Breath & Control Reformer

Hi. I'm Zola. Today, we'll be doing a full body reformer workout incorporating some classical elements. I'll be using a light set of weights. I have two pounds. I'm using my reformer box my pole, and a pad for exercises like long stretch and stomach massage. I have two red, one green, and one blue spring on.

Let's get started. So lie down on your back with control. We start with footwork toes. Heels together in toes apart with toes on the footbar, release the tailbone down, arms are reaching long. And when you're ready, press the carriage out and bend the knees, pull the carriage in, and continue out and in.

Now as for the breath, you can choose. Do you want to inhale to press out, exhale to bend, or do the opposite as long as you are breathing? Press equally into both of those feet. Make sure the legs get straight at the same time. One more time here.

And we seamlessly change to the arches, arches of the feet on, and let's go. Pressing the heels downward, especially as the carriage pulls in. Opening up that Achilles tendon, maybe a little stretch on the calves, five. Wide collarbones four. Releasing the front of the neck, looking straight up to the ceiling.

One more time, out, and then go right to the heels, flex the feet, and press it out and pull it in. Good finding that length as you stretch the legs, not jamming into the back of the knees. Five more times. Press for five. Squeeze those inner thighs together. Four.

Three. Two. And one all the way back in, right to tend and stretch on the toes, stretch the legs and stand tall. Lower the heels down with control. Lift the heels up.

As your heels go down, can you keep your inner ankles from touching each other? And that just gives you a little lift of the arches as the heels go down. And lift, lift, lift, down, down, down, and up, up for four. Squeeze to lift. And three, let your seat help you lift those heels. Two. One more time. Lift the heels.

Bend your knees. Carriage comes all the way in. Place your feet on the platform. We do a roll up to seat it for a spring change. Let's do two red springs here.

The same way we got up. We go down. So reach the arms forward. Roll yourself down with control. Arms down by your sides. Toast go back on the foot bar.

As you press the legs out to straight, be careful. The springs are light. Good. Standing tall in the legs. Let the right foot go under the foot bar, but keep the lift and the reach of the leg. Continue footwork on the left side trying to keep your hips as even and stable as possible as you work. This single sided footwork.

Four more here. Four, three, two. Try to come all the way in, all the way out. Once you're out hold, to switch feet. Find center, glue the heels together first so you know you're centered, and then let the left toes go under. You go in and out.

All the way in. All the way out. Push in. And four more times, bend, and stretch. Three, keep the reach of that leg under the foot bar. Two, one more time, press the carriage out. Place all 10 toes on the foot bar. And bring the carriage all the way in.

Now go to the heels, find center on the foot bar, then extend the right leg over the foot bar. As you press the carriage out, reach the leg up to the sky, circle the leg out to the side and bring it in. So we're doing a single leg circle on the right side as we do footwork on the left. One more arrive at the same time, stretch and lift, circle and come in reverse those circles four times, open and lift, and in. For this circle, I'm not passing the midline.

So I guess it's more of a semi circle. And one more. Come all the way in first. Go to the heels. Length and left leg over top of that footbar. As you press out, kick the leg up, circle it out and in. And, of course, you're trying to keep the opposite hip heavy on the mat, especially as the leg circles out to the side. One more this direction out.

And in. Reverse the circles go out and up, arrive at the same time, and then come in. Out and up. Coming in. Two more. One more. Good. Come all the way in.

Place your feet on the platform. We do a roll up to seed it. Lowering the foot bar down, I'm keeping my two red springs. I'm putting my feet on the foot bar this time to roll myself all the way back down. Once you're down, reach back, grab your handles and lower the headrest down.

I am grabbing the short loops going into the 100. So make sure you have a little bit of space between your shoulders and the shoulder blocks. I'm starting with the arms straight up, the legs and tabletop. In one big piece, I press the arms down, curl the chest up, reach the legs forward, and start pumping the arms inhale two, three, four, five, and exhale two, three, four, five heels together, and toes apart, wrapping the outer thighs. Inhale two, three, four, five, pushing the palms into the straps, inhale two, three, four, five, exhale.

