Quick, Push Thru Bar Flow

Hello. My name is James Desilva. I'm the founder of Guruuda, and today I'm bringing you the Guru bar on the push through bar, so of the pulley bar, whichever way you want to call it, I call it the pulley bar. So we're gonna start today sitting down. I've got a red spring out of here. Yeah.

I'm gonna hook it up on the side. I'm gonna start with with a cat just to warm up the spine to warm up the body. I'm sitting astride. My hands gently holding on to the top. And as I bend the elbows, I wanna keep that connection to the armpits, roll the head down, and feel that roll taking all the way into a front stretch.

Stay there for a moment or two. Breathe in those back ribs because you're gonna need those ribs to open out. Then pulling back from the tailbone roll up through the spine, then the elbows. Again, as I reach out, don't lose that armpit connection, wrap around and think of hugging someone with your arm. And reach out from the arms so the shoulders will lift.

Let them lift if they need to. Glide the shoulder blades down, sit back onto your sit bones, head curves through as you reach forward and down. Glide the shoulders back, lift the head, lift the chest. Reach out from the navel into the heart center into the third eye space. Pull back from the tailbone, curl up as you bend the elbows, sit up tall, then sit in the front of your sit bones.

This time, gently grab hold of the opposite spring and stretch. And then center. And again, opposite hand to opposite pole stretch and center one more time. I'm gonna pull stretch. And center and go pull, stretch, and center. One more cat please push down, roll through, and out, drawing the shoulders back, lift the heart, lift the chest.

Lead forward from the heart into the back of the head, tailbone closed under roll up tailbone, lower middle upper, and as you lean forward, grow out of the armpits, grow out of the back, grow out of the sacrum, gather the inner thighs against bed, and then come back to center. Well done. That was just to warm up the spine. Now it starts to real work. So take the same red string, move your polybar across, and then grab hole onto it on the diagonals. The diagram is really where we want to work from, so it kind of gives it a little bit of resistance.

Now the first bit, you know, the first five minutes is about find that one for that connection, yeah, around the armpits, the way the seratus and the external obliques come around. So I want you to feel that connection as you pull down just under the heart and stretch the arms out tall. Now what I'm paying very special attention to is that wrapping sensation in the arms. Yeah. And reach out. And again, wrapping, good, and reach out. And again, wrapping.

And as I go out, yeah, let the shoulders lift, glide them back, bend, and shoot. So there's a lot of work happening over here. Reach out, glide, bend, and pull Good. Reach out. Glad Ben. Now use the same thing to push down.

This time, keep the shoulder blades in the sleeve of the back and back. Again, push down. And as I push down, don't move forward. Keep that wonderful sense of where you are in space. The back of the body is very much alive and open, out, good.

I'm back. So I use the heat of the hands and gently pull the fingers to control the journey back. And let's do the whole movement now, reach the arms out, heels push, fingers pull, heels push, fingers wrap around. So you've got to be aware of what part of the hand works where. That's really important. Again, and what part of the armpit really wraps around and keeps you in place all the time? Reach out.

And put this time as you push just around the upper back, roll back up again and arch the upper back. And center and roll, yeah, just from the diaphragm and lift from the sternum and center. And down, cold. See, I'm still my weight still in the front of my heels. I'm not rocking forward to my toes as yet.

Yeah. And lengthen's always out there. Good. And now this time, I'm gonna arch to push down, and I'm gonna curve. Yeah. My shoulders still lift. I draw them down. And I arch. And as my shoulders lift, I still keep my armpits wrapping around, draw them down.

And, oh, god, and curve, and draw them down at the last ones. And I reach out. Good. Turning around. Yeah. So we found that wonderful frontal kind of placement now to the side. All the lateral work. Again, you wanna be in a place where You can draw the elbow in towards your side and then that wrapping feeling as you push out. Yeah.

And push out true. Again, I don't lean into the movement. I keep my sideline of the body. I call this the peripheral lines. I keep my right peripheral line really aware and awake all the time as I work back and forth. So I've still kept my sense of center. Yes.

And push. And then I'm gonna work around the other way through. I'm gonna pull under, and I'm gonna reach out. Good. Fingers work, heel of the hand pushes out. Fingers work, heel of the hand pushes out.

Fingers work heat of the hand pushes out, fingers work, and good. I'm a step a teeny further away to get that wonderful sensibility. Again, I've keeping that shoulder dropped. Now I lift it out, light it back, let it drop, and a little technicality over here. So you wanna keep that sensibility there, then let it reach out, then put it back in the sleeve, and then push it out. Good.

