Mobility & Strength Flow

Hello. My name is James De Silva. I'm the founder of Garuda, and today I've created a a class with a belt for you. It's, it's called Tara. The bell sequences are called Tara, and they're very special to me because they already teach me how to be supportive and how to also move through stabilizing the body.

I've got two purpose springs on today, and the bars are just a little higher than than how I stand. Yeah. So in case, you're taller than me, please, I'd kinda hang all the way from on top. I've also got two purple springs, and if they're too heavy for you, use the yellow ones because you'll always find them to be as supportive sometimes as purple. Yeah. So play with it. See see where you stand with your weight and and then play along. Okay? Now that's exactly what I what I mean clear along with class today because it's gonna pull you, push you, throw you in a certain direction. It's all about having fun.

And if you're not having fun, then there's something wrong. So go along with me here. Here we go. Place the belt behind your diaphragm. Yeah. Let's just kinda sit down, place the hands on the floor. Again, you want to feel comfortable as you sit on your sit bones, and and I'd start on my sit bones, and not behind them, not in front of them, but just on my sit bones, hands gently place behind you, sit up tall. Again, start with a good deep in breath, let the breath out slowly.

And then as you start again with the in breath, start rolling back on the sacrum, set up tall, and as you breathe in arch and lean back, good, and center. Breathing out, lean back. Sit up, breathe and lift and arch back. A few more of the center. Breathe that again soft in the lean back.

Center, lift the heart, lift the chest, lift the gaze up to the ceiling, and center. One more. Breathe out curve and lean back, breathe in and sit up tall. And center. Let's move into undulations to start curling back from the tailbone, lift the heart, lift the chest, and lean all the way forward in front of the sit bones aside, lean all the way back behind the sit bones, on the sit bones and then in front of the sit bones. And this wonderful sense of undoing waving through the spine. Last ones from the back, reach up, and lean forward.

Let's reverse it. So start with the head to lean back and curl from the head to come forward. The head arch is back, and the head curls to bring you forward. I don't get breathing. Let the hands support you as you until they had fallen back. This wonderful sense of waves are moving out through the body.

Come back, and now let's work around the rib cage, go forward diagonal, side diagonal, back diagonal. Side diagonal and forward. Now as you move around the ribs, notice what's also happening around the sit bones. Front of the sit bones, diagonal side of the sit bones behind the sit bones. Side of the sit bones and forward and last one through and take your time to really move through all those gungy bits in the rib cage. Again, forward from the heart, move into the liver, move into the back of the ribs, the kidneys, the side in the front. Again, get that wonderful sense of moving through the ribcage.

And what do you kinda start? Oh, stay in a position, and if you find that it's a little tighter, stay there for a little longer. So play with what you feel like on the day. And center and come back. Beautiful. Sit back in your curve. Open the left knee out and just rock to the outside of your left shoe.

Move around the side of your back curve and finish up in an arch. Good. And again, lean back in the curve, move sideways, feel that sense of reaching out to the ribs, move back again out through, and then arch. So there are a few more times. Soft them back. Roll to the side and lift up tall, lean into the side ribs, move back into back ribs and arch. Again, lean back curve and side out good.

And lean back, curve, roll, and arch. Let's add to that and curve back side, lift up tall. Close the right knee and lean of the side ropes. Lean out on that diagonal. Again, lean back to the side, back, and then the heart lifts. And again, reach back, move out to the side, lean out of the ribs, move into the side ribs. Again, on the diagonal, pull back into the side roll back and finish the arch and back. Roll out of the diagonal.

Move into your side grips. Move our diagony side back. And arch. And again, back, roll around, move on to the diagonal, move into the side diagonal, move back on the diagonal, curl around, and now let's just do that one more time and soften and play with it. Reach out, pull back, and side, reach back out, and move into the r. To last one through pull, reach out on the diagonal, move back on the side diagonal, close the knee. Push back out again, roll back out and arch.

