Class #58

Mat Workout

60 min - Class
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This class utilizes a light theraband to increase awareness of the powerhouse an challenge our bodies differently. In addition to working the whole body, class includes extra attention on the shoulders and the feet. Use of a band is preferred, but a towel or yoga strap can be substituted if necessary
What You'll Need: Mat, Theraband

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Okay. So we're standing little theraband tonight. What I want us to start with, um, we're gonna use a theraband as a way of tapping into the powerhouse. So if you'll just fold it in half. Um, a towel would work as well. That what I like about the therapist is that you have flexibility to move it. So if my folding it in half has made it somehow too tight for your shoulders or depending on what exercise we get in, you always have the option to make it asymmetrical. Oh my God, I said it and Pilati [inaudible] it's okay to be asymmetrical on occasion. In fact, it's probably a good idea. So adjusted as you need to. Okay.

So we're in, have these at the moment and I'm just face the front of the room, I think behind your mats. All right. Just taking it out because we folded it in half. We're going to have just a little bit of attention, but take the hands pretty far to the edge. Okay. And then when, adjust anytime when you need to. So starting at your feet, balance your feet. Um, if you put your feet together, it's fine. In fact, let's all put our feet together. It might make us have to balance just a tiniest bit more thinking of Big Toe, little toe heel together, um, stacking your spine. So I'm going to suggest first of all, the slightly lean forward.

And from there most of us will probably need to err on the side of slightly pulling the pelvis backwards or the pubic bone up. So you're a level shoulders down. Looking straight ahead, take an inhale and just don't go anywhere. On the exhale, gently reach the arms further down. You're not going to see much difference cause you're already down. But also pull slightly to the side. It's very subtle. Inhale, release that or release the pull to the side. Exhale. It's a subtle depression of the shoulder blade as well as a pull to the side.

I'm trying to get you aware of the back of the body. I think sometimes we come into [inaudible] expecting to work the ABS and we will, I promise. However, we also want to think of the upper back. So as you're doing this, when you're doing this, so we're inhale, prepare, exhale. Just gently reaching the shoulders down. The chest reaches up and you pull apart, and one more time. So that's about as much resistance as I'm going to ask for for a little while anyway, and now we'll change it. Same thing, rise up on the heels that are the toes. Exhale as you rise up, squeezing inner thigh, using the band is help. Inhale, return to the ground, releasing the band a little and exhaling up.

What we don't want to have happen is that the theraband becomes all you're thinking about. It's just there to sort of help you tap into the middle of your body. If you notice your shoulders and arms doing everything, take a minute, shake it out and reconnect to the ribs or the abs is probably more accurate and feel the length of your back, the length of your neck. I'm hoping that some of you can even feel the hamstrings a little bit because I've pitched you forward just a little bit. Last one here and up. Keeping it mile, just waking up to the movement.

We're going to the body through. Okay. From here, let's choke up or choke in a little bit just so that the hands are a little bit wider than your hips. Minimal resistance, but I'm going to say some. We're doing a roll down. It's inhale, exhale to draw the ribs in. Again, minimal pressure, but some just to help you think about opposition as you round forward, deepening the abdominals, trying not to shift your weight back much keeping it over the arches. Inhale, exhale. Just come right back up. Putting most of your attention to the middle of the body and unfurling until you find the crown of your head reaching to the ceiling. Inhale. Exhale. We go down. Good. This is your chance to sort of loosen up through the low back. Notice what your shoulders naturally want to do.

Do they want to come off your back? No, probably not as much. When you have a band. Inhale and exhale. Roll Up. Taking our time. Here we go. Inhale and exhale down. No reason to let go of the inner size here and all. I mean really is drawing them toward each other.

You can get a little glute contraction. Inhale and exhale up. So the collarbones are wide. All right. If you want a challenge, we do one more with the heels raised, not even an inch, one more, and you may, you may not go as far, but that's way too high. Now, and exhale down we go. Just barely hovering. I'm going to expect your feet to have to work a little bit, but to minimize that, we pull up in deeper into the belly button. It says if our ABS are trying to be as far away from that theraband as possible, heads down. Don't forget that part and inhale, however far you went, I wouldn't expect you to get as far as before. Exhale, keep some resistance on the band, a lot of resistance in the ABS.

And finally when you get back up, set the feet down. Cool arms come up from here. Just inhale, exhale, lightly pull on the band to the side and inhale, release and exhale pool. Another opportunity to think about not just the front of your bodies, not just the arms for sure, but the back of your body as well. So in effect, you're not moving much, right, cause you don't want to pull the shoulder blade so far together, the ribs stick out. Keep going about five more. And at the moment I promise I'm really not going for intensity. I'm going for connection, for awareness, for feeling that it comes from the middle of the body first and then the band moves. Good. All right, from there, take the arms up. Overhead.

Shoulders are down, and from here we shrug the shoulders up. Inhale, exhale the slide back down, keeping or applying a little tension. Inhale, shrug. Exhale, keeping the front rib bones together and inhale have to reset. Hello and again any Debra, just pull the ribs backwards a little bit. It has nice combination of two things. Good. Inhale and exhale. Good for Rami. I got one more thing for you to do. This last one, bring it down and then bring your arms down. Turn the palms up. Okay.

From the side view, it's going to look like this. You start with that straight call up. I reach your shoulders forward. Then pull them back and again, just reaching forward to allow the upper back to round just a little. And then as you pull back, you're also pulling slightly apart. Having said that, you're trying, you don't really want to s um, squeeze the shoulder blades together. Let them come apart for sure they're coming toward each other just til they get back on your back and you're pulling apart a couple more. And Paul, good. One more time and po right. Hands down.