Two more of those out. Reach. Pull it back and down. Last one to reach. I keep that wrapping sensation. Keep the wrapping sensation and push. Hand behind the head.

And I lean the head into my hand. And as I push down, I go into the side bend, and then I come back. I bend good. And again, a few of those to open the ribs out good and center. And, ah, breathe out. So you got wonderful sensor letting go as well, the out. Correct?

And, now stop there. You're gonna twist around by drawing the left scapular back. Push out of the left scapular and then bend to come back to center. Push out long, and I pull back and reach out. Again, notice that I'm not leaning away with my feet and the lower body.

I've kept up my sensibility, grounded myself to the feet and center. Last one through, I push out, side bend. I wrap around. And I unwrap. Open the side and back ribs and eye center. Brilliant. Let's try the other side. Okay. Good.

It's my weaker side. So let's see what happens here. So as I push down, yeah, the connection of the armpit pulled up. So, yeah, at no moment, do I wanna lift my shoulder here? I wanna keep that scapular. Yeah. You'll notice the one at the back already widens. It stays open. Yes.

All the time, I'm not gonna wing it in at any moment. House and down. Got bend. I'm gonna lift the arm up now. Pull down and send it. Just gonna step back a little bit. Pull down and stretch the arm out.

Pull back down. And again, see feel the scapular reach out, drop it, pull it down. Keep it down. Now decide to reach out. Pull it, and down. And now decide to reach that.

Now let's go for the whole movement down. Push. Out. You've got to use your feet to ground you over here, especially at that moment where you're pushing through. And when the bar's fighting to come back and you resist from the left side of your foot and down, and you'll feel it as you work, you'll kind of feel how the feet have to really ground you. And this time, Paul, stay there. Ben the elbow in towards you and go into a side bend out, and then center. Good. I would say, working all these muscles around the ribcage.

Yeah. To really ground you for the work that has to come ahead. And as as kind of simple and tedious as this work is, it needs to be done. There's no two ways about it. Yes. So always first and foremost find those that musculature you need to work around. And reach the shoulder out and come back. So pull down, yes, side bend, glide the shoulder back, alter the back ribs out, move back again to the side, and then pull yourself back, bend the elbow. Push down side bend.

As you pull your shoulder back, get those back ribs to open, move back into the side floating ribs. Those floating ribs are so important people. Yes. We keep forgetting about them. And it's all the attachment of the diaphragm. That moves into it and then come back up again. Brilliant.

Let's turn back. Yeah. Again, feel, again, very lifted out of the spine. Drop the shoulders. Yes. And as you push out back, right, again, keep the openness in the pectoral girdle. Yeah. That's especially back minor. Keep that open as you bend the elbows, keep that connection. And, again, make sure that the elbows are parallel and go five.

Grow and go six, and go seven. Again, I don't lose my armpit connection, and they're always wrapping around and wanting to hug someone. Yes. So just seeing a lot hugging sensation all the time, especially as my arms reach back, I don't lose my hug, and I push out. Good. Bring the left, right hand off. Yeah. Down, rotate out. Rotate back and then bend, push out, open through, and back and bend, push down, open through, back and bend, push down, open through. Back and bend. Last one push down, open through, and let's change sides. Good.

And we have push down, open, back and bend. Push down, open, back and bend. Push down, open, back and bend. Push down, open, back and bend. Last one through. Push down, open, back and bend. Good.

Come around. Sit at the edge of your car rack, reach the arms up, simple, bending towards you, and reach out. What am I looking for again over here? That wrapping sensation out. We are just gonna do two arms first as a field. Now it's a much wider range of movement.

So it's gonna change, yeah, that whole sun is automatically gonna pull the scapula out. Keep it out good. And then glided down at the end of the year. So, again, look at the range of movement around the, yeah, the journey of the scapula. That's what you wanna kind of feel, and how it glides out the side and the back of the ribcage. And that's really important. Yeah. Try not to to kind of wing them, and that's the that's the most difficult thing. With the right hand, exactly the same thing. So, again, the shoulder will come forward and up, glided back, pull it in.

Let it come out and tall, glided back, pull it in. Yes. Out and reach. Yeah. Glad it back good. And reach it out and glide it back. Let's change sides.

Let it reach out now. Glad it back. Pull it in. Keep it in. Good. And reach out. Glad it back. Pull it in.

And reach out. Glide pull. Keep it in. Then let it move out. Glide in and reach out. I'm at all, said, brilliant. Okay. We've got that.

We've got that wonderful sense of reaching, dropping, and pulling back, and keeping that connection in the back ribs numb. Now we start moving. So, again, bend the elbows roll that forward and move out into what feels like a tabletop position. Draw the shoulders back lift the heart lift the chest, reach back again tall, curve back from material in the lower, the middle, the upper. And as you reach the arms forward, lean out lean out lean out into your front hang. Come back to center.

