Strong and Long Tower

Hi. I am Lara Hanland here to lead you through a tower class. You could of course use your Cadillac if that's what you're working with today. I will be using the brown bar rollback bar, some arm springs, leg springs, and then one top heavy bring later for our push through bar. So make sure your equipment is set up for you. We'll get started seated facing our closed end here, feet up against those poles, hands to the outside of your rollback bar. Take a moment to find a beautiful tall seat, and these could always be softly bent here, roll the shoulder blades back and down, and then press the bar down to about chest height already starting to feel an engagement in our lats and our tricep. Breathing in at the top to prepare. X, he'll begin to round and roll back.

Leggs reach forward, belly button pulls back, opening up through the low back, middle back, upper back, and releasing that head long on the mat. Right away, taking a wide elbow pull bar coming in towards the sternum as we inhale, exhale resist as you lengthen out through the arms feeling length across the chest and collar bones. Again, deep breath into pull. Excel to extend drawing the ribs together, sinking belly button deeper to the spine for three and lengthen. For two, feeling our abdominals waking up our arms lengthening out one more pull. Extend to hold inhaling here at the bottom, exhale chin peels over the chest.

The assistance of this bar helps us roll up smoothly through the spine, rounded till those shoulders come over the hips, and then lengthening tall at the top. Bar presses to chest tight inhale, exhale round and contract again, rolling down, feeling length, and the spine, the back opening up length and with wise, we have our pulls, inhale bend. Axale extend, spine, next day long on the mat, elbows bending wide to the sides for two. One more pull and stretch inhale exhale round and contract up using those abdominals, pressing the bar gently down as you lengthen tall through the waist once more. Inhale exhale deep core connection to round back.

This bar is a great tool to really slow down your roll ups to open up through the spine. Inhale, we pull, exhale, we extend. Working the back and the arms. Inhale, excel belly pulls a little deeper too. One more time, arms stay long, breathe, and and exhale to round and roll up. From here, sitting up tall at the top, we'll take a single arm roll back right hand to the center of the bar.

Left arm wraps around the waist. Both shoulders pull down that right arm gently pressing the bar down, so I'm really nicely engaged in my right lat. Hugging my body as I roll back down, think of wrapping the ribs together underneath that left forearm, lying straight at the bottom on an inhale, exhale to curl back up and over that left arm feeling that waistline connect. Once more inhale at the top, exhale deep belly connection to round back rolling as straight as we can on our mat. From here, taking a little stretch left leg threads over the right left arm reaches around and towards the edge of your tower.

Pull your shoulder blades down. Let the bar pull your right arm forward to really anchor that right shoulder blade away from the ear, and then see if you can draw the ribs together and pull your belly and your spine closer to the mat. That way, we're feeling this lovely structure, this left side waistline, opening up through that left hip and thigh, deep breath in, deep breath out. Bringing left arm back around the waist, left foot back to the pole squaring off through hips and shoulders, inhale exhale to round, enroll all the way back up, transitioning for our second side. Left hand replaces the right in the center of the bar, right arm wraps around the ribs, pulling those shoulder blades down deep breath and gentle pressure down with that bar, exhale to roll back bone by bone, lengthening out through the sides of the waist.

Lengthening through that left arm and fist and rolling all the way back up trying to keep those shoulders square over the hips. Again, inhale, exhale to contract and round down towards the mat. Right leg threads over the left. Think of crossing over those ankles. Really squeeze them together as you scoop scoop sweep your right arm out and over.

Shoulder blades slide down, ribs and belly pull down deep breath in. Deep breath out. Really feeling that length through that outer right waist and hip this time. One more breath in. One more breath out.

Reach a little further. And then right arm comes back around the ribs, right foot comes back to the pole squaring off through the body, inhale exhale to round and roll all the way back and up. From here, releasing that bar, will spin around line with the head at this end on our back. Starting with knees bent, I bring my hips about mid tower, reach the arms forward, take a breath, and exhale to round and roll down all that lovely articulation work we just did with assistance of the bar using it here to roll with control. Once you arrive, reach for that bar, holding on again towards the outsides, and then walk your feet in a little closer towards your hips. From here, make sure you're a comfortable distance away from the edge of the tower, and then I like to hold on tight and press the bar once again over my chest and my sternum. So the springs are taught and my back and my arms are engaged.