Flip it back over one last time. We're going overhead for side overs. Stepping very wide with your feet is wide enough that um, well we'll know once we get going. I think Theresa, you're going to want yours a little further apart. Yeah, allowing for a stretch. So everybody, imagine you're drawing your feet closer together so it's like you're scooping the floor toward each other to activate the innercise. Going to your left. Inhale up and over. Taking a moment here. You want equal weight on both feet. If anything you emphasize the right foot for the moment we do a little further.

If you've got it in you and exhale back to the top. Inhale up and over your head being framed right by the upper arms. Exhaling up and inhale, allow for just a stretch primarily and exhaling up and in hand. So a lot going on here, waking up the body still but also working the obliques in this lateral way. Exhale, it's as if you're in between two plates of glass, checking to make sure you don't rotate and good stretching further.

Something I think is worth thinking about is it's not so much a downward movement as it is a length. And Go ahead, sorry. And so as you're going over, say once you pass up, what 45 if you get past, it's more about length from that point on and over. We're going to do four more after this one slightly quicker. Here they are. Inhale over. Exhale up, redraft those shoulders in the center. You're going to naturally want to creep up, which is what they do, it seems okay. Take care of down just for a second. Roll the shoulders out just in case they need it, and with the palms down, bend into the the legs. If you've gone running significantly, you can leave your like straight.

Otherwise you can do just a little contraction here or held position. You remember how we took the shoulders forward than back? That's basically how this one starts again. Reach forward. Pull it back. Now from here you're going to bend the elbows and pull on the band and then straighten the elbows and you're done. With that round, you reach forward. Not much going on there. Reach back.

Keep the ribs in place as you bend the elbows, it's like they're sitting on a shelf and pull the band out. Wide. Push band back or the elbows back to straight. We started again, so it's reached forward. One shoulder blades together to bend elbows and pull three. Push back, just a straight elbows four and again forward, back bend and pull. It's like a wide pool and then straight and again your legs get tired.

Just straightened him up and back. Elbows bend, pull on that band there. There you go. Remember you can adjust the band reaching forward, pull back then the elbows and pole to awake up the back. Nice work. Last one. It's forward to come back to bend and straighten. All right, walk the feet in. And from here we're just gonna. Um, actually we'll roll down with them and put them on the floor. That way we'll make it graceful. Inhale feet together. Exhale down.

We go rounding all the way to the ground. When you get there, just set the van down for the moment and just hang your heads right. Let go of any tension there. I'm going to get us on the floor here in just a moment. For now though, Bend your right knee so much that it's reaching toward your forehead. Oh, but I have one rule I didn't tell you about and that is that the heel remains on the floor. Yes. So now you've got almost, or maybe even a straight left leg guide, that hip to the side wall. So if you allow it to come out of alignment to the get a little bit more of that hip stretch, then slowly change and take the right knee forward, keeping the heel on the ground.

Something to check for to is which way did your body try to take the path of least resistance. We're very smart that way and it's a good thing most of the time, but right now you might notice if you rolled out on your foot and level it out or vice versa. Make it as even as possible. Let's switch one more time. Okay. Jim, is this a little more hamstring or it band? You know, probably some hamstring or, yeah, is okay. He's like, oh yeah, so it had chicken, so be gentle, right? You don't have to go all the way to a straight. We're not super warm.

We just tried to kind of ease into it. Yeah, it'd be nice to yourself. That's going to be my theme. I've just decided bend the knees a little and we'll roll up just enough to restack to decide to actually sit down. Once you get up and finish it, finish it. Finish it. Okay. So now we're facing inward fans nearby the front edge. Thank you Deborah, right?

Arguing unto your van so it's as long as it's going to be and wrap your feet. Okay. So there's two ways to kind of look at the theraband. Sometimes you can just feel like it's assisting you and um, that's a good thing. Sometimes you can use the assist to actually resist against it. So I'm going to ask you to do what you need to do tonight. Um, I don't have it crossed.

I'm relatively close because our therabands are pretty loose and we want some assistance for the moment. Let's go a bent knee and sitting up tall. If some people like to wrap, feel free. If you do, I don't, I don't love the feeling. Inhale, squeeze the glutes. You know this. Now exhale, keep your body tall for as long as you can and curve the back from the pelvis. So the low back is what's trying to slowly but surely press into the ground up. Rebecca has to respond just to the shoulder blades, looking straight out over your toes. Check your collarbones right. Are they wrapping up around your ears? No. Inhale, start. Exhaling.

Try to press your abdominals literally to the floor, easy on the arms, and then allow the band assist you up as you try to hold your back down. Let's stay curved. Inhale, you'll lose tension here at the top. No big deal. XL, squeeze inner thigh, squeeze glutes and unfurl your spine. Imprinting the bones into the mat, ending up easily looking over your toes. Let the band pull the arms. They're almost totally relaxed really in this position. Inhale, exhale. We roll up and I'm just going to let you feel that two more. You know the breath panner.

Exhaling down, ease in the neck and shoulders. Inhaling here, start that exhale. If you want to make it intense, you do. If you want to enjoy the smooth ride because of the Bam, that's okay too. And again [inaudible]. Okay, one more. Actually, one more just to get to the next exercise, so go to the same spot and again, you've got the arms relatively relaxed. It's an inhale. We are not lifting up. We're going to exhale and try to go forward. It's pretty small.

Just so you know. I'm trying to hinge right below the chest so it's, it's as if I'm about to curl up, but we don't really want to lift at this point. If anything, it's more like I'm pressing the bones of my spine into the mat and I come back that half inch and moved. Exhale and back looks great and exhale. Yeah. Theresa and Helen. Bend your knees just a little bit more. Yeah, that, yeah. Now you all have a shot at letting the background. Otherwise it's pretty tough in the position I have you. Yes.

