Girl Time with Small Prop

You know what time it is. Girl, girl time. Thank you for joining our workouts. Really happy to have you here. This is our special time. We help each other with queues and get a workout in.

And have fun and have fun. So let's begin, shall we? K. Oh, let's go. Alright. So sitting up on your sitz bones, I'm gonna put feet together, I think.

Just hug yourself. Straight arms though. I'm actually holding my knees up by using my elbows a little to lengthen my spine. We're gonna inhale. And just exhale.

Let's do it again. Inhale. And this time, exhale create more space in the spine, not that you have to do anything, but just from here, inhale, exhale start to just roll the ball up your knees rounding your spine. Let's just see. Where we go. Inhale.

That's about it for me right now. Exhale. Up. And then as the ball gets back to your shins, you can kinda use it for assistance to, again, lift you up. Inhale. Exhale roll the ball I'm loving using the ball lately, for the tactile feedback inhale. Right now, it's just reminding me that I'm rolling something forward, not necessarily my spine, but thank goodness.

The ball is working for me today. And Backale rolling down. Are you coming back to straight in the middle? I I was, and then I forgot because it's been three reps already. I forgot. So, yes, I'm finishing around. Then, yes, I'm coming back up to straight.

And now take it back again. Email and exhale. I wanna get to the place where I can keep my toes on the ground. It's been forty years already. Let's go again. It's a nice goal. This is a good goal.

Let's get in there. It's getting there. Email and exhale. What if you move your feet back? Well, then I don't get up. There's that.

I'm fitting the ball between the knees. It's a little bit above the knees, scooting myself forward because I am gonna go back down. I'll bet I can do it now because I got the inner thigh thing going on. Okay. And then you have me. I got you. You okay. All the way down. Okay.

Palms down. Adjust your feet so they feel comfortable underneath your, knees or not directly, but comfortable distance. Inhale. We're doing some pelvic curls. Start the exhale and just roll yourself up. This is the place where we get to make contact with our upper arms, both sides of the body, nice high slant board position. Inhale.

And exhale softening to roll back down. By softening, that's really probably not a cue everyone needs, but I kinda hold some tension up around my shoulders, neck. Inhale, and the exhales help. Exhale rolling up, stepping into your feet, keeping the connection of the pelvis towards the sternum, inhale, and exhaled. Finding just a little more room. You're awfully quiet over there, Mary. Oh, I was just thinking about softening.

It's a nice quality of sensation, I think. Yeah. Thank you. And then while I'm I'm in the up position still sorry. Sorry. Get back up here. Take your time, really. But at the top though, I do like to rethink about, okay, are my hip flexors nice and stretched out? It doesn't mean I have to arch my back to do it.

If anything, I might need to drop my ribs a little, and that's good enough. I exhale roll it down. It's just finding it. One more word about the ball. Keep going.

Very lifting up. I am rolling up now. Okay. Yes. About the ball. For me, again, it's tactile. So it's not about squeezing, and I'm going down, Mary. Excale down. It's not about squeezing it where it is.

It's about squeezing above it or just connecting it, elongating. We'll stay there. Yeah? At the top? Nope. Come on down. Okay. I can't see it. It's been a while. I'll give it to you. One second. Okay. So I'm dragging my toes in closer to do a little knee side to side.

So the feet have just come up out of the air, almost at 90 degrees. Just take your arms out to a t position. A low v is fine going towards the window. We inhale to rotate. So that opposite hip comes up, the shoulders stay down, exhale and come back to center.

Other way, inhale. And just as you come back, I I'd like to press on that lower leg just a little into the ball. It helps me connect. I like. Yeah.

I love it when you like what I say. And exhale back to center. Inhaling to the back. Start that little subtle pressure into the ball. It's the ball is well, with few exceptions, I'm not gonna have a whole lot of pressure on it to the front.

That's to the back. How many more do you want Mary? One more to each side. Okay. To the window to the front, inhale over. Little pressure on that ball for the ribcage coming back down to the mat and last one over and center. I am going to hold on to the back of my legs.

You could put your feet down and roll up. Instead, instead, I'm gonna lift my head, getting kind of prepared for the chest lift. And it really puts some weight into your arms. Like hold the shape. And start rocking back and forth without changing the shape. I'm just inhaling as I wrote back, exhaling forward, getting it going. Let's just do three or four more.

I'll say one and two. And the next one will stay up. Cool. So far so good? Yes. I'm gonna put it behind our I wanna say upper back, but it may be more accurate to say shoulder blades.

