And I'm trying to make it centered. Um, the thought about inhabiting our bodies again, the last few weeks we've been a little rushed, at least for me. And um, I want to start the new year off, right? So here we go. Inhale, filling up. Just take a deep breath. Don't go anywhere just to exhale and feel the bones in your body. Feel the musculature. Just sort of relax for a moment. Feel what's natural for you. Inhale, expanding the ribs.
Sometimes in piles we forget to let the whole column of the trunk expand and move. And you want that exhale. If you haven't, even if it means shrugging your shoulders, we want to forget. Go to the path of least resistance at first and loosen up where you can on an exhale. Exactly. We all start the way I will often do, which is with that roll down, so inhale, filling up. At this point, think of hugging the midline. It's just internal, sort of reach into the body. On Your exhale, let your head fall. Let your upper back fall drawing deeper into the abdominals to create a curved spine, to allow the middle back to release, keeping the arms on your back. You don't have to go all the way. You can bend the knees. Inhale, exhale.
Start to restack your spine. It's as if the sit bones, the butt bone started reaching into your hamstring as you stack the hips over the knees, their ribs over the hips, the shoulders of course, over ribs, and finally your head. Inhale. Let's do it again. Exhale, taking inventory, releasing what you can, reminding yourself that the more free of tension you are when you begin class, the more efficient you're going to move. Inhale and exhale the roll.
That's their growing tall, right. Take just a little rise up on the heels just so that you can bring your heels together. If you're on your matter, you can step off, I think probably or it'll just be a slight bit more challenging for you there. You know this one is sort of a full body lean from the ankle joint, so as you do that looks great. You want to feel a sense of pulling up with the abdominals and length of the low back. Not so much a Tuck, but definitely the glutes. Inhale and on the exhale, deepen your sense of inner thigh contraction and up and float up as you get higher on the toes and it doesn't have to be real high.
Slide the shoulders further down your back. Inhale to lower yourself down, barely touch. Keep your body weight forward. Exhale, that's it. And rise up. Yeah, trying to just keep going. Inhaling down, trying to find a connection from the front and the back of the body front and the back of the body. See how there we go. Things that will help you in is not just be do the work more efficiently but also to feel it more is to start the breath before any of your movements. Inhale as you reach to lengths in yourself down and when you barely touch you exhale to go back up. Kind of like an infinity symbol of energy. Never quite stopping and starting, but rather continue carrying on. You.
Decide the change in energy when you're ready. Even if I'm got you hanging out longer than you want, you can start energetically shifting one more time
Now the next thing you want to do is turn the leg, the leg totally relaxed. You're going to hold your back to pick up this left leg you want to hold to. It's turned out the trunk still to pick up the leg from deep in the trunk, so it's just an XL to lift. It does not need to be high and inhale down. What you don't want is any curve of the back, right? It's just lifting that leg up from where it really attaches deep into the body and you do whatever you want with your arms. If you want them on your hips, if you want 'em hanging, that's fine too. And, and exhale.
Feel the breath first. Feel the intensity that you can create in the trunk and then the very least getting that balance.
Take the other leg out just a little in front of you. Not much turn the leg out, not from the knee or the foot, but really from high in the hip. Establish the abdominal contraction. Inhale, prepare, exhale, and it floats up. Heavy bones in terms of the arms. Let them hang. Sometimes we try to hold from here. Exhale too. Reminding ourselves at the beginning of the year.
It's never really about getting there. It's about getting there, going there, working there. It's, I didn't want to say that. It's true. I was like, it's the journey. Oh, how cheesy can I be on the first day? But yeah, it really is. So if it feels a little off balance, okay, there's that, but where could you go? It's going to be different. Different experience. Look for your own. One more.
The leg is turned out or already you want to go ahead and squeeze the glute, right, so you're on that left leg behind from here. Just lift it up. Take a second. Now that you've done that, because the tendency would be to do this of any sort of leaning forward on your hip stay exactly where they were. Squeeze the gluten, lift it, and Yadda instantly feel pretty instantly. Feel that contraction and then barely bring it back to down and again too
Don't lean forward back 10 to two. You don't have to touch the ground or you can three, keep your body absolutely still as much as possible.