We feel that a little bit and try to let out all your air. We're going to come up on this one. Start. Exhaling, keep it coming as you go all the way to the top. Keep the curve of the back, but now let's straighten out the legs and just to keep the band on. Our feet will keep the feet lightly flexed and down we go. Rolling. This time we're going to go all the way to your head. Still finding each bone.

When you get to the back of your head, the back of the shoulders are already at the mat. Inhale, continue to let the band pull on you. Lift your head, prs this bones into the mat and roll up on that. Exhale. Keep the arm straight. Music, no getting to use them, not getting to use them. Inhale, exhale, we go. Yeah. And touch and inhale, lifting, head, neck and shoulders. As soon as your shoulder blades lift off, that's your cue to truly try to get the low back to have, or at least try to press the low back through as you come up and down a little harder when the legs are straight. [inaudible] notice how the breath kind of makes this even easier.

And so I'm not really trying to make this an easier workout as much as I am to show you how with ease you then can decide to intensify where you want, cause you haven't put put energy in the neck and shoulders. All right. Coming up for one more little change here. And with that, uh, take your leg closest to the front of the room. Out. Yeah. Cool. And probably holding about the same place. Let's just pick that leg up and push through.

So you're reaching through the air and my foot itself is quite relaxed and my hips are level, so I didn't rotate though I probably actually did from here. Keep the foot where it is. Try to leave it in space as you roll down, keep the shoulders on your back. Elbows absolutely straight. It's as if you're trying to stretch the band further away from you as you lay down and then bring the leg up to about 90 degrees. All right, so here's where you make the judgment call. If you can with your elbows on the ground, hold the leg in this position. Great. If that feels too tight, bend the lower leg first.

Okay. Looking for neutral pelvis. Let's do some leg circles first. So coming across the body, inhale around and up. Stop, same direction. Exhale, great opportunity to hold through the trunk and let the leg be really free. Let that sort of rhythmic drop happen and [inaudible] one more circle to exhale. Let's go the other way. Inhale around. So if you've worked forever to be able to do this without a band, and now I've given you a band, challenge yourself to be able to again, work against it or as if it weren't there.

And one more full breath cycle. Maybe you can go bigger than you did without the band and that's good. From here, grab up a little higher, free the hands for a second if you need to. And with that leg straight, you're going to keep the foot flat to the ceiling. Bend the knee so then thigh comes more towards your chest than anything.

That's it. And then from here, lightly squeeze glutes together. And I do not mean tuck. I do not mean round your back. It's more of almost an inner thigh squeeze. Reached the foot to the ceiling, trying to keep the sigh close to you like that. You may or may not get to straight or you may have to go back where you are. Inhale, bend foot remains flat, let keeping pelvis anchored so nothing changes there.

And then see if you can get a little closer to your chest with that straight leg. And inhale. Ben Foot is flat light squeeze of the glutes as if everything came from there because it's pretty close to being true all the way up. Has It work in gym. Okay, good. And how bend and streamed again, being friendly with it. Something I would look for it on yourself. You'll see it better than I would from here. Is level feet. One more time.

Level fee. Yeah. All right. Uh, just because I didn't set this up before, I'm going to have us do this. Straighten your arms. Lower the leg to about 45 degrees. I remember how you were pushing into the band. Do that.

Pull away with the ABS and roll up once you get up and the knee and make sure the toes are covered with the van. Just barely covered the top of the toes. Exactly. And keeping the band flat out because we're going to want as much of the surface area covered. I covered the toe, that big toe a little bit deeper just so we can get the full stretch of the foot roll back down and go right back where we were. So elbows on the table, the floor, shoulders down and back. And now flex your foot real. I mean, I don't just mean relax it the moment. I mean push the heel to the ceiling. Feel the difference. Yeah. And again, check, are you um, you know, I'm not trying to, but I probably am. It's sort of involuntary for me. Um, no, it's meant to just be relaxed rather rather than flexing the bottom, like reach the bottom leg, I would say and lengthen out the crown of the head. But the foot itself has relaxed. Okay.

So we've flexed and we're level big total little toe as best we can. Now leave the toes behind. That's why I covered them. Try to lead with the ball of the foot and then at the last moment, spread the toes out and wrap over the top as if you're grabbing a pencil or some point that doe Deborah, rabbit, rabbit, rabbit. Good. And then release the toes, the ball back into that place. You just, we're in the flexed foot and point. Okay, so it's a sequential, go ahead Jim. Go ahead. Point Rep, rep, rep and then release toes. Oh good. I see. I'm not the only one who has to do both feet and in this, and in a way there's almost no rule on this other than to say how much flexibility can you get in your foot? How much surface area can you cover?

How much air can you displace through flexing and pointing? I'm only going to do one more after this. So enjoy. Here it comes big push. All right, let the arms come up to straight. Take both bands in the opposite hand, the hand closest to the front, arm out to a t and we're going to cross over. So go ahead and take the leg over. The hip will come up but you want to try to leave it heavy.

So I suppose where I think of it is the ribs and shoulders stay down or shoulder probably best and looking for some people are going to feel it more in the hip. Some people are going to feel it smack in the attachment of the it band or um, I have kept it basically neutral. But Debra ask a good question. Pair a regular foot or sickle it, you can sickle it and add a pretty significant stretch to the lower leg. Not to mention the it band. Just be mindful of what, you know, if you sprained your ankles a lot, that's probably not a great stretch to do. But yeah, it's, it's great. You choose, um, if you're feeling something in the, or, I'm going to hang out for about three more breaths.

