Welcome to girl girl time in a long time. It's been a long time. Let's get started. Okay. Pepe Summer Haffey summer. We are on a blue spring and we're just going to leave the bar as it is and we're going to do some cat stretches. So stand tall Christie, try and in here.
Just letting myself come into this space and we can move in here. Exhale, bring the head down into the chest, reach forward and allow the hands to land on the box in front of you in your ear. Elongate the spine, reaching out with the spine, pressing the box away. So getting nice and long. Oh, that feels good. I know. Push your feet into the floor. So my intention is to keep it pretty simple today, Christy. Okay. Curl back in and we're in there.
Reach out in here, an XL test, sliding the pelvis under. So you rotate the hips and start pulling the box back into the stopper in the how? Leading with the hips as we'd go out.
So both of the hands are on the same side of the box, just wherever it feels comfortable to you as you go out into that long line. Veer to the right. So you open up the left side of the body. Exhale to curl.
And I sometimes get confused on that. Yeah, I'm thinking about squaring the pelvis, which means if I'm leaning, I've got to go over to the side or both sides. Street. No, I can, I'm like, that feels better. Maybe even pushing into the hip on the left. Got a leaning to the right. Got It. That's what I thought. Thank you. And then we'll come center and we'll cross bit sides so to the left. So that's, that's nice. I wasn't aware. Uh, kill cuing better.
We reach out and as you go out, let your right hip go to the side and let your both arms reach away from it. Does that better? Yup. Thank you. Ron. So as we're going down into that long line, it's almost like you're turning around to look behind you. Maybe. Yeah, that back one more time.
And around back. We're going to come when we get to the center, when we get all the way, they'll stop. We're going to do one more in the center. Reach the spine out log. Usually this makes me feel like I've got way more range in the middle. Then Neil vose straight in the air in, he'll bend, stretch the elbows apart. Exhale, shoulder blades pulled down in the box, pushes for one more time then and press inhale and exhale, roll back up.
So you've got one red spring, and then just continue on to your feeding. Once you're on your feet,
We're going to bend the elbows out to the side. So they come out until like a 90 degree angle, straighten the arms and then as they come forward, I want us to around our spine and roll back. Throw in to try. Keep the feet on the
Yep. I think I'm palm zone all the time. I'm in check for you. Exhale. Roll. Yeah. Shoulders over pelvis. Then the other, I'm just keeping my palms on all the time. Take the arms out, reach forward and around. I mean, I don't suppose it matters if the palms turn in there. It actually kind of feels nice to do that, but so yeah, just let them do what's comfortable for your, within your hands. Exhale, come up. We're going to do this one more time. After this one. We're going to been to sit, uh, take the arms out and around and reach forward.
It's a little heavy on the arms, but you'll be happy to have the spring ones. You know where I'm going now cause I think so. Inhale the Phil last time coming up and stretch forward now roll down. Fine. The connection
The same leg is going to come again for five. Exhale. Pull the abdominals into the box. So here's where that's heavy. Spring comes in handy. Excellent. Pull the leg on and down. Next soap. Pull the leg up and done. One more. Pull the Lega and we're changing right away. We lift the
It's a nice transition for that. [inaudible] roll back. I think I'm grateful. Great. You're rolling down. You only did one enrolling rolling down again. That was just yesterday. I said a tiny break. We're gonna lift one leg and now we're just going to change in the ear.
Roll Up. Oh, go away.
So that could be my challenge for, did I leave mine down too? Here we go. Heels on the bar. Press out, find neutral pelvis, long. Straight arms and Paul, Eh, stretch and bend. So can we play with the idea of using the abdominals to bend the knees? Just like you wouldn't like the double leg stretch, right?
Using the abdominals to bring the knees towards the body. We'll do four. Pull resists three too. I wonder about my seat. I just put my address down. I'm just going to go with it. Okay. So coming all the way I did onto the toes is, it's a challenge for me to leave my headdress down. Bet. Yeah, I'm up for it. I'm up for it. Here we go. What about your shoulders or your shoulders down?
Yeah, down but on the mat. They're on the mat. They're not squeezing together. I'm just trying to keep them soft. Yeah. Is My idea around my shoulder organization.
We'll do three. They don't literally come to the chest. I realize too that that's my thought processing today. One and then heels come together. Oh, I just had to lift my head and look at my feet. Okay. That's all right. And reach press. So wrapping through the backs of the legs, squeezing the heels together to feel the connection between heel all the way up the legs, through the waist. Like you're zipping up your body from your heels to your breastbone. Last for focusing on the down there two and one way.
And then all the way back, we'll just split the heels to the outside of the foot bar. Keep that inner thigh focus activity and stretch and port. I like to imagine that my heels are magnetically drawn towards one another. So they're trying to pull together without actually moving at all on the bar. Do you reverse it when you go down? No, I do it all the time.