Bring it down. Flushes. I'm a want to be. I know exactly why I'm picking dance moves. I don't know. All right. Uh, thank you. I need that. That's just my, it's already here. And so where the right leg is now behind you. Take check your so-called bucket of water or your neutral pelvis.
So tempting to be here. Check, check, check, check. Good knees turned out as much as you can that are already started. Contraction. And we lift up one and the f two three dory just barely think right hip bone toward the front
Much to think of bringing a hole and five not a lot of movements. Six and seven and eight hang on. Nine finding our centers. 10 and then we brought ourselves apart and we brought it in front and we took it back on. I know two and back. Three just don't change your knee angle. That's the only thing I'm going to say.
Even if it is a dance move
Bring it back in a little closer. We'll do the whole foot and leg work so I'm turning sideways. You stay where you are. Shift your weight forward again, you know where that is. Shift your weight back so most of the weight is more in your heel. I don't want you to leave the toes up, but you could lift them from there.
You're just going to inhale, sit down. Wait. Should still be in more of the heel. There'll be some on your toes, but not much. Squeeze your butt without talking and then rise up. Continuing to squeeze harder. Here we go. And inhale, squeeze and press and you might as well add a little resistance with the arms. So as you press back, try to feel the back muscles to right. Inhale, exhale for us. Make it work for you both directions. Now you can relax the toes just cause I don't want your shins to bother you.
Inhale, imagine lightly holding onto something through the inner thighs you want the neutral spine. Looks Great. Do not tuck the hips under. Otherwise you may find that it goes into the knee, right? You might end up sort of doing one of these, rather keep it back. Your angles are angles are going to be different, right? Longer legs, you're not going to be able to go as low, but she might be able to tilt forward a little more to accommodate it. Main point, try and feel the glute. Let's do a couple more here.
One big squeeze. Try and still fill it at the top. Last one here and up. Either keep that going or shift forward enough to barely hover your heels. Just barely, I'm not looking for a high balance. You can't even see men write up. Prove it. It's they're just a little, I wouldn't even go that high. Merry, but feel free. If you want a challenge.
Now hug the midline. So already you feel your butt a little.
If we don't hinge forward, and I know I sometimes teach at a smaller range and not hindering forward, it's just a different focus and I am definitely trying to get to the glutes. So let's do it. Yeah, to come up. Let's go a little faster and our reach, can you feel your spine? Try and stretch even though your body is actually lowering. Couple more there. Press down to squeeze up, hold lower the heels, take in, touch the heels together. Same thing, a little float up, but when you lift your heels, try to feel the inner thighs pressed together first.
Everything above it again, and then the heels float with that, you have to hinge forward again. Doesn't feel natural at first, I don't think so. As you bend the knees, you reach and hinge from the hip joint to squeeze your butt and then Pereiz the inner thighs together to come back to up and again, press and squeeze. Good. Eh, what I think you want to expect a little bit is the wobble of the feet, the kind of gripping and releasing of the toes.
How long have you been one thought outside of that trend? Semi relax your feet. Yes.
Even if your heels come apart for what the reason I'm doing the exercises, which is mark, thank you. And okay, that's good. Lower the heels. Separate your feet wide for real this time. Okay. If you're feeling a lot of front of the Shin stuff, is anybody okay? If you were it, what it means since you're not all stop the conversation, but just you always have the option to hinge forward a little more and rather than been deeper, that's usually all it is. Okay. Before we do the same one, which you know we're doing, try and imagine dragging your feet together like from the floor. He engaged the inner thigh. Yeah,
Just in an up here we go and hindering to put up again, you know, and
From there you could almost lift the toes. You don't have to from here, go just a little.
Yes, I'm totally changing the pace on you. That's what's happening there. Good. How far did you run Tara? Should I come out of the soon
Excuse me. Reach that left foot through the floor. Yes, both legs are absolutely straight, just not hyper extended. Exhale to come up. Inhale up and over, reach, reach, reach, like you're really being pulled. Start. Exhaling, find the obliques, the side seam of the body really can come up and we go inhale up and over a little faster now and exhale. Inhale up over exhaling and in. So now I've moved to speed up a little so you probably won't go quiet as far as we were focusing now, just a little bit more on maintaining some strength through the middle. Good.
