Quick, Zesty Wunda Chair

Hi there. Let's do a quick powerful workout using the one to chair. First of all, I have a set just on one spring right now. I'm on one spring on three. So that's one of the heavy springs. And my intention for class is to do some more ranges that you often don't get to feel, explore more ranges that you don't get to feel with the wanted share. So have fun. Okay? Let's begin standing, looking at the pedal.

And measure your your distance by maybe putting one of your feet up against where the pedal would land and then your other foot about that far away. So I'm about that far from the reef, the one to chair. But you'll decide once you get started. So first stand nice and tall, fill your chest open, feel support from your core, feel where you are. Let's take a breath, and let's start with a roll down.

So rolling through your head, your upper back, and then try to feel that you're keeping your pelvis forward as long as possible. Check-in with your knees, make sure they're not turning out. And then when the time comes, you're gonna reach around and you're gonna grab that pedal, and then push yourself down. Feel that your shoulders are plugged. Round up, and push down. So the focus here is lifting up with your abs and your breath. So I like to use an exhale to lift up.

Still keeping your shoulders gently away from your ears. The spring is quite light. But the the key here is to work against that spring to create a connection to your core. Just one more time there and then roll yourself all the way up to a standing position. This time, let's take the arms up Let's stretch over to one side, look up. Take the arm up and stretch over, look at the hand, and then two arms down, we'll roll down again.

So same idea. Look at your body, check-in, catch the pedal with your two hands, and push down. Use the exhale to round up engaging those abdominals, shoulders, think about all your things, breathing. One more time. And round and roll all the way up. Again, take your arms up, big stretch. Reach over.

Look up. Two arms up, reach over. Look up. This time, two arms up now. A bit of a backbend, press your pelvis forward.

Open your chest and look back up. Adding on, we roll down. Catch the pedal with your hands. This time, push about halfway down. Still flexing your spine here.

Find your right hand. Put your right hand on your pelvis on the backside and then rotate open looking up toward the ceiling. Opening your chest, feeling your abdominals engaged still, we round up from here, and we push down. So keeping the eye gaze, so you're continuously trying to open and rotate here. Still using the exhale, to lift and still keeping the shoulder away from the ear. One more. Find the middle ground, two hands down.

Rotate in the other direction. So put your hand on your hip, rotate open your chest, and we're gonna round up and reach down. Lots of abdominal engagement there, really creating a powerful connection to your core. And one more time. Two hands down. Push all the way to the bottom if you can. Just make sure your fingers are not, tucked. And then let your shoulders lift up by your ears. Pull your shoulders down. Round yourself all the way up.

Alright. Let's move into our footwork. So for footwork, you're going to want two springs. I'm going to do one on four and one on three. You choose. Okay.

So have a seat on your chair close to the front edge. Put your heels on the pedal and really stand on your heels for a little bit and feel where you feel secure. Take your hands behind you. Try to find the edge of the the roof. This is not a reformer. This is a wonder chair.

The edge of the one to chair and actively use your arms, lift the legs up and press down. Feel the control. So an option one could keep the arms just like this the whole time, but we're here to progress and find some variety. So as you continue moving the legs, can you find one arm and reach across? Change. Reach across.

So I'm supporting, with the the one hand stay still. The other arm reaches across nice and straight forward and across. My eyes go with the movement, and I'm continuing to work here my legs while adding variety with rotation. Here we go. One more time. Beautiful. Push down. I like to make the change on the down push.

Tows are gonna be on the pedals. Sit up nice and tall. Same beginning hand position. So hands are behind you. You can tent your fingers and just feel that they're working a little bit.

And here we go again, up and down. This time, we'll do a couple with the hands like that. Feel that you've got it. And then decide, can you lift your arms? Palms facing up straight arms to the side. Keeping that same idea, let's add rotation as we push down, rotate.

And rotate. So I'm doing a spine twist, feeling my upper back engaged, and still working the legs here. Two more, please. And one more. I lied because we started that way.

So there's one more. Two hands down. Make your v position. Hold for a moment. Feel. Open your chest. Feel your abdominals tucked in.

