PRO | Essential Supine Arms Flow

Hi. I'm Zola, and today we'll be doing a supine arm spring series, and I'm gonna sneak in a little bit of abs. I am on a balance body tower, and I'm using the yellow arms springs with the triangle handles. My arms springs are at about the height of my shoulders when I'm seated. Let's get started. Lie down on your back.

Grab those springs. And of course, the further forward you move, the more tension you'll have in your springs and vice versa, the more back you move, the less tension you'll have. Find your happy place. And reach your arms up to the ceiling with the legs and feet together, feet flat on the mat. Can you press your arms all the way down to the mat without fighting the springs without going into your shoulders and neck If it feels like it's too much, just shimmy yourself back a little bit, and that's totally fine.

So once we start, the spring stay open, so inhale to prepare, exhale press those arms down. Inhale lift, but don't close the springs. So the range of motion will be a little less than you want it to be. So we can keep those springs open. Press it straight down.

And lift it up. You exhale as you press. You inhale as you lift. And while you're moving these arms, you check-in with your spine as your tailbone heavy. As you press your arms down, make sure you're not jamming the low back into the mat and tucking the tailbone under. So keep that nice long spine.

Chinn is away from the chest, eyes are up to the ceiling. Let's do one more like this. And then we add a little bit of an abdominal element, inhale lift the arms. As you press your arms down, can you curl the chest up, reach through the arms? Inhale, take it down and exhale come right back up, scoop the belly in and up, reach through the arms.

Inhale down. Exhale curl. Of course, you can keep the chest down and just continue with the arms if necessary. One more time like this. Inhale lower.

Exhale lift and press. Keeping the chest down, let's continue. Press your arms down to hip height, hold, and find the reach through the arms. Let's make small circles by the hips for eight, seven, six, five, four, three, two other ways. Circle eight wide collar bones here, heavy ribs in the back, heavy tailbone, Two, and one inhale lift the arms, exhale press them down large circles.

So let's open the arms to the sides, up and in. Continuing to keep the springs open. Don't let them click closed. Three more this direction, feel the reach through the arm, shoulder blades, pulling down the back, press down two. And one, reverse those circles.

Take it out in and up. Make sure the inner thighs are pressing together. Can you make sure your feet are heavy pressing down into your mat? Two more. Two. And one.

Good. Press those arms down. Palms face in, reach through the arms a little longer. We inhale open. You exhale close. Only open the arms as wide as the shoulders don't shrug into the ears. Only open the arms as wide as those springs stay open with life.

And I'm close. One more time like this. And if you choose, you can add the lift of the chest as you close the arms into the body. So inhale lower the chest, exhale, press and curl the chest up. Three more down.

And reach. Two. And reach. One more time. Reach.

Let's lower the chest, open the arms. Keep your chest down to close the arms. Palms face the floor, lift the arms up. Press your arms down again for tricep press. You bend the elbows.

Make sure the elbows are hugging into the body and press. Bend and press. Good stretch the arms, find a little squeeze through the back of the arms as the arms lengthen. Let's do five more here. Inhale bend.

Exhale press. Four, and stretch. Three, as you can see, I'm finding a little pause once those arms are straight. So I know I'm not using any momentum. One more time.

Good. Bend your elbows. Let the springs close. Bring your knees to your chest and let's do coordination. So curl the chest up. I'm making fist with my hands now.

And I'm pulling my legs past tabletop and really getting the thigh bones close to my body. Inhale, stretch the arms and legs forward, open the legs, close the legs, bend only the knees, bend the elbows, keep the chest lifted. Again, stretch, open close, bend the knees, bend the elbows. Inhale. Hold your breath. Open close, exhale bend, exhale bend. One more. Good. Let's rest the head down. Drop off just the left spring.

Keep the right in the hand. The left hand goes behind the back. From here, I've reached the right arm up to the ceiling. Bring the legs to a tabletop position. Let's press the arm down and curl the chest up.

And then lift the arm, rest the head down. Good. Four more like this. Lift and curl up, reach through that right arm, and try to stay symmetrical with the chest. You're gonna wanna take your body toward that spring. Try to stay as centered as possible.

Two more. Lift. And lower. Good. Lift and lower. Now, add the reach of the right leg. So right arm, right leg.

Good. Bend the knee, lift the arm. Four more. Press. And lift. Good. Three.

Press and lift. Two. Good on this next one. Let's hold. Keep the reach of the arm. Lift that right leg up and down.

Lift and lower. Three more. Three. And two, right shoulder reaching long one more time. Bend your knee. Lift the arm. Rest the head. Switch hands.

Right hand goes behind the head, legs go into tabletop, roll those shoulders down and back, and then press your left arm down and curl your chest up, lower down, lift the arm. Exhale, reach, and lift. Three more, press and reach. One more leg. This, then we add the lengthening of the left leg. Reach and bend. Four, and bend. This side is a lot harder for me.

I wanna do all sorts of twisting in my hips. I'm trying to stay as connected as possible. One more time. Let's reach hold, lift the left leg up. And down. Lulith and lower. Maybe curl up a little higher for three. And, for two.

And one more. Take it up. Take it down, bend your knee, lift the arm. Grab that other handle so now you have both handles again. And then we do our add series of five. This is the last thing. So we start with the arms up. Let's press the arms down.

Single leg stretch. Right leg reaches forward. Left leg reaches forward for eight and seven. Six, keep the length of the arms. Keep the lift of the chest.

One more each side. Bend both knees, lift the arms, rest the head. Take a big inhale here, exhale curl up, double leg stretch, inhale stretch both legs out. Exhale bend. Four, and bend. As you bend your knees into the chest reach through the arms more, lift through the chest more, two.

One, lift the arms rest the head. Single straight leg stretch, curl yourself up, stretch the legs up, right leg down, and switch for eight and seven. Six, five, four, three, Two, and one, bend the knees, lift the chest. Inhale here. Exhale curl up, double straight, leg stretch, inhale lower, and exhale lift. My heels are together toes are apart and pressing the heels firmly into each other. Two more. Two.

One more. Bend, lift the arms, rest the head. Now for crisscross, I'm taking my legs into a diamond shape or like a turned out tabletop with my heels together and my knees shoulder width apart. I reach my arms up to the ceiling. I'm taking my left arm through the legs twisting to the right hold the twist and then crunch up for 10.

Nine, eight, seven, six, four, three, Two, and one, rest the chest. We switch sides. Right arm goes through the legs, twisting to the left, curl up reaching pulse for nine, eight, seven, six, five, four, three, and two, and one comes center, bend your elbows, bend your knees, and you are all finished. Thank you so much for joining me today. See you next time.