This time, curl, bring the left heel towards the right buttock and just lean forward. Being back again. And right heel towards left buttock. Let's just do it a few times. See, what you're introducing is sending your weight into the side shin because you almost want to lift up yourself and back down again. And place it back and forward.

Now let's actually lift up and use the back hand just to take you up, roll back to the side of the shin and lead back, you know, and again reaching up tall, sit back down, curve, and center. Again, heel to buttock, come up tall, and sit back down and curve. And again, forward, And again, rock back down and curve. Let's take it even further. This time, out, move into the front heel. So you roll over the side of the shin, roll back sideways, and arch back through. Start again and curve and forward roll back side out of pull and arch and Don't forget to breathe please. Yes. And soft and good, roll, and arch, and again, and down, and go forward, and roll back again down and finish in your arch.

Let's add the side bend as well. Roll and make it smooth this time. Lean back. Lean forward. Roll back down and finish in your And again, down, and roll diagonal, roll side, roll diagonal, roll back down, and finish in your arch one last one, curve, and go forward.

Go back on the diagonal. Go forward in the dial. Roll back down and your arch and back and out and back through. Reach forward. Roll back out and finish in your arch.

So let's place the belt properly behind the diaphragm. Yeah. Okay. Place the hands behind the sit bones. Yeah. Set up tall. All we're gonna do is send the knees forward and lift the pelvis. Now I have the belt slides down allow it to elap and naturally.

Send the sit bones back, and you sit up tall. And again, lean back in the curve. Send the feet, the knees, the hips, the ribs, the ribs, there's a bell code back down. Let it happen. Send your sit bones back and you sit up tall.

Couple more of these. So you really get this idea of supporting yourself from the hands. Arts the tailbone back. Good. And you sit up tall, last went through. And as you peel and have send the knees forward, arrive there.

Nah. Kola had deep into you, start stretching the legs out and lean back. Roll through the feet, the knees, the hips, and sit your sit bones down, sit up tall. Let's do that one more time. And again, I'm peeling to go forward. Good. And arch to send your sit bones back, feet, knees, hips forward, arch to sit down. Let's do that one more time sit up tall.

And again, curl back. Send the knees. The hips the ribs forward. This time, curl to send your sit bones back and feet, knees, hips, and arch to sit yourself back down, sit up tall. Let's add on to that. Again, start in the curve. Send the knees forward. Pull back in the curve.

Now move on to your left knee and allow the right up to be pulled forward. Roll back the same side and sit up tall. Again, pull back, curl, send the right knee along the floor and push that left hip out good. Pulled back around, and you sit up tall. One more time, curl back, lift, open that hip up. To vicious out back, up tall, the last time, come back.

And I send the knee for brilliant, pull it back, and reached out tall. I don't wanna send it back. Left knee out of the side, bring the left knee forward, right knee out of the side, pull back and curve, right knee out the side, lift up, left. Pull back and curve. Let's try that one more time. Out to the side and lift out to the side, pull back and curve out and lift and side, pull back and curve.

Send the knees, the hips, the ribs are forward. Sit back, lift up tall, sit up tall, and arrive. Good. Let's add on that. So now this time, silver the belt behind the lower back, we're gonna lie ourselves down.

And you're gonna have your feet wider and knees wider than the belt, hands by your side, and you're gonna start with a small pelvic tilt, just your sacrum off the floor, roll it down. Yes. Again, just the tailbone, the sacrum off the floor, and roll it down. Two moldies. Breathe out and breathe in. Breathe out. And breathe in.

Breathe out, stay there. And this time, pull the right sit bone down towards the right heel. Let the tailbone color. Left sit bone down towards the left heel. Let it curl up.

Right. I'd feel a lift on the opposite side, curl and a left and curl. Right, roll the sacrum down. Lift the left and lift the pelvis up. Rolled through the left, sacrum done, and tilt to the plate of your sacrum and then lift it back up again, down, back side and curve. Side down side handcuffed.

