Reformer with Magic Circle

Hey, everyone. I'm Danielle English, and welcome to your express reformer with The Magic Circle. So I've preset that ring right beside my reformer. We're going for a short but very impactful workout today, thirty minutes, we're gonna make the most of it with that magic circle. I will be using the sitting box. I have my long loops preset for me, and I'm going to begin class on a red and a blue. Let's get started.

I'm gonna lie all the way down onto my back and bring the ring with me. As I ease on to my back, I have the pads of the ring between my two hands, but I'm gonna reach for my straps, one hand in, and then the other. So I hold both the loop and the pad of the ring in my palms, fingers and thumbs out, and that's why I prefer the loops to handles, it's a little more streamlined. Shrugged the shoulders down and find the ring right over the chest, trying to just maintain that spring tension, exhale scoop the tail and float the legs up to tabletop. On an inhale, start to let the ring go above your head, keeping it the carriage away from the stopper and then exhale shrug the shoulders down and try and bring the ring like a little halo just over the knees and the shins and then inhale.

Exhale. I'm gonna deeply connect building that effort in my power center, not just the abs. I really wanna feel my underarms hugging to pull the shoulders away from the shoulder rests. Three It's like that exhale helps me pull the four corners of my torso in towards center. And one more. Now as I inhale, I'm gonna take the right leg forward.

Ring goes above the head and then exhale, knee in, make that little halo. I say put the shins in the garage, like, really get them under that ring, and then inhale left leg, single leg stretch, shoulders down, abs in. I'm gonna keep my head down. I really enjoy finding space in the neck, warming up. You can stay with single leg or once you're even. I'm gonna get one more on this left leg.

Maybe you go for the double leg. Inhale. Lakes don't have to be low. Keep that imprint into the mat and then exhale. Pull it back in. Inhale. I'm keeping my head down.

I'm imprinting the low back and then exhale. Sh shrugged down. Abstratton. Firing from those lowers to transverse abdominals. Two more single or double leg. Already feeling like those low abs are folding in on themselves.

Scoop the tail shoulders down abs in, and then I'm gonna pause, slip the ring right between the ankles. A very familiar friend here. We're not reinventing the wheel in this warm up. As I exhale, I press those arms down. I come into my chest lift, give that ring a nice tight hug.

And then inhale, float it down. If you've only got thirty minutes, that magic circle is your best friend to get it done. You're gonna feel everything. I love that the ring keeps us accountable. It's either you're squeezing it or you're not.

Maybe those legs start to extend. They don't have to be low, but try and get them all the way straight. Energy through the arches of the foot. Can you point the toes? Add a little pulse, exhale.

Straight legs curl up four pulses, inhale roll down. One, two, three, four, knees, and roll down. Two more. Bringing in the heat. One more.

Four pulses, spend the knees, inhale stretch it back out. Can you stay lifted exhale? Squeeze the ring like magnets, hug inner thighs in towards one another. It's not just the ankles. Three.

Two. And bend the knees, little crunch ticket for it. Tap the shoulder blades. Pick them up. I'm pushing into my straps. Arms are long.

Trying to bring the chest away from the carriage. Option to take those legs up and out. Little exhale. Squeeze the ring as you crunch exhale forth. Three, two, and one. Whoo, I'm gonna come on down.

You're gonna replace the loops onto the pegs and grab your ring, guide it upwards to those inner thighs, we're gonna give the ring a squeeze above the knee joints. Make sure you're clear of the knees, walking the feet closer into parallel. I'm gonna lift my head, undo the kickstand of my headrest, headrest all the way down flat as we go into bridge. I'm staying on a red and a blue, but for more support, you could always go for two reds. Squeezing the ring, not letting it boss me around.

I'm gonna roll that weight to the inner edge of my foot. Inhale, exhale scoop the tail right up through the ring, tail up, abs in. Think of the thighs reaching forward over the foot bar so we keep the carriage docked, inhale at your high point, exhale, thrips in, tail up, abdominals feel like they're scooping down. I roll through my spine. Trying to keep that tension on the ring, and then I start again. If you need a break, you take it, I'm gonna try and keep my ring really narrow like an oval, inhale at your high point.