If you're feeling real tight through the side of the knee, you can bend the knee a little bit and you'll probably still get a great stretch. We don't want any of that sort of Bernie rippy feeling it's supposed to feel kind of good. I don't do this very often. It's for we should milk it. How about w what's that? It's a no can be. It absolutely can be. And yes, I think for some people it is more HIPAA rear end and for others it's a little more on the side of the leg. Let's switch sides. Um, you can either just switch hands or if you're flexible enough you can grab the toe and go to the outside. Now here, you do want to keep your hips level as best you can and you may find that the, especially if you have the theraband stretched out a little bit, if you put the elbow on the ground, that'll help support the leg. Yeah, and then almost roll away from the strip the leg that's stretching out to the side. And what I mean is the tendency would be to go with it. So instead pull that opposite hip away from it for more inner thigh.

If that was a really deep stretch, you might want to reach over and help that leg up. Bring it back. All right, let's separate out the hands. So you've got the band one on each hand. Put it down on the ground and roll up changing legs from here. He might, let's cover the toe. Now that we will have to do that teaser, but let's just cover the toes now. Make it easy on ourselves. Yeah, they feel different. It's like, oh, it's like airy and puffy. Here we go.

Zipping up, roll yourself down. And then somewhere along the way, we're going to raise that leg up, making sure it doesn't feel like it's going to slip. All right, where in fact did I start leg circles? Elbows on the table, reaching long and let's do this. That just for the side for fun. You've got the foot flat, right? The leg is going to reach straight up to the ceiling. I'll get to leg circles in one second. Reach straight up to the ceiling.

That means I am lifting that hip. I am. There's no other way to do it. Lift the hip. Just push it straight up. So your left hip. Debra's going to come way off the ground. Go ahead, go ahead. Go ahead and then pull the hip hip way back into the ground and that's where it stays. Leg circles crossing the midline for us. We go in and ex.

So your real job is to kind of forget about the leg in a way and feel solid. See the trunk to feel maybe heavy through the back of the ribs. Easy in the neck for sure. One more exhale, come in this way and take it the other way. Now's also a good time. Anytime we're holding the band or even the magic circle, the neck tends to kind of want to help more. I think that's the best way I can describe it. So slightly.

Have Your Chin down and this is it. All right. From there, I'm just going to let my hands go for a second. I'm going to reach up a little higher and anytime you're holding anything, and this is true for weight training too, there's no need to grip. Don't waste energy there, so as light as you can, but still holding it. All right, everybody ready? Bend the knee. Take the thighs close to your chest or ribs as you can without rolling the hips up and then see if you can straighten the leg without moving the sigh back at all. That's a bit much to ask for, but thought do it again. Inhale, bend.

If you're not getting enough support, you can grab higher or you can double up on the band, right? We also have tells for you, so that would work as well. And inhale kind of going in the own pace. I would like to get about six out of this. And for those of you who are more flexible, where this could seem like a waste of time, what you do is, again, like I said earlier, squeeze the glute a little bit that we're in together, both of them by the way, both ends and up.

Let's get one more good toes are already covered, right? But we gotta do the teaser anyway, so stretch out the arms, lower the leg to about 45 degrees. Reach into the band so you're making the leg as long as you can without tightening the leg, by the way. And here we go. Rolling up, or at least not tightening it more than you need to. Straight arm, straight arm, straight arm. Thank you. And down we go. All right. Once your head gets down, take the leg back up. And here's the fun part. We re anchor the upper arm to the floor. You flex the foot drawing the toes or the top of the foot towards your knee or thigh. Might as well keep your hamstring stretch you had going and from here, leave the toes behind for a moment.

Press the ball of the foot and then wrap the toes over the top and grab and release. Just sort of sequentially move through the feet, noticing how much you really can move the feet. Yeah, we spend so much time in shoes that this can seem for some extreme credibly painful sometimes or a massage. That's how I prefer to think of it. And that's how I hope you feel it for sure. [inaudible] and just kind of check out like what is the path the ankle takes. Um, a normal path is not totally, so don't be freaked out if you see sort of a swoop. Dedupe as you go. All right, let's go straight now. The arms holding onto the bandwidth, the hand closest to the back of the room. Other arm is out there for support.

You're coming across for the stretch and it might feel different on this side and it would be worth your while to check out what feels good. Right? I may describe a straight leg crossover shoulder down, blah, blah, blah, but perhaps you'll like a slightly bent knee. Perhaps you'd like a slightly rotated ankle outward and that's for you to decide what I will make sure or what I'd like you to make sure is that keep the shoulder anchor just so you have some end point that you're not just reaching away. You might like drawing to bring your foot higher to your shoulder or vice versa. Learn what works for you and then we'll bring it back up.

If that feels too fast, he can stay there a little longer. Otherwise grab onto either the toe or just switch hands with the band and take it the other way. Opening the hip and again, if it's relatively easy to open side, you're trying to guide the foot toward your shoulder. Okay. Yeah, it's actually balancing. Oh, I'm just falling. I'm just holding hell. Balancing myself as if the truth comes out. All right. Help yourselves back and separate the hands with, put the leg on the ground.

Close up the feet. The one leg is still out and we roll up. Ah, okay. If you would just leave the band down there for the moment and scoot forward for rolling like a ball. So you get behind your tailbones, you draw the feeding clothes, shoulders very much down your back, elbows wide where you start, you stay. So it's an exercise in control. Here we go. Inhale, think about rolling back.

Exhale up, hold and inhale back. Exhale up and hug and inhale back to exhale up. Things to watch for in yourself. Just keep going is no change in posture so you're not kicking. It looks really good. And because you guys look so good, I'd like you to keep doing exactly what you're doing and find a little more ease in it. And so I just mean a little less tension but no less precise and it's just a thought pattern more than anything else. Really. One more. Here we go.