Now let's move into just the tailbone arching down and the lower back curling and pubic bone lifting up. So you wanna be quite precise. Just the tailbone reaching and pointing anchoring down with the lower back lifted and the pubic bone curling forward. Let's do a few of these down and forward. Down.

And forward. Down and four. Now reach the tailbone down, release the lower back and underlay the pubic bone up. So that small wave like motion just into the lumbar spine of the sacrum with the tailbone heading, the movement, down and through. Now release the law back down. Let the pubic bone arch up.

I'm gonna curl under. The pubic bone arches are curl under. Pubic bone arches are curl under. Pew be born archers up and down to stay. This time, lift the pelvis up tall, take the arms out to the side. Good.

And let's just work to the ribcage of the ribs and move out, get an center. Just the ribs. Oh, I understand. It's such a nice ribs. Yes. Your your eyes, your hips are being pushed to one direction. Let the ribs work with them out.

This time, ribs And the hips move in one direction, the head turns, in the other, and hip ribs and the head turns in the other. Couple more of these hip ribs move across center and got move across and center last one through. Move across the center and move across and center this time. Go like a snake, you're gonna wind yourself down so go ribs hip head, ribs hip, keep coming down vertebrae at a time. Vertebra at a time, vertebra at a time, vertebra, and I can slit your your tailbone snake away between your legs and come back.

Oh, breathe. Oh, enjoy that sensation of your ribs and your back having opened out. Good. And I mean, when you're ready, set yourself up good. And again, move with the belt behind it. The diaphragm. This time I just have my hands gently kind of rocking onto the springs. Again, if you don't feel comfortable with your hands there, place your hands behind the head. Yeah. And you're gonna start rolling back, Hunter, and gonna step from the base of the spine, and you're gonna arch lean back.

And you're gonna sit back up again. Oh, good. And, curl lean back into your curve. Roll up and sit up and then arch. Oh, keep your heart open as you arch and center. Again, curve, and move deeper into your lumbar spine. Good.

Arch to move higher into your sternum and back. And even deeper and back, and even higher. Good and back. Now let's go for undulations moving into the lumbar spine, sternum pubic bone lifts. And and done. Sternum, pubic waterlifts good. And, my hands don't really work.

They just kind of work this spiral around the springs under. Ah, they're recharting the shrimp. And again, now that springs support you. And reach back lean back. And through.

And again, reach back. Co under and through. Last one through. Ah, Chilleen back, co under and through. Beautiful. This, I'm gonna lean to my left. My right hip and hip won't come off. And I'm gonna roll around to the front of my sit bones, move to the other side and again, hang.

And allow yourself to be pulled back. And again, hang. Feel that wonderful sense of the coils really helping you. Don't resist them. Let them go, and then allow yourself to be pulled back up again. Now go out to the side. That side lean, curl into your spine, and then arch to allow yourself to come up side and curl arch, lift, and center side and curl arch, lift, and center side and curve arch lift.

Let's go for a whole circle, go out to the side, go into a curve, go out to the side, arch yourself up to center, and go out to the side, go into your curve, go out to the side arch yourself after center, and side and and side and center, and side and curve. Side and sit up tall. Brilliant. Good. Now we're gonna move on to all fours.

This time you want the belt placed strongly. Yeah. Around the hip bones. Just feel that sense of being supported. You're on all fours. Yeah. Again, in this position, feel like you're gently pulling them, yeah, on on the belt, and your hands are slightly in front of your shoulders.

So you're gonna start very plain and simply moving around the hip, around the right shoulder, around the left shoulder, around the left hip, and back so you're teaching, yeah, these big joints to really take your weight out. Out. And don't worry about the spine. Just keep it kind of normally, naturally lengthened out out. We're gonna move into it in a minute. Learn to give your weight onto each of those big joints out. And I go out and around my shoulder.

