Hi, thanks for joining me today. We're just going to do a nice reformer flow, so if you're ready for that, I am ready as well. I've got the box set up on the reformer and we'll have one blue spring attached to the springs. We'll stand just at the edge of the reformer. In fact, just to step back from the edge of the reformer, we'll take the arms out and up as the arms lift.
Lift the chest lift, create a sense of lightness and buoyancy in your body as you bring your arms back out to the side, allow them to soften as they come down towards the thighs and inhale on the exhale, we'll bring the chin into the chest. Using this first roll down just as a check-in, you're checking in with your body. I'm checking in with my body. We take the body down towards the floor, pause, and in here as we exhale, we push down into the feet. We roll up through the spine, checking to make sure that we're equally balanced over both of our feet. When we find ourselves back in an upright position again, where we can again, take the arms around and lifting, lifting, lifting the chest and buoyant and light.
Take the arms wide and down, allowing the body to come into an upright position. And then exhale, bringing the chin into the chess and articulating the body forward. Feeling that the legs are supporting you. The weight of the body stays a little forward over the toes. We feel the feet energetically pushing into the floor as we lift through the center of the body, extending back up into a straight body. We'll do that one more time.
Reaching the arms around Anna who just a moment of breath, oh moment to let everything else that isn't a part of the this movement. Practice fall to the wayside and rolling down, bringing our focus inwards and in here and exhale, lifting or, and then once you arrive up, step in to you're quite close to the um, reformer. Reach down. Place the hands on the edge of the box. And in here as we exhale, we'll roll the spine down. And then e long eight the body just reaching a ride over the top of that foot bar. Exhale, roll through the spine so we ripple back through the spine.
I'm all the time pushing the box away and inhale, reaching out and down, doing the pelvis, spreading the sitting bones and XL rippling through again, tucking the tail under and bringing the box back towards the body. Let's do that one more time. Reaching out and down and in here and exhale, rolling the spine up. Once we come all the way up or transfer both hands over towards the left side of the box and then as we go first into that flat back, then we'll lean over towards the hill left, opening the right side of the body and then exhale, rolling back through. We'll do that one more time. Reaching out and down. Elongate. Stretch the right side of the body and exhale, rolling back in.
Okay. Once we bring the box and we transfer the hands over to the right side of the box, the pelvis stays square as we take the spine over and across to the right and then her rolling back in. And one more time. They're reaching out and down across to the ry left side of the body. Gets this stretch XL to come back.
Once you arrive back in, we'll take one hand on either side of the box. Again, square the balance, the weight over both feet. Take the spine down low. Might have a little bit more room than you did when you started. That's the intention. Exhale, articulate back through, and then once you arrive at the top, just find a flat back. So the arms are pressing the box away. Shoulders are drying down in back. We stand on the right foot. Send the left toes onto the floor behind you.
That lift that left leg into hip extension, bringing the leg in line with the pelvis and then down. Exhale to lift. Inhale to touch as the left leg lifts. The right leg energetically pushes down into the earth and lift and we'll do four more to make eight and three. I'm giving you the number that I'm intending so that you can make sure you're honest with your counting. I'll try and be as honest as I can with mine. Lift that left leg and pause. Bend your right knee and straight.
Keep lifting the left leg as the right knee bends and straightens in here and exhale. This is forward. We're going to do six, five and straight. And one more time. Bend one more time straight and step the left foot back in. Square the spine. Square the pelvis, take the body down.
Stepping the right foot back in, squaring the pelvis, squaring the shoulders, taking the body through, and then curling the spine to bring the box all the way back to the stop or once it arrives there, we continue up onto our feet and we walk around to sit down onto the box.
Staying heavy in the feet as we now exhale and roll up. Keeping the arms nice and close to the thighs. Nice and close to the box. We'll do that three more times. XL. Taran
Rolling the spine down and rolling the spine up on the last time, which is coming up. Now we're going to pause at the bottom for a little while. So here we go. XL Roll Down, connects the lower spine into the mat, lift the right leg up and ah, ah, and Ah, ah, and down. Last to, up and down. Last time up. And as the right leg goes, we get prepared to lift the left leg. It comes up right away. Four, five reaches down to touch, pull from the center of the body and reached down, keeping the trunk. Very stable here. He controlled last too.
Keeping the low back connected to the box. We have two more.
Roll down into the double leg stretch position so we have the hands on the knees. We've got the body in a nice lifted position. We go into the double leg, stretch out and back in hotel. Recheck filters. Circle and connect the hands to the knees.
Left leg goes out straight for five, four. I push my knee into my hand to help myself manage the height of my trunk. There's three, two last one. Now on the next set of five we're going to take this straight like down, bringing the bent knee into the body too. So we just change the positioning slightly.
Two more. Yeah.
