Full-Body, Creative Reformer

Hi. I'm Danielle English, and we are gonna get started. I want All Springs on for footwork because we are gonna warm up before we get into the meat of our class. For this class, I have preset a looped band, any resistance, mine's a medium. I have a squishy Pilates ball. And I also have a wooden dowel.

Dowel's gonna be used for some of our arm work today. So anything you've got, even your swiffer handle, like, bring it over to the reformer. It'll be a really fun variation for the arms. Okay. We're gonna get going. All Springs on, I want you to grab your ball as we get into footwork.

Head rest is in the up position. I have hard handles on and loops preset underneath. I prefer the handles for supine arms. If you have loops, you're all good to go. On your back, toes on in Pilates v, I'm gonna wrap my inner thighs around the ball, rolling the heart, open spreading the collarbones, backs of the shoulders into the mat, high heels in Pilates v, pinch the heels on my exhale.

Up and over the toes as I stretch out, I'm gonna keep a small bend in the knees. The ball restricts me. Heels don't get any lower, and then I'm gonna wrap into the ball even on the way home as I exhale out. Inhale resist. Exhale wrapping it about wrap into that ball, inhale. I exhale.

Trying to build some heat here. In a shorter condensed class, I really like to use the accessories to be efficient. Like, really going for it in that short amount of time that you have to move. Three, natural curves through spine, heavy pelvis too. 10 fingers pressed down, open the heart, come in halfway, hugging into the ball, At the same time, pulse the carriage a little up a little down. Heels are high, press together.

I wanna feel energy all around my leg, not just quad. Can you use the inner thighs? As you press the heels together, can you feel that sensation run up through the backs of the legs right to the base of the seat? Three? Two, hold the carriage still freeze. Give me some little pulses in, in, in. It's so tight.

You're almost at the fullest expression of that squeeze. So you're barely moving. Eight, seven, six, five. Four, three, two, and hold it. Can you lower the heels? Pick them up. Carriage is still suspended. So I'm using my thighs to stabilize all that spring tension, press it down, and then peel the heels back up all the way down. Can you squeeze the ball a little more for four, Three, two, and one high heels, press out of it.

Give yourself a little release to then come all the way back in. Heels walk on into parallel, pads of the heels on flex the foot back from the ankles, flat footprints on the wall in front of you. It's like you're trying to fold your shoelaces to your shoulders. Big exhale, drive through those heels. Full stretch behind the knees now.

I wanna feel like I'm reaching out of my pelvis and inhale. Exhale drive through the heels. Think of this almost as your squat to stand. So, yes, quads are engaged, but also working through the pad of the heel. I'm trying to identify a little active squeeze right at the base of my seat, like crease the back of your pants as you stretch. Inhale. Press it out. I had a little slip, but then resetting.

There you go. Pushing through those heels for three. Two. Really similar series. Can you come in halfway? Give me little pulses.

If the feet relaxed forward, well, that's normal, cranking back deep in that crease right through the front where the ankle meets the shin, strengthening those tibialis muscles, flattening out the foot, let it be a little unpleasant, a little uncomfortable for four, three, To press up hold a little past halfway now squeeze the ball there in, in, in, in, in. For eight, seven, six, five, four, three, two, and stretch all the way out I'm gonna bend the knees coming in. I'm gonna go to arches on it. I'm gonna wrap my feet around the foot bar, lifting my head drop the headrest all the way down flat. Going right into a bridge here.

So all springs on, I'm nice and supported. So that I can get right into it, wrapping the feet a little up and over like a bird on a perch, curl the tail up abs, and squeeze the glutes hold it at the top. Want you to squeeze your ball. One, two, three, four, and then carve out the abs. Can you drape through the spine, roll it back down, building heat in those inner thighs. That ball has not left us.

So we're starting to fatigue a little bit through upper inner thigh, rolling in and down on the ball those inner thighs spiral a little in towards one another as we curl up. Firming the abdominal wall, hug the tummy and squeeze the glutes one, two, three, four, exhale from belly button in, tail up, lower back rolling down, really finding that beautiful articulation preparing us for the rest of our series the rest of our class. One, two, three, four. Every now and then I really like to do bridge. All springs on.

