four and five just went way too quick. Other side staying controlled and one, two, three, four, five, six, seven, eight, nine out of 10 out of 1513, 14, 15 going back this time, take that light to the front.

The left like I have to fix mine so I'm going to, I just adjusted it so it won't slip. So from the side and basically right in front of my ankle or what feels like the lower, lowest part of the lower leg, but it also should feel stable. So if you have to adjust it slightly differently than I just said, fine level pelvis, keep the legs straight in front and pull it back. Hold still good stay where you are trying to initiate from this upper thigh. Okay. Right where the leg and the button me, that's where I want you to think first. And then as you do your tall squeeze, hold and release, whatever you need to do with your arms hold and release and hold a few more hair. Nice and tall.

If you just drive energy through the foot or the leg, it's going to be kind, boring and probably just hurt the front ankle. Step onto it even if you're on your mat and then the back leg just comes up. So I did probably just to accommodate it. I did turn out ever so slightly my hip, we're going to be okay with that. Okay, so you've got the hips basically or center and I guess I turned my leg out more than anything and now I'm drawing the back leg toward the front. Flex the foot if you're able to squeeze hard and release in other words.

So you don't kick the ground too and release and three and release four nice and tall, but long and legs are straight. Six attempt, a little tuck of the pelvis against you. You actually get a nice stretch through the front of the hip flexor or the hip [inaudible] and go ahead and set that foot down. Square yourself off. We're going to the other side. So what we did was we brought it over to the left leg, put it in front, adjust where needed. Yeah.

And it's, it's really okay to, if the bottom foot wants to turn out a little bit or the bottom leg like they're standing on. All right. Legs are level, hips are level and we draw in and squeeze, hold one and squeeze. Hold two. Right. You have that option of touching the ground every time for a little balance. But it doesn't necessarily make it easier either cause you have to let it go every time too. So it's just different. Press your hips forward a little money. Yep.

Excellent. Step onto that foot back. Like comes up. Make any adjustments you need to, you want to feel where you can squeeze it back, leg straight, turn it out if you need to for room and press and hold one press and hold two, three, four, five, so the lean forward is appropriate. Just make sure that you don't use it as an excuse to let the uh, low back arch. Keep the natural arch. That's fine. Everything else is you want to feel that stretch.

I'm giving you two more progress and press. All right, set it down. That's just from here. Roll down or come down and grab it and just bring it back up all the way up. Standing wide. Okay. Could be tempting to lock or drop into the knees. Be careful not to do that.

Rather it's as if we have a really big ring right here and we're squeezing in toward it. All right. Otherwise we're overhead for our side overs. It's been a little while since we've done these hips forward. I don't know why I'm on that too. Not In your upper body. Can you press them forward, your hips forward anymore? Does that just feel crazy a little bit. Yeah. Try it for a bit.

See and then just think up. But your PR, you look good to me. Alright to your right. Lifting the ribcage. Don't go over as much yet. Go on the diagonal and try to feel a stretch. Literally a stretch there. Good Aaron. Start exhaling. Feel that side. Pull you up to center other side, up and over.

Make sure you're not doing it with your shoulders. You find it. Exhale and bring it back. Start that same way again. I'll pick it up in a minute. Inhale. Now let's go down to exhale a little further. The hips don't move. You're still thinking long. Inhale and exhale up. One more at that slow pace.

Inhale as long. Exhale as you go further. If you go further, anchor with the opposite side. Inhale and exhale up. Alright, the breath. You know, just inhale over. Start Your exhale and come up and you've been at going [inaudible] keep going. The ideal scenario would be that you would imagine that you're in between two plates of glass and there would be no rotation. The ring would be floating, right. Overhead doesn't always work out that way. Sometimes shoulders are tight and you might need the ring in front of you if that's okay, but do be very careful about not rotating and sometimes you'll just know cause you'll feel it into your back. Oh, I'm freaking out here. We go to the right.

