Hi everybody. I'm Carol Reeser and I'm here with Meredith Rogers who I love. And we're going to do a chair class and we're going to be working out our hips and our legs. So I'd like you to have a ball at home if you couldn't access one if or your studio, um, about this size and, um, it's going to be helping us with our alignment. So I'm just going to show you where we're gonna be putting the ball, um, at the beginning of this, uh, series, which is right behind your, uh, sticky Audi middle ankle bone. Uh, and this is going to help us control any heel swagger that we have as we are trying to get our ankles, our feet, and our legs warmed up. Okay. So, um, you'll also need a yoga block. Uh, just for one exercise. I have it behind the chair here. Um, so, uh, and we're gonna start with the seated and we're on. Uh, what are we doing here? We're doing two middle springs to start.
And you can always do whatever you want with your springs as long as it serves you. So Meredith, we're going to push that pedal down and I'm going to ha help Meredith get this ball in. And again, we're putting it right behind, uh, the ankle bone. And, um, what happens is that the heel often starts to do a little bit of a swagger and the foot likes to rotate quite a bit. So this is going to help us stabilize that parallel position. So we're gonna start seated and mirror this. Meredith's just going to take a couple breaths to get centered. Always thinking about our alignment principles of our big bony masses.
So we're gonna all just think to make sure our ribs are directly over our pelvis, our neck, directly over our ribs head, so on. And so right away her, she's trying to, uh, or you're going to reach your ankles down and try to hit the wood with that, right? And then you're just going to go ahead and lift the ankles or, uh, come onto the balls of the feet and then you're gonna go back down. And while you're doing this, you're going to keep repeating this. You're going to go up, up, up, and lower, lower, lower. Right? So you're going all the way through the range of the ankle. Plantar Dorsey flection. Yeah. And we're keeping that alignment two more.
So you're going to go all the way up and down. So now's the time where we keep the ankle stable, right? So we mobilize the ankle and now we're keeping the ankle stable and we're mobilizing the hips. Good. And two more. Up and down. Good. Up and down. I'm going to pull the ball out. You're going to drop your ball.
So just keep following the cues as we go. Okay. So you want the center, your foot on your pedal, you're going to come into your shoulder bridge. And again, what we want is that Dorsey increased Dorsey flection of the ankle and full hip extension. So you can put your hands on the front of your hips and press in and make sure you're really pushing up. And then you're going to roll it down.
Good single leg pistons, right knee fold in and down. Good and left leg. And we're going to keep that lower leg out of it right now. Right? So that's what we call a piston in my world. And you're really having, it's really putting a demand on the opposite side to hold that pedal down, right? So you've got to really sort out what that takes. Good. One more on each side.
Just reaching up. Good. And then bring your feet off the pedal. Good. Cross your knees, Ben, and get your legs out of the way. Good. And come up to standing. Beautiful. Great, nice. Nailed it. Okay, so we're going into a standing series. We're going to change the springs. I'm going to go to one heavy, one high, I'm sorry. In one low. Uh, again, you want to change your springs according to what suits you.
Um, we're using a grots low chair. I didn't say that earlier right now, but I'm depending on your chair. Depends on what you do. Okay. So Meredith, we're going to stand in front. You're going to push the pedal down with your right leg. Okay. So now we're going to go, I would get a little closer to the chair, you guys and yeah, you can go for this kind of traditional arm position.
Push the pedal all the way down. And what we want to start with here is like we started at the beginning, we want to get this ankle really clear about what it's doing during the standing process. So she's gonna lift her note, keep the pedal down, lift your heel, keep your pedal down, lift your heel and lower your heel and lift. Lift and lower. Lower. Yeah. And lift flips. Who is increasing her watching of her hip. She's controlling it deeply with her quad yet super hard.
Bring the leg back through. Yup. Come back to standing on one leg. Really, Kara, push the pedal down. Stand up for up and down. Standing forward. Up you go. That was awesome. Take your arms up and go. Now again, we want to have a little bit of a shift where that four leg comes forward, up, gorgeous and down, but mostly now we want that back ankle. 100% stable. The back knee, amazingly straight, right? So that we're getting hip extension there. Good. Two more.
So you did great. Go ahead and push the pedal down with the other side. [inaudible] I think it's your left side now and again you want to be close that it's not. She's pretty got long legs but I have to stand like a little closer. Yeah. And again, our axis of rotation is here. No, no lumbar side bending. We've got our, our nice alignment principle going on. All Bony landmarks stacked on top. Press the pedal down.
That's why I think you should stay in closer. Mary's still hop in. You don't want to be sort of leaning. You want to sort of be on top of your standing leg. There you go. And then pumping up and down. Good. All the way and down. Good.
Good. Better that time. Nice. Center of the hip center, the knees, center of the foot. Fundamental arch. Here you go. You're going to stay with that alignment. Good and down, right? So this is a place where we can really monitor that tracking. Beautiful. And again, I said back legs, super duper straight ankle, super stiff, meaning you're not get, you're not changing the spring with your ankle, you're changing the spring with your standing leg and chances are you're using your hammer [inaudible] good on more time. Good.
