Welcome back to pinatas anytime. I'm Tash from South Africa and I have the Dream Team with me today guys. How lucky I've got Mandy and Mary and Christie and Sarah who are all local supervisors anytime. So I know that you guys all know them and I just feel so privileged and honored that you guys have um, signed up or that you have been selected to come and take this class today. So I just want to say Hashtag Dream Team once again. Okay.
What do we selected yourself? I'm the Nike One. I am the lucky one and you guys are going to enjoy the session with us. So you are going to need a foam roller, you are going to need a magic circle and you're going to need a mat and just enjoy the moves you guys. Okay so we are going to start the foam roller is good. We all know for some release work so I thought basically just get into that first if you turn your rollers sideways for me. So we've kind of logged.
It's going to start nice and easy with the roller underneath your neck this time lying down.
Did they just find that tight little spots on the occipital and just turn your head in and around. Just try and release a little bit of the tension.
Interlace your hands behind your head please guys. And then just slowly allow your body to lean back and just open up that thoracic area. We're going to hold it here. Make sure it's not too uncomfortable. Adjust the Roil if you need to just hold if, yeah, we inhale and just relax the body. On the exhale. Your hands are supporting your head. We do that twice. More. Inhale, Andrew's. Breathe out. Every exhale, feel the body. Get a little bit heavier. One more inhale.
Don't be scared to move here unless you feeling any discomfort in your, in your vertebrae, nose. Exhale or maybe in the neck or the shoulders. Adjust your body and we'll do two more guys. Inhale and excel. Oh my gosh, that already. Feel so much beta. One more inhale. The next one only come up halfway. Please exhale here. Press into those hips as you're, hover the pelvis up off the floor and then just release and roll out your upper back to wards your neckline.
Keep it in the center for now. Two more. Keep the hips lifted and one more.
Inhale up and over. So we are just in a stretch and a release phase of this workout. Allow your body to do what what feels right. Okay. This is where you have to be responsible and recognize what's going on in your body and forward. We'll do one more. You guys can inhale, lift up and open and we're going to just hang out here.
Make sure your hands are still supporting your head. Hold it. Inhale, maybe look over towards the elbow that's out into extension. One more. Inhale and exhale. Inhale, move your elbow and you'll chase back halfway up. This is kind of NACA awkward position, but press your feet into the floor, lift your hips up, elevate the pelvis and in row, that whole shoulder girdle out for me over the lats. Just nice and easy wasting.
It's like tenderizing a steak like roiling and good to Hmong.
Inhale, lift the elbow and Xcel stay in that extension. So we really get to stretch to that full degree of rotation and extension. And then move forward up and over. So this is the, the delicious session, this delicious part of the session. And I heard an amen and for it, and two more up and late.
Your head race back into your hands and up and over. The next one we're gonna pause and hold it in that extension. In that stretch you guys. So just pause here. Inhale. So no tension the body. This is your moment to just let go. Just be in the moment. Two more. Inhale an excel.
We are going to place the roller down so that your feet are gonna rest on the roller. You want to reach for your magic circle. If you don't have a magic circle, you can use a ball. I can use a cushion and then we're going to start with our pelvic calls in our supine position with our arms holding into the circle. Kay, so
So before we start with our spinal articulation, take a moment and just set an intention for yourself in this class. If it is to have a workout, then that's great. If it is to pick up new cues or deeper your understanding of what [inaudible] means to you. I set an intention being mindful around that, and then check in with yourself again at the end of the session. So take your deep breath. Inhale everyone on the exhale.
Draw your abdominals to praise that lumbar spine into your mat. As you start articulating that pelvis and the spine up off the floor, you praise deeper into your circle. Inhale at the top here, and then Xcel to articulate your spine rolling down, keeping your arms still moving through that imprint into your neutral. Inhale again, and exhale, keeping your collarbones wide. So don't us traps kick in because of circle
Roiling down. Feel those hamstrings working on this unstable surface. Yay. Inhale and exhale the pelvis. Articulate for racing up, rolling up. Move each vertebrae individually.
