Hello everyone and welcome to my intermediate classical politesse class. Today we're going to start with some standing exercises inspired by Ramana and Joseph politeness and then we're going to go down to the four and do a few of returned to live exercises. And then we're going to finish by standing up and feeding the soul and jumping our hearts out. Are you ready? Here we go. We're going to start with a breathing exercise and I think it's important to breathe, not just laterally but fully and completely. So we're going to start with a breath for six counts and just took a deep breath. So here we go. In help with for six and expand, expand, expand, exhale, empty the lungs completely for me please. Again, very nice in here and exhale. Okay.
Full arm mobility and notice how the scapulas I now really moving, rotating upward, and then rotating and downward. Now let's reverse that. Please inhale, allow the scapulars to move with the arms. Very good. There's another little secret. You also want to think of your collarbone is the collarbone moving with the arms as well. Very nice everybody. Now I want you to reach the arms forward and we're going to start with chess expansion. Chess expansions is a very important exercise, not just for your breath, but also to connect with your pack. So here we go.
Keep the crown of the head exactly where it is and then bring the heels down and arms forward. Again. Inhale, expand the lungs yet, try to find the biggest breath possible. Very nicely. The crown of the head at the top and bring the heels down as you reach the arms forward. One more time and inhale and look to your left. Look to your right center and release. Good. Now you're gonna cross the arms in front of you. This was a very, um, important exercise for Romana. This was at one of the closing exercises.
That is a very crucial part of this exercise is to find your foundation and now you're going to go to the front and do six repetitions and this time we're just going to keep moving. Let's stop for a second and regroup ourselves. We're going to do six front, six side, four, five, four side to front to side, and then four sets of singles. Are we ready? Here we go. And quickly go up. Two, three, four, five, six out to the side.
Very nice. Single side, front side, front side, front side and release. How was that? Wasn't that wonderful? Your heart should be pumping by now. I hope you can feel it. Good. Now this is Joseph politesse classic. You're going to take the hands behind the neck and we're going to do some squats, very unconventional squats, but yet they still work at the butt and definitely are very efficient. So you're going to do three poses at the top. One, two, three, and the union come up three sets. Two more. One, two, three.
Wasn't that wonderful? So now we're going to do a sort of what I call a lunch exercise. Um, if you have knee problems, don't put any weight on your knees, but if you have healthy knees, we're going to go all the way down. We're going to take that right leg behind you. You're going to bring the knee down to the fourth.
We're going to do this three repetitions going down to the four and come up one. If your heel lifts up for now, totally acceptable. Here we go. Go down again and come up to one more time down to the fork. Keep the crown of the head up towards the ceiling. Good. Now that's changed the foot to the other side.
We should be able to do this with both legs. If we want to create a balanced body, we need to exercise both sides evenly down. We go to the ground and find from underneath and your powerhouse. Fine. And again, find the inner thighs, glutes and lift up. One more time and up.
I like to challenge my students. So let's cross the other leg again and this time, guess what? You're going to keep the heel down. So the supporting leg, which is the back one. Yes, you're going to keep that heel down on the floor and going to descend three times and come up. Okay, so down to the four and then come up one. See this is more of a challenging exercise because all of a sudden you have to work the back of the leg. One more time. Excellent. Change legs, beautiful everyone. And down we go.
Spread the toes of your standing leg and lift up the greater base you have on that foot. The more stability you're going to have. John, we go one more time and stand up. Now you can choose what foot to go down or if you have knee issues you can take that leg back. Now we're going to descend down to the mat and we're going to start preparation for 100 this is one of my favorite exercises lately I've been exploring this exercise and the reason why I like it so much is because I get to connect with my front and back of the body. So before we actually do the 100 I want to ask you guys to press the hands onto the FOI and you're going to reach the hands down and forward towards your feet, towards your heels. So press the hands down to the four and reach the whole arm forward for me.