Hmm. And slide your hands up to the knees. Push your knees into your hands to slowly lower to your shoulder blades. Eyes are going to be forward and let go of one foot, but the knee stays bent. Touched the big toe to the floor. Start exhaling. Looking at your app, see the app sync as it changing lanes. Now you know the pace and and so I'm not really, I am, I was just gonna say I'm not really doing anything my with my hands.

You can press down. I think tonight. I, I I wouldn't because now what I'm going to do is have you straddle palms up so you feel like wide collarbones you can also support your head, right and then keeping all else the same. Bring the knee closer to your forehead, but don't change the body. Try to keep the glutes slightly squeezed. Looks Great. Looks Great. Bring both knees up. Let your head go down just for the moment. Just leave your arms facing the way they are. They can touch. Inhale, exhale, curl right back up, lengthening through the back of the head.

Now hands are on and for the moment pushed down and actually, you know what I'm doing. I'm not, I'm pushing down a little, but I'm pressing my knees that way for a little help there. Let go. Knees stay bent, reached back way back. If you can scoop the belly to bring it back in. Eyes remain forward. Inhale, lightly. Touch the floor. Exhale, scoop and bring it back in your legs. Other than squeezing together are weightless in terms of tension. Yeah. Email, double leg stretch, right? It's just a modification.

Yeah. Can we do one more amazing how these can get so intense without those long legs. Roll your heads down. Look over one shoulder. It doesn't matter which side. Just sort of Nice and long and the look over the other shoulder. I'd kind of take the chin in a slightly downward direction.

Bring it back. Take your hands behind your head. Please feel the base of your sacrum or the lowest part of the spine that you can feel on the mat. Then inhale, we're going to curl up with our hands behind our head. Exhale to do that. As you look forward toward inner thighs or abdominals, you see your elbows a little, keeping them top leg up or the leg closest to the front up. Twist into it and change. Okay, Chris Cross right, and just notice those spinal rotations, the fact that you're upright off the floor is going to make it very much about the abdominals. If you feel like you want to straighten your leg, go ahead and do that, but make sure you fully straighten it right that you reach and still keep the focus on the center almost there. Last two, single passes, touch and touch. Come back to the center. Let your feet come down.

Let your arms stretch out overhead. Yeah, good. Inhale. Exhale. As you reach the arms through the air you are, let's peel up. Go ahead and start peeling the hips up off the mat. Sequoia lifting and reaching through the arms, finding your opposition and inhale. Exhale. We bring it down. Arms going up in opposition. How far back your arms goes.

Totally dependent on trying to keep the ribs down you nail. There's one more of those. Exhale, peeling, taking the energy out of the extremities. Okay. Look at your body. Look down your body or up your body. I guess depending. Check for straight lines across the hips. And if you feel a little divot at all, it's probably maybe worth it to come down a little in the ribs. I'm gonna suggest that a bit for you Debra here.

And then everybody tried to Tuck your pelvis more. You might already be there. You're just work harder. That's all that'll happen. And then pull your heels and I don't mean move them on the floor toward your glutes. Do you fill your hamstrings? If not, I was thinking Jim probably does. Are you okay, Jay? Tammy's, Tammy's are good. Alright. Phew. All right, we're shifting to take the back leg off, reach it up and reach it down. One only six to nine and up and reach to. So if your hamstring is sore, keep it small or slow.

One more time. Come up on this next one. And then without the peel, we just lower the hips. Make sure your ribs go with you though, and then press up. So it's interesting to me that I'm still thinking and ever so slight bit of a Tuck near the top end. Meaning I don't want to leave my butt behind rather keep that little bit of what feels like abdominals pulling the base of my spine back. Feels like it's touching the ground. Yup. The bat feels like it's touching the ground in one piece. Exactly.

And but up here, the but's with you. That's my main thing. Change legs, right. And I'm going to, let's roll down in between. Roll down. So here, piece by piece by piece all the way down. And to start this we roll and we're very curved, no doubt until when we get to the top it looks straight. But in order to look straight, you actually have to still be attempting to tech. So that's what I mean in that second part of the exercise when I said keep talking even though you're coming down in one piece of their leg up. Here we go.

Reaching for shoulder bridge one and kick up and to keeping the leg relatively easy. Last one here, holding it up and in one piece you're hindering. At the hip, but do take the ribs down, use the glute, maybe even the right or the downhill heel and up and recheck long arms and shoulders and down and press and good. Keep going. I just want this one tiny little piece to stay down little. There we go. Yeah.

Could, um, you're done. And when do you're done Jim, do take three more, but touch your hips to the ground all the way and now it's re squeeze, especially that side that have the support leg good and down. And then drive the heel through the ground. Last one. Yes. Now rebound and come down here. Um, you do. Yeah. You do. You have a tendency to leave it just slightly up. Yeah. So I don't even know if it's a hinge, but I think that works.

That would work for me. Okay. So far so good. All right. From here, just coming up for a roll up arm straight ahead and round yourself up or rock yourself up if that's what you want to do. That's cool too. Okay. Taking your band again. Um, this is, I'm gonna leave this up to you. I prefer it because these are relatively long to do the half way again cause it's more or less going to be for spacing. I am gonna go near the edge. Um, so that I'm wider than my shoulders. Just how Wendy has, it's perfect. Nice Teresa. Okay. Yup. Good. Um, feet are apart about your maths distance or definitely wider than your hips.

