Reformer on the Mat

Candace, we're going to do reform on the mat, which is a killer workout. And um, when I was go through continuing education when I, we were always given reformer on the mat, humble us as teachers and really make us realize it's a lot more to learn and we need to be blood stronger. So today is a great experiment to see what is all about. So let's come to the front of the Mat, hold onto your elbows and cross your feet and just sit down on the mat, uncross the feet. This is just like normal Matt and lie down on your back. And from here on out, we set ourselves up as though we are on the reformer. Now just as a note, we will be doing a lot of things with the head off the mat.

If you get tired, put it back down. So bring the knees in and first of all fully flex the feet, knees, a shoulder width apart. Heels are together just like on the reforming. Now point the feet, but keep the toes extended back. Let just as though they are on the foot bar. And now lift your head up and extend the arm slightly on the mat, on the mat, and extend the legs out and bring them back in and extend them out and bring them back into every time the accent is on the end.

So you pull every time into the power house and into the power house and into the powerhouse and into the powerhouse. Last one, and in now knees together and curl the toes. Just like bird on a pert. And here we go. Extend and pull them in and pull them in. And every time hug the mid line and in and in and in and in two more times and in, make sure you have that bird on a perch. Now lower your head down for a minute. Flex your feet, spread the toes, lift the little toes up towards the outside of the knees.

Hug the midline with your hips and lift your head and chest again. And here we go. And pull the legs in and in and in and in and in. Every time, pulling the stomach muscles up, lengthening the lower back, making sure that the hips are narrow two more times in. And now back to the Pilati stance.

Extend the legs out. Flexible feet. Point the feet with the toes. Pull back. Flex point as we're on the foot bar. Flex point, flex point, flats point, flex 0.2 more times. And then bring the knees in. Lower your head down for a minute. Take a breather and lift the arms up to the ceiling and setting yourself up for hundreds.

We will start with the legs going straight to the ceiling and every you'll lower them a little bit further down to take a breath in and breathing out. Lift your legs a [inaudible] stance and extend the toes a little bit for me. Make sure you're deepening into the powerhouse. Start pumping, breathing in. Exhale in five. Sail low the legs a little into three, four, five. Exhale, lower.

Little more into three, four, five. Exhale. Lower, a little more. Five. Exile in two, three, four, five, six [inaudible] seven keep lowering as far as you can go without it going into your lower back. Two, three, four, five. Exhale into three, four, five. Exhale. Last one, four, five. Exhale, three, four, five. Bend the knees in. Lower your head to the mat and setting up for short spine massage. Bring the arms up and stretch the arms down to the mat. Again, extend the legs out. Reach the arms away from your shoulders and start to lift the hips up and over to a long diagonal.

Keep your hips where they are and bend the knees towards your shoulders. Keep your feet where they are and roll the spine down slowly. Keep the feet where they are. Bottomed down, bottom down, bottom down, and then bring your heels to your bottom to finish. And again, extend and lift the hips up right away. Bend the knees to the shoulders. Feet are above the knees. Get Candace there. Roll the bottom away from the feet away from the feet, away from the pull the stomach in and length in the spine towards the Mat.

Push your bottom down. Now narrow the hips. Even here, that's it. Extend and lift the hips right away. Bend the knees down towards your shoulders. Heap your feet where they are, and start rolling the hips down, down, down, down, down, and push your feet down. And before we do what? Two more times, Candace, when you go up, try to lift your bottom right away. Instead of taking the legs over for the momentum, see how quickly you can power from the hips. Okay, so here we go. Extend. Lift the hips right away. Lift. That's it.

That's a to really use your powerhouse. Bend the knees down to the shoulders. Keep your feet where they are and roll down. Pull the stomach in and narrow the hips of the spine. Gets very long. Push your feet, hips down, fit to your bottom one last time. Extend narrow hips and power the hips up right away. Good.

Bend the knees to the shoulders and roll the hips down. Slow. Dropping one bone at a time. Pull the stomach way in and now push your bottom down with your heels to finish that it. Very good. Bend your arms in four. Coordination. Deepen into the powerhouse and lift your head and chest up. Contracting through the ribs. And here we go. Extend arms and legs out.

Open and close. Pull the legs in the powerhouse. Bend. Inhale, hold your breath. Exhale. Exhale. One more time. Inhale, hold the breath. Exhale and exhale and roll up to a sitting position and stretch your legs out for rowing. Don't have to swing around. No reformer. So reach the arms out in front of you and deepening into the powerhouse.

