Hi, I'm Michael King and welcome to class today. We're going to do a few sequences today, but we're going to first start standing. Now I spent three years of teaching. I try and find different ways of explaining how I want people to stand. And what I'm using at the moment is talking about the four diaphragms. Now the arch of the foot is your first diaphragm.
So we're going to start just about fist and support. And what I want you to think about is a little bit of tension in the arch of the foot. Now without curling your toes, just feel like you've got a little piece of ice underneath the arch of the foot. So you're really lifting up. Now come back to the pelvis, but the pelvis in a good position and what we're talking about, the second diaphragm is actually the pelvic floor. Now I want the pubic bone and the tailbone has been like 12 and six o'clock and like magnets just gently pull them together. Now the two sit bones are the three and nine of the clock and you can just gently pull those points together. So we don't think of muscles.
We think of the bones, it's at 12 and six three, nine and then those four points just gently lift up. So you got a little bit of support can be as the rib cage. I really think about the rib cage bit on top of the pelvis and the ribcage is obviously our diaphragm or this is what we've referred to as our third diaphragm. Go ahead and put your hands on the, on the rib cage here and just remind ourselves as in that nice lateral breath. So as you're breathing in, you feel your fingers pushing into the hands. So breathing in and into the ribs and as you're breathing out, lengthen now your shoulders and ice melting down the back of your back.
Just put the arms back down and just let the shoulders and the arms move and just feel there. There should be no noise that there should be freedom in the scapula. So lift up, just let them drop back down. And now our fourth diaphragm, if you use your tongue, feel the roof of the mouth. Feel the hard palate. And then just behind the hard palate feel the soft palate.
So I went to think that that soft palate has been your fourth diaphragm and we're going to lift up through that fourth diaphragm. Now once we know the four diaphragms, I want to secretly lift them. So go to the first, come to the second the pelvic floor, come to the third are breathing, and now four lengthen up and they all lift up and float up. So we're lifting the body up, lengthening out. Now bring the weight forward onto the toes, bring the weight back onto the heels and now find a center.
And then from that center point, you can always tell if you're working balanced. You can go straight up on the toes without any weight shift. So bring the heels down and just find that position. And just on your, take a moment just to think about those four diaphragms. Breathing in and breathing out. Set the body up and every moment we can, whether we're laying on the mat, we're going to come back to this balance position. So our muscles are working equally at the front and the back. Let's get started
Uh, one more time. Breath pretty in the breath is going to lead your movement and breathing. I'm going to start with the preparation. We're going to flex the spine. So with me,
No curve your pelvis round your back and lift. I'm pushing up one more time. Breathing out. Take a breath and lifting up. And now bring the arms down. Now we're going to open the feet out a little bit wider and I really want you to be conscious here of the ribcage that we've got to control the rib cage. So we're going to rotate and lift the arm up to the side, reaching up to the side and now coming back to the center.
Now as we lift up, you're trying to lift the chest but control that ribs. Now this is a great release for the front of the body. So that gorgeous fashion, the front of the body, if you'd be sitting inflection during the day, we're lengthening down, but it's control movement. Now we're going to take a little bit quicker. So lifter, swing and lift. So reaching out to the side, feel that big toe pushing onto the floor. And each time you do the movement, try making it a little bit bigger.
Come back to think about the rib cage. Control the ribs. Keep that, send us, switched on, and now reaching. Let's do four more times and now come back to the center. Now bring the feet together. And instead of saying Powell, we're going to go to our plus v our rotation as I had recently, two slices of pizza. So when your pizza is not cutting, you're going to feet forward and we're just cutting one slice of pizza up in the center. Now from here, pull the inside thighs together and I would take your hands and with your hands I want you to hold your glutes. Now I want smiling glutes, that happy glutes, angry glutes. It glues. Which is squeezing really hard. Now put your husband, I think about underneath the glue to the top of the thigh. That's your smile. The crease, the line that I shall smile.
Now hold that position and are Keith them smiling and I'll just lift the heels slightly off the floor so you've got a little of attention. Now it together inside pies together and we're going to keep that position. Bring the arms in front. Anytime you want to check, you're still smiling with those glutes. Put your hands behind. Now control that movement. Control the center. Put your arms in a nice stable position.