I'm gonna find the spot. Depends on how big your ball is or small for that matter. What we're going for here is feet are grounded. They're not going to have to do much hands behind your head fully laced. And let's just stretch back, inhale arching back over the ball, shouldn't be any pressure on your low back.

Start the exhale by rolling your chin toward your chest. And then once you've done that, start pressing into the ball. Like, you're gonna pop it almost from the front of your body. Inhale, go back. And exhale roll your head neck and shoulders. And then when you get near level, you can really start pressing backwards into the ball as the emphasis, which to my mind helps me lift.

What do you think? Yeah. I like it too. Also, I think a lot about my feet. Like, as I'm coming up, I pulled back with my feet. Mhmm. Oh, oh, you're welcome. Wow. I can hang out here.

And that's right here is where you'd start to pull back. Yeah. Engage the hamstring keeps the pelvis there, I guess. Yeah. You're just so smart. No. And this one we're coming up, exhaling there, but I'm still gonna just reach the arms forward. And then from here, same idea.

I didn't think about the feet, but let's use that too. And just pulse for 10. And for me, it's it's back to softening. It's like you can account or something. Right? Five. It's it's like, don't work too hard yet.

This let your body push back. However, that works. That's close. Yeah. Nine. Nine. K. See why we hang out.

Then take care of us back. I'm gonna add a different thing. Go back. Over the ball, roll your head neck and shoulders up, pull with your feet, reach your arms forward. Now take one arm.

Let's go with front arm. Reach it back. Reach it back. But at the same time, the the arm that remained there, imagine we could reach each other. Then bring that arm back to center, other side. Rotate.

It says if you're, again, pushing back into the ball to lift forward, you could even look at the hand. If you want, come back, handscable hand your head and back. And curl up. Let me point, if you need to adjust the ball do, but try not to move it much, reach forward. Go the other way this time. Reach. And go back.

That's for Oh, yeah. That leg thing really works there. See the back. They'll fall back on the ball. Come center. Arms go up and back.

Behind your head and stretch back. Yeah. Thank you for saying that. Two more, curling up. And by two, you know what I mean.

Two to each side? Sure. Two to each side. That is not what I meant, but we can do it. And center, arms go up. And back, yeah, that's what I meant.

Here we go. Throwing up. Reach forward. And One moment. Thank you for reminding me this. You might head tilt it in other words. That was my pug head tilt in center.

I have something to tell you. Okay. Stay here. Okay. Now carry on, tuck the tail and flatten the lower spine into the ground, keep the upper body stuff, and return. Oh, come on. You're welcome. Five times. Go. Tuck. Pressing the chest and the pelvis together and release and tuck. You're not lifting up though? I can see that. No.

I'm not I'm trying to stay where I am. Yeah. Okay. So almost thinking about trying to go hard, but I can't because It's hard. Yeah. One more. Okay. You're welcome. Yeah. Use your feet. Okay. Oh.

This just makes it burn more. And you take it from here. Oh, the way. Oh, lovely. Okay. So let's take the ball from behind the back.

Would it be really mean to ask you to do a roll up? No. Let's see. No. It's just fun, my bad. No. Of course. Let's do it. Ball in your hands.

Are you kidding? Taking the arms overhead? Doesn't have to be pretty. Right? No? Okay. Lift your head and chest. Bring your ball to my ball.

Hold there. Bend your arms and lift your spine. Can we do three more? Yeah. Sure. Christy hates the roll up.

I love it. I love it. I love it. I do not hate the roll up. You're telling lies. No. I love the roll up. Just a little tight today. That's all. Go. So it happens.

Look where you're going. It helps. And pull in, lift tall. Love that. Sounds good. Reach forward around and go back and reach and lift up. Oh, look at you.

Do you wanna do one more or zero more? You decide. One more would be delicious. Oh, I wasn't expecting that. Go. It's pressure. K. So when we get up the next time, we'll stay lifted.

So come all the way up. Go into that arm bend. Keep the body as it is, but reach the arms forward. Take the ball in the hand closest to the window and open the ball and open your body. And then come back.

Change sides. Open, rotate and reach. Come back. So following the ball with your eyes, let it guide you a little further every time, and center, and following the ball and let it guide you further, further, further. And center making a change.

Go into your rotation. Stay there. Take the ball up. As you bring it back to the hand, you rotate back through. Change hands in the center and open. As the ball goes overhead, lift your spine up into the ball, change hands and rotate.