No rotating. That's it. Finding the whole side of the body, reaching all the way down. Can you straighten your knees just a tad bit more? Straighten him. Yeah, just straighter. Now adjust. Don't bend them. Oh, Shah. Straight. Exactly. Exactly. And over giving you two more. Yeah, and one more. Okay.
From there, coming to parallel feet, I'll get you down in a minute. Parallel feet. I think about this on your right leg. I've been doing this first. I think that's easiest way into this. Your hips are level. You want to check that out because it gets a little harder to stay level here in a minute. And for now, let's take the left toes heel off. Left heel, right? Just what we did before.
You're going to sit back and then up and really try and find the glute. Somebody that I've been thinking about in my own head is as I'm coming up, it's like I'm pressing this hip, the hips together or the right hip toward the center line is how it, it's easier for me to feel the glute. It's just a thought. What would work for you? Knowing the main focuses is right glitch. If that's too easy for you, you should take the knee up as you come. Excuse me. Give yourself three more.
Okay. That same leg is now gonna reach way behind you. So the left leg is going way behind you. Hips are still level. Put most of your weight on your forward leg now. So Jim, you're going to need your left leg probably behind your mat. That far back. Oh yeah, exactly. Maybe he might still be touching. That's about right. That's about right. Yeah, so it ends up that you're kind of in this full body like I'm about to go position. You don't need that back like that much. It's, it's meant to touch, but doesn't need to be that much. All right.
Next thing is you feel that your hips are level, you're sort of pushing that right hip to the midline. Inner thighs are working and either easiest version would just be to straighten the leg, but I prefer if you try to step up slightly for the photo, come off and then go right back where you are and and right back where you yup. You could slide the leg if you don't want the balance so much. That's cool.
Bend and back.
You've got to hold the ABS. How's your quad? Huh? Pick up this leg. Reach back. Bring it home one. How about inhale back. Exhale right there. It's absolutely fine to touch the floor if you want to and keeping the body still. If you need to go lower for more work, do four more one and to open the chest three, fill your upper back a little. Last one. Four. Put foot down. Roll yourself up and change sides. Yeah, kind of sort of good. It's important. It's important. Powerful muscle down the floor. I'm stalling right here. We are. Couldn't remember for a second. So now you are on your left foot.
You've hugged everything in ribs included and we sit back allowing yourself to hinge to then straighten and press in my body. It kind of feels like pushing the hips forward. Hold on on is ready to balance already. Feel free to pick that knee up anytime. I'm going to wait for about the fifth one.
Then it's just that lifting you up. You barely push off at the back leg. So I guess don't go so far that you have to and the truth is we're working the whole leg so don't be alarmed if you feel that quite a lot. Just try and zero in on the back.
Go back down one last time. Make sure you haven't popped that hip out and bring the leg in. Hips are nice and level and inhale back. Exhale up one. Feel free to keep the toes touching the floor. This is more about stability and certainly strength too, but
And you can set that foot down or roll yourselves up. Huh? Just when you thought it was overtaking. Arms out for balance. Take your left leg out to the side. That's the like we just worked right. Take your right leg out to the side. Good.
Make sure you get a little behind you. Four out of five change and one to slow. Three tuck under a little step four. Yes, that'll do bring it in other side.
Let's just kind of stay at that edge. Yes.
If it's too frustrating to get the stretch, you could actually go to the floor cause I'm not going to have you standing anymore and you could do it on your back.
So we're upright first if you didn't already and you encourage that knee open if you are going to do the upright part and then when you're ready hindering forward.
If you can keep the leg straight, you do. Then everybody bend your right w your heels are gonna remain on the floor. That's the one rule, I suppose. Bend the right heel knee more or bend it to or toward your nose as you guide that left hip out to the side a little bit.
It's okay if the other side is slightly bent. Just been the other more. Watch the level foot feet, make them level is what I'm trying to say.
The real trick is to try and balance it big toe. The little toe will level out your feet, so it's like the act of almost picking up your arch level, your feet bend, and these little role yourselves up by law. You have done your standing Ceres.