Now here's where we get to play a little bit. We're gonna press down and up first. Keep the arms where they are for the first few. We're gonna add an arm reach and a little bit of rotation and a little bit of extension. Are you ready? So we go down.

One arm stays. The other arm reaches up on the diagonal, rotate around, look up. Come up. Down, rotate around, look up. Now fast and furious, here we go. Ah, not really. So use both arms.

Use your breath. Find the freedom and the joy in this movement while still staying in control. Boy, my legs are saying, hello. This is hard. We'll do one more on each side, please.

And then we change. Okay. Press down. Step your heels onto the pedal nice and wide. Really feel that you're powerful on your heels. Again, chest open. Same starting position with your hands, whatever suits you. Hopping down here.

So this is the option one. The option two, we're gonna work on slipping into a bigger shape. What does that mean down? Ground through one hand, reach around like we did in the previous position, push into the heel of your hand, look up even more, undo it. Other side, press down, ground through the heel of the hand, rotate around, look up even more and around now with a little bit of tempo. Here we go. Papa.

And Papa. So I'm really leaning back into the arm, and I'm using the arm to help create a little bit more range, a little bit more power. And one more time before we add on, here we go. We find that same shape we stand on the feet. We push through the arm.

We lift the body up. We have a seat. Other side, we lift the body up. We have a seat. Nice opening through the hips there. We lift the body up.

Then we have a seat. And one more time, lift into a nice backbend, and have a seat. Yes. Let's return to your small v position. Right from here, push the pedal down. You're in a v position.

We're doing going to do some arm work right away. So hands are on the front edge of the one to chair. So lip your body forward. Open your chest. Feel that you're upright.

You're using your arms for your triceps here. Yeah? Now hover those feet up, whoop, tricep dips. Here we go. This is frog back. You're opening the heart the whole way through. The shape of the legs remains the same.

Your upper back is working. Both arms are working, you're breathing, and you should feel some nice sassy work there in those arms. Press up, feet down, have a seat. Take a rest. Let's step off of the one to chair.

I'm gonna adjust the spring, so I'm on two springs on three. So a little bit less. If that's where you already were, you'll keep yourself there. And let's work, pike forward with some variations. So two feet go on the pedal, high up on the tip toes. Take your hands to your front corners.

Lean into your arms first. Flex your spine. Really feel the power there. Engage your abdominals. Hover off the bottom.

The spring's gonna push you up if you're light like me. I want you to use the spring to create a little bit more feeling as you lift up. More flexion. And then you actively push down pressing your pelvis forward and a little bit of a push down, pressing the pelvis forward, maximizing the flexion of the spine, Now here, we're gonna hold the middle range. So press your pelvis forward. Check-in. Can you lift your right leg up?

Hold the position. Take your right leg across the other leg, squeeze your inner thighs together. That's option one. Straight in the knee. That's option two.

I've got two straight legs. I'm twisted. I'm gonna twist a little bit more of my pelvis around, kinda like a shakira move, and then I'm gonna lift up and down. And looking the direction of your legs, One more time. Middle range, two feet there. Take a short pause.

Here we go. Other side. Lean into the arms, flex your spine, look in the direction of your legs. Curl up stay. Make sure your feet are secure. Lift the other leg, reach it across the knee could be bent, or the leg is straight, squeeze the inner thighs.

Round your spine a little bit more. Here we go. Really tapping into those obliques. And two feet on the pedal, gently lower down. Carefully step off of the one to chair.

For the next series, we're going to be lying on our back. If you need a mat, you might wanna put that down now. Otherwise, and one spring. So one spring, I'm on one on three. Okay? So let's just have a quick little seat down here. I think that knowing where to be is sometimes a little bit tricky. I tend to just put my feet inside of the chair, roll myself back, and then I find where where I wanna begin is with my legs straight, or when my legs are straight, I want the back of my ankle on the bar, so it's not my heel.

That way, I have some some stuff to pull with. Placement is with your two legs straight, and you wanna feel that it's like behind your ankle that is on the pedal when you begin. So that when you bend your knees, your feet feel securely on the the pedal. So pull down using your hamstrings and up. So I want you to control this, but I'm looking for a bit of tempo here.

