Girl Time with Magic Circle

Do you know what time it is? It's girl time. With magic circle. Magical girl time with magic circle. And what we like to do is we like to chat.

We like to share ideas. We like to have fun. So if you're excited about all of those things, let's get going. Welcome. Welcome.

Yeah. You ready? Yeah. Okay. Move over. Oh. So for now, just put your ring on the floor. We're in the middle of our mats and turn sideways. It doesn't matter which way you face on your mat at the moment. But we're just kind of collect ourselves and get ready to play.

Inhale just inhale feel your feet, feel your body, kind of wiggle around, get rid of what you don't need, and exhale and just for a moment just soften. Then maybe sometimes I put my hand on my head just as a reminder to kind of reach up into it so that everything's somewhat naturally starts to align. I'm shifting my weight ever so slightly forward. Let your hand come down, your bones are heavy, but you're supporting yourself for a roll down inhale. Exha lead with your head, you can round forward your arms are heavy, but they're still straight across the collar bones.

Feel free to bend your knees if you need to. Otherwise, fingertips to the floor and legs are straight. Except for now, we're gonna bend them, inhale bend. Exhale straight and let your head be heavy. You could shake it out, get rid of again, what you don't need, any unnecessary tension, bend and straighten, leave the leg straight if you can, or if that's how you started, inhale, prepare, exhale, feel the belly draw up, curving your spine, rolling the pelvis so it lines up over your knees, your ribs over your pelvis, your shoulders over your ribs, and then there's your head. Inhale, roll down.

This time we're gonna Fetch the ring at the bottom. Just take your time to get there. I really love the word fetch. I got it from you. I I literally just said, wow, I channeled Mary. Pick up your ring.

But but just hold it. You're still down. Bend the knees. I'd like to think of like the tailbone almost connected to the knee. So it rounds under with me straighten and bend. Is that like an Australian thing? From I don't know. Yeah. Uh-huh. I don't think Todd says fetch. Okay.

Hold here with your straight legs. You've got the ring in your hand. You don't have to do much with it, but bring it with you as you restack your spine. Again, pelvis over knees. Ribs over pelvis, shoulders over ribs. And here we are.

Let's bring the ring up. I'm placing the heel of my hands on the handles. And the elbows are bowed out to the side without even pressing on the ring, can you just subtly contract to like the underside of your arms? Sort of lifts up and contracts. Feedor parallel. We're ready to go.

We're just gonna lightly squeeze the ring and let go. It's not meant to your hands aren't meant to touch. Right? It's just a sense of connection that I'm looking for to start out the whole class because it will apply throughout. So as I slightly squeeze, I'm subtly lifting my chest and therefore everything underneath it comes with it. We're all connected that way. Right? I think so. And then I also sometimes think of if I had a little tiny magic circle between my ankles so that sense of I don't mean to move the ankles, but the sense of you're drawing this inner thighs toward each other and up. Okay. A couple more. You can press a little harder if you want to kind of warm up a little bit and we'll go a little tiny bit faster for three and out and two and out and one.

And then from here, squeeze a little bit. We're gonna just loosen up the shoulders. So all I'm doing is pressing the ring as I get all the way out to straight arms. Hard to press there. I know. Lower no pressing.

Pull it back up to the starting position. Squeeze and press out and down. I'm thinking of a train because they're behind us and like those wheels, bring it down, right over the chest. Check it and down. Press.

Nothing too high energy. Just kinda lubricating the shoulders right now. From here, stay down for a second. Take both straight arms up over your head. If you can't get over your head, you hopefully will in a moment.

Bend your elbow so the ring is just above you somewhat like a halo and let's squeeze here. And this one might have to think a little bit more about drawing the shoulders down first. Right? Because if you just think hands, you're gonna end up doing something weird. If you're in a mirror, you'll know it. You'll see. It's it's just subtle.

It's just connection. Drawing different parts of both sides of our body into play so that we can play. It will be more, well, maybe not more easy, but more efficient. Couple more here, squeeze There's a subtle sense of drawing the shoulders down and the abs in and you're tall and then a little more loosening up so you lightly squeeze straighten the arms up, go all the way down, very light. Bring it all the way back up.

Squeeze as you bring it down. Squeeze as you press it up and just lower for a little release. Again, up. Squeeze pull down. Squeeze push up. And down just two more up.