A little bit of a gift to not have to worry about that carriage stability, but then maybe you can explore a little more height. Maybe you can feel like you control that roll down a little more fully because your muscles aren't so stressed about keeping that carriage still. So just really making the articulation, the main event here. At the top, it's like I'm squeezing my glutes to open my pelvis to the ceiling, feeling that nice release through the front of the hip flexors. One more like that. Hopefully, spine is starting to feel a little unlocked, a little slinkier.

That's the goal. Happy, healthy, mobile spine. This articulation bridge is so valuable. For your spinal column. Tail up belly button and hollow tummy bone by bone, squeeze the ball, squeeze the ball, and then try not to take a break, tap the tail squeeze the glutes right back up. Big inhale hinge, exhale squeeze lift. Little inhale, exhale squeeze lift firm through the arches of the feet.

Inhale, every exhale, my ribs go a little down and in together. So, like, my abs contract in right when my glutes are pressing up. And then squeeze lift hold on to it. Pause. Give me little pulses. Little scoop tuck lifts.

Scoving a little smile underneath each seat. Make it really focused. Think less down up. What if you just took your tailbone up and now up and five, four, three, two. We're gonna dance, take that pelvis around to the right big circle down, down, exhale up up through center, square off the hips, inhale, exhale up up through center, tighten your belt. Inhale, big exhale. One more, and then swing your hula hoop to the other side, reverse it down down, exhale up up, pushing through the feet, trying to find that moment where two hips are square.

I feel my waist really lock in. Those obliques are doing a lot of that work to try and square you off. One more come up to the top hold. It just squeeze your ball to finish exhale in, in, in, tail up, sink the ribs firm through the palms, the triceps, eight seven, six, three, two squeeze hold, push into the feet, squeeze the glutes, inhale, exhale, roll it down all the way. One vertebra at a time, smoothing it out.

You can take the ball out, hold it in the hands, I, like, a little bit of a run here, toes on in parallel. I still have all my springs on. Just push out and take a little rise and fall, pedaling through the feet, letting that go. You can add a little pulse to the ball. That feels natural.

A little up to go down. Two heels lift to switch, lift to switch. Four, three, two, one. I'm gonna bend both knees, bring my carriage home. Keep your ball rock yourself up to sit and hook your knees right over the footbar. I'm gonna bring my ball to the back, of my ribcage, like, right through that middle spine, and then I'm gonna tuck my tail, recline onto the ball.

Hips very close to the front edge of the chair. So don't be afraid, scoot yourself forward. Hook the knees and just let those feet flop. Let them hang for a moment. A little bit of abs on the ball here.

I'm gonna interlace my fingers, wrap the elbows in, gently pulling up on the skull. Inhales, I take a supported backward bend up and over the ball. I get stuck in those shoulder rest, exhale ribs and curling up, unable to spine, bring the heart towards your knees and then inhale. Letting the ribs fan open, so then we exhale scoop the tail, close the ribs, use that abdominal wall to come back up to your c curve. Inhale. My elbows are a little into the corners of the room. So that I can shrug my shoulders down and feel my bicep support that heavy skull. I'm gently pulling up on the back of the head.

And what's nice here is that we're getting a little thoracic extension. Right through that middle sticky part of the spine that doesn't always like to move. This ball is helping you target that area. A little backward bend stretches the abdominals ever so slightly right before. Oh, we contract them. Twice as hard. Can you pick up the pace just a little bit?

I'm thinking like, inhale down, exhale up almost like a single count. Hopefully, you've got an amazing playlist on. Pick something good, inhale, try and find that beat as you exhale back up, thinking of the v opening of the ribs coming in and together, like, puzzle pieces, lock them in, and then inhale let them go. On the next one, come up. Stay up just crunch it.

So now I'm gonna try and tuck my tail up really deep in that low tummy. Ribs stay a little in and together, and now I'm using the ball just for a little bit of a pulse forward. So now I'm not finding that extension. I wanna stay in my ski curve. You can always reach the arms.

You can always bring hands over chest, behind the thighs, anything you need to kinda lighten the load, but hands behind the head is gonna add the most weight, the most challenge for those abdominals. Keep crunching. Can you bring your right leg to tabletop? Still, even weight on each side of the pelvis. I try and scoop and tuck my tail, and then we're gonna pause. Slow it down, inhale, stretch the leg over the footbar, tap it and lean a little bit to the opposite side.