So can you keep the control and just bend and straighten your legs and feel the hamstrings. Now, let's go with just right leg. The other leg is up. I am making noise with that spring. Maybe you are too with yours.

And one more, just one leg, lots of hamstring work, and now the other side, so you can just take the other leg to tabletop. And just I find this to be really quite lovely to feel the difference between my two legs. There is definitely a difference for me from one to the other. So try to iron those out. Two legs are back on the pedal. Turn out.

In turn out, bend knees pull to floor. Good undo that. Rotate to parallel. Repeat. Turn out, pull down. Good. Let's make a circle out of it.

Turn out, pull down, rotate to parallel straighten legs. Turn out, pull down, rotate to parallel straighten legs. Turn out. Pull down. Rotate and straighten. One more time. Whoops.

Turn out. Pull down. Rotate and straighten. Now Turn out, we're gonna stay in turnout, pull down, and stay here for a moment. So pressing down through both feet to keep the pedal grounded, feel your ribs heavy, your pelvis heavy, open your arms wide. Palms facing up, just feel really grounded here for a moment. Can you keep the pedal down with one leg? So could you keep that pedal down and lift one leg up, feel the power feel feel where you have to pull from? And then the other side, feel. And one more time on each side like that feel. Good. So now we're gonna play a little bit with movement of the upper body while stabilizing the lower body. So let's rotate the legs to parallel.

So I got my heels on the pedal and my knees are bent like a pelvic curl. Keep the pedal down. Okay. So just try rotating your upper body a little bit by reaching one arm across. Just feel how that feels. Yeah. One arm across to the other.

And then one more time, one arm across. Beautiful. Now we're gonna change it up. Oops. Left leg goes out to the side, right knee up to the ceiling. So left knee is out in the opening position. Right knee is up.

Push down with the right leg a lot as you roll yourself over. So I'm rolling toward my left, so I'm pushing with my right leg, rolling my body onto my left side. One more time, rolling my body on my left side. Now try to be real, correct, real, real with yourself. Push down with the other leg that's open.

Keep that leg as the primary, worker. You can put your other toe on your your outer ankle if you're your inner ankle if you want, or just keep it on the bar if you need to. But try to keep the pedal down as you roll over. I will tell you if my pedal doesn't pop up at all. I'll be surprised. It just did. If your pedal pops up, don't be surprised.

We're just trying to keep some intention around hip engagement, hip work while doing other things. So one more time here. That's so hard for me specifically on this side. I'm just rolling to my side body and then unraveling. Put two feet back on the pedal, allow your legs to straighten for just a beat.

Same thing on the other side, bend the knees. Right leg goes out to the side here. So make sure you feel cure with that position. Left heel is on the bar knee up. Yeah. So push through left leg.

That's the one that's easier knee up to push yourself over to your side. Hello. And unwind. To push yourself over and unwind and one more time push and unwind. So now all the weight is on the right leg, the one that's open. Use the other foot if needed or don't if you wanna challenge yourself. So we're gonna ground down as we roll over and come back through.

I know I'm having fun with you. I didn't expect that speaking and doing it's tricky to do. So I'm using my toe just to kinda help me remember to use my right glute and outer hip better while I do this. And one more time, fun, fun, fun, Good two feet are on, the pedal, straighten your legs. Take a breath.

Hug your knees into your chest, and then just roll yourself up to your side or to your side and up. So for the next piece, I would like you to be on one spring on four. So that's, the heaviest light spring or the heaviest of a light setting you can be for the pike forward. So we're gonna work quite hard here. If this is not enough spring, you'll adjust as needed. So stand on your pedal. Two hands on the forward corners, lean into your arms.

And here we go. A lot harder than with all that spring like we had before. Up. Use your breath. Use your abs. Find your way. And three more here.

And one more, please. And we'll rest that. So for this next piece, we're going to work the legs a little bit for stretching as well. So I would like to have two springs on three, which is my suggestion. Okay? So Step down onto the foot pedal.