Feet press down heels, especially into the mat, inhale to prepare. Excel belly pulls down, we start to scoop and curl our hips up into our pelvic press position. Finding a long diagonal line through knees to hips and shoulders. Press the bar towards the thighs one time, breathe in. XL resists the arms up. Right over the chest, inhale squeeze the seat, exhale to roll down chest away from the chin, still working our spinal articulation, but now in the opposite direction, top to bottom.

And how we stay? Exhale, we tuck and curl the hips up scooping through the waist, lifting that pelvis evenly to the ceiling, two arm presses, inhale press down, exhale resist up. Again, springs expand as we press on that breath in, return back to the start as you exhale. Hold, squeeze the seat a little higher, slowly melt back into the mat, chest away from the chin, moving through back of the ribs, middle of the waist, low back. Again, inhale to prepare. Shoulder blades slide down, exhale belly pulls down as we lift those hips up. Really strong work for the back of the legs, drawing inner thighs and glutes together. We press for three, inhale down, exhale up for two.

And one more inhale, exhale, hold at the top, hips, lift a little higher, roll down through the spine, opening up through that back once more inhale. Exale tuck and curl the hips high, belly scoops down, always initiating from the core, then using the seat, pressing hips high, four presses, inhale bar meets the thighs, exhale return bar to the ceiling for three. And resist. For two, squeeze the glutes a little tighter, and hit the ribs a little tighter one more time. Press, lift and hold one more breath here, exhale slowly roll down vertebra by vertebra, upper back. Middle back, low back, release the hips at the bottom, and carefully release that bar.

We're gonna leave it where it is. Stay pretty much where you are and move into some leg spring work. So I'm reaching for my leg springs here. Bringing knees into chest and then placing the feet through the loops. Make sure they're set up at a height that works for your body. Arms will come back towards the poles. I like to think of about a 90 degree bend in my elbows.

Hands aren't too far down. They're up. To allow our palms to press back and our shoulders to anchor down the back. So really using the upper body here as well as the core and the legs. Heels squeeze together, knees stay hip distance apart, shoulder distance apart as we begin to press for our frog. Press the palms back, lengthen the legs long, and then resist as you pull those knees back in.

Keep squeezing your heel bones together, inhale legs lengthen, exhale pulling the belly down, keeping our seat belt tight across the hip. So we're really working our low core here to stabilize, not letting those hips lift. Inhale legs extend, exhale knees, bend with resistance, working both directions, lengthening out, pulling abs in the knees in one more time all the way straight and resist lengthen those legs long, point through your toes, crease at the hips to lift the legs towards the ceiling, keeping a little tension in the springs, exhale squeeze from the seat legs connect as they lower. And how we lift. Chins stays away from the chest.

Beautiful open neck and throat here creasing at those hips. Inhale up, exhale squeezing glutes, hamstrings, low belly to lower. So you'll notice as I lift and lower my legs, my hips, my pelvis are not lifting off the mat. If you're tightening your hamstrings, maybe the legs don't come up quite as high. That's okay. Work on your low abs, work your pelvic stability and your glute strength here.

One more time, inhale legs lift, exhale legs lower. We add our circle starting with a lift up on the inhale. Circle around down and together squeeze as you exhale, lift, circle and squeeze ribs inner thighs tight for three, keeping this external rotation reaching through the toes to squeeze. One more lift, circle squeeze hold, flex through the heels, we reverse. Around and up inhale, legs connect, legs lower on the exhale.

So circle around. Pull the belly down as you press the legs down. For three, press and lower for two. Working the back of those legs one more time. Circle. Lower and hold. From here, leg swivel parallel, hip distance apart, start to lift the right leg up a little bit, scissor switch, left leg up a little bit.

