Learn Full Transcript
Hello, everyone. I am Cara Reeser, and welcome to class one within the collection that we’re calling Higher Physique Well being. So in school one, we’re gonna use a couple of completely different props, a TheraBand, and also you most likely need it to be at a type of a medium or gentle resistance, one thing you could type of simply pull along with your arms, a hand towel about this measurement that we’ll be utilizing, and we’re gonna use two yoga blocks. I am utilizing the cork fashion yoga block, however you are welcome to make use of foam ones. I’ve these again right here.
And a curler. I am gonna use this smooth, small foam curler. That is simply my go-to, however you are welcome to make use of a tough one, no matter you are used to utilizing. And we’re gonna get began. So the purpose of sophistication one is admittedly simply to work on stretching, respiratory, releasing rigidity.
We’re simply gonna be performing some good restorative actions. So this class is the form of factor that will simply, you understand, show you how to while you’re simply feeling just a little bit grumpy on this higher quarter, and also you simply want just a little launch of tightness or discomfort. So right here we go. We’re gonna begin with our curler, proper? And so I am gonna set my different props apart, and I would like you simply to place your tush down on the mat and get your curler and produce it slightly below your shoulder blades, proper?
These bones in your again. After which I would like you to interlace your fingers, and I would like you to take your fingers behind the decrease a part of your cranium, and actually particularly have your thumbs proper there on the base of your cranium. And as an alternative of getting your elbows broad, I would like you to maintain them extra slim, form of on the diagonals of the ceiling, and attain your scapula form of up, proper? That is gonna let the curler form of smudge into the muscle tissues between your shoulder blades, which is what we’re attempting to get to right here. Ft fairly near your sitting bones.
After which I simply need you to select your butt up and begin to pull along with your toes. So the curler goes up into that space of your higher again after which push away, proper? And simply begins slowly letting your physique weight drop again in inhaling and exhaling. Proper and you can decide to truly flex your neck just a little, if you would like, which means bend it ahead and form of stretch the again of your neck as you are doing this, you can decide to lie again just a little bit and put extra weight into the curler, go means up excessive. However once more, maintain the elbows slim In the event that they’re broad, you are gonna be rolling on high of your shoulder blades, somewhat than in between, which is what I am attending to.
You possibly can go nearly to, you understand, behind the sternum and your again physique. You do not wanna actually go a lot decrease than that proper now. So that you’re gonna breathe, exhale. I feel you’ll be able to see that my buddy Sammy has joined class. Hopefully he’ll behave.
The following factor you are gonna do is simply lay your neck down in your curler. I normally maintain my fingers out right here to the facet. After which I would like you simply to permit your self to show your head facet to facet, proper? My mic is just a little bit in the best way, so I am gonna go small right here, however you’ll be able to simply flip your head fairly totally not rigorously facet to facet. And what you are doing right here is definitely type of simply look form of like a cat would rub itself towards a bit of furnishings.
Simply let your self form of transfer your neck in any path you need to type of simply get into areas that really feel just a little tight or restricted, or possibly even just a little painful and maintain your breath going. Simply keep right here only a couple extra minutes. I all the time work with my eyes closed once I do the sort of factor, simply ‘trigger I wanna actually form of flip inward to type of by my physique and attempting to let go of rigidity that is not wanted. Yet one more full inhale and exhale. After which I am gonna ask you simply to convey that knee into your chest, considered one of your knees, and simply roll your self as much as seated right here, and we’re gonna transfer the curler away, and we’re gonna proceed on to a seated collection now, proper?
So we’re gonna be shifting forwards and backwards between sitting and mendacity down, however we’re gonna begin with two yoga blocks. I am gonna face the digital camera and also you’re gonna sit in your yoga blocks, proper? And this lets you be in additional of a type of snug seat. So your hip flexors do not get too tied up. We’re gonna begin with just a little little bit of respiratory work right here.