Imagine pulling a deep weight into your sternum and Tuck the tail. So you go 45 degrees. Roll the arms out to the subs of facing down. Keep this position. Push the arms back. Now lift in the stomach and bring your head towards your knees and the little finger touch, thump. Some such, I am sorry that it just stumps touching. Now extend the arms on a long diag. You know, reach them up, reach them higher and like wings.

Sweep over towards your feet and pull the stomach and the ribs back to open up your back body. So Candice, instead of going down this way, pull back there and pull your head in towards your navel and sit back up again. High shoulders down and roll back again. Pull away to go a little lower. Take your arms out, thumbs down, stay there, push. Then come forward. Head to your knees, some stretch behind you. Now, long arms from your shoulders. Reach them back, reach them up, circle them around, pull over and open up the back body so you hold your ankles and stretch even further. Sit back up and one more time. Rolling back. Take the arms out. Push with the arms. Come forward.

Head to your knees and big circles. Circling up all the way around. Open up, lift up out of your stomach and come back up for the 90 degree angles. So shoulders, way down, sternum. Yeah, there we go. Power Up. Lift up the sternum and lift long neck. Narrow the hips. Lift up and does 45 degrees back, long, flat back. Lift up, stretch up and outreaching. Now you go long.

Then take the hands. You'll have to go a little bit out and again, big circle up all the way around. Grab your feet and now stretch down towards your legs and come back up to 90 degree angle. Nice, narrow hips. Lift the waist and lean back again. Go a little bit deeper if you can and come back up again. Nice lift, stretch out, big circle of the arms around, and again, big circle up all the way around. Grab your feet, pull down towards the legs in contrast. Come back up. Now this time we're going to go just as close down to the floor as you can. There's a point when after 45 degrees, you will have to adjust the pelvis. You can say no full extension, so nice lift, narrow hips or lean back, 45 degrees and it's even go a little further. Little further a little further.

Now use a power saw. Lift you up, stretch forward. Pull the arms down and back and long. Stuck with the arms all the way around. Grab your feet, pull the head down, pull the stomach up and come back up and reaching from the shoulders. So elbows come way back. Spine is lifted up in the waist. Reach up for head height as the arms come down. Lift out of the hips. Yes, get even taller. Reach through the fingertips and get tall, tall, tall, and relax and again, extend. Bring the hands down in lift.

Extend even further, reaching through the fingertips, long with the arms and down. One more time. Reach out and feel the stomach pulling back as you reach through the fingers. Start with pulls back and up. Lengthen long, long, long and down. Flex your feet big flexor. The feet. Drop your head. Slide your hands behind you. Beyond your heels. Slide forward, reach, reach forward, forward, forward, and come all the way up, all the way out and down.

It's a big circle and pull the stomach in as you slide forward and lift long back all the way out. One more time. Big Flex of the feet. Flex and pull the toes way back. Lift up, narrow hips, long waist, all the way out in, down. Very good. Crossing your feet. Shaving the back of the head, diamond shape with your hands. Thumbs comes behind your exhibitor bone right at the base of the skull. Big Lift through the spine. Elbows wide. Lean forward.

Lift the waist and extend the arms up and reach from the shoulders through the fingertips and get the hairpiece out of the way. Slide the hands back now. Extend from the shoulder blades through the fingers and back. Now read from the base of your ribs. Ribs through shoulders, through Elvis, through fingers and back. Now extend from the waist all the way up to the fingertips.

Elbows come very wide on the way back from the pelvis. Reach and extend up long, tiny waist and back. Last one from the tailbone. See how long? Hold this position and stretch the spine. Reach a little bit more out of the hips, out of the waste, out of the ribs, and take the arms out to the side. Cross your feet the other way. Big.

Lift through the chest. Lift the elbows, Candice, and drop the fingers that so it's like a drape. Yes. That's now the palms of the hands. Face Front. They don't, that's it. Elbows up. Take a breath in. Breathing out the third finger, opposite your solar plexus. Breathe in and breathe out and squeeze arms together. Breathe in, breathe out, and keep the fingers close together.

Breathe in and hold it and breathe out here. Now breathe in again. Elbows higher than your wrist. That's it. And and breathe in and breathe out. One more time and breathe in and breathe out. Shake your arms out, extend your legs out and come on to your stomach for pulling on the straps.

So we'll start with the arms extended out and the legs long and together the navel is pulled in. Lift your head and chest. Bring the elbows back and extend the arms behind you. Try to get the shoulders and the head higher and then come back. And again, lift your head and chest. Pull the arms behind you, lift a little bit higher and come back one more time. Lift your head and chest, pull the arms back if the little bit higher and come back t shape onto the side.