Make sure you breathe deeply, fill the lungs, and then empty the lungs with every breath inhale. Two, three, four, five, exhale. Four more breaths. Inhale. One more breath, inhale, and exhale two three four five. Lift the arms, bend the knees, rest the head. Again, make sure that head rest is flat. We are going to do overhead breaking it up into pieces.

Keep the arms lengthened up to the sky and lengthened the legs up to the sky. First, we press the arms all the way down to the mat. Next, we lift the hips, let the legs go back, and then lift the toes up to the ceiling. Roll down through the spine, keeping the arms pressing down, keeping the collar bones wide. Once the hips are down, the arms come right back up.

Again, press the arms down. Lift the hips, legs go pretty much parallel to the floor. Toast to the sky. And then roll down through the spine. If that felt okay for you, you lift the arms and you let the legs go to 45.

You press the arms down, lift the legs, lift the hips, toes, lift to the sky, articulate your spine down, hips down, legs down, arms up one more time, press down and lift, toes to the ceiling, roll down through the spine, legs down, arms up, knees to chest, bend your elbows, curl up for coordination, inhale, stretch everything to straight, find that 100 curl, open close, bend the knees, bend the elbows, three more. Hold your breath, open close, exhale bend, exhale bend. Two more. Inhale. Open close. Exhale bend. Exhale bend. One more. You stretch.

Open close, bend the knees, bend the elbows rest your head. Put those loops on the peg. We sit all the way up. Turn all the way around. And then while we're here, we make sure we only have one red spring on.

Rowing one rowing two, starting with rowing into the sternum. Sitting up tall, make sure you only have a palms width of space between your hips and the front edge of the carriage, bend your elbows. I like to have palms facing the body with knuckles touching. Find the length through the sides of the waist. Keep the length as you curl the tailbone under, round halfway back. Pause there. Open your arms wide to the side.

Palms face back. Press your arms back, dive your head forward. Find your thumbs behind your back. If you can. If not, just keep the arms separated reaching the fingers to the springs. Now from here, make sure the spine is rounded.

Lift the arms up to the ceiling. Circle the arms around, find your feet, take a little stretch here. Let's do two more of those from the sternum, curl the tailbone under. Keep the length and the waist as you round back. Keep the reach of the legs.

Open the arms, press the arms back, dive the head forward. Find the thumbs if you can. Lift the arms up. Circle them around. And take a stretch.

One more time. Roll up. Bend the elbows, curl the tailbone under pause. Arms reach wide. Can you press the palms back first? Then dive the head forward. Keeping the carriage stable.

Lift the arms up, circle them around. And take your little stretch. Best part. Good. Now we go from 90 degrees. Lift the elbows, the height of your shoulders, shoulders pull down, spine stays long, hinge yourself back.

Flat back. Come all the way up to seated, lengthen the arms forward. Try to keep the pinky side of the palm reaching up. Round your spine, flip the palms, press the arms back. The ending is the same.

Find your thumbs if you can. Lift the arms up. Circle them around. Keep the roundness of the spine here, and then take your stretch. Two more of those.

90 degrees hinge back. Come all the way up, lengthen the arms forward, serve your platter here. Round your spine, press the arms back. Find your thumbs. Maybe you can hook the thumbs and lift the arms up to the ceiling, but keep the spine rounded.

Circle the arms around, and then take your little stretch. One more time. Hinge, sit up, reach, flip the palms, press, maybe find the thumbs, lengthen and stretch, keep the spine around it, circle the arms, find the feet. Roll yourself up. Put your loops on the pegs and turn all the way around.

We do shave and hug, crisscross applesauce those legs, hips up against the shoulder blocks, reach back, and grab your handles again. Serv your platter forward, lean a little bit forward. Four finger and thumb touch palms face forward. Try to pull your front ribs into the back ribs and then bend the elbows and stretch. You bend and press.

Bend. And stretched, thigh bones pressing down, and press one more time, bend. Hold the arms long, sit up tall, circle the arms wide to the side. Can you keep your hair just stable here? Can you switch the cross of the legs, hug a tree, inhale open, exhale close.

Just four more here, open, and close. Try to be on top of the sits bones. Don't lean too far forward. I have a tendency to do that. One more time. Open.