Let's take the left foot forward. So it's as if you were going to do the lunge forward here, but we are going to focus on stretching and just isometric positioning here. So first, just feel both feet. Yeah? Press your pelvis forward, use your glute of your standing leg, the one that's on the pedal, lean into your front foot a little bit, feel what that feels like and undo that. Now if your knees don't like you to be this bent, then you'll modify and you'll do this differently. But if you're okay here, I want you to lean into that front leg. I want you to feel the integrity of your body and just hover off the bottom and stay here.

Making this an isometric hold here and really holding and learning power in your deep squat position. Can you be here? The heel is grounded. The knee is directly over the foot, not beyond the toes. Now take your arms out in front of you and rotate to a nice open twist in the direction of the leg that's forward forward.

Make a change, backhand, maybe goes down, top hand goes up. Gentlely come down from there. Swivel your bottom foot so it's flat on the pedal. Take your other foot so it's about in alignment with your arch. If you do yoga, this is kinda like a warrior pose. Standing on the bottom foot, feel your pieces. Lean into that other foot, Curl your pelvis underneath you so you're really using your glute. Decide, can you hover up here just to hover? Looking for a hover.

If you can, you may touch the the reformer with your or this is not a reformer. This is a one to chair. You may touch the one to chair with your hand and reach up and look up and breathe. So again, this is more of a stretch than anything. And I'm not holding all of my body weight.

I'm holding some of my body weight and gently come down, and let's change sides. So two feet are on the pedal. Take your right foot forward. Shift feel. Square your pelvis.

Feel your pieces. See if you can shift your weight to that front foot and hold. Make sure your back leg is working too. The glute needs to work to make sure that you get that nice support and that you're open through the hip here. And then can you rotate around? Beautiful, breathing in.

And breathing out. And can you take the arm down and look up? Breathing in and breathing out. Gently come down. Shift your bottom foot so it's flat on the pedal.

Take your other foot so it's in alignment with your arch. Lean into it. Again, you could just stay here and make it a stretch. But if you are ready to push this a little bit further, you lean into the foot. You hover yourself up. You might touch the one to chair with your hand, and you might reach your arm up. And you'll hold and breathe.

It's a lot harder than it looks if it doesn't look hard. The hold. Beautiful. Gently come on down and we'll step. Off of that. Final two pieces with just one spring.

I'm going to go with one spring on four. Quick little side body stretch here. So you're gonna just climb up onto your window chair. Hand is right there in the middle. Two straight legs.

So one leg is forward, one leg is straight out. Find where you feel is like a basically a straight line. Here, upper body and lower body go over. Upper body and lower body lift. Upper body and lower body go over and upper body and lower body.

Left just two more. Nice big side body stretch. And one more place. Nice big side body stretch. Come in, and let's do the other side.

So we just spin to the other side. You have a straight leg forward and a straight leg out. Whoops. Hand is right about in the middle of the pedal. Finding your way in where you think you're in a straight line. And then upper body and lower body go down. And upper body and lower body reach up.

And again, So I'm thinking about lifting both legs as I lift up. And I'm thinking about allowing my legs to reach over or down as I go down. One more, please. And gently come on out of that. Put your pelvis right in the center of the platform, press your put your hands on the pedal, and try to set yourself up so it feels like you are in a plank position. So hands are basically underneath your shoulder.

Energize those legs. Let's just lift to a beautiful back extension. Lower back to plank. And again, lift to a beautiful back extension and back to plank. And one more time, lift, and back to plank.

Carefully slip off, slip off of your chair. Stand on this same side you slipped off on. And just take a half roll down so your hands will be on the one to chair platform somewhere. And try to bring the top of your head in the direction of the chair. So the top of the head is there. You're rounding your spine.

Drawing your belly in, just feel. By curling your neck just a little more, I'm not putting weight on my head right now, but I am feeling the top of my head, breathing in, and breathing out, bend both knees, roll yourself up. We'll do that just one more time. Inhale, you'll roll down. You'll put your hands down, bring the top of the head to the one to chair, the elbows bend.

I'm feeling that connection of the top of my head as I breathe in. And as I breathe out, bend both knees, and then bring yourself upright. And together, let's take three breaths feeling your body. Mailing your chest open, letting go of the work, and finding the path to the rest of your day. Thank you so much for playing.