Hi, I'm Sarah Berta Chellie and I'm so excited to be back here at plays any time today I planned to be straight forward and we are going to do a zesty, powerful Bassey flow. Are you ready? So for this class we will be using the reformer and you may need a sticky pad. So if your pants slide around then you'll want to have one of these available and we will be using the box. Let's get started. So I'm going to stow my pad over here so it's out of the way for now. And I would like you to start with your bottom very close to the edge of the reformer.
If you're able to use the exhale to peel back, breathing and moving. My friends lift the head and chest and we exhale to peel up. Now I tend to Shimmy back a little bit, so if I don't scoot forward just a bit more, I'll find myself on the shoulder rest. So here we go. Let's take it again, articulating through the back, lift the head and chest and round and rollout. Now I find the rollout to be a very difficult first exercise for me, but with the foot bar just slightly elevated like this, I have something to push down on with my hamstrings and I'm able to perform the roll up a little more fluidly. Just one more time to roll down. Please exhale to peel back and let's get juicy. Okay, so place your hands either on the pegs by your ears or on the frame of the reformer and settle in. Lift one leg first to tabletop and then the other one follows.
Adding a little bit with the legs in how to twist. Two legs are straight. Pull back to center. Bend both legs. Go again. Twists two straight legs. Come back to center. Hand Bend One more each side. Twist, straighten, pulled back, hand bend, last one, twist and straighten. Pull back and Ben, reach your hands up to the ceiling. Inhale, exhale, lift the head and chest right into our single leg stretch.
One more time, please. Slide your heels together. Squeeze the heels together and out we go. Zipping those upper inner thighs together, pulling up through the kneecaps or anything. Feel your chest open. Your sternum lifted your head light, but your body grounded on the Mat beneath you.
I can feel my body definitely warm. Hopefully you feel the same. Hmm. So we'll press both feet into the bar again, bend the legs and come in keeping the spring, the spring, the same for single legs or sit up and change it if you'd prefer. I'm going to put my heels back on the bar, stabilize my pelvis, float my right leg up, and we go out.
And here we'll change to the toe position now and this time press out with your left leg and then slide your right leg just straight so it'll go underneath the bar and gently travel in.
Hopefully that makes it a little bit of sense. We can talk more about that later. Just one more here. The like up both feet on the bar and come in and we'll make our way into some abdominal work. So come on up to a sitting position. Let's change the spring to a red and a blue red. And a blue may be a little tough for the abdominal work for some of us, myself included. But I like to keep the flow into the hip work.
So that's the spring I'm choosing. You can feel free to lighten it. Hold the straps with your two hands. Make sure you're not too close to the shoulder rest, press out just a bit and feel the support from your upper body first. Then float the legs to tabletop. I set up her body, but what I really wanted was abs. So here can you exhale to lift your head and chest up nice and high and in hell to go down. And if you're nice and warm like me, maybe you're sticking just a little bit on your reformer. That's okay.
Ideally we're keeping the angle of the knee in relationship to the reformer. The same. Flex your foot a little harder. If you want more stretch length in through the crown of the head.
Try to square your pelvis off here and feel straight through your spine. The focus should be on the front leg. Hamstring breathing in and breathing out.
So you're in this position, this stomach massage position position already. I'm going to scratch myself forward just a tiny bit cause I do want to be able to touch the edge of the reformer if possible. Should you need to lower your bar down? You could do that. I know I'll be okay here. We're going to press out keeping the shape of the spine feats down and up and come in
Inhale Open. Why? Exhale. Fold forward. Hands to touch behind you. So the arms come around here and they change directions as you come around, reaching into a deep stretch and then roll yourself up. Inhale, exhale to peel back. Inhale to open. Exhale, fold forward, up and around, rotating the hands.
So here you do have slack on your straps and that's okay. And then stock your spine. Just one more here. Inhale and exhale to roll back in. How to open. Exhale will forward up and around rotating rowing back.
Number two, let's bend. The odd palms are facing up, sitting tall. Shoulders back on your back body in how to bend your elbows. Exhale to round and roll yourself back. Bringing the elbows down as you do here in hell. We open the body and the arms.