Bemby elbows, roll forward and through. Glide back, lift the heart, lift the chest. Reach back out again, tall. Cuh, roll up. Bemby elbows. Reach out, let the scapular move forward lean out.

As you lean forward, don't arch into your back. Keep the back ribs open at the scapular wrap around. Come back and center one more time, please. That roll. But still wrapping around. Beautiful, curl back around.

And as you reach forward, again, widen. Get your weight into the bass. You get that sense of the serratis also working up. Paul back. Now from here, Paul, and sit back into your chair and then sit up tall. Yeah. It's your first sense of squatting and back.

And go three. And you really have to manage the bar and the spring over here, keeping it in the same place So you have a connection of the armpit all the time. Now those armpits work around. There's several muscles coming around with that in the armpit connection. And I'll see that little pulse up five, four, three, two, stand up hold. Turn the leggard, turn it parallel, and you scot again, pull it up, turn it out, turn it parallel, and you sit and up Turn it out.

Turn it parallel, and you sit. And again, up. Turn it out. Turn it parallel. And you sit. Let's do one more of those. Turn it out.

And they turn it parallel, and I'll lie the foot back, find the sense of lunge, rotate the hip out, rotate the hip in, bend the working leg, reach it back out again, row up tall, and sit at the other side, pull up, rotate it out, rotate it, glide, sit back, rotate the hip out, rotate it parallel, bend the knee, stretch leg up, pull it up, and sit one more time to either side. Lift up. Rotate it out. Turn it parallel. Goide the foot back. Reate the hip arc.

There's a sense of pulling and pushing against the bar. Pull and push against the bar. Lift and sit. And again, and open and close. Glide the foot back. Reach open the back ribs, close the back ribs in the hip, come up and center down.

From you reach all the way down and sit. Just gently soften at the back. Now rock the front of the heels stand up, push down, sit back, let everything drop. It's already scored deeply. Move to the front of the heels, push up, and push down.

Again, lean back and sit. Rock the front of the heels. Pull up. Push down. Last one through and go and sit down. Rock the front of the heels, sit up, and reach the arms, bend in the elbows, reach forward and through.

Go ahead, lift the heart, lift the chest, and reach back. Bem the right knee and twist and center. Bemble left knee and twist and center. Write me twist and center. Left me twist and center.

Bend both east of the heart, lift the chest, and reach out, curl up, tailbone, lower, middle upper, lean forward, and arch, bend hard, pull and push with the ball. Pull and push with the ball. Pull and push with the bar good. Pull and push the bar. Come back to center. Okay.

First extension, lift as you pull down. Send the arms forward center leg back. Retate the hip out. Rotate the hip and bend the standing leg and stretch. Rotate the hip out.

Rotate the hip and bend and stretch. Rotate the hip out. Rotate the hip and bend stay there for five. For four, for three, for two, for one, draw the knee up, and place a foot down, and reach the arms back up again. You have a sense of stretch.

Just lean forward out into a plank. And come back down and let's go for the other side. Draw the knee up. Send the leg out tall. Rotate the hip out.

Rotate the hip in. Bend the standing leg and stretch. Rotate the hip out. Rotate the hip and bend and stretch. Rotate pull and push with the arms.

Push and pull with the arms. Bend stay there for five. For four, for three. For two, don't lose that armpit connection. And roll up tall, bend, and arrive. Good.

Rolling down through, stretch. Lean forward into a plank. Pull and move into your arch. Reach forward, and plank, roll through the spine, and reach forward, move into a deep sense of plank, lift the heart, lift the chest, and then come back up again. Ben and arrive. Good.

Let's next go for the next set of downward doggies. And, also, we're gonna go into a really nice warrior two position. So you're gonna lift the knee up and send a leg out and repeat the arm out to warrior two. Stretch, find your trikonasana, and Ben. And again, stretch, and Ben. Move out into a big side bend, take that more wonderful sense of stretch and come out, and then move into a trikonasana stretch. And you come out one more time and worry to side bend stretch and come out.

And chicken arsenal stretch out, deep side stretch and come out, bend, rotate it back again, pull it up and center. And here we go, reach the arms. I find that a wonderful sense of plank lift the heart and lift the chest. Move back, lean to the plank. Then the elbows.

Send the head through. Reach out tall back again into a plank. Pull up into an arch. Reach out. This might feel a little tough. Doesn't matter try.