And feel free to bend the knees at any time. And if you're at one hamstring, a sorghum, it might be a good idea. Even though you're flexible enough, just sort of check in with it if it feels, I don't want it to throw you off on one side. All right. Spine stretch. You know this. So everybody just lightly pull on the band, but don't pull on it with your hands. Pull on it with the outer edge of your shoulder so your hands are quite relaxed. Does that make sense? Kind of makes sense to me. And that's what I'm really meaning actually. All right, so you've done that.

You're sitting tall. Keep that little bit of resistance. Exhale and start to around your head forward. Notice how the band kind of mimics your spine. Keep rounding forward just like you normally do in spine stretch. Looks Great. Everybody, a Teresa, just pull your shoulders down a little. That's all. Okay.

Inhale, hold it there. Exhale and come back up. The movement really is coming from abdominals and back extension, but the band is mildly working with you. Inhale and exhale to around. It's pretty much a vertical downward movement for most of the time and then it does travel forward. A little inhale and exhale to bring it back up. If at any point this holding the band starts to make you cause a have neck tension, you should let it go. Inhale and exhale down. I'm changing it on you once you've gone as far forward as you can, we're going into leave your arms here today.

Start lengthening your back on the diagonal as you gently pull. So a flat back. Yep. Yep. Keep pulling. That's it Wendy. That's it. Gym. Little more chest. Not Forward. Debra is more vertical feet. There you go. And then exhale, re around and roll back up. Yeah. Back to the start and let it be kind of loose here at the top. I know I'm with you. Who wants a window open? Is that what you're looking for?

Is it just hard? Yes, I think so too. It is just hard. Phew. Here we go. I'm glad it's not just me. Exhale and light pressure. And, and remember we talked about using the band as a means for connecting to powerhouse opposition. The band stays out in front of you as you now inhale, lengthening your back, noticing your head starts to come above the band. The chest almost comes above the band reaching long, yes. XL reroutes or pull the belly in and come back up. And when you come back up, rest your arms.

Cause I want to make one distinction that's Kinda different from how we normally do that version. Yeah. Um, so we've got the resistance, we come up. This is basically how we always do it. Only our arms would be up, um, from here rather than going forward to roll back up like we sometimes do. Let's get there and then just make the round or the return to come back up. So it's really, it probably hopefully look like it was coming from lower end of the trunk. But I'm gonna say it came from my inner thighs first. So it's like killed. Okey-Dokey. I will see if that is what I meant to say. [inaudible] go. Inhale.

You're tall. Exhale. Wow. Don't you feel it everywhere. And I were not even pulling hard, I don't think ever. We're not trying to, okay, so here we are. Leave your arms out there. Light Pole, or maybe just keep what you have. Inhale. Lengthen. Your head will come up to the last. As you're looking forward, you're gonna feel the hip bones pull back on that exhale. You won't drop much and you'll just continue the ride home. Did it make sense? Not really. Here we go again. Inhale, exhale.

Ian. He'll find your flat back. So basically you had to roll your hipbones forward to do this part. Just reverse the, the ride. Pull them back. You just probably won't drop down as much as you normally do. That's it, Wendy. That's it. It's perfect and so far so good. Can I do one more?

Inhale. Exhale. Down we go. If it's a neck thing, you need to drop the band in. He'll find your back extensors. I am adding a little piece to it cause you know me. Keep your back. Exhale, extend the arms out. You don't have to pull any higher. Just bring them up. Inhale, lower the arms down to that shelf.

Exhale round the back and roll up. Yes, it does. Start from the innercise. I'm not crazy. Okay. Put it down. Okay, good. All right, from here, closing up, let's go diamond position for the first part of it and then I'll challenge you to have a straight leg. I'm assuming you've liked me. Feel the upper back a little bit and not to mention shoulders, arms out in front or no. Um, or no arms at all. You know what I mean? Or no band is what I meant to say. Okay, Jim, here with me.

Here we go toward the front of the room. Inhale, no big deal, but do check that your hands match where your shoulders are and that you're not beyond. Exhale, come back. It's almost mechanical. Go the other way. Inhale. And as you go, Jim pulled backwards on your shoulders a little. That's all. Exhale, come back and inhale, rotating up, and exhale. Typically we were tighter on one side. So if that is true for you and you kind of notice it, don't try to force through it. Sorry Jim. I'm up here again. Inhale and exhale. One more like that. Excellent. Changing it a little, although I can't remember what it was. Oh yeah. Inhale here. Exhale, raise up.

Inhale, press down and center until you do not have to pull to get a lot out of this. Exhale, raise the arms up, push them back down. I'm hardly pulling. I don't even know if I'm pulling it all. I'm just keeping what I started with. And inhale, spiral. Exhale up. Inhale, push down. Keep the height of the back. Exhale and inhale. No more than I'm reaching the left one forward. So let's do, I know I said it. You can drop the band if you want. The question is, are you pulling this left one back more than this one? And, and I said no more than the other.

But now that I'm even saying that it's not really shoulder girdle thing. So it's more how about left ribs? And the whole thing comes with, and by the way, the hips can't move or shouldn't and yikes. So turn the rib cage. That means you don't need your arms at all. It's the truth. And that is really true. That's half the reason I'm putting the band here.

So you see what your arms would want to do and back to center. All right. Set the band anywhere and just round forward. Yeah. Relatively significant back extension there. It's all good. Alright, and roll yourselves up. I want to teach, um, a little exercise called rowing, but you know what?

Let's do open like rocker first. Nothing fancy with the band. Just put it off the side. Or if you want to get fancy, you can put both feet in it. Okay, Debra, it would go like this. I shouldn't have said it. I should say what? There's no such thing. Fold it in half. You're going to wait. If you're gonna use it, you're gonna want a little support and then you're doing it from here. And the rules are the same as what we would normally do.

