Total Body Wunda Chair

Hi. I am Lara Hanlin here for a chair workout today using a wound a chair. You won't need any handles. So all you need is your chair with that one petal and a mat for when we do some work line on the mat. I'm starting with one top, top to middle spring. We'll start facing the chair heels together in our pilates stance, toes about a fist distance apart, take a deep breath in as you reach those arms up, lift your gaze, energy through the fingertips, flip your palms forward and begin to round down, leaning with the fingertips, and then the crown of the head, rolling down, weight into the toes, a lift in the core.

Once your hands come close to touching down onto that pedal, press it all the way down to the floor. Keeping back of the legs wrapped and engaged deep breath inch and tucks over that chest exhale to lift the pedal up, lifting the waistline up with straight arms opening up through that back. Inhale pressing back down. Exhale, pull the belly up, start to open up through the spine across those shoulder blades, inhale, palms of the hands, press the pedal down, exhale belly lifts us back up opening up through the spine engaging a little tighter into the back of those legs, two more. And round up.

Last one all the way down. And exhale to lift the pedal to rest. Keeping it there. Squeeze those inner thighs tight. Think of a little tuck of the pelvis, pressing the hips forward, pulling the waist back because you begin to roll all the way up arms stay in line with the ears here.

Once you arrive feeling that length, once again, deep breath in. Acts, I'll pull the waistline up like you're rolling up off the mat. We're rolling forward and down once again until those hands come to the pedal. This time fingertips face one another making a diamond shape with those thumbs and forefingers, press the pedal all the way down deep breath it. And then this time spine stays where it is head stays down elbows bend wide, pedal coming towards the crown of the head. Inhale to press, exhale pulling that belly up yet again as you bend those elbows, inhale starting to wake up those arms, exhale. Keeping chin tucked over the chest, gazing back at the thighs to keep the neck in line with the spine for a four.

Three. Wait again. Stays over the toes so we don't sink back into those knees too. Nice lift in the thighs. Lift in the belly. Press the arms straight inhale roll back up through the spine on that exhale.

Pulling the waist up. Little tuck of that tail. Weight stays over the toes. Almost like you could lift your heels at any moment as we roll back up bone to my bone. We'll do our washer, woman exercise here once more adding a purposeful little lift of those heels right away, sit bones butt cheek squeeze together, belly zips up, deep breath in, exhale. We round right back down.

Little more work for those legs. Especially if you're on a padded mat here, you're gonna feel that balance challenge, starting to wake up the whole body. Once the hands come to the pedal, you press it all the way back down with those hands in that diamond shape. Deep breath in, lungs expand, spring expands, keep those heels hovering, bend those elbows wide. Inhale to press.

Exhale to bend, lengthen the arms, staying long through the legs, tightening up to the back of the legs, the glutes, heals everything squeezing together for a three. Two. One more all the way down. And bend, press those arms straight to stay. Deep breathe here. Xhale begin to curl up through the spine. Pedal comes to rest.

Squeeze the heck out of those inner thighs and glutes. Pelvis begins to press forward. Low belly zips up. Find your balance as you begin to roll up arms reach by the ears, fighting that gorgeous length through the spine all the way through the crown ahead through the fingertips, lift up one inch higher, and then lower the heels opening those arms all the way to this sides. We'll swivel our feet parallel, tuck the chin over the chest and then around all the way down this time, hands come to the mat, bend your knees, and then we'll take a moment to sit all the way down onto our mats.

So again, you want something to lie on that's comfortable here. Reach your arms forward. Just bringing the feet towards the side or underneath your pedal and then roll back down on to your back. Palms will be down by the sides. You can play around with their alignment here, the closer you are, the deeper the bend of the knees and the hip crease will be.

I'm staying on that one heavy spring. I'm gonna start with my heels on the top, hit distance apart, and we're gonna start using the back of those legs, pulling the heels in, pressing the pedal down, maybe it touches, maybe it doesn't. Our goal is to keep our pelvis in this neutral position and then return the pedal back up to start with control. It's a lot of low belly, transverse abdominal work in addition to glutes and hamstrings. My head neck and shoulders stay relaxed here.

