So Hi, I'm Kara Reeser and I'm, this is Amy and we're gonna. Um, I'm going to teach her a low, low chair workout. So here we go. So Amy, get on that chair. And we're going to start with footwork. So you're gonna sit on top and we've got her on one high on this chair. This is a pretty heavy spring system, so quite and puts the pedal all the way down to start.
And let's start in a plot. He's v on the balls of your feet. Good. And just stay there for a moment and let's just start the setup talking about your vertical axis of support. Okay. So I want you just to drop in and find the plum line that goes from the crown of your head all the way through the center of your spine, through your tail. And you can imagine it going all the way down past the earth, the floor, and also the top of your head all the way up. Okay? And one of our goals is going to be to try not to leave that vertical axis of support as you start your foot work. So you're going to be maintaining that sense of alignment.
So what's your breaths? Start. Pick your pedal up and down. So you're going to inhale, bring it up and exhale. Take it down.
And let this movement primarily be at the crease of the front of your hip. So let those lights come up. Yeah. Good. I'm going to do that to you again. I don't want you to fall back. So keep going too. That's the struggle. Yeah. And again, and take it down and change the arches of your feet. Roll your toes around. Bird on a perch. And same thing. Bring that paddle back up.
Put your seat heavy and you can let the springs actually assist you on the way home. So they actually help flex your hip and you can focus on your alignment vibrating around that central vertical axis of support. Good. Take the paddle all the way down. Come to your heels.
Cathy wanted us to do that so we could keep the tension going on the machine. So you had a sense of that. Great. That looks Amy, try to keep those toes lifted and try to keep the same point of contact the whole time on the heel. So that's really hard, right? That's gonna ask you to change your ankle joint. There you go. Three more. Inhaling and exhaling. Good. Let the spring help you come up. Yes. So complete the gesture. Completed, completed, completed, completed. Yes. And a good.
Complete it all the way. All the way. Bring it. Bring it. Bring it. Yes. And keep it down. Put your toes on the paddle. We're going to do this the way Kathy taught it, so we're going to keep the pedal down the whole time. You're going to lower your heels down and you're going to lift the heels up. Good.
And you're going to lower dab right and right away you're going to feel that burn around that lower quad and you're going to try to let yourself, not rock in space to hold the spring open, but rather, really use the thrust through the leg and the change of the hip, ankle and knee. Good. Three more. That's great. Good. And you want to make really nice, even pressure across the ball of the feet, which you're doing really well, actually. Good. You're welcome. Fish the paddle all the way up. Now you're gonna bring all the way, all the way, all the way. Don't stop. Don't close that spring girl all the way and pick your legs up. Good.
Nice. Good. You're going to turn around facing me. Scoot really far forward and I love to do this. Just let your tailbone come right off the edge. Take your hands behind your head. You're going to bring your knees into your chest as you roll back.
So you're going to curl your tail under. Good. Bring your knees in. Scoot down a little, cause you're not hanging off yet. Right. So this is sort of fun cause this is going to help you. You're going to have to keep this, I call that co dropping the booty in the basement, right? You're not going to let the booty drop in the base, but you going to keep that sense of of rotation in the pelvis and the curl heels together, toes apart. We're going to do pull out these foot work here.
So I want to ask you actually just for right now to bring your elbows a little more narrow. Curl up high because we're just warming up. Here we go. Inhale, send your legs out. Accella and we're going to do five in each position. Great. So let's get those hamstrings working so you don't rock the pelvis and you're doing an ongoing forward roll the whole exercise cause otherwise gravity is gonna take you down and back parallel. Good. Amy, that's beautiful. Go ahead and push up a little. Yeah. So you stay nice and curved goods.
[inaudible] it's tricky. So keep your legs out there and tighten up his hands through the ass and back in good one more. And then flex your feet nice and tight. Good. Think about that plum line. We started with that curve line and let that line reach through the head the whole time. It's also reaching through the tail. Great. Two more in this position so you can see how this is just like what we did opening, closing the front of the hip, the same gesture. Good.
Now this is the same gesture, legs up to the ceiling and its point in flex five times. And Jess, when you're thinking how great it's going to be, cause we're almost done, we're going to go to the hundreds. So you're going to push down into my hand. You're going to curl your tail a little deeper. Arms down by your side. Go ahead and push it in my hand here. Yep. And start now.
Keep lifting the booty up. Keep reaching the crown.
That's good. And all the way up. That's awesome. Take your knees and your chest and real out. That was beautiful. Hard. Okay. So Amy, we're going to go to standing roll down. So you're going to come this way and I'm going to actually just push that paddle down and see if that's the right tension level for you on this. I'm not sure. It looks a little heavy. It's too heavy. Yeah. So on this chair, we're going to bring this down to a, we're actually going to bring it down to a low, we're going to keep it kind of light. I think that should be just fine.