Oh, there it is. And arrest the straps. We'll skip rowing front today. Bring the bar back up to the middle position and let's do the down stretch here. Stretch out through those hips. So taking those toes under, getting a nice stretch for the backs of the or the feet, I should say.
Abdominals working supported by the hamstrings and the upper back for sure.
Step off of your reformer for a moment. Certainly if you prefer a green spring, go ahead and go to that. We're going to step on the reformer, one hand, one hand foot foot, and move your feet all the way up against the shoulder rest, opening through your chest and pressing forward. Feel your abdominals quite engaged here. Bend the elbows, Scoop, forwarded up, rounding all the way back and straighten out we go again.
You want to feel this glute working so I think of pushing through my heel out that way behind me a little bit as opposed to moving the carriage out in my mind. That helps me. Last one. Gently come in, bend both legs, take your hands to the frame and step out to your side. Split position. You have two feet connected. My standing foot on the platform, the big toes down just a little bit for support here. If you're able to see if you can hold the carriage in and roll up to a standing position. Harms straight out to the side, into the smile across your teeth. This is not easy as it my friends here. How far out can you go?
Hold the carriage in. Lean into the one leg and let's go ahead and change sides. Whoa. It's like I just got off a moving boat. Apparently I'm a little wobbly and now I get to enjoy the view. Lucky me going to use my hand to help support as I step up. If you need to get up a different way, that's okay.
You could take them out to the side if you wanted or you could keep them by your side. I like putting them somewhere. I think that's helpful. Remember to reach through your heel. That'll help you engage your glute as if you're going back in space. One more after this one
Try not to let your pelvis go back and space. You kind of have to curl maybe your pelvis underneath you a little bit. Maybe. Sometimes we do that too much and we bend the knees. We have two more here. Nice and wide. Maybe wider, maybe not pulling in one more time please and we'll hold it for five. Five counts. That is right polenta. And we hold for one to grow taller. Three, four, five. Find your way to the frame. Whew.
A little harder to get there that time, but I'll take it. That's what we're here for. Time to do some waste work. So side overs. We'll take our box and put it on short box because I'm not so tall. I like to put it just a little in front of my shoulder rest. Excuse me. A little more space to be in position.
Find a nice straight diagonal line. And if we go keeping the leg where it is, that means this strong straight leg here. Reach over and lift up.
My chest is hanging off a bit. Ideally my legs are straight and together. Before we do anything more, keep your hands on the corner of your box and feel your back extension. Feel your heart opening. Push into your arms and press up and forward into whatever back extension suits you and lower down. Do that one more time. Of course, our hard dreaming goal as dreamers here, we want to lift up as high as we can with our body.
Push a little with our arms and then decide. That's where I'm going to be looking when I do my breaststroke. Maybe, maybe not. Right. So now set your hands so your thumbs are next to your um, shoulders. And your elbows are on the same line as your hands. That's our goal. We first without back extension, press the arms forward in space. Circle the arms out to the side, all the way down to your body. Now keeping your elbows low in space.
Bend your elbows to come back to where we started from. One more time like that press. So that's with no back extension around and we bend full expression of the exercise it's an to ago in how? Back extension.
Maybe you'll rest your forehead on the box. Maybe you won't. Regardless of what you're doing, make sure you are in fact breathing and then come on up from there. Yeah, let's change sides. So take that leg down and just prop the other leg up and notice if the two sides feel different. I know for me had always does have a hard time on one side and the other side feels quite manageable. So just check it out again.
My back leg is down on the floor, but I'm not standing on it in my mind I'm standing on this front leg. I've got a hand on a foot and a hand on a knee or a thigh and I'm just pressing the leg into the mat and then rounding my body forward to a position of ease. So now my back leg is very passive here and then tries swaying side to side. I am not shaping my head. I'm not shaping my abs, I'm not shaping my shoulders. I'm just waving in the wind breathing and letting go.
And if you find spot where you need a
Perhaps you can go a little deeper into this stretch. Now that you've loosened up, perhaps you can't.
Take your leg off of your box and stand nice and tall and one big breath up. Lifting your heart, looking up. Take your arms down.