Chest and collarbones are open. I'm squeezing from the back of the legs. I'm really pulling my low belly down, so I don't tucker tilt my pelvis up or down side to side here. Feedor flexed heels are kind of pulling towards the sit bones, towards the glutes. Maybe that pedal comes all the way down to the floor, maybe not, and then resisting to return the pedal back up with control in how to pull those heels in, exhale to return it back to start. One more just like this.

Inhale pulling the pedal down and towards you, exhale deepening through the waist to return the pedal back up. From here, we'll move on to the arches of the feet. Staying hip distance apart, maybe adjusting, see how you feel comfortable, distance wise here. Make sure you're straight, and then start to pull again, pressing arches that the feet down into the pedal, maybe into the floor. And then deepening through that low belly to resist it back up.

I'm feeling like I may be a little bit too close. I'm gonna kinda scoop back just the tiniest bit. Those little shifts really make a difference here. Working from the back of the legs, working from that low belly now starting to really wrap those feet over the pedal on the inhale, and then pull the waistline down, draw those ribs together working from that core to really stabilize on the exhale. If you start to get a little foot cramp, you can always shake it out adjust your feet here.

We're definitely working them in this kind of prehensile position as we move through this leg and footwork. Two more times. You inhale pull that pedal in. See if you can get it down, maybe gently exhale pull the waistline down as you resist and return. We're really fighting and working against the springs here. We're not letting them control us. We're controlling them.

Last time, we're gonna try and pull that pedal all the way down and then hold it down there. I'm wrapping my feet over. I take a breath and I drive my feet, my palms into the floor. I take a small pelvic tuck. I'm using my low belly.

I keep pressing that pedal down, and then I curl my hips all the way up. Finding that gorgeous pelvic press position, that long diagonal line from knees to hips to shoulders. Squeeze the seat inhale. Start to roll back down on the exhale. Now that pedal is going to want to jump up.

I'm doing my best to keep it down. We'll see how I do here. Pulling the waistline a little deeper. I'm really feeling this in the hamstrings in the seat. I did it. Surprise myself.

This is challenging. Deep breathe in. XL pull that belly down. See there it is. It wants to jump up. Can we fight to really press it down? Lift the hips a little higher.

Squeeze the seat a little bit tighter. Now, keep your right foot down for that added challenge, see if you can float your left leg up to tabletop, and then lower that left foot back on. Make sure it's firmly pressing into the pedal. Palms firmly pressing into the mat, right leg lifts to tabletop. And lowers, taking a little march one leg at a time, left leg lifts, left leg lowers, right leg lifts, right leg lowers, left leg lifts to stay. Lift the left toes high to the sky, flex through the heel, reach that leg forward, point and kick those toes back up, flex to lower inhale, point and kick up on the exhale working that right glute to stabilize for two.

Palvis stays nice and square, hold that left leg high, bend the knee, keep the hips lifted, press the left foot into the pedal, palms to the mat, right leg lifts to tabletop and extends high to the sky. Flex through the heel, reach it forward towards your chair, thighs meet. Wait and kick the toes back up. Three more lower and lift. That left hamstring and glute are working.

One more down. And up, slowly bend the right knee, place the right foot back down, squeeze underneath the seat, boost those hips up deep breath in, exhale to roll down vertebra by vertebra, upper back. Middle back, low back, finally releasing the hips and bringing that pedal up with control. Very much feel my hamstrings woken up from that. To open the hips up a little bit, we'll stay here for one more position and bring our feet into a diamond shape.

So I'm not I'm not totally letting my legs and hips open and collapse, but I may be not in a really tight pilates stance. You want to feel that external rotation to work our inner thighs and work our outer thighs, adductor abductor. Same idea. We pull from the back of the legs, pulling those heels in towards us almost like a frog, pull the belly down. Keep that pelvis anchored and neutral. The tendency is gonna want to tilt tuck the hips.