There's nothing like trying and working through it. Good. And we go sit back into a squat. Come up tall, send the leg out behind you, open out into warrior two. Reach up tall. And have been warrior two and reach out tall and bend warrior two.

Reach out tall. Ben warrior two and go for that side bend. Come up tall and the triangle pose of trikonasana. And come up tall and go into your warrior two side bend and come up tall, triangle, a side bend. Oh, good. Come out of it and turn around that bend.

And draw the knee up and center. And from here, reach back out again and tall. Send the right arm back, circle around and center. Left arm back, circle around and center. Right arm forward, circle around and center, left arm forward, and under and lift up tall, send the leg out behind you and good.

And then when you back in towards you, and stretch, rotate the leg out to the side and stretch, moving into attitude, and stretch knee out in towards him, and stretch, leg out to the side. And stretch, move it into attitude, and stretch, draw the knee up, and sit back to the other side, draw the knee up, send the leg out, and then circle out round and down, other arm up, round and down, back out, circle up around and center, angle back up, round and center. Good. From there, lifting the up tall. Send the leg out behind you and stretch, lift up to the side, and stretch, lift up into attitude, and stretch. Again, draw a curve.

Unstretch, leg out to the side, and stretch moving into attitude, and stretch, draw the knee up tall and arrive. Got lean back again and sit through. Roll up and sit back. Roll up through the toes and sit back. Roll up through the toes and sit back. Roll up one and come down one.

Push up two. Come down two. Push up three. Come down three. Push up four lower.

And again, reach down and draw the shoulders, lift the heart, lift the chest, reach out, bend the right elbow, twist and center. Twist and center. Twist and center. Twist and center, curl up tailbone, lower, middle upper, reach out tall, and lean, twist and center. And go twist and center, and twist and center.

Last one, twist and center. Draw the right me up. Send the leg out behind you. Circle it up around one. Draw it and keep it parallel.

Two. Draw it back. And three. Take it back around one and bring it back one. Around and two.

Bring it up and two. Around and three. Bring it up and three. Place the foot on. And go reach out at all.

Ben and I'll go forward and reach out and and go forward and reach out, play so far to the edge and lunge and go forward and through. Reach out and lunge. Forward and two. Reach out the time as you lunge, grab hold of the side. And, oh, big stretch. And down and two.

And the other side, reach out and and go forward and bring the foot up and arrive. And the other side, draw the knee. I'm good. And send the leg out a tall, and stretch out forward one. Bend out tall. Around and two.

Bend out tall. Around and three. Bend out tall and arrive forward to take it back around hold. And out one. And two, and run two, and go around three, and back three, and take it back, and arrive.

Place of it on. And reach out. That wonderful. Get your hips aligned over here. Wrap those armpits around. Nothing has changed over here.

And foot, glide the scapula away, glide them back, bend, and reach pull back and reach forward and back. This time, dare to bend and lunge. And forward, round and stretch. And back again, and forward. And bend. I'm gonna bend you also this way.

And this time, Ford pole. And keep a leg stretch this time and out and down. And the other side, Ben. Lina. Lina. Lina. Good. And for down and to roll up and arrive. Good.

One more of these round and stretch. Let's go out tall. Good. Pull lift the heart. Left the chest. Reach out. Good.

Pull back around. Curl and lean forward. Pull back, find the arch and reach out all, bend and, open and stretch. Ben and open and stretch. Bend and open.

Big stretch out. Good. And bend and open. Walk in to the back. Pull down under and lean out. Big stretch out. Ancent.

Pull down. Yeah. And lean out stretch and pull. Pull down. And lean out stretch and god. Change sides. Yep.

And we have. And down. Good. And again, lean away. Oh. So if you notice I'm slightly leaning away on the diagonal side. Good. And pull down and go diagonal side and pull down and go diagonal side lean lean and center.

Sit back down again. Good. And finish off with five pull downs. So again, pull in towards you and reach. And again, pull into a try and key that back upright feel like there's no work over here. It's just feel like the limbs are heavy.

And again, it's just the springs guiding the movement up, and you just soften the shoulders, soften the elbows, soften the hands, There's no work happening. Let it just let the springs guide you up, let the weight of the limbs pull you down. And again, reach it. Let the scapula glide, glide back, bend, arrive. Good. And reach us at no effort at all.

Let the breathing also be hard breath soft and in breath, and out breath soft. And in breath. Great stuff. Hands down. I hope you enjoyed that.

At least I did making it up for you. Yeah. So a thing to think about in all of this is the work around the scapula, the way they glide out, yeah, from the sleeve of the ribcage, and then they pull back and the wrapping around of the armpits as they keep that front of the ribcage open and yet placed all the time. Thank you so much.