Nice. And reach up and down. Over up, and over. Back to center, making a change. Rotate it again. Put the ball on the ground.

Take the opposite arm overhead as you roll the ball back any amount you decide. Come back up, bring the ball up, and over the top and back to center, and rotate. The ball goes down. You reach up to go over. Come back up, ball goes over the top, back to the center, one more tv side, take the ball down, go over the top, Back to center.

Last one. Rotate first. Then the ball goes, it just lands where it does, and then reach up. Come back, lift the spine as you lift the ball, and come back to center. Go ahead. Your turn. My turn. Okay. We are going to bend our knees.

And let's do just a little rolling first. The knee, ball right between the knees again, drag your feet in a little closer. So you're just behind the sits bones squeezing it. Unless you've got a cramp. Anyone's got a stomach cramp? Yeah.

Yes, ma'am. Okay. Yes. That's what I've had them. Okay. We are going to just it's like you're sliding the shins upwards as we roll back in here. Exale come up, keeping our shape hold.

And inhale exhale hole. So it kind of helps. I don't know why sometimes, but it just sort of gives me something to think about other than landing. One more like this. And then I hate it when I say that. Take the ball out and put your it behind your Achilles tendon or your ankle, hug it in close.

You can still keep the knees out if you want or close them up for even slightly more challenge. Here we go. Inhale roll back. Keep the ball there. Exhale up. You might go a little further. Inhale up. I didn't get it either.

I'm gonna keep mine open a little bit for the first few. Okay. Let's go. Inhale back. Exhale up. Keep it. Keep it. Keep it. Yeah.

So I'm I'm gently pressing my shins into my hands, my hands into my shins, but then I gotta deal with the other side of my leg where the ball is. Just one more, shall we? Yeah. Voila. Okay. So ball's gonna change. I'm gonna scoop back ever so slightly, put it back in front, knees together, and slowly roll down, going into a double leg stretch. Okay.

Roll down your legs can come up. And then from here, just extend the legs and reach the arms back, inhale, exhale, bring it back, and you can really press on the legs a little if you want to. Email back, exhale. Inhale back, exhale, inhale back, and in. Now let's do kind of what you did a minute ago. Take the ball in the hand closest to the front. Same exercise, extend both legs, but reach the arms around overhead. Switch the ball in the hands and come back.

I know. So just do it because I can't say it. Go the other way. Take it around. Amen and around. And in and from there, rest your head neck and shoulders, come right back up.

There was a bunch of a rest. We'll know. But now you're placing the ball below the knees. This one's a little trickier. Support your head in your hands and curl up to a chest lift. I'm gonna try for that single leg stretch so you extend one leg, holding the ball and then centers extend the other leg.

And if it feels comfy, you could go a little faster or you could adjust the ball or Are you going all the way to straight? Width of the one leg I am. That's just the same. It was easy or pretty, but and my ball is traveling, but that's okay. I like thinking about different things. Blah. That makes it even, but I'm a do one more each side. That's one.

Can't hold the ball. And that's two. Come on down. You can take it from there, please. Oh. Why can't I hold the ball?

I don't know. Okay. So go back up. You do what? Go back up. Yep. Keep the ball where it is. Both legs out in the center as you bend both knees take rotation.

Both legs out in the center and turn and reach and turn and reach and turn. We're doing two more Christy. Hi. Here you go. To each side and turn She means four. What? No. I know. I'm the only one. Oh, come to center.

Stay in center. Take your hands behind your knees. Scroll up. And make a diamond with your feet. Bring your arms forward with the ball. On the exhale, it's just a modified spine stretch.

We're gonna roll down reaching the ball out over the feet. Inhale, raise the arms overhead. If the shoulders are tight, you can bend your arms. So we're trying to make a flat back forward, take the body back forwards, and roll back up. And inhale and exhale as you go down and flatten the back.

Try to bring those arms nice and far and go down. And roll that two more down and reach out. Go back down, keep the knees nice and heavy, and lift up. I'm glad we chose the bigger balls now. Might have made a different choice. Smaller balls last one reach down.

And reach out, go back, nice and heavy, and roll up all the way. Do you like the back support? I do. And I'm gonna tell you why, not that you asked, but sometimes as a someone who hyper extends, this is just really hard for me. And I have long arms. Let's not forget. So we're setting our legs on the ball.

