Fullness of You Flow

Hi, everyone. Thanks for being here. I'm happy to be here with you and more so that you're here with me. Welcome, let's just move today. That's really the goal, I have no theme.

I just need to do Pilates. I need to practice and maybe I have something in the back of my mind, of how I wanna feel at the end of the session. I'm gonna cut it, not short, but I'm gonna go. I'm gonna kind of try to move us through in about 40 minutes or so. I'll do my best to stick to it.

We'll see. Anyway, let's get going. So, standing on your mat, we're gonna do a roll down. I turn sideways mostly, so I don't hit my lamp. Here we go.

Feet are parallel. You stack yourself up knowing that you are your own creation and that you get to stand as tall as you want to and can. Align yourself, so it's easy though. Arms are heavy. Bones are heavy, skins heavy, something like that.

But in the midst of all of that, you are rising up. You inhale, just exhale. Let it go. I'm taking my arms up. That's why it turned sideways.

Inhale, rise up. Find something you want and exhale. Just let them fall. Do it again, inhale. Or reach for every breath, and exhale.

Do it again, inhale up. Exhale, let your arms come down and finally, let's go into that roll down that I love to do. And it's really a measure for me. And I hope it will be for you too. Inhale, a measure of where I am, where you are.

Exhale, roll forward. Hip, upper back, middle back, lower back. Maybe your hands will touch the floor. Inhale, exhale. Think.

No, don't think. Actually just exhale and notice that your belly draws up, your head can still be heavy and you can roll up. It may be in an, very possibly it could be that you need to bend your knees to make that comfortable. Just leave your arms down. Inhale, exhale.

Imagine going up, first head goes forward. Chin down, roll down. Take your body with you start to notice the unit that you are. Inhale at the bottom. Start that exhale and just, again, it just naturally draw some support into your spine.

Draw some support into your abdominals. Actually uses them and up you come, don't know how I twisted on that, I don't know how that happened inhale. Exhale down. I'll do a little bit of knee bends when we get there next time, this time. Hands to the ground, bend your knees, take your spine with you.

So again, feel the wholeness of yourself, straight. And again, inhale. But I'm just bending my knees and I'm straightening my knees to the best of my ability. And I'm like, all right, there's that left leg again. That's all right, it's getting a little bit better.

Meaning, a little less tight and more equals with the other. It's always at work. We work on ourselves and it changes daily. I'm still doing it. I'm bending and straightening comfortably.(chuckles) I hope you are too.

Next time you can get to near straight. Take an inhale, start the exhale, notice what happens naturally and roll yourself up. Shake off whatever you need to, and let's move. Have a seat, a little bit more of a warmup. And then off we go, we're down.

We in, I've got my feet apart, you know, hip distance ish. And then from there we are inhaling and we're doing a pelvic curl. Find the backside of your body, find your feet and the back of your arms and roll up on that exhale. Just peeling your spine off the floor. That's what I mean by that.

Okay, so now you're here. You're kind of near the some version of up. Check yourself out. Like it, love it. But also, can you feel the back of your legs?

Or are you hanging out in your lower back? Here's a tip, drop down a little in the ribs recommit to a sense of tucking, rounding the spine and then step on your feet more. Step into your feet. Step into yourself to lift back up from there and then check out your shoulders. 'Cause I always like stress there.

So I'm gonna spread my collarbones and take another breath. Exhale, roll down. Ha, okay. So we're at the bottom now let's just roll through it. Inhale, exhale, rolling up.

Notice what happens. You don't have to think about tightening your abs. You just don't. Your body is too smart for that. Here we are at the top, inhale.

Where are your collarbones? Where are your shoulders? They're like open, straight, wide, pick an adjective, adjective, whatever, (chuckling) and go on down. Inhale and exhale. You kinda know when it feels good, right?

When it feels, I like to say right, but that's probably an interesting commentary on me. It's like, I just feel solid. I know when I am up, I got my back working, my butt working and I'm just warming up and come on down. A couple more. (exhaling loudly) A couple, to me could be three, but I'm really gonna stick to two this time.