Now facing down, lift your head and chest and see if you can inward rotate the arms and pull the thumbs behind your bottom and open the arms out. And again, lift the chest and all the sams. Lift a little bit more and out. One more time. Lift. Pull the arms back all the way out. Put your hands under your shoulders and sit back into child's pose.

Pulling the stomach in Nice long stretch and onto your back for backstroke. So bring the knees into your chest. Bring both hands, make fists with the hands as though you're holding onto the handles right above your forehead. And press the shoulders away from your ears and lift your head and chest, arms and legs. Go straight up, arms and legs open. And then stretch down and reach the hands towards the knees, pulling the stomach in and bend everything back. Keeping the stomach in. Lift up, open out and reach long lengthening through the spy.

Come back in and lift, open. Reach out. And I like the sums, the touch. Try to curl into the sternum even more and then come back in. Stretch the legs out and reach the arms out to the side and just let's take a deep breath in and relax and then breathe out. And setting up for teaser. One more breath in.

And then breathing out. Bring your hands forward, lift your legs and roll up, reaching towards the toes. Arms go down and lift down and lift down and lift. Keep fingers. They have. Tuck your tail and roll down slowly. One bone at a time. Release the legs and relax again.

Take a breath in and as you breathe out, bring the arms towards the thighs, curl the legs and roll up and circle the arms one every time. Lift out of the powerhouse. Lift out of the power has one more time. Lift up and reach towards the toes. Pull the tail under you and roll down. Roll down, roll down, release everything out. Take a breath in. I'm breathing out. Curl up. One more time.

Rolling up and reverses circles. Lift out of the waist, lift out of the ribs, lift lengths and up and then articulate down one bone at a time. Row, row, row, row, and release everything out. Very, very good. Now Rolling. Coming onto the stomach for the long stretch series. Yeah, so we start, let's just start on our hands and knees. So when you're in this squared position and checked it, the shoulders are right over the wrists and the shoulders are pressed away from your ears. So the upper body is long, the spine is long.

Extend one foot back and really press it up. Point the foot and there just curl the toes under you. None. No, no, no. You have a flex. You want that long. That's it. Long extension of the foot. Keep the powerhouse stable and see if you can step up with the other foot.

So the heels are as far that's the heels. As far forward as you can. Keep the hips and knee narrow, press your heels back, bring the heels forward, narrow tight, hips back. So the legs are really hugging the mid line. The stomach is pulled up and the hips have a firm. Yes. Excellent. All the way back Candace, all the way forward. Bend the knees down, open your knees, hip with the part in, curl the toes, and then bring the hips forward and lift the chest, broaden the shoulders, lift up out of the stomach, and then crural back and then curl the tail under. You.

Bring the hips forward, unroll, so equivalent of up stret. Open the sternum, open the shoulders. Now the hips and crow back. That's very important to keep the hips very narrow on this one. One more time. Hips come forward, waist comes forward. Start opening the sternum and lift up out of the lower back and pull the chest forward. Pull the sternum forward and lengthen the spine and then go back.

Now with your head down, make sure your toes are curled under you and lift your heels way, way up and make sure the head is going way in. Now Nice narrow hips and come right forward over your arms. Lift the hips up again. Narrow hips. Hug The midlife. So innercise. I'm moving towards each other. Forward. Long, back and up. One more time. Long back, long spine, hips, a little higher canvas. There it is, and back. Excellent.

And now flat footed for elephant. Now lift the toes up as much as you can. And this is a funny one and I've actually seen it in the archival work. Walk your feet as close to your hands as you can with the toes up. Walk them in, walk them in, walk them in, walk them in, walk them in, walk them in, and then walk out again out, out, keeping the knees straight so the hips have to move a little bit right and again, bring one foot forward and one foot four. Keep those toes lifted.

Keep the stomach lifted. Walk the feet as far forward as you can and then back out. And then one more time. Bring the feet forward. Really pull the stomach up. Lift up the ribs, narrow the hips, or can you go even a little further forward? Lift the toes and walk back again. Don't you feel like an elephant?

I do, definitely. So nice narrow hips here. Keep the pelvis square and just take the right leg straight back for Arabesques though the toe is in the knees facing fro. Don't turn it out them. That's it. Flex your back for the law. Keep the stomach and the hips steady and lift your left heel up and press the left heel down. Lift the left heel up, lower it down. One more time, lifted up, lower down. Put the foot down, narrow the hips again, get the hips, that sense of a square, long pelvis and without anything changing in the pelvis.

Lift the left leg up parallel to the floor today, Candice, with the knee and foot. Placing that both legs really ties pulled up. Lift the right heel up, lower down, lifted up, lower down, lifted up, lower down. Bring the foot back down to the mat and bend both knees to the floor and let's turn around for long. Backstretch so most meticulous way will be with the hands. This way, if your shoulders are tight, it's possible to rotate the hands out. So see if you can start with the leg straight, like so straight feet of flags, then slightly apart. So lift the chest and pull the shoulders up. Now lift the hips.

