Full-Body Inter. Reformer II

Hi, everybody. I'm Maria. Welcome to my workout. Set up your machine for footwork. I'm gonna use four heavy springs today. Onto your back. Your headrest can be up or down, whatever you're used to.

Let's start with the heels wide on the bar, flex the feet, take a moment to settle, and let's start moving, pushing out and pulling in. I often start my workouts with a little bit of footwork just to get the blood flowing, working those big muscles in the legs, work the out, work the in, Stay in for me. Put the balls of your feet right where the heels were and then pull out and pull in. And I want you to focus here that the balls of the feet are sandwiching in on that foot bar. Almost like you're trying to create a wrinkle on that fabric. Two more here.

Come in halfway. Stay there. Take little pulses. But keep dragging those big toes in towards the midline of the body. Listen for that breath. Pull the carriage out all the way.

Come all the way in this, go parallel on the heels, and then pushing out and pulling in. And I have my feet a hip distance today, but sometimes that's subject to change. Really engage here from the back of the leg. We don't wanna overdo with the quads, equal work on the front and the back of the thighs. Last one here, Let's move to the balls of the feet.

Make sure you really feel all 10 toes on the bar. All the way out. Let's go into running. That's inhale for two exhale one. Two inhale one.

Two exhale one, two, keep the ribs tight to the mat. One, two, last time, inhale, and exhale. Come on in, sit yourself up. We're gonna go into a little ab series. Set yourself up for whatever you would normally do for hundred.

I'm gonna go to a red and a yellow. And we're just gonna build a little supine arms circle. So legs are at tabletop, hands to the ceiling, open the arms to the side, exhale, press down, inhale up, open, and down. Now, you can progress this as you like. The legs can begin to slide away. Let's add an ab curl here, big exhale lift, inhale down, open exhale lift. Many of you will just stay with this. We can also begin to add one leg reaching out.

So really easy to make this multileveled. And then finally, going to the full expression into your hundred. Lower down. Open big exhale, lift, really stretching those legs. Over the foot bar, last one here, and lower down.

Sit yourself up. We're gonna move to a feet and straps flow. So your tension here, a red or maybe a red and a yellow. Come on to your back. We're working with just one loop on the leg.

So take that leg and take a little hamstring stretch to begin with. Notice the other foot is just resting here gently on the bar. And now from here, a little agility training. So you're gonna push off the legs catch in the center. And then you lower down.

And, again, you spring off, and you lower down. Now the body is nice and still, and there's definitely an element of timing and control here. And for some reason, it's oddly satisfying. I'm not sure why and catch and land last time, catch, stay right here. Now the free leg is gonna open and close and open and close, squeezing tight. Body is not changing.

Last time, we're gonna do that with the loaded leg different plane though. We go up and we close. We inhale in. And we exhale close to that catch point. Inhale and exhale last one here. Inhale and exhale bend your legs into tabletop.

We're gonna rotate but only one direct We're rotating away from the load, and then back towards the load. And really feel that initiation again is coming from the hip and come back. You notice it's a little precarious Be very mindful about how far you go. Make sure you can come back. Last time here, twist twist twist. And pull back center.

From here, the legs stay glued tight. We slowly stretch the legs straight, and we bend to tabletop. And again, we take the legs straight, focusing on hamstrings now hamstring curl just a tabletop. Again, inhaling the carriage will come in. The carriage moves out Last one here, the carriage comes in, the carriage moves out.

Let's go back to the rotation. We rotate the leg straighten They come in. We pull back center. You could also go back to the basic, though. We twist. The carriage comes in.

The carriage moves out. And you come center. Last time here, rotate, extend, come in back center. From here, the loaded leg goes up, the free leg goes under the bar and we take a little stretch, really take a breath, allow the machine to give you a little assistance in the stretch. The free leg only now comes into a Devela pay. We Devela pay in and up in and back through.

