Full-Body Restore Reformer

Hi there. Sarah Berticelli here. Today's experience is going to be grounding a bit of a workout and a little bit of playing with working the edges and stretching the edges of our body. Let's get started. So here we are on the reformer, and I have got one blue spring on a hook. My feet are right underneath my hips, but my body is close to the reformer.

I wanna be close enough to where I can almost sense or touch the foot bar. Now if your foot bar doesn't lock in, don't push into it, please. I don't want you to knock it over. But feel that you can sense maybe the foot bar or the reformer. And then let's stand tall. And feel yourself for a moment.

Feel where you are today in this moment. Take your arms up as high as you can. Look up at them. See if you can stretch your body a little taller, lift your shoulders even. And then let them settle. And then again, lift, lift, lift, and then let them settle, take your arms down.

Roll yourself down articulating through your back, check-in here as you begin to roll to touch the carriage here and try to keep your legs as close to that foot bar as you can until your hands touch down. Once your hands touch down, round a little more through your back, feel your shoulders away from your ears. Feel your neck relaxed. With this connection, can you pull your legs and your pelvis closer to the book bar without actually moving your whole body forward? We're sort of sandwiching. Let me tell you. My abdominals just said, good morning.

And then we're gonna roll back up, please. Standing nice and tall, and then take the arms up this time. Stretch over to one side, other arm down. Look at the hand that's up. Two arms up.

Stretch over to the other side. Look at the arm. That's up. Let's do that again. Breathing when it makes sense to you. Hopefully, you breathe. That's a good idea. So remember, as we experience these movements, make sure you're listening to your body.

Take your two arms down and we'll roll down again, trying to keep that intention of keeping the legs close to the reformer bar. It's going to move, but do your very best. Feel your neck relaxed. Once your hands touch the reformer, push into the hands, shoulders are plugged, round through your back a little bit more. Dig deep here and then roll up.

Next time we are gonna move, take the arms up, big stretch over breathe, reach up. Big stretch over, look at your hand. Enjoy the movement. Again, breathing and reaching, playful and exploring, reaching. Good. Take two arms down and roll yourself down. Again, find that same spot where you touch the reformer, you now connect to the reformer, engaging those abdominals, first push out with your arms.

Second, extend your back and go a little further than where flat is. Chest is gonna go down big extension there. Now, plug the shoulders, bring your body up to a flat line, diagonal line, round through your back as much as you can, keeping the reformer out. Continue rounding through your back, bringing the reformer in, finish the movement with the arms. Here we go. Arms, extend to flat. Keep going.

Good. Plug the shoulders round the back. Allow the arms to come in, repeat, reaching arms, stretch body. Lift up a little bit round, round, round, round, round, and touch the stopper. And lift yourself off.

And we lift up with the arms. We side stretch. And we side stretch again. So just feeling that transfer from side to side, allowing the side body to get a little attention here early in the workout. Two arms down and roll down, adding on. So once you connect to the reformer once again, feel that powerful shoulders plugged, neck relaxed, lift up.

Arms lead the way. Reach out to where you feel like you're in a flat back here. Feel that the shoulders are plugged on the back body and those abdominals are supporting you. Stay here for a bit. Let's slide the right leg backing up using your glute back there. Slide the other arm forward.

Tap hand and foot. And here we go. Hand and foot down and lift. Trying to keep the carriage somewhat still and just being a paying attention to stability, cross patterning. Hold here.

Can you take the arm and the leg out to the side back to where it came from? The arm and the leg out to the side, back to where it came from, one more time, out to the side, back to where you came from, hand and foot are down, reach deep into the stretch, round yourself all the way back to the stopper. Let's prepare to do that on the other side. So reach forward. Feel a nice flat back.

The other leg goes back and up, and the arm reaches forward. Try to make sure your shoulder supporting arm stays plugged. Tap hand and foot down. Sometimes people ask me what plugged means. It means your shoulder is on your back body where it belongs. Lift and hold here. Take your arm and leg out to the side, back where it came from.