You want to make sure that your pelvis does not tuck under your sacrum is nice and open on the mat. You're going to press the hand stand, you know, reach them forward and now you're gonna reach them so much that the crown or the head starts coming up. Remember, it's not about your neck, it's about finding your intercostal muscles to lift you up and bring it back down. Good. Keep the hands flat on the floor and press them into the four as you reach the arms forward first and the body follows. So here we go. Reach rich. Lovely, good. One more time. Press the hands down into the FOI and reaching forward. Connect him to the front and back of the body, making sure the sacrum is nice and spread and reach forward. Rich, rich, relaxed the neck. There should be no tension in the neck.
Now bend the knees into the chest. Extend the legs at a comfortable angle. Reach the arms forward and pump the sides for me please. And exhale through the nose because this is a warmup exercise. When we expel air out of our mouth, then we're dissipating heat.
Now you're going to bring in the head through the arms and exhale and stretch the body forward. Good. But this is one of my favorite cues that I see in return to life. I want the hands to sort of press a little bit into the ground so you start connecting front. Yes, this radius and the pectoral muscles. Now reach forward one and reach forward two and roll back down one vertebra type. You first start with a pelvis and then you articulate all the way down. Find your longest point. Point the feet, yes, arms up to the ceiling and flex defeats.
Now use your actual to press the air out with your intercostal muscles. Press the hands onto the four for me. Please find the connection of your serratus and your petrol minus length in that lower back as well as the neck and inhale to go back. Once a sacrum hits the four, then you start. Excellent. Very nice. One more time.
Inhale coming up and actual stretch and stretch and stretch in her going back. Allow the pelvis to melt and then from there extent now in one breath you're going to a and he'll come up and stretch and actual go down. Very nice again and in. He'll come up and actually rich control move quickly but not in a hurry. One more time. Excellent and really good rollover please. Hands down to your sides.
Now remember we did chest expansion so the back muscles are already warmed up. The ready to give you that support as I want you to bring the legs over the head over flex and try to open the legs as wide as possible. Yes, this will get you out of the hip flexors more and get you more into your glutes and your obliques. So here we go. Roll down one for by the time and dynamic and bring it over the head and open as wide as possible and melt the sternum. Dionne first, keep the separation of the pelvis and the rib cage long. Again, find a rhythm. One of the ways we feed our soul is we work together as a group.
Keep reaching the arms forward and make sure that you don't break in the wrist. You want to make sure that those risks are nice and long. Yes. So the connection happens more in the back of the arm and again, connecting to your lats. One more time. Over control. Use Your exhale to melt down.
Bring that left leg down to the four and now you're ready for leg circles. Now again, Joseph politely style. So I want the hands to come as close to the body as possible. They sort of act. They sort of help you to stop the pelvis from moving so much and across the top.
Change the legs and we'll go to the other side. Circle. Cross over an action to the nose, one circle and cross over to dynamic three, making sure the bottom leg stays long and flat on the surface. Good reversed accent one and cross over to accent to the nose. Three, four, and five. Very nice. Legs down for me please. And in one action, one movement come into a role like of opposition.
So soup. Nice. Excellent. We're going to play with this a lot of times. I like to say let's play. So the first three roll like a balls. We're just going to do them the way we usually do. We're going to go all the way up to at the top of the back and lifting those hips off the floor. Yes. So with the inhale, you're going to lift the hips off the floor and then you come back to center three times again, lift the hips up to the four one more time and allow the extra to bring you up. Hold this position. Now this time you only going to go halfway down.
Keeping the heels down. Are we ready? Here we go. School, be abdominals and go back and scoop and hold. Hold it and go back again. Guess what this is. This is stomach massage. Yes. This is why we do stomach massage because we should be able to come off the floor and find that position. Hold, hold, hold, hold. Now we're going to stand up on the next three roll like a bar. Scope, the abdominals and squatting position to a stand up. Lift the arms up. Wha what is this? This is double leg stretch. You come back to the center, grab onto your ankles, roll like a ball and I want you to stand up again, but find your powerhouse in stem. I heard. Oops.