Squeeze press down or pull down, push up. And last one here, and take the release. Back up to the starting one, I believe you might have requested a balance. Come on. She didn't. But she did. So I'm keeping my feet where I was, maybe a little futzing to feel balanced to start. And from here, and we're gonna do the same thing where we squeeze and press out.

And if you'd like to rise up on the toes, if you'd not like to give a shot anyway and come down, bring the ring back. Try to ease your way down if you can. Here we go. Squeezing. Think middle of your body. Don't think about the ring.

The heels will just follow or not. And squeeze reach try for straight arms and down. And again, I'll just do two more. And last one, bringing your feet into play too. And down. Okay.

Separate your feet, please. Pretty wide. If you hyper extend, try not to just drop into them because remember, we're kinda reaching up toward the ceiling. Take the ring overhead. I find I like it with my thumbs on the inside.

We're not really pressing as more for spacing, and then best you can get those arms up straight shoulders over ribs, ribs over pelvis, same rolls, and we will go to the left over to the left. Yes. That's the right. Not for them. And come back up and up and over if they're mirroring us. And it doesn't really matter by the way. So as we go over to one side, the opposite foot is firmly in the ground.

Your arms are straight as you can get them and you're reaching not just hanging out. Reach out and come back up. If you want a breath pattern, it's inhale over. Start the exhale to come up. Just waking up the body.

You might find that you go a little further as we warm up. And up. And if you're reaching the shoulders up really high try not to, you can be tiring if you're tied up there. So feel free if you have to bend the arms and up. No rotation. I'm gonna do. How many more? I'm gonna do four.

Up a little quicker. Up. Three. I've started counting like Mary now, and I'm very proud of myself. I win. You win. Too.

You'll tell me if I mess up. Oh, kind of feels good. Doesn't start to feel good eventually? Wake up, we don't always do this in life, but it feels good. And voila, okay. Just shake it out. We're gonna go to the floor and have a seat. A little bit more of a warm up through the spine. So, I'm placing the ring between the knees.

Sitting tall. The feet might be a little further apart than they ordinarily would if you were going sits bones, but try to control it so your feet aren't rolled out. And then sitting up tall. I actually am using my hands on my, what are they? Knees, shins. And I kind of slide up to lift up as much as I can to settle press on the ring and we roll back just a little bit just to warm that up. And then keep the curve of the spine for a while for a while until the shoulders get over the hips.

They're still curved. And then you can squeeze even here to lift up or you can release down again just a little bit of a roll and come up. That's fine. Carry it all the way to the floor. Eventually letting go of your hands, of course. And you are down slide your feet in just close enough that they're comfortable.

A little bit of pressure on the ring to start. We do a a pelvic curl. It goes like this, exhale roll up just a few of these rolling up Of course, as you go up, you can squeeze a ring a little more. Hold. Inhale, come down. All the way. Just gonna do three of these. Exhale slight squeeze.

And down. One more time, squeeze it up. And then I'm about to ask you to just gently pulse the ring in, but see if you can feel it coming from your abdominal. Sometimes I place my fingers there And as I exhale, I can just naturally they'll contract. XL squeeze, release just five squeeze, release, connect it all three. Uh-huh.

And from there, roll it down. Take your knees up to tabletop, adjust the ring if you need to, arms out to a t position and will come towards the window to the front, inhale to rotate from there, lightly press the lower leg into the ring and come back. Other side, inhale over and exhale coming back to center. You keep those arms and shoulders down, and you can go as far as you want, but thinking about just warming up that middle and a rotation rather than that lateral way we started with standing. Just two more. Go ahead. Last one.

Oh, he's counted wrong again. Oh, see, so one more. I count like Mary I forgot. And this is the very last side. Back to the center. Okay. Take the ring out just for a moment. Just put it in your hand, right above your chest.

We're gonna do one pelvic curl here inhale, exhale roll it up. Kinda feeling that stretch to the hip flexors. Hopefully, if not, recheck at the pelvis, press into your feet more, and you'll might be rewarded. Come on down. Roll down. Roll down. Roll down. Now place the ring between your ankles. The handles are at the ankles.

Where you can hold it. For now, just bend the knees, hug them in, curl up, reaching your arms forward, legs straight up. We're going to inhale five counts, lowering the ring. Inhale down to three, four, five light squeeze as you pull it up and sink the belly. There's one to help me out, Mary, in two, three, four, five light squeeze.