We switch and switch, breathing in for two and out for two. If you're solid here, arms release and come down by the sides, really working that core stability, pelvic stability without holding on. The accent is down with the legs. Press from the glutes. Again, if you're solid here, maybe you start to curl up chin over the chest. Maybe those palms hover off the mat.

Adding on, we pulsed our arms. Think of your hundreds' arms with our running legs, little coordination challenge. Can you curl higher over that waistline for four? Three more breaths. Two.

One more. Hold it up. Squeeze your legs together point through your toes, reach through your fingertips. Can you curl one inch higher over the ribs? Take a breath in. Acts, he'll bend your knees in. Give them a squeeze towards the chest.

Take a moment here. D breath in. And a deep breath out. Alright. Taking our feet out of the straps, releasing those off to the sides, you could stay where you are or I'm gonna scoot down a little bit further and reach for my arms springs. For a little more upper body and core work.

So I like to think of my handles not behind me either over my shoulders or slightly in front of my shoulders with those springs pretty taut. We'll start with our feet flat on the mat, knees to the ceiling, feet about hip distance apart, a comfortable distance. So if you wiggle your hips a little again, that pelvis is in its neutral position. Take a breath in to prepare, exhale start to press those palms to the mat by your sides, feeling the weight of the springs, the tension, and the distance you've chosen. Always feel free to adjust where you're lying here.

Maybe even adjust where those springs are connected. Feel what works for your body. Inhale arms resist up. Keep some tension there. Xhale pull your belly down as you press your palms down.

Adding on inhale arms lift, start to curl chin over the chest, reaching fingertips forward, gaze forward between the thighs, inhale head down arms up, exhale think of pressing over as you curl over reaching arms really tight into our waistline, inhale back, exhale up once more. This time, we'll curl up to stay and hold. Take a breath in, right leg to tabletop, left leg to tabletop. Same thing. Head down arms up, legs stay stable. Option to always keep the head down.

Working deep into our core inhale back. Exhale up, palms pressing down fingertips or fist reaching long. Take it back. This time we curl up to stay and hold. We move into our abdominal series single leg stretch a right leg long left knee in and switch, breathing in, breathing out. See if you can curl a little higher.

Reach those arms a little longer. For three, and two, last one, knees all the way into the chest, head down arms up, squeeze your legs together like magnets, breathe in. Curl up forehead to the knees, palms towards the mat to legs shoot up together, inhale, knees into the chest as you exhale, legs lengthen arms length and keep the arms long and strong for three. Pull the belly button deeper for two. One more extend, knees to chest, head down, arms up. Arms stay lifted, legs extend to the ceiling without tucking that pelvis option.

Always have the knees softly bent, breathe in. Pull your belly down. Press your palms down. Hold that high crunch. Right leg lowers inhale, scissor and switch exhale. We switch and switch, squeeze into your armpits, lengthen through the limbs for three, two, Last one, both legs to the ceiling head down arms to the ceiling.

One last part here, deep breath in. Actually, we curl up, press up, and stay. Lakes lower to hover. Pull your abs in, crease at the hips to lift. Inhale double legs lowering, exhale belly scoops to lift for three. Press the palms a little tighter and further away from you. Two.

One more legs lower. Axale to lift, bend the knees, and release the head down and arms up. Let those straps go. Once again, take a hug of your knees into your chest, a release for the shoulders, take a breath where you are. Exale let it out.

Extend the legs all the way along on the mat, arms all the way long behind you. Make beautiful full body stretch here. Really the first one we've had today, lengthening through fingertips and toes, shrug the shoulder blades down. Start to flex your toes up as you reach your arms up, deep breath, and exhale, we round and roll all the way up to a seat. From here, rolling all the way up, and then continuing to work our upper body and, of course, core, We're gonna spin around and take a kneeling position facing our closed end and reaching for our brown bar moving into some chest expansion. So make sure you're a reasonable distance away from the bar for some spring tension that works for you.