They're not huge. Is it your arms? Well, no. The ball is not arms are are huge and long. Put your legs on that ball. And in your hands, fingers face your heels. Do your best to get into straight arm position.

If that doesn't work, once you get going, hopefully it will. So now why do I like this? It's because I gently press into it, and my hamstrings are already activated. It doesn't hurt to back my knees up. We go. We just lift. Lift long straight lines and hinge come down just lightly touch and again lift up. And Just kind of interesting, like, or maybe it's not interesting, but the way the ball kind of moves. Well, it moves, but for my mind, it's going the same way every time someone adjusts for that if I can.

I'll pop up. Stay there. Just inhale and exhale. So strong in your arms. Trying to spread out the hand, so it's flat at ish. Email and exhale.

One more strong breaths. And then hinge down, separate your feet off the ball, but hold it at the ankles. Now from the inside, arms out. Turn the palms up. Please, from the shoulder.

And let's go spine dress to the window where we go. Two two. Do you see what I did there? It's fun to try not to move the ball and move your legs. I think. I think so too. And also, even if you didn't move the ball to not change your ankle, either way. Like, I just caught myself rolling on one side.

It's not that fun. Okay. I think we should go into some sides. Great. So we're gonna go onto the side of the body. I like to take the bulb underneath the rib cage. Yes.

And you're gonna go down onto the forearm and elbow. Love it. Straight bottom leg or bent? I'm gonna say bent for me today. Chrissy's taking me away. I accept.

I like that. Hand behind the head. So what we're not doing here is resting on the ball. What we're doing instead is using the arm and also just using the ball as a marker to know where the body is. Lift the leg. Flex the foot and kick forward.

And back. Another place where it's difficult to try not to move the ball. Now that's will move slightly, but definitely we're thinking about ribs lifting off the ball. Almost like you're trying not to touch it. We're doing four more, and that's just a true four. Oh, you're admitting it now. Marie?

You're admitting two. It's the counting thing. We just And taking the leg back, take the hand from behind the head and bring it down to the mat kind of near the middle finger of the hand near to the thumb of the other one. Rotate like you're rolling the ball backwards and then lift your chest up and forward. Think of it, like, single leg kick position with a little rotation, and now go up and back with the leg.

Up and back. And what I think about is pulling with my arms to try to pull forward of the ball. Last four. And yeah. Two. And one. And then bring the knee in. Come up to sitting.

Take that leg across the other leg for a hip stretch. This is really nice. I don't know if you've done it before, but take the ball just to the outside of that leg. And then use the ball like you would use your arms to pull your knee in towards your body. So settle in or allow me to settle in a little tight.

Now Wist the leg that's feeling a stretch, push that knee out into the ball. So we activate the muscle and then stop pushing and pull in a little bit more. So good. Take the ball in the hand closest to me, please. Keep it there. Take the leg around to the side for the mermaid. So you and I will be moving away from each other. Okay. You're gonna lean away.

Put the hand down, the one that doesn't have the ball. We're gonna start to turn the body into a mermaid, drop the elbow down like a single arm pushup. Once the ball finds the ground, roll it away from you. You can go anywhere you want. That feels good in your body.

Start to straighten the arm again, single arm pushup. So we're doing that with some focus. Open the arm back out. Here's where you have to defy gravity and lift yourself off the floor, put the ball down on the ground on this side and side bend. Which arm was the tracer push up or both?

The one that was supported? The one that's landing on the ground. The one that doesn't have the ball. Got it. I'll say it again. I'll say it differently. So we are hinging The arm without the ball lands on the mat, that elbow bends, and we take a rotation. And then once the ball's on the ground, you can kind of explore into a stretch.

I sometimes go, like, somewhere different every time. Mhmm. Start to straighten the arm, the one that doesn't have the ball. So the arm with the ball stays straight all the time, I guess, is a way to think about it. Unwind. Come up. Still that arm is straight, but we're just pushing the ball away now.

Thank you. That's so nice. I love that. And then back up. Last time hinge, touch down. Here's your single arm push up. Just getting you lower to the floor really is the point. Yep. And then roll the ball.

As the arm straightens, you begin to de rotate, pick the ball up when it makes sense in your body. Lift up. Put the ball down. Side bend, we're gonna stay here for just a one extra second and take a rotation towards the ball with the body. You can even feel that you're kind of pulling the ball back to increase the rotation. And then come back and then come up.

Definitely. I guess we'll have to do the other side with it. That felt great. I love that. It's probably my favorite thing to do with the ball. I have quite a few favorite things, but that is high on the list of favorites. Okay. So we had the bottomy bent.