So we’re gonna take our TheraBand, proper? And I would like you to convey it round your rib cage within the again and ensure it is not like all twisted, however like a pleasant broad band there. And then you definitely’re gonna cross it proper underneath your sternal notch. Proper? And also you’re gonna be holding on both facet.
Now, I would like you to simply take a second to search out the rootedness of your sitting bones, the crown forward, simply discover your form of central entry, your axial elongation, proper by the middle of your backbone so that you’re in form of a pleasant upright place. And also you’re gonna tug on the band barely, the purpose right here is for us to actually breathe broad into our thorax. So our rib cage begins to bellow, proper? As a result of the tightening down of the rib cages typically contributes to a few of that discomfort we get within the higher shoulder, girdle, and neck. I am gonna ask us to go for a 4 depend inhale, 4 depend exhale to begin, respiratory into the band.
Once more, you would possibly wanna shut your eyes right here and we’re gonna go inhale, widening into that band after which exhale, inhale broad, by the nostril we’re respiratory, exhale. Inhale by the nostril, stretching that band actually three-dimensional motion of the ribs and exhale. See in the event you can broaden to 5 counts of the inhale, and 5 counts of the exhale, let’s try this twice extra inhaling, respiratory out, make certain shoulders will not be form of tugging down your again final breath in, and exhale. Now we’re gonna maintain a pleasant paced inhale and exhale by the nostril, all through the whole observe, however we’ll simply let that type of occur naturally. We’re now gonna set your fingers down in your thighs.
We’re gonna simply drop your head, proper? And we’re simply gonna begin to let the load of your cranium convey you in to spinal flection or just a little bit of what is going to really feel like a ahead droop. Take a deep breath in spreading throughout the shoulder blades exhale, after which simply discovering your means again to an upright place. Simply letting your head come again on high of your neck. Three extra occasions, you are gonna drop your head.
You are gonna actually abide by the load of your cranium and let that you need to really feel a stretch behind your neck. However I even really feel all of it the best way right down to my mid again. Breathe in, breathe out slowly discover your means again up, and once more, drop your head. You would possibly wanna even permit your self to droop just a little additional down these final two, simply actually letting go and stacking up. Ensure as you stack up, you permit your chin to raise, proper?
So you have got this free motion of your cranium in your neck. A final time dropping down, simply stick with that. Perhaps do some little bit of yeses and nos along with your heads. So that you get just a little rotation and just a little flection extension motion, after which discovering your means again as much as seated. Now we’re gonna take our fingers and produce them to the ideas of our shoulders.
We’re gonna begin with some easy circles, proper? I would like you to guide along with your elbows ahead, open out, after which simply let your elbows fall, proper? So the actual purpose right here is to just remember to’re not form of lifting by your shoulder girdle, however you are reaching your elbows ahead. You are reaching your elbows open. You are bringing your elbows down, proper?
So we’re distally main in order that we’re getting this type of good roll and glide, within the joint of our shoulder, proper? Simply getting just a little little bit of like nourishment from that motion. We’re gonna reverse the circles open, raise ahead, and down, open, ahead, and down, open raise, ahead, and down, proper? , these are the sorts of issues that you can simply select to do one or two of them, you understand, in between a piece, you understand, stand the place you are on the pc quite a bit or one thing. The thought being that we simply maintain issues type of lubricated and shifting.
Now you are gonna kneel in your band. Should you do not like kneeling, you can simply sit on chair and you can simply arise proper now. However for the needs of the best way I am working with this digital camera immediately, I am gonna keep kneeling. I am gonna actually hone up on the TheraBand right here. We’re gonna do some scapula shrugs now, proper?
So we’re gonna attain our shoulders means as much as our neck, to our ear lobes, and also you’re gonna maintain for one, two, three. Now let the band pull your fingers again down, proper? So we’re gonna interact these muscle tissues that usually really feel tangled up, and we’re gonna actually tense them up. Like actually, actually tense them up after which allow them to go. Proper?