Inhale and exhale to roll down. Keeping that roller nice and still nice and still nice and still and back to that neutral. Inhale again and excel. Maximize that Lumbar flection. Feel the homies, feel the glutes from here. We're going to inhale. Extend your arms up and over your head. You might have to maneuver the circles so that it's parallel to the floor.
Then Xcel articulate your spine rolling down and down and down. Once the pelvis is neutral, you inhale, bring the arms back to 90 we repeat that. Exhale, articulate the spine. Keep your adductors nice and active. Be Mindful about the movement. Inhale, it's very linear movement and XL to roll down and down and rubs. Draw down and inhale. Bring the arms into your neutral. Two more.
Inhale and exhale. Tell vehicle up. I know Sarah, it's hard to be the client. Sometimes inhale, reach the arms. Aruba all the time for some of us. Exhale to roll down. Use Your circle, beautiful work, and then bring the arms to your 90 I'm going to do one more XL. Deep Lumbar flection. Articulate your spine. Roll up and up in hell in the arms over the head.
This time you're going to exhale. Roll down and keep your arms over your head. Articulate more for me, Mary. Yes. Beautiful closers. Rebs closers, reps, closers, ribs. Keep your arms there and extend your legs. The roller will be underneath your ankles. Ready for a row lap. Inhale, lift your arms hidden chase. Exhale.
Roll your spine up into your seated position in hell and it's health. Feel the love. Share the love. Kidding. A little bit up close and personal is not a bad thing and arms two 90 hid and chased flexes. Xcel to roll up. Left up and hold in hell yes for the secret and exhale to roll and
Inhale and XL deep flection. As you roll back, bracing into the arms and lower down and this is your last one. Inhale arms. Hayden, Jace. Exhale to roll up. A blade left up into extension. Hold the chair. Breathe in, close your ribs. Feel your shoulders stacked on top of your pelvis.
We're going to do the spine twist towards me, everyone. Xcel. Exhale, inhale and exhale. Exhale. Inhale, keep moving please. For those who are a little bit tight in the hamstrings and the hip flexes are screaming at you in this position, bend your knees. Okay. Always feel free to modify to what is best for your body. Two more. You guys are looking good and one wall and exhale. Exhale. Hold the cat. Place your circle over the foot.
That's closest to me. Change your grip to underhand grip. We're going to breathe in and we're going to roll down. Moving the leg up into a little hamstring stretch and you're going to pull your leg in as far as your hamstrings allow you to go. Then activate the hamstring, push into the circle, left the and chase and excel. Two roll up.
Left the sternum. Inhale and Lumbar flection. Exhale, rolling down. Rolling down, rolling down. Stretch the hamstring. Activate the hamstring. Lift the head and chase and excel. Excel, excel in house, left and excel. Two more.
You might want to change your hands over again and just excel. Keep it here. Inhale and exhale. One more. Inhale and exhale. Can you move your foot into that super nation positions, so just brace up and Regina, it's like the leg across the body towards the opposite shoulder and back to same little narrow stretch they just gliding across and coming out of it.
And two more. Exhale and back and one more aches.
And we changed the foot position, pressing the outside toe up into the circle. Glide your leg across your body and diagonally across to the shoulder and back and again glided across the shoulder and back. And two more and one more across, across, across, and back. Take your foot out of the circle, plus your circle just over your hip. Bend your knee, set yourself up and we're going to move your Raleigh so that it's the length ways on your map. And then just to get into your circle in a safe way, your circle to get onto your roller on a safe way. Make sure your circle is not too far from you because we're going to need it.
Now. You're going to just tilt your pelvis and roll back. If you need the support of the floor, place their hands down and they lower your head on your roller lock. Feel like one of those clients. Okay, so set up is everything. I'm just going to recap.
Make sure that you sit with your pelvis right to the front of the roller. Doesn't matter how tall or how short you are, your head will fit on either end of the roller. I can almost guarantee that to you. Okay, so the reach for your circle, extend your arms up towards your ceiling. And then from here we're going to just activate the arms by bending your elbows to the side. What I love about this exercise on the roller is that you can feel how your scaps and need to be safe and not pressed into the rollers, so widen your scapular so that you've got great shoulders stability, and then the only joint that's going to move is from the by SAPE.