You can take that leg in and I've good. Just take your arms up and go ahead and I'm going to drop this down for you, Mary, if I can do so so quickly and you are going to come into too low springs standing, roll down. Just enjoy a little break from the legs and get go ahead and allow those hamstrings to get let out. So go all the way down everybody on pause and then see if you can even lift your sits bones up just a little bit to increase that hamstring stretch. You can do a couple arm pumps, their narrow elbows bend and straighten your elbows.
Let's do one more of those. We're just taking a little break from that leg centered material. Getting a little stretch in the hamstrings. He, I let those sitz bones lift up. Good bend and straighten the arms again.
Do heels to get you up. Bringing the bony mass to the pelvis onto the legs. Rib Cage on top of the pelvis,
So you're going to go back to one high, one low or the same thing that you did for the standing up and down series and in the front frontal plane. So Meredith is going to have a seat on the corner. This has got three parts to it. You're going to have your foot on a yoga block. You're in a turned out position. Your other leg on the pedal. Yeah, exactly. So you're gonna start with your trunk is squared off this way. Exactly. You want to stay rooted in this supporting sit bone and she's going to press down and up, right?
So you're going to come stand on this side of the chair. So just step around. You could do a little actually like Shanae turn if you want, and we're, there we go. And then you're going to crossover pump. You're going to go down and up. Good. And so you're standing put should be just about where the base of your chair is, right? And you're pushing down and up. Good. And you're trying not to lean forward into the pedal, but rather really pushed the pedal with your foot down and up. Two more.
Yeah. And then hands right there on the corner. Good. Just drop your head down and up you go. Yeah. Beautiful. And down. Right and up. Keeping again, a sense of uh, where your pal, your pelvis is changing, right? So you want to keep that, the hips extended as long as you can. One more time. Good. And now Mary, this you're gonna switch feet right where you are.
So just try to lift and lower that leg a couple times and then hold that leg up and up and down with your pedals so hard you guys reach up, up, up and down. I know. Good Meredith, hold that leg up one more time and rest. Take your time coming off. Let's go to the other side. Okay, you're on the other side. Okay. I should call this class the chair challenged. Like if you could nail this after a year's practice, then you know you get a prize very hard. You're going to go down and up. Good, good. And down and up again.
Good. Come on off for standing. Cross pumping on the other side. That's where you get your Shinay turned nice. There she goes. And go down. So you want this foot a little bit more this way. Like at the edge of the chair. Yeah. So you really crossed over. Yeah.
Mademoiselle excellent. And up and down. Good. So here's the common thing. We're going to want to bend that back knee. You want to keep your knee extensors working really hard to keep a straight knee. I'm going to hold her knee cap up for her. Yeah. So she has to actually use this to get herself up.
Gorgeous baby. Okay, let's move on. Okay. Homestretch. We got on top for a prone series. So we're new swan on top of the chair somewhere that's going to climb up. You want that pedal right under your shoulders. And you know, here's the rub. Knee has to be straight.
So we're going to use the knee extensors even though we're prone. Um, that's, that's a against gravity. So it's hard. Hips are extended, right? She's gonna go ahead into Swan, lifting the head. Beautiful. Bringing the pedal up, keeping the knees straight so hard and back down. Good. Breathing up. Good. There you are. And down. Good.
The other major trope Cantor's facing straight up her knees. Oh, whoa. And she, she goes up and down. Good. And the reason that's important is because that, that will show us that she's actually twisting at the spine and not changing her pelvis. And one more time.
Good and good. Beautiful cat on the low chair. We're on one. Ha a high spring at this point. Um, if you want to change that, you can, um, we're going to go arms up. We're going to roll down. Finally, something familiar, something not all about your legs completely. Imagine your feet are standing on a wall behind you. As she rolls down, she goes into extension. I love that. And Roll Up. Some of you've learned Kat universal all the way up.
You see posterior like really having to work to extend her one more time. Go down. Yep. She gets Nice Lumbar flection all the way. Good and up. Yeah. And this is just so helpful. So if you have a friend who you can stand on, it's awesome and rest good.
She's going to back up a little bit. Everybody back up a little bit. Just go to a quarter pet on the top of your chair. Yeah, exactly. And then we're going to go in. You're going to just sneak that left leg out without changing your pelvis. Yeah. And you're going to exactly. And then you're going to sneak that right arm out.
She's gonna hop on off. Good. We're going to come back to seated on the chair like we started. So you're gonna go all the way to the front of your mat and have a seat. And I'm going to go back to a high, um, a high, low spring for Meredith. Um, we're just gonna finish up with a little bit of the foot work and um, and then just move on from there. So go ahead and push your pedal down, right? We just give the legs one more chance to pump up. We're going to go to the, the position now, right?
So we have a gentle V, we are thinking about the center of the hip, the center of the knee and the center of the foot. And she's going to go up and down. Good. And at this point she's like completely warmed up and her legs are tired, but happy. Two more. Good. And then from here we're going to bring your legs together and put the arches on. Yup. And we're going to just go ahead upside down into tendon stretch. Yeah.
Full hip extension for high frog to finish. She's like, go up. You Go. Good scapular round supporting. And she goes down and up. Good. Right down and up. Good. Big Breaths. Good for three. You're doing great.