Hi everybody. It's Jo here with Mary. We're going to have a little bit of fun on the reformer today, all about working into the hips, finding that length in the spine, thinking about a really long back body and a really broad back body. So we're going to start with some footwork on the reformer here. I've got the football all the way up and it's three red springs. So I'm going to go ahead and have a lie down.
Nestling deep into the hip socket, and then we're just going to push the carriage out. Maybe an inch, not very much and hold it there. And let's just elevate the heels and lower the heels and we're just going to go ahead and do that. Keeping the carriage nice and still as we do so just up and down and reminding the feet that they have a part to play in this and that we're not just going to bend and straighten the knees. So as we rise up one more time, just hold it up there. Get a sense of how much work there is in the feet and just check in with the back. Make sure you're not pushing your body, bending your spine into the mat. Again, we just want to melt and find that sense of puddle.
And then as we lower the heels all the way down, you'll notice the work through your feet decreases. So now we want to find the halfway point just where there's work through the feet. You might feel a little work through your hamstrings, but your body is rested into the ground. We'll inhale and as we exhale, lengthen out animal, go for 10 inhaling and exhaling as it suits you. But really trying to come all the way in on the carriage all the way into the end of the track. Finding a lovely gaze point directly in front of you so your eyes should move along the ceiling.
Not necessarily on one fixed point because we are on a moving carriage after all. Last one here and then drawing the carriage in. Pause. Let's place the heels on the bar, hip socket with the part and we'll go again for 10 breathing out as you press away. Inhaling all the way in and it's super easy just to think about bending and straightening the knees, but let's really make sure we're initiating this from a sense of connection, foot to foot bar, but then also that flection and extension through the hips. Last one here and then toes on the bar in parallel. Find the length through the toes so we're not gripping the toes, but rather wrapping and we'll go ahead and straighten and bend.
And once you get out there, point for five, four, three, two, one and drawing in two more sets pressing out. See if you can notice a difference between your right hip and your left as you come back into that frog. Great. We're going to straighten the legs and think of each leg as being restricted in a magic circle size space. So we're going to go for flex feet, parallel circles just for four. Let's do five, four, three, two [inaudible] and one and reversing, just maintaining this sort of um, 45 ish degree angle at the hip. And last one, taking the legs into external rotation or turnout for our five circles here. Five, four, three, two and one and reverse.
Now let's keep the legs bent and as curl up with straight arms and bend the elbows ready to go. So we'll inhale as we shoot everything out. Straight the quick open, close. Draw the legs in deep. Draw the arms in and again, breath in. And think of your hips and think of your upper body placement. Press it out
Aim for the carriage to stay as still as you can and then press it out. Riding that spring, float the pelvis up, pull the carriage in using your hamstrings and then roll it down and for us and float and keep that sense of reach. Imagine you're at an on an escalator or travelator at the supermarket or at the shopping mall and you're going up further and further as the carriage rolls in hold. We'll reverse it. Now take it out, floating down like an autumn leaf. Bend the knees and rolling up and as far over the bar as you can to float and roll it in. Find that same position as you did in the coordination a second ago, down, down, down, elongate and folding at the hips and roll it all the way up.
And then let's come on in. All right, staying here on the carriage. Just take your feet out nice and wide. Hands on the mat and we'll just rotate a little left and right and just find some aes through the body before we give it the next challenge. Okay, so coming in and up off the carriage. Whenever you're ready, Miss Mary. Alright, this time we're going to place the loops above our knees. So turning to face the shoulder blocks and we're going to keep that red spring in place. The loops just to over the knees and we're going to take a lie down that when we get there our legs will be in tabletop. Hands will be behind their head. If you have long, just bumps your hair up into a bun and we're going to just draw those legs in Nice and deep as we've been practicing through all of the other exercises.
So we find ourselves in high kneeling and our arms straighten. And then as the knees bend and the hips bend, so to our elbows. So that's the, that's the move. So he's straight and everything and then bend everything. And for me, I'm really thinking about creating that sense of space between the pelvis at the back and the ribs at the back so that I don't flare my rib cage forward.
Good one more like this. And we'll say elevated, straighten the arms all the way, even if that means the hands come at, the straps are loose and we'll take the arms to a straight position for a little bit of a straight arm press. So we're just going to draw back and hold and feel that openness through the chest. But now thinking about the hips and our connection of our knees down into the mat and then bring it forward. So now we'll just go for five more with flow pressing through.
Let your body weight shift back. How much can you flex your spine in this position? And then let the carriage move back and forward. So it's like you're doing knee stretches. Continue to work on that flexed spine position.
We only have three left of these, making them count. And one more.
And we're going to start with the hands pressing down into the mat. So use this down position to really find that lift through the lower back. Think about how the connection of your legs can press into the mat to give you even more lift. And we're going to go into the round back version. So pressing your hands deeply into the upholstery until they run out of steam. And then as you reach forward, keep finding that opposition reaching back.
We're going to keep the arms parallel to the ground and restack the spine up, up, up, up, up, up, up. So the arm slot, intake, the arms up around and onto the mat. And again, breathing. How much energy can you generate between your hands and the upholstery? Lift the spine up, feel the arm slot back in. Take the arms up and around, breathing up, press it through. Feel the pull backwards as your arms reached forward. Restack take them up and around to left.
Let's straight in the elbows as we swan up with the kerogen, push away, and then bend the elbows, find the lift through the spine and the work through the shoulders and push it out to more and, and lengthen and roll. One more time in. Although I could do this one all day, lift and out, and then bend those elbows in. We're gonna stick with the box, but this time in a short box position. So let's bring ourselves into our position here. Okay, so we're gonna move our carriage so that it's going to be the right length for our body. I invite you to do the same. You might need to use a stopper on your proforma and then secure it with a few more additional springs.
Now from here, if you can float your hand behind your head and we'll do another fall like this. Inhaling as you go over and exhaling to come on back up. Good. And I like to think about the elongation of the top side here and then of the bottom side, two more up and final one and up. Now from here, let's go over. Allow our hand to come down for the stretch.
Take the top arm long and then you can even position yourself onto your elbow. If you would like to have a little bit of a deeper stretch to say your hands, not blocking the full range that you have available to you. Take this top hand, place it on the box so that you can under your foot from the loop, place your knee onto the carriage and then you can position yourself for a nice twist stretch. Really finding that sense of groundedness through the hip, through the knee as well into the upholstery and using the to give you that lovely rotation and lift for me, I'm just going to lean forward a little bit out of my traditional comfort zone of hanging into the front of my rib cage and that's actually going to give me more lift and length before I do the other side. So let's go ahead and do that now, spinning around, taking the loop. Our first two are going to be supported on the headrest, so let's take our top hand behind the head and we're going to inhale as we go over and then exhale to come on. Up and again.
If you're like me and I'm actually pushing down into the box to give me that little bit more lift. Beautiful. Let's come on out of that stretch. That's all we're doing with the box right now, so we're going to place it back into its home and we're going to finish with some standing. Ooh, we're actually going to bring the carriage back in for some long stretches. So drawing your carriage into its regular position. I'm going to go with two red springs.
How can my shoulder muscles support the upper part of my trunk? One more time, press it out. And then we're going to bend the knees, folding at the hips, ready for some Jack Rabbit pressing through. And I really like to imagine little white bunny running through a field, pushing out through their legs. Three, two, one, hold it out there. Find that Inverted v position.
Now we're going to bend forward like a hinge. So let's take it forward. Keeping the arms out to the side, aiming to keep the carriage still and then drawing back up again and we'll do five more. Press it out.
We're just going to press out with our carriage leg and then back in