But I mean, do you, they come toward each other on the way out. Do they push apart on the way down? No, they pulled together all the time. Oh, all the time. In my imagination, like they're trying to touch each other but they can't, but they really want to like best friends separated by a fence. Ah, okay. I Dunno. That's a good analogy. Or a freeway.
So the big toes are trying to touch one another. They can, they're far apart, but they're just energetically inward polling all the time. Okay. I'm having a secret going on over here. I'm trying to see if I can do it the other way. I could drawing inward on the way out and out. Do you radically fat flat feet as a sort of slide you always, you sometimes these at Q with your hands spreading the bar? Yeah, just playing with, can I even do it? I kind of, I am too. I like it.
It doesn't like, it doesn't take away the inner thigh much does it? No, it does move it out, I think. Yeah. I don't mind that person. Interesting.
We're going to reach over the bar with our legs. Lift, arms up, lift the head up. Oh really? We can get up if you need a hold on. You can, I might have to, I don't know. And then what we do get to do here is just drape the knees over the top of the bar and pull the back.
Then we can just roll back down the way we came. Oh, that's Kinda nice too. Yeah, that's a lot of times. It makes me very excited that the bar is attached. Yeah, keep putting the feet into the strap. Let's do that version, the diamond version that I think you, you may have come up with. So press out about three quarters of the way to straight and then diamond the legs and think of finding before you even go anywhere, the external rotators of the hips. Then we'll take that whole shape up. And then I want us to press think of opening the hips or opening the knees more depressed down. What'd you say? Um, what I said was opening the hips more. So. Ah, what I mean, I'm trying to turn my knees away from one another and that's how I'm stretching and that side of it, reformers moving. Got It.
So rather than thinking about just moving the feet, thinking about working from the hip is a different way to say it. Thank you. I heard it. So we'll do two more.
Carriage stays still.
Oh No. Yes. Oh and on that with me feeling like I might have pulled something, but I don't think I did it.
This is second to the last one. We're going to do one more to each side and then we're going to bend the knees. Jeff, can we do one more? Oh yeah. Can we, can we, I bear with me. It's been a while since you, and I've done this, but where we went to I think pretty close to straight legs over hips, and then we separated them. This is focused on that hamstring today and we've bent both knees and then we went to Australia. It's a bit of control and it's a bit of hamstring for me to save. Okay.
So it's like the feet are sorta relaxed. Um, I tend to know somewhere in our block we're gonna need the hamstrings still as we go. So I can make myself a little more aware when I do just three more, whatever that be. What's interesting to me is to see if I can get the feet to move evenly. Same, same. And I kind of go, oh, the strap is longer. All of a sudden. I'm sure. How about one more after this and I'm just going just to 90. If I didn't say thank you. Yeah. Okay. Now we're okay. So we're going to take the feet out. I'm going to take, the next place we're going is into the semi-circle so we could choose to keep the same spring. I like a lighter spring. So I'm going to do that same thing that we did to transition before, wrap my knees over the barbering, my arms over my chest, lift my head and chest.
And now I'm going to try to challenge myself to do it more smoothly. This time. More this time more for me. I'm trying, that's why I'm challenging myself to go more smoothly. But I do like this moment where you get to lift your back. Yeah. Cause that feels nice. And then I'm going to go to a red. And so my challenge here for my own self is to try to roll down without pulling the bar. Push it.
Yeah. And I did it too. We're in a perfect place to set it for the semi circle. So we're just gonna keep our legs as they are just like that. And you're going to slide out with your arms. Okay. And then once you're get your arms nice and straight, we're just gonna step the feet up onto the bar.
We'll lift the hips up nice and high. And then from that place we're gonna articulate down through the spine. We're going to do so trying to keep the carriage
I'm checking myself for straight elbows,
I don't when I'm going to try to do is help us to find that stretch cause see, so we're going to take the hands off the shoulder box onto the frame, see if you can walk yourself forward so you can take the foot bar in your hands. We're just stay here for a second. So Nice. See you're pressing the pelvis up and you're pulling in. If you can't grab the foot or just hold the frame and pull the knees over the foot bar and then we'll get out the way we came in. So you just drape one leg over, drape the other leg over, reach back and slide yourself in.
And sometimes it gets a little sticky. Oh and look, we're in the perfect place.
So the spring is a set on a red. Come on to the knees, taking the straps with our hands, taking the arms just in front of the thighs. As we exhale, we'll take them on and back and then down and forward. So it's that down energy in the arms, but as the arms are reaching down in back, the spine is lifting up and forward.
I love this exercise and if you don't do all the head turning, and especially maybe, would you like to do some head turning? No, I'm happy. Okay.
Yeah. Like I know, me too. Let's do one more,
Stay round as you return the carrot and then straighten your back again so we could exhale to around and then continue in the space between the hips and the heels will narrow and then stay around as the hips lift off the heels. But you maintain that flection and then
Yeah. Okay. One more like panting,
So we'll do three and then we'll to take it into a bit of a Combo. So bringing the pelvis forward into the down stretched as in lifting the chest and press out, lift back and, and press ah, back one more time. Press I using the back of the legs and the abdominals to support this positioning of the spine. Now we're going to round back, keep the carriage in straight in your back. Push out with the leggings and lift the spine through and pull the knees in straight and out the back. Press that and pull through.