Carriage pulls in if you can. Excellent. Abs flex, squeeze the ring, tail up, work through every part of that spine, despite that effort of the inner thighs. I exhale. Feels like heavy weight lifting with my abdominals.

I'm really utilizing that midsection. And then at the top, maybe a little more glute, a little more inner thigh, inhale pause, exhale. I'm gonna roll it down. Oting on as I curl up four pulses with the ring. This time we have a little more power in those inner thighs. Squeeze it one, two, three.

Hold the last one, and then roll it down. Tail up, absent. I'm trying to massage that spine one vertebrae at a time into the mat. In or edges of the foot, feel really planted. Don't let the ring force you out to those baby toes. Four pulses at the top, inhale to exhale as we roll down. Trying to find as much articulation in the back, concave.

Scooped out abdominals. Like, I'm being carved out with an ice cream scoop. Two more. Xhale on the roll down. Little inhale to reset at the bottom.

Last one. Four pulses with that ring. One, two, three, four. I'm gonna inhale dip the hips down. Exhale squeeze, tighten on the ring. Inhale hinge, exhale flat back hinge squeeze up. Pulse that ring. Inhale.

For the challenge, can you get oh, those pads to clap together. Inhale. Big squeeze. Four. Three. Two.

Last one squeeze hold, pulse the glutes up an inch up an inch of carriage wandered out, pull it home, exhale five, four, three, two, and one inhale, tighten it. Exhale, ribs, belly button, and tail at work your spine down. Take the ring. Let it go. I am warm. I am connected. I am going to help myself up to sit and just put the ring nearby for a quick grab.

As I set up, I'm gonna change my spring to a blue. I'm gonna take off that red, and I'm gonna grab my box. Box is gonna come short ways onto that carriage in front of the shoulder rest as we transition into some upper body. As I come to sit, I have my ring, and I'm gonna take the loop into one hand similar to how it was on my back. I've got my ring like a steering wheel in front of my chest. And I'm gonna set up proud and tall shoulder shrug down.

I'm gonna start to take that ring up and out like a picture frame around my face, and he'll bring it back in. Shoulder shrug down, abs draw up and in towards ribs, And it's like I'm seated in a high back chair. So the posture is really active here. Shoulder shrugged down. The ring is a nice tool kinda guiding the arms to work in unison.

Feeling all that space in my neck. Every time my arms go up, it's like my shoulder shrugged down slightly. For heavier weight lifting, go high blue, go red spring. I'm gonna flow on this single blue. It definitely builds in this series.

On your next one, can you keep the arms long, the chest proud that a ribs wanna lead forward? Can you exhale drop the tailbone down and draw the ribs in. Now inhale the ring down in front of your shins, your knees, and then exhale, bring it back up. Inhale, little tap in front of the legs. Exhale shoulders down, but bring the ring back up. So every time I feel this little hug down through the underarms, the upper back, to find the up of my limb, a little depression and shoulder, scapula. Three, Two, a little micro bend in the elbows, so we're not locked out. One, I'm gonna take my elbows between the ropes as I hinge forward. That ring now comes like that halo around my head or think of the a ring around a planet.

Elbows wide as I hinge for it, I still pull my ribs in and back. Take that hat off of your head, send it for it. Wide elbows bring it back down. Again, even though the arms have this really nice long upward trajectory, I'm thinking of working in my torso shoulders down as the arms go long. I feel this overhead press resonate so nicely in my upper back as well as shoulders and biceps. You can always add a little squeeze to the ring, give it as much or as little squeeze as you want.

Sometimes that tightens up my neck, my trapezius muscles grab on. So I'm using the ring more as a tool to guide those arms to move. In unison, in symmetry, giving it a little tension. It always keeps my hands honest or the same distance. One more.

