[Music Playing]
We are ready to start working with the band. Grab your band, put it around your feet, when you place it around your feet, keep it wide and flat, so it will not roll off.
Sit up nice and tall, take a breath in, as you exhale, round down, hold the belly in. Only round down to just where the bottom rib meets the mat. Take a breath in again, and exhale, stay round and then scoop and hollowed out as you sit backed up. Again, breathe in at the top, exhale to roll down. Staying scooped and hollowed, belly pulled in. breath in, exhale to roll, sitting up top. Now, we will extend the legs, roll down again, breathing out, take a breath in, picking up head and shoulders, scooping rounding stay round until you get on those seating bones and sit up, breath in again, exhale the roll scoop tucked down.
Now, if you find and they are on your way up, when you come up you are having trouble lifting, you can bend the knees back, and it will help you come up. Sit up tall again, exhale round and scooping, hollowing out, shoulders are relaxed, arms are relaxed. Gently grab the band, tuck the chin under, round and scoop, hollow it out, sitting up tall, we will do it again.
Really pulling, really stay rounded and long to the top of you head, focusing on the pick up, make sure your chin is under slightly and you are lifting to the top back of you head, staying elongated and back up. We will roll down again, pulling in. Now, in this pick up, we are going to change the way we come up, first round, you stay all the way round and until you are up to the sitting once again. And round, let your head drop down, keep your belly pulled in a nice little stretch your pole. Roll right on down through, rolling under tail, under, peeling down, vertebra by vertebra, head and shoulders are down. Tuck the chin under slightly, never digging it in, but rounding and scooping and lifting up. Once again, rolling down, pulling in, hollowing this out, and curling, tucking under, not lifting with the chin but rounding and picking up and that pull.
Nice stretch, round and let the head come down, and this time we are going to take the band away, we will take it to one more level up, take the band and put it in half. Arms are in front, relax the shoulders down, close your legs up and create a slight bit of tension with the band but not too much, so that it is not slack.
We are going to round down again, arms are coming up over head, slight tension, as you come up, keeping the shoulders down and away from your ears, rounding and scooping trying not to add a jerk to that. Keeping it smooth and as you come forward, stay pulled in, round right on down with that arms are over head, picking up the arms, head and shoulders, pull the belly in, let the head dropped down, round it down and continue. We will do it again, rolling down, scooping, one more of these, make it nice and smooth on the way up, coming up round and keeping the ribs and the belly in, round down, and come back up.
Ready to move on to the next portion, we will call them abs preps, but they are just preparing your abdominals for a little more work, put the band, still in its half position, underneath your legs and just roll down. Draw the feet in, from this position, have your neck nice and long and be tall to the top of your head, your feet can be closed up, your arms are facing front and that little tension with the band again, take a breath in, on your exhale tuck the chin under and draw the head up. Look in towards your thighs and your center and back down again, so that you are not looking up and not lifting with the chin, and coming up, but staying curled and down. Do this again, exhale, let the ribs funnel down towards your pelvis keeping them pulled in not popping out, and back down again. Continue curling, shoulders are curled up, let the tail drop down side ways so you have a neutral spine and not a curled in tuck position, roll down one last time. We will curl and tuck under lift up you can always leave the head down if you need to. Let the tail be long so your spine is in neutral, take a breath in two, three, four, five and exhale.
This time as you breath in, pump the arms two, three, four, five and exhale belly pulls in. breathing in two, three, four, five exhale. If you want you can progress to the next level. Breathing in two, three, four, five exhale, again, two, three, four, five, really suck the belly into the exhale. And again, two, three, four, five exhale, eyes are looking at sun or not up above. And again, two, three, four, five exhale, to make it even harder, you can slowly lower the legs but make sure your belly stays pulled in, keep breathing, and exhaling and now if you want, you can even go further to add a little bit of a turn out, pulling the belly in, chin is under slightly. Last time, two, three, four, five exhaling and hold and pause. Draw the knees back in and lower the head and shoulders down, and place your feet on the floor.
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