Inhale at the top, exhale and maybe think something different. Find a new space in yourself, if you can. And of course you can. Oh boy, can you believe the last count? I'm moving on.

Bring both knees up, so, or take your time and do the other one. Arms just slide up to it's either on the floor but reach them like far. Not up above your shoulders just far. And it's just nice. You can inhale, rotate your knees to this front.

Exhale, come back. (exhaling loudly) Other way, inhale. And then just check that your knees are side by side. And the point of that really is, because you want this coming from the rotation of the spine, not just something fun, that or, not fun. The legs are doing to the front, inhale, check them out.

Are they aligned? Exhale, seven. And you know, now if this is too tight for your arms, you can lower them too. That's fine. You could even put your feet on the floor.

And again. It's kind of slow, as I sometimes feel the warmup I tend to do is, it frees the tension, right? So keep going. I'm just chatting. And we go onto the front, exhale, center, you get the drill.

But it frees tension to the extent that anything else I do, it becomes more efficient. So that's why I do it like this. Let's go again. Inhale over, check your knees. Oh, come on, Chrissy, exhale.

And you can actually start to think about, okay, you go on the wrong side, here it is, now, get heavy in the ribs, heavy through the waist, heavy, and then the legs come back. It's like this swaying sensation almost for me. I'm doing only one launch to the back side. So even yourself out, if we're off on our rhythm here. And then put your feet down one at a time or just put them down.

Here we go. We're going into, take the hands behind your head lace the fingers fully together. Or hand over hand. And then for a second, just let your elbows come up. So that's not uncomfortable.

Find the bottoms of your feet again. For a second, press the back of your head into your hands, which ultimately means into the floor. Be nice to your knuckles. From there, try to keep the sense of, I'm dropping my head in my hands and I'm exhaling to curl my head, to control this forward or through, or around the knees. Inhale and exhale down.

Stay ready, we're not, it's not a break down here while we're inhaling. We don't just like well up and float the ribs. Start the exhale, curl up. Drop the chest, that helps. Inhale, where's your head?

Is it coming out of your hands? Are you pushing back into it? And exhale down. You could almost give yourself a little bit traction here. It's kind of a nice little therapy session too, isn't it?

Inhale, Exhale up. We're not doing a whole lot so enjoy this a little bit, hopefully. And come on down. We're only doing one more here, sort of. Inhale, exhale, curl up.

(exhaling loudly) Stay up, inhale, reach to your legs. And this is that one that's like right. I'm gonna milk it. I'm pulling myself forward. Exhale.

Maybe look at your belly for a moment, just so you can see that really does sink naturally when you exhale. Let go of your arms. Inhale, just let them float forward and exhale all the way down. Okay, one more piece of the warmup and that's gonna be, take your hands back behind your head again. Do the whole thing we already talked about.

Push your head back, et cetera. Exhale, curl up. (exhaling loudly) And from here, I'm taking one shoulder toward the opposite hip bone, trying not to swivel around. So exhale into one side. Stay up, maybe even think to come higher as you cross over to the other side, exhale.

Your knees don't change ,your feet don't change. inhale through the middle, exhale, ooh, interesting. Can you feel like one side more than the other? Sometimes I can and then I try to figure out why. Why can't I feel the other one as much?

(giggles) Stupid Pilates games. (exhaling loudly) Keep going. So here we are, we're inhaling, through the mid of the ear, we're exhaling. Shoulder towards hip. Inhale through the middle, think of crisscross if you know it.

(exhaling loudly) And this is a nice option, right? You can open this up a lot but guys, let's think of we're going crossing over and almost like we're gonna get up. Almost like we're gonna go. I'm doing one more to the back (exhaling loudly) and come center, hug your knees in. Do whatever else you need to do to kind of loosen up your back.

But I'm gonna hold on behind my legs. Pick my head up one more time. Even tucking my pelvis so my back is a little bit rounded, a lot rounded probably. And intentionally and roll it a little bit, just kick it around a little bit. Kick it around a little bit.