I'll both point forward now. Think of triceps. I have to kinda wiggle my hands a little forward into those straps. As I bring the ring behind my head and then chop it forward. Inhale tight narrow elbows, exhale abs and and back, the spine is long. The chin's a little bit dropped. As tight as you can on that ring.

It won't move too much for you, but you try squeeze it in tight narrow elbows. Try set press 5. Four. Three, tight and narrow, two, tips of the elbows straightforward. On the next one, press it out about halfway, soften your shoulders down, squeeze into the ring and just pulse it.

Elbows are bent. Carriage doesn't move. That ring doesn't really move, but you try squish it, squish it, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two, and one, lengthen the arms, bring it down in front of you, and bring the carriage in. Gonna put the loops onto the pegs, keeping things moving. I'm gonna set the ring down for a moment as I change my foot bar into one position lower.

I was in that middle up right now. I'm the bottom rung of the ladder, and I'm gonna stay on a blue. As I come to you, I drop my inside knee down, and I shift a little back on the carriage setting up for this forearm version of a little snake inspired plank. As I push out option one, you can have your top leg straight, and you can always cross bottom foot, lower feet feels a little more supported. So that's a nice place to be.

I'm gonna challenge myself to bring this foot towards the back edge of the foot bar. Push my top leg straight. Make sure that foot is really grounded, pressed into the foot bar. The weight is in my arms, and then I'm gonna cross that bottom foot. On my exhale, think of lifting bottom hip up. Can I pike? Can I dock the carriage? And then inhale, as I lower back out, I shine the heart a little forward, extending the spine.

And then exhale, a little pike. We'll draw that hip up. Lower down. I shine the heart a little forward. My shoulders are already a little fatigued from that arm work with the ring. It's a good challenge.

I'm gonna add on after I extend, I'm gonna dip the hips, take a small twist look over my shoulder, and then whip that hip up, bind the waist, dock that carriage. Push maybe a little twist, a little look over my shoulder, and then bring it back. And a little look, and then exhale hip up, push those arms down. Last one, see if you can hold. Extend the heart forward.

Point that foot and then reach your front arm overhead. And then circle it. Can we drop the hip a little look over the shoulder? And then retrace your steps, feel the length, reconnect to the box. Come up if you can finish with that pike, and then bring one foot down, then the other. Whoo.

I'm gonna pick up my ring again. Just be careful. You are on a pretty light spring here, and I'm gonna reach down and grab my safety strap. Foot closest to the foot bars going in. Just know your carriage may move a little bit. Again, we're on that light spring. If you need to bump the box back for height, cover the shoulder rest.

Go for it. I'm just gonna flow bottom hand of the headrest. I have my ring preparing for side setups my side overs as I roll my top hip forward, kick into the strap. I'm gonna use the ring as a tool, both for my alignment. Inhale as you go down, long spine. Now exhale squeeze the ring and think of really flexing your abdominals all the way in towards center. Inhale let the ring go, reach the tips of the ears to the opposite while you're long.

Exhale squeeze the ring within an inch of its life, and it is so wonderful for helping you find that binding in of the entire abdominal wall, not just obliques. It's like the front of the tummy hugs in front to back, a little tuck on your tail, squeeze that left blue. Inhale as we go down, I pull the ring apart, exhale, trying to keep the chest leaning just a little bit back, little extension in the upper back, lengthen that top hip. Two more. Squeeze the ring.

Squeeze the ring. Yeah. Inhale. Xhale. You come up? Can you hold it? Hold your diagonal. Inhale forward. Exhale pull it in.

Opening that chest sideways. And inhale, big exhale, four, three, two, pull it in little down, little up, small scrunch on the ring. Seven. Four, three, two, one, set that ring down. I, like, my favorite stretch on the reformer. I'm not gonna skip it.

Walk those hands out far, leave your foot in the strap. Long stretch for lower side of the hip in the back, and then bring both hands to that back rail. So we get a really nice side body stretch. And then use your hands, walk yourself up, make sure that ring can come with you. We can tuck that safety strap back down.