So you're going to Xcel press into your circle. Inhale to release 50% and exhale to squeeze and inhale readily and excel, drawing the ribs down, activating the abdominals, and inhale to release and excel to squeeze into your circle. And inhale, release. We do four more. Exhale, exhale in hell. Your spine is in a neutral position, which means your pelvis will be in a neutral position, so you will feel that space between the roller and your lower back, all depending on the curvature of your spine. And exhale, squeeze. This is the last one. Inhale and excel.
Squeeze and press into the circle. Hold a day, 14 commit to the exercise. Praise and squeeze as much as what you can without the shoulders. Lifting up. Four, three, two and one. Brilliant. Extend your arms back up towards your ceiling. We're going to do the single leg lift if you are falling off your roller, but all means put your circle down, place your hands on the floor besides you.
It's more important to get the movement that try and fight this stability the whole time with poor technique. Alright, so we're going to inhale for the prep on the XL. The leg closest to me can lift up off the floor. Excel left, left and tap down and excel left up and tap down and x hell and tab down the secret. And all the work that we do as to activate before we move to more. Exhale.
So for those who are here, we're gonna find the stability. We're going to inhale on the Xcel, extend that leg away. So press into your circle. It's going to help you stabilize. Inhale to bend and Excel. Breathe out Litos abdominals, press down into your back.
Although your spine is still neutral and three more exhale and in Helbing and two more XL.
Use Usual. Exhale and inhale down and this is always so good to check in with your body. What is the difference between the two sides of your body? One side is always harder than the other side. Inhale to tap down and exhale.
Pull away from my hand away from my hand. Yes, Sarah. Look at that in health. Three more and exile Mary, lower ribs down, down, down, down and down. Good. Two more. And Xcel, use the brace, then activate, then move in Hell and Xcel. Praise. Hold your leg up at 90 degrees this time. Find your inner core breathing and Xcel braced the leg away away and in Helbing.
Yes, I'm Stan and I love this. It's my absolute favorite that clients can adjust and modify to what I feel is rifle their bodies. Okay. This is your journey, XLE stain, good Sarah and pain. Two more. Use Your Xcel. Use Your Xcel. Breathe out, breathe out, breathe out and bend one mol and Excel. Breathe. Good man's almost had it in hell being and place the foot down.
Well done, you guys right from here. We're going to move the circle. You're going to place it behind your head just below your headline. If you have long hair, flick your hair out for me. Otherwise it's going to slide and just be annoying.
The entitle hands from the back of the circle so that you've got this external rotation. Yes, you guys are amazing other way. That's it. So that excellent. I was just about your side. Clients never gave this. As you can see, we do not rehearse these classes. This is as organic as it gates, Iraq. From here, inhale on your exhale, engage your abdominals. Then come into your thoracic flection flection. Pull on your circle a little bit so that it deepens the work.
And then we're gonna inhale down today and exhale, lifting up, lift up, left top left up, and inhale to lower down. Beautiful Work
This is your last one. Um, Xcel. Exhale and place it down in hell. Five on the opposite side. Xcel, what about the shoulders? Stability and inhale, lower and four X. Hell.
And it's okay if you're chased us down or you just raising the heel up. That's okay. You can set a goal for yourself and in three months time, then you try this again. Two more and down and one mol and down. Deepen the curve and lower the chase down. Breathing in. Ready for the obliques, guys.
Yes. Breathe in XL, keeping US elbows wide. You're going to rotate towards me first. Inhale and over towards me. Exhale in health center over towards the back of the room in health. A Nice Mandy and rotate and in Hell and excel. Rotate. Beautiful. Stability. Everyone. Formal Xcel.
Don't let it become a arm exercise. It's so in the waist, in the waist to Mo and excel and one more Xcel. Back to the sainted. Deep in the curve and lower down. Take your circle away.
This is a little bit tricky and in place, so circle in between your ankles.
Yeah and Xcel two parades down, press down, press down in Hell to love and it fell lower down and inhale, lift. So we want to make sure that our lower back stayed connected to the [inaudible]. Inhale left so no arching in the lower bad guys, you only move as far as what you can by maintaining your pelvic lumbar stabilization to more XL. Exhale and inhale and one more exhale. Exhale. Nice and inhale, pause and hold. Extend your legs up towards the ceiling. Do you need an adjustment? Yes.