So oftentimes we expect, you understand, to get out of neck rigidity, we want any person to rub our neck or rub our shoulders, proper? However really contracting these muscle tissues and releasing them and having that pure relationship with contraction launch is admittedly, actually helpful, proper, for releasing rigidity. And another time with these shrugs, we’re gonna go up, up, up, and down, down, down. After which lastly on this part, you are gonna take your band and produce it ahead. I feel you are most likely gonna want you had just a little bit extra space, you’ll be able to unravel it.
After which we’re gonna do huge stretches, inhale, now to get your arms behind you, you are gonna pull all the best way down after which to convey it out, you are gonna stretch it out and are available ahead. Inhale, exhale. What you are in search of right here is numerous motion in your scapula. I am simply gonna flip round so you’ll be able to see my scapula right here. I would like them to return to assemble and slide, proper?
We wish numerous juicy motion up in that shoulder girdle final time up all the best way, and all the best way round and down. All proper, let’s transfer that TheraBand subsequent to our mat. You’ll be able to stack your yoga blocks subsequent to your mat as effectively. We’re headed to the ground supine we’re gonna take our towel. I would like you to take your towel and fold it in a one time lengthy, and then you definitely’re gonna roll it up, proper?
And relying in your explicit neck form, you would possibly want it extra thick or much less thick. The purpose being that you’ve this roll beneath your neck in a means that it form of fills up that house between the ground and your neck, proper? Our chin is up, we wish numerous house within the space, in our entrance throat, proper? And this really supplies just a little little bit of traction in my cervical backbone. So we’ve a way of assist right here beneath the neck.
As we’re mendacity down, I would like your toes fairly near your sitting bones proper now, proper? So you are feeling as in case your thigh bones are simply, you understand, gently falling into the socket, we’re gonna begin with choosing your arms up. And I would like you to simply attain for the ceiling and slide your scapula up in direction of your facet physique. After which simply let go and let gravity convey your scapula again down, proper? Scapula are your shoulder blades, proper?
So that you’re gonna attain up and really feel your shoulder blades form of coming ahead right here, after which simply allow them to go. Inhale, exhale. In, ex. Yet one more time. And then you definitely’re gonna let our arms come down.
You are gonna interlace your fingers right here. We’re gonna do a collection referred to as Rib Cage Arms right here. And we’ll simply really feel this like oval form that our arms are creating, fingers pulling out towards one another gently. So your shoulders keep broad. After which very, very gently, you are gonna let your arms begin to float up, proper?
You are gonna really feel the load of your scapula grounding, your shoulder blades grounding into the mat. And then you definitely’re gonna simply really feel your arms, get above your sternum, launch that rigidity in your shoulders. After which simply let that form float again down. The purpose right here is to make use of the least quantity of effort mandatory, proper? So we’re gonna float up, after which we’re gonna maintain the grounded feeling in our shoulder blades.
We’re gonna begin to take the arms overhead, and I would like you to really feel your shoulder blade, slide up your again physique. Attempt to not let your trunk change form, proper? You do not wanna go into an enormous arch right here, simply let your arms float after which float them again up. Actually protecting your shoulder blades grounded, proper? So we do not wanna be pulling into rigidity right here.
We wanna be grounding down and simply letting our arms form of roll and glide of their sockets. Yet one more time, floating all the best way respiratory, exhale allow them to return, floating all the best way up, and down Nice. Now let’s take this towel and we’re gonna do some head lifts, proper? We’re gonna use the towel as a assist system. So I am gonna fold it another time.
After which convey it proper behind the bottom of my cranium. Once more, like we have been on the curler elbows reaching up and guys, we’re gonna begin to construct power over time on this collection. However this primary two courses, we’re gonna use the towel to assist us, however we’re gonna raise our head only a centimeter off the mat. Head is at impartial we’re simply gonna maintain and are available again down. Proper?