Three more like this, keeping the elbows wide. The head just rests in the hands. Here's our last time in both directions. We come into the center, take a hold of the knees, send the knees a little forwards, use your arms, use your abdominals or roll back up. Place the feet down. I'm come all the way up. Are you warm?
I am. So we'll take the box off. We'll put it up towards the back of the reformer or wherever you like to put your box when you're not using it as where you'll put your box. And then we'll set up some springs for foot work. I like to choose three reds in one blue spring. You'll choose what you like. Once the springs are set up, we'll come all the way down onto our backs. Okay.
Placing the heels of the feet onto the foot bar, bringing the arms straight down next to us, taking a breath in. Exhale, pressing down into the foot bar with the feet as we roll the spine up, letting the abs have a little break from being in deflection. We take the body into hip extension into spinal extension, and then we roll down thinking about softening the throat, softening the chest, reaching the fingertips away from the shoulder blocks, keeping the carriage at the stop or all the time and come all the way down. Inhale and Exhale, Rola feet, pressing down, hips lifting up. Inhale and Exhale, rolling down. Really maximizing the curvature of the lower spine as you move through that space and inhale and exhale, lifting up.
I like to be able to see my feet. You can keep yours down or up, pressing out and coming back, pressing out. Equally weighting both legs. I say that all the time. It's because it's mostly a reminder for myself, well for everyone, but I try to remind myself all the time to really try to work both sides of the body evenly. Then we check in with the arms, check in with the back of the ribs. Both of those parts of our body should be down and anchored. We'll do two more here, out and back and out and back.
From there we'll move to the toes. Keeping the feet in parallel, pressing out and back, pressing out. You feel that you're actively pulling the reformer in. So it's not just the work on the outfit, it's work in both directions. Using the foot work to continue to warm up our body and in out and back. Four more times.
Two more times and last time. Okay. Coming all the way back in. Bringing the heels of the feet together, continuing that rhythm out and in. Stretch and resist who lengthen in contract?
Last two and one coming all the way back in. Once we arrive at the stopper, we'll take the heels out to the outside of the bar, flexing the fee, actively feeling the inner thighs engaged. Press out, pull in, stretch and resist so they feel the back of the legs. We feel the insides of the legs as the legs are straightening all the way we feel, the fronts of the legs working to control the extension of the knees. [inaudible]
Here's three. Wrapping the toes over the foot bar as the heels lower and one from here. We'll bend one knee, one heel drops, both feet meet in the middle to change keeping the pelvis and the spine very controlled as we alternate through the fee, bringing awareness to the center of the body, keeping it everything in our focus, everything engaged. And we'll do five more. Inhaling and exhaling.
We'll set the left foot on the bar, send the right foot down, fairly low over the foot bar as the left leg straightens. The right leg comes up. Open, close, bend in, reach down, press out, lift up, open, close in, reach down, press out and lift up. Open, close. Bend and reached out. As the like opens out to the side, we keep the opposite side of the pelvis very grounded.
And for pal, this stays heavy and all the way and three open, close and back to open, close and back. One more open, close and all the way in. Once we arrive at the bottom, we'll place the right foot on the bar on the heel. The left leg goes just above the foot bar. Anchor the pelvis on both sides. Press out, lift, open, close Ben and her, each and Ben. So as that leg comes up and out to the side, we're just navigating how to control the opposite side of the pelvis. The connection into the heel of that pressing leg is very helpful to focus on.
Five more ads back and in for
Up, up, up, up to take the foot bar in your hands to lift the chest up and back to reach down and adjust the springs. I'm changing to one red and one blue. We come back down.
Sudden the arms just over the shoulders. The legs are gonna lift and they're going to come out into a diamond shape. Take a breath in. As you exhale, we'll lift the body, stretch the legs out. We'll hold here and lift. Three, two, one arms. Begin lifting the feet. Come back together. The head comes down. Exhale, lift and stretch. Hole. Press for one, press two, press three. Bend the knees, lift the arms and lower the body air again. Exhale, reaching between the legs, pressing out to the side. Lift one, lift to lift. Three, bend the knees, lift the arms and come down to more XL. Reachout lift. Press one, two and three.
Bend and come down. One more. Exhale, lift and stretch the legs. Press one. Press two, press three. Then the knees lift. The body lifts the arms, bring the knees together. Separate the hands. Exhale, head and chest up, legs open. Go out straight. Open the arms and the legs and pull back in hill.
Everything stretches. Everything comes back together. Four more here, keeping the term nice and connected. Three, keeping their arms just level. Full Body.
Place your feet into the straps.
The policies very heavy.
We'll use the legs just enough to keep the carriage still as we roll back down, standing evenly into the arms, lower all the way down and bring the legs down and together we'll do two more. Inhale. Huh.
Press out. Feel the backs of the legs helping you to support the position. Lift up and back. Press out.