Two, and three, two, three, four, five, exhale. Here's four. Reach those arms, reach those arms, and up. Here's five. Isn't this fun?

Let's make it different. Go down again. Hold it there. That wasn't in here. Now squeeze it in five four three to one hold in, two, three, four, no, out, two, three, four, in, two, three, four, five, one more, I think, and that's all. And then just bend the knees.

We take the ring out. You're gonna hold it in your hands again similar to how we started, knees are bent, curl up and reach the ring over your feet. You can pull the knees in a little closer today for what we're gonna do. Double leg stretch just reach back. Stretch it out and bring it back and squeeze the air out. I'm not squeezing the ring.

You can, but I wouldn't. Too much going on. Email out and in and out And in for fun, inhale out, hang on to this, come in enough to put your legs through the ring, inhale, take them back out, reach, exhale, bring it in and stretch and pull it in and out. Isn't this fun? It's okay if you lift your hips a little bit. I have playing. Yeah. Me too a little bit, especially of the speed.

Let's do two quicker. Who cares if it comes up? But aim it and point it out strong. Last one. And bring it in. Set your feet down for a moment. You can just stretch the arms overhead or bring the ring to your chest for a brief moment.

Moving on. I'm turning the ring so that I can place one of the handles behind my occipital ridge or my it's not on my neck. But it's a little bit above it. So your head feels supported and the other two hands go to the other handle. Oh, we're not resting, pick up your knees. Your elbows are boat out to the side and those shoulders are down.

We curl up to look forward take a moment to see if you can keep your pressure on the upper hand or the hands and drop your head back into that for support. It's gonna be a crisscross towards the window. That's the bent knee and shoot it out and twist. Switch. Now Again, do your best to let the head stay heavy, but no, let we're not letting the body fall. Press, full extension of that other leg.

Mary and Aaron are trying to touch each other. And four more. Oh, boy. One, let's go. 1223344. Come back to the center. Let your head go down.

And we call right back up, and we're gonna play with this single or the straight ahead, single leg. So we're gonna bring that knee closest to the mirror and pull it in. Other leg goes out, stretch the top leg up, and switch cycling through, bend the other. Stretch it and bend and straighten cycle bend and straighten cycle bend and straighten cycle bend. I'm done. Both knees in. Let you head go down.

Take the ring out from behind your head, hold it in your hands, straighten your legs on the ground, mat, whatever, take your arms back, and then we're gonna go into a roll up. Good luck everyone. Lift up and roll. From the c curve position, we're gonna pull the ring apart. Really try to open it as you bring it into your chest and then a light squeeze as you take yourself back into your c curve and then we'll go down again.

I'm thinking a total of five times. Arms go back with the head. Inhale head and chest come up and we go We bend the elbows, bring the ring in. Really think of expanding the back of the body really. It's not so much about the ring and then press a little.

I'm not squeezing very hard. And I'm just changing the energy more more is the point back. And overhead and we go up and forward. And we pull the ring, lift the body. Press as you round.

Pulling back through the waist and go back. How many was that? Three, I think. Oh, god. And go ahead and chest and lift. So close to lying.

I thought it was four. You could also pull Come on, pull. In, pull in. You ready to do one more or no? Yeah. And reach. Last time. Go back.

We're gonna stay up at the end of this one. Head and chest come up and we go up. That's it. Pull the ring once again into your chest. You can keep your feet like this or you can flex your feet if you so desire.

Change the pull to a squeeze and we'll go into rotation. Just bring that ring right along with you and center. And exhale press, use the press to lift your spine more and center and press and lift and rotate and center. And press and lift and rotate, ringing out the spine. Try not to let the ring get ahead of your body.

Just just as a a FYI for everyone. So just keep it right in front of the chest. It's like it's glued to the body. It comes with the body. Pressing in. Okay.

Making a change. Come to center, but we'll start in rotation. So take your rotation and then take the arms out. Keep the arms straight and raise them overhead. And now the ring is pulling you taller.

Oh, look you think you just did it taller. That's pretty fun. Take your back down. Pull it in. Pull it as you come in. Squeeze it as you come to center. Nice.

Press as you twist. Pull back through the waist as you straighten your arms, grow taller as you take your arms overhead. Keep the height of the spine as you and my back just cracked as you bring your arms down. Pull it in. Why it's been cracking? And squeeze to center. And go twist.