Maybe you bring your hands onto your hip bones. Keep them square. Two champagne glasses could stand right here vertically. We don't want to spill it. It's expensive. You don't want it to tip down onto your belly or shift forward or back.

Use that low pelvic floor. Use those inner thighs to pull those heels in, inhale. Pull the belly down to float those legs back up on the exhale. Keeping this controlled distance, being aware of our knee alignment. I'm keeping my hips, my knees, my middle toes all in a straight line with one another.

Deep, breath in. Deep breath out. Focusing on that low core connection. One more time, heels draw in towards you. XL abs pull down to control back up.

I'm gonna bring the soles of the feet a little bit tighter here. Mine started to separate. Pull that pedal all the way down, maybe not letting the knees open quite as much. Now try to press the feet down into the floor. Same little pelvic press. We start with that tuck.

We're staying turned out. Be aware of your knee alignment. Keep them on that diagonal so they don't drop down. Squeeze right underneath the glutes. We're working that outer medial glute now, breathing.

Exhale slowly roll down. Chest away from the chin. Keep pressing that outer side of your foot into the pedal into the floor. Trying not to let it jump up here. Reach fingertips long crown of the head back, pelvis releases.

And he'll at the bottom. We tuck and curl right back up, drive the feet down into the floor, lift pubic bone, hip bones up, gaze up inhale, squeeze the seat, roll back down with control, bone by bone, think of opening up the spine, the hips working the back of those legs one more time inhale, exhale belly pulls down, press the hips up, lengthen through the front of the hips and thighs, lift the chin a little higher off the chest. Exhale slowly roll back down vertebra by vertebra, finally releasing the hips, and then bringing that pedal up to rest. From there. We'll separate our legs so the outsides of the chair should feel nice to feel that release and length. Flex through your heels.

Try to get your toes in your knees straight up to the ceiling, reach the arms up inhale. Axle round and roll up to his seat. Our core should be nice and warm here, but do what you need as far as assistance to find that seat. Now, again, play with your alignment. Make sure you're on your sit bones, maybe a soft bend in the knees, palms will come on to that pedal, pull the shoulder blades down and back, press the pedal down to draw your heart forward sitting up tall, exhale round through the spine as the pedal releases up. You feel that scoop in your waist. Again, sit a little taller on the inhale, rounding contract on the exhale.

Feel this beautiful length from sit bones out through the crown of the head, shoulders pulled down away from the ears round and contract up through that waistline one more time, gorgeous spine stretch here, opening up through the body, drawing heart forward, lift the chin off the chest, exhale round and contract. From there, keep the pedal as is lift up through the spine, reach those arms up and then bring them to the mat behind you. Again, finding those sit bones, pressing into the fingertips. We're gonna lift those legs up onto the pedal and then adjust a little bit so they're more onto the chair staying in a pilates stance, lift through the heart here. So if you can hover those hands and then reverse where they came from to reach towards the toes. Lift through the chest deep breath and begin to roll back down onto your spine vertebra by vertebra pulling the waistline back, taking your time to lower with control, letting the legs release gently onto the chair, onto the pedal, depending on your apparatus here.

That way we feel supported with the legs. We reach the arms up inhale. Think of your teaser one, just moving from the upper body on the exhale. Feel the scoop in your abdominals. Lift through the heart one more time breathe in.

Exhale to lower back down and you feel your inner thighs zip up, your low belly zip up, letting those legs stay heavy into again the chair of the pedal to really work from the core in hill arms reach up. Exhale round and roll up reach fingertips towards the toes, lift your chest forward and then bring the hands fingertips onto the pedal. I actually need to scoot myself a little bit closer here. Pull the shoulder blades down, begin to press the pedal down as you lift your legs up. Maybe you choose just to press the arms and keep your feet resting. This is a great option.