Yes. [inaudible] you are just going to use your ad drs and excel. Squeeze. Can you see we are all normal excel, screes and excel activators, ed doctors and excel. Oh and eggs. Hell we can do a series on the shaking between Andrea and this class and my enemy and one more brace and squeeze and hold. Come on. Draw those. Adductors are for five more. Four, four, four, three, four, two, four, one. Bend your knees don't collapse.
I make salad thing up and externally rotate those legs. Breathing in air. Just always time to adjust. XL, draw in and release and XL. Get that external rotation and release and exhale good and Xcel. Remember, you should not feel any discomfort in that lower back, formal and exhale three.
And the same goes for the roller. If you feel the role is too taxing on your body, but the Rolla to the side and keep moving with the circle, take control. Okay. From, yeah, we are not finished with it. Make sure you engage your abdominals and then you're going to lift both leavers up off the floor with control. Sorry man. Circle back in between the ankles. Okay? Okay.
Okay. I'm going to join you. I'm going to suffer with you. This is the Dream Team. Remain by breathing. I'm the XL. Lift Hayden chased and extend your legs away. Maintain the flection in the chase. Inhale to bend your knees, activate those you stains. Then Perise away, priests away. And in Hell to bean, you can either lower their head down if you feel the naked Steichen straighten here and in hell being.
But this is definitely not a beginners session or exercise. For more Xcel come on. Gimme hip extensors, hip extensors, and in helping and three more left that chased a little bit higher for the last three and two to go and XL. Exhale, exhale and bend. And this is the last one. Exhale, extend. Draw the abs down, down, down, left your legs, lower your head and bend your knees. Take your hand, remove the circle. Did you see that? Brilliant. Okay, you guys roll off to the side closest to me on your math. Take a moment and enjoy that beautiful sensation of the open spine on the stable surfers.
Place it over your head for now.
Move your pelvis up into a bridge or a pelvic call. And then move your roller in underneath your sacrum.
So all the other tell you in a, if it's a happy moment or a not so happy moment.
And then we're going to also move into the Jackknife. And again, if the Jack Knife is not for you, you keep going with that roll over. So placing the circle in between your ankles and just while I'm here, always make sure that when you get onto the roller that you are doing it in a safe way. Okay. So like for me, can I do this? Getting into the role of from this side is not ideal. Um, just because it's so white bearing on your spine, moving over this unstable surface. So safer way is to have the circle, the roller between your heels and your, your grades lie Supine,
No fingernails in the foam. For those who have
Flex your ankles. If you can retweet your floor in roll down. Exhale what? Almost lost my circle.
Touch the flow. Em. Roll down, keeping that roller rolling away from your pelvis and lower the legs. Lower the legs. Keep the abdominals drawing in and in health. Two 90 XL up and urban. Bring that pelvis herb or your nose. Flex the ankles rolling down. Rolling down. Rolling. Oh, that straight feels so good and lower down. Down, down.
Two more in health. Two 90 Xcel to roll up and over. Exhale to roll down through your spine and lower the legs down all the ways, far as you can and in hell. Up and excel. Over roll up and over. Beautiful work. Christy, flex your ankles and roll down through your spine, through your spine, through your spine, and lower the legs.
I want you to challenge by lowering the legs, controlling the abs more in a core, more Unicorn, more in core. We going into the Jackknife in how to 90 up and over. Tap the floor and extend your legs up and up and up and up. And then XL. Roll Down with your pelvis to wards the roller. Nice work ladies. And then lower the legs down. We'll do four more.
Let's try and move together in house. Well, 90 Xcel up and over the floor. Extend a brace into your glutes, into your glutes. Nice Mary. And it fell. Roll down and down and down and lower the legs down. Two more. Three more, three more. Inhale and exhale.
What did I say? These three as she's the boss and all down and down and down and love and reach. Reach, reach, reach. Do more. Maintain the quality of the movement. XL Up and over. Japanese. Stand up. Come on a little bit more man. The reach up, reach up, reach up out of the shoulders. Yay.
And it fell down and down and down. This is the last one you guys. Inhale to 90 and excel to roll over. Up and over. [inaudible] extend. Reach it up.