So you're going to stand in front. Let's come a little closer. Are choice parallel or Pilati? Zvi whatever you're interested in playing with. And I want you to try to stay in the center of your foot. Okay? So we're gonna start, inhale and lift your arms up. Find that central access of support, right? And now you're going to bend it.
So on that exhale you're going to roll down. And I want you to imagine as your hands reach the pedal, that it's your spine that's engaging the spring to open. Yeah. So it's actually the flow of your spine, right? And then coming up and hold on. Don't come up with your upper body. Come your tail down, roll the tail down as you roll up, trying not to push into the upper back.
So you're going to live through your center. Let your hamstrings bring your sits bones roll up down to your heels, arms up in him. So this is sort of a head to tail game. Exhale down. It starts with the head. The spine follows, right? And then on the way back up, it starts with the tail. So open the front of the hips and move the sits bones down to your heels. That's it. Now don't stop moving your pelvis. Keep going.
Keep Changing the pelvis until your upright. Gorgeous. That was it. You feel that difference? Yeah. So here we go. We're going to add the arms. You're going to go down again. So again, not pushing up through the spine, but following the head, staying on the center of the foot. Now you're going to stay in that position as you bend your elbows. Inhaling. Exhale, push through the crown. Yes, that's right.
So it's as if you were standing on your head here doing a headstand and then your arms sort of magically move without changing your spine, your scapulas stay wide on your chest wall and then rolling up tail. Right? So your pelvis is going from the horizontal to the vertical plane. You're going to keep moving it. Nice arms up. We're going to move to one arm. You're going to curl down again.
Now my version of one arm is to bring the arm behind you. I don't know if it's a my version, but what I teach ruled down. So this way you can keep your scapula abroad. Gorgeous. And then let's do single arm pumps here. Very difficult. The keeping the Scapula wide, keeping your head standing downward. Yes. Gorgeous, nice and narrow with the elbow to keep your cereus working and then rolling up from the tail and try to stay square. It's hard.
Once you just have one arm, it wants to change everything and lift both arms up, good. Reach through the crown and down you go. Other arm, try not to shift in space too much palm up. That's going to give you tricep rather. Yes. Stand in the center of the foot. Good pumping again. Gorgeous. Yeah. And I find with myself that I almost have to do an ongoing curl here, right?
Cause the chair wants to take you out of that position. So you're still using your center line. Yeah. One more here. You're gorgeous. Keep that tension out of the shoulder blade. Beautiful of. And then roll it up. Tail keeps circulating. Pelvis comes to the vertical plane and Ras.
Lovely. We're going to do seated side bends. I think this is a good spring. So you're going to sit here. We'll start with the um, with the right arm down. So I'm going to do something here. You might not see a lot, which is I'm going to change so that the spring is, um, behind you. And this is how we learned in Kathy's studio was that you often changed the spring. So that the tension was directed in a certain area.
And so because I'm gonna want you to be working primarily with a back line, the arm there. So here we go. Yeah. So inhaling, take it over. So just like the roll down, make this happen from your spine. Yeah, that's right. So don't even think about your arm. Take that spine. Go on. You have more range. He's in that you can tip up a little. That's okay at the end of the day. And then anchor the pelvis to come back and stack your spine.
And Stack up. Okay. Swivel around facing this wall. We're going to stop here. Actually, we're going to come to center. We'll do supine rollbacks to two a just in the middle. So you'll take your legs straight out. That's horrible of me. I'll hold them. Are you sure? Okay. I used the ball. Here we go.
Inhale and down. I like the palm fingers facing out. Yeah. Now use your tail. Open the front of the hips to engage the spring. So it's from your center that you bring the spring into the body. So the spring is actually becomes part of you.
So here we go side the other way.
As long as you recover that prior to, you know what I'm saying? Yeah. One more time. So I think going full stretch is really nice. Full stretch wide across. You gotta always watch that front shoulder. [inaudible] Post. Tear your armpit. Good, great, good. Turn around. Face me from that direction.
Let's do a little bit of swan from above. So go ahead and get onto the chair. Push the pedal down and made sure it's standing right underneath your shoulders. Yeah. Now we already know what's so hard about this is to keep these legs up. So make sure your front of the hip is open. Now lift your legs a little.
So your hamstrings are engaged. Yes. Okay, so we're going to start with swans. You're going to find your central axis on the horizontal plane. Correct. Now, lifting from the crown of the head, please. Good. Keep coming all the way up and back. You're going to bring that pedal all the way in.