If you feel solid here, those legs go right to an extended position today for five resist the pedal up for four. Working to stabilize with that low belly, draw the heart forward shoulders back three. Last two. Last one, press and hold. Release the pedal up, release the legs down. Reach forward inhale, round and roll all the way back down on that exhale, taking your time releasing those arms back.

And then circling the arms to hug the knees into the chest. Give them a squeeze for a moment, a little bit of a rock, and then gently rock your way back and up to a seat. We're gonna move into some spine extension, hyper extension work. I'm gonna change this to a slightly lighter weight so that spring is going to lower down. In my opinion, it was a little heavy for that teaser series, so you might want to adjust it.

Now I'm telling you before. So we're gonna lie on the stomach with the pedal in front of us. For some swan. Once you arrive, those legs are extended long behind you and the hands come on top of the pedal. So as far as a disc as a distance here, make sure you can reach fingertips on shoulders open.

Head releases down, feet press down, inner thighs are tight, shoulders pull away from the ears, deep breath in. X, I'll begin to press the pedal down as you lift your chest and your heart up. I like to think of my ears coming between my biceps as my starting position here. So it's not too huge to begin pulling the shoulders back, maybe lengthening a little longer through the spine as we inhale, and then pull the belly up and in as you lower the forehead back down and release that pedal back up. Deep breath in at the bottom.

XL pressing the pedal down, lifting the chest and the heart up. Maybe making it a little bit higher this time. Draw your heart forward through that chair, deep breath in. Pull that belly button up and and away from the floor, glutes are engaged squeezing those legs together towards one another ribs together towards one another before releasing at the bottom. Deep breathe in to prepare shoulder blades slide down the back. Press the palms into the pedal.

Draw the heart forward. Maybe you get that pedal closer to the floor. Maybe all the way down. Big hyper extension stretch for that spine inhale. Xhale pull the belly up.

Make sure you control. That spring, you don't let it fly up. You're working to release the pedal at the same time you release the head down. Once more, shoulder blades slide away from the ears, glute squeeze tight, exhale pressing down as you lift your heart up. Lot of work for the lats.

Our back stabilizer muscles here are triceps. Maybe that pedal comes to the floor. Maybe we lift the heart a little higher deep breath in. XL pull the belly up lower and lengthen all the way down with control. Once you arrive at the very bottom, release the pedal, bring your hands underneath your shoulders, and make your way all the way back into a moment in child's pose.

Hips to heels, fingertips reach forward. Take a second to open up through the fine through the shoulders, deep breath in, deep breath out. From there, we'll come up onto our knees. We're gonna move into some kneeling mermaid on the mat. So I'll face you to begin.

I'm keeping it on that kind of middle spring. Again playing around with my alignment here pressing pelvis forward zipping up through the waist, seeing as far as distance what works for your body here. These are right underneath my hips. I begin to bring my left hand onto the pedal as my right arm reaches up. And then press the pedal down as you take that beautiful side bend shoulders away from the ears feeling linked through that right waist and then begin to lift back up controlling from the obliques all the way back to vertical inhale here, exhale press down and reach over pulling those shoulders away from the ears, lengthening through the side body, coming all the way back up.

To start. Inhale. And exhale. Taking a lot of control from my left lat and tricep now. Keep pressing that left glute forward, opening up through the side body without collapsing into that bottom side all the way back up and we'll open our arms to a t. It's been right around for our second side.

I'm gonna kind of remember where I was for that first direction. Little tuck of the tail, that beautiful zipper sensation in the core, arms open to start, shoulders pull away from the ears, left arm floats up, right hand comes to the pedal inhale. Acts, they'll begin to press it down as you reach up and over. I'm squeezing my right glute forward pulling that right shoulder blade down into the back and then slowly controlling the arm back up the spine back up the pedal back up inhale to prepare. Exhale to press and reach up and over. Holding it here.