Only you just can't bend your elbows or not that anyone can't. You can't bend them. Okay? So that's your deal for you. Okay. Everybody else and play with it. Right? So, and, and the truth for, well, for any of us, we don't need to worry about landing. We don't need to hit it. Feel what we're working for. Here we go. Inhale, we're working abdominals with back extensors right there and again in him. By the way, for those of you who got that sort of strange cue I said earlier about it starts at the inner thighs. Um, it does here too.

It's just what works for me. It's really saying hug the midline. Right? And Nice. Really good. Really Nice, Wendy. Good. So this is looking good. The ways you can challenge yourself if you need one is to do it.

Wendy's doing which? And Helen going really narrow with the V or Debra with toys and narrow and junior legs. There's a straight, how about last one? When you get there, stay there and just enjoy. All right. And then just close it up. Set your feet down. I'd like to return to the thera-band, um, for something that's gonna take the place of the Saul.

I will do rowing in just a moment. Um, take the F uh, band so it's not in half. It's fully out. And I did not cross it. It looked like I did, but I didn't. And just for the moment, I have the band in my hand, not really using it just yet. And I'm going to grab my shins and try for a flat spine. In fact, I'm going to suggest we all bend the knees a little bit. Bend the knees just a Tad, just so that you can get the flatter back. Yeah, hardly anything. It's not a forward, it's going to be more of a, Oh yeah.

How's that feel? It looks great. When do you might actually be slightly too forward with the ribs, meaning pull the ribs back a tiny bit. Yep. Yep, Yep. And now if that's too easy, hinge more at the hips instead of the ribs. Okay. From that place, you've taken it hopefully to your maximum stretch that way. Now just round over. You've got your band, right?

What we're gonna do here is take I, I'm going to cross. It's going to feel better to cross. Sorry guys. Just cross it now and we'll all do it. The same would take your left hand and it's straight. It is straight and pull out to the side. I'm Ti, I'm pulling just my left arm. I'm holding this so it doesn't come off me with that flat back and then come back. Okay, so lengthen your spine a bit. Keep the knees slightly bent. The other hand, left hand or right hand. Sorry.

Let right hand take it out. Let's see. Let me queue it a little better. Take their right handouts so there's a little bit of tension. The other hand is just holding the band so it doesn't pull off the foot fee. Okay. Now back to Deborah's point earlier, you're not going to pull the arm, you're going to turn the ribs, turn the spine. It's going to be small, can be small and back so that hand on the ground just to anchor it, pick up the other one, put a little tension back flat. You could bend your knees all you want. Turn the spine, the ribs, the trunk, and the arm is just attached.

Putting more resistance on it the further you go and back. But he made me help with those. Yeah, I think we've got it. That's it. That's it. Good. That's it, Wendy. Perfect. Yeah. It shouldn't be super far and mostly because the spine probably won't go that far and back. Almost there. Keep an eye on your hand. Okay.

If don't let your head get too far ahead of your hand. That's it. Yes. I think we might fill the back of our shoulders tomorrow too. Huh? Good, good, good, good. Okay. That's enough of that. Roll yourself up. Time for rowing for real. This time on cross and give me one just to show you, this is off the reformer and even though if you know it on the reformer, I've changed it just a little to accommodate the band. Okay. So you'll have your feet together. It's going to end up being an AB exercise. I will say this every time.

I just want you to have seen it cause part of the time you'll be upside down. Um, this one you may want to wrap because they're so long, but keep it kinda loose. It will go. I'll ask you to just bend the elbows like so that's what I'll do. Then it becomes a roll down again. You roll your back down until the shoulder blades from here, keeping the palms to the ground, press out to the side.

There's the back of your shoulder. Again, my hands are as soft as they can be while I'm holding it. Then I pulled back on the abdominals. I reach the arms behind me and low. I turn them over because it was natural to do so. From there I'll push up and then right about here, this is the part I wanted you to see before you're upside down.

I'm going to pull the ABS in even more and start to roll up keeping a little resistance. So that's a little different than you'd see it on the reformer, but you're going to have some resistance. Oh, you're looking at me like what are you trying to make us do? It feels really good. It might make sense. So here's, here's the thing. Anytime you get all this choreography stuff and especially if it's attached to toys, you got to know why are you doing it. Right? And the point of it is to a couple of things, mostly abdominals and spinal articulation.

So you want to feel somewhat fluid. And I know that's going to sound weird cause I'll be yelling at you the whole time. So right now you're just upright. You inhale, bend the elbows, the arms point to the side. Hands are pretty close to your chest. Yeah, exhale, roll down. That's the true say. Exactly. Pushing into the band for opposition to about there. You know, just turn the arms out so the palms are down and you feel the back of the shoulder a bit. Start exhaling. We're coming forward and right about now, pull the band behind you as you continue to go forward. At this point. Shoulders are down, palms are facing the ceiling. Inhale, push the reach the arms up when you can no longer go any higher. Make sure your abdominals are already engaged.

Keep tension on the band as you start to roll the body up and reach the arms around the side until you are back to upright, straight arms. Ain't no big thing. Cool. Inhale band. It can all be done without a band. Really it can. In fact, it's almost harder. Exhale, but you just don't quite the shoulder stuff down we go. Good. Inhale, press the arms out. It's like a low v. It could be higher if you want more, but that's main thing.

Start coming forward. When you get partway up, reach back. Check your collar bones here. This is a great place to push. Reach the arms. Inhale, they come up, start circling the arms, meaning just put them back on their place as you roll. How are your hands? Okay. Inhale. How are you? Good. You're okay, Jim. Get an ope. That was horrible. Sorry. Can I bring, when do you stay there?