Gorgeous love and back down lengthening. So don't fall, but put yourself down. Come back to the horizontal plane. Vertical axis on the horizontal plane. Gorgeous. I could take a little less tension in those Achilles. Let me see. Yeah, Ron Fletcher would like that. Nice point. And put the, so we'll give it to him. There Ya go. We Love Ron.
There you go. Yeah, that's good. Yeah, because the hamstrings are going to stabilize your pelvis posts. Cheerily one more time up. Now I'm going to really torture you because I like Ya. You're gonna bend your knees here. This is what we call King, Cobra and Yoga right now. Go ahead and just enjoy that full stretch at the front body. Good.
Stretch it out, legs out towards her. Takes it down, and then go to prone arm press. Just let that be arresting exercise for you a little less. There you go. Now it's fairly easy to fall down into this negative space here. Yeah, you don't have to contract to correct it, but you've tried to just work with gravity. That doesn't make you fall. We're always working with gravity. Oh, is working with gravity. Yep.
All right, good. Amy, come on out to your own comfort level. Gorgeous. It looks awesome. Okay, so now we're going to do a sequence on the floor. So we put a mat down before you, so why don't you backwards start with shoulder bridge, and this is another place we're going to feel those upper hamstrings. So go ahead and lie back and then pull the pedal down with your feet and you're gonna bend your knees and get to a position that you would enjoy your shoulder bridge in, in terms of distance of heels to sits bones. Yep. Arms done by your side. That looks good to me. So with this type of, um, pedal, I think being on the arches is nice. If it were flat, you might change your foot. But this is good. And arms down by your side.
So now Amy, you're gonna Start your shoulder bridging. You're going to curl up and you're going to lift your hips. You're going to keep equal pressure down on the pedal and try not to fall into your neck. So yeah, pick up that upper back and allow yourself to feel supported. Take a couple of deep breaths. I'd like you to press your hands down and get your triceps working.
Don't pull your blades down though. You don't need that. Yeah. And roll down slowly. Now you're going to feel the paddle on a move. So you're going to have to keep grounding through your feet. Release your pelvis.
Let your Publix go into a little bit of an anterior tilt there. Nice. And then reverse again and come up. We'll do one more here. Yeah. Nice. And try not to fall into the back of the neck, but rather keep the energy really suspended through the whole torso. Good. Because see, you're bridging. That's right. You're on your feet. Now Rolling back down. Bringing your breastbone away from your chin.
First Rib cage waistline. Say crumb tail. Wonderful. We're going to now lift the paddle slowly and you're gonna let the pedal come towards me right now. That's a little bit odd with your feet with this chair. So let's bring your feet, your heels to it. Now she just, it's different with every chair. It's important thing to know. So now I'm going to ask you to pull the pedal down.
So the first action is to bring your head, bend your knees, and bring your heels closer to your sits bones. And then once you feel the pedal is to the down part, you're going to move the theme or is towards your feet. So there's two parts of the movement. Gesture, femurs come back towards the torso that's creasing the front of the hip, takes a lot of control. It's a hard position. I'm going to help you with your feet just cause that's a little bit of a shape issue there. And then lower legs come towards me. So you're going to get the belly of the hamstring first strings, and then you're going to get the upper hamstrings.
So here's the belly of the hamstrings. Now move your femurs away towards me. Open the hip. Yeah, that's okay. No, no, no. That's, that's part of the, that's part of the learning. Yeah. Lovely. Last time. That's great. So you'll feel that the knees, the angle, the knee changes, then the angle of the hip changes. Yeah. And our core line has to do different things depending on what's going on there.
Lovely Babe. Okay. Bring it all the way down. Let's go to low frog now. So now we're gonna use the external rotators. You're going to bring the soles of the feet together. Yeah. And it's the same thing on this one. So bring the pedal up and there's two parts of the gesture in my, in my mind. There's the part, let's let it come up higher. Yeah, perfect. See the spring can always bring you. Yeah. So now you're going to draw the heels closer to the sits bones.
And once they're there, you're going to push the thigh bones down towards the floor. So there's again, two parts of the gesture. Thigh bones change, lower legs change. Good. Nice. All the while I hope you're breathing or you're going to pass out and die. Yeah. And then take the five bones down. Gorgeous. And that Nice. Do you really get that opening in the, in the groin, in the inner thigh, and then you bring it back.
Push the pedal all the way down and you're just going to practice a little knee fold marching here for a second. Just to feel one sided ness. Yeah. So I know, I always think that catches me off guard. Good job. Good. Yeah. Use your arms again. See how they can't support you. So I would bring them a little narrow and really stand in the hands.
