Hi and welcome back. We have another really great treat for you today. I'm here with Jennifer and, um, we're going to do one of the all time favorites and [inaudible], which is the teaser. Yea. And which is also one of the most frustrating extra exercises, right? It's like, how am I ever going to get my legs to go straight? Oh, how am I gonna get my spine to lift? You know, when will I get out of my shoulders? You know, and all these things that we've all been through and it's just part of the rite of passage. But the thing is, are you asking the right questions?
Let's look at Mr Bones for a second.
That gives you a completely different feeling of teaser. So the blue theraband is symbolizing grounding the grounding, which actually begins, yes, it begins here at the chest. It's like Jen and I were looking at that, this widening and opening of your clavicles. Go ahead and you can trace your cloud knuckles right here. Soften and widen your going under the clavicles and you're widening out to the side. And notice that takes you to your shoulder blade just like that, which is the waterfall of your exhale.
Your shoulder blade glides on your ribs as you exhale. It's an amazing feeling to get in touch with. We're developing a felt sense of what does our body feel like and how can our brilliant Pele's body guide us in a whole new expression of what is the teaser. So the waterfall begins here. It releases down the back and that's what the blue theraband is doing.
All the down the back moving through the spine to the sit bone, tailbone along the back of the leg. The hamstrings have got to be involved in your teaser. If you're just working with your hip flexors, if you're working with just your belly, you missing a huge piece that is part of your internal lift and your grounding. So that feeling of the waterfall down into your foot, that relationship, like with Jen sitting right here, just sitting down is grounding. But we don't realize how much, how much we try to lift ourselves off of our sitting bones. And that creates a whole lot of effort.
So same with standing like mister bones. He's got the grounding and the lift happens. Inner Ankle, the green theraband, inner ankle, inner thigh, hamstring. That's why I wrapped it around a little bit right here. So you can see how the back of the leg relates through the, so as through the front of the pelvic floor to the spine and it goes all the way up to the inner ear, the lift of our cranium. Vestibular. It's the balance system.
How does that create lift from grounding? The red theraband is symbolic of the legs, relationship to the spine, to the Lumbo Dorsal junction, which is where breathing and walking happen. Pretty amazing. And how often do we lose that ability? And we walk like this or like Vat with the knees.
So this is, these are all huge connections and so what we're exploring right here is not a small thing. How do your legs, how do you straighten your legs? We're going to look at that. If you straighten your leg too fast in your teaser, you will be stuck forever. Sequencing is everything set up is everything. So let's take a look at it together. Jen, we'll look at, first of all, we're going to start with thanking Mr bones by and check out backstroke tutorial because here we are again, the sense of how does your back of your arm, the waterfall, the back of your arm connects to the waterfall down the back. So Jennifer is going to do this with her knees bent because we want to first of all, look at softening your back to round forward.
Beautiful. Yeah. First of all, she was softening and widening her back. Feel the waterfall down the back. Feel the shoulder blade to deep belly. How does the breath support the softening of the thighbone in the socket to the inner ear and then slowly roll down. Notice how the weight in her hand is giving. Why don't you say a little something about what are you noticing about the weight in your hand?
So now give me those and now go ahead and get your straps. The other piece that we want to really emphasize again is how is breath creating the root of her arm and her leg? How does the waterfall down the shoulder blades sit? Bone tailbone to the tripod of the foot, create lift through the front of the spine. How does the waterfall of the shoulder blade and the lift of the low belly connect?
So that's what breath connects. Centering connection. So feel the back of your arm and feel that internal support to create lift. So notice that that softening of bent knees gave you an even deeper relationship. Wide Back, deep support. Core coordination. Instead of hardening.
How do we get connected foot to head. Right? And now down and up, but where? Yup, go all the way down and come all the way up. Yup. And this time as you come up. Yes. So now we'll play with our movement. So feel how, how far do you go? How far do you go that you don't lose the grounding and the list?
It's not too far. It's just a deep relationship between what's happening through the breath and centered movement. Yeah. Beautiful and down. Good. Yeah. And one more. She can't wait. Another one can't do too many teasers. Right? And then small circles once again, out to the side, but how far out to the side you see you're in relationship with gravity, with yourself, with the reformer. It's becoming part of you.
Very different than doing something to it and it's doing something to you, right? You're in relationship. Breath is moving you. Fabulous, beautiful. And release down Gorgeous Jen, and then come up to setting. Wow. What's that? Beautiful. Yeah. And wasn't that fun? Yeah. That's good. You know? Yeah. You want it to be fun. You want it to be fun. You want it to feel good.
It's not about torture. It's really about enlivening awakening. That was what Joseph [inaudible], he said, right? How do we have whole body health? How do we become alive? Return to life. Yay. What a great idea.
So look at our backstroke tutorial. Notice how we built that together and how we took that into teaser. It's all about how you're rooting your arms and legs to your spine and how breath is coordinating a beautiful, rhythmic way of being with ourselves. Yes. Thank you so much. So beautiful. Thanks. Great.