Do you want to do the third one too or do you want to leave it for another day? I wouldn't mind going a little lower, but I go the full deal. Yeah, that's what I mean for the SA. Okay, so Kristen knows what I'm talking about. We're going to go into the graph right now. So you round your spine, you find that same flat back position. Then you push with your arms, then you push with your legs and then you come all the way through. So they're just pieces, right? Then they build flat back. Press that, be careful of your shoulders. Press out with the Lens.
Bring yourself through one more back straightens arms. Press support the shoulders in the spine. Come all the way through and then take the feet in the middle and sit back. Um, let's finish out the arm series. I'm going to change the spring to blue for me. Be to virgin.
Do some surface circles. Yes.
Take the arms up and are out and exhale. Christy, there's diamonds in there. Oh, sure. I know. I was just thinking God get nice or we can say yes. Okay. Just getting really sort of thing. I'll just enjoy it so much more now. Right? One more. And then we're going to take it in reverse and move the carriage ride away as the arms come up. Palms up, arms come down. Exhale, openness. Spring in here. Close the Sprague.
Xcel. I have to keep reminding myself not to lean forward into my straps. We'll finish on this one. Arms overhead, Ben. [inaudible] first, fingers in, thumbs together and press up straight up if you can. Straight up will feel the shoulder blades drying up down the back and my back. We're going to do a few of these. We'll do five more. Plus does, Huh?
So nice if the arms are high scapular or separate, the body is upright and need bend and re and I always catch myself like what can you like I'm some sort of like warrior. Do you find a like a warrior? I kind of do, but I don't mean to like that. I think I feel like anything that makes you feel a warrior like a way or can't be a bad thing. No, it's just, you know, alignment. Yeah, too.
Can you tell me what we're gonna do? Cause sometimes I put my box over and some types of things. Yeah, we're going to do this, the short box, some short box abdominal work, and then we're going to do side over. Perfect. Thank you.
Then once you have that shape, continue to take the body backwards. Take an inhale, taken excess to roll up and return the spine to straight. Exceptionally short. Some of them tiny bit ready and XSE around the side. So it just rolling away from the arms of rocking back. Rocking.
Get Taller as you sit back up and hinge in here and taller as you sit back up. Hinge. Nice. Getting longer on the back and taller on the top and two more hinge back and one more hinge back in. Now we're going to go rotate. Let's go. Rotate. Last hinge, last lift up, right. Rotate Center.
Rotate right hinge right, lift up, left, rotate center. Turn back, left and center and breathe or like inhale and exhale. Uh, the way through our brief how you need to, but that's just an idea in here and this is I last time through inhale and exhale and center. Turn face this way. No fiancee stuff. Kay. Just some side overs. I'm thinking about five. Perfect. Yeah, hopefully.
So you can do one arm out straight is easier or you can do hands behind your head. It's, it's a choice to be made by the individual person. Hands are or where you chose, they go down. It may reach long in here and reach long in hill. Keeping the body like it's just between two panes of glass. Five seems like a lot. This is four already though, to psych myself out. One more. We're going to reach down and either put your elbow down on the headdress or if it feels comfortable to you and you feel like you have enough room, put your hand down on the ground.
Take the opposite arm over head and push the leg away into the strap. I like to hold onto the frame from the underneath. And this is just like what feels good to me. So it feels free to find a different strategy and roll the hip.
And then with the ham that was the top hand. The hand. Yeah. Anyway, the hand that was on top, reach across towards the hand that was on bottom and stretched that way. I thought I had long arms.
Let's stay here for just one second. Go this way and reach for me a little bit.
It reaches to the opposite side of the room from your foot last too,
What is required is you find a stretch that does feel good in your body or what is suggested cases. Just sitting up now and the other arm comes up, the bottom arm reaches over and then rotate a little quarter rotation forward and come back and lift all the way up. And then we're going to stand up, step down, going to go back to the long box shape and two back to the blue spring. Okay. Finished with its little back extension exercise. It happens to be my favorite currently, although that may shift from day to day.
We're going to lay on the box. This one I love right now we're going to just keep the legs that are just about as high as the frame and reach way up on the frame with your hands. So there's some um, hip extension energy. We're going to start sliding the shoulder blades down so it's not a pull from the hands. It's a pull from the back, lift the head up, look just over the edge of the reformer and pull the chest through the arms and then resist going
I personally feel like I've got a ton more space in my body to move with. I do in my brain at least. Well that's even better. It's huge. Insane in the membrane. [inaudible] well life gets like that sometimes, isn't it? Let's do one more. Let it all go cause they will wait for you to pick it back up. We can use this. We have an easy way out that we know of, curl through and then take the arms and turn this way like this.
Thank you. Thank you.