Been Lower and circle back and lift and forward and lift. Brotha shoulders. You know what? Lower down. Let's get your hands a little bit closer to the hips because you're too far back. Little bit closer in. Exactly. Reform on the math. Yeah. Okay. So when you lift, you don't live very far, but you will need to Tuck the tail a little bit to help it. There you go. Now keep the tuck lower and lift an open the shoulders and Tuck and lift.

Broaden the shoulders. Now Weavers, skim the floor, lift the hips, come back and lower down. Lifting the chest, skim the hips. Lift, come back and broad. And one more time. Skim the hips. Yes. Lift your hips up. Come fall back. I mean lower down and come back down. Shake your hands out. Yeah, this is a lot more strenuous on the risks and a lot of work into the shoulders when you do it.

Yeah, yeah. Well today we're getting through it. We're not trying to be perfect. So stomach massage and other very challenging one without the support. Bring the hands close just in front of your own knees and bring the feet in. So position of the feet that I take a diamond shape. Pull the toes up. Exactly because the toe and lift the feet up.

Now the tendency is to fall back as much as you can. You stay up in forward. And here we go. You extend flex point and pull in press flex point and in press flex push and he needs some brain twists or isn't it point and in press flax point and in harass flex point and in press flex point and in last one flex point and in Hines behind you big lift so you can have the hands back. We can have them forward as whatever it takes. Lift the chest. Here we go again. Let's go four six extend whoa.

Flex point and in press flex point and in flex point in press flex point and in, we've got two more from this one and in last one, flex point in, in and reach forward. No hands. Four of these extend whoa and back. Try to not fall back like I'm doing and two press and three PR and for now we're going to twist to the right twist and back twist to the left, twist to the right, twist the rest. Put your feet down, grab your feet and bend over, give you something, a nice stretch and up. Extend the legs out. Bend the knees so you have a diamond shape more. Stretch your legs. Bring them up. That's it.

Now in this position, bend, see if you can hold your feet, pull mouth, and then stretch your knees and bend your knees. And Paul as you bend, if you can, try not to move the ankles, if you can, if you've got the flexibility. So with the knees bend, really pull the feet back and stretch forward. Yes. So you stretch down. Now as you stretch, stretch the knees and push the feet towards a point. Point. So you pour, press the toes away from you. Yes. And bend the knees again.

Pull the chest forward and again, point your feet and pull your head down and bend the knees and pull your chest forward. To lift your head up your Candace, pull the shoulders back like you're stretch of your chest forward. One more time, point the feet. Pull your head down and bend the knees and pull your chest forward. Just we have a nice stretching here. Yeah. Okay. Now Tendon stretches, which are very challenging because basically what we're going to do is lift, placing the hands by the hips with the legs straight. Very. I suggest often people put the pad flat and create pressure in the right hand to actually claw the floor a little bit like this. It takes it, it stabilizes the wrist.

And you need to make sure you really engage into your lats because you basically take it. So from here you have your hands on the floor, you slightly for first lift the hips, yes. And then live. Take your hips back and forward and forward and back and forward and down. And some people do it with the feet fully in the air. I can, I'm not meaning they're not. And that's the origins of what a Joseph [inaudible] had. It was a gymnastic, it is a gymnastic move. So you have, I can't demonstrate it yet. And then you have all the variations like this, which we're not going to do today cause we're warming up.

But that is kind of where that tendon stretch is going. So it just an interesting thing to have your hands. And literally just lift your bottom so you need to pull the stuff. That's it. Jet and lower down. You know what, just do the lift and lower today. Just two more times.

Just lift and feel yourself lifting your stomach as well on your hips and lower down. One more time. Lift the stomach in the hips and lower down. Very, very good. Okay, now we'll do, we won't do overhead, which is what would come next in the reform of it. We'll do Jackknife, which is about the same thing. We just don't add the arms, so lying on her back. Legs are nice and long stomach is in that narrow hips. Bring the legs up, bring them over and lift up onto the shoulders and then roll the hips down, keeping the feet above the forehead, so quite fast.

If we're doing and take the legs out 45 degrees and get over and lift and then roll down quite fast that you massage your back. Take the legs out and again over and lift and roll down. Hips down, low the legs all the way to the floor. Come up to a sitting position and coming onto the knees for chest expansion. So as much as possible, the hip bones should be above the knees as much as possible. Also, the feet spread and parallel.