Keeping the spine long would have to bend the knees, keeping the heels phase, so breathing in as you go down everything out. As you come up, there's a little bit of noise from the knees. Then Lens with a spy. I always said, this is where we like to play music in a class is it sometimes drowns out some body noises. Lengthen the spine. Now play with this move and this the same as movement as we do exactly on the reformer. Your heels are fixed, your spine is lengthy and coming up. Control that center. As you go down, bring the arms together, fingertips touch and lengthen. If you can go a little bit lower, do so, but no when you've gone too far. So take a breath in and breathing out.
Now the next time is we are going to, now I'm going to add a rotation, so turn and look to the side so it's a bit like a spine twist for the knee bend play. So take a turn, keep the hips facing the front two more times. Remember what's controlling your body is the center. He does send us switched on anthem.
One more time. Roll down inside bice, passionately pulling together. Now hold that down. Lift the heels slightly off the floor. Hold that position. Come up again. Roll up to standing. Now the heels lifted. And now keep that heel fixed in that position. And again, roll down, we're all down and slowly rolling up. And again it's the center. This is a little bit like our standing roll up.
Slowly coming up to magic on a mat. Well laid out, lengthen. And as we do our role at boot rolling forward, trolling the movement from the center and slowly rolling back up.
She rolled down onto your knees, onto the mat, come onto the slide and we're going to come to a mermaid position. So you take your feet to that direction and bring the front leg. Now try and get that front leg parallel. Try and get the top like that. And from here, lift the arms out
Now lengthen the spine up and again over to the side. We're going to go over and lengthen and they'll come back and reach the arm and again, take a breath in and breathing out. Lengthen, unreached and again, take it over to the side. You're folding the waist back one more time and reach some mermaid lengthening and then coming up to the side. Place the arm down on the mat so the other arm and look behind you. Reach back and now change. And now the other side, lifting up and again, reaching around. Try go a little bit further each time. Take a breath. I left it up last time, rotate to her and come back and reaching up and now come to the center.
Now from the Moby position, let me just show you, we are going to reaching up to the side as we're going to go down. We're going to land on the legs and then come back. So come up with me lifting up now, down to the mat, reaching out, and then coming back again. Reaching out, I lifting, open the legs, make it a control. Open again, reaching down. Lift, breathing. If I'm breathing now, if your knees are okay as you come back up, lift up onto the knees again. Yeah, I lift, push and reach.
Pushed. Yeah. Any problem with your knees? Stay down. In fact, I'll show you the modification. Well, these guys are doing a great job. I'll bring the level down one more time. Lift up and slowly control the movement.
Now, nice clean stop position. That leg is at the front powder. The other knee's tuck behind. Open out to the side we're reaching. Now we're reaching a little bit longer. I'm going to fold to the SciFest, so breathing out and stretch and reach to the other arm over to me again over [inaudible], [inaudible] times all the waste. One more time. Fold the waste and reach and out. Place that hand down on the floor. Look behind you and get that.
I come back and check can look behind your [inaudible]. Well, mount time. Make it a little bit bigger. Check the center again. Check the rib cage. I'm back. Now from here, we're going to go down. Now I'm breathing in everything. Push forward. Unreached again. Yeah. 11 you guys, keep going. I just want to check what you're doing. The limper and push.
Now again, you can stay here or you can come up to the knees and lift up. Now it's up to you whether you stay down and lift up. Everything is again at Valor Center. Use sentence of the tool. Take breath in and breathing. Ah, good. Again, reaching up. Push.
Now let's do four more times each time. Let's have a little bit more reach. Control. Yeah.
Lay down onto your mat and place your head on your hands. Now we're going to do modified swimming. What I love about this is a really low level movement, but it gives you opportunity to check. You're not using the tension of the other button. So the first thing I would imagine is as we were standing at the beginning of the class that you'll send to your pelvis, your spine is long.
Feel like there's a little piece of ice underneath your navel and your lifting up off of the ice, shoulders melting down your back, Lenzen the legs behind you and all. What would you do first is just start reaching one leg behind. I just let them float off the mat, take the leg down and now try the other leg and float. Now the key thing is here, the leg is not lifting, stays relaxed, so he's got no tension, so it's not going to be a big movement. It's going to be very small.
So you should go breath the lens and the leg. So one leg lifting or reaching and the other leg stay. Now the shoulders are down the bat. Keep touching yourself. If you feel you're using the shoulders at all, take the movements home. The Bat should be open. Keep the back long.