Supporting with all your parts here, back where it came from, and we're gonna do two more. And you're endeavoring to keep the carriage still. Although, there's little wobbles. You'll see that in me. Hand and foot down.

Good reach into that over extended position where you go down as far as it feels good to you. And then round your back in all the way to the stopper. Reach back out again to flat back this time. Just one hand. How about right hand? Right hand threads through between the reformer and your arm.

Look at it. Look at your hand and keep reaching with your arm. Hi there. Now we're gonna go just a little bit down and we're gonna try to round in with that same amount of reach and a little bit out and rounding in. And we'll do a few more there rounding in. And rounding in.

Reach forward two hands on the on the reformer bed again. Press out as far as you'd like. It's okay if you're overextending, if it feels good. Round yourself all the way in, shoulders are on your back body, reach your arms forward, find the flat back again, other side. So the left hand now is going to reach in the little hole between the reformer and your arm and keep looking at your hand and reaching a little bit more actively stretching the back body here, rounding with an exhale, and reach forward. Rounding in, really feeling that you're continuing with that reach through your arm, rounding in, and one more time, rounding in, and reach.

Two hands on the reformer once again, reach as far as it feels good to you, round and roll yourself all the way in. And we're gonna come up to a standing position, and then go around and sit on the reformer. So for footwork, generally, I like to use three reds in a blue, but I'm gonna do some creative things here. So I'm going to suggest that I'm going to work with three red springs. So whatever you do for footwork, Maybe you'll go down a little bit or maybe you'll challenge yourself and use your regular footwork spring.

It doesn't really matter, but you'll just have to make sure you listen to your body. So I'm gonna lie down now on the reformer. Settle in. Take a moment always and make sure that you're in the right spot for you. So you've got equal space in all your parts. Your heels are on the bar for me.

I'd like the back of your heel to be on the bar right now. We're going to do a little bit of lifting before we go into the footwork. So feel with the back of the heel on the bar and pushing down, waking up my hamstrings a little bit. And I'd like you to really feel that you can't push out at all right now. K? So push down with the heels and pull with the abdominals, your spine into flexion. What do I mean? Down with the heels, tuck your pelvis a little bit, feel the flexion of your spine go all the way up, but keep that downward pull with the heels, trying to almost bend the knees a little bit more, and then roll yourself back down. And then again, downward pull, curl all the way up, stay here.

So I'd like you to really work on using the abdominals the whole way through for the pelvic curl, So here's what I'd like you to think about. Right now, you're in a little flexion of your spine unless you fully opened up. I want you to keep that little bit of flexion. As you lower your body down, your head lifts the shape stays the same. As you lift your body up, glutes are propelling the movement, abdominal stay strong.

We lift right back up to the same shape and down. So it's like a rocking and a rolling and lift. And down. So I'm lifting into the bridge position. Backs of the legs are working. As I come down, I'm in a abdominal curl.

My arms are reaching. I'm looking at my feet. Use the glutes and hamstrings lift up. And feel the abdominals as you come down one more time. Use the glutes and hamstrings come up and feel it when you come down, rest.

Hug both knees into your chest for a moment. Take your legs to tabletop position, two arms reach to the ceiling, and then hug your body with those two arms for a moment. So feel like you're really trying to squeeze those arms across your body as you take your legs from side to side. So again, my legs are just rotating a little bit side to side, and I'm keeping my upper body quite grounded. That's what I'd like you to think about. Just breathe when it makes sense here. Good.

Now let's let go of that for a moment. Lakes are back at table top. Let's reach two arms up to the ceiling. Okay? Now we're gonna take that same rotation, but I want you to reach opposite arm across as you pull the other arm to the mat. And we change. So the legs go to one way. The opposite arm, the arm reaches in the opposite direction. So I'm twisting myself up here.

