Hi, I'm Kathy Ross Nash and this is my lovely assistant Jeannette. And we're here to do the push through series that Romana used to teach one of the most beautiful things that Ramana would do with link movement so it would flow and develop during a workout. So there was no stop become poetry in motion. This exercise series is one example of how she would link movement. And what you'll see is that the student will go through flection and extension and the flection and extension will not only grow, but it will change direction and it will change body position in space and it will change where the resistance is, but it is actually the same movement pattern throughout. You Ready? Yes. Good.
Let's begin lying down. Slide your feet a little. Poleward good. Hold onto the bar. Drop the ribs. Remember to reach the legs this way. Pull the stomach in. Bend your elbows, press your elbows back. Good pause for a moment here so you get a nice open position. So you feel that shaving position there. Stretch all the way through. Good.
Bend your elbows again. Touch and just clear your head. Straighten the arms, plug your shoulders in and here's your roll up. Chin to the chest and roll up. Good all the way. No, don't break the wrist. Keep it nice and long. Pull the stomach back. Roll. Bend the elbows and stretch and touch those elbows. That's it. And up this time, lift the legs up for a teaser. Up, up, up, up, up, up, up. Good. Now reach with your legs. Reach with your arms and scoop in and lower those legs. They move.
Everything moves together. Head and heels leave at the same time. Stretch, stretch, stretch. Touch your elbows. Straighten the arms up. Head and heels leave at the same time. Come all the way up. Lower the legs and Ariba, Anna and that Eva and Navaho and that eva and [inaudible] and [inaudible] and goods. Oh, the stomach and touch. Bend your elbows and stretch all the way out. Reach it out. Good. Bend your elbows. Touch. Same thing. Head and heels. Reach up, up, up, up, up hip circles to the right, down, round and up. Touch your nose.
Up, up, up, up and down, around and up. Above up. It's a cute little nose. You gotta get it and a mind be a lot easier and scoop all the way up, up, up, up, up, and reach long waist. Good, good, good, good, good, good, good. See you're not Italian. I can tell you. Stretch all the way out. Touch the others. Good. Straighten the arms all the way up. Lift up legs and arms.
Bend your elbows and push the bar and push it up. Up, up, up, up. Good. Scoop this in, up, up, up, up, up and good right there. Reach forward for your toes. Take the balance. Good. Now pull your stomach back and give yourself a nice stretch. Power. Reach your hands behind you. Hold your hands now. Shoulders together to stretch because this is going to prepare you for the next exercise. Pull your ribs up, ribs up, head down, and good. Let go.
Slide yourself a little bit back for the reverse. Push through. Okay. Try to keep the elbow soft, right? Yeah. Pull this back. Soft down. This beautiful soft stuff. So good scoop. Up and over. Head down. Pull soft, elbows up, shoulders together. Now lift up. Press up, ribs up, ribs up, ribs up. Good girl. And scoop it. Squeeze the juice out of that one. Now keep this on so you don't want this to change. There you go.
Soft reach with those legs and I say dive down. Pull the time. Ian. Soft elbow, squeeze ribs in. Lift up. Heat that Elvis off. Good Scoop. Is this delicious? Yeah. Well you got the dessert. A workout. Good. Pull. This time you can keep those elbows saw.
I don't want you locking into the joint, right? You want to use your muscles, not your joints. The joints will wear out. The muscles won't ad soft. Good and come back down. Use your stunning and good. Flip your hands. Shoulder, squeeze, bend those elbows. There you go. Now this is what's going to move. You keep the elbows off. They'll come up and over.
Pretend there's a cactus right here and you don't want to get poked. Soft elbows come back down. Keep it moving. So you want to miss size your body and reach good and over and scoop and reach up and good. I should've had you teach it to me so I could get dessert and good soft Elvis. That's it. And it'll pull it in, in, in, in, in, in, in, let go of the bar. Good. Do that same big circle over. I have it.
Stretch all the way over and good. Flip onto your stomach.
Ramonda I need it could bring your forehead down. Bend your elbows out to the side. Leave your head down there and push the bar up. And when the head has to come up there. So you see it's that same position where your elbows had to touch before.
Head down, reached down. Such a great series. Turn your head the other way. Bring your head center. Bend your elbows out to the side. Push the bar up. Stretch up, up, up, up, up. Drop the head to stretch the neck. Good. Turn the head. Good. Now look, center.
Open legs swing the legs through in one fluid motion. Beautiful. Heels against here. Good. Pull the stomach in and direct straight arm, straight legs lead with those two right now. Pull this stomach back, press with your heels and come back up to me. Pull the stomach in. Control the bar up, up, and you know I got to do it. Walk up, push the bar up. Walk, walk, walk, walk. Walk them down, down, down, and good. Pull the stomach in, stretch and through.
We'd walk all over our people and they come back for more and scoop in. Reach up. Now I want you to press your neck against my hand. That's it. Now let it drop forward. Hold on. Tight scoop back. Press through. Excellent. Let it go all the way. This time. Do the long one. Let's scoot back. Roll back, reach up. Stay.
You need a little right there. Does that feel good? Take the bar back down. Scoop the stomach. Good. Take your feet on either side all the way down. Good girl. Slide just a little bit more towards your feet and bend your elbows in. Andrea was bend your knees, stretch up, keep it straight. Tailbone down, tailbone down. That's it. Bend again and push the bar through. Stretch and bend in so you're at the 90 degree. Good stretch up. Then did bend in and stretch up. Stay there.
Tailbone peels off. Push on your arms and rule up. Push on that far. Push on that bar. Push. Not Too much. Good girl. Roll down. Soften the ribs, the waist, the hips, all the way down. Touch the tailbone, bend the knees in and stretch out. While you're down there, do a little run. Run, run, run, run, run, run, run, run, run, run, run, run, run. It's good for the Tush. Run, run, run, run, run, run high. Go do it all day long and good. Bend the knees in and stretcher. Tailbone, pushing. Roll all the way up. Good, good, good. Right there.
One light kicks back. Kick, kick. Keep your box square and switch. Kick, kick and good straight legs. Push on one, lift the other. That's it. To push on this one as you kick that one. Good and roll down soft ribs. Since that's fun, we get to do that again and bend in and stretch through and bend in. Straighten. No push into the bar. Good. No.
Push on the foot and kick the other one. That's it. So they're both working. Kick, kick. So think to like separate, kick, kick, good. Kick, kick. Now stay up there and run. [inaudible].
Bend your knees into your chest. Take your feet off the bar. And very good. Good. Thank you. And that's it.