That little piece of ice really cold. Yo lifting up your breath out. I'm ready again.
This is the side like series of the towel off the catalog and it's actually on one of my tower classes.
It's like imagine little insects walking underneath your waist. Nope. Kill Them. Let them pass freely lifting up. Now also look for by that hand in front of you. If you can show off, place the hand on the hip so you don't need that balancing. You do need a balance. Eight go ahead. Just move
Push one more time. Let them up. Keep the shoulder strap and then hold it there. Now from that position, don't move the shoulders. Just bring the leg forward and then come back and open the knee. Now we're going to take a breath out. Come forward out and then open the knee. Now if you can keep underneath the lengthened acid reading, if you have your hand in front of you, make it just one finger.
If you put all your fingers down or the palm down, you're going to create a lot of tension in that upper body and take away from the work of the center. One more time coming forward and coming back. Now from here, the last one, which is the fun one, take it behind you. Let them back in Arabesque and then come back for to the knee and again, learn, flick back and then come forward again reaching out reach and I think at the shoulders and even here, think of the rib cage. Try make that leg explore where you can go with that leg and then come back using your breath, breathing and breathing in to come back in. And again, reaching out to bowl. One more time. Breathing out. Take it behind you.
And now bring the foot to the knee and take the leg back down together.
Circle back wonders on a round. Using your breath lift.
Lifting up and bringing the like full circle. Shoulders, stable center, lifting up foot to the knee. Take it down to hold it there. And now just sit there like forward and back. But think of the inside thighs staying together for not with the shoulders. So your shoulders as stable as it. Keep the shoulders, still using the sensor, using your breath and what does it mean? Breath powers. The body is the energy for the bottle. Use The breastfeed, the body with the gear, the pushing lambda four more times before inside thighs. Help protect them. Yes.
One more time and together. 11 legs. Lift example.
Go back down to the next time you can lift both arms the same direction. Go Up, lift up both arms, reach, reach, reach, reach, reach and now slowly come down and say hello to your mat and again, reach slowly. Come down. Control. That brief is your outbreath of this. You go up, lift up. Let's listen. Let's live live. Say that data is like photo opportunity, photo, Opportunity. Linda, lengthen self is everywhere. Slowly come down and relax.
Bend the knees and come up onto your elbow. The next move. What I've done before is the clam. If I'd have done it on the reformer, I did it on the latter bowel and we've done any mat, but I'm going to do a variation today. The clam, so I'm going to lift the ribcage. It's called the clam lifted. You'll see why in a second. So the clam, the heels, the pelvis, the elbow in a straight line. Now from here, connect the center and again, watch the reps. Now as you lifted top leg, the underneath like pushes down. And now we're going to use the arm seven here. Open the arms out and close again. Use your breath, breathing out and breathing in and level. And as this is the clam on its own, but we're going to add the lift.
She says little bit like a side bend. As you open, lift up and slowly come down. And so lifting up, open the club and slowly coming down. Use your breath with the app. And again, you can always stop as I add the progressions. If you feel over challenged, stay with the base level so you could just come back to the clamp. So here we're going to open the club and then extend the leg and then slowly come down. Use your breath, breathing out, leaven and slowly come down.
Two more times. Lifting up. Stretch. One more. Lift up and less. Again, photo up, reach, stretch, stretch a little bit more. Well Hi. Hi, gorgeous, gorgeous. Slowly come down and come up and stretch and release. So that was the first side we're going to lengthen out and repeat. Now on the other side, now of course the buddy's never balanced.
That might be the good side of it. Might not have been good site, but let's test soon the feed around to the other sign. We're going to lie down. Take a moment just to gather yourself. Flex the feet turnout. By gathering, I mean push the waist and lift the weight up off the mat. Turn the legs out to go. Nice control position.
That full diaphragm we talked about where we're standing. Lengthen it that way. So you remember it was used a ton. We have a soft pallet and then let them, your heels are reaching away. First Movement, bring the foot to the knee and take it down. They can draw the heel up the leg. It's like drawing a line up the inside of your fly, reading out and really make the most and get the most other's movement by getting as much rotation as you can. Almost feel like somebody is behind your pelvis, pushing your pelvis forward as you listen here.