We had the top leg lifted. We had the ribs pulling up off the ball and we had the hand behind the head. So once all your pieces are in order, we'll go, kick, kick, and reach away, and pull, and reach. Try to show that the head is pressing into the hands that the hand is almost pulling up on the head and the shoulder blade is pulling down to create a little traction there and just a very stable and still position. I'm not counting, but I'm guessing four more.

Seven? Yes. I think so. Reach away as you push back. Keep lifting the ribs. You're the one Pilates teacher.

I know that can count, even if you don't. Yeah. Oh, I just so I'm good at I'm good at guessing. So here we go. I think that's it. Take the hand around. Put it down on the ground.

Turn towards your hands. Now think pull your chest towards my chest. Hello. I see it. And I'll lift up. And up. So while you will have a little bit more pressure on the ball in this position, still think of lifting off of it. And we'll do four, three, Two.

Slow is hard, Christie. That's the end. Ben Jenny. Christy was teasing me because she says everything I do is too slow. Not too slow. Just sometimes Just sometimes you wanna rush through it so you don't have to feel your feelings. Oh.

Yeah. Is that a life lesson? Oh, it's getting spicy in here. Hold the ball against your knee. Come on. Yes. You're totally right, actually. Pull yourselves up, settle into the stretch.

Sorry. That was a little short. K. Push your knee out into the ball. And then pull the ball to you and lift, lift, lift, lift, push. So isn't this nice when it's done slowly? Yes. Yeah.

Yes. I'm reading it a lot. One more time. You're finishing class, but I'm gonna go as fast as I want. And soften. Okay. That's that.

The leg that's unwinding is the same side that the the ball is gonna go to. So you've got enough mat to lean out into. So both arms out to the side hinge touch down. Here's where the elbow bends and you're bringing the ball around. Roll it so you're rotating your rib cage torso. Start to straighten the arm.

That gets the body start to move up, starting to move up the arm unwinds. We come up from there. The free arm goes overhead, and then we just roll the ball away. So leaning into the stretch. And then come up and hinge, touch down soft, elbow comes down body reaches around.

Try not to run into my ball with your ball, or you could actually try to, but That might make your stretch less fun. So now straighten your arm unwind. Come up. Arm goes down. Arm goes up. One arm goes up, one arm goes down.

Oh, and then back up. Last time to hinge. Do you ever cross over? Like, uh-huh. I just no. No. No.

Show me what you mean. So drop down. Just let it land. Just cares. For me? Not so much.

It's just not as good of a stretch. So I like give myself permission to just, like, kinda roll around until it really feels nice. Okay. But that might be different for you. Like, it might in that cross position be a nicer stretch in that place than it is for me. So I think You should do as you wish. But slowly.

Take a rotation towards the ball. If you can go as fast as I want. Here's where we talked about rolling the ball a little back to help increase the rotation. And then I think we should do some back extension. I think you teach a really good back extension. Okay.

So put the ball in front of the mat. This is another one of my most most favorite things to do with the ball. So depending on the size of your ball and the size of your body, it's gonna be different for everyone where it goes exactly. For me, I like it kind of up near my collar bones, not so much like it's gonna choke me, but I don't want it to push me up too high is basically what I'm saying. So just support the chest. Being a little forward.

So just a small thoracic extension, upper back extension, arms to the outside of the mat. So right now, we're kind of just resting on the ball squishing it. Mhmm. Now start gliding the arms back, the shoulder blades back, And then think just push the ball forward with your chest. You're not lifting off it so much as you're just trying to roll it. I know. It's also my favorite. It's my favorite too.

It's helping you do that. And then you just return So it's not a, exciting or fancy looking movement, but if you really focus on them starting from the shoulder blades, gliding them back, staying low on the ball, but just trying to move it a little forward, it should be a pretty delicious upper back focused movement and then return. We do that three more times, and then we'll make it a little fancier, but it's still this will still be my favorite. I like simple. So we roll the ball. It's like a reverse chest lift height to always think.

Yeah. The low back is pretty quiet here. Yeah? Or that's the intention. Two more. Reaching out. I'm, like, just squishing the one side of the ball and letting the other side open. Just saying different words, but it all means the same.

And last one. Pulling with the arms. Lots of arm work here. And then stay low on the ball. So once again, just kinda resting on it, get some energy in your legs, lift your forearms and your hands so that the elbows are down on the ground.