And now we do that without thinking about it. Change. Change. Change. So really actively grounding through the one side of the upper body while rotating, but more importantly, thinking about the reach of the arm that's lifted. Keeping your knees together somewhat although I don't want it to be all about being perfect. It's about enjoying a funky twisted up movement that hopefully will make you a little bit more, your abdominals a little more accessible in quick movements. Hug your knees to your chest, and we're done there.

So heels are on the bar. We'll begin with our traditional footwork type stuff. Heels are on the bar, pelvis is grounded rib cage heavy. Arms are resting. Make sure you're gazing up rather than down at your feet. Of course, check-in and be sure that your feet are in the right position, though.

Press your legs to straight a couple of times here. So I'm gonna change things up quite a lot here with the footwork and the spinal positions just so that you can feel your body working in different ways. So one more like this, and then here we're gonna do a mini spine twist to the right. So my pelvis and my legs swivel to the right, my feet are still grounded on the bar. Press out and in just like that.

Good. Breathing and moving. Come in, change the direction of the knees and the, or the knees, pelvis, and feet. Press out. So I am letting the pelvis rotate a little bit.

Good. Come back through center, legs are in parallel. Right arm reaches up and across body. So you're actually from the shoulder blade rotating. Press out and in like that. Head stays down, arm is reaching with intention.

Change which arm is reaching, left arm across. Feel what that feels like. So actively lifting the shoulder blade, actively reaching rotation of my upper spine, Good. Let that go. Let's do both together. Are you ready? Both legs to the right.

Right arm reaches across out you go. And change the direction. Both legs to the left. Left arm reaches across out you go. And come on in, and we'll do all that same stuff from the toes. So place the toes on the bar, feel all your parts out you go.

So pressing out and in, feel the back so the legs initiating the movement, check-in with your body. Let's do one more here. And then here we come in. We're gonna swivel both knees, toes, and pelvis to the right. Make sure you're secure with your feet and that you feel safe here.

Ideally, you're just learning to work your body in different ranges right now in a safe environment. Come back in, change directions. So I'm doing about three in each position. And just feeling what it feels like. Good comeback to center with the legs, right arm reaches across.

You're rotating at the spine, the upper spine. Three times, legs stay centered. Do the other arm, please reach across three times. Finding a pace. Certainly, if you need to do fewer or if you're comfortable working faster, that's fine too. Good. And let's do both at the same time.

So legs go to the right, right arm reaches across. Twist it up. I was joking when I was thinking about this, it's kinda like a twisted sister. Here we go. Let's go the other way. Three times. So twisting up the body a little bit, using different parts in a very safe environment.

Good. Come back through. So no twisting in the small v position. Here we go. Zip those thighs together. What I find after doing that, which I think is quite lovely, is that I'm more connected to my hips, So it really satisfies my need to do hip work in some ways. And it makes me just more grounded right now in this, like, externally rotated position.

Here we are out and in, breathing and moving. Good. Come all the way in. Let's put the heels on the bar in a wide position. Flex the ankles here. So feel first all your pieces organized and then begin pressing out and in.

Find your breath, please. So remember to keep those external rotators active from the top as you bend. So try to feel that you're controlling on the way in. Let's swivel a little bit at the hips. Stay out. Turn the knees and toes in. Bend in.

Press out. Turn out. Turn in. So you're doing a little hip swivel. Out and in. Now if your feet are not in the right spot for this to feel comfortable for you, feel free to adjust your feet on the foot bar, or don't turn in if it doesn't suit you. But life is sometimes turned out and life is sometimes turned in and sometimes it's in parallel.

So working all the fibers is important. I've landed in turnout, bend the knees, come in. Put your toes back on the bar for calves. So find a position that suits you narrow ish. Right? Let's press out and use those feet down and up.