Again, it depends on the angle. So when the swan down, you're starting with the, the puddle, the pedal up. Right? But you should only do it to the place that your shoulders can handle it. It's a lot of times people think it has to be closed, but that's like a little too much. Okay. Yeah, that's, that's good. So like all swans, we need to have our hamstrings. Yeah. Swan, by the way, is about a dive, not a bird.
So a swan, the animal doesn't need a hamstring, but the swan dive does. And so here we go. You're gonna start coming up into your position. You can bring the pedal down again, leaving leading from the crown. That's lovely. So No. Yeah. Well you don't have to talk. Just don't. Oh yeah, and back then. Yeah, it's the reason you did that is cause I said no. And that's not a good thing to say to people. I should just suggest what to do.
So take the line of energy up and keep going up. Keep going up, up, up, gorgeous and back down.
I'll take the pedal turn, pull back into child's pose and take a rest. Good. And come on up. So, um, okay. We're going to do a standing series. We're going to start with foot and ankle. So check again, go ahead and check your tension. Well, we'll change this rings if we need to. I think you're good.
So good to push the pedal down with your right leg and you're going to anchor your knee right below your knee, your Tibia on the paddle. So a little higher. You don't want to be on that Patel at all. Yeah. Beautiful. Okay. And then we're going to have the arms like this. Right? And I think your standing leg should be in a little bit more [inaudible]. Maybe even a little still. Yep, that's perfect. Okay, so now we started with the vertical axis, right?
So go ahead and reconnect with that. We're on the diagonal plane, right? So you have to kind of figure out where's my tail and head relative. I need you to use that supporting hamstring, those hamstrings. Correct. All right, and here we go. From the ankle. Good. So breathe. We're going to stay through a series here.
So I want you to get that breath cooking and let it be something that actually relaxes you. Yeah, exactly. It was better drop into that feeling of not over pushing.
Now you're on the vertical plane again, pushing down and up. You're gonna ride that plum line all the way through and you're going to try very hard to relate to your hip stings square. And again, you've got a little bit of that extra ankle thrust. This is about the hip changing.
Now you put your plumb line where you can can work up and down. So you only get to shift it a little bit. Right? Cathy used did not let us shift at all. She would stay like this. Don't touch me. Right. So you're going to try stay in the center. Yeah. And up and down you go. Good.
It's very important not to be in that back knee. That's right. So that faculty stays strong and you're picking up your center. Yes. You're standing through the crown of your head. That's great. Wonderful.
You're leaning back a little bit with your upper torso, which is putting a little torque in your back. Here you go. There you go. Wow. There you go. And now switch it to put both feet down on the pedal. Not yet. Both feet and then hands to the side. You got it. Nice. You're going to upside down. Push up. That was a, that was a little unfair of me. It's kind of more simultaneous. Okay, here we go. But that was pretty cool that you could do that. Um, so now we're doing upside down. Push up and you're going to pretend that you're actually doing a headstand.
So I want you to think about spilling your plumb line right down to the center to lift your, don't shift forward like that. Just try. Just try. There you go. Think of your head going down. That's a girl. Keep going. Keep going. Keep going. Watch those Achilles. I can feel him. I can't even see him. I can feel how tight they are and then go back down. Good breathing. That's gorgeous. I love how the Scapula's nice and broad.
There's lots of space for the thoracic spine here. Haha. Headstand good and slowly down. Good step back. You're going to foot and ankle on the other side. Is this a lovely little flow series? Yeah. So push it down. Bring the Tibia. No patella. Yeah, it's always tricky. So you're taking your vertical axis to support.
You're putting on a slight diagonal line, but you're not putting any extra curvature around the line. Right? So your tail is anchored, your head is standing strong. That's a girl.
[inaudible] now go back to that pumping. You did that so well as time go to the vertical axis. Always harder on one side. Yeah. Don't be hard on yourself down and up. So now this Achilles could actually tighten a little. Ah Ha. Shorten a little. Right.
So you are standing on a small lifted heel but not overly lifted cause you want to feel the spring in the joint that's working the spring vertical axis of support, right? [inaudible] good spring in there. Yes. Thinking of the spray, you're always marrying the spring. Very, very important to consider the spring. Oh that's lovely. So here you go. Stepping up hard transition. Yeah. I mean so much harder than than you're making it look so good for you.
A little less tension. Really straight knee. Yeah. Now it's sort of fun to make sure you don't push forward. Think about keeping this negative space equal the whole time. Yeah. So that's sort of another fun way to look at things. You can look at the body or you could look at space and say, Oh, I'm not going to like fall into space. You know, I'm going to hold me to, cause I like, I like to paint can make dances and things that have to do with negative space.
