Hi, I'm Andrea. And today I have a tutorial for you. I like to look at the Flonase method through the lens of our oppositional forces. Sometimes that's called the two way stretch. And using the two way stretch, we kind of look at the body from as the upper body and lower body. And so in this way it can kind of create a nice singular focus for your workout. And today's tutorial is going to be about the lower body reach.
And the lower body is really the lion's share of our body. It's the no matter who you are, that's the biggest part of your body is the lower body. So it has a lot of kind of places where things can get bogged down from our center all the way to our toes. And if I were to describe the two way stretch the most succinctly, if you can imagine our signature mat exercise, which is the double leg pole, sometimes it's called the double leg stretch. And this is really, um, a shining example of what applies exercise can be.
So you have to oppositional, reaches away from a strong center. And really the more you can maximize your reach, it's really going to make your strength, your strength of your center increase even more. And so today we're going to be talking about this action, which you can already see. It's um, it's very much like many of many of our exercises in choreography. And we're going to look at two exercises on the reformer, the footwork and the frog. My two favorite exercises for finding the lower body reach.
So let's get started. I'm going to use, I have a growths reformer and I'm going to actually use three springs for myself. I'm petite and that's why I don't have four. And I am also can't be trusted to not just push with my legs. So I really should give me two. Let's go to two springs. I'm going to lie back and I'm going to be in the first position with the balls of the feet on the bar and the heels lifted. And if you're someone who's very talented with lifting your heels, don't go up as high as you can and don't have them dropped, but just have them kind of in the middle. And then stretch out.
And when you get out here, you're going to push into the bar to bring the carriage home and that push is going to help use the bottom, the back of the legs and also the part of you that is basically trying to stand on the foot bar. So I kind of feel like we can distill down the upper body reach and the lower body reach into reaching and standing. So today we're talking about standing, but of course employees we don't often get to actually stand. So when we do it's very exciting. So when you push on the, you may feel like at some point it becomes not, you're not able to push anymore and just kind of notice. And also if you feel like you can't figure out how to push, just push so much that the carriage stops and then just kind of try not to care that if the carriage ever comes back again.
Let's go to the arches because as we make our way to the heels, it's going to be, we're going to get a little bit more help. So I am going to push my toes forward, my heels under the bar and into the bar and come all the way in.
And then I'm lengthening the leather strap with this black strap.
So we need to have a little bit more imagination to stand.
So then we can apply it eventually to our more complex exercises. And we're really just using our imagination and our will because all of our applies exercises are the same versions of each other. And that's why we're going to, everything else might fall apart. But for right now, we're just going to have that one singular focus of what is our lower body doing. And Are we standing? So thank you so much. I hope you watch the class as well. Bye.