And again, notice the tempo here is a little bit slower and in and through, really allowing the carriage to assist in the stretch in and double a pay up in and through. Last one here, everyone. In and up, Devopay through, take the free leg back to the foot bar, and let's go into our little catches again. We push off and we catch, and we land. Pushing off for two, and land. And three, and land last time, four, and land take one more stretch.

I'm gonna grab hold of that loop. And I'm also gonna let that leg open. Both legs are gonna turn out. The knee comes in. We remove the loop.

We go to the other side. So tricky part is remembering it. Right? So hamstring stretch to begin with, and we're gonna begin with that little catch. We push off. We catch. It's gonna take your second for your brain to kinda acclimate and figure out like what it needs to do to be still.

Also, you gotta trust where is that foot bar exactly? Squeeze those legs tight for me, please. Two more here, effortless effort in the face and the neck and the shoulders, and then hold. Free leg is going to open and close. I'm staying parallel, but you could also turn this out and close tight when you close. Make sure whatever you're doing, the hips are not shifting.

E inhale. And exhale last time, E inhale and exhale. Now the loaded leg moves up to the sky, and we push down, and we connect the legs. We inhale, and we exhale. And we inhale control the carriage, press from the back of the thigh. Last one here, And stay here, bend the legs to tabletop pause.

We're gonna begin that rotation, rotate away from the load, and then come back center. Start slow. It's a little precarious. Remember, keep that top waistband long. Pull yourself back to the mat. Be light with your arms on the mat.

We want the center of the body working maximally. And last time, the lower body twists, and we come back center. From here, slowly stretch the legs straight. We hamstring curl back to tabletop, squeeze those sit bones tight. And we take it up.

Notice there's no action from the hip at all. We're isolating the flexion and extension from the knee. Effortless effort everywhere in the body, last one here. And now we make it into a combination, so we twist maybe you stay basic, maybe you stretch the legs, you bend the legs, and come back center. And again, we rotate.

We stretch. The legs are stacked. We bend. And we come center. We rotate. We stretch. The carriage goes out as you bend and center one more. Rotate.

Reach, bend the knees, pull yourself back center, take the legs up straight, and take a giant split, really enjoying that stretch. And now from here, as the top leg presses down, the right leg does a devlopate up, and we're gonna devlopate, we're gonna take the foot under the footbar, really let that carriage assist in the stretch. Devilopay in, and up, in, and back under the bar. And again, notice the tempo, reach and you're moving the whole time. And in and reach last time here, And the loaded leg reaches past the foot bar, not to the ground, but past the foot bar in, and through, land that foot to the foot bar again, we're gonna take one more little set of these little catches.

Catch two. Notice there's never any slack on that rope. Three, two more, four, And three, hard to trust where that foot bar is. I know. Two, and last time, one, Come on in. Catch that loop. Give yourself a little hamstring stretch, and let both legs externally rotate.

Take that inner thigh stretch. The knee bends. You remove the loop. And set yourself up. That's the end of that flow. Removing into a four point flow, your springs can be a red and a yellow or a red and a blue.

Bring yourself up into your traditional elephant position. Have the carriage in. Let's start by taking a little rotation to the right. And little rotation to the left. And then bring yourself back center.

Pull the right knee into your chest. And we're gonna extend that leg up behind you into an arabesque. Really sending your weight back to the standing leg, shoulders are down. We're gonna tap that leg down and up. And notice I'm not kicking the leg. I'm placing the leg.

So I want you to really think about squeezing your glute here to lift that leg. Now, you continue with this, if you'd like, or add a little pattern So we're gonna draw a triangle. Pinky touches the frame behind you, and then big toe to the outside. So either or, I kinda like bringing in this internal and external rotation. Last time like that, hold the leg up, carry the leg all the way to the side.

Maybe you release the opposite hand, lower everything down, walk your hands over to the other side. Opposite knee comes in. Turn out that leg. Feel a connection of your heel to your sit bone, shoulders are down, and we lower and lift. Check in with the alignment of your neck and your head.