Like this, like the breaststroke. Mhmm. Reach now with your arms. The ball will support you. It's a little harder than the one we just did. Take your arms all the way around pinky fingers to the thighs.

Bend your elbows, palms and forearms up elbows touch the ground, and then take it all the way down. So we'll do that again. Elbows stay down. And now what you could you could employ that kind of backward drag with the elbows as the hands are lifting, hands and forearms exactly. Reach forward.

Let the ball help you. Circle all the way around opening the chest. And then it's an external rotation idea to bring the elbows down hands up and then, one more at least, and then you can tell me if you want more than that. Here we go again. Four arms and hands.

Let the ball help you. Reach up so the just the action of the arms going overhead makes the extension harder all by itself. And then elbows down, palms up, And then just return one more. One more. K. I mean, or two. I love it. Okay.

This is number two on my list of favorites. Oh, oh, okay. So forms and hands. Dig, glad those elbows back. Reach up shoulder blades gliding back, away from the hands. Come around. Maybe even thinking of lifting off the ball now that the spine is nice and warm.

And then elbows. And done one more time. Four arms and hands. Spine. Reach with your arms. Sorry.

It back extension. Come all the way around. Bend the arms. Bring the body down. Can you take the arms straight out to a t position a little more simple, but same kind of idea.

As the palm stays down and the pinky fingers come to the sides of the thighs, think of rolling the ball forward towards me, but you can stay on it. And then reach back out and do more of a resting kind of idea. And then arms reaching back, push back towards your feet with your fingertips as your pinky fingers come right to the sides of your thighs. And then reach back out lowering the body. So again, the focus is three more in the upper back primarily, but the arms really working to squeeze, and the arms really working to reach back to the feet will give those upper back muscles Hopefully.

Fair amounts. A lot of a fair amounts of juice. Yes. Should we do one more? Yes. One more makes five. Five is a good number. Here we go. Reaching back.

Reaching back reaching back or 10 for that matter, and then let the arms rest. We're gonna press up off the ball and just reach back to sit down on your feet. Okay. One more thing. Roll up. Come on to let's say the left hand, so I can do left and right.

The right hand's gonna go on the ball. Now it's gonna be moving down the arm. So don't just don't get married to the idea of your hand, having to stay on the ball. We're gonna bend the left arm and just let that right arm reach through. Taking a thoracic rotation.

If you could see my face. I'm very happy. Okay. Good. And then it's another single arm push up. You're welcome and coming back. Oh. And I I'm not really fussy about, like, perfection with the arm.

I'm just letting it do what it needs to do. Okay. And then go under. You can lean into the ball with your arm. Oh, and back. I know.

And You're my friend. Oh, good. Oh, good. And Oh, more or is that good? That's good. K. Chant backwards. So getting squared over that straight arm and then allowing the arm to bend.

And again, just allowing the body to go with the ball leaning into the ball when it makes sense too. And then pressing with the arm and coming back. And bending and just letting the arm glide along the ball to find the rotation in the spine and pressing back to the hands and knees position hands and hand and knees. I guess is more accurate and going over and coming back. And then we'll just bring the ball with us, sit back towards the feet.

Take the arms up. Take the ball in the hand closest to the ocean. Put it down. Push it away. Reach up and over. So again, you make it feel good in your body.

So it doesn't have to be super big. I think more up and then just a little bit of rolling with the ball. Mhmm. And then come up. Change hands at the top. Lift the spine up and just allow the movement of the ball however small or big to take that body into a side stretch.

Should you do one more? I think we should. Come through center. It feels change hands. Reach over. I'm letting my pelvis this time, I didn't last time, but this time I'm letting my pelvis lean off to the side away from my heel, so I'm not centered anymore.

It feels very good. Very good. And then back, who says we have to always be following every single rule? And not me either. I don't even know who makes the rules. Over, over, over. I have a small idea, but there's something to be said for pleasure. Yes.

Come all the way up. Take the ball up. Take the arms forward. One more thing. Bend the arms and lift the chest into the ball through your pulling it towards your body, and then just easy let it just be soft. So expanding through the chest, through the heart, through the breath, and softening.

One more time. Pulling. One more time, soften forward. There is a small childlike piece of my brain that wants to throw this ball at you right now, but I'm gonna refrain. Oh. Oh. Go for a minute.

No. We are softening. Oh, softening. We risk Yeah. That was wonderful. For me. For me. For us. Hopefully, it was wonderful for you too.