Abominals pull back as the arms reach forward and we get taller. And we take them down. Pull, squeeze center, twist. Should this be the last one straighten or one more? And re happy?

Christy says no more. Okay. Well, pull it in. Lots more and squeeze to center separate your legs. Oh, this titled body, here we go. Arms forward. So we're gonna go just into us What is this exercise going straight? Thank you.

I think. Is that what you wanna do? Let's do that. So we're gonna go chin to the chest and we're gonna roll down. You might have to let the ring adjust a little bit so your body can go where it as far as it can. It doesn't go very far. And then we're gonna roll up. So just lifting, stacking the spine. Let's pull the ring to the body again.

Like this back action. This feels good. And then reaching and rolling. Holding the shoulder blades back as the spine goes forward. And then stacking we'll do this three times. So this is number two.

Pull. Think of sorry. Are you laughing? I was only laughing because I actually needed you to tell me that I don't do. I'm just reminding myself how many we've done. Number three, roll down. I'm just letting my ring turn so that so I can get a little closer to the floor. And then as I come back up, I'm letting it come back up right last time.

Pull we're gonna make a change, but it starts the same. So taking the arms. Take the arm. The arms and the body, down, let the ring come to the ground. So it just lands where it does now.

Pull your body into extension so you can pull back on the ring. Round again and roll back up. This one three times two. Think I can count to three. I'm pretty sure.

Roll down. Let the ring rest. Now, you know it's coming. So plant it where you want it and pull it. I'm letting it come towards my body as I use the pull to pull my back into flat. Hopefully, I'm trying. And then round again. Now it can tip the other way. And then stack again. So I'm just letting it.

It's just tipping. It's not sliding. Uh-uh. Got it. Yeah. That's what that's what I'm doing. I mean, any strategy will do. And then go down again.

So if I just let it I just let it land as it lands. Mhmm. And then I let it come towards me a little as I pull back on it. Yeah. And then as I round again, because I can now go further because my back is more open or my whatever. Yeah. And then I just let it move. Oh, that's good. And then come up. So options is to stay with that.

For all you humans out there or go down, keep the ring off the ground. Bring the ring up to your ears as you now go into that flat back position again. Reach back forward, the ring can just float and then come to sitting. We're gonna add the arms again just because it's just a good pull. A soft as you reach.

You don't have to squeeze it too hard. And then roll down three again. Flat in the back. Really lean into that position. That's what I have to think about.

Reach back forward, maybe a little further this time, and then go up and pull, lifting the back, and reach. One more makes three. Go down. And flatten. I don't know. Twenty six years of teaching, but it still can't count.

That's part of it. Yeah. I guess. Go back down. It's too involved with it. You know, I'm left. Pull and lift the back. Okay. So we're gonna take the arms forward.

Do you wanna do something fun? We said we're gonna play? Yeah. Yeah. Okay. So bring your legs in. So what we're gonna do is we're gonna take the ring in the the feet are gonna go inside of the ring and then we're gonna lean back a little, lift the shins And then we're gonna do like a rolling like a ball action from here. So it's like half rolling like a ball shape, half open like rocker prep shape. Right? Yep. K. Now rock. We rock.

And lift the back, pull back on that, ring, stretch it. And then, Ben, it sits just above the shins, fun, fun, and go back. Try not to kick the legs Meredith, as you go back and reach and bend. I like it. And go and go. Better. I'm getting better each time. Meaning, less bad than the tag. And and left up. Okay.

One more time. Can we do a couple after this one? Where we land in it rather than extend. You you you, cue what you mean, but yeah. Okay. So we go back here and then we start straightening the legs to hit our mark. Okay. So, okay. So here we go. We bend as we go back straight into lift. Oh, that's fun too.

Yeah. Bend. It's like climbing up to the toes. How many more? I'm too happy with what, too. Yes. It feels really good. I like the at the back where it kinda feels like a a little bit of suspension. Woo. Yeah. Right there. Yeah.

Okay. Cool. And then we'll bring the legs down. That's fun. Yeah. Let's have some more fun. We're gonna lie on our sides. Maybe put your head face in the middle here.

Just give me one moment. I'm gonna just take that mic back back a little bit. Yeah. Good idea. So we're gonna place the ring between our ankles, please. And take your take your time to adjust that.