A zipper sensation through the waist, a tuck of that tail, so glutes, core are engaged. Older blades pull down, strong tight grip of that bar as you press far to the thighs on the inhale, pull the waistline and as you return on the exhale, One more is a prep to your simple press down towards the legs, really punch towards the floor and exhale to return with control. We add our turn of the head, deep inhale to press. Long exhale as you look right, left center and return the bar, savor your breath here a lot of control for our lung capacity and core strength. Use that exhale to work deeper into your waist, inhale, exhale, right, left, center abs pull back, arm returns up once more, press.

We look left, right center and left from there. Option to scoot further forward or back. We move into our thigh stretch tops of the feet pressing down, squeezing the seat forward, begin with that press of the bar towards the thighs. Can you hold it on your thighs? As you hinge from your knees, flat diagonal from knees to hips to shoulders to crown of the head, come back up with control, squeeze the seat, then return the bar. We use our breath, inhale press, exhale hinge. Inhale up, punch towards the mat, and then return the bar on that exhale with control two more times.

Take the bar with you. Challenge yourself, come up squeezing the seat, deepening through that waist. Once more shoulder blades pull down, make sure they're not rolling forward, use your back. And return. Always a challenging one for me.

Now we're gonna do a little bit of Ron's squat back exercise with some pelvic tucks. Maybe scoot a little further forward. I'm going to a tiny bit here. Press the pelvis forward, same beginning. Bar to the thighs.

Deep breath in. Hold it there. Crease at your hips. Your spine stays vertical. Your sit bones hover over your heel bones. You squeeze your glutes back forward long vertical line needs to hips to shoulders, then return the bar. Again, like that. So we're not hinging forward or back.

Spine is vertical the whole time, stay lifted in the chest, inhale press. XL, sit bones reach back to the heels, squeeze your glutes forward, return the bar two more times, press. Take it down. Barsees connected to your thighs the whole time. Really try and get it there. Inhale, exhale, up, and return.

This time we stay down there for those tucks working pelvic floor, press Take your squat, hold it inhale, exhale tuck. Stay low. Release and scoop. Release and scoop bar is on the thighs for three. Two. Last one.

Sit it back, come all the way up, then return your bar. We should feel that. We're gonna keep it moving today right away. Spin around. Take your bar with both hands to the outsides.

We have one of my very favorite exercises here are long back stretch arms. Squeeze between your shoulder blades. Squeeze your seat forward zip through the waist. It's such a beautiful shoulder opening stretch in addition to some really strong good arm work. We begin by bending the elbows in, I think, bar to back, press the bar down sliding off towards your glutes, and then slowly resist, keep those arms straight, and your shoulders pulling down as the arms lift up.

Just as high as you can go without letting the shoulders lift or roll forward. Yeah. Squeeze them behind you. Inhale, exhale, press it down and resist it up. Two more this direction in. Pull the belly back and into support. That's fine.

One more time we bend. As fist punch down, can you grow longer through the crown of the head or return that bar to start? Now we reverse, press the bar towards the back of the legs. Slide off your glutes, elbows bend straight up shoulders, keep squeezing behind us, and then return the arms to start. Inhale press it down, exhale slide it up and lengthen back for two. One more.

And release that bar with control. We'll take a moment, fingertips forward, hips back. Release through your spine, allow the chest, the head to be heavy here, opening up across the back, across the back of the shoulder blades that we so nicely worked. Maybe it's a shake of the head side to side. Maybe it's a little of the wiggle of the hip side to side deep breath and deep breath out.

From there, crawl those hands up and in, we're gonna use our brown bar for one more exercise today. So rolling all the way back down. Once again, hips about mid mat, arms reach forward. Take a breath where you are, and round and contract with control. Court is a little more away and alive here, use it to make your way onto the mat.

Once you arrive, reach for that bar carefully, pull it in, and then we'll thread our legs around it to move into some pelvic lift. So getting into this one's always a fun transition. The bar comes into our knee crease, knees are about hip distance apart. Reach back for the bars. Think similar set up to start as when we were holding on for our leg springs, but then press the bar away and scoot your body down.

So the arms are pretty much extended. If you're hyper extended, make sure you're careful of your elbow alignment so we're not overdoing it. From there, press your feet towards the mat. Feet flat, arms long, shoulders, anchor, core anchor down. Make sure you can hold this position. Yeah.