I go out and around my left shoulder around my hip and my knee and center. Let's go the other way around. Side and forward. Ford and side. And back again, side and forward and forward and side and back.

Just one more of those. Keep your tailbone nicely lifted up in the area. So you have that wonderful sense of the lumbar spine keeping its Now come back to send. Placing these together, and you wanna gently come back. And you wanna arch forward.

Lenton and colon. And arch. Start by curling the tailbone, lower, middle, upper, and the head. Arch from the tailbone, lower, middle, upper, and the head, curling the tailbone, lower, middle, upper and head arching the tailbone lower middle, upper and head. Start with the head.

The upper the middle and the tailbone. Start with the head. The upper, the middle, and the tailbone. Start of the head, the up, the middle, and the tailbone, start of the head, the up, the middle, and the tailbone. Start by curling back.

Lean forward. Now take your feet out to the right and lean to your left back. Move over your right hand and open the heart, open the chest heart. Bring the arm back and lean back on the diagonal and then center your feet, your knees back. Yeah. And curve.

Take the feet out to the left and move the right move over the left hand so you open the heart. You open the sacrum heart. You close and again, move across on the dial and then you center this. Look at again. Call to lean back.

Arch to lean forward, feet out to the right, hips out to the left, move over your right hand, push those hips forward, open, open, open, bring the arm back, the shoulder, the ribs, the hip, move back, and center. Last time, and go, curve, lean back. Reach forward down. Feet out to the left, hips out to the right diagonal. Weight over hand, openly lift her tall, bring the arm back, the shoulder, the hip, the knees, move into that, ribcage inside the hip, and center, and going sit back onto your heels, move the diagonal the side, the diagonal arch, and that the head curled you back to center.

Sideways, forward, and head curls you back to center. Again, sideways, and forward. And head curls you back to center and go sideways and forward and head curls you back to center. Come up on all fours again. This time, turn your left hand in send your right arm through and just hang over the shoulder. Oh, and come back to center. Chain sides and left shoulder through, roll, and hang over.

And center. Again, hand, shoulder, roll, and hang across, and center. Hand, and roll through a hang across and center. Left hand out to the side and right arm, reach forward, get your chest and your chin down. Sid bones up in the air and then sent. And again, reach forward and arch.

Deep deep chest stretch and center again and reach forward and arch and center. God the last one through. Reach forward and arch girder and center. This time, turn your left hand in, send your right arm through roll all the shoulder and stretch the left leg out. Go for a nice deep upper back stretch.

Roll it back. Hand on. Send the arm through, roll the back of the head back, and it got stretch. Open the back ribs out. Open the back of the there's a whole back out, and then roll back to center. One more time through.

And right arm to left knee, roll the right shoulder down, the back of it, and roll, stay there for a bit. Feel it feels like to open out, draw the knee back, roll up. Last hand through, and send the arm through roll. And reach those back ribs reach the lumbar spine, curl through that back heel, and then roll back out to center, arrive. Let's go for a whole hip circle out of the side and forward.

Out of the side and go back out of the side and forward out of the side. I'm back in. Out of the side. And forward. Out of the side. And back in out of the side and go forward out of the side and back in.

Arch come forward curl the toes into stretch the legs out into your push up position. Push up roll into your downward dog. Come forward into your plank. Lower yourself a couple of inches off the floor, knees down point the feet, chest on the floor, push with the arms, and then you sit back tall. Start again.

And again, reach forward, curl the toes under. Your chest on the floor, sit bones up. The feel of the toes really curling under. All you gotta do from there is stretch the legs out, hover off the floor. Push up, lean into your downward dog.

You'll have wonderful sense of stretch, and then lean forward into your plank. Come down, knees, hips down, and lean back good, and stay you're gonna do this time is bring the right leg forward and push into your hips. Stay out tall. So you really wanna push down into your hips. Now you might your your your mat might kinda move back a little bit. Don't pay any attention to that. Just lean back, go with the stretch.