Pinky toe is reaching to the sky. The breath is flowing. Ground yourself through that bottom foot. Maybe you add the little pattern, so we add a little internal and external rotation. This action is just in the hip socket.

The back hasn't moved yet. It's just maintaining its position. From here, carry the leg all the way side. Lower the maybe you took that balance. I didn't. Lower down to a flat foot.

And now come to the balls of your feet. Now, you don't want yourself too high on the balls of the feet. You're pulling the carriage in with the big toes. Push out to a plank position. Notice my shoulders are coming over my hands. And then pull the carriage in. Let's do one more like that.

Really taking the hips forward into that plank and lifting the hips up. Now walk the hands over towards the left a bit right knee comes in and establish your arabesque. The action is exactly the same here. As the head goes down, the toe goes down, you find the straight line. You lift up, push that weight back, lift the leg.

You press out of how we're is in the hips, guys. And lift one more time. And lift, stay here. Lower the leg or do that fancy transition and set up for the other side. The other knee comes in.

You reach the leg straight back behind you. Connection, sit bone to heel. You push the carriage out. And you lift up. Minimize any action of the shoulders guys. And up.

Last time, and you lower, and you lift up, stay here, carry that leg side, and you're gonna step down to the floor. You're gonna remove your blue or your yellow, end up with just a red. And we're gonna set up for a little scooter with this external rotation on your thigh bone. So from here, we push out and we pull in. And it feels like you're driving your heel back towards that back corner of the reformer maximally moving from this glute.

Remove the opposite hand Last one here, and come on in. Now square off your hips. We're going to scooter again. Notice the knee is not touching. Maybe you have your hands off, maybe the fingers are here, and we're just pushing out and in. Now, the machine isn't very heavy right now.

So I want some of you to explore ever so tiny, just a little, just a little push off, just a little toss, just a little toss. That moment when your foot is free, oh, my gosh, you're going to feel that out like glute med like crazy, fighting to hold you still. Small is better than big guys. Last time here, and come on in. We're gonna go up and over for the other side.

So again, we're setting for a scooter with an external leg. Make sure you aren't arching that lower back. Begin pushing that carriage out to that back diagonal. One hand off would be the preference. And I really want you to emphasize again. The power comes from the powerhouse. The hips, the pelvis, so not a knee kick.

That action comes strongly from the hip for me, please, heal to sit bone connection, and we're working the carriage on the way in. If you don't do that, it's gonna begin to feel too light, too easy. Last one here. Come on in. We're gonna set up for more traditional scooter. The knee is not off on the the knee is not on the machine.

We're gonna push out and in Maybe you do a few without your hands down. Feel the connection of the heel to the sit bone back is flat. Put the hand down and ever so gingerly, the tiniest release. You'll feel it. Looks like nothing.

Look small. Feels big. Push and push two more here, bring the carriage in, add the yellow or the blue spring back on, whatever you had for the up stretch and come back to that up stretch position. Again, the weight is really far back, lifting the sit bones high. And now as you push out to plank, pull the right knee into your chest, and lift it up. And the left knee pulls into your chest, lift the hips up, carriage in all the way.

Let's add a little twist, right knee in, twist. And lift the left knee in to twist and in. Let's come back to a flat position. Back to a little saw. I like to have these little recovery moments in my flows, and then to the other side, using your hands for that rotation. And now moving towards our ground finale.

So you're back with the hips reaching to the back of the machine. You pull the right knee in, you take that leg up behind you into arabesque. Now as you push out, you pull the knee to your chest. We hold it. We anchor in the moment. We take the leg back up.

Really stretch. Pull in, maybe you add that rotation across and up. Let's do that again. The knee pulls in. The twist is from the trunk. And up, lower the foot down, or fancy transition, lower down, setting up for the other side.