I am still on one blue. If you adjusted your springs, come back to a blue, and now we come up to stand. I'm safely gonna place the ring to my inner ankles just above those ankle bones, feet flat parallel on the carriage, and hands are free. I'm gonna bring mine to a nice palm press. Now exhale, think of pulling in and up like you're trying to dock the carriage and draw the ring to your pelvic floor.

And then inhale, big squat lower down. Exhale, push through the heel stand, pause, give your ring a little hug, boop, boop, in out, and then inhale low, exhale push through the heels high, squat to stand, little squeeze. As you bend the knees, keep hugging in on that ring. Inter ankle suction that ring a little in and up towards pelvis. And then from there, can you go even deeper? Oh, I heard that carriage click. That's good. Inhale. A exhale.

Little squeeze. In the out. Three. And out. Even weight through both heels, push through the heels. It'll tuck in the tail, stack the spine to last full one, little in out.

Now bend the knees back down. Little pulse. Heels press down rise and fall. Carriage stays still trying to keep the hug on the ring. So it's small, but it's focused. I feel so connected all the way up through inner thigh, but the weight shifted back for a little bit of glute hamstring work.

Three, two, one stand all the way up now just the ring little kiss of those inner ankle bones, proud chest stand tall now. Four, three. Two, and one. Oh, I'm gonna slowly bend down. Take the ring out and guide it up on top of my shoulder. I say it's like you're a pirate and you've got a little parrot up there.

So it's in that smooth part of the shoulder between the neck and your actual shoulder joint kind of up on the side there. Typically the elbow goes wide. Other hand to your hip, slight tuck in the tail. Now let's lengthen inner thighs as we inhale skate out. On my exhale, I'm gonna squish the ring down.

Think of a bicep press. Pull yourself up and in, like you're being sucked in through a straw and then inhale, let the ring go. Even weight through the feet. Little tuck of the tail, press the hips slightly forward, and then exhale squish, squish, squish, bring it back. Enhale the wider I go.

I don't let that tail flare back, and then exhale press down, squeeze in, pull up. So this nice moment of connection throughout the body. All these little co contractions. Three. Two.

And then on your next one, only come out about halfway. It's a little halfway. Little squeeze carriage and ring. Press sit down. Little smush for the bicep the shoulder.

Little pull of the carriage. Let it go. You can always stay a little wider if you like a little more challenge. Stay wide, reset. Three, two, and one, I'm gonna come all the way in. Lower the ring, bring it in front of the chest now.

I wanna make sure this foot is not too close to the edge on that carriage. Really plant it because now it's gonna be weight bearing, and we're gonna take ourselves out with the carriage, big side lunge, squeeze the ring, chest forward tailback, I press through that baby toe edge on my standing foot on that sandpaper strip, push into your carriage heel, stand up, squeeze the ring. So I'm gonna go side lunge, big hinge, Now exhale squeeze the ring chest shoulder bice that feel how it works those abdominals in towards center, and then inhale big hinge, exhale, push through the carriage heel, and then inner thighs finish as you stand tall. Option, add a twist, rotate and then exhale let your waist pull you back to center as you contract into the ring heavy in that standing foot. This twist can be a little tricky.

The body wants to do some funky things. I'm gonna try and leave my hips facing forward, but I rotate right under those ribs. Tips of the ears reach for the spine as long and then push down into carriage heel. Other legs stay straight. Pull yourself up and in.

Try two more. Closing the carriage gently. I had a little bit of a bonk on the last one. There we go. That's better. Inhale.

Pull it in. And then we're gonna stay and bring the ring behind the back. Hook your thumbs around those pads. Now I'm gonna heel toe my foot to the inner edge of the carriage, speed skate, come low, chest forward, lift the arms, little tuck in the tail. I'm not squeezing the ring.