And by kicking around, I mean, I don't know what I mean, just roll, back and forth. (exhaling loudly) And one more here. We're gonna go back down. Rest your head, place one hand on the knees for the moment, but on the knees, I mean almost on the shins, honestly. Feet together, push your knees, start to push your knees away, deep in the belly.

Curl your neck and shoulders up and we'll go into a single leg stretch. So, pull that right, and I'm gonna say, right, right knee in. Left leg stretches long, take a second, hold out. And now once your right, (chuckles) butt cheek. Sit bone, that's what I was looking for.

Aim that sit bone toward the left ankle, just a little, even as you hold onto your right knee Switch, and do the same thing here. So, cause it's really easy to come in and start pulling yourself so much out of alignment that it's sort of pointless. So let's do that. Let's go quicker now. Let's pull, pull.

I'm just alternating knees. And here's the breath I'm using. It's inhale, inhale, exhale, exhale, inhale. Do traditional arms, if you know 'em but I don't need to cue that to you. Pull, pull.

(grunting) Out, out or whatever you need to do. One more set. Here it comes, both knees in. Press your knees into your handsa little more, almost like you're gonna rock yourself up again. Try to keep the height.

Hopefully you didn't get so high that you you'll drop when you let go of the knees, 'cause we're gonna let go of the knees. Reach the arms back from the legs forward to one. So go ahead and grab on. Inhale, reach out, exhale, pull back. Three, and back, let's go for six.

Here's four, pelvic stretch right? Five, one more time. Six, both knees in, rest your head. Hug your knees in, look one way. Look the other way.

Press your knees into your hands, but not without thinking, I'm gonna keep my spine anchored to the floor. So you start to push it in. Maybe that exhale will come into play here, so that you naturally drop the hips. Hands behind your head, let's keep the right knee in close to us, left leg stretches out. Twist to the right knee.

Oh, you thought I was gonna go, grab on to that right knee. Pull yourself up more. Right? Twist more. You just spine out all but you are gonna have to let go.

So prepare for that before you let go. Put your hand behind your head. Switch legs, rotate the other way. Grab on to that knee. Pull yourself up.

It seems like a nice thing at first, isn't it? Rotate more. Where are your legs? Down, check them out. Ooh, let go.

And then that's your intention. Let's go. We rotate, inhale, switch inhale, now exhale. (exhaling loudly) You know the drill. Let's go.

And I am kind of thinking of that original one. Well, that early warmup. In and out in and out. This is it, out. Both knees in.

Hug 'em, head down. That's all we're doing today, of that. Sorry, no, no, you stay with me. I thought we were doing that. Put your feet down.

It's a condensed class today. Arms are down. We're back in that starting position again? Yes we are. Tighten the curl, roll yourself up.

Peel yourself up, unfurl yourself. And then remember that little tip I gave you, which is, because we're all gonna do it. We're gonna drop our upper body down, our upper back down a little, recommit to our top. Right, you feel that? Your knees will display for most of us.

Think inner thigh, you got a little, or smaller magic circle between your knees right now or above your knees. And then you're gonna press yourself back into position, to whatever extent you can. From there, pick up your right knee. Nothing else changed. Oh, okay, put it down.

inner thigh. Recommit, drop if you have to, right? You have to just know where you are. If you wanna feel the back a little, like stretching the front, a little. Solid basically, other leg up.

Stretch it, stretch it, stretch it. Pull It back and roll down. Okay, we'll revisit that in just a second. Pull the right knee in, hug it in, stretch the left leg out fully. And then anchor your bones at the mat so that when you straighten your right leg It's easy.

Sort of. For those of you who have TheraBands in Dubai, this is really nice one with a TheraBand and I'll do it next week if you come back. All right, arms are down, ordinance (indistinct), kind of in a low V. Flexed foot, just for fun. I'm gonna cross over, swing it around and come back to the same spot.

Like on a dime. Here we go. Inhale over, exhale down around, boom. Three, down around, boom. Cross, down around, boom.

One more, cross, down let's go, to the way four, about five, outside, Down around, up, one. You can point your foot, don't worry about that part. Two, three. Maybe think about keeping the rest of your body still. One more time.