The other knee comes in. The leg extends out, open open open that hip lengthen. Knee to the chest, pause, and take the leg back out. Make sure that carriages in all the way. Pull in at the twist from the waist.

And up, pull the carriage in. Last time in, twist from the waist, take the leg all the way up, carry the leg side, Maybe you release that opposite hand. The two feet come down. Lower the heels. Bring your hands to the carriage.

Drop your head. Walk your hands all the way back and grab the shoulder blocks. Hold tight. Allow your weight to come forward onto the feet. The head's so heavy.

Deep breaths here. And that's the end of our four point flow. Moving on. We're gonna move into a short box series, bring your footbars down. I recommend one red spring or heavy spring.

Of course, it could be a medium spring. Box is going into the extra short position. So for those of you that don't know what that is, For me, it means the box is going in front of the shoulder blocks, and the headrest is going to be down. So this is inspired by some work from the mat and the ladder barrel. Have a seat facing the back of your machine, the feet are on the headrest.

You're right at the edge of the box, tuck your tailbone under and reach your hands back behind you. I'd like to stay on the fingertips if I can. Bring your legs up to tabletop and get your sacrum flat to the mat, chest towards the thighs. We're gonna start by inhaling and exhale drawing that leg back here. Inhaling, and exhaling. Of course, you could stay with the single legs or move to a double leg. Notice that we have the option of going pretty low with our thigh bones here. Check-in and make sure you're not just laying down on your hands. Right? Your hands are there to support you, but don't put too much weight on those hands.

Last one, rock yourself up and then turn to face camera. And we're gonna go into annealing side kick variations. You're on one hip. Your hand is going down, towards the carriage. And again, I'm not leaning on that hand very much.

You're in a sharp diagonal. This hand comes behind the head. From here, lift the leg up to the height of the hip, and we side kick forward one, two, back one, two, and inhaling for two, and exhaling. For two, and inhaling for two exhaling one, two, the trunk is still, and back for two, inhale, and exhale now bring that leg center pause here. Check out what your trunk is doing and circle the leg.

So I want both sides of your trunk absolutely straight. Make sure your circle is hitting the backside of that circle and pause. From here, some of you will repeat the sidekick. Everybody reach your leg behind you. Some of you are gonna enter play with some rotation here. So now we kick forward.

We rotate open to the sky, and then we rotate down for two. And we inhale one. Two exhale one. Two, the tempo is a little slower because we got a lot of movement here. One, two inhale one, two exhale one, two, and push yourself up. And pick up the rope that is right in front of you.

We're gonna go back up and over into that side kick position, and we're gonna begin doing just a little bicep curl here. And again, the bicep curl is sort of like a distraction, so don't be distracted by it. The spine is long. And now many of you are gonna add a leg lift. And I don't really care where you add the leg lift. It feels organic to me to do them in opposition that may not feel organic to you.

Important part for me is the trunk. And now some of you will stay here. Some of you will come down to the form. Notice I'm not leaning. I still want that long position on the bottom side of my trunk and same bicep curl here.

And of course, some of you could slide that bottom leg out as well. Really consciously squeezing that bicep. Last time, listen carefully carefully to this transition. Up, we go. You put the rope down.

You step into the well. The leg comes on top of the box. So this should look like ladder barrel to you now. We side bend up and over to that leg. And we open.

And again, up and over, and open. One more time. And open from here, we take a promenade. So you pivot on that foot. You face the back.

The fingertips come down to the risers. We're gonna bring the knee on top of the box. We're gonna bend the knee. We're gonna take a quad stretch, and we're gonna hold it there. And we're gonna repeat that whole series on the other side. So setting up for your kneeling side kick, you're on the side of your hip, hand is on the carriage, top hand behind the head, lift the leg up to the height of the hip, and we kick forward two and back two.