I'm hooking my thumbs to pull the chest open as I speed skate. So this one's a stretch, puff the heart forward, roll the shoulders back, lift the ring away from your tush, and go for that low speed skate. If you like high heel on that carriage foot, give me that high heel. I'm gonna exhale, pull the ring apart, inhale, exhale arms to the sides of the room, feeling that stretch in my chest and my shoulders pushing side of the calf into the foot bar for a little stability. Can I get a little lower?

Typically, we can see if you can sync it down an inch, exhale speed skate with chest opening, pike the belly button up in it, pushing both hips and thighs. Imagine both legs going sideways. Four, three, Two, and one, lift those arms up, just pull the ring apart, get a little bit lower. Think of stretching open the chest, lift the arms for three. Two, and one slow to stand.

Heart rate's a little elevated. I feel that good work. I'm gonna take it around to that second side. So I'm gonna set the ring down. I'm gonna carefully dismount.

We're gonna reverse a little bit coming around to enter for our second side of that snake variation. Still one blue knee to the carriage, forearm hand to the box. Option one, low foot. With a straight leg, you get the strength into that upper body, cross that bottom ankle bottom foot, I'm gonna challenge myself up on the foot bar. The foot works itself back a little closer to that edge of the foot bar pushing into a strong foot, strong arms, come up into that snake shape crossing that bottom ankle.

And then I'm gonna pike. I'm gonna lift it up and in. And then slowly as I unfurl, I think of shining the heart forward, get that little bit of back extension. It's not huge, but it's there. And then dock and then slow, undulate out, and then take the curve out of the upper back, just helping you look beyond your machine.

And then After we extend, maybe we start to add a little dip and twist to the hip, look over your shoulder, and then push into the box, lift that bottom hip, boop up and in. Unfurl. Heart forward. I pause. I keep the length in the back. I dip. I twist. I look. And then whip that hip up, scoop the belly push into the box.

One more like that. We don't have to be here long. This is pretty effective. Again, we're all about efficiency today. Last one, I extend out. I really think of shining my heart forward. Lengthening the upper back.

Now for the challenge, take that top hand away. Can we reach it up and out to the angle? And then follow it, circle it around, maybe dip the hip and try and look over that shoulder. Inhale to exhale, reverse it, lift the hips, reconnect to the box, twist, return, and then gently step that crossed foot down. I'm gonna take my time in this dismount. I'm gonna find that magic circle and then set up for my side overs on my second side, pulling that safety strap up from the depths. I'm only on that blue, so yes, the carriage may wobble a little bit.

You can always add extra springs or move the box, but I am going for flow and efficiency. So I shift my weight over onto my bottom hand. I find the length in the top waist, tuck the tail, open the chest, and I have my ring. Inhale, get longer as we go down, like reach up and over through that well. And then exhale squeeze into the ring. Think of your abs hugging in from all sides.

Inhale trying to diminish any twisting or curving in the back, heart leans back. Top hip rolls a little forward, and I'm kicking into that safety strap. Like, I'm trying to kick it off the machine. Inhale down. Pull the ring apart a little bit. Helps open the collar bones, and then exhale squish squish squish it.

Maybe you can get those inner pads so close together. Four. Three. To find the length, tips of the ears reached to that other wall. Exale one, can you hold your diagonal? Inhale to arms forward? Pull it in.

A little squeeze on the ring if you want it. Inhale, big exhale. Inhale, big exhale. Four, three, two, hold it in down and inch up an inch, go down squash the ring. Little inhale exhale lift. Inhale exhale lift.

Four. Crunch it three. Two. One, set the ring gently down. Keep it nearby. Walk those hands out.

You deserve it. You are in that really beautiful long stretch. Almost like child's pose. The further out the hands go the deeper it is, foot into the safety strap for a little traction. Both hands to the back rail. Open your heart to the side so we get more of that waist side body stretch.

Big inhale, big exhale. Bring your hands back to the rail. Start to walk yourself up and transition with your ring. Put that safety strap back down. Hold on to the foot bar so you can safely stand up one foot to the sandpaper strip.