One more time. Here we go. Scrub your abdominals and again with dynamic and come up. If any of these exercises don't feel comfortable to you, you can stop at just rolling like a ball or you can stop at the squatting position or the standing. But now I want to challenge you. I want you to come all the way up. So come down to your roll, like a ball. Screw the abdominals or like a ball. And now with dynamic, you're going to stand up and jump and again together. Scoop the abdominals. Edge up, up. One more time. School, the abdominals in jail.
Now last time, come down. Roll. Roll like a ball. Find your balance and hold, hold, roll back onto your mat and single leg stretch, right the into your chest and one, two and change one to make sure you, that you expand. Yes. The back out to the side. You length in the neck as well as the lower back. Right? And you try to lengthen that front leg as much as possible. So I like to think of the whole body and where is every muscle in my system?
This particular one. Again, for me, it's essential to have your limbs connecting to your center and a lot of times if we don't have a feedback, we're not able to connect to the body. So pressing both hands, not one on top of the other because then you create an imbalance, but have him right next to each other. And then from there you're going to press forward one. As you exhale, press four, two and three in hill. I allow this to expand with your inhale and then actual to roll up. Now you're going to use your inhale to make your spine even longer before you initiate that secret again. Again, find the connection of your back and front of the body. Inhale, expand that thoracic before you exhale and roll up again.
Create more space in the thoracic. Go back and hold that position.
Sen Are you ready? Here we go. Scrub the abdominals and bring the legs over the head. Take the legs to the right side of the mat. Keep those legs as close to the body as possible. Roll the spine directly down on the mat.
Now from the hip flexors and
Roll down one vertebrae at a time and sit up for
Now we're going to actually do the soft take advantage of the exhale to squeeze all the air out with your intercostal muscles and stomach muscles in, twist the body to your right, more twist, twist, twist, twist, and exhale. Push the air out. Keeping a secret in the thoracic, long, lower back, long neck, and come back to center as you hill. And You keep inhaling to Swiss the other way and push the air out, whether your intercostal muscles and abdominal muscles powerhouse in here. Keep inhaling. As you twist, twist even more. And press the air out. Press it all out. And inhale, come up one more time. Any heel and ring, look behind you. Look behind you.
Lengthen that neck as well as your lower back. As you pull the opposite hip back. Come back to center and release. Good. Close the legs and roll onto your stomach. And we are, we're ready for hitchhike through heaven. Yeah. So let's open those arms out to the side and you know, point the thumbs towards the ceiling towards heaven. Yes, we're going to just to, um, stimulate your lateral rotators.
So you're gonna point the times up to the ceiling and then you're pressing him up, up, up, up, up. Don't think of the Scapula, just think of your lateral rotators and come back to him. Good again in him and lift. Lift. Careful with the scapulars. Don't pinch him so much yet and bring it down. One more time. Connect your lateral rotators. Yes, with the scapulas and then you can lift the scapulas up. Lift the sternum up, lift the sternum up, up, up, up, and bring it down with control. Bring the hands down again. Rotators.
For a little piece of heaven and the way I like to do this, I want you guys to curl the toes under. Yes. Granted the heels flying your c curve in the thoracic length in that lower back end length in the neck. Can you scoop the abdominals a little bit more please? Okay. Lift, yes. And drop the table and yeah, and come back onto your stomach from increase single leg kick. Now the way I like to prepare for this, I think preparation is important. Knuckles press up against each other, but you want to head down for me please.
Keep lengthening that lower back as well as the neck and see if we can find this lateral rotation in the shoulders. Keep pulling yourself forward. Yes. During them up. Sternal up even higher. Yeah. Activate the obliques. One last set and release. Excellent. Bring their head down and take the hands behind you. Now I'm very particular how I want those hands to extend for level double leg kick. I want you to reach those hands out and enter trying to fund. So there's energy flowing through the tip of your fingers.
Go back into that little piece of heaven again to release the lower back again. Find the c curve length in that lower back as you lengthen the neck. So really becomes this group. Yes. And your whole body is open for articulation, for blood, for oxygen. Okay. Excellent. Bringing the legs through please. And we're ready for Rodin. Okay.
