Hello,
Everybody.
Today we're going to be focusing on rotation,
So your twist.
So turning the spine right,
Turning the spine left.
And what this does is it helps you bring mobility into the spine because normally we're either leaning back or leaning forward.
Usually we don't do right and left actions in class.
So today that is our focus.
Let's get started by sitting in a comfortable seat.
Sitting up nice and tall,
Shoulders away from the air.
Just closing your eyes here for a couple of rounds,
Couple rounds of breath.
Feeling the breath.
Come into your body Deep belly breathing here.
Noticing how the breath can help the muscles relax.
Take one more round,
Deep inhale in.
And a nice full exhale out.
Slowly opening the eyes.
Interface the fingers,
Push the plums forward for a full stretch.
Now take the arms over your head.
Exhale,
Arms are by your side.
Two more like this,
Interlace,
Stretch forward,
Arms come up.
And circle the arms back.
One last one,
Interlace.
And circle it open.
One more time,
Interlace,
Stretch forward.
Bring the arms up and hold here.
Now keeping this nice and tall spine,
Take the right hand to the right side on the floor.
Left arm comes up into your side stretch.
Come back to center.
Three more,
Two more like this.
Inhale,
Reach up.
Exhale,
Slide,
Bend to the right.
And back up.
One more.
Inhale.
Exercise strength.
Come back up stay here left arm comes up except twist over towards the right.
Now release your left hand to the right knee.
Right hand can walk behind your spine.
Push into the mat,
Lift up tall,
And then exhale,
Turn and twist.
Try to sit up taller and lean the body a bit more forward as you rotate.
Come back to center.
Take both arms up.
Left hand to the left side right arm reaches up and you side stretch So chest still facing forward,
Right sit bone heavy on the floor.
Coming back up.
Again reaching up top,
Exhale to bend.
Should feel the length from the sit bone all the way through the arms.
And come back up.
One more,
Reaching up tall.
Exhale,
Rotate.
Not rotate,
Side bend.
And come back up.
Coming in for your twist,
Right arm reaches up.
Exhale rotate towards the left.
Keep your twist.
Now release the right hand to your left knee.
Left hand behind you on the floor.
Push up,
Lift the spine,
Exhale,
Twist.
Slowly come back to center.
Take both arms up.
Exhale,
Hands on the floor,
Fold forward.
We'll be coming back Okay,
Let's lie flat on your back.
Knees into your chest.
Now keeping your knees together,
Let's interlace third hand over the right knee,
Left leg straight.
Place the left leg on the floor,
But pull the right knee into your chest.
And take a spinal twist,
Knee crosses the body over towards the left.
Right arm comes out and you open up.
So here you get the twist in the body.
As you bring the right knee towards the floor,
Can you ground the right shoulder heavy?
Come back to center,
Right knee into your chest.
And then release,
Hug the left knee in,
Right leg straight.
Now take your spinal twist,
Open the left knee towards the right.
Left arm covers out.
For your chest stretch.
For your hip strap.
Come back to center,
Left knee into your chest.
And release.
Now bend both knees into your chest.
Okay,
Keeping both knees together.
Make sure the sit bones are scooped underneath.
So the tailbone can ground heavy into the mat.
Boil these into your chest.
Now let's take the arms into a cactus shape.
Elbows in line with the shoulders,
Can you draw the knees into your chest and then lower both knees towards the right.
But keep the left shoulder on the floor.
So shorter takes priority here.
Shoulder stays grounded.
The knees can come towards the right side.
Come back to center.
Keep the knees together,
Bring the knees over towards the left.
Right,
Shorter stays heavy.
Right shoulder stays heavy,
Knees stay together.
Go to come back to center.
Knees to the right.
Chest open.
Show order stays heavy.
Come back to center.
Good to the left.
Feel the core.
Feel the stretch a little bit deeper.
Back to center two more rounds knees to the right And center.
Good left.
Shoulder still stay heavy.
Center.
Last round knees to the right.
Go back to centre.
Nice little left.
Sent.
Good.
Hold here.
Now straighten both legs up towards the ceiling.
Keep the legs straight.
Let's lower your left leg towards the floor interlace the hands behind the right shin and try to draw the leg closer towards you so opening up the hamstrings here Keeping this,
Can you lift the shoulder blades off the floor?
Try to bring the forehead towards your knee as you walk the hands up.
And switch,
Left leg comes up,
Right leg lowers.
Try to draw the forehead towards the knee.
Walk down,
Hands up your leg.
And switch.
Good and switch.
Four three Neck is up high,
So looking up towards the ceiling,
Keep switching.
And switch.
To last.
And switch.
Last one.
Good.
And switch.
Hold here.
Both knees into your chest and slowly release back down.
Rest.
So if you're feeling net,
In that pose not pose but exercise when you lift the head up Try to think.
Head back.
So we want to be looking up towards the ceiling and we don't want to be putting too much strain in your neck.
We want it to come more from the core.
So make sure that the neck is in correct alignment so we don't put too much strain on it.
Okay now stretch both legs up towards the ceiling keeping this now shorter blades heavy on the floor take the arms into a t-shape So arms out towards the sides,
Body is centered.
Both legs up towards the ceiling you can have your palms facing down so your sorry wait palm facing up So the shoulders want to rotate outward.
Keeping this,
Stretch both legs up towards the ceiling.
And then keeping the feet squeezing together,
Lower your legs towards the right.
But the left shoulder stays heavy.
Good,
Come back to the center.
Legs to the left.
Right pelvis can lift off the floor,
But right shoulder stays heavy.
Come back to center.
To the right.
Good,
Come back to center.
So the pelvis can lift,
But the shoulders want to stay heavy.
To the left.
Good,
Back to center.
Few more rounds,
You should start to feel the side core to the right.
Back to center,
To the left.
And center one more round to the right.
Good,
And center to the left.
And center.
Very nice bend the knees.
Hung loose into your chest and rest.
Slowly rolling up.
Take the feet into a cross leg position.
Both arms come up.
And reach up tall,
Exhale,
Hinge forward.
Walk the fingertips over towards the right.
Gently releasing the upper body down.
Come back to center,
Fingertips to your left.
Come back to center.
Coming all the way up.
Take the arms overhead.
And exhale release two more like this inhale.
Exit release last one.
And that's it for today.
Thank you for joining me on the band.