And you can rest those arms, put the loops back onto the pegs. Let's grab our long box. So long box on, I'm also grabbing my pad because we are doing swan facing the back of the reformer, a nice challenge. So come all the way to the front of your reformer, place that pad on the front of the box, reach down at a blue spring. So now I have one red spring, one blue spring. To stabilize this pad, because half of it is hanging off, I take my hands. I hold the edges of it as I hold the edges of the box.

Very carefully step forward onto the platform of your reformer into a little froggy squat. Now This is a nice challenge. The most challenging part is getting on here. So press the carriage out enough to get the thigh bones on the pad and the front edge of that box. Find a place where you can really feel that your able to lengthen the tailbone down.

My feet are on the front edge of this platform. And then I have my arms to the sides of the box. Now from here, again, it's very easy to just let the pelvis tip up toward the ceiling, do the opposite tailbone to floor, picking the low belly up and away from the box. So I'm already lifted. Now from here, I lift the arms, I lift the chest, and I point my tailbone to the floor, hugging my inner thighs inward.

I stretch the legs, lengthen out the body just like I would do swan on the barrel, lift the body up into your swan, find that diagonal again, pull the ribs in, and bend your knees. They're not gonna bend much, but then round back down. Adding the breath, inhale lift, exhale reach back, tailbone to floor, like a hamstring curl here, inhale stretch out long legs. Exhale find your swan, straight legs. Inhale find that straight line again, exhale bend the knees, round the spine, keep the abdominals lifted away from that box.

One more time, you got this inhale lift, exhale reach, inhale stretch, exhale lift, inhale find that diagonal, and exhale bend the knees round yourself down. To come off, grab onto that box, sit your hips back and very carefully let the carriage come in and step off in front of the reformer. Changing the spring to one blue, so taking off the red. From here, we don't need the pad for now. Have a seat on top of the box facing the back and place your long loops this time on the legs like pants.

So sliding them all the way up to the thigh bone. Scoaching the hips forward and very carefully rolling back. Once you're down, bring your knees to your chest. The spring is light, but it's easier to keep a steady pelvis with a lighter spring. Stack the palms, curl the chest up, keep a heavy tailbone.

All we do is little crunch up and down. Little crunch up and down. Just stabilizing the legs, stabilizing the hips, carrots, stay still up. And done one more time here. And lower now from here, curl up and hold. Double leg stretch, both legs lengthen out as long as you can keep the low back from arching.

And then you pull those thigh bones back to the chest, maybe curl up higher. Inhale stretch. Exhale pull. Don't pull so much that the butt lifts off the carriage. Inhale stretch.

Exhale pull. Two more out and in. One more stretch and bend. Add a twist. Stretch out. As you bend twist right, left butt cheek stays heavy in here.

Exhale twist opposite butt stays heavy on the mat. Inhale out. Exhale twist. Out twist. One more each side here. And one more.

To twist. Good. From here, if you need a little break, you just go into a little extension, keeping the support on the head, take a breath. And when you're ready, curl right back up, I'm switching the cross of my hands. The legs go up to the ceiling. We lower the legs. We pull the legs back up.

Inhale lower. Exhale pull. If this is too much, put a little bend in the knees. Inhale lower? Exhale pull.

Two more times down and up. One more time down. And up. That is plenty. Bend your knees very carefully rock up to seated feet. Go back down. Let's take those loops off of your feet.

Step off to the side, keeping the loops in your hands, turning around to add that blue spring again. Sorry. Turning around to add the red spring again. So now we have a red and a blue. Going into backstroke. So still facing the front of the reformer, I'm placing one handle in each hand behind me, stepping, placing my feet on the foot bar, my butt on the long box scooching forward.

And carefully rolling back. I was holding the long loops. I'm changing back to the short loops. Curle your chest up, knuckles touching in front of the head, knees to chest, inhale lift, exhale, open, inhale, circle the legs down, palms, and over the thighs. And then you bend your knees.

So you go up on one, open on two, down on three. Hold for four, hold for five, bend in on six. Again, up on one. Open on two. Three inhale. Exhale four.

Five, bend on six. One more. Up on one. Open two. Circle and squeeze. Hold four. Hold five.