Feeling that crunch from that right oblique and then controlling all the way back up to start. Once more inhale. And exhale up and over and join this side stretch and then coming all the way back up, opening those arms wide, and we'll take a seat facing away from the chair on the mat. Now this exercise is fairly simple and a lovely stretch for the front of our chest and shoulders so many of us spend our day rounded over devices. So opening all this up should feel good If you're doing this on your own, do be very careful as you reach for this pedal because it's kind of a shoulder tear waiting to happen.

Press the pedal all the way down with both hands. If you're a teacher, you can always sit on it behind you and press it down with your feet for your client. Now, find your sit bones, sit up tall, pull your shoulders away from your ears, knees could always be bent if you have tight hips or hamstrings here, and then a simple bend of those elbows up and back. I'm squeezing my shoulder blades together and off the chest. Inhale press the pedal down, grow taller through your spine, exhale return that pedal back up as high as it'll go without lifting the shoulders. We want to keep them away from the ears. Press the pedal down to the mat.

Exhale, zip up through that waist returning it back to start. Four more here. Feel that beautiful open stretch across the chest and collar bones, lengthening up taller through the spine, a little bit of an activation underneath my seat here so I don't sink into those hips. Two. Once more press and left. From there again, very carefully return that pedal back up. And then we'll take a moment to fold over the legs deep breath in deep breath out letting those shoulders relax and then coming all the way up to a seat.

We'll make our way standing. Now that our arms, our shoulders are nice and warm and open, we're gonna do some push ups. I'm gonna keep it on this spring. We'll be doing three versions today. Some I love, some I don't love, you might feel the same, one hand on the pedal, one hand on the chair, shoulders over the wrists, step your feet back into a plank, feet could be hip distance apart, they could be together for a little more challenge, they could be wider for a little more support.

I'm gonna stick with hip distance for this first one. I bend my left elbow. I press the pedal down with my right palm and then I press myself back up. We're doing four here. Three more inhale lower exhale lift. My left elbow stays tight and narrow to my body like a tricep push up.

One more time, press and lift, and then step the feet back towards the chair. Again, just doing four total here, it'll add up. Take a side step over again, hip distance, we'll reach your arms up, think of our washerwoman how we started, and then begin to roll it down. This time that left hand will come to the pedal. You press it all the way down and your right palm will come to the mat. Now just as you need here, get your hands to firmly press into the floor.

And then step your feet back to find a plank position. Once again, our left elbow, the upper arm, think of it, is the one that's bending. So the right arm will stay straight. That left elbow bends up, and left arm extends down. My goal is to keep my hips square.

My shoulders as square as possible with one arm bending. That elbow opens a little wider. My belly pulls up. My glutes are engaging to stabilize one more time bend and press down to stay. Deep breathe here.

Pike the hips up, start to walk your feet back forward, keep pressing that pedal down, and then roll all the way up with it. Again, kinda like a single arm washer woman there coming all the way back up to start. And releasing the arms down. We'll do the other side. So I'm gonna face away from you. Right hand is onto the chair.

Left hand is onto the pedal. Sholders are over the wrists, and then I step my feet back to begin in that kind of long plank line. My right elbow bends is the pedal presses down from that left palm, press the right palm into the chair to lift. Right elbow bends straight back by the ribs, belly pulls up. For two, squeezing the glutes using the core to stabilize one more inhale and exhale hold it up there, step those feet back in, standing all the way up. We take our side step over, reach the arms up inhale.

Roll it down on the exhale. Right palm comes to the pedal. Press it down with you. Make sure you're really pressing it firmly to the mat as your left palm comes down to the floor and then step those feet back. Again, I'm sticking with my feet hip distance here. Do what works for your body.

Squeeze your seat. Deep breathe in as that right elbow bends. Exhale press it firmly to the floor. Low belly is connected to support our back here for two. One more inhale.

XL to hold that pedal down. Pike the hips up, walk your feet forward, breathe in once you arrive in that forward fold, and round all the way up. Peddle comes to rest. Those arms will come with us as we roll up. And we release our arms to the sides.