So the feet are doing this with the toes, a spread, Little Tome, big toe pressing down. And then imagine something between your knees, the s. Now how much can you bring the tail under you and lengthen the spine. So that's where we are you. If you're cramping, if you cramping, flex your feet. That'll keep the cramp from happening. So reach the arms in front of you. Still lifting the stomach up. Bring the arms down and if the chest roll the shoulders back and take the arms back even further. Lifting the stomach and the hips.

Turn your head to the right. Turn your head to the left. Look straight. Really see arms and again, pull down, lift the sternum head to the left and to the right look straight and release and pull and lift the chest in the waist. Head to the right, head to the laugh. Straight. Release and pull and lift the waist head to the left, the right straight release, and one more set. Pulling even further back now. Head to the right, head to the left, straight release and last one pull and really squeeze your shoulder blades together. Crack the walnut as my teacher used to say, head to the left and to the right.

Straight and release. How K now, how are your feet doing? Okay, so thigh stretch. So for me, I would like the hips brought as far forward as you can and almost a scoop like stomach massage. The arms are in front of you and you create a c curve. Looking down, keep that shape and go as far back as you can in the thighs and press the hips to bring you up and again, see curve and seem go a little further. Really push into the toes. That'll help you go further and press up to, you have to work the feet and the shins a lot. This is a whole other insight into this nice tight buttocks. Yes.

And see how far back you can go. Really push the feet in. Push the the shinbones in and press those hips to come back up and sit down. A lot of work in them. Hey, no help. I know the help is phenomenal. You get a lot of respect for the hair when you do it without.

But the wonderful thing is that you can do all of this without nothing. You know, you can be traveling without a studio nearby and do this on your own if you're that kind of a person. So let's, so let's do arm circles. So back up on the knees, nice lift through the stomach. Sternum is lifted and the shoulders are down and bring the arms forward and only lift them as high as you can with the shoulders down, Candace. We, that's it out in, down. So the higher the hands go, the more the shoulder blades glide down and out. Yes. So it's always better to do a smaller movement in. Find that fitting.

Now reverse it and think of lifting from your waist and down and lifting through the ribs and lifting and holding the shoulders and down. Chest is lifted. Arms are extending way out. Long arm bones come all the way down and sit back into your heels. Know they feel good. Don't say yes. I am not fighting so much with the snacks. That's wonderful. Wonderful.

Well let's flip around now and get into short box. So, so with the mates along, we actually we could conceptually we could work with the legs bent. Let's do twice with the legs. Um, no, we're gonna do the like variations. Let's keep the like strength. There'll be more fun for us. So wrap the hands around the waist, pull the stomach in and up and curl in. Filling up the back ribs.

So backwards and roll all the way down till you get to the mat. Roll down nicen lap and then lift your head and chest and roll back up again. Pressing your stomach in and then slightly forward and roll back again. Nice and long. This time you send the arms out the over your head. Bring the arms back, waist, head and chest. Lift rural. Back Up. No. Over one more time. Rolling back.

[inaudible] most fine. Reach the arms long. Bring the arms back to the waist. Crow. In your role and slide the hands forward by your Shana. Just give yourself a gentle stretch forward to open up the back. Yeah, that's it. And come back up for Flaca. Now here again, shoulders way. Stop with the hands in front of you. So wake your Sidney. Fight. Those lacks.

Yes. Lift the waist. Now slow the arms up slowly without letting the yes canvas long lifted long neck, long neck, shoulders down. Lift the waist up. Tighten the hips. Get even taller. Now keep this as just lean back, even if it's only two inches long. Spy and come back up. Lift a little more out of the hip so it's a lower back because it's wrong GL and come back up and even longer out of the lower back. Reached through the fingertips without the shoulders coming up.

Come back up and bend forward. Grab your ankles and have a gentle stretch. Nice long for which stretch and then roll back up for side to side. Reach the arms in front of you. This is a really nice place, literally to feel pushing down. Imagine pushing away down to lift your chest. Let's just do that a few times. Lift the arms and press down and that's an upper back is lifting.

Very good. One more time. Press down and lift the chest in the back. Now float the arms up without losing that quality so the arms are up. And if you were holding a stick, you would want to see it in your peripheral vision. That's it. Lift the spine even more. Take a breath in and then reach slightly to the right.

Lengthening out without the shoulders coming up. Come back, lift and to the left, keeping both hip bones down and back and to the right and back and to the left and back. One more time. Lift into the right so you feel the obliques working and the now the left side is contracting. Right-Side is stabilizing and bend forward again. Give yourself a nice stretch. Just do whatever feels good and then come roll back up for twist and reach. Yeah, so the arms come up again, narrow the hips and press the legs into the mat. Rotate to the right and extend as far out as you can.