Remember to take this time now while you're not thinking about other things to revisit is my rib cage grounded? Are both feet working? Am I using my inner thighs? Good. Have I forgotten to breathe? Good. Let's go into some prances now.

So press and change. Sometimes I like to do these slow and methodically. Other times I like to really just kinda pick up the pace and enjoy more of a running sensation. So feel free to pick up the pace if it suits you. That's what I've chosen to do today.

Make sure you're breathing. Just enjoying the continuous movement using your feet. And let's go ahead and hold a stretch. So adjust your foot so it feels yummy to you. And let's just take a couple breaths here.

Enjoying that foot ankle, lower leg stretch. And if you're familiar with my way of teaching, you know, I'm always about finding wiggle room and finding the pleasure in a movement. So Feel free to just make little internal adjustments and see what you can feel here. What feels good to you? What you can find here. Change which foot you're on.

So just adjust your foot so it feels secure and comfortable. And just breathe in here and breathe out. And play with little movements, perhaps from your pelvis, your foot, or maybe stillness is better for you today. Breathe. And then we'll press up. Bend the legs in. Give your body a hug, hugging your knees to your chest.

And then let's rock a little side to side. Maybe a little forward and back if that suits you. And then let's roll ourselves to our side. And then up to a seat here. So going to move into some interesting quadruped work. I would like the foot bar to be all the way down, and hopefully your reformer allows you to use the foot bar like that.

If not, you'll have to modify a little. I'm shifting my spring to one spring, and I am on one red spring. It could be on a hook or a button, but one full spring. If it feels too hard, you'll lighten it. If it feels like you need more support, you'll make it a little heavier.

So we're going to come up onto our knees right up near the edge of the reformer with your hands on the foot bar. So what I like about this is we can play a little bit with, movement in and cross patterning. It's quite nice. So feel that you're really levitating up out of your hands, supporting your body, using your abdominals, using your body. So start by pushing with your arms back as far as it feels comfortable. Think about keeping your legs stable. So my leg shape, stays about 90 degrees, hips, about 90 degrees, knees. And try that a couple times.

And then keep the carriage still for a moment, so I'm as far forward as I can be. And now I'm gonna keep my arms where they are, and I'm gonna push back with my legs a little bit. And come in. Now I would like to push back with the legs and then continue until it feels like my body is about straight. And then I'm gonna come in with my arms and in with my legs. So check it out.

Pushing back with the legs. Now I've got I I kinda can't go much further right now, and I wanna continue going back with my arms as far as I feel comfortable. And then I'm gonna come in with my arms. And in with my legs. So legs first, how far back can we go, use the glutes, and then push back with the arms, and then in with the arms, keep going. Keep going.

Keep going. And pull in with the legs. One more time. Back with the legs. Push back with the arms. Come in. Forward up over the bar if you can and in with the legs.

Good have a seat in a rest position, a child's pose of sorts. Give your hands just a little bit of a break. And now we'll work on some cross patterning there. Come forward again. Make sure and bring your knees all the way to the edge once again. And feel that you're standing over your hands, on your hands.

You want them to be about shoulder width, not too wide. So here, let's take the right leg back wherever that lands for you. So mine happens to wedge right up against the shoulder rest. It doesn't need that. It can be anywhere. Ultimately, we wanna be able to lift that leg up. Yeah. So keep your weight now on right hand, right leg is back. The other arm reaches forward.

So we're gonna try I'm just gonna readjust my hand. We're gonna try to keep this shape and move with the arm back. And in. Now if you feel happy here, you're gonna lift your leg up and move back and in. Good. So you're gonna see how far back you can go and how close to the stopper you can come. So lots of things going on here.

We'll do two more. All kinds of balancing games. Now, certainly, you could put a hand or a foot down if you needed to support yourself differently. Foot down, hand down, knee down, take a quick pause before we go to the other side. As you come back into the position, make sure your knees are right up against the edge of the reformer that gives you the most space to move. And then set yourself up so you've moved back a little bit.