Exhale twist, ring out the waist, and can you rotate over past that front thigh? Inhale for a climb, exhale up. Inhale down for two exhale up. Big twist. One more slow. You can always keep it slow or can you single count?

Inhale. Inhale. XL. Four. Three nice rotation for two. It's less about the elbow, more to the armpit.

Give me a little pulse. Seven exhale six. Deep in it. Make it a little smaller, three. To come back to center, right leg down. Left leg up. Give me a little crunch.

I'm gonna re center here. My pelvis gets a little wonky, so I wanna re tuck and make sure I've got even weight on both sides of my hips, and then my hands can come back trying to drop some weight into both sides of the pelvis. Three, two, slow stretch. Can you take it out, tap the foot bar, lean over the ball, and then exhale. Give me that big twist.

Let's inhale out. For two, exhale up and over, rotate, bring it out. Verto exhale chest up and over. It's more about the armpits than the elbows. Right? Can you get your opposite armpit to the outside of your thigh, single count if you want, and stretch. Big exhale. Inhale. Inhale. Big exhale.

You've got four. Three. Two. Twist and hold it. Little crunch. Eight. Seven.

Six, five. Three, two come to center hands behind the thighs. Can you find both legs and tabletop? Little tuck of the tail, fribs and sink the belly button. Reach the arms. We're gonna try and come a little off the ball, small little teaser roll up, squish the ball compress it, belly button and bring the heart a little up and off, and then squish your ball.

Maybe option legs up and out, scooping the navel into the spine, little exhale. I think of that belly button trying to go down as my heart is trying to travel up. Three. Two. It's okay if this one's a little slower. And last one squish the ball, try and come up and off, up and off, up and off, Oh, I'm gonna take a big old stretch over that ball, just splat on your mat, right, flare the ribs, stretch those upper abs, arms up overhead. I even grab the sides of the reformer rails and give myself a little bit of that deeper stretch. Oh, nice big burn for those upper rectus abdominals.

I'm gonna take the ball out, set it to the side. You're done with that. Change your springs now to a red and a blue for some supine arms. So I'm already a little fatigued in those upper abs now we're gonna take it a step further with the springs loading up my abdominals. I like my headrest back up for abdominal work, so feel free to pop it up. It was previously down for our bridge.

Handles into the hands, fingers, and thumbs out. Press a little down through the shoulders. You wanna be able to see those fingernails, legs and tabletop. Slightly tuck the tail imprint through the low back as we exhale big circle down, out to t, and cut back over the chest. I'm trying to engage my abs so fully.

I already feel that heat in my upper rectus abs from our ball work, and I'm just gonna circle feeling really connected to the torso now. Trying to find my longest neck firm armpits. I'm trying to push push push my handles to the edge of the carriage option to stay here or adding on chest lift with a double leg stretch. You're warmer, you're ready. Legs don't have to be low, but try not to rest on the tips of those shoulder blades.

I exhale round the spine along stretch. And then on your next one, reverse those arms from teeth, gathering into the waist. I feel like my ribs are trying to draw in and together narrowing the midsection, but lengthening my neck as my underarms tighten. You can stay here or add back on, chest lift, sink the belly button double leg stretch. Just kinda flowing through here.

Always a nice challenge if you wanna hold before you roll down, not so eager to crash to the mat. One more. Leave the arms tight by your sides, bend the knees, palms face down, go right into triceps. Elbow squeeze in firm to the ribs like you're squishing your bicep close to the torso. Elbows hover over that carriage.

So you try not to rest, and then we press all the way back down. Sholders wanna creep up a little bit here. Can you shrug the shoulders down? Muscle hugging those armpits. Option to finish here with head down supported.

Or I'm gonna add a little coordination. I'm gonna prep in that bend of the elbows, press curl up, hold his legs open close, bend the knees, one, elbows, two. I stay lifted, stay lifted, head comes down at the last second. Exale press curl up, sink the belly button open close, one, then two, head three. Everything up and out.

Little jumping, Jack knees bend, then the elbows, then the head. Can you give me three more? Coordination, you try and do this whole first part on an exhale. And then we inhale head comes down last. Last one. Bend the knees pause.

Can you shoot them back out? Open close, bend the knees. Little open close for three energetic arms. Shoot them to the foot r two. And one a little more curl up right before. We come all the way down.