Down, point your toe. Hold onto your leg somewhere, either at the thigh, or the calf. Flex, point the foot, flex, point, flex, point. Bend the knee, hug it in. Feel super grateful that's over and switch sides.

Hug the other knee in. A point on this one, this one was hard for me. Like single leg circle, right? No big deal, but it is. It's always a big deal for a lot of us, I think.

What I try really hard to do, is press the back of my thigh, other straight leg on the floor down. If that's not working for you and you can't go to a straight leg at the top, I would prefer you bend the lower leg, rather than bend the top leg. Bend the lower leg. Okay, arms are wherever they were before, foot flexed. Here we go.

Crossing over the body first, down around, up, one, again. (exhaling loudly) Two. And let's switch it, take it the other way. How exciting. One, and around two, Kind of think of the hip joint if you can.

Or don't think at all, that's also a good option. I got two more on my side. One more. Hold on somewhere the side or the calf. Point, flex.

Point, flex, one more. Soften that foot. And from here, we're just gonna lay that leg down. Check ourselves out, situate. So you feel relatively even. I don't know why I always feel like I'm going uphill, here at this point.

But as you reach your arms overhead, your legs are together. Squeeze to the pink line, whatever that means to you because it does help. You'll find it. Raise your arms up, look forward, looking at your feet. Arms, go with you.

Exhale, rolling up. Oh my goodness. Oh my goodness. We come up with staying as C curve. Stay in the C curve..

And from there inhale. From the front of your body this time, let the hips roll back, roll back. You lay back down and let's just go. Inhale, lift up. Doesn't have to be pretty, exhale. (exhaling loudly) She says on the day, she's having this trouble.

And take it back down. You could sort of toss it, but be careful that you're not totally skipping the whole thing. Exhale, then lift up. Try not to collapse here, you're still strong front and back and take it down. Just two more.

Up again. (huffing) Well this is the day I wish I would have done modifications where I could show you how a small hand towel can really be beneficial right behind your sacrum. And were to come up please. All right, here we go. So it's just scoot your hips forward. We're going into a rolling, like a ball.

Here it comes. Before you just pick up your feet and go into the position you may know. I'm gonna suggest you hold on tight to the front of your shins. You draw those hipbones back, drag your feet in a little almost to the point where it's just so easy to pick them up. It's almost unnoticeable.

You've looped them. And your legs connected almost up at your chest. Go ahead, rock back. And up, theoretically, you're balancing. Go ahead, rock back.

And up. And back and up And back and up. I'm gonna do three more. Try it a different way than you normally do. In other words, you could either have your knees together or apart.

That's one thing. How about one more in terms of the beat I have in my head and then just stay up. But now, told you I'm condensing it. So it's a little different order here. We're gonna sit up and we're gonna do our spine stretch leg it's the only thing we came here to do because it involves just about everything.

So with your hands behind your head for today, feel free by the way, to bend your knees to come into a diamond position. Or not do my arm position. But for me, what are, where I'm heading, it's a nice way to get into it. Again with that traction, remember how we did that in the beginning? So you radically and look totally vertical.

Inhale. Start that exhale, just like the very beginning class. Keep your feet flexed if you can. Round forward, try to touch the top of your head on the ground, right next to your knees. I did do it one time.

From there, we start to elongate our spine on the diagonal. So I'm starting from the tailbone, from the lower back, the middle back. Don't forget your ribs. You flexible, lovely people. Pull them back in, extend your arms.

I'll give you breath in a minute, just keep breathing, till it works. Reach, like someone's pulling your wrist, reach. Flex your feet more, reach. You're on the diagonal and theoretically your back is straight. For some of you, it's up here.

For a lot of you is lower. For me I'm kind of average. (giggling) From there, refill those arms, place them behind your head again. Exhale, try to get your head back on the floor but you got to come all the way back up, because when you do an inhale it just feels taller in. Here we go, exhale forward all.

I'll leave it to you. Keeping the hands where they are. Start elongating your spine on the diagonal. If you have a mirror or a person, or somebody that can go, "yeah, you're not flat or you are," use it. Extend your arms.