Roll those shoulders a couple times. You could always add a little bit heavier spring here as we move into our third variation of our push ups. I'm gonna try and see where I'm at today with this lighter spring. Feet about hip distance apart yet again arms reach up on the inhale and then we roll down on the exhale. Now in this version, the feet instead of the hands will be on the pedal. Once you come down to touching the floor, bend those knees a little bit if you need, walk your hands out just to like a downward dog shape.

We wanna think of pressing the chest back to the thighs. Take a moment to really enjoy this stretch moment. Really press seeing the chest back, making sure those palms feel really safe and stable on the floor. We bring one foot up onto the chair. Make sure it's not gonna slide away from you or you will end up on your face here.

And then that right foot comes up to meet it. Now I'm squeezing inner thighs and glutes together this time, and then I roll forward to find a plank position. I just modify your alignment a little bit if you need three parts here. We'll start just bending the elbows down on the inhale, press up on the exhale. Bend the elbows. If extend the elbows, nothing else moves. That pedal is square and stable.

That was four. This time elbows stay straight. I shift slightly forward. I shift back up. Now if you take that pedal all the way to the floor, it will get stuck down there. Only go as far as you feel secure. That way, you use your core to press it back up.

Last time, just the pedal lowers. Just the pedal lifts, we combine it all elbows bend, pedal lowers, press up and away for three. Use the breath too. Long plank line. Core glutes full body connected and hold.

Pike your hips up. One foot steps down. Second foot steps down. Heels to the mat, chest to the thighs breathe in. Exhale, walk your hands back towards your toes.

Enjoy this moment in a forward fold, knees soften, head hangs heavy, rolling all the way up through the spine bone by bone in four. And three. And two. And standing tall on one, shake it out. That was a lot of push ups. We're gonna let our arms have a little breather here, and then we will change our springs.

So I'm going to add on an additional spring on this second level. I think two springs, maybe one heavier, one medium. Again, trial and error. See what works for you. I'm not as particular with springs when it comes to the chair. We're gonna go back to some legwork, some core work to finish.

Start by bringing your hands to I like to call them I dream of jeannie position, feet parallel right underneath me here. Beautiful tall spine. We're gonna work our balance, float that right leg up towards your chest, bring your toes onto the pedal, pull your shoulders away from your ears, release squeeze underneath your seat. Press it down on the inhale, float it back up as you exhale. Little bit of standing work since we did so much work for those legs lying down.

Can we take that up vertically now before we walk out of the studio? Using the core, firing up right underneath those sit bones, still finding that beautiful length through the crown of the head. Two more times, press and lift. Really simple here. Right heel stays lifted.

Left heel drives into the mat. Hold that pedal up. Challenge your balance to zip up through your waist, squeeze underneath that left loop to stabilize and hover your right toes off the pedal. This right here is a challenge for balance. It's also a challenge that you're not gripping in your right hip and thigh or too tight in that hip flexor.

I know a lot of people who can't hold this position We work on getting there with control with that core strength. Right foot steps down. Switch your arm that's on top. Zip up through your waist, try and pull that left knee straight up versus a roundabout, and then press the left toes onto the pedal. Squeeze underneath that right glute.

Make sure your weight's a little more over your toes so we don't sink back into the knee. Left foot presses the pedal down, belly pulls the pedal up. Inhale to press. Exhale, zip up through that core to lift, inhale, keep lengthening through the spine's shoulders away from the ears, using the whole body to press and resist. When these springs feel heavy, can you use the control of your breath with your core to really support you here? Last two.

One more. Bring that pedal up with control, zip up through the waist fire into that left, right glute to stabilize, and then flip that left leg up, hold it for a moment, deep breath in. Exhale step it back down. And then we'll bring our hands onto the chair, bring the right foot back up onto the pedal and then press it all the way down to the floor. Those right toes will stay really firmly planted on the pedal as we step our left foot up onto the chair.