Go 45 degrees for Stein and come back up, twist to the left, 45 degrees and up. Now let's see if we can go further. Twist again and go a little further out and come back up. Twist and a little further out. Good. And come back up one more time. Twist, can you go to the floor?

Let's even go to the floor. Even if we bake it a little bit. Twist to the other side. Reach out, roll, roll, roll and get to that floor. Come back up, bend over and stretch down. Nice stretch. Okay. Row back up for tree. So starting by sitting up nice and tall.

Bend your right knee in towards your chest and see if you can get that tight right in. Very good. Now extend the leg as far as it'll go without the thigh moving away. Extend, extend. And one more time. Extend. Now lift the back up and keep that saw. No thigh has to stay right up against. So I'd rather have the knee bent or the back slightly. Now walk your hands up towards your ankle and pull the leg even higher up.

So it's a deep stretch. Flex your foot. Point the foot, flex the foot. Every time you point you stretch your spine closer to the like one more time. Yes, that's it. Now lift up. Lean back till your leg is vertical and now you're going to roll down. So you start walking down your leg, rolling down through the spine.

That's it. Did you come to flat? The legs perpendicular, narrow the hips. Lift your head and see if you can keep the leg there on the way up. See I have to round in the, yes, you have to round in. Roll up, roll up, roll up, roll up, roll up. That's it. Pull your stomach, your thigh, your chest to your knee and seem to get your head right up towards that chin. Good. Go down again. Walking down the leg. Walk, walk, walk, walk, walk. Nice. Long, flat, long spy. And then again, deepen into the powerhouse and climb up the lake. Climb up, climb up, climb up, climb up. Now we're going to do, we're walking to the toes.

Pull the toes down and see if we can get even closer to another type of a stretch. Very good. And again, walk down again down. Walk down, walk down, walk down long spine and deepen into the powerhouse to come back up. Climb back up, climb back up, lift the chest, lift the spy. Now we're going to do the sideways. Once a bend the knee, hold the inside of the ankle, the other hand comes to the floor. And can you take the leg to the side and not really pull the leg right out so it's power to your shoulder. As you go down, you're going to slide the hand down towards your cap. So you go down and push the leg. I'm like against the wall.

Push it to the floor. Then try and keep the leg there. Come on up. You're going to come up. That's it. Come up, come up, come up, come up, and then take the leg sideways, sideways. So you really press it out. Lift your chest, cross the leg over, put your hands up, flex your foot good. And then bend over to give yourself a hip stretch. Come back up, other side to sitting at. Now bend the knee, pull the knee into the chest. Nice tight stomach, long spine.

Lift the leg up, lift the leg up, lift the leg up. One more time. Lift the leg up, pull the stomach in and walk your hands towards your ankle. That's it. And Flex your foot and point your foot and flex your, I'm point your foot and flex and point. Now use the leg on the floor to help you stay grounded. So as you go back, you pull the leg if you can to perpendicular. If your hamstrings don't let you, that's fine. And climbed down the leg, climbed down, climbed down, climbed down to flat. Lift your head and chest and climb up the leg. Try to keep it there and try and get as close since you sandwich into the leg if you can. Yeah. As best you can, climb down again, lengthen out long spine, narrow hips, and again, deepen into the powerhouse and use the trunk to help you come as close and then use the arms to help you get as much of a stretch as you can.

Good one more time going down nice and long and climbing back up and this time we're going to go all the way to the toes. If you're up to it. This is just a deeper stretch, pulling the toes way down canvas. If your hamstrings tight, you can always keep the knee bent, but get as much of a flex as you can and then press the heel away from you. Lift your spine up. Remember the shoulders down to get that stretch. You got it? Okay. Yes, there it is. Now Bend. We'll do the sideways one first. You grab the heel, take the leg out to the side as much as possible.

See if you can get the leg right out there. Yes, that's it. Even more and seem to get it right. Be the feeling now. It helps to pull your shoulder forward. That's at Candice. Now as you go down, you slide your hand down to help push the leg towards the floor. Lift your head and chest. See if you can come up. That's it. That's it. That's it. And push the leg out and bring your chest forward there.

Look at that. That's beautiful. Cross the leg over. Flex your foot to the foot is right above the knee for this flex long spine and bend forward. Nice stretch, lengthening the back out, letting the hip relax and come back up and onto our knees for knee stretch series. So starting out in, in um, a little with a little box shape with the feet flexed and curled under. Pull the stomach way in and sit way back towards the heels. But as you go there's also pull the shoulders down. Yes. So come forward again, canvas. It's a tricky thing. It's not tricky.