Feels like quadruped. Slide now the other leg, that would be the left leg back. So again, you just find your spacing. Mine happens to just wedge there, which feels kinda nice. Now the other hand, it's logical which hand has to lift. It's my right arm.

There we go. We're gonna slide back. And we're gonna pull in. Now, if you feel you can do it, you're gonna lift that straight leg up, so you have an arm and a leg lifted as you're moving the spring with just one arm. It's a lot going on here, my friends. Really beautiful work. Two more.

And one more. Good. Two hands, two knees down. Take the carriage in. Good. Give your wrists a little bit of break shake them out. We're gonna do a little bit of twisting work.

So I know this it's a fair bit of wrist support, but the only way we get better at using the wrist in the hands is by using the wrist in the hands and just choosing when you need to take a break. Okay? So I'd like you to I'm gonna angle my body to my right, which means my left arm is going to be on the corner of the foot bar. Okay? Now should I need extra support? I'm gonna put my hand somewhere on the frame. But if I don't need extra support, then I won't. So now I'm gonna bring my knees more back underneath me like they were, and I'm gonna stand on my hands in a twisted position. Right? And we're gonna try to go back as far as we feel comfortable with the legs. And we're gonna round and pull in keeping that pressure through that one long straight arm that's across side across body reach back. And we're gonna pull in.

Now if you choose to accept the challenge, you're gonna remove the other hand and put it on your pelvis, and you're gonna pull in keeping that energy through that long stretched arm, inhaling back, and exhale energy. Beautiful. Inhaling back. And energy through the arm, just one more like that, please. And pulling in. Beautiful. So let's go to the other side.

So my legs actually stay still. I said angle body, but legs stay still. The body twists in the direction of the left. The right hand is on the corner of the bar, and then you're gonna come up onto that arm. The other hand can assist if needed, and we're gonna push back as far as we feel comfortable here.

And then we're gonna keep the arm. So that strong right arm, and we pull the body in. So let go with the other hand if it suits you and pull in. I just like putting my hand on my pelvis It also helps me to remember to curl from my low spine. It gives me just a little feedback where I'm going. Nice. We'll do two more here, strong energy through the arm, and one more.

Powerful movement. Beautiful. And let's go ahead and rest that. Wonderful. So lots of kneeling work in this series. For now, I'm gonna take a little break from being on the knees. And ask you to take a hip and hamstring stretch just on the side of the reformer in a nice, gorgeous, comfortable way. So talk one, one foot goes up against the shoulder rest and just come into a lunge.

So let this lunge be what suits you today. Do you need to work on standing tall and finding your stability here? Do you wanna work on sinking in and enjoying the freedom of a stretch? You do you. Go with what feels good. I'm gonna go into this sinking position because that just feels really nice for a moment. Mhmm.

And then I'm gonna come back up and stand for a moment on my two legs. So I feel without using my arms, that I can now lift up and out of that stretch. So if one of those serves you more than the other, stay with it. Otherwise, you can go down and into the stretch, and then you can lift up and lift out of the stretch, if you will, or lift out of your legs and your mind. So sinking into a bigger split here, and then lifting up. And let's go ahead and shift to the other side.

So stretching to me these days is really a lot more personal. My ideas are guidance for you. Take your foot up near the foot of the reformer, slide the carriage back, and bend. So traditionally, this lunge is taught with a bit more balance and stability in mind. I'm standing on my legs, and it's a wonderful opportunity to learn how to be But sometimes it's nice to settle in and not work so hard and find the edges of stretch of tissue that needs to be stretched.

So I encourage you to go there if you want to. And I encourage you to also consider taking strength and then sinking in if that suits you. So all of those are option. This is your opportunity to either explore with me or choose and stick with it. One more time, one more breath wherever you are.