So when you come to lie down on your side, all the way resting your head, you could also fold fold the elbow or perhaps you'd like a towel. The top arm is just down for now. When I look down, I do see my feet. So be cautious or not cautious. Just try not to let your feet get behind you.

That's sort of a tendency. We want to be slightly to the front. So from here, we're long. There's gonna be a subtle press down of the top leg to the bottom. Okay? But the the idea is that you're already lifted. You're already strong. Your spine doesn't change.

Here we go. Inhale. Start the exhale and press down and hold and then allow it to come back up. Don't let it fly back up. Exhale. Press down. And come back up.

Here's three. To come back up, the bottom leg is active. There's not a whole lot going on down there. It just needs to stay straight and be ready to move in a moment. And down And here's to hold this one a little, and they'll add to it with 10 little pulses.

They're gonna come quick. It's one, but think middle two. Sometimes I touch there to find out if it's activated. 3 4 and. Right? 5. Who cares? You're 66.

Yes. 7. And, it wasn't clear. 8. We'll go for 10. 9. Remind me we went for ten. Hold. Keep the hold. Now here's the fun part.

You're not gonna roll forward or back. You're gonna lift both legs. Don't have to squeeze much harder because it keep them straight and you'll be squeezing enough and set them down. And again, two. And down, I'm only doing six here.

Three. Find that inner thigh in the lower end. Right? Here's four. Alright. Fine. Thank you. Yeah.

And six. Now, I'm gonna let you put your feet down because I'm about to talk. We're gonna roll to our stomachs to do that without losing the ring, I recommend that you actually lift the legs, bend them. Turned your stomach. You might have to wiggle, but just it's not a it's not a big squeeze on the ring. It's just hanging on to it.

Hi. Hello. Let's go to our hands on the ground forehead on top of our hands. Elbows are wide. And for now, the knees are bent. Right? And I'm gonna encourage you to think more bent than you might want two. Meaning 90 degrees is what I'm aiming for.

Before doing anything else, draw the abdominals up, or you might sense it as your low back getting longer. Oh, boy. Oh, boy. No crunch in the shoulders. Cover the knees. They don't have to be that high to do what I want.

The entire inner seam in the leg is gonna squeeze the ring. Oh, hello, and let it release. Squeeze and release. Squeeze. Four, five. Back side of the body.

So good. Six. Oh, we'll go for 10. Seven. Eight. Not much motion really is there. Nine. And I think goodness, I guess. Okay. That was 10 straighten your legs. The ring will likely touch the ground, not necessarily, but try to hover the knees so your legs are fully straight.

If you can lift the ring, go ahead. It's not critical here. Just squeeze one. Oh, boy. Two. Oh, boy. My goodness. Did I say Tanya? Three, check your neck.

These up on it. Four and five. Six. Same thing with those feet. Kind of relaxed. Two to go. Here's eight. Oh, I guess three, nine.

And 10. Oh, don't you wanna break? So bend the knees and let your legs be on the your quads be on the ground because it gets only more fun. I will not do 10 of these. We're gonna do five. So this is the four parter. Okay. And so that goes like this.

Head down, shoulders down, abs up, butt's already tight. You lift the knees. That's all I did. You squeeze the inner seam of the leg. You keep it squeezed as you stretch the legs out to straight, and then you can come back to that rested starting position with bent knees.

Is that four parts? I think so. So right now you're semi relaxed, but your middle body is still ready to go. Here we go. We just lift the knees. That's it. Now squeeze them. Keep squeezing them as you stretch your legs out.

You can almost think of lifting them and then set it down, rebend the knees. The relaxation comes at the bending of the knees. So even if your ring touches when you go to straight, you're still working. Yeah. Yeah. Three. That was too ring.

I don't know. Okay. Three to go. These are bent. You lift the knees one. Squeeze the knees two. Keep them squeezing.

Reach the legs out till straight and then bend on four. And two to go. Lift the knees. Squeeze knees. Stretch the legs out and re bend. School lift. Sorry. Lift. Squeeze.

We're doing five. Yeah. Yeah. Good. This is it. Stretch it out. Lower the straight legs, re bend them. And try to keep the ring in your hand. We're gonna just flip away from you.

Turn your hands. I didn't say that. Okay. Keep the ring where it is, which I believe is your ankle. So we're going to turn onto our side the other way. So same thing we did before.