We're moving into the original climb a mountain series that Ron Fletcher taught my mother, and I am here to share with you today. So there's four parts. We'll do eight of each part. Hang in there. It's definitely a full body exercise. You feel your quads.

You feel everything. So my hands come to the front. Instead of pressing down, I want to try and pull up as I hover the pedal. I drive my left heel into the chair. I pull my waistline up, so I'm not just releasing my body onto my left thigh.

I pull up in my triceps. I gaze into my abs. I bend my right knee. I press my right foot down. I pull that knee in.

I press sit down, I start to engage deeper into my core, deeper into my seat, lifting up a little higher into those elbows for four. Three. Two. And one, I keep the pedal moving as I start to reach my arms forward. Inhale and exhale for four. We arrive three.

Two, we hold it here on one. My arms are framing my ears. Ideally, my left thigh is parallel to the floor. For four abs pull up three glute squeeze type two. I reverse where I came from last eight.

It can track from your waist seven. That right leg keeps bending and extending final four. Three, two, and one, press it all the way down. We made it. Left foot comes down. Take a moment. Let those heels release.

Nice little calf stretch. Lift them right back up. Right foot comes up onto our chair. And we get ready for our second side. Sit bones pointed back and down, shift the body weight forward, pull up into the elbows, hover the pedal, deep breath in, pull up in that waist, begin to bend and extend that left leg in and down, inhale, exhale pressing from the seat to lifting in the core for four.

Three. Two. And one, we begin to reach those arms forward, lifting the chest up. Taking at eight counts to arrive. Four more.

Three more. To hold on one, you keep pulsing in and down. Press inhale and exhale. For four biceps by the ears, reach to the fingertips. Two. One can track from the waist up from the belly, round over the leg, bend, extend in and back last four. Three, two, and touch down on one.

Step that left foot all the way down. Right foot comes to meet it. And once again, take a moment to lengthen out those kaleys, tendons, calves, we'll keep our toes on the pedal, separate them about fist distance, bring the heels together, lift them up in pilates stance, and then shift your shoulders a little more over your wrist. Pull up in your waist, gaze back at the thighs. We'll move into some abdominal pull up here. Take a breath and exhale begin to lift the pedal up from the waist.

Make sure your toes are really up on that pedal that your gaze is back versus down neck in line with the spine, zip up a little tighter, lower just to hover, exhale to lift, inhale to lower, pull up from your core, trying to open up through the back and the shoulders, Keep that head hanging heavy so we're not using our neck and our shoulders. We're lifting from our waist for three. Last two. Last one. Hold it up there. Take one more little sip of air.

Zip up a little tighter through the legs. Lower the pedal all the way down with control. Swivel the feet. We'll do our oblique version. Everyone's favorite right foot onto the pedal.

I like to bring my left hand to the middle of the chair, right hand to the middle of the chair, hook my left foot behind. You could also hook it in front, think of like your snake and twist from the reformer. Make sure those inner thighs are squeezing together. Once again shoulders over the wrist, belly pulls up, inhale to prepare, exhale, lifting that pedal up lower with control and lift, head is drop down gazing at the thighs for three. Last two. Press the chair away, lifting your core and hold.

One more sip of air. Lift one inch higher, lower all the way down keeping that pedal as quiet as we can. We'll turn to the other side. Left foot on, adjust your hands, right foot hooks behind or in front. Get that weight over so you're really twisted. You're really working from your right oblique versus just square. Deep breathe and exhale. Press the arms down.

Lift your core up. Inhale and exhale. Lower, lift from the waist. For three. Last two.

Last one. We hold it up here. We take in one more sip of air, zip up a little tighter through the legs, through the waist, through the core, lower all the way down with control. Coming back to parallel. Stay holding on to your chair as you step one foot either foot down and bring that pedal up to rest. Carefully step on off of your chair Once again, give your shoulders a little roll, a little shake.