Beautiful. We have a couple more kneeling exercises that I'd like you to do and, for arms, primarily. So I'd like to work with a red spring and a blue spring for pushing. So we'll be on our knees with our knees very far off the reformer edge. Your hands are gonna hold in the outside on the outside of the bar if you're able to, so you can promote external rotation, really working on shoulder stability here. So we're gonna flex the spine really tucking the ribs back and making sure that you can keep that spine flexed.

What I would like is for the head to touch the foot bar. So if you have to move your body a little bit, forward back, whatever to do that, please do notice I am in a rounded back here, though. I'm not asking for a flat back here. It's a little different. Than what we do sometimes in this position. So flexing the spine, flexing the neck, head touches the foot bar.

Arms are on the outside of the bar. Extternally rotate the shoulders. Plug them away from your ears. Keep the plugging as you press out just a bit. And come back in. Now, I'd like you to straighten your elbows all the way, which does require the shoulders to upwardly rotate, but what I don't want is for your shoulders to lift up by your ears when you do it.

So can you think about shoulder blades down, lower mid trapezius is working, externally rotate. That means elbows in. Press all the way to straight, allowing the tissue underneath your underarm to stretch, but the tissue around your neck area to still be down away from your ears. Keep practicing. So one way to learn how to stabilize the shoulder blades a little better on the back is actually to maintain this flexed position right here.

Sometimes when we pull the shoulders away from the ears, we do so by moving the rib cage. So you wanna be able to feel that you can move the shoulders without moving the spine. K? Take a break if you need to. Try again when you're ready. I'm back with you.

Head is touching the bar, elbows are in, shoulders are away from ears, and we're gonna do five. So moving quickly is nice, moving slowly, sometimes is necessary. Using Bull farms equally is ideal. Less spring is always an option. Let's go ahead and rest.

Shift off of the reformer. For the next exercise, you'll want one red spring. And we are going to do a little exploration. So first, will you stand with your two feet down and be right at the edge of the reformer carriage. Right? And then you're gonna look at that shoulder rest over there.

And you're gonna reach out and hold the shoulder rest and your hand just across from it. Now I'm still standing on two feet, and I'm gonna push into that right arm is my right arm on the shoulder rest. Yes. And I'm gonna decide whether or not I feel comfortable with the idea of pushing out into a stretch here for my side body and then coming in. So this is just a little bit of an exploration. Do I feel safe? Is the spring right for me? You wanna be able to lean a little bit, but you wanna feel safe. Like, you're not going to slip.

And you're not going to fall. Now I'm going to make a change here. Standing on my outside leg, that would be my left leg, and then I'm gonna lift the other leg up and send it through. So I'm sending it between my leg and the reformer across body. You could always put the toe down if you needed to. Otherwise, you're just reaching your leg across pushing through the right arm, sliding out simultaneously rotating your pelvis through and pull in.

Let's go again. We're gonna reach out simultaneously rotating the pelvis through and come in. Now if this single leg version doesn't work, just put your foot down and practice the arm movement first. And let's do two more here. Feels really nice, nice twisted up movement, lots of work in the core, and also quite a lot of work in the arms.

Let's come all the way in please. Two feet on the floor. Bring yourself upright, and let's do that on the other side. Lots of inner thigh work too, if you think about your legs. So I'm standing with my two feet down just in front of or right at the edge of the reformer.

If you're smaller, you might need to be in a slightly different position. You'll figure it out. So walk your hands out and reach for that far shoulder rest. The other hand is aligned with it. Yes? Two feet down for the first bit.

You're gonna push into that left arm, the one that's on the shoulder rest. You can kinda watch where you're going there. Stay in control and come back in. So if you don't feel safe, add more spring or choose to keep two feet down the whole time and keep the the movement small. As you feel more comfortable, you might find that you can go just a little further.