Presser. Keeping the gaze forward all the time. Press up and back and then rippling through the spine and come into around. Back position. Take the legs out and back in, out and back in, out and back in last two. And then we'll combine those two movements so we bring the carriage in. We come into a flat back, take the carriage back, bring the body through the down stretch.
Keep the carriage at the stop or as we around to sit back flat in the back. Push out with the legs, bring the spine in and up. Keep the carriage still as you round back, straight in the back. Press out with the legs, bring the carriage in and up, or the spine up the carriage in. Let's do one more round. Extend. Take the carriage back, bring the body up, and then tuck the toes under. Arrest the forearms on the bar and sit back into rest position.
Taking a couple of breasts here in and out.
We'll do that once more down, all the way through and lifting. Once you arrive back at the top, placed the heels of the feet down onto the reformer. Once again, lengthen and find that long flat back. We'll take the carriage back
Lifting that right leg one more out and back. The right leg comes around to the side, comes back down. Bring the right hand across. Bring the left hand towards the center. Take the left leg around and back and that right leg goes out and pulls back in, out lifting the leg as you bring the carriage and one more out and back, like comes around to the side. We step into the feet. Take the hands away from the foot bar.
Allow the knees to bend and rural up onto your feet.
If your legs don't fit through the shoulder blocks, feel free to cross one over the top of the other. The arms will start straight out in front of us. We'll bend the arms, bringing the hands together just down from the sternum. We'll exhale in, roll back. Keep the carriage still. Take the arms out, push back through the arms. Then keep the carriage still as the spine comes forward over the legs, lift the arms, circle the arms all the way overhead, laying the spine down, and then roll up through the spine.
Inhale, elbows, bend, hands come together. Exhale, the goes back in here. We take the arms down in y, x. We take the body forward, bringing the arms behind us, lift up, rotating through the shoulders. As we come around to the front and then rolling up. I feel that I'm just a little crooked, so pardon me as I shift and maybe I'm just crooked inside of my body and that's a high possibility. Exhale to roll back.
Exhale to roll back.
There's an inhale to find a little flection and exhale, reaching the arms forward. Lifting the spine up and back the arms. Come with us as we sit up. Let's do two more. Bend and roll back. Pause en in here. Lift up and back with the body. Reach forward, keeping the elbows parallel and coming all the way up.
One more time. Inhale to bent. Exhale, roll back.
Take the arms forward and I level dropped the fingertips down. Turn the palms of the hands away from one another as the arms lift up, and then take the arms out to the side. Inhale, bend, Xcel. Send the arms up and forward touch internally. Rotate Palms. The hands face away. And then as the arms come out to the side and down the palms of the hands, face forward two more times.
Reach forward and down as the arms lift. Feel that the spine lifts more and then reach out to the side. End Down last time. Reach forward and down. Lift up. Okay. [inaudible] and bend. Yeah. Inhale. Exhale. As the body goes down, bring the arms down next to the body.
Then in one movement, take the body into back extension. Arms overhead in internal rotation. Sit all the way up. Open out to the sides. Inhale, bend the elbows. Exhale. Articulate the spine down. As it comes down. The elbows draw. Reachout. Lift up and open out to the side. Two more times. Keep lifting as the elbows bend. Exhale, roll down.
Arms down. Reachout lift, done and around. One more bend. Articulate down, arms reach, spine reaches, spine, comes up, arms come around and down. Let's hang the straps up and grab the box.
So we'll put the springs on. We're going to do side overs and we'll pick up the box from where we left in. [inaudible] bring it back to the reformer.
So that's why you see my backside first. Here we go. One Hand and the other hand behind the head. We go down and find a straight line. Go down and find a straight line. Go down. And uh, we'll just do this twice more.
We'll keep it simple on this one down and uh, last time down and
No, I can see you lifting the leg up into the strap, hand behind the head, finding a straight line and then going over the box
We'll take the hand towards the front of the reformer. We'll let that top hip roll back.
We're going to take the loops of the straps in the thumbs. Pull on the box, put your hands on the corners, come onto the box with your body. Take a minute to make sure you're straight on the box, and then bring the arms into a bent position with the elbows reaching down into the straps. From there, we're going to take the body out, reach the arms forward, bring the arms out to the side and around, and then drop the elbows close to the straps. As the elbows bend in, recheck, take the arms around and then elbows drop in as arms reach down, reach at lifting the back as arms, reach around and bringing the body down to
I would use a blue spring for this next thing. So if you need to adjust, do so. So from an upright standing position, maybe take just a moment and notice if you feel any different in your body. I definitely feel more alive in my body at this particular moment. And here we go. We take the head down, we allow the arms just softly reach out in front of us, find the edge of the box, and then reach the body down. He longed gating. You may find that you have more room than you started with. I definitely do. And then rippling through the spine. We're just going to do this three times.
Just another check-in like we did in the beginning, checking in at the beginning, checking in at the end, reach out
And hopefully we can carry that energy through the day. Thank you.