We're once again gonna change to one spring. Move your way back behind the chair. I'm gonna keep it on this one middle to low spring. Stretch and open up the shoulders a little bit more with some swan on the top of the chair. My hips come to the chair.

I press the pedal all the way down to start just to take a moment to be aware of our alignment. Shoulders pretty much over the wrist here, inner thighs are connected. I'm not letting my back arch on my belly hang down. I'm pulling it up away from the chair away from the floor, squeezing inner thighs and glutes, and then hover that pedal off. Shoulders pull away from the ears, lift the heart forward and up inhale.

Pull the belly up as you lower down to find that hover on the exhale. Two more just like this. Heart draws forward and up. Belly pulls up as we lower inhale to lift exhale to lower. Holding at that hover.

Bring your fingertips back to kind of a diamond shape. They don't have to be together though. I think of how we started with that washerwoman. We bend our elbows. We extend our elbows.

Peddle comes up. Peddle presses down. Opening across the shoulder blades across the back, staying connected in the core for two. One more time. This time, keep the pedal down, keep your left hand on, pull up in your waist, right arm extends, single arm, left elbow bends, left elbow extends. Now I'm using my core, my obliques, especially to keep equal weight into both my hip bones pulling up in those abdominals.

One more. Hold it here. Right arm down, belly pulls up, glute squeeze tight, left arm extends. Inhale, exhale. This is definitely a challenge for our alignment. No body including my own is perfectly straight.

Always a good challenge for me. One more. Both arms down. Swivel to parallel. Fingertips forward towards your mat, lift your heart up one more time to really open up across the chest, shine your heart forward, breathe in, exhale lower and lengthen all the way down. Let that pedal release carefully slide yourself back.

Feet onto the floor, pedal comes up and then we make our way back up. We'll sit on the chair spinning ourselves around, finishing with some teaser, maybe my favorite on the chair. Now that pedal is behind you, make sure it's not too heavy, not too light, sit bones kind of towards the edge here. Use that low belly to begin to contract back. Make sure you have plenty of chair behind you to balance hands come to the back of the legs, legs lift a table top to start.

Press hands in the legs, legs in the hands, lift through your heart, deep breath in. Pull the waistline in. Reach your arms forward. Find your balance. Elbows draw back and then fingertips come down to find that pedal.

Squeeze the shoulder blades together behind you really lift through your heart. Begin to pull the belly in as you press the pedal down lowering just the upper body to start and then zipping up through the waist to lift the chest back up to the thigh. We'll do that two more times, lower the chest, lift the chest, inhale, and zip up through the belly and knit those ribs together to lift this time, chest lowers to stay, legs stay bent at tabletop elbows bend in, elbows extend down for three. For two. Last one, arms stay down. Pull those shoulders blades back deep breath in.

Lift the heart and the chest back up. Find your balance at the top. Reach your arms forward. Lift the heart a little higher. Take the back of the legs.

Press the legs and the hands, hands into the legs. That engagement here should release here. Use your biceps to pull your heart higher. Right leg extends a little bit or all the way straight. Right knee bends.

Left leg a little bit or all the way straight challenging ourself with our full teaser here, both legs inhale. Exhale. One more time. Legs extend as straight as your body allows. Maybe you choose to keep them bent today. Reach for your toes and find it. Elbows pull in.

Hands come back. We start by lowering just the upper body again. Meys could be bent or straight inhale lower, zip up through the waist, exhale lift. For two. And up one more adding the legs, legs lower chest lowers. Can you find a horizontal line? Zip up through the core to lift for two.

One more all the way down, all the way up. See if you can lower and hold horizontal, bend just the elbows in and back, inhale, exhale for two Last one, arms are straight. We hold it strong. We breathe in. Zip up through the core, through the legs, lift everything all the way back up. Find your balance. Reach for your toes.

Find that gorgeous link through the crown of the head through the fingertips, lift everything one inch higher, with control. Pull those knees in carefully step on down off our beloved chair. You are all done. Thank you so much for this fun, slutty wound a chair. Workout.