Right away, those feet are gonna wanna start to lift, use your core to anchor your pelvis to the mat. Now we're gonna start by drawing these into the chest. Take a breath in, hips stay down to start, then you exhale, use your low belly to curl the hips up, squeeze into the bar with your calves, reach your knees over your eyebrows. From here, knees shoot straight up towards the ceiling. I'm trying to become as vertical as I can, and then I keep that long line as I press my knees away on the diagonal, and I land in a bridge pose.

I roll toe ball heel. I squeeze my glutes a little tighter. We've been in this bridge before, find it, work your seat, and then exhale to roll down through the spine with as much control and articulation as you can. Press back into your arms, reach back through the crown of the head. Move vertebra by vertebra till the hips release.

Don't rush this. Draw your knees in a lot of control, allow it to feel good, inhale, exhale roll back. Lift your hips up, reach your knees up long vertical line, then start to lower. Keep pressing the pelvis higher. Reach the legs away.

Squeeze the seat up, inhale. Roll down through your spine. Press back into your arms. Use your arms and your back. Two more this direction, knees in.

Roll over. Knees up. Start to press away. Keeping that fluid movement. One of our Pilates principles, yeah, using them all, control, breath, roll through that spine, takes concentration. Again, one more, knees in, roll it back, knees up.

Link them away. Open up through the neck and the shoulders here. Once you touch down, squeeze the seat a little tighter, then roll down with control. Hold it. We reverse. Press into your feet. Start to squeeze your glutes up first, find your bridge. I think often we forget this moment where you're really working. And then from here, rather than letting the spring do the work, squeeze your feet, start to fly those hips back up, pressing through feet, pressing through palms, crease at the hips, thighs over the eyebrows squeeze into that bar as you roll down through your spine bone by bone, a lot harder to do this slow, inhale boost the hips up, exhale.

We fly everything up. Size, come down. Body rolls down chest opening, neck is long, twice more inhale, exhale, inhale, exhale. Last one breathing in. Squeeze the seat up.

Draw the knees in. Roll down vertebra by vertebra. We land where we started, pelvic press position. Draw the knees into the chest, reach for your bar. And then carefully slide it up off those legs and let it go.

Oh, hug the knees in, give them a squeeze. Then this time, we'll rock and roll all the way back and up to a seat. We are done with that rollback bar. So you can either leave it or I'm gonna take mine off just to get it out of the way for today. And then we'll transition to using our push through bar.

So grab that spring. And then go ahead and hook your push through bar on to either one or two springs. I'm using one red so it's on the heavier side. We're gonna open up the back with a really lovely juicy spine stretch, feet against the poles, back to our same starting position, but this time holding on to this bar. Start by pulling your shoulders down.

Keep the tall vertical spine. Hold on tight for safety, bend your elbows in as you inhale, tuck the chin over the chest, press the bar forward and through as you exhale. Now pull your waistline back. Reach the crown of the head between the knees, reach the bar through the toes, feel like you're draping a cape over your shoulder blades, deep breath, and exhale begin to roll up back to that vertical spine. So anchor your sit bones to the mat and go zipping up a tight pair of pants, your elbows bend in, find that beautiful lift through the waist.

Again, just like that elbows bend inhale chin over the chest, belly draws back as we press the arms forward, reach the crown of the head forward, inhale, exhale to roll back up. Link thin up a little taller from here adding a forward hinge, arms straighten, lift up out of the hips. Can you find greater length between hip bone and bottom rib stretching that body forward on the diagonal opening through the armpits and shoulders? Now stay holding on tight with straight arms round and contract back. Press your feet forward.

Take a breath. And using our core dive the head forward as you reach the arms forward, little more core control here. Inhale, exhale begin to roll back arms. Stay straight. Press the shoulder blades down into the back. Think of pressing the bar down even as it comes up, use your core as you lift out of the waist to lengthen back on that forward hinge. One more time. Inhale. And exhale.