Bend on six. Now very carefully, let the head go. And if you can, try to put your loops back onto your pegs. If it doesn't make it there, no big deal. We'll get them back later. Crawl chin to chest, very carefully bring yourself up. We are grabbing our light set of weights to do teaser without the springs. Using these weights.

So sit back down on your reformer. You wanna be about a palm's width from the front, very carefully lie yourself down, lengthen your arms out to the sides with the knees to the chest. From here, very carefully, curl chin to chest. Start to reach your palms forward, find this tight little ball. And as you roll up to your teaser, extend the legs forward, and roll yourself up, If you need to keep the knees bent, please do.

From here, lower the arms, lift the arms. Lower the arms. Lift the arms. One more. Lower down. Lift them up.

As you roll yourself down, start to bend your knees. So you have that nice counter balance of the knees coming in as the body rolls down. Head releases, arms release. Again, curl chin to chest, push into the palms, start to roll up, maybe the knee stay bent, maybe they stretch all the way up. Again, lower the arms, lift the arms, lower the arms, lift the arms one more lower down. Lift them up. Keep the reach of the arms as you roll down, and then start to bend those knees.

Head goes arms go. We do one more of those. Again, curl chin to chest. Reach the arms forward. And then stretch the legs if you can or you're keeping them bent. Three times down, not three. Two.

And one arms reach forward. Keep the reach of the arms as you bend and roll. Let the head go. Let the arms go. Very carefully roll yourself back up to seated. Place your weights down on the floor again.

We won't be needing them for the rest of the workout. And then hamstring curl. So we're sitting back facing the back of the reformer. This time, place your handles on your legs, but first cross them. So I'm crossing right over left.

Placing the shorter loops on my feet. So if you have that option, I would prefer to do shorter loops and only place them on the tops of the feet. So my heels are down. The loops are on the feet. The fun part My top sorry. My right loop is over the left, so I'm turning to my right. So I scoot you a little to the left.

I flip over. I point the toes so I don't lose my straps. And then Abricadabra. I'm here. So you have two options. You either hug the front of the box or place the hands down on the sides of your carriage. I'm changing my spring here to two red because I like the challenge.

And very importantly, I'm trying to keep that neutral pelvis. So my hip bones pressed down, knees are the width of the box. Heels are glued together. Let's pull the heels to the seat for nine. And eight. Good. So I only get to bend as much as my hips don't pop off the mat.

Seven. Six. I'm pushing down into the palms so I'm not collapsing in the chest. Or I'm pushing my palms into the box. Either way. Three, two, and one.

Let the carriage close. For single leg, I'm doing a red and a blue. Totally optional. You can try just a red. Squeeze your legs together and just let the right leg be as I pull the left heel to the seat in and away.

Same rules apply. I'm trying to keep both hip bones down as best as possible, so I can really get the meat of that hamstring. Just one more time. So five on each side, and then other side. That's my weaker side.

Now I do my stronger side. Five. Four, three, two, and one more. And you extend the legs and just carefully drop those handles off of your feet. Step off to the side. Let's change our long box to short box.

So grab your pole if you have one. You will be adding a red spring just to add some stability to the carriage. So the spring combination right here doesn't matter. Keep your pole in your hand and place the strap over the feet. Flex the feet just to avoid touching this platform, I'm pushing the caps back into the front of the carriage.

So from here, let's do some wrist exercises. So first, thinking of keeping the shoulders over the hips. Like I said, I tend to lean forward. So try to find that long spine, like your spine is up against the wall, and then lengthen the arms forward. Think of that straight line from your middle knuckle.

To your shoulder. So we don't want the wrist to be broken here. We want a nice long straight line. Now from here, keeping the same grip on this bar, I start to rotate the knuckles down, toward the floor. This feels like a nice stretch.

And then I lift the knuckles up to the ceiling. This one's a bit harder for me, but don't change the grip. To rotate the knuckles up. So continue to go down. This one feels nice.

And then up, this one feels hard. Down. And up? Can you keep the lift of the spine as you do this? Down, and up? Are you pressing your outer ankles into your strap so the outer hips are working? Now, find that straight line with long wrists.