In this position I like to rotate the entire arm up so the thumbs are pointing ceiling. Reach, reach, reach, refold the arms. Round forward and up. Again, I'll give you a breath in a minute, but here's more words (chuckles) round forward. Just rounding forward, trying to get that air out of your body, so that when we go into this extension of the back, it's easy, because we have to inhale.

It's like, this is what the body does. You have to. And so, then extend your arms. So much I wanna say. Refold, but get longer in the spine.

You've released your fingers and round forward to roll up. All right, for those of you who like breath, here we go. For those of you, don't quick chance to mute me. Okay, inhale, exhale around, forward feet are flexed. You're squeezing every bit of air out of you.

Then it becomes natural to at least inhale. And I'm suggesting you'd go into a diagonal. Check your head just like you were on your floor. Extend your arms, inhale, refold. Exhale, round forward.

And in that same exhale, you roll all the way up. Here we go. No more physical cues, just breath, inhale exhale, we round. (puffing) Inhale, we lengthen. Come on, you can lengthen more than that.

Get there, get there, prove it yourself. Sit taller if you have to. Sorry, I said no more cues but whatever, it's me. Extend your arms. (exhaling loudly) Now here's the good part.

Stay on that diagonal, inhale. Draw those arms back to your head, like, "right, I got this, I can stay here forever." Exhale round forward and roll up. Just when you thought I'd said enough. Here we go. Exhale round forward.

Round, round, lift and round. Lift and round, whatever that means. Inhale into that back extension. Excellent, reach those arms out. Thumbs up, stay there please.

And from there, from your shoulder, from anywhere you want. Get longer and pull the arms back for 10. Keep your feet flexed nine, eight. I'm just pulling my arms back. Seven, six, five, lean into it more.

Four, three, two, and one, can you lean into it more? Leave your arms straight. Just exhale, round forward. You can hang out there, hang out. We deserve it.

We deserve it, for like a second and then roll up. Yeah? Alright, here we go. I'm only, I'm moving forward. I would love to have done a really super special transition but it's not gonna happen today.

So I'm gonna bend my knees. I'm going into open leg rocker, holding on either, if you really have tight hamstrings, you just live 'em bent. There's more to this exercise than stretching your hamstrings. So you can leave them bent and just hold under your calves. I'll start that way.

For those of you who know the other way, do it. Again, I don't mean to talk to you like you're my dog but I didn't mean that, but you know what I mean? All right, so you're lifted up, support yourself. So I'm just by my tailbone. All of us are.

We are slightly extending our upper back because we could just collapse and we don't need to do that. We do that too much. Let's just roll back and come up and try to find the same spot. If you don't make it, try again. Here we go.

Roll back. Exhale, roll up. And I do specify breath here, again, keep on inhale back, exhaling up. Because it kind of helps. It's like that, that same thing we started with.

If you're interested in trying it and not worrying about whether it's perfect or not, straighten your legs or straighten them more. Let's go, take it back. Exhale, take it back. Exhale, and I do try for that kind of landing. So go ahead.

Keep going, backing up. But sometimes I call it an exclamation point. Do it again. Take it back. When you come up, like hit it whatever that means it might throw your forward.

That energy. My 30, I would try it, it's fun. Inhale back, exhale up. And yes, I'm doing two more from now. Go one.

Up, two. Up, cool. You can bend your knees, set your feet down. Separate them ever so slightly wider than they were for the spine stretch. And let's do the song.

Here we go. Arms up. I've got my hands just faced forward. You can turn them up upwards all the way. Here we go.

To the front we will rotate. Now check yourself out here. If you had a wall, did your hips change? Don't let your hips change. It just sort of makes us meaningless, otherwise.

You rotated, you exhale, you reach beyond that pinkie toe or towards it if that's your option. The other hand, push it up to the ceiling and take your rib cage with it. So you get the sense of stretch on one side and a rotation and the breath is like seriously important. And come up and center, rotate. Reach, push like some thing's on the backhand.

Push, I don't care where you look. I do, in this one, I'm really thinking this way. I have to kind of look back to keep my ribs going with me come up and center. So it's a bit of a four-part move. We rotate, one.