So we're going to the mirror. Right? Yeah. Alright. Keep it. Keep it. Keep it. Alright. And then stretch your legs out, laying on your arm, holding hands with your buddy overhead. And then just adjust yourself because again, like you could if you imagine lifting if some of us want to roll forward, some of us want to roll back. Ideally, you're if you roll anyways, you want the abs facing more toward the ceiling.

Too much information. Here we go from the top leg pressing into the bottom, we press down one and we lift. I I suddenly think of reaching my leg further over the bar. I'm not actually moving it on the bar. Not moving it on the circle, but it's a sense of reaching three. I don't think I went to 10 on this, but there's somewhere between six and eight. Okay. Six.

So is that what is that then? Thanks. No. For me. Okay. That's it. Then hold it there. Here's where we pulled out 10. The little presses, press 123.

45. Hold it. Here's where we lift the legs up and come down. Okay. Help me out. I told you to remember. I think six. I think so too. Great. Three. And down. This is all abs.

You're just hanging on to the ring. And and then, therefore, the lower leg is gonna I mean, the inner thigh of the lower leg is gonna really feel it. One more. Right? I'm going slower than you. Oh. Sorry. I can't see you two more. And voila. Set it down. Okay.

Turn on to your tummy. Or just pull the ring out. However, you want take the ring. Take the ring. Take it out. Okay. Okay. Put it down on the mat. Lakes are gonna be together.

A little bit of abdominal support. Now what I want your the where I want the ring is so it's you're looking through it like a window. Portal to another dimension. A little bit of squeeze on the ring. Press down with the elbows.

Lift the chest. So so it's a mini lift. It's not a big backbend. Now can you pick the ring up? Oh. Yep. Bring it up towards your face. You're looking right through it now.

Put the ring down. Put the elbows down. Let the body come down slightly. So all those things happen again. Little press.

Press down with the elbows, feel the shoulder blades slide down the back, lift the knees off the ground. Now, lift the ring. Hold three. Two, you could squeeze it if you want something extra Okay. Get a get your game face on. Again, squeeze elbows, press down. We've got our legs strong. We're lifting the ring. Lifting the ring.

Your feet are on the ground. Yep. Yes. There. Okay. Good. Good. Good. Did I say lift the legs? No. With the ring down, put the elbows down, rest two more. So really use when the elbows are down to find a good upper back connection. And then it's just the weight of the ring against gravity.

That's the challenged in my long arms. Even though they're bent. And down. Sounds like an excuse. Just a little bit.

Last time. Squeeze. Press shoulder blades draw down. We lift the ring. Lower the ring, elbows come down and release the ring all the way. Put your arms on the ground.

Press yourself up and bring the knees in so that you can sit into rest position. Rest position. How do your long arms like that? Okay. Good. She's done talking to me, everyone.

I am resting. I'm listening and resting. Okay. So we're gonna bring the ring, collect it, and bring it with you. Lift it up in we'll we'll turn to the camera. Okay. So you wanna organize your knees a little wider than just parallel and then your arms are gonna go straight.

We're gonna take the ring overhead. And then we're gonna side bend, let's go towards the my right back to center towards the left, pressing into the opposite knee, just like we did when you were standing. Right? Yep. Back. Are you ready for something that's a little tricky? Yes. Good.

Go back to the first side, put the ring on the ground. Put your hand on it. It kinda has to go a little far away, Christie. Okay. And then bring your leg into the air. Okay.

Yeah. You can keep your arm here. I'm putting mine behind my head. We're gonna kick that leg. Oh, come on. Are you well? Okay. And I'm in fact.

Just five. Kick forward and back. Okay. Kick the happy medium words hard. Yeah. There's a happy Happy medium on the ring. Last two. It can't go too far forward.

I mean, one more time. Too far out or too far in. Here's what we're doing now. Okay. Put it down behind you. Okay. Reach that arm in the the top arm in the opposite direction reach the leg away.

Bring the leg back to the side, come up and tuck it in. Yeah. You asked for it. I sure Go into the side bend. Now, remember how far away that ring has to go. Reach it way out. Lift the other leg hand goes behind the head. Kick forward. It's all small and back.

Kick forward. And I haven't done this in probably seven years. And I remember why. Only two more barely clearing the ground. But I feel it. Yeah. Me too. Last one.

