Stretch it out.
Wonderful work, let's stretch it out. I am going to have you roll over on two levels. Bend one knee, grab hold of the foot, and think of pushing your hips into the ground, because what that's going to do, is it is going to stretch the quadriceps over the knee joint, and the hip joint. Do not open the knee out to the side then you are tugging on it out of alignment, and you are going to do yourself more damage than good. And release, hands nice wide, deep breath in, on the exhale, lift the head up towards the sky. Now some of you may have to stop here, and that's fine, we are stretching through the abdominal wall, some of you are going to be able to come up here. Isn't that nice, isn't that beautiful?
Opening up the heart to the sky, and taking the body back down. Other side. Push your hips into the ground, great work today, hands nice and wide, deep breath in. On the exhale, take the body up, and release it. Draw your knees underneath you, so you stretch your back in the opposite direction, right there. Both arms are reaching forward so you stretch out to the lats, remember this exercise, lats. Now you are stretching them. Good, legs wide, sitting up nice and tall, folding both arms, I am going to stir the soup, and reverse, up and over. The hand is down there supporting you. Up and over to the other side. Here we go, bring the hand down, walk those hands forward, now these hands are supporting you, you are not going to collapse, you are not going to fall, you are just right there. I will show you a little trick. Contract the quadriceps, that means squeeze your legs, look, watch.
Squeeze the legs, what that does is, it releases you hand-strings so you can stretch a little bit deeper. And now that you are deeper, relax the quadriceps, that is how you improve your stretch, crisscross those legs, deep inhalation up, we are so fortunate we get to exercise, and exhale down hands to heart. Be strong.
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