He'll go back again, find the sacrum and onto the mat. Now you gonna keep that sacrum there as long as possible when you're roll up. So eggs or incubator come there. Don't let the secret come up yet until the last bit of it so you can really get into that lower powerhouse and in your come up and exhale, roll down, screw the abdominals, nail OT, deep, deep, deep, deep. Spread the sake among the four.
Use your inhale and then on the exhale come up. Very nice. Let's do that one more time. Crown of the head up to the ceiling and extra. Scrub the abdominals and roll down. Spread that sacrum on of four. Leave it on the floor as much as possible as you empty the lungs.
Feel your intercostal muscles working. Upper middle, lower abdominals and in here to roll up this last time. Go all the way down to the mat from my priests and we're going to do bridge. Nice Ben. Denise, bring those. Heres as close to the buttocks as possible. Lift the biotics are for four. Take the hands underneath the waist and now you can kick the right leg forward, point the leg as it goes up and then flex down three times up and down.
Nice. So we've done this exercise already right now. The key is not to move the hips at all but really use the breath to twist the thoracic. So inhale and twist the body to the rights and look behind you. Look behind you. More twists, twist and center one. Again, inhale, twist, twist, twist God.
Guess what? Teaser time. Yes. And this is the Joseph politest teaser. So reach the arms forward and return to live. You'll get to s to um, read about about this particular exercise because this is how Joseph Politesse used to do it back in the olden days, back in the day. And I was in there, but I was told to lift the legs after four for me. Please form your powerhouse. Now just bring this, take them down to the four and come up. Ah, halfway at the back onto the floor and lovely God. Now all the way down to the four with the back end. Come up. Good.
One more time and scoop up. Lift arms up the ceiling. Bend the elbows from me please. You can either bring the elbows onto the floor or the hands and the fourth, turn them out a little bit. So you open that chest and now you're gonna circle the leg to the right scope, the abdominals and accent one and to the other side and accident. The idea is that you want to touch the notes with your feet.
Breathe into it. Yes, give it life. It's about life. One more time. Inhale, exhale and release. Good. Sit back on your heels for a piece of heaven. Please stretch out. Lower back a little bit and let's go into a plank position. A push up position please. Now we're going to do a little bit of a shoulder mobility, so I want you to protract the scapulas, meaning wrap the scapulas forward and then retract them. Pull them back.
Find that balance. Hold, hold, hold and legs together around the upper body. Forward again for me please and walk forward. If the PUSHUP, it's too challenging for you right now, just think of scapula mobility. If not here we go and push up down and up and walk back a length in that leg behind you. Relax the neck. Reach those arms forward. Keep that neck nice and long. Arms up to the ceiling. Lift up long. Bring the legs together and open the chest.
Come to the center of the Mat from replaced. Now we're going to do a breathing exercise. This is, this was one of [inaudible] favorite exercises that I love myself so much. Mo, my baby dance influenced, but I guess me as a dancer enjoys this a lot. So here we go. We're going to just do a very relaxed movement of just bending the knees and then straighten the body. Yes, but we're going to add the breath. So you're in here and you x. Let's do this three more times in hill. Again, lengthen last time. Doesn't that feel wonderful?
So this is what it looks like. [inaudible] end lift. Ready? Three sets. Here we go. Inhale and go down and jump. Good. Now you use the breath. Find your powerhouse. This is why we do pull out these because we want to be able to move with freedom and breath. One more time and release. Good. Reach the arms up to the ceiling around the upper body.
Forward for me please and walk forward with your, your hands to an elephant position. I'm going to leave you with one tip on what elephant is. Elephant is about rounding your upper back, lengthening the lower back, dropping the table in town and relaxing the head. Wrapping the shoulders forward. Yes. And now walk the feet forward from a police without losing that connection.
Drop the table. Good. Now walk the feet forward again for me, please. And the idea is that you want to walk the feet through the arms now, soft in the knees for me. Please roll up one for the, by the time, lift the arms up to the ceiling, open the arms out, and we are finished. Thank you.