Remember when we put it down, we went behind took the arm and reached for the side stretch. Are you rotating or no? A little? Okay. Yeah. To be if I'm honest. And then bring the leg back out through center and then we just start coming up and we fold the leg in. Okay. That was fun.

Turn face this way again. Gonna bring the ring into an upright position and you're gonna put your body on it. So Unfortunately, if you have super long arms, it doesn't work for everyone, but Christie has really long arms and it works for her. So Yeah. It's a bit of a trust. Like, it'll be there when I get down there. Yeah. Some people, it doesn't work for, so I'm sorry if that's you.

So you wanna I I kinda rest my ring in between where my ribs open and close, but, you know, it's that's my strategy. You can choose. It can go in the sternum. That's where I go. It not where it makes me sick, but just above or below. Okay, everyone. What we're gonna do is we're gonna feel what it feels like to lean on the ring, and that's not what we're after yet.

We're gonna push away almost to the point where it feels like the ring might fall to the side, and we're gonna step one leg and then the other leg back. Super strong through the legs. Now, bend the elbows, allow the ring to absorb some of the gravitational load and push. Oh, I just love it. Makes me feel so strong.

And it It lets me do good technique then. Try try to avoid, just resting on the ring at the bottom. I'm telling myself bend and push. Bend lifting the abdominals off the ring and push. Then that's five.

How many do you wanna do? Let's go six. I think eight. Oh, well, thanks for asking. Two. At least my energy is on answering you.

And one. Oh. We can bring the knees down. Turn the ring flat. Bring your hands back towards your knees and tuck your toes under.

Maybe scooch up to the ring because we're we're making our way up to standing. If you get your knees pretty close to the ring and you roll over your toes and straighten your legs, that you still might have to walk in to find the ring. And then collect it. Fetch it. Fetch it. Bend one just keep it hold it in your hands on the ground.

Bend only one knee. There's the reward for doing the side kick and then straighten that leg. Bend only the other knee and straighten that leg. We're gonna repeat. Ben one knee. Are you letting your hips move? Or Yeah.

I'm letting my I'm I'm kinda leaning into the stretch. In the straight leg. Uh-huh. Okay. And straighten. And I'm also thinking of really rounding up through my spine and pulling up with my waist, like a pike. Yep. Let's do one more so we can let play with that idea.

Ben one and stretch, bend the other, and stretch, and then bring the ring with Let it be really heavy in your hands. I'm kind of just have loose hands with the weight of the ring as we roll up. Coming to standing. Strize bad. My knees bent. I didn't tell you, but So I'm straightening my legs. Okay.

We're still overhead. We've been through a lot more than that. This is true. Go towards the ocean. Let the top arm get a little closer to the head. Oh, you're welcome.

Yeah. Frame the head again and stand and reach over to the other side. The head is framed between the arms and then we let the weight of the ring pull us deeper into the stretch and reset the arms, reset the body standing super tall. We'll just roll down again. Bring the arms down. Again, like the it's a really nice feeling.

I I think I've not done this before, but just letting it kind of get really in soft arms and roll down. I'm softening my knees as I go just to give my lower back a little bit more stretch. And just the heaviness of the ring I find feels quite nice. Particularly on the way up, maybe not so much on the way down. It doesn't really change it on the way down for me but inhaling at the bottom as we exhale and really lift up through the waist, keep letting the ring hang heavy in your arms.

And for me, that changes the stretch in my back. Yeah. And then we'll come up We'll bring the ring in the front. We're gonna do the side bend again. It's so exciting. Right? Just like we started the ocean first.

We'll let the arm come and make a tiny change here. So be prepared. Had, ring a arms reset. Now, take a rotation. Bring that ring around and down as much as you want to. Oh, that's nice. You're welcome.

Come back to the side. Side stretch, head between the arms and stand. Either way. So we go over. Let the arm drift and then we're reframing where I reframed, but you can do whatever you want. Rotating around, letting the ring pull you around and down, come back into the side stretch.

We come all the way up. And then we'll take the ring down. We'll roll down one more time, but we're gonna leave the ring on the ground. Okay. So here we go. Rounding. Enjoying.

Hopefully. And at the bottom, the ring will just stay there and then we'll roll up the heavy arms here come to standing bring the arms up and a big wide open, slow circle to bring the arms down. Thank you, my friend. That was fun. Thank you, my friend. Thank you, friends.

Thank you. Till next time. Till next time.