Now remember, keep the shoulder relaxed. Use your breath. Use that breath. Use the center. Every time you do a movement is an opportunity to make the movement better. Get more rotation, get more waist lengthening, get more relaxation or stability in the scapular. Two more. Lengthen up and then can be back yet.
One more time. This time we're going to hold it there. Now from here, extend that dose. Sacrifice the waist just to get the leg higher. Get those obliques underneath muscles lifted off the mat. Insects passing freely. Use your breath and breathing out the top of the movie. You can point. Reach out so that you're reaching for this gorgeous ceiling. Lengthen up and then come down.
Now the underneath leg is long reaching out. Reaching
Remember the hats. If you've got your gorgeous hands down, one finger only. That's it. Use your breath. Breathing out. I'm reading two mall opened back one more time. Now this time, bring the foot to the knee. Now from here, take the leg back in Arabic city, stretch it back and now come forward and bend that knee. Now reaching back and yeah, yes. If you budget, if you are camera looking down at yourself from the ceiling, your shoulders would be on top of each other. The pelvis would be stacked and your leg is reaching back.
Use that breath out on. The effort is going to help in on the app is going to be more challenging. So I would say if you're trying a new movement, always use the outlet for the effort. So as you go back without, I'm breathing in stretching back and let's just come back. Is this your better side? Let's see. Take the legs down as a few shaking heads in my class today.
You feel at home you can decide and this your bedside with the lake fault that his, our gorgeous second circle back around. We're in the legacy circle forward such that when he's facing Bethany and taking, yeah. Again, lifting up and reach you. Circle round. Push today as big as you can. Lift up and take it down out. Again, lifting up good is the same with the swings on the tower. The Cadillac get the same work but assistance, so the springs are going to support the weight of the leg length up. I always like to mix the repertoire and the equipment and the math together just to remind reminders about the body, about what we're trying to achieve.
One last time. Take it to the best. Lift up now. Take it forward now circle around, lifting up,
Kiss your grandmother. Very gentle, not passionately, too much. Just keep us and to center center now legs together. Now lift the legs up. We're going to reach up to the side, up and slowly coming down. Now come back to the breath. Take a breath in. As you breathe out, lift up. Reach that and can we die? Ideally, when you come up, what you're trying to do is get the eyes and the toes to be the same height.
Yeah. I said, do they go higher? You're cheating because there's, if your legs are too high on the teaser or any leg, lift his legs, the do all the work and we want the center work. So use the center so toes and I both arms and then coming back down breath. Take a breath in, breathe out, lift up and take it down one more time. The best lift up.
Thank you Mandy length and Landon Landon slowly and now come down. I come up on to the elbow. Yes, you've got long legs. It's the same cause normally. Well hopefully the trunk matches the legs cause all those bodies. There may be some days the arms are too long. Threads, too long leg do one.
But ideally would that with your legs match your trunk length and you're trying to get there.
Obviously now I've been living in Greece for a few years. We haven't worked there, but my passport is just, somebody asked me the other day, where are you from? I said, well, I live in Greece. You said your English isn't me practicing, obviously not today. Now as you go up, lift the arm
And what I want to think about coming down is [inaudible] that you're resisting now.
Lifting up, lengthen up, holding on that stay, stay, stay, stay slowly come down, lower the buddy down and lay down onto your mat on your back. So roll up a bunch of your bad ass. So let's come back down to low level. It's always important to make sure the deeper muscles, the stabilizers are working with the big muscles. What were, we're using the hard movements. So I just want to remind the body about the the hundreds, the base level, hundred seven feet, not too far away, not too, too close to ward. You find it.
This is for the feet away from the buddy declares that you can move your pelvis. And again, we want about fist distance apart with your feet. Now even here, that full diaphragm lengthening back behind you, your pelvis is in a good balanced position.
Now keep the pelvis stable, take a breath in, and now lift the other leg. I'm coming back. Yeah, so the next time change legs, but gonna hold it for five breaths. So lift up, lift that leg in. Stay. Now nothing's changed in the center. The core switched on, but it's very light. If you want, you can even lengthen that leg a little bit longer. Take it straight and even try and take a little bit lower.
How low can you go before you effect that position of the truck? Getting everything out. Don't push all your triceps too much and think of that fourth diaphragm. Now slowly bring the knee and now slowly put the foot down and let's change to the other side and just do that near the side. It's so simple. Portend, lift the other leg to get the working.