Rounding back and lengthening it all the way up. Taking a little saw twist stretch left arm reaches towards that right pinky toe, maybe you hold on, maybe you're here at the outer leg, but a little additional stretch to open up in this rotation, keep that left sit bone rooted, and then think of gazing underneath that right arm pit. Back to center, left arm high inhale, right hand over towards the left toes. My right sit bone stays rooted, so I'm not twisting in my pelvis. I'm opening up through my back and my spine, gazing back and under, and then coming back to center.

Now from here, we're gonna move through our pelvic press arch, feet and hands stay where they are. Yeah? Starting small, start to round back, hold on tight, bend your knees. I like to think of pressing the balls and then my feet into the poles, bar comes to the thighs, and I lift my hips up, crown of the head towards the mat. From there. Chintucks over the chest, slide through your spine, press into your feet.

Come right back to vertical. Depending on the material of your your onesie here and also how sweaty you are, you might slide easily. It might be more challenging. We round back inhale bend the knees, think pelvis lifts, bar lifts, coming back down, chin over the chest, rolling through the spine with control. Now we take it a little bit bigger.

Deep breathe in. My mom always used to queue. Like, you're getting up from water skis, which is so funny because, sorry, mom. You don't water ski, but you do get that sensation. You start to lift up out of the water, and then you arch back. She does do this beautifully, crown it ahead to the mat. Then she tucks over the chest.

You round through your spine, you press your feet forward, you pull your belly back, you come back to your start one more time, challenging, but kind of fun, scoop through the waist. Deep breathe in, bend your knees, lift up out of the water, us now arch through your spine, crown of the head to the mat, deep breath in, chin over the chest exhale, roll vertebra by vertebra feet press forward, belly pulls back, bar helps lift us up. Hoo. A lot of extension, hyper extension of the spine there. Definitely something that'll mess up your hair, but feels great. Alright. Carefully press this bar through.

We keep our spring on. We bring our feet to the top. Another fun, beautiful exercise parakeet. Make sure those feet are stable. You could be on your arches or closer to the balls of the feet. Yeah. I like to think of the bar being slightly in front of my frame, inhale exhale very slowly with control rolled down.

Once you arrive, that bar should be pretty close to the frame if you set up correctly. Now, palms press down, abs pull down, feet press into that bar. We're going right into it today. Crease at your hips, begin to bend your knees in towards your chest. Deep breathe in. Now try not to let the hips lift as those legs extend up.

Once those legs are straight on the diagonal, deep breathe in, Now use your abs, your exhale curls you up to that beautiful long diagonal from toes to hips, just shoulders, right leg reaches up and back. He's pointing through the toes, inhale, pelvis, stay square, exhale right foot to the bar, chin stays lifted, as I reach my left leg up and back, I don't lift my left hip. I think of that sit bone reaching forward. So my right sit bone here reaches straight towards the bar versus going crooked. A lot of core and glute control.

One more left leg up and back. Press and hold. Feet stay on hips lift up inhale, all that articulation work we did using it here, chest away from the chin, you're working your core, your glutes, your hamstrings, your calves, even your feet to support you here with control, We begin to bend the knees once those hips touch down, make sure your feet are stable, and then press the bar all the way through. Keep wrapping the feet over. Think of a mama bird holding on to her baby here.

Really stay strong. Don't drop your little baby bird. Bend your knees, crease at your hips, deep inhale, exhale. Hold on tight, abs, pull down, legs extend up. Breatheen. Palms, press down, curl the hips up, exhale.

Left leg off first, we'll add a flex of the foot, open up through the sole of the foot and the calf should feel good, inhale, exhale wrap the foot back over the bar, flex that right heel to the ceiling, and then back overhead if you can. Point and press over the bar, squeeze that right glute as the left leg lifts up and back and press right and press. Let's do one more each side, flex and reach, lengthen through both front and back of the legs here. One more reach, press and hold, tighten in the seat, lift in the pelvis, one more breath in at the top, exhale to roll down vertebra by vertebra. Keep reaching through the toes, squeezing inner thighs and glutes, begin to bend your knees in, and extend those legs back long. Keep pressing feet down into the bar, making sure we're stable and safe with this push through bar, reach your arms to the ceiling.

