You're going to start standing up.
They should be slightly separate or just a right underneath your sitting bones, a shift forward and back on your feet a couple of times, rolling through the foot, maybe lifting up onto the toes a little bit. And then as you shift back through your heels, lift the toes a little bit and then just settle yourself into what feels like a position in which you've got weight in the front and the back of the foot from that place. Take an inhale. As you exhale, start melting towards the floor. Allow your head to start moving downwards. Feel the ribs compress down or heads. So allow the body to reach down towards the floor. Go as low as you can.
It's all right to bend the knees if you need to or want to. Letting the head hang the arms hanging. Take a breath at the bottom. As you exhale, pull up from the ABS. Allow the pelvis to talk under or to press forward slightly to to maximize the stretch to the lower back or coming all the way up to standing. Finishing with the head, lifting up in the eyes going forward.
Take another big breath and expanding through the rib cage. As you exhale, feel the ribs start to slide down the front of the body. That action allows you to drop your head and as you continue rounding down, focus on your breath, your body, looking inside of your body or within yourself and and seeing what you need or where you might be a little tight and looking for more of a stretch maybe in that place. Inhale at the bottom and we're excelling to come back up. So pretty deep abdominal contraction. Maybe a little hugging of the midline with the inner thighs to start to involve the legs. Let's do that right one more time. Bringing ourself into our bodies, into the room. Feel the shoulders away from the years. Not with a lot of force, but definitely not sliding up into the years as you roll up and down. Good hanging out at the bottom, deepening the belly and just seeing if just with that action we can take ourselves a little further. Here we come all the way back up here on the exhale.
So from there you can keep your hands on your hips if you want to monitor that or you can just drop your arms to your sides or you can reach your arms up to the air. Whatever you feel is appropriate. And with that Xcel, pull it from the abdominals. I want you to feel that your leg is pretty light in space. Inhale that like she's going to reach down and touch the ground. Emily, your hip is just a little higher yet and then pull up again. Good. So can you here find a sense of not engaging the leg too much, but really kind of like you have a reel in your abdominals that's pulling that leg up through space. We'll go in two more times here. Lifting up the leg.
It doesn't really matter how big the bend is. Bigger the bend, the harder it'll be to get up. More than likely it's two, three more.
Just one more here. Keep this standing glute tight.
Three to go,
We'll once again come up in front of you. Now you're going to turn it out to the side. Again, keeping the hands on the hips so you can feel if one hip goes higher than the other, bring it around behind you. As it comes behind you start to lean forward. Using the back of the leg to create balance doesn't happen. No matter how low you go.
Start to bring your body back up as the body comes up, right? Swing the leg out to the side back in front and let it come down for a moment. We're going to do it again maybe three more times. Who knows? Pick it up again. The higher it is, the harder it is. So if you need to modify by keeping it a little lower, you will swing it around behind you as it comes to the back. Really engage through that glute, through that hamstring.
Send the spine forward, start to bring the body back up. And by the way, it's fine to bend the leg that you're standing on a little bit and bring it around in front. Set it down for a second eye line and we'll just do one more, one more only, but there's something extra at the end of it. So here it goes. We swing the leg around behind, leaning the body forward, looking for length, utilizing the back leg. And I bend the leg that we're standing on just for three. Straighten the leg that you're standing on. There was one. Keep the back leg. Very, very energetic. Here's two.
Here's our last one, three. So I have to bring the body back up around to the front and in, okay. At the side, and then I'll be over and when we'd be happy with that. Okay, so pick up the legs. Same thing from the abdominals. It starts to rotate externally or reach out to the side. As it comes back, the spine travels forward. You can have your hands on your hips, you can have them out to your sides.
It's up to you what you want to do with your arms, but I recommend squeezing both butt cheeks. Come all the way back up to allow the body to come up straight. Start to send the leg back out to the side, swing it around in front, and just lower it down for a moment. Pick it up again, looking for level hips. Bring it around to the side, swing it around behind you. Start now using the back leg as a lever to send the body forward, keeping the eyes down so that they stay in line with the spine. Start to bring the body up. Swing the leg back around to the side, back up in front. Oh, here it is.
This is the end picking it up. This is also the one where we stayed, so kept prepared for that. Mentally, physically, emotionally. I don't know. I can bring your body down. Bend the standing leg straight in the standing leg, squeezing both glutes so that back hamstrings are really, really active. It's what's helping you hold yourself up. Here's two. Here's how the last one. Swing the leg around to the side.
Bring it around in front and place it down. Whew. And with that, we're just going to go back into one. Roll down. Narrow your feet a little bit, Jen and stand tall. Exhale, start from the head again. It should be a little warmer, at least in our legs, rural and down. Wound down. Once you get to the bottom, just be aware of staying engaged through your dominoes into lifted up, supported. Bend your right knee and lean way into the left hip. So the right hip will drop down a fair bit as you put pressure into the left hip and stretch it. Straighten the leg that's bent. Been the leg that straight.