Feet parallel. I'm gonna breathe the carriage out just a little bit, bring the ring to the inner ankles above the ankle bone, that really nice smooth part of the ankle, standing tall. I'm gonna bring my palms to press, squeeze that carriage in, inhale big hinge, big squat, exhale squeeze the ring, push through the heels stand up tall. Inhale as we lower down, big hinge, exhale as we come back up, you're gonna try and hold to find that deeper squeeze on the ring. And then don't let it move. Don't let it move.

Even weight through both feet, exhale tuck the tail stand proud before you take that little squeeze. Second side normal to fatigue a little bit more. Enter thighs have been through it a little bit with the ring already. Inhale, go for stability in that carriage. And then for the challenge, try and Click it.

Here that little tap to the break. Four. Three. Two. Finish the one you're on all the way up.

Little squeeze. Hold it. Come down. Little squat pulse. Heavy and both heels squeeze the ring up and in, try and keep the carriage still. Little up down. I'm fanning my toes up slightly, so I feel the weight in the heels. Little squeeze. And then drop, heart forward, shoulders down, little drop of the tail.

Four, three, two, stand all the way up, push through the heels, tuck the tail proud spine, and then little squeeze in out, in out. Drag that ring in, So you can tap the carriage to the stopper. Little exhale, five, four, three. Oh, yeah. Two. And one, let it breathe out a little bit, safely, slowly gently. Remove the ring. Put your parrot on your shoulder, bring the tip of the elbow wide, and make sure it's in the smooth part. It's not on your neck.

It's closer to the top of the shoulder right there. Other hand of the hip, I'm gonna inhale straight leg skate now, give those inner thighs a little room to breathe. Exhale, I push down into the ring and think of zipping up from pubic bone to upper abs, getting a little taller as I come in. Press through both feet, tuck tail, and then exhale. Feel the down of the ring, the up of the spine. Really nice opposition moment.

I exhale. Press down to feel the up. The neck is really long. Got this nice bicep action happening. Two more, the wider you go, make sure that tail isn't releasing back.

Point the tip of the tail right down to your springs. One more full. Exale, feel the down, the up, the in. I'm gonna go out. I'm gonna stay out. Little pulses, ring, and straight leg squeeze.

Little in, reset. For a little challenge, you go a little wider. Exhale four. Three. Two.

And one, I come all the way, and I just double check that I've got enough real estate under that carriage foot. Ring in front of my chest elbows wide. I take that side lunge skating out with the carriage. I go surfing a little bit, and then squeeze the ring push into that carriage. He'll stand up almost like single leg squat, inhale chest forward, tail back.

Baby toe edge of my standing foot stays planted, push down into the heel, tuck the tail, squeeze, and lift. Inhale as I go forward, hips spill forward, nice big hinge helps us extend that glute hamstring before we come back up. On your next one, option to add the twist. You can always stay with what we were already doing or try and rotate. Think hips forward chest to the side squeeze ring. Heavy in the carriage heel, straighten yourself out.

And then I bonked the carriage. I'm gonna try and have a smooth landing on my next one down through the heel zipper up and in, feel that control. Light touch. There we go. And then I rotate. And then exhale squeeze squeeze squeeze.

I feel my waist as I stand up. Two more. Good middle of the back. That thoracic spine loves to rotate good for the waist. Last one.

Squeeze heavy heel, pull yourself up, and then together. And now bring the ring behind. I'm gonna hook the thumbs to try and pull the chest open. He'll tow that foot to the edge of the carriage, bend both knees, we're speed skating. Lift the heart, lift the arms, little tuck in the tail. Pull your heart open, exhale push down and out.

Hip stay with your standing leg. Option to go to that high heel. Really lift the ring up and back. Make it challenging in that chest opening. Pressing both thighs out a little bit.

I wanna feel a little pressure into the foot bar, so I know I'm stabilizing. I'm abducting that glute medius is working on my standing side, and then heart pops forward arms up a little. Get that leg all the way straight. Good. Four. Three.