I'm gonna walk my feet to the right. Handels on the pegs. Hold on to the pegs. Take a twist. Chin goes opposite of hips and legs.

Walk the feet to the opposite side, nice big twist and stretch, and then returning to center. We're gonna rock ourselves up to sit. You're gonna go to one blue spring, one blue, or even a high blue. I actually like the high blue personally. I take my blue spring.

I stretch it up to the button row just for a little bit more spring tension. For this arm series today, I'm gonna use the dowel. I'm also gonna take off the hard handles. I find that this works much better with the soft loops. So if you had handles preset, great.

We're all going to loops now. I'm gonna take my dowel carefully coming into a kneeling position facing the foot bar. Hips to heels. I like to curl my toes under balls of the feet really firm up against the shoulders, and then I'm creating a handlebar. So what I love about this series is it gives you this really firm stiff handlebar just like doing work with the roll down bar on the Cadillac. So it's gonna give us that sensation.

I'm gonna find a little bit of a hinge forward feeling that spring tension pushing into the feet on my exhale tuck the tail abs in, and then I give myself a really nice chest press up and out to about my nose so my shoulders can shrug down and then inhale, breaking at the hips, elbows bend wide, bar comes to about my chest. I'm gonna exhale, feel my abs, my glutes really initiate me feeling almost like you initiate with the core on that breath. Just so we don't face plant into the foot bar, no one wants that, tuck the tail. Shining collar bones a little up and away. Inhale, it may start off feeling light.

Just trust it. And as we come down, exhale, you're gonna feel those shoulders. It's a lot of deltoid. Two more with the hinge. I like this kneeling squat. It kinda fires up the lower body, even though It's upper body work. I like to keep things as full body as possible.

I like a lot of integration. Pause on your next one. You're rowing a boat. Can you take it down, scoop up the body wide elbows, push it away. So now I'm upright.

I'm trying to keep a slight tuck on my pelvis, so my glutes feel active belly button threads a little up and in stabilizing me on this moving platform. Try not to let the chest react to what the carriage is doing. Really keep those shoulders a little back over the hips. Rowing my boat. And then I'm gonna pause, reverse it. Can you come in, scoop down, and then straight arm lift? Here's where it starts to get a little heavier. Down, and then shoulders down.

Maybe this direction of your row doesn't come up so high, because I don't want this going into your trapezius muscles. Can we shrug the shoulders down? Think more of sending the dowel down forward. Eventually it comes up. So there's this moment where you feel shoulder shrugged down. I feel my underarms creating space in my neck. About here, I feel those traps wanting to take over, so that's my limit.

Three. To straight arms. Can you hold it out there? Big inhale lower down to the thighs, exhale shoulders down. Pull the bar back up. Little inhale. Exale shoulders down to push that doll forward. Try three. Two. Last one, can you hold it shoulders down? Dial to the chest a little down an inch, up an inch, down an inch, up an inch, eight. Seven.

Four, three, two, one, bend the elbows, lower hips to heels. Oh, yes. Good. Lot of deltoid there. Let's pair that with some back body. I'm gonna turn around, and you can slide the loops together, hold your loops and your dowel. This is the fancy transition where you turn around, hold on to the shoulder block, and then you stay in your little setup.

If you're, like, I lost you there. No worries. Take your loops off, turn around, strap yourself back up, and now the dial is behind you. Palms are gonna face to the foot of our knees up against the shoulder at same spring. High blue for me, regular blue is also great. It's a little lighter.

Open the arms wider than your strap straps just skimming your body. Roll the shoulders up in a way, tuck the tail, chest expansion. I'm gonna bring all of my fingers to the same side as I press back to the foot bar. Really easy here to let the shoulders cave in and just make it about the arms. Think of the name.

That is the whole point of the exercise chest expansion. Roll the shoulders away from the wall you're facing. Think of pinching a pencil right between those shoulder blades. And then send the dowel a little down below your seat, then go to the foot bar. That's my best tip for chest expansion. A little down to go back, space in the neck, a little more action in my upper back, right where we need it the most.

Think of broadening the collar bones. And now we're gonna add back in that hinge, that kneeling squat. So I'm gonna press back. Hold my chest expansion. Inhale, lower hips to heels.