It's a lovely place to work into the shoulder girdle as well because you want this feeling happening so you're actually dragging the shoulders down and the stomach down stomach. And so you curve into your lower back. Come forward, very rounded. Really pull the stomach up and stretch between your shoulder raise again, stretch way back and forward. [inaudible] and way back. Pull the stomach in back. You go again. Open up the back body and up and that every time you're curling that tail even further under your widen and open up the lower back. And lift the stomach up, back and up and back and up. And one more time like this.

Really rounding deeply head is looking in towards your navel. Come back up and now length in the spine, out for the flat back variations. So shoulders away from your, from your ears. Pull the shoulders down, your back, pull the stomach up, narrow the hips a bit. There they are. Good. And again, go back and pull the sternum forward and forward and again, struts a stone up to you. Actually opening up the waist. Imagine the waist getting longer. That's it. And pull back and forth and pull back, lengthening the waist and forward and again, pull back, opening that sternum and forward and pull back from exos feet.

And four, two more times. Pull back and forward. One more time. Pull back and forward. Now curl the tail under you. Narrow the hips, make sure your weight is over the hands and the knees and just lift the knees up. Lift and lift from the stomach. Lower the knees down. Now they, it's all from me. It's like someone grabbing you in the waist, lifting you up from there. So lip lift. Imagine you are a cat and someone's just lifting up from your waist and down.

That's it. So the knees are working very little. The waist and the hips are lifting you and down the tall powerhouse. Work, lift and down. Lift and down. And one more time and lift and and crawl the toes. Sit back into your heels. Bring your hands to your feet per minute per tire.

We'll just block. And now coming back onto our backs. So we're going to lie back down for what? On the reformers considered relaxing frogs. But for us it's going to be a little bit of work supplying back down on our backs with the feet. Imagine the feet in the straps, his stomach is in the back as long and extend the legs out and bring the legs back.

So use this as much as you can just to get some movement going back into the, into the legs and keep the backlog. Anchoring the spine into the mat, keeping the powerhouse long and back. One more time. So the hips, it's really about loosening up the hips. Now extend the legs out full. Three legs, circles, circle and circle and circle. Reverse your circles. Circle one.

Circle to circle three and bend the legs back. Now we're going to do long spine massage. So you, I'd like you to think of the concept of leg circles when we go into it cause you're going to go up, open the legs and roll down with the legs apart. It's really a rolling leg. Circle movements. So extend the legs out, roll up onto your shoulders, open the legs, reach the legs to the ceiling and roll. Then roll down, roll down and bring the legs out and together and row up. Lift the legs up. Open and ro ro roll.

Roll that out. Bring the legs together. One more time. This variation. Roll Up. Lift the legs up and think of keeping the legs over the hips if you can instead of over your nose. That's a canvas. Yes, yes, yes, yes. Bring the legs together and reverse. Open the legs. Roll up with the legs apart together and roll down.

Trying to keep them as close to perpendicular as you can and roll up again, gather and roll Dow right. And one more time. Open the legs. Roll up together and row, row, row down. Now bend the knees. This is just to give us a little stretch. Normally we would be holding the straps, but open your legs to the side. Now when you open them to the sides, even keep the heels right opposite your sit bones first of all.

So you're going to bring them a little bit further away from you towards me move. You're like, that's it. And just grab your inner thighs and just push them down a little bit. That move them up a little bit further towards your, move the feet up a little and bounce. Move them a little bit further and just gentle stretch. Move them a little further up towards you.

So you're basically progressive to be moving your feet up towards your nose. Yes, keep going. And every time you kind of give a gentle little stretch and there will be a point where your lower back is going to start to lift up. So you keep going, keep going, keep going. Keep bringing them towards your face. Candace.

Bring the feet up towards your face. They have to go. Yes, yes, yes. There is a point. Your tailbone will come up and you keep going until your legs come together. Now you want your feet a lot further over towards your face. March. Further over that set. Now grab your ankles, bend your knees so your thighs come onto your chest and slowly roll your bottom down. See, I have a gentle, lovely stretch. Yes. Bring your bottom down. Keep your knees soft. Nice off Nissan, the bottom row, the bottom road your bottom.

Bring your hands back down to the mat and bring your feet in for running. So first of all, point the feet and pull the toes up. Just the way you're doing. Good. Extend the legs out and you want your big toe joint together and flex and flex is swimming. There's always a brain twister for me and flex. That's it. So the whole idea is that we're doing the full running articulation, but it's kind of that big toe joint stays together. The old time flats, the are good flats and flex and flex. Bring the legs in and put your feet on the mat.