We reach forward, two. Push that up, back arm up, use that back arm. Lift up three, center and rotate one. Reach forward two, what your hips doing. I know there's so much to think about, so I'll shut up and let you think.

Here we go, one, two, three, center, one, two. Sorry I think I need to count in beats. I'm gonna actually do two more because it feels good, okay? Up, center and two, three and center, okay. So close up your feet.

Fingers, hopefully towards your heels or sideways. Or on the fist, that's fine. We're just doing the back support, that's it. For the hyper extenders in the group of the knees, I would encourage you to engage your hamstrings before you even think about lifting your hips up. So I'm kinda pressing my heels into the ground and that's kinda all I have to do to activate my hamstrings.

But whatever you need to do, here we go we lift up, just like a reverse spine. Lift and down, sit up on those sits bones. Let those arms come up and be happy that you just did that. We do it again for four more times, lift up. Oh, what about those collar bones?

Can you get your toes down, don't worry if you can't. Think about that for the future. Sit down, I sometimes like the flex. Let the arms up and be free. Three to go.

Lift up, strong arms, strong body. And down. Two left. And sit. Flex or don't, whatever you want.

Your body, your life. And one more I think, if I can count that bar I'm stoked, at least. And back, this time, do flex your feet. Take your arms up. Take a stretch forward, it's okay if you bend your knees.

So, okay. Check yourself out. Right on we're getting close. I told you it's gonna be condensed. So here it is.

We're gonna sit taller and do a little spine twist. Lots of ways we can do it but here's the cue. Arms are back out in that T-shape, palms are up and it's not just the wrist, right? For some of us, it's a tick. Do it from the shoulder.

Let your hands become a dead weight. Turn your shoulder out, then straighten your arms and put that heavy thing on like we did in the soft. Sit flexed, sit tall warrior, exhaling to the front twice. We go, exhale, exhale, and then you'll get taller on that inhale. Exhale, exhale.

And again, the breath is, it matters. I'm trying to give you the easy version but you can do whatever you want. And press, reach, center. You can pause it. But why not go as far as you think you can and go further on the second exhale, as cued it.

(exhaling loudly) One more each way, here we come. Your hips, aren't moving, I know that. You know that. Okay, that's it, stay there. Cool, we're just swinging those legs around and we're gonna just kick it up a tiny bit more.

I tend to do the mermaid a lot but today I'm not gonna do the mermaid. I am gonna start very similarly though. Top leg is in front, okay? So for some of you I'm just gonna give you this option right now. If your wrist or your shoulder are really a little unstable you can do this on your elbow quite nicely.

I'm gonna cue it on my hand and it'll lead to things later. If you stay with me. Top leg is in front feet are very close together. I am basically on the side of my hip and my hand is pretty far away. Almost makes like a triangle shape of space.

We're going into the side plank and then bent. Here we go, we'll lift up to the side plank. Go ahead, we're gonna let not, don't push your hand as much. It's there, it's gonna help you with the waist. And that allows you.

By the way, your feet are arching, that allows you to arch over. Come back to the side plank and just sit down, easy. We're only doing three, three of anything, but do it well. Okay, so you're gonna go first straight line. Here it is straight line and I don't know if mine straight or not.

You'll tell me later, but straight. So that means I have to use that back foot. Then I use the waist to lift up and over and I do look down. Once I'm there, I come back to the side plank, that means my waist lowered a tiny bit and sit. Only one more, here we go.

Lift into the side plank. It's almost like a dart and then lift the waist too. Arch, arch, arch. Come back to the side and down. Easy peasy, other side.

Easy peasy, badeasy. It's my nod to Benjamin Degenhardt, here we go. Okay, no, actually, no. Take this, take this moment. Make sure you're stable.

You're not just chilling, waiting for me to stop talking. You ready? We lift into the side plank. What are your inner thigh, doing? Let me just hear or think about it.

Inner side, inner thigh, right? Now you can push that lower inner thigh in the hepatocyte and more accurately use the waist area to arch you. Come back to the side plank, sit down but be ready to go again. Here we go. Over, arching, arching, arching.