I'll come to you. I had just didn't do it. Writing email, you're afraid. Elisabet and down we go. Catching up with Lindy and Brett pulling two die forward. Now here, the flexible people, you have to hold your hips back a little to feel anything. Press the arms up. Include the abdominals in that circle as you roll up. And one last piece to this. Inhale. Bend. Exhale to adjust the straps however you want. Right.

Don't let it be painful or too awkward for you. You can even get rid of them from here with the palms down ever so slightly erring on the side of palms facing backwards. Come up a little in your chest, Jim. And now just the arms. And I would think more about length, like the more of a v than you do. Trying to get to a tee position as your arms move. And they're relatively relaxed. It's coming from the shoulder. The ABS are pulling down. Last one. Hold. Inhale. That's it. Exhale. We're coming up, finishing the exercise. Nice. Theresa, reaching now long next arms come up and around and all the way up. Let's lose the band. Challis yeah, good.

Great. Um, I am going to do this seated a little harder to do seated I think. Tell me if some, um, is this an okay position for us? Okay. It can be done other ways. So if you prefer you can be on your knees or let me think about another option actually could be here too. Yeah, it could be here too. I just have to watch one thing and I'll say it. Everyone's good. All right.

So we've been, we talked about the inner thigh as being a way to feel the abdominals and holds stability or at least that's what I meant when I said squeeze your size. So do that now. So you're upright and you're not gonna see anything. It's just the act of, of trying to almost draw those leg bones more together. The reason I say that is because it's likely to kick in the glutes a little too and it's going to be harder for you to arch your back, particularly your low back. I want, we want to keep the hips exactly where they are now. That's our, our main goal. Rest your hand, somewhere around your knees for the moment.

Shoulders are down gently and now you've done the inner site thing and gluten. Inhale, try to just lengthen vertically. That's all I'm asking for. Again, you may not see it, but I'll bet you feel it. Then exhale, continue looking up, trying to take the chest with you and I'm not trying to lean back. I'm not even trying to take it forward. It's just the slightest little angle change as if a light was shining straight out and then release back to neutral. Okay. It would help to. It does. It's, it's going to go probably if, if it starts on the horizon, I'm guessing that would be good. Maybe your, your, maybe your gaze will go higher.

I'm actually thinking of the chest at the moment. Maybe your gaze will go a little higher. Alright, so squeeze glutes a bit just so you can't throw the hip bones forward. Here we go and let's do it all on an inhale to go up. Inhale as you rise up, start looking up and let your chest follow your eyes. You will feel a curve to your back. By the way, you will fill a curb, but make the curve come from the top end of your spine and excellent. Hey, for the record, I am kind of using my arms. Fairmount do. Please do. Okay, here we go. It's done for the moment.

It's like a downward pressure at the hand is I think up. I'm still on the horizon and now I'm going to let my eyes go up, but my chest is going to follow. Take as many breaths as you want. I can see I'm going a bit slow for an actual breath. Find it and the higher you go the more you want to be relaxed in the arms or at least to let them fall and release. And let's do one more inhale, making it a little lighter on the arms this time if you can. If you need them, please use them. Exhale up here. I think again, want to release it?

Let's do one more email. Once you think you're in the position you want to be just to sort of solidify it and then with the exhale, roll the hips back and around, back till the arms are straight and you're kind of hanging out behind the tailbone. This is just a release basically, and then leading with the head, the top of your head. Inhale, bend the elbows however you want to come forward and nice and easy straightening up. Exhale, inhale, hear, easy enough, no more hard work, no more exhale around and just sort of fall back and inhale as you rock it back forward. Use your arms however it suits you too. It's almost a snake like action. I think that feels good and then exhale, the belly pulls in and you roll back trying to kind of find a rhythm in your body leaning forward. The head is still down for the moment. Then your head will start to lift up.

Then your chest will follow and you grow into a relatively straight spine and then from the pelvis you round, you can even lean forward on that to roll back. All right. That's the general idea and let's just make it bigger or smaller, whatever it feels good. I'm going to really go for it this time. I'm going forward and down to come up and just before I top, I'm going to go forward in that arch and then pull the low back away and back. Yeah. And now don't judge anything. Just do what feels good. Right? You don't need to be told anymore.

You can just sit there if you want. But I would recommend taking the time to let your body just be and breathe and notice the changes maybe from when we started class on to do one more of these. And then I'll do that. Sit and be quiet thing I just talked about and then find a way back to comfortable position. If this is not it, find another way you can lay down really and then just be heavy on your lambs, but to try to feel support on your spine. And again, that can be with the ground if you want it to lay down. And uh, with that inhale, [inaudible] exhale, allowing for more ease in your body. It's interesting. Sometimes you're actually have to do ease. Inhale, my breath pattern is too fast. Slow it down.

Give yourself to more of what feels right for you. Yeah. I appreciate you coming. I hate to stop it there. I feel like we could just sit and breathe for a while. That felt good. Thank you. Nice to have you back, Theresa. Really Nice guys.

Good.

Comments

Christy,
Loved this class because I love using props to stretch -like the band.My daughter said there was a class someone taught on exercising your feet. Are you going to put that class on Pilates Anytime.com?I have arthritis in my feet and would love a class that would help this problem.
Fantastic class! Your pilates workouts are really improving my posture - thank you!
Great to hear it Lindsay. Keep it up!
Hi Kristi. This video won't run for me. I've never had any issues with any other videos. Any ideas? Thanks!
Isadora~ I would recommend restarting your computer and then watching this class in Low, a video quality option located below the video player. I had a few problems with it in Auto-Detect and HD, which I am discussing with our video editor, but it played alright for me in Low.
watching your class here from Germany, and like it very much!
HI Marijan! Thank you!

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