Again, push your hands against the mat, lean forward. Call the back toes into you, roll through the back leg, and deepen it into your stretch. Turn sideways. Drop the hip down. Good. And then move back forward again. Move into your hip. Yeah. And place the knee down point the foot and then step back into your downward dog.

Start the other side. Sorry. That was your child's pose. Come forward and push into your hip, now really deepen it into that right hip if you can. Sit into it for a bit. Push back and lean in to your hamstring stretch.

Forward, curl the toes into you, and lengthen forward. Now roll back into your back heel. Stop there for a moment. Tom the left leg out. Sit into your right hip.

And then from there, come back up again into your mountain pose. As you go forward into your lunge, lengthen out, point that back foot, lean back into your hamstring stretch. Come forward. And then head back and around. Let's add on to this, coming forward and reach all the way forward into your lunge.

From there, sit back and deepen into your forward into your hip stretcher, and then color the back toes in towards you and lean back. Turn the hips. Sit. When you've already dropped into that left sit bone, pull back again, find your mom who posed, and then bend as you come down, turn the front leg out, and place the hand on your knee and drop into the greater trochanter to the side. Good. Ready. Stay there. Drop into it. Get that sensor.

Letting go. Come back up again and stretch out tall, lean back into your hamstring stretch, and then just glide the front leg out. And let's see. That just push up tall. Push into that left hip. Again, draw back into your hamstring stretch and pull forward into your so our stretch and then drop back, sit back into child support. Let's try the other side.

I'm coming forward. Yep. Yeah. Push forward. And then from there lean back, sit back into your hamstring stretch. Come forward, curl the toes into you, and then lengthen out tall. Bring it. From that lean back.

Get into your mountain pose. Rotate and sit back on to your sit bone. Say deeply. Come out of it. Again, your mountain pose, and then as you bend the front knee, repeat that, left leg out, sit into the side of your greater trochanter, and just hang out there for a bit. Hang out.

Feel quite nice as you open the side ribs out good. Go back forward again. Good. And then from there, as you lean back, sit back onto your heels. Now glide forward. And push into your hip. Again, play with it. See where you feel a little tight, just rock into it.

And then as you pull back, lean back in into your hip. And then come forward and open back out for the last time into that hip stretch and then sit back and arrive. Beautiful. And come forward again, arch. Curl the toes in towards you from a plank into your downward dog.

Come forward into your plank. Hello, down, bend the knees, chest up, and come forward and through again. And out. And lengthen out the arms into your plank into your downward dog reach forward, lower down, bend, and sit back. And so good. We're now gonna move sideways. And let me kinda move sideways.

I want you to place the belt properly into your side ribs. Yes. It's really important that, again, you're not hurting yourself out in the front. And also nurses of the the clips are really well away from you because you wanna be able to move out to the side without them disturbing your ribs. Okay. Well, this is our starting position. As I reach out sideways, stretch the far leg away from me, I'm gonna sit back again too.

Let's just, like, two more times, angle. Push out of the side. Such a great stretch. And you come back again. Again, reach out to the side and then move the underneath leg out behind you.

As you bring your hand down to the front leg, turn the back leg into parallel. Again, turn it sideways, lift it out, and the knee, knee, and you sit. Let's do that one more time. Yes. Out to the side, turn the foot tip. Place the other foot out behind the other foot.

Now the front leg stays where it is, the back leg turns moved to the ankle, take it out back sideways, bend the knee, bend the knee, and you sit. Yeah. It should be a really nice soft, kind of, bouncy sit. Yeah. Let's go to the other side. Great stuff. Okay. So you get to see the back view as well. Okay. Again, place it by your side ribs.

Sit comfortably. Yes. And make sure your sit bone is on the, and you're not leaning forward, but you're upright. Okay. As you reach the arm out to the side, turn the back leg into parallel, reach out, and then turn it out and sit back. Here we go. And reached out. And you sit back.