Now, this was traditionally what was known as a sniffing breath. I think that works well here. It helps maintain the rhythm and the flow of the exercise. Last time, come center, and now that circle that top leg, making sure you're hitting the full circle. Imagine your sort of inside a magic circle and hitting every point on that circle. Last one here, now sweep the leg behind you.

Some of you will do leg kicks again. Some of you will rotate your trunk down towards the carriage. And now the leg kicks forward, we do our sniffing breath. One, two. We rotate. We reach for two. Inhale. One, two. And there's something about adding this action to the trunk. Again, oddly satisfying for me. I'm not sure why. It's just like a mobility that feels effortless and kinda juicy and good on my body.

Two, one, two and one, two, and one, two. Bring yourself up, pick up the rope closest to you, and back down into that position, and we're adding a bicep curl here. Get all your ducks in a row, nose, sternum, belly button, pubic bone are in the same plane. You do not wanna lose tension on that carriage. And now you'll add a leg lift, whatever feels organic works for me. And I will say that to clients as well.

Again, my focus is what's happening in the trunk know there's a tendency to drop the weight into that hand that's on the carriage. Last one here. You can stay here. You can come down to the forearm. But don't lounge there, begin your bicep curl.

If the neck begins to fatigue, it often does for clients, you can just look down to a moment towards the spring, and then bring that head back center Many of you will stretch the bottom leg out as well. Oh, I just almost base planted. Last one here, everyone. And we transition all the way up, put the rope down, step into the well, straighten the top leg up. The leg is turned out. We're ready for a ballet stretch.

We stretch up and over towards the leg, long, long body, inhale back vertical. And again, up and over, a great place here to cue, breathing into the top lung. Yes, and up. One more. It does make a difference. Up and over. Your clients can find this. Breathe into the top lung and all the way up.

And now we take a promenade so we pivot the standing leg. We reach for the risers We adjust our back leg back onto the box. We reach around. However, it makes sense, and we take a little quad stretch. Guess what? We're back to the beginning. Have a seat back on your machine.

And we roll back and the hands come down and the legs come to tabletop. Maybe you repeat exactly what we did in the beginning or you begin to add some rotation. So many of you know where I'm going with this already. And again, you have choices here. So maybe the knees stay bent.

Maybe you've decided the legs go straight. Whatever you're doing, the rules are the same. Right? So you're constantly pressing your chest to meet your thigh bones. The final expression of this, of course, comes into a hip circle. So we would take the legs through center, rotate to the opposite side and up.

All the while the head and shoulders are remaining undisturbed and up. Inhale, sweep through, and up, even yourself out. That works nice with the knees bent also. From here, rock yourself up turn around and lay on top of your box. We're gonna do a spring change down to a blue spring.

Hands are just going on the platform. The legs are lifted. The chest is lifted. We're doing a little swan dive slowly though. So we go down into the well, let the legs go up.

It should feel pretty good. Lift the chest. My body is finally feeling warm. And again, the legs go. Reach from the glute, shoulders stay down and lift And last time and lift, walk your hands back, walk your hands to the box, Take a little stretch. Take your hands down, drop your head, bend the knees and peel all the way up. Well, that was fun.

Okay. We're moving on. Come out of the well. Put your box away. And we are going to work on one red spring for a vertical flow. So I'm just gonna move this bar out of the way so that I have a little bit more of a ledge to work on.

Step one foot to the ledge, hands are on your hips, ball of the foot on the back leg. And from here, we're just gonna start by tapping up and tapping down. Notice that my body is staying pitched forward. It requires a little bit less balance. However, you could be doing this just on the mat, right? Not all your clients are gonna have the balance to step to that ledge, make sure it's appropriate.

Two more here And now wherever you're at, find yourself up on the machine in a skater position. We push that working leg out and in. The knees are right over the toes. And I'm pushing just with one side, everybody. Okay? So many ways to do this, notice my standing leg is not moving.

So we're getting the stabilizers of that hip. Back is flat. Two more here, chest is open. Come on in, slowly stand up. The foot on the carriage pivots.