I'm trying to keep my pelvis like, forward and straight as my legs or my arms sheer in the other direction. Stay. So the inside leg, that would be my left leg is gonna cross over in between the reformer and my other leg. And I'm squeezing with my inner thighs. Feel free to put the toe down if you need to. Lean into the arm that's on the shoulder rest.

As you reach out with your arms, rotate your pelvis around. Try to keep this idea of puffing up through your shoulder blades as you reach out. Rotate and come in and reach out and rotate and come in. And one more time, we're gonna reach out and rotate and come all the way in. Two feet on the earth. Bring yourself upright.

Let's put the bar down and finish up with some nice back extension and a few stretches. So for this back extension, I'm going to recommend a blue spring. If you wanna work harder, certainly, you can use a heavier spring, but I'd like to feel like I can play with range of motion a little. We are going to do a version of pulling straps, but with some rotational movement. So if you wanna work a little harder, go for it. Heavier spring is always fine.

So bring this the box all the way up against the shoulder rest and climb aboard. So find a position where you feel your box is in the center of your upper spine. So there's a sweet spot for that. Hold the ropes above the buckles. If you wanna work harder, you can wrap your hands or you can just hold the tape.

That's what I'm choosing to do today. Engage the legs, feel your arms, plug your shoulders to your back body, lift to your back extension nice and strong and powerful, and lower down. And again, lift to your back extension. And lower down. Adding on this time, please.

Lift to your back extension and stay. My chest is open. My abs are active. I'm going to rotate a little bit. Look. And I'm gonna rotate a little bit and look. So I'm looking up toward the sky opening through my heart. And as I do that, I'm absorbing more of the spring tension with the arm that I'm rotating upward. So as I look up to the right, right arm, and as I look up to the left, left arm, center, lower down.

I think we should do that one more time. After a little breath break. Again, energize the legs, plug the shoulders, engage the abs when we lift to our extension. And we lower down. We'll do three.

And then three rotations on each side, please. And lower down. This time, lift and hold, open your heart. Rotate, lift. Use that one arm more. As you rotate and lift, use the arm more.

Rotate and lift. Breathing. One more on each side, please. And center and rest. Put your straps on your pegs, please.

Bring yourself upright. Let's just finish with a nice little hip stretch for a couple moments. I'm gonna place my right leg up on the box and just kind of find a nice place to settle my leg. The back leg is just relaxed back there. In my brain, I'm trying to stand on this leg that's out here, which is 90 degrees hip flexion, 90 degrees knee flexion. Breathe in.

With an exhale, fold forward, where do you wanna go? As I folded forward, I allowed my back knee to just get real relaxed. I don't even really have weight on it right now. The toe is down. Just giving me a little bit of support, but I'm not standing on the back leg. So it doesn't actually really matter what it's doing.

Breathing in and breathing out. Let's do that again. So I've also used my hand to help push my foot down a little bit. My other hand on my knee, fold forward, breathing in. And breathing out.

And let's do the same thing on the other side. Take that leg down. Bring the other leg up. So you're standing on the leg that is on the box to the best of your ability. The back leg is nice and relaxed.

Gonna kinda push down a little bit through the knee, push down a little bit through your foot with your hands. And then fold yourself into the stretch. What I like about this version I'm gonna use my elbow to push down here. What I like about this version to stretch my hips is it takes tightness in the hip flexor out of the equation. And allows you to be a little bit more focused on the muscles in the back of the leg, the hip area. So you might be able to iron out a few little sticky spots without tight hip flexors getting in the way. And I think most of us have some tightness in the hip flexors.

It's just a matter of figuring out where it's challenging, breathing in, and breathing out. So bring yourself upright. Take two feet on the ground and just standing where you are so you can see your box. Let's just take one little roll down halfway down where you put your hands just on that box again, and you create a little bit of flexion, shoulders back, mhmm, through your spine. And then you roll yourself up, take your arms up, lifting through your side body, Then take your arms down. And breathing in, and breathing out.

I thank you very much for playing. Have a great day.