Inhale and exhale out the other last and exhale. Your head just stays in line. It's all about the waist and uh, and over more accurately the apps. Yep. I don't think I mentioned I'm not squeezing the ring. I'm using it for a prop for spacing. We're getting close last four and uh, they're very do and up. One more time. Right? Okay.

Taking the ring, place it on your hip and I'm not really almost right where you lift the leg up so it's, it's lower for you and we'll all go to you. I'll follow you. So it's like if you found out that's it. Yeah man, you might better go lower or you like that long. Maybe they are. Oh they are. Oh my goodness. Good. Wow. Jealous. All right, so now the elbows slightly turned upwards and it is bent. Before we go anywhere, we'll take your free hand and just reach for, I'm kind of going for just behind the center line of the body and a gentle pressing down on the shoulder. Don't even squeeze the ring. That's the shoulder down and feel that lat kick in. Yup. Okay. That's what I want. I mean that's what you want, um, is that press now when you do that, then pull in as hard as you want.

When you do that. The other part has to be the first. Okay. Do a few just to feel it and get used to it. And if you want to check something else, you can take that other, the free hand and rest it on top. It shouldn't tighten up up here at all. Okay. If it does, that's your clip. All right. Either keep your hand there or not, but let's add to it.

We squeeze the ring and hello her down and, and squeeze as we lower and, and squeeze and okay. Yeah. Maybe bring your hand a little more to the side. Jim. [inaudible]. Yup. So it's really just opposite like that's good. That's good. Yeah. So just connecting with the side of the body.

Hopefully letting tension come out of the neck and shoulders. If it's collecting tension, you need a second, right? You need to let it go. Let's stay down on this next one. Holding it here for a moment. Relax the toes. Try to squeeze your glutes without changing, without tucking, without anything else. And now just 10 little pulses with the arm. One and two and three and four. I think it's good.

I just can't see six. Ben is a little more, seven, eight and shoulder down a little now or nine and 10 hold. Good. Let's do five more squats there with the ring and up first. Here we go. Ooh, it's definitely a funny arm position. I kind of imagined I've got carrying a big basket or something like I would never, rarely doing anything like that, but holding it down, hold it, stay there, change it. Ring. Yeah, point the elbow out the front door and leave your body where it was.

Yeah. And then come up. Yeah. And we go down to come up and good, very good re relax the toes. You can kinda think about as you push up, it's almost like pressing the heels to the ground. Or another way of looking at it is keep the feet as relaxed as possible and consciously just squeeze those glutes. Okay, stay at the top now just double check. We didn't really check that out. Check it out, check it out feeling and do a few check both sides.

I'm just making this closer to even anyway. All right, go back to the squats. Here we go, five one and bring it up and two and you can work the legs as much as you want or you can skip the legs. Otherwise we're holding down on the next one. Here it is. Body Long and press one to your low back should feel quite long. Six, seven press eight nine and 10 bring the ring in front of you. Stay where you are for a moment. Just lightly holding the ring. Tilt yourself forward.

So I took the whole position and went forward. I'm coming back just to kind of read, demonstrate it. And I want you to come with Debra, bring your feet a little closer for this next one to each other. So we're down and we don't round the upper body. We take the whole thing from the hip joint.

So it kind of feels like you're sticking your rear end out probably from here. Just keep the ring where it is. Straighten up. Okay. Then you're going to sit back down. But then you'll take your hips back on the diagonal and up. Now to make some counter balance, reach the arms out and pull in.

So it's the same thing we did earlier standing. I am applying a little resistance to the ring. That's to you if you do or don't. But if you choose to remember, you want the arms to feel like they're connected to the back. Let's go a little faster is one. So the main differences, I've tilted you forward to get more glute. Good and Huh? Good.

