[Music Playing]
Take your hands behind your legs and round your self up to an up right position. In this series of next exercises, we are going to be using the ball. So take your ball, sit up tall, just keep it in your hand to begin with and make sure your band is out of the way, put the heel and the ball of your foot and toe together in front. So you see a diamond shape with your legs and it is not going to be as scrunched up diamond shape but make it a nice long marquee diamond shape with the feet, so it is extended out.
Now, press on the heel, the ball and the foot in your toe put some energy there, so you feel the energy running up and into your center, and keep pressing there if you can.
Sit up tall, relax the shoulders, now the ball is in front of you and just have your arms parallel with the gentle press on the ball. Take a breath in, as you exhale, round the tail tuck under pull out your belly and roll just a few inches down. Take a breath in and make sure on the return you round your self up on this exercise coming up. Take a breath in again, shoulders relax, arms relaxed but gentle pressure on the ball as you roll down, breath in, exhale to round yourself back up and sitting up tall.
We are going to roll down a little further this time, rolling down still keeping energy press so the heels, the ball, the feet and the toes, the arms are going to come over head, we pick up the arms, head and shoulders to round. Pull the belly in, round yourself forward this time, and sit up right, length into the top, once again, as you exhale to round down and scoop, you are still pushing energy through the feet, arms come over head, pick up the arms, head and shoulders, to round and scoop. Pull the belly in, try not to make it at a jerky motion, we will do this one more time, to roll down pull the belly in, rolling down, arms over head, picking up the arms, head and shoulders as you round, scoop forward, and sit up tall.
Now, we are taking the ball and moving it to the inner thighs, to give a little alignment and some extra work and resistance for the bridging we are about to do. Scoop your self forward to make sure the ball is secure between your thighs as you roll down, length in to the neck, and be tall for the top of your head as you place your hands down. Your feet should be about hip joined with the parts until squeezing on the ball and we are going to take a breath in, exhale scoop and tuck your pelvis so your tail goes up towards the ceilings sky, and up, take a breath in again, exhale to peel down, vertebra by vertebra. Take a breath in again, exhale the scoop and pick up, lifting tail bone and pubic bone, up towards the sky, shoulders are relaxed back, breathe in at the top, and exhale. Peel down, vertebra by vertebra, really lengthening through the tail all the way down, now making sure when you get to the bottom you release to a neutral spine position, tail as long and on your exhale you scoop and tuck under.
Lift up, still squeezing with the inner thighs on that ball breathing and at a top, exhale to lower down once more, and as you lower, sink your sternum down into your rib cage, as you peel down, that would be nice and heavy. Take your breath in, we are going to scoop and pick up once more, lifting up, holding here. Now just stabilize your self, shoulders are back, your long to the neck, you are squeezing on the ball, everything is in alignment, have a nice study drawbridge with the ribs funneling towards your pelvis. Now, we are going take a breath in and you eight little squeezes with the ball, squeeze eight, seven, six, five, four, three, two, one, breath in and on the exhale peel down again, still seeking at sternum down into the rib cage, peeling, lengthening.
Go to the neutral position with the spine and exhale scoop up, picking up, we are going to do the squeezes one more time, begin with the breath in now, now exhaling, eight, seven, six, five, four, three, two, one, breathing in, exhale to peel down, all the way down. Draw the knees into your chest, now take the ball and place it between the ankles above the feet. Let your legs come down towards the floor, we are not quite finished with the bridging yet, now the ball should be secure between your ankles and your feet are facing away from you in parallel out.
Take a breath in again, exhale, scoop up, lift up, tail and pubic bone up towards the sky holding there. And now, pick up the heels, and make sure that your feet are not so far away from you that you cannot do this lifting up, you need to have them tucked in enough not just during the knees, picking up, lifting up, breathing in, exhale to lower. This ball here gives you a nice alignment, keeps everything in line and lowering the heels down, picking up again, shoulders are away in back keeping the belly pulled in but your ankles are not rolling out or rolling in it keeps steady. You have to work right through, the second big toe, and the second toe, lowering down, we are going to go one more, roll through the foot, keep it long lower the hills take a breath in, exhale, peel down one more time. Now we are drawing the legs up to a 90 degree angle, keep squeezing on the ball with the ankles, we lower the knees to one side and we turn back to center. Drop them down on the other side and return back to center, lower again, breathing in, exhale to return, lowering down and back, we do one more each way making sure you keep the back of the opposite rib down as you roll so you are not rolling so far as to lose your stability.
Extend the legs up we will take this and notch further, lowering the legs down, keeping control to your center and returning back. Breathing in, the exhale, drying the navel in and returning. Once more each way with this one, and returning, another side, exhale to return. We will take this a stage further, take the legs to the side once more at a small circle around and back, now we reverse. Legs to the side, around and back and circle. Breath in, exhale the sweet back and stabilize. Breathe in as it goes away, we will do one more both ways. Breathe in and it is a round in back keeping stable in your center, long in the neck as well and belly pulled in and hold. Bend at the knees curl your head and shoulders up, keep the knees at 90 and your tail in long and your spine is in neutral. Take the arms over head, breathing in, exhale scoop it around, stick with it, breathing in. Arms over head and exhale around. Now we are going to add a little extension with the legs, just a little one breathing in, keeping the belly pulled in and come back to tuck in, just do two more. Pushing out down with the belly pop up, keep it down and return, and one more pushing up, breathing in, and coming back.
Now, keeping the legs there keeping tucked in, take the length in the ball and just put it between the thighs while around the back, hands go around your chins and just keep a little rock, we will rock and roll will come up. Secure it a little more if you need to, sitting up tall, we are going to do rolling like the ball, here with the ball between the thighs, make a little rounding through your belly, shoulders are relaxed, see that sea curve going on with the spine and just roll back, and come up. Stay nice and steady, breath in, exhale to roll up. If you can, try to hover on the tops so you are just getting better and steadying as you go along, and let us just do two more. Breathing in, exhaling up, one last time stay with it. Great job.
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