From here, can you lift the arms without changing anything, without changing the spine or the ribs, and then lower the arms back to shoulder height? Again, lift up with the arms and down with the arms. I'm pushing my thumb and my pinky equally into this bar. So both sides of my arms get to work. Now on this next lift, keep the arms up, go right into your flat back.

Can you grow a little taller and hinge back from your hips, keeping the arms up? And then bring yourself right back up. Good. Keep pushing your feet into the straps, and then bring yourself back up. Your body only gets to go as far back as your hips can take you as far back as your hips can hinge, and then come back up one more. Take it back. Press into the strap.

And then come right back up. We twist the ribs to the right going right to twist and reach. Hinge back in your twist. Come right back up and center. Lift to twist, find that spiral, and then reach.

Come up. And center. Let's just do one more each side, lift and twist, reach, come up and center. Last one, lift and twist, and reach. Come up and come center. Let's rest the arms down.

Alrighty. Take your feet from out of the strap, and let's put the box and the bar back. We won't be needing those anymore. Lift your headrest up. Put your pad on top of your headrest where the crease of the keratin headrest are. And then lift the foot bar back up to its normal height.

I'm changing my spring to a red and a blue, hands on the foot bar and toes on that crease on top of your black pad going into long stretch. So from here, wide collar bones, don't round the upper back so much that the you lose the wideness of the collar bones. Tail bone to heels. We take this whole shape back, moving the arms. We take the whole shape forward, crown of the head tries to touch the wall in front of me. Two more like this out and pull it in.

One more time, press it out. We come in. We do single leg, so I lift the right leg using my hamstring, hamstring to ceiling. Press out and in. One more time this side, stability on the left ankle here. Switch sides.

Press out. And pull it in. Equal weight in both of your arms out. And in, toes down first. Going right to up stretch.

I can't do down stretch, so skipping it here. Heels halfway up the shoulder blocks. Chest to thighs round the back. From here, press the carriage out, and roll the hips down to your plank. Upper back stays rounded. Pull the carriage all the way to the stopper. And then roll the hips up.

Lots of low belly as you lift the hips. And again, press out. Roll the hips. Find your plank. As the carriage comes in, I'm still pushing the heels back into the shoulder blocks. Lift the hips up.

Good one more time. Press out. Roll down. Pull it in. Press back in the heels. Lift the hips up. Good.

Step straight down to the floor. For your long back stretch prep. So I'm coming to the front of the reformer, reaching the arms behind me, and I'm walking the feet, not all the way to straight, but they're bent a little bit, like I'm sitting in a wide chair. So push up and away from that foot bar first shoulders down. Tricep dips. Just bend and stretch.

Nine more. Nine. Eight. Can you bend the elbows without changing the shoulders? Five more times. Five, four, three, two. And once you stretch the arms, step back and stand up, stomach massage, take your pad and just slide it to the front of your former.

I'm gonna have a seat and change my spring. So I have a red and a blue on. I'm adding another red, and I'm adding a green. So I have two red, a blue and a green here. And very heavy.

So scooch your hips as close to the front edge of that reformer as possible and take your feet onto the foot bar. I'm in a very tight little ball here. Now take those hands for the front of the carriage and try to lift up and out of the waist rounding the upper back. Press the carriage out. Lower the heels down.

Lift the heels up. Bend the knees. Let's add some pace. Press out. Heels down. Heels up and bend.

My tailbone is curled under. I'm trying to keep the shoulders over the hips. Five more, press out. Down and a fending, press 4. Pressing out with power, push.

Two more, two. One more out, down, up and bend. I'm taking off that green, reaching through the legs. Don't change your toes. Reach the arms back on top of the head, shoulder blocks. Press the carriage out.

Choreography is the same. We're just in a flat back here. The chest is open and lifted, push lower, lift and bend. Try to not press in the back of the elbows. Keep a slight bend if you need. Five, four.

Stay lifted. Three. Two. Down and up. Last one out down, up and in reach through the legs. I'm taking off the blue. I now have two reds on, reach the arms up, scoop the belly in and up, and then stretch out.

And then bend in. No lower lift of the heels. Push out in one piece out. Keep the shoulders over the hips as you come in. Three more, three. And in, push two.