No hinge. Chest is gonna stay up, up, up, up, squeeze the glutes, press the hips forward to use your quads, almost like thigh stretch, and then come back, tap your seat. I'm gonna go down and back, inhale, proud chest, lower arms, keep going back, back, back, back to the foot bar. This is your furthest point with those triceps. Squeeze the glutes come up, and then give yourself a little relief. If you get tight in the neck, no worries, just shake out.

Eff is a good thing. We're gonna exhale push down and back. Lower hips, collarbone's shining a little up and away. It's like I'm sliding down a wall, and then I come right back up. Can you give me two more? Don't hold your breath, exhale.

Inhale. And inhale. Last one. Lower down. Just the legs. Can we come up? Keep the arms back and then right back down. Whoo. And then squeeze up.

Press the dow a little further back. Squeeze the pencil right between the shoulder blades. Last two. And one, come all the way up, squeeze, glutes, tuck the tail open the chest, little pulse with the dowel right back to the foot bar for eight. Seven little reach down and back six. Shake the head if you get tight. Three, two, one, release, lowering those hips.

I'm gonna unstrap for a moment. So take the loop off the dowel. Bring it around in front of you and now reconnect. Now your handlebars in front of you, just place it in that space between, your pegs and your shoulder rest. I'm gonna flip the headrest flat, and then I'm gonna come to sit.

Palms are gonna face the ceiling feet flat, making sure you're at least a palm's distance from that back edge of the carriage. And then I'm gonna tuck the tail find my deep sea curve now holding it here. Go right into your bicep curl. And it may feel a little light this high blue. I'm gonna really focus on the abdominals here because it's not too heavy.

Dow comes right up to the hairline so that my elbows look like they're on a shelf. As I exhale, it's like I'm rolling my knuckles up in and so I don't break the wrist. I try and keep everything in that nice long line. And then I'm gonna add on from here. I'm gonna do a little overhead stretch, retrace my steps, bicep, curl, unfurl, curl overhead, but I'm not extending.

I'm really keeping my c curve. So try and fix your gaze straight forward. Arms go slightly up and away. You can keep a little bend in the elbows in order to not scrunch in that neck. Little up and overhead.

I got that tremble going in my tummy. That's a good sign. Everything's locking in to support me. Four. Can you kiss your low back into the mat seat curve?

Can you take it kinda low? Feed stay planted? Toast can hang off that headrest a little bit. On your next one, bicep curl hold it. I want you to try and find your balance, legs up into tabletop. Good little shift, up down.

Up down. Up down. Little tiny pulses, fingernails to the ceiling. My carriage does not move. I'm keeping the tension on those straps. Maybe the legs go up and out like we did for abs, sinking the belly button.

Four three, two, and one, bend the knees, feet rest safely coming up out of it. That is your dowel series. I'm gonna take the loops, put them back on the pegs. We're gonna dismount off to the side. Done with our ball and our dowel. Now it's time for some band.

I'm gonna go to one Red Spring. I'm gonna grab my box and place it long ways in this little sidecar position where it looks like a pop out extension. Matching the front and back edge of my carriage. The band is optional. I'm gonna step into the band bringing it right up above the knees. I'm gonna hold onto my footbar carefully mount my box turning the face away from the reformer.

Parallel my feet. I wanna tuck my inside toes right up against the shoulder rest. Baby toe right next to it in parallel. My heel is high and lifted. So don't be shy really think stiletto on that carriage foot. So we're a little more agile, a little more mobile in this carriage leg. I'm gonna find a low chair.

Tailback chest forward. I like palms pressed to scoop the belly slightly tuck the tail, and I'm thinking energy out on my band. I'm gonna hold it. Just that right leg's gonna start to pump. Xhale. I push it out. Inhale.

Exhale. You can go slow, especially on the heavier red spring. There is so much value in pushing and then freeze. Don't let the momentum of that heavy spring rebound you. You are always in control sending energy all the way out through that baby toe.

Maybe we can get a little lower as we exhale pushing out. Little stamina moment. Just trying to find your groove. Try three. Two. And then now keep that outside leg straight. That carriage leg. I'm gonna stand up slowly fighting that red spring fight that band.