Add on, reached out, and foot out behind the other foot. Front leg stays right as the back leg turns into parallel. You reach back again out sideways, bend the knee, bend the knee sit back. And again, reach out tall. Left leg goes out behind the right leg.

Left leg turns into parallel. Move back again sideways. Me out, me out, and you sit. Brilliant, guys. Come back again on all fours, if you may.

Yeah. And again, let's go into setting back a curve. Come forward in the arch, curl the toes and you go back again into that plank and downward doggy. Once you're on your downward doggy, bend right knee by the left elbow and stretch, bend stretch. Ben and stretch. Ben and stretch. I got this wonderful sense of walking. I call this the mammalian walk. Yes.

So I'll walk. And walk off with an arm to opposite knee, walk that bends and walk. This time, bend the right knee and move your hips out to the right, roll it back to center. Then the left knee, move it out to the left. And push it back to center.

The right, and back to center, and the left, and back to center. Now without bending your knees, move your hips to the right, head to the left, hips forward, head forward, hips to the left, head to the right, and then you push out the center. And hips to the left, head to the right, and move forward and out and reach around and then stretch back and center. One more time. Side, angle forward, angle side, angle back, angle side, and forward.

And side and back. Ben the elbows onto the floor and stretch. Bend. And stretch, really, wrapping around getting the elbows down, and then you're stretching up. Bend. And stretch two more.

Bend and stretch. Last one. Bend and stretch. Walk your feet forward. And this time, as you bend the elbows round the back of the head on the floor, and then you stretch out. And back of the head on the floor and you stretch out back of the head on the floor.

Lift the sit bones even higher and stretch out and bend. And stretch one last one through and got bend and stretch, bend the knees, walk your hands back. Start curling up. Again, adjust the belt properly from the hips. Yeah.

And clasp your hands this time behind the head. Yeah. And place them properly behind the head and start leaning forward into your hips center and lean back into the lumbar spine, the sacrum, the diaphragm, the back of the head. And again, Ford into the pubic bone, the heart in the third eye space, center, and then cut the back of the back. One more time, lean and fort big yawn. Center and curve.

And again, lengthen and forward. This am center, move your hips to the right and side bend to the left. And center. When I say center, you're more on your diagonal, your leaning point where you feel really safe. Yes. And again, side lean and then center.

Again, side lean and center. Side leaner, add a curve to that side lean, pull the left elbow cross. Keep your hips absolutely facing the front lean back again and center. And the other way, side, and curve. And side and center.

Last time through side and curve and side and center and side and curve and side and center now let's go for a whole circle side, forward, side, and curve. Yeah. The wonderful sense of stirring the hips, the ribs, and the head and sometimes together or in opposition, and center. Let's go the other way around. Go side. I've got curve. Go side and go forward and side.

Cove. Side, and for bring the hands down, lean into the front of the body, and then soften and release. Lean the front of the body take the arms out into a low v. And then soften the arms back down to the side. Lean open that heart center out and lean the arms out to the front.

Center and down. Take the arms up into a highly lean lean lean lean out, good, and center. And as it pulls you, find that sense of balance, reach all the way up to the ceiling, and this time, bring your hands in a prayer, let the prayer move down the central line of your body push down. And again, breathing. And, oh, breathe out. And again, breathing, and breathe out.

Brilliant. Good. So that was the belt work, as you can see, you've developed quite a sweat working through it. But at the same time, it's been fun. It's really about letting the body move back and forth inside. So get into those diagonals, we hardly use those diagonals, and that's really, really important. Also, acknowledge what the sit bones do, how you move around them, the figure of eight, around the diagonals, but most of all, again, the ribs. There you are dancing ribs. If your ribs move organically, your spine is always gonna be free and open. Yeah? Thank you so much for joining me.

This was the bell sequence, and I'm James the silver.