Flick your Raleigh towards your heels and not to collate your spine down towards the floor. Great work. Move your feedback onto your roller please.
Maintaining that pelvic lumbar stabilization and exhale. One more thing. Inhale and Xcel. Hold it. Yeah, we reverse it. We go inhale and exhale, good stability. You goals. Inhale and exhale. Two more seats. Inhale and exhale, and one more.
Inhale and exhale, reach and hold. Press the hips high. Articulate your spine down. Lift your head and cheese. Reach your hands forward. Take your piece fingers and grab your big toe.
You're going to extend your leg out to the side. Excel. That's it. Your leg that's on the roller. Mike, want to just slightly drop out to the side just to counterbalance the weight of the pelvis out and the aim is to pull your toe up towards your ear.
Tilt the pelvis rolling up and up and up. Actively press the foot that's going to stay on the roller down with your hip extensors. Bring the opposite leg, extend the leg up and we circle, inhale and exhale and inhale. Nice and XL. Beautiful stability. I love it. I love it. I love it. One more sake and pause and hold. Reverse in help and exhale and inhale and exhale and inhale and exhale.
Hold it here, roll the spine. Call the head and chase forward. Reach your chase up, hold onto your big toe and lower your head
Keep the roller underneath your ankles. This time or circled will just be off low space for now. Place your feet on top of each other. Make sure your elbow and your shoulder is aligned and you are not lying in an unstable position or a slap chap like we say back home. But you are a crispy chip. So as slapped, chip can do like an offer con show her a slap chip is lack of weight noodle.
So you want to be active. It's like laugh. You want to be active in life.
You can either stay here for those of you who feel a little bit more adventurous and stable and awesome, left your top leg up, but you are not leading your alignment. Go. Mary left that underneath. Cleats up. Yes. How that to mo and smile and joyful and happiness was polite. Is is awesome. And please I sit down and lower the hips down.
We can do the mermaid being there
And one more bracing into roll yourself up. Take your roller in your hands, flip it over to the other side and then swing your legs around.
Hold it here. Find your position. These road is nice and hard so it makes it a little bit tougher. But if you are ready and you've got good stability and you are enjoying the movement, go for it. Lift and hold. Inhale. Nice Sara. Good man in hell. Two Braids. Come on, lift this hip up a little bit. You guys come on a little bit more, little bit more, little bit more. I mean place it down. Don't collapse.
Inhale and exhale. Inhale and exhale. Inhale and rotate. Chest your feet if you need to and just breath into it.
We're going to lie in a prone position with the circle in between your ankles for a little bit of hip extension and then we'll add some back extension. Mary main. That's it. So your role is not going to be part of the initial exercise.
When they circle they, they not ready for it. I'm glad you guys could do that. Place your hands and the neat forehead for me. You are going to engage your abdominals. Usually he picks to. So tighten those glutes and hamstrings and hover your legs up off your mat. Your head stays down. You're going to breathe in.
Press your size up off the floor and hover down and Xcel. Beautiful. Sarah, bend your knees a little bit more. Thank you. And XL up, up and down and Xcel Perissa up and yeah, we do five more. X Hell and and four making sure the abdominals. Stay up off the mat so that you don't work into their lumbar spine.
Three more aches. Hell too. And Excel one. Can you hold for five, four, four. Can you let more three and two and well done. Lower down. Extend your arms forward onto your roller. Extend your legs away. Off the Mat. Haters down.
It's only hard if you do it right and left up. I'm going to help you, Sarah, hold it there and lower it down. I'm going to bring your circle at a slight angle here. They now no excuses. Come left up. [inaudible] just try. That's all I ask is that you try and hold it. Yeah. Beautiful extension. Hold the chair. Nice. Christie. Just like you taught me 18 years ago. Beautiful. Christy was my teacher.
You guys. How lucky am I? And lower down and two more left up. Left. A beautiful man. I could stave a boat gate and down and one more left up. Pushed through that thoracic man. Circle off the floor.
Booky and lower down. Laid your circle of relax out of your legs. Press back into your wrist addition please. Sarah, you did so well. Brace back into your race position. Cyber bogeys means tight ass.