Then I'm gonna bend just that box leg as I come back down. And then I'm gonna heavy heel press down into the box as I rise, and then I'm gonna come back down, and then pushing into standing heel coming up. And then creasing the hips chest forward tail back, that really nice dynamic high to low, loading up a little more in that standing leg right before I come back down. One more. And then I'm gonna hold it from here. Can you baby skate? Just give me, like, in two inches, out two inches, in two inches, push it, squaring off the hips to the wall, not twisting in that pelvis, maybe a little lower, even smaller, three.

Two, push it now. Bring it in halfway. Give me down an inch up an inch. Think both eyes pressing on your band, down and up. Carriage is still. I'm not gonna let it move.

Four. Down, up, three, down, up, two, and one, slow to come up. Let the carriage dock. A little bit of a transition here. I like to hold on to the foot bar tucking my headrest leg a little underneath me.

Very graceful, set your safe set yourself down on the carriage. I'm gonna pop my head rest up. We go right into sideline, taking the loop, putting that onto your top foot. I'm gonna leave my band for maximum challenge. You can always ditch it. Scooting the hips back, tucking the bottom leg up, give me a nice long stretch.

Stack the hips, bottom waist feels lifted. I can push into the shoulder rest for a little bit of support. And now I am going back to back on those abductor muscles, those outer hip and glutes, glute med, all the things. Inhale, exhale, lifting the bottom waist, lengthening your top hip towards the foot bar, trying to stay slightly up at hip bone height, aiming towards that front corner of the foot bar. On your next one, can you keep the legs straight point the foot? Give me a little circle forward up back and around. And the band is brutal. It's gonna limit your range of motion.

So a small circle with a stiff strong leg. Like a spoon in a cup, can you just stir it around? Don't shake your cup, though. Don't spill a coffee. Keep that pelvis stable.

And then reverse it. Little circles. Back up and around working into the band, fighting your spring. Big stamina moment. Three, two, lift it up, bring it a little forward right off the edge of the machine, little pulse to finish can go up an inch, up an inch, where it feels the worst live right there, but breathe, eight, six, four, three, two, one. Oh, bring it in. Yep. That'll do it every time.

You can take the foot out of the strap, control yourself home, staying on a red spring or a little intermission here before we take it to the second side. I'm gonna dismount in this little pocket of space. I'm just gonna nudge my box a little out of the way so I can carefully come back up, sit on the footbar facing the back of the machine. You can just leave your band on. We're going into a little bit of long stretch back. That work with the towel really prepared us for this reverse plank. Feed up against the shoulder rest, nudge yourself off the footbar.

Sholders kinda wanna rise up. I need you to push down through the palm shoulders down. Think of a long spine from head to tail, inhale like a tricep dip, exhale scoop the tail up and out reverse plank squeeze, glutes tummy tight, broaden the collar bones, scoop the belly button back back back back back. It's like a little pike, navel to spine, bringing the carriage home and then soften the tail, let it point back down to the springs. Inhale, tail goes under, up, out, like a little semi circle, and then draw yourself home pushing down through the palms, relax the pelvis.

Two more. This direction. Trying to keep the neck pretty neutral. One more dip, tuck the tail. Push away from the foot, our reverse plank, roll open the collar bones. And then scoop, scoop, scoop, scoop, scoop.

The reverse is tough stuff. Can you lift the hips, squeeze glutes, find your reverse plank now push away from the footbar. Start to bend the elbows, pull the carriage in. Here's the hard part deep push up through that tricep dip. Tuck the tail, find that reverse, plank, push yourself away from the foot bar, now drop, lower the elbows to bend, pull the carriage in, push up out of it. Two more, little up and now.

Oh, it's like a little roller coaster for that fine. Really feeling like semi circle on your back, but the this full version feels much more dynamic. Drop the tail. Bend the elbows shoulders may creep up. But here's your chance to push out of it. Come up. Come up.

Come up. Set yourself gently on that foot bar. We're gonna take it over to the second side. So still that one red. You can set the box up on that carriage as you walk around.

Dropping the box to the floor. I'm gonna carefully step up. Going back to my standing work, parallel the feet. I'm gonna make sure I can align two hips to the wall, tucking the toes. I've got a high heel on that standing foot.

We come low. We stay low energy on the band. Outer hips edges of the seat. Start to slow stretch. Bring it in. As I push out, my hips don't wander with the carriage. I am really stable. I have hands, palms press.