There you go. Good. Yeah. Dancers can relate to that. Yeah. Good. Look at you. That's gorgeous. Foot down. Hands down at the same time. That's it. And you're going upside down. Push up. But we're going to do one leg and I'm, I apologize in advance for the difficulty of this exercise. Let's go into parallel. Um, bring your toe mountains together.
No, I do this workout often. The whole workout in parallel. So you can, you can do both. And I think doing both is good because then we don't always get [inaudible] stuck here or always get stuck here. So let's take the right leg up. MMM, well you're gonna have to get up in the same vein, but don't push. Yeah, here we go. You'll decide. Oh, she's very good. Go ahead. Lift the leg more than, Ah Huh. Now, how high can you keep the lag as you come down? So it's really the split. Yes.
[inaudible] very nice and up. [inaudible] Woo. Amy, you're really good at your job here. Others, other leg. Um, I'm going to ask you to just keep that like a little bit more in parallel. The up leg. So your hip stays square, your hamstrings, all three of them stay more activated. That's fabulous. Woo. That's really up level up level. Low Chair right there standing your head. So your scapula harder on one side. That's normal.
That's part of being human and step back slowly. Woo. Gorgeous. All right, so let's, let's, yeah, it's a lot, right? But I think it's really helps us with balance cause you're, you're shifting planes just subtly enough. Yeah. So now we're going to go to side up and down. Okay. Um, I'm actually just gonna show you, you're going to do, you're going to do site up and down, right? So you'll go up and down side. Um, and then we're going to come out of this by doing a little variation of upside down. Push up. You're going to cross the leg over to the front, you're going to bring the hands on the diagonal and you're going to then rotate the pubic bone towards your right shoulder and away.
So wonderful sort of oblique exercise. Okay. So that's a little variation. Everybody doesn't necessarily do that. So I just want to make sure you understood before I went. Got you in the position. Here she goes again. I liked the spring behind you there. Um, yeah.
To the corner. Yeah. And what's so hard about this one is number one, to not shift the weight and number two is to not rotate. So you're going to be thinking about things square. Okay. Arms Up. I love the arms up. Full expression of the form.
Yeah. And then as you come up, you can spin it towards the shoulder. So there's a little corkscrew or IRI. It reminds me of snake, um, on the reformer. And I really can't tell you after all these years where this came from, I might have made it up. I might've learned it.
Kathy taught us all always to do that. There we go. Right. So vertical access to support on the vertical plane. So you just dial back in your mind, your mind's eye. Yeah. And you go back to that calming breath because see, they, the energy gets really, yeah, that's right. You have to go inside and cool it off. Keep it cool.
Lovely. So you're going to keep standing through your tail. Yeah, Saint. Cross the leg over and go to the reverse. Oblique. Reverse push up. I basically make up names, so here we go. As did my teacher. It's okay. Here we go. Rotate under.
Okay, good. On this side, you're collapsing on the Scapula. Keep pushing through the arms. If you push through your arms and stand in your arms, your scapular will not collapse as much. Correct. You did it. That's right. And that's your last one. You going to come down and step off all the way. Perfect. We're winding down. You're going to have a seat. High Frog.
You're like, that's not winding down. Okay, so it's wonderful because we've played with your hamstring says hole, your upper hamstrings, the whole lesson. So now you take your hands back there, you stand in your arms, you spin that tail, you open the front of the hips. No back there. Now this might be light, so we'll find out. You'll find out. You have to be a real rock star if it's, if it's light to stay up there. Is this what you're thinking? Yes, I am. This is what I call high frog. Okay. I don't know what other people call it. Go ahead and push your feet down. Gorgeous and up.
And the goal is to change the knee without dropping your booty into the virtual basement here. Yes. Yeah, yeah, yeah. And then have a seat down. That is terrific. Bring your legs together. Take your arms up. You're finishing with pumping. Go ahead and put your toes back on that. You got it. My bad. And just pump nice and rapid now.
But the key to this is a rapid pulse with a slow meditative breath. That's right there. So you work but you calm so you don't kill yourself. Yeah, you're always good to yourself. That's the main thing. Good. Take your right leg out. I just said be good to yourself. No to make it do singles. Yeah.
Good and other side. Yeah. Key. If you keep that cool breath, it won't be so difficult. Both feet on the pedal. Lift the pedal all the way up and step off. Come to the floor right in front of me. That's fine. Reach your arms up.
Close your eyes. Roll down.
[inaudible] shut your eyes. Take a deep breath and just, I feel, yeah, that change. Congratulations. You're welcome.