Oh my goodness. Back to the side and down. Last one, we called three. How many times you have to call, you know you can do. Sometimes you have to call or you think you can do.

Or over, over, oh my goodness. Now get, now get shoulders down. You're lifting as high as you possibly can. We come on back, face down. Turn to your belt.

Isn't that thing. Take your elbows near your body, your hands, your forearms. Everything is near your body, feet together as best we can. We are going into a little bit of a Swan and we may throw it into a little big fan. So first of all, palms are down like fine contact with the Palm and the tops of your feet.

I can't help, but think of all the lizards around here and it just like they get it. They're like great, I'm connecting. Draw your belly up. Keep nothing fancy here except look forward. Start to look forward.

Your shoulders are gradually coming down as it gives you more space to look forward. You're looking forward, you're looking up the wall. You're looking for that so-called lizard and then come down. So the intent is to be, basically doing a reverse chest lift. That's it if you remember how we started class?

We're nearing the end and we're doing the exact opposite. So, don't get too high, too fast. (chuckling) Just like my mama told me. (chuckles) Shoulders down. Here we go. I actually noticed that I separated my feet a little bit.

So whatever you have to do don't hurt yourself. Look forward, look forward. Okay, so when you have lifted without pressure into your arms, as much as you can, hang out for just a second. My encouragement, something that helped me was to drop my sternum, the front, into the ground. A tiny bit more recommit, just shoulder gently down.

Then I can push into my forearms and see if I can lift any higher. It's totally up to you. But, and yes, you're working your lower back. It's not a problem with that. Just be nice to it, okay.

Then when you come down, here's the real fun part, elbows pull toward the hips, I suppose. And you work your way sequentially back down. Let's do it again without all the words. Look forward. I'm not using my arms yet at all.

I've gone to my limit. I hope you have too, meaning I've arched up as much as I can without my hands. When I've hit that point, then I make sure okay are my Abs ready to help me? Hopefully they are already there. And then go ahead, go ahead, go ahead.

But keep involving those straight, beautiful legs behind you. And the fun part coming back down, drag your elbow so, drag your sternum Take it down. We're doing one more like that and then unless you'll keep doing that and some of us are gonna rock it. Literally, here we go. Look forward, lift your spine as much as you can without your hands.

Even though they're there. When you've done that, commit to I need to support myself, commit to supporting yourself. Okay? So lift up more. You might stop with your elbows hovering.

You might go to straight downs. I don't know. Wherever you are, if you got the straight arms, you get to rock. Oh, I just caught myself, straighten those knees. Those knees are everything.

And we're gonna rock four times, that's it. Front, back, front back. You're just letting go of the arms, otherwise do two more, the other version, here we go. One, two, three, hope that you can count four, hold yourself up. Come back if you were doing the other version.

We'll wait, then draw the belly in, your belly, your abs, anything so that you feel supported to come into a rest position. And a rest position to me means some call it child's pose. But find a position that works for you. That rounds you, that gives you freedom. Find the freedom in your lower back.

You can do anything you want. You can lay on your back, hug your knees in. It's all. It's all the same thing. It's just a question of what your knees can take in this case.

Well, yeah, I'm hanging out. I'm still here. You're still there, but we're so, we're done, really. So you can even move on but I'm gonna give us a one more breath together. So when you're ready, come on up find a comfortable position.

It might be in a chair at this point. I'm sitting, cross-legged. I'm sitting tall, I'm feeling really good about being here about you being here. About, well, the fact that we can move and that we can keep practicing moving. which sometimes we have to think about.

We don't have to think about the movements but we have to think about moving. So you're upright. You're under the sit bones, wherever you are just sit up and inhale. Feel the fullness of you. I'm not even doing it.

No more cuing, just, except for breathing. Exhale, let it go, whatever happens. Inhale and exhale. What do you need to carry on today or tomorrow, in this case maybe? Inhale.

I will say this I'm super, super, super, I'm from California. Super glad you are here. (chuckling) Thank you for being here and I'll see you next time, hopefully. Next week, we're doing TheraBand. Hope to see you then.