You can always make a different choice. My weight feels really grounded in the outer edge of this foot bar heel. And then I'm also gonna try and, like, hold one, two, before I let that red spring. Pull me home. I'm gonna resist it. Boom. Boom. Boom. All the way in, shoulders down.

Maybe we can get a little lower. Three more all the way out. And two. And now I'm gonna keep it straight. So push energy all the way through the baby toe. Now I'm really rooting into that outer edge of my standing heel hinging chest forward tailback side lunge. I'm gonna go slow. Like, I'm planting roots down into my box, fanning my toes up, So I'm focusing on that seat.

That gluten hamstring standing me up, heavy in the heel slowing down that spring, energy still from my hip to the outer edge of that carriage foot. Two more, reaching the tailback big hinge. This hinge really adds a little more weight into the glute as the torso comes forward. Also rotating pelvis on spine, that's how we get the depth. Now hold it. Little kick drum here.

Kick it. Little stretch, little exhale. Think of the tummy drawing up and in. Stabilize, press out into your band. Little exhale. Don't let the carriage come in more than a couple of inches. Four, three, two.

One, bend the knee, can you hold it? Free the carriage up a little bit. Drop it back down. I'm gonna really find my depth here. Tension out on the band. It's bossy. It likes to bring your legs in.

Up and down. Five, four, three, two, one slow to stand. Okay. Reach for the foot bar with your hand closest to the foot bar, foot bar hand. Crossing your carriage leg down and behind come to kneeling, very graceful transition all the way down in the sideline, strap that's in front of your face goes to your top foot. Start by pushing your top leg straight, stack the hips, draw the bottom waist up, Inhale, bend the knee like a single leg squat, push it out. I like my top hand into the shoulder rest to create a little space in the neck. Bottom hand holds the pig behind the shoulder rest. Up at hip bone height, trying to stamp the heel up and out to the corner of the foot bar, inhale, exhale, lift the bottom waist, lengthen the top hip towards the foot bar.

32, and one point the foot, little forward back up and around, fight for your circles. If you need to take a break, you take it, reset, come right back in when you can. This is my wonky side. I hold my top hip to give myself a little tactile correction. I don't want that hip rocking and rolling around. So if that helps you, go for it.

I nudge it a little forward. And then pause, reverse it. Whoo. Little reset for me. Again, this is my less dominant side. It's a little weaker. Little exhale eight.

Circle stirred around bottom waist lifts. Go ahead. Three. Two. Can you lift it? Back up and around, carry it a little forward off the corner of the foot, our little pulse, little pulse, eight, four, three, two, one. Oh, let it come in internally rotate. Maybe a little tap tap for that seat.

Cruising all the way home, helping yourself up. I'm gonna slip out of the band. I'm gonna put the box away at the back of the machine, getting ready for a little cool down. Just a little moment of feet and straps. So you can remove your box, remove your band.

Thank goodness. Done with that. Two red springs. I like two reds. You can always move a little lighter on red blue. Returning on to your back, really sealing our work, really similar to how we started, push off one foot at a time.

The interior straps going right into circles, long legs, heavy pelvis, give your tail a little wiggle, try and find your center. Inhale the legs up to open, exhale circle sweep. Inhale heavy tail down. Open wide exhale sweep it back together. Feeling the length restored through the limbs of that lower body, articulating deep in the hip socket.

It's like flossing for those ball and socket joints, really happy, healthy hips. Pause on the way up reverse it as we go into our opening. Take your time. Trying to match the rotation of each leg, you may notice one's dying to speed through it. So give some attention to that stickier side and see if they can match each other.

This helps you start to create that symmetry, a little more stability through the pelvis, working through those sticky spots of the hips. And then pause. Souls the feet together. Grab your loops. Pull your feet to your face.

Maybe the elbows can press the inner thighs to the foot bar. Can you keep the left side where it is? Just extend right arm right leg. If you tip over a little bit rock some weight back into your opposite seat for this half straddle or stag position, and then guide it in on an exhale, inhale unfurl other side exchange. Slowly bringing it back home. We'll take the feet out of the straps one foot at a time, catch yourself on the footbar loops to the pigs.

I'm gonna dismount off to the side, finding my feet in parallel with just a breath together, big inhale, feel your body in space. Different than when you started our session, exhale. Hands to chest. Greatful for a strong moving body. Thank you for joining me.

I'll see you soon.