Very nice. Keep going. I'm giving you two more here. One more and then bring it up. Okay. Bring your feet back together. Almost there. Feels okay. Could you connect to the gluten, Helen? Everybody. Okay. We're right on. Take the right leg forward. Yeah. And for the now I'd leave it on the ground. Um, what's gonna happen is it will be, what am I gonna do with the ring?

The ring is going to start here at, you'll lift the leg, the right leg. Come with me. I think I can teach it to you. It's easy, sort of stretch forward. You bend it as it goes behind, you reach the ring. And again, it doesn't matter how hard you squeeze the ring. If you squeeze it hard, make sure it doesn't collect tension, bring it back, bend the knee, bend the elbows, extend the leg forward and press [inaudible]. And I'm Kinda light on the ring as I bring it back. When I extend the leg, I'm squeezing it up here. I'm light on the ring as I transition now I'm squeezing it as I reached down light on the ring as I transition, squeeze it as I extend for sure.

Yeah. Right as I transitioned, squeeze it. As I reached back. Boom. Let's go a little quicker now that you kind of know. Let's do four more or and, and to, and, and three and one more time. Tell him my voice, man. I was about to fall. Let's hold that and just come to upright. Yeah. Other side. Find it again. Check in. Make sure, uh, yeah. Thanks Debra. So we went forward, we brought it in, we reached back, we kind of checked it out.

Try not to open the hips on this one and we brought it forward and as we extended the life forward, we started adding a squeeze here close to us. Then when we reached behind, we extended, it doesn't have to be low, just sort out in front of you and squeeze and scarring. And again, let the ring be, or a minder of your powerhouse. Yeah, you can turn that light foot out a little bit for help. Let's go a little quicker for starting now for more one. And, and shoot. If you want to make it bigger, make it bigger and 30 I don't think I wanna make it bigger.

One more time for what'd you say? I still enjoying out Wendy's leaving. All right. We good? I think I'm pretty good with that. I have just one more for you though. Placing the ring in between your shoulder and your neck. Make it semi comfortable. The heel of your hand on the ring, and I'm going to the lunch up to you whether or not you do it. Um, I'm going to recommend it, but I'm an offer. This is what I'm offering.

It's going to be to step, whoa. To step back and together to step back and I'll turn you to facing each other. So that's, that's the end game if you want to do it that way. Otherwise you could just be a split and a little bend would be absolutely fine if you don't want to actually the full lunch. Okay. So once you guys face the center of the room, you guys face the center of the room. If your ring is on your right arm, which it looks like we all have, let's go left leg back.

Um, if you're stepping back with it, start here. If you're going to just stay stationary, it's already there. Here we go. Take your time. I'm gonna go slow. So as we step back, we also squeeze the ring. Your body is straight and then we come back. Okay. And bring it back together and step back and okay.

And step back. I'm pulling, pushing down on the ring as I go. So Jim, since you're coming back and forth, I actually I love that's not, that's a nice modification. You could put weight on it and actually do a lunge but if you don't want to keep your balances. Yes. Very good. Very good. Keep your low back long Aaron right there. This time stay down or or in a balance and a little pumps of the arm or Jim, what I would do is just straighten the back leg and don't worry about the balance as much as the arm for a moment.

Okay. Yup. And come on up and change sides. Good job job. You know? Right. It's so surprisingly hard. So now the ring is on your left side I believe. Right. Good. Right. Like I'll go back and we go. It's down to come down to come when you're in the lunch. If you are doing that, you want the need to end up over the ankle.

So we don't want to you to be able to lift the heel of the forward foot. It's got to stay down. Yeah. And then you just give yourself room. Huh? Well done. Here we go. Yeah. Few more. Say Two. One more.

Stay down on this one or just balance and we go one out of 10 to find that biceps. Three shoulders relaxed. Five and six. Seven. Hang on for eight. Nine. Well done. We come on up. Great. So could you just come to the ends of the Mat? We're going to have a seat crossing one leg over the other. Elbows point out to the this. Oh, look at you. You're already there.

Speak Chris. Faster Christie. Okay.