And in one more, out, come all the way in, and we do a little monkey stretch here. So hands on the foot bar. Stretch your legs, push your heels down, and breathe. And then bring the carriage all the way in. Let's step off. We don't need the black pad anymore.

I'm changing my spring to one blue spring, I'm lowering the footbark down, and I'm grabbing those handles again, hooking them up so I can grab them easily. Going into a kneeling position, facing sideways on your carriage. Now, for me, I cannot do high needles. If your knees are perfectly healthy and you wanna do this in a high needle, feel free. I'm gonna keep my hips close to my seat here.

Take your hands into a hug a tree position, but I'm wrapping my left hand over top of the right, and take this whole shape and twist the ribs, oblique twist to the left. I'm twisting the ribs, but not the hips, of course. And I'm trying to keep my hands directly in front of the sternum. So I know that I'm not pushing with the arms. Let's do two more like this. Two.

And one more. Now come back to center. If you can, take your left hand behind the head, continue the same twists without the support of that other arm. So you're really using your oblique keeping the palm right in front of the sternum. Let's do two more here. Showlers stay over the hips.

One more time. Good. From here, let the spring close. I'm changing the spring to a yellow spring now, taking the blue off because it gets a little harder, but I am gonna scooch a little closer to the springs. Now from here, hug the tree, Very light. Right? Totally okay. So just focus on the alignment here. Your amazing posture shoulders over hips, front ribs hugging into the back ribs.

Now do one more like this. Now, open the arms, take that left hand behind the head, and same thing, hug your tree. But without the support of the other arm, for some reason, doing it with one side, is harder, I guess, because you don't have the counter balance of that other arm. Let's do two more like this one more time. And then just making it a little bit harder.

Flip your palms up to the sky, an overhead hug or hug a moon, and then open the arms. Keep the chest lifted. This one is super hard for me. Three more if you if you can. Three and two.

And one, open the arms. You know what's next, that left hand comes behind the head. I'm bracing my abdominals, finding my seat, and then reaching the arms up or just the arm up and open. Try four more. And open. Keep your tall spine.

This is super hard. Lots of upper back. Lots of shoulder here. Two more. One more time. Up, press and open.

And, of course, we do the other side. So turn around safely. The spring is light. And I'm changing back to that blue spring. So blue on yellow off. You can try the whole thing on the blue spring, totally up to you.

So starting with that oblique twist first. So both hands in front of the sternum twist the shape to the right this time. Keep your shoulders over your hips. No leaning here. And four more twist.

Encome center. Twist for three. Two. And one, we try five with the right hand behind the head. So again, keeping that fist in front of the sternum, coming back center.

Good. Four. Three, I feel so much oblique here, and it's very hard to not lean, so don't lean into it. Two. And one more.

Good. Come center. Let the spring close. I'm changing back to that yellow spring. Blue comes off. I'm switching a little bit toward the springs.

Hug a tree. So sit up tall. Hug. No momentum. I kind of use a little momentum there. So find the control to close, the resistance to open. Three more.

Three Two. One more. Open the arm. Right hand behind the head. You continue. Five.

Four. My left shoulder is wrapped onto my upper back like crazy. Two more. Two? One, open the arms, palms to the sky, lift the arms overhead.

If you feel like you can only go halfway up, That's totally fine too. Right? You don't have to do full range of motion. If it means your shoulders have to shrug into the ears and you have to lose alignment. Two. Boom. This arm feels a little stronger. One more time. Open or close and open, pause, hand behind the head, readjust long spine, and then lift that arm up.

No leaning. And press Three more. Three two. One more time. Open the arm.

Foo glad that's over. Put that loop onto the peg, and let's do another spring change. So two red springs, and let's do corkscrew. So lie down. Make sure the head rest is flat. This time we are adding a lift of the hips.

If you have neck issues, just keep your hips down, and that's totally fine doing the choreography of the legs. From here, lifting the legs, heels together toes apart. Now we're just gonna go straight up here. So lifting the hips straight up, toes to the sky, roll the hips all the way down, right through center. Now, corks were the legs over to the right, down, rounding up, and find center. Lift the hips up.