You want your feet about hip width a little wider, wider than your hips. Wider and slightly turned out. They kind of in this diamond shape, VJ, I would take them even wider canvas. If you had the reform reformer, your heels on the corner. This is for the pelvic lift. Now knees and feet just about the same, so not to turned out that's a variation. That's valid. But today, let's keep the knees a little more perpendicular. Now tack the tail and just roll your hips up and then roll your hips down and roll your hips up so they roll up just about to where the rib cages and roll down to the rib cage is still on the mat. Roll up, roll down, roll up, roll down, roll up, roll down. And one more time. Roll up and roll down. Very, very good. Now bring the knees into your chest. Give yourself a little hug, and then come up to a standing position.

And let's do the equivalent of sites. Splits a standing with the legs apart and depending upon what style you do with me, I like to have the feet completely perpendicular, parallel. Let's take the arms to the side and narrow the hips. That's it. So the size of really pulled up. In fact, just for a minute, lift the toes. We feel all five toes that the metatarsal is down and then put the toes back down. But get that nice lift, big lift through the spine and then pulling the stomach in.

Reach down towards the floor. I teach you used to say pick a flower and come back up and show the flower to everybody. Lift your chest and look up and then come back straight and open your arms out. So again, breathe in and reach down. Lifting the stomach. As you go down and come up, bring the hands up. The hands will be together actually. So it's like you're presenting someone look up at the ceiling, keeping the hips narrow and then look straight and look out.

And now we'll do the equivalent of sauce again. Our hips or hips don't move. Reach your right hand towards your left little toe and come back up. Good broad chest, long on left hand to right middle toe and up and again first side reaching and up and other side reaching and and bring the hands down. Let's bring the feet together and for front splits, right foot will be forward. Left foot is back in the left foot is sort of turned in. It's like a 45 degree angle.

Most important thing is to get the two hips squared exactly to the front of you. Need to be more shallow with the legs, that's fine, but you want these two bones facing straight to the front and then long spine. Now back, knees way straight and then see if you can lower the knee down. Good. And then straighten the leg, keeping the two hipbones facing the front and bend and straightened, keeping the two hips, bone bones to the front and bend and make sure the back heel is pressing long away from you. One more time. Straighten and Ben. Now Ben deeper, bring your hands on the floor and bend the back knee down for thigh.

Stretch. The foot is flat. Press your hip, wave forward. And then take the hip back. Now Square your hips. So the left hip is forward, right hip is back. And as you bend your right knee, watch it. The right knees. Gonna want to roll out. Try to keep it right in front of your chest, but the hips square, so you press the hips. Way Forward to the left hip is getting a deep stretch and back. And one more time. Press left. Hip comes.

Way Forward to keep the hips square. Good. See if you can go a little bit deeper. See if you can put your hands on your knee. Pull the stomach up and lift the chest. So, and then blanche a little bit deeper down into the stretch. Very good. Put the hands down and other side. So coming to a standing position, the left tube will be for the right. So for the front splits, um, Fred split variation, both hipbone squared exactly to the front right side.

And if you can take the like more shallow if you want to. Right. Good. It's nice. Yeah. Wait. If you could feel your own hipbones, you can kind of monitor your own placement, then lift up out of the waist and then bend the left knee with ant as far as you can go without the hips, the stabilizing, and then straighten the leg. Lift up in the waist. Yeah, it's hard to keep the body totally square. Very Square left hip forward. So you have two flashlights with the hipbones and they're going straight forward to the the lights of a, of a car. Exactly.

And you're going straight ahead. Little bit deeper now. Really open up those hips and come back up. Very good. And then put the hands on the floor. Bend the back knee, square the hips. So right hip, forward, left hip, back, stomach. As long press the hips forward. That's it.

So really important to watch that right hip. It's to want to roll away back there and back. And again, pull the stomach up, narrow the hip so you're hugging the midline and press forward. Again, looking to keep the pelvis very square and back. And one more time pressing forward. Stomach is pulling up. Hips are coming forward. Spine is long. Very good.

Now hug the midline. Bring one hand to the knee. Bring the other hand to the knee. Lift the chest. Keep the hips square and press a little bit deeper with the sternum. Very good. Hands on the mat. Sit into your heels. Bring your hands to your feet. Drop down, take a breath it.

Fill up the back ribs. Breathe out. One more time. Breathe in and breathe all the way into the safe room without come up. Cross the toes. Sit back and just a few rolling like a ball just to massage. To finish. There you go. Rolling back and forth. Just a massage to the back, just to kind of feel. Work everything out. Distribute the energy throughout the spine. Even out the pressure on the spine.

Yeah. And then if you can, coming up to a standing position. We did it Candace. Yay.