If you can take the leg a bit longer.
Now as you lift the head and shoulders up, lift the arms slightly. Now don't come so high that your scapula come off the mat. If you feel your scapular, the base of scapular should be touching that way. Then it enables you to keep the waist open and that muscle, the core muscle transverses open down. Don't crunch it. I would say there should be no creases in your tee shirts for the head back down. Let's try that again. Take a breath in. Now you should find that position.
Now as you lift the head and shoulders up, the imprint of the back is soft. It's like liquid. It's like a soft melting spine, so don't push them back into the mat to heart connect to center your eyes and looking just at the top of your knees. Now from here, take a breath in and as you breathe out, float one leg up again, but you do so don't push on the back anymore. There's a very soft imprint. Take a breath in and as you breathe out, lift the second leg. Now this is here where we really working those deep muscles. Then we just focused on onto those bigger months.
Nothing should change the tension on your back, the scapula touching. We're going to hold that position very gently. Now lift the legs up, up to the ceiling. Now reach your arms towards your feet and take one leg down and lengthen leg away from you. Now the leg is lowering is the lengthening leg. Very two seasons. Lift the leg. First onus test. The other leg, one leg is up. Reach the has been. Don't touch your hot leg. Now from here we're going to change legs.
Go breathing in for two changes with the Oud for two changes. Really think of the lower leg has been the the working leg. You still build a soft imprint and the scapular still touching. Lithonia reaching two more. Now one more on each leg.
And now slowly bend the knees and pull the knees into order. So we're going to do a sequence. What we do forces us. And then two helicopters. So what I want to do is again, bring the upper body forward. Scapula itself. As you lift the legs, connect the center. Now it's the room is the right leg. The leg closest to me. Lower first one, change to change. [inaudible] don't touch a leg.
Take Four. Now the next slide, the right leg goes down. You circle the legs, come back up, left leg down, circle the legs and bend the knees it. So if you're familiar with the spine corrector, when we do the over the top, the inverted work, we've got a nice helicopter position. We're doing that movement with the scissors. So let's try again. So lift the head and shoulders. No scapula touch imprint.
Gently remind your center. It should not be pushing out. You'll connect to the center. So lift the legs up. So we're gonna start first with the right leg. Go right, left, right, left, right down. Circle headed copter, left down. Circle helicopter. Come back together. Left Lane. Go on. Two, three, four. Helicopter left less. Yeah, I lift up right down and lift up. One more time.
There's a lot of mixed legs going on here. It's a little big like you remember whatever leg goes down on the helicopter. It's the same like that goes down on the circles around. So the leading leg stops helicopter. But see that helps bring the head and shoulders forward. Now connect the center.
Lifting up both legs up and now. Right. Let go. One, two, three, four. Right leg down. Helicopter, left leg, helicopter.
Let's remind our buddy how we were at the beginning. Fresh. No. Come back to the four diaphragms, the feet, all the most important part of our body. Now we've got this beautiful cervical spine, the thoracic, the lower spine, Borgias pelvis, but down below it, what hope keeps all that support is the feet. So we need feet that are flexible and staples. So with your toes, just lift your toes up and now just let your toes get dropped down. Now what don't you do is start with your big toe.
Just lift the big toe on its own, just the big toe lifting all. It's one of those things. If it doesn't lift immediately, if you keep thinking about it, the big toe lift, lift both big toes and I'll just tap the big toe. Just tuck the big toes. Don't be bolting little toes there. Wrestling, just tap. Of course, don't forget to breathe. You're tapping your toe and not breathing. That's not very good for the goal. Just tap the big toe. So we need now from here, let's just lift the foot and it's like you're early in the foot making a wave with a foot gle,
It's good to bring some footwork in to your class and to remind your feet how they should behave. They don't normally match. We know we've got two feet, but often ones working a little bit different than the other. Now lift the toes up, not one splayed the toes. Really splayed atos as wide as you can. Really stretch them and then relax down again. Splay the toes relaxed one more time, so all to the foot. So we need support in that arch pelvis.
In fact, from arching the folate in the arch of the foot, that Fascia, the base of the foot is connected to the pelvic floor. So we want to again, get that support so that we're support in the pelvis. Rib Cage, that fourth diaphragm. Lift all four. Now breathing in, slowly breathe out. One more time. Breathing in, slowly out without the arms. Breathing in slowly.