Pull the ring apart too. Hold it, standing like bends a little more, chest up arms up, pull that ring. That chest pops open for five. Four little lower, three. Two arms up, one slow to stand all the way up and in.

Dock the carriage. Hold on to that footbar carefully dismount final push of class. We're gonna dismount, we're gonna take the box away. We're gonna finish on our backs. So you can lose that box.

I like two red springs for feet and straps. We're gonna add the ring, but for outer hips and glutes. Two reds. I'm gonna take off my blue, and I'm just gonna restore my foot bar. Ring comes with me. As I come onto my back, I wanna make sure the headrest is down.

Rings gonna rest on my tummy. I push off one foot at a time. Woop, feet into my loops. Feel so good to lay down after all that. And then we're gonna bend the knees, step into the ring like it's a pair of pants.

That magic circle goes to outer ankles, flex the feet, think of pressing apart on the ring, start in a nice right angle bend, like tabletop, and then I'm gonna pump those heels forward. Just finding that connection now through the outer upper edges of hip and thigh. Inhale think of spreading the ring apart, exhale push the heels forward and extend. A couple more. It's like parallel frog, but even though I'm pumping forward, my energy is really out on the ring, not just with my ankles, but with those outer hips. One more, just to really establish that connection, now point the feet, inhale long spine. We're gonna float the legs up over the hips, keep the tension on the ring, exhale curl the tail up, try and keep the carriage still legs come perpendicular.

Hold it four pulses on your ring. One, two, three, hold the last one. Inhale to exhale slide down the wall with the spine. Hamstrings are firm pressing forward like you're up against a wall. Think oppressing the backs of the legs ever so slightly forward just to keep that tension. Spine rolls down.

That feels wonderful, but challenging. The legs come down. Inhale again, legs that parallel. Tension out on the ring. It really helps you stabilize. Exhale, tail up, abs in, curl yourself up trying to keep that carriage stable.

One, two, three, four pulses at the top, inhale, and then exhale. Belly to spine, legs up, tail up through that ring, bone by bone, we come all the way down with that beautiful articulation in the back. A lot of work for posterior chain. Just two more. Inhale. Exhale.

On the way up. Keep the energy on that ring. Stack that's fine. See if you can get a little lift pressing through those arms. One, two, three, four, and then exhale. I try and keep the tension out on the ring tension through the backs of the legs. As I roll down, can I keep that carriage still?

That's the hardest part feeling a lot of energy here, like I'm pressed up against a wall. Let's go for it. Last one. Last Big push a class inhale to exhale, tail up, abs in. Feeling a long tailbone up through the ring, tension out on the ring. One, two, three, maybe I can get a little higher with my pelvis. Oh, there it is. I exhale.

That's what you want. Where with each rep, it feels like you can go a little deeper or be a little better as those muscles really get the message. Slow roll down. I'm gonna finish with a little internal rotation, press down, and then pulse that ring out. And then inhale breathe it up.

I'm internally rotated inner thighs towards that front wall, toes towards each other one, two, three, four, just to hit at home, pelvis on the mat, natural curve through spine, one, two, three, four. Last one, keep pulse and turned, and funky legs, press down hold it out, out, little exhale, exhale eight, seven, six, five, four, three, two, and one, bend the knees, slip the ring off magic circle to the side, butterfly stretch, finishing your work. I like to pull the straps towards my face, elbows to inner thighs, peeling open the butterfly, hip, and glute release, breathing here, letting those feet come down towards the edge of the carriage, take a breath, With one hand on the tummy, one on the chest, let the heart rate start to return to normal, inhale belly rise, exhale, like a sigh, soften the jaw, let it go. One more, ready for your day inhale. Exhale sink through that carriage, float the feet up, carefully catching the feet, walk them out of the straps, foot bar, As there a catch you, come on home safely as you come up to sit.

Very nice work. I hope to see you soon. Enjoy the rest of your day.