The heel is off the edge. Line up your heel to your arch and then turn your hips towards the back corner of your machine, the arms are out. The back leg propels you out and in. You need to have good footing here. I just made a little adjustment. Push with that back leg and in.

And again, push, and they can go out, you know, like as far as they can go out. Maybe they tap out and in. Your taller people, of course, are gonna tap out before the smaller people like me. Now we go into a lunge, bend the front knee, hold it and come on in. I like it percussive, hold, and try not to have any bounce on that carriage at all.

Hold. And up, it's easier said than done. Hold. Come on in. Lower your arms. We're gonna transition to a ninety, ninety lunge. Notice I'm pivoting that back foot.

Now, the front foot can be a little bit more forward if you need it a little bit lighter from here. We slowly bend both knees into a ninety ninety lunge. I want that back shinbone parallel to the ground. And come slowly up. Now, this is no joke. It doesn't look like much, but there's a lot of balance required here.

Holt and come up. And again, Take it down and hold ideally shinbone parallel to the ground. Keep focusing on what those knees are doing. Hold. From here, come slowly in, bring your hands to the shoulder blocks and find a plank.

And now this makes for a very nice transition down to the ground, step towards camera, come all the way up, and turn yourself around. And we are ready for a little scooter. So we push that leg out and in just one more out because we're doing the scooter a little differently this time. From here, step into a curtsy lunge, deep, and back to the shoulder block. C.

Back to the shoulder block. C. And up your beginners or, you know, kind of level one people, they can just do this. We can also build it into a combination and up. Push out and in.

We curtsy. We go back. We push and in. Courtesy. You go back.

You go out. And in last time, And we're gonna begin everything on the second side. So turn and face the machine. You're deciding how you're starting. Some of you just in a nineteen ninety lunch and tapping.

Your weight is forward on the front foot. And then you can do this at any speed you'd like. Some of you will be moving briskly. Some of you slow and steady. So you determine what's best for you. Knee alignment, key for me.

Upper backstaying straight, key for me. Also controlling this landing. I don't want you to fud to the ground. Let's do one more everybody. Everybody come up to your carriage set up for skater. Now, we push the carriage out and in.

It's your second side. So hopefully this side, you got all your ducks in a row. Your breath is flowing. You can feel the exercise now a little bit more than just thinking about it. Feel it.

Deep in your breath. Two or three more, that standing leg should have a burn going now. Last one, come on in slowly stand. Pivot the foot on the reformer. The heel's gonna hang off, heal, and arch have a relationship, turn your pelvis in the direction of the back corner.

The arms come up. That should help you. And now you push with the back leg, and you need leverage with that back foot. So scoot it a little bit if you need to. Push out hold and in.

It is important that you feel grounded when you're on a reformer, guys. So whether you're barefoot, grip sock, grip tape, you wanna feel grounded. Also for safety reasons, you must have that sense of being grounded. You're getting taller and taller with each rep. Now let's go into the lunge, a little percussive.

Lunch. And in, did your carriage bounce? Again, lunch. And in, there's an exercise called fencing on the trap table, lunge. And in, and lunge shoulders are down.

And in, last time, lunge, and come on in, turn to the back, adjust that front foot maybe a little forward, pivot the back leg, And now we come to that ninety ninety. So that was a tricky transition, everyone. Make sure it's appropriate. And again, slow and steady down. And up, slow and steady down.

If balance is an issue, maybe they touch, and they come up. Maybe they touch. And they come up. Last time, hold come in, the hands go to the shoulder blocks. You find a plank position and you just hold it here, then you step off.

You pivot towards the front of the carriage, and you're set up for scooter. Me is not touching. Just a few simple ones to re acclimate to the shape. And now we come into the curtsy lunge. So we're gonna take a deep curt so you go under the reformer, you tap the shoulder block.

