Welcome. I'm curious, Saban and I'm students in our, in our Fletcher program often asks me, what are some ways that we can teach the breath, especially the, the lateral breath and the posterior breath. Um, and, and I think that the magic circle is one of the best ways of doing that. So I'll go through a very short segment today, um, with, with, um, a few exercises focusing not on the strength of the magic circle, but on, on really increasing the breadth of volume and capacity in the body through the oppositional energy of the magic circle. So drawing the legs together, lifting up out of the hips, let's play eye and lengthen up. And think of the inhalation is the inspiration for the movement lifting up to go down, pressing down to come up two more times, reaching forward and pressing up. Last one, reaching forward and then lift the arms up alongside the body. Draw the shoulders down full breadth into an upper contraction. Continue to mid back contraction flection and roll all the way down to the circle. Placing the hands right inside the circle and again, play and extend the legs two more times. Pressing to the ceiling. Last one.
And then please get ahold of the sides of the circle. Placing the heels of the hands on the circle. Roll up on to breath, straightening your legs as you lengthen all the way up. [inaudible]
And as we inhale on, press the circle in. Think of using that to expand the back. Inhale, press and exhale, release and again, press widening the ribs in the back. As you press in
Press and exhale, pull and help press acts helpful two more times. Using the breath in both directions and Ho and press and release the circle. Let's inhale the circle owl lifted up and behind the head and to the chest. And again live. Last two, last one. Holding the circle behind the head. It's perpendicular to the floor. And again, as you press the circle and think of widening the back with your breath, feel that opposition.
Rounding all the way forward on your second breath. Placing the fingertips right in the center of the circle. Paul's to the floor. Two, three, four. And then coming down into your ball. Draw the circle off to the side. Coming on. Shift off to the hips. And let's come to a diamond position facing in.
Good. So from here, just placed the circle off to the side. Let's all go to the right and opposite hand is on the floor. This time as you press down, try to feel that lift with a breath up and out of the hips. Actually lift up out of the floor. That's it. Shimmer.
Take a deep breath into the back. Exhale, roll up. Little further. Full breath. Use your breath to move your spine into the back and roll up. Last one. Up and over. Anchor those sits bones and the low back. Use the breath to roll up and then place the circles Swartz perpendicular to the floor. Right hand on top.
Left hand on top again using the circle oppositionally to breathe into the back and Browne the spine. Contracting forward. Inhale. Exhale. Lengthen up. Find verticals your little pitched forward. Nice.
Last one. Contraction forward.
Reaching the circle forward. Contract bag rolling all the way back. Reaching the circle over the chest, just over the chest and say draw the legs in. Bending the, placing the feet down on the floor. And again, pull the elbows wide to the floor. Exhale, press up and pull wide to the floor, anchoring the Scapula and moving from the spine from the breath and press ah, two more. Last one. And then pull wide. So the floor gives us a lot of feedback that we don't feel in standing inhaled press and expand into the sides of the ribs. Exhale, release and again, press and expand keeping the shoulder girdle on the floor. Last two, last one.
Separate the feet, placing a circle between the knees, lift the arms up and open the arms out to achieve position. So let's first think of stabilizing the pelvis with the breath and then mobilizing the pelvis. With the breath. Inhale, press the circle in. Exhale, release, keeping the pelvis anchored to the floor. Open the throat and again, press and release and press and release. Take a full breath to press the circle in. Curl the pelvis up, feeling into that posterior tilt, a full breath to release the circle, lengthening the pelvis down, using the breath to place the pelvis.
And again, press the circle as you curl the pelvis up. Release the circle as you lengthen the pelvis down. Bring your arms down just a little bit further and again, press and curl. Release in. Lengthen last time. Press and curl. Feeling the breath into the back. Release and lengthen again.
Take the circle between the hands. Draw the legs together. Extend the legs out on the floor and let's lift the circle up. Reach the circle overhead. Just one roll up. Lift the circle, flex the fee. Exhale, lift the head into that frame of the circle. Take a full breath to curl the body forward.
Two sets of pulses rolling up with a circle overhead and the place to circle down to your right. Circle the legs around to the left. That's it. Coming into your Fletcher Ball. And again, two sets of pulses here. Reaching the heels to the floor.
Stretch the back of the legs and roll up on four breaths.