Roll it down, and then of course, screw the legs. So this is a modified version of course, screw with hips up over down around and up one more time. Straight up, straight down. To the left, down around and up, bend your knees to your chest. Take your loops. Short loops and place them on the feet.

Your feet find the loops. I'm gonna put the long loops out of the way here. And again, head rest is flat, arms by your sides, hamstring, curl the heels to the seat. Press your legs out to 45, find your abdominals, find your seat. Lift the legs, lift the hips, slip.

The carriage come home. Maybe the tailbone lifts higher first before you bend your knees and articulate your spine down. Down. Down. Good. Tailbone comes down.

Stress the legs. Three more lip just like that. Knees, bend, tailbone stays lifted, articulate this mind down. Again, press up and lift. Bend your knees.

Roll it down. One more time for us out and lift. Knees bent. So I'm grabbing my loops and changing my feet to the long loops. So that I can do frog and leg circles. Arms down, settle the tailbone down into the mat.

Press the legs out. Starting with frog this time, bend the knees and stretch. Only bend the knees as much as the tailbone can stay heavy on your mat. We don't want any movement of the pelvis here. Two more.

One more. Stretch out and hold, find length. Press the feet into the straps start to lift up, open down, and in leg circles, up and open down, and in. Three, two. One.

Lift the legs pause, reverse the circles down and around. Down and around. Three more here. Three. Two. One.

The legs come together, bend the knees, slide the loops off of your feet, let the carriage return home, and put those loops back onto the pegs. Put your feet on the foot bar. Roll yourself all the way up. Let's lift the foot bar. Let's add the same springs you had for footwork.

So I'm adding a red, taking off the yellow, and adding a blue. Sorry, adding a green. Reach your arms forward. Roll yourself down. Head rest up if you like it.

Leggs and feet together. Press the legs out. One heel down and one heel up. Lift to switch. Lift to switch. Lift to switch.

Good eight and eight seven and seven. Six, five, four, three, two. And one meet me with the right heel down, left heel up. For an extra juicy stretch, take the left foot, wrap it in front of the foot bar or under the foot bar and pull with your toes. You get a deep stretch in the left calf. Sorry. The right calf.

Lift the heel up, put all 10 toes up, and then lower left heel down and right heel up. Wrap the right foot under the bar, flex the foot, and use those toes to pull yourself down. It's a really nice stretch. All 10 toes on, bend the knees, take the arches to the corners of the foot bar, curl the tailbone under, pelvis lifts. That's it. Back ribs are still heavy.

Press the legs out for pelvic lift and pull the carriage in. Feel the length and the tops of the thighs, the tops of the hips as you stretch out. Press and pull just two more here, y through the chest, y through the upper back. One more time out. Come all the way in.

And roll the spine down. Step off to your left. Change your springs to one red spring. Let's do a little hip lunge. So come to standing and place the hands on the foot bar. The right foot goes up against the shoulder block with the knee down, left toes in line with the springs, and press the carriage out, sinking the hip straight down, right hip forward, left hip back, and then pull the carriage in.

One more time. Press the carriage out and pull the carriage in. Now, from here, stand up, turn to face your carriage. Place the bottom of your right foot on the shoulder block. And from here, You can use the foot bar as, a little bit of support, and then just press the carriage out here, a little bit of an inner thigh stretch. If you feel safe and you feel supported, you can reach the arms up and lower yourself down here. Just opening up those inner thighs. One more time here.

Reach yourself forward. Grab the opposite side. Opening up the inner thighs feels really nice. And then to come back up, you can either place your hand on the foot bar or just reach yourself right back up. Bring the carriage in and go to the other side.

Left foot on the shoulder block. Your knee can stay down and then press yourself out. Feel the stretch in the front of the hip, keeping them as square as possible. Inter thighs hug to pull the carriage in one more time, press it out, stretch, stretch, stretch. Carriage comes in.

For some inner thigh action, turn to face the carriage. Foot on the shoulder block. You can use the foot bar if you want. Bend hips down and stretch or the arms lengthen up. Again, bend And stretch one more time, bend, find the frame on the opposite side, maybe push out a little bit further, open up those inner thighs, bring the character all the way in, and step your foot down. Beautiful job today.

Thank you for joining me, and I'll see you next time.