Take a breath where you are. Begin to round and roll up. Think of your roll up. You're reaching towards your toes. You're active in your whole body.

Reach all the way forward. If you can, take that bar carefully, if you can, maybe flex your feet, get a little stretched Be very cautious here that you're holding on tight. We don't wanna hit ourselves in the face, forehead, teeth, god forbid. Carefully come back up. You can bend your knees in, get them out of the way to bring the bar back up with control.

We'll keep it connected again just to one spring for me moving into some core work and teasers. Spin on around. As we've done multiple times here, stay strong through that core, knees softly bent arms reach forward, inhale at the top. Exhale to roll down through the spine, deepen through your waist, soften through the shoulders, vertebra by vertebra, making your way down. Now I like to think of my arms being pretty much underneath this bar.

It's a good place to set up. Reach for it carefully, extend your legs long on the mat, squeeze your inner thighs together, toes reach forward, hold on tight, pull your shoulder blades down, bend your elbows in, and then carefully press this bar over your head. So hopefully it clears your forehead. If not, you can always scoot further down or back. I'm gonna make sure we're cautious and holding on tight.

Take a moment to let your shoulders lift towards your ear lobes, big shoulder shrug where the spring is kind of pulling you, and then feel your lats, your back muscles engage to pull your shoulders down into your back and then also into the mat. Start to draw the ribs together as you bend your elbows up, controlling this bar in spring, arms reach to the ceiling, take a breath in, start to peel the chin over the chest find a hover of the shoulder blades and then a hover of the legs to eye level. Nees can always be bent. Maybe legs stay on the mat. Listen to your body here.

Take another breath and pull that waistline in to lift everything up to our teaser. One just to hold and find your position, take a breath at the top, exhale reverse where you came from, legs lengthen at eye level, belly scoops back, finding a hover of heels and shoulder blades before releasing head, legs down, elbows bend, and arms press again overhead. Adding on from there, inhale start to bring those arms through, exhale right away. We scoop through the belly and curl everything up. We bend our elbows, bar comes to the back of the head, inhale, extend the elbows as you exhale two more times, bend, open up through the shoulders, deepen through the waist.

One more, we pull, and we press to hold. Inhale at the top. Exhale to roll down squeezing inner thighs together, thinking of that long zipper through heels to belly, and then releasing head and heels down, pressing the arms back overhead, finding that beautiful lengthening sensation, inhale arms come through. Exhale, we roll up. Think of your teaser two moving the lower body, legs lower on the inhale, pull your abs in, lift the legs up as you exhale, holding on tight to that bar, zipping up through the waist.

One more legs lower. Exhale legs left. We hold breathe in. We roll back down bone by bone. Everything knitting to the midline. Can you sink your belly deeper before releasing head down, bend the elbows, press the bar through.

Last time here, finished strong. We combine it all. Inhale. Exhale up. Lower elbows bend for three. Staying lifted through chin and heart for two.

Use the breath. Use the belly to lift one more time inhale, exhale, lift and hold, zip up through the waist, press the bar up, lift everything one inch higher, take a breath at the top. Axle to lower all the way down in four. In three, finding that hover to head and legs down elbows bend in on one. Press the bar back. Again, let your shoulders lift.

Feel like someone's pulling the bar behind you. Don't let go. Feeling like someone's pulling crown of the head back toes forward full full body stretch. Like, you're waking up all over again. Feeling how Pilates really truly does make us grow taller and feel longer. Bring the arms back through.

Extend those arms up. Take a breath in. X, I'll begin to roll the chest up, chin over the chest. We'll bring the bar to rest, carefully reaching arms up and forward, fold over your legs. Taking a moment here, maybe flexing through the feet, giving that head one final little shake. Yes, no side to side.

Allowing that body to fully release over the legs after all of that beautiful hard work, one more breath all together, deep inhale, deep exhale, letting something go. When you're ready, rolling all the way up to a tall beautiful seat, gorgeous posture. Thank you for joining me for another fun tower workout. See you next time.