Inhale, and exhale notice the angle of my trunk has not changed. Through this whole the whole skater series we were here, and we're back in this same position here again. And now maybe we go to a combo. We push out and in, there's a lot of balance and control required during these little shifts, and I don't want the carriage to bang. Bang in carriage is also gonna always let you know who has control and who doesn't.

Last one. Oh, and come on in. Alright. We're doing spring change. We're going to something lighter. So a blue is what I recommend.

Step one foot to the ledge and take the other foot up. And this time, your feet are gonna be open. The arms are east and west. We're doing traditional inner thigh So slide the carriage open as wide as you'd like. Pull the carriage in tight.

And I mean all the way tight. And again, allow the carriage to open and pull all the way in. Now, we're adding a pattern to this. We side bend up and over as you open. Now, here's the unusual thing. Keep your trunk still. Bring the carriage in.

Isn't that interesting? And now everything up in one piece and open. And again, side bend to the back of the machine, stay right here. As the carriage comes in, it kinda pushes you further into the side stretch. Everything up and open. Last time, up and over, carriage comes in, everything up and open. From here, hinge forward, to a flat back position. Keep your weight forward on the front of your foot.

Notice my heels are really light. And now from here, the carriage opens, and we pull close. We squeeze tight. Now if this is too much, you just go back to the basic. You open and you pull close.

You open. You pull close. One more time. You open you pull close from wherever you are, two choices. You come down, the hands go to the frame and you walk yourself out, or the hands go to the ankles. Drop your head, everybody, let the carriage open.

The head goes straight down into the spring. I hope my hair doesn't get caught. We pull the carriage back in. The hands come down. Let's step out.

Up and over to the other side. So here we go. All the way up, the feet are wide. The arms are east and west. The tail is dropped.

We let the carriage open, and we pull close. And again, allow the carriage to open. Sometimes a simpler flow is better so that you can remember it. Open, and pull in the carriages in so tight. Pause here. Now we add that movement pattern.

We bend to the back of the machine. Hold it here. Like you're holding a magic circle. Pull the carriage in. That's gonna pull you further into the stretch. Everything up right now and open. And again, side bend, reach for the back of the carriage.

Slide the carriage in. Keep reaching through the arms. All the way up, and open last time, side bend over, let the carriage come in, come all the way up, open the arms, stay upright or fold forward into that hinge position. It's okay also to soften the knees if you feel any discomfort here. Wherever you're at, the carriage opens.

And you pull close. The range is determined by you. You open, maintain that nice neutral position. If you're forward, the weight feels like it's on the front half of your foot. One more time. Slow here guys. Slow.

Take your full stretch this time. Full, full, full, full, full, pull all the way in. The hands come down maybe to the ankles. Maybe to the frame, drop your head and take a nice big stretch open. The head goes right down to the well. Pull the carriage in.

The hands come off, step yourself down, That's the end of that series. Okay. This take a few moments just to cool ourselves down. Bring your foot bars back up. You can be on a red and a blue, bring your two feet to the ground, the hand on the bar. One arm is up, side bend up and over into a simple mermaid position.

And up one more time. Notice I'm keeping my feet and I'm purposely displacing my hips. And now from here, I'm gonna rotate down to the bar and I'm gonna push through both hands and the hips might shift a little bit. So look for your sensation here in your spine. Come all the way back to the side and all the way up and let's go to the other side.

And we side bend up and over the feet stay, the hips slide, arm pit to the sky for me, breathe into the top lung, and up. One more. Up and over. And up, just focused on what you're feeling right now, up and over, and now rotate two hands on the bar. You're pushing with both legs.

The hips are grounded. They might shift guys. Allow them to shift. Come back to your side. Come all the way up and just have a seat facing forward, straddle the machine or just get comfortable hands down on your thighs.

And wherever you're at watching this, envision us together. Take a deep breath in and a long exhale out through the nose. And we are done for today. Thank you so much for being part of this community.