PRO | Create Heat Warm Up Flow

I have a light spring on, which is one blue, and let's get warmed up. So straddling your carriage facing back, feet on the ground, calf muscles squeezing into the frame, see if you can align your shoulders right above your hips, and sit down as low as you can hover without touching that carriage bed. Hands go behind your head, inhale laterally flex to one side, exh hail, come on back up. Inhale, same thing to the other side, exhale. Looking to add more, reach an arm overhead as you bend, and reach. I'm just gonna do a few more here. So this is a great opportunity to take a really big breath in as you stretch to the side, fill up your back, inhale stretch, exhale.

As we go into this more athletic style work, we wanna be able to take deep and complete breaths. Our breathing is gonna be like our fuel for the class. One more each direction, big stretch to the side, and big stretch to the side. Take a seat somewhere in the center of the carriage, hands go back behind you, Find a modified teaser position, reach those arms forward, find that balance and hold five. Four, chest to thighs, three, two, one, we don't we go feet back down, back up into your balance position, And this time, we're going around the world.

So we laterally flex to the side as we practice, and then flex the spine coming through center all the way around up to where you started. So the goal is to move through lateral flexion into flexion, coming all the way up the other side, and then into neutral. Lean scoop and lift. Lean first, shoulders over hips, intentionally flex the spine, take it around the world, and come back up one more lean, and flex, and take a seat again. Hands go down. This time that modified teaser, you have the opportunity to add the leg extension holding.

Plugging the shoulders into the back. He heels are squeezing together, finding that turnout, three, two, and one feet go down. You come back up again into that hover position. Hands behind the head. Now I want you to think of your back staying totally flat as if that pole is your spine, tilt or lean forward as far as you can keep the spine flat. And then when you're in that position, reach your arms forward, arms are an extension of the torso So feeling that back staying strong and then come all the way back up.

It's a flat back hinge reach and lift. So as I reach forward, I'm trying to anteriorly tilt in my pelvis so that I'm not rounding the spine. Sit bones are lifting, reach, and pull. Three more. Arms, framing the face, And I'm looking wherever my chest is pointing to, and last time like this big reach, and rise, take a seat, hands go back, coming back into that version of teaser, reaching the arms forward. This time arms lift and lower, legs lift and lower. Inhale, exhale at five.

Four. Three, find that balance, two, and one. Swive off to one side and grab that wooden dowel. It's time to use it.