Hi everyone. A while back I filmed a class when my back was out and I showed you the types of things that I was doing to ease my way back into my movement practice and I got so much really beautiful feedback from so many of you and such encouraging words of support and I want to thank everyone for that. This class is intended to be a follow up to that. I am much, much better how would even say back to normal, but these are the sort of simple things that I've been doing to keep up my strength and to make my way back into optimal health. So you can use this as a followup to that class or as a class on its own. It's up to you, but that's what it's intended to be.
So it feels like a circle of energy between the heels and the fingertips. Bring the awareness to the breath and the inhale. We allow the ribs to expand to the back and to the sides and as we exhale we lightly work through the center of the body to support the connection there in here. As you exhale, Tuck the tail under, allow the low back to flatten into the reformer and then inhale, reach back, taking the spine into gentle arch and exhale, drawing the abdominal. Then our how in the spine to flats and into the reformer and in has you reach back in arch.
One thing that feels okay for me now because I just feel like I can move a little bit more quickly and I don't have to be nearly so careful about about how, how I'm getting myself set up. But it, it's a very nice way this too, to just get the pelvis and the lower spine moving and now we're going to take it up into a full bridge. Inhale, exhale, flattening the spine, standing evenly on the feet, and then just begin peeling the pelvis away from the reformer, sending the knees forward and the heels back, the fingertips forward in the head back in here, and then exhale. Feel that again, that reach backwards of the head as we peel the spine back down. Working to bring one bone at a time into the reformer underneath us, dropping all the way down into a neutral alignment. In inhale and exhale, flattening the spine, stepping into the feet, pulling the heels back so it feels as though we're trying to pull the carriage into the stopper, which isn't difficult because I have springs on the reformer set up to do foot work and inhale, so they're assisting me in that carriage stabilization, but it's nice anyhow to to create the work necessary to keep the reformers still, even if we have a little assistance. Inhale and exhale, standing in the feet, standing in the arms, elongating the spine as it lifts out of the bed of the reformer, pressing into the top of the position. Inhale and then exhale, softening the throat, the chest, the middle back, lower, mid back, and working down through the base of the spine. Let's do one more inhale and exhale. Peel up, holding ourselves up at the top. Inhale, we're going to step into the right leg without shifting the pelvis at all.
Last time. Bring the knees in. Take the hands back behind the head. Once again, just allow the back chair reach over the edge of the reformer, taking a stretch through the front of the body and then lift the head and chest, hold the thighs or the knees and come back up. So let's come back down onto our back.
We'll do five little pulses here to maintaining the strength in the legs too. And one come back and move onto the toes, pressing into the bar with all 10 toes. Press out and ah, and back breathing. Feeling the length in the neck. You can also feel under the hands for there has to be engagement in the tissue underneath your hands and the bowl of the pelvis. We'll do four more here out keeping the heels nice and still three and then two and then one more out.
Like my two sides. Never even met each other and come all the way back in. Pausing for a few breaths.
We'll do two more. Yeah, yeah.
I'm an exchange my red spring for a blue spring. Reach forward placing the hands on the frame of the reformer, shifting the shoulders forward of the hands and the knees slightly back of the shoulder block. So my thighs are on the shoulder blocks, but my knees aren't round the spine
Open the position again. Lift all the way back up. Take the hand off the bar. I put my hand on the shoulder block or the handle that's just in front of it and I use that arm to help me just navigate in that direction. Helping myself to just get a little deeper stretch on that side breathing and then we'll come around with the hands and use the arms to help the spine go into a rotational position and then we'll come out of that and change sides. So setting up the legs on the opposite side.
He one hand on either side of the foot bar, lifting the chest through the arms, push the reformer back with the back shit and the one pushed up against the shoulder blocks. As you lift the chest in opposition. So recreating a multi-directional energy. Reach out and pull back in feeling that we're trying to stretch the bar in two directions east and west, and reach out. This is our last one coming back through.
So we're going to put the box on the reformer long ways. I'll keep that red spring.
How about your range? We lift the spine, take the spine back down and Ben the arms, pulling the arms apart, keeping the elbows just under the hands. Reach of dominoes. Support the lower back as we move through the upper back into however much of extension feels appropriate to your body. We take it back down and bend to come in. We'll do two more. Reach out.
As you're lifting up. Take the reformer back. Bring the reformer in.