So we’re constructing power by holding up the load of her head, however we’re utilizing the towel to assist us. So we do not really feel an excessive amount of pressure and again down, proper? So numerous occasions we expect, “Oh, you understand, my neck is bothering me. I have to stretch it.” However we really know that neck ache is admittedly helped by enhance in power and again down. Proper?
So another time, you are gonna float. And now I would like you to tug on the towel. You would possibly even pull up the again of the cranium just a little and also you’re gonna flex your neck. And also you’re simply gonna come up into virtually like an higher belly curl, and simply pull up on the again of that towel, stretching the again of your neck after which roll your self again down. And while you come down do let your chin return as much as ceilings or again to impartial inhale, pulling in, actually stretching by the again of that neck, simple shoulders, exhale again.
Yet one more time we’re gonna go in and pull and again down. Now I would like you to simply to let that towel lay down and stand your fingers in your thighs. After which I would like you to begin to roll your pelvis form of ahead into what’s referred to as an anterior or posterior pelvic tilt after which backwards, proper? So actually what meaning is that you just’re gonna do some little bit of curling of your pelvis. And I would like you to attempt to push your thighs into your wrist a bit and roll.
So we’re form of now doing the identical motion with our pelvis, the opposite facet of our backbone that we have been simply doing with our head, proper? In order that’s additionally gonna assist launch a few of this rigidity that we get upstairs right here on the high of the cranium. After which I would like you to take that towel again and we’re gonna do some combo motion right here, the place you are gonna do your head raise along with your towel. And then you definitely’re gonna do some little bit of that pelvic raise. And that pelvic raise is gonna lay your head down, maintain your pelvis up and begin to do your head raise and let that head raise slowly, roll your backbone down.
So now we’re doing just a little little bit of a seesaw motion right here. Proper? Shifting by now the entire backbone. So we’re simply getting numerous form of motion, just a little little bit of circulate by the spinal column. Yet one more time in and go away your pelvis down and are available on down.
Proper? And you may simply pull the towel away out of your head, take the knee and roll your self as much as seated as a result of we’re gonna need our yoga blocks for this subsequent factor. I am gonna put my yoga blocks on the high of my mat. They’re gonna create a principally form of like a pillow for my head, and we’re gonna go into sideline. All proper.
So that you’re gonna have your knees bent in. You are gonna have your head on the very fringe of this block. So while you roll open, proper, you even have a spot to your head. Your arms are reaching out, simply gonna press the highest of this hand just a little bit into the ground, and also you’re gonna inhale. You are gonna attain throughout, have a look at the ceiling exhale, open your chest, and also you’re gonna inhale come again, exhale, proper?
So we’re simply doing just a little little bit of rotation. You are gonna open up. You’re welcome to let that leg form of additionally come up in direction of ceiling. You are gonna look both for up on the ceiling, or you can even look just a little over at your hand and are available again, proper? So we’re simply doing just a little little bit of rotation motion or laying on the facet of our physique.
And we’re gonna go open and again up. Then we’re gonna do another and we’ll keep within the stretch right here for a second, breathe in, breathe out. And then you definitely’re simply gonna flip round, proper? I am gonna have my again to you simply in order that we are able to keep within the circulate right here, however you are simply gonna do the identical factor. Inhaling let your gaze go as much as the ceiling or possibly even when it is okay.
A bit of bit in direction of that hand, breath in exhale. Proper? Let your head be heavy. Let it actually roll on these blocks. So we’re doing just a little spinal rotation all the best way and again up two extra occasions, breathe in, breathe out.
Final one, open up, simply go away that arm there. Take a full breath cycle out and in. I simply love that is yummy stealing that from the type of Feldenkrais custom, and take your knee into your chest and roll as much as seated. And we’re gonna go into quadrupedal now, proper? So we’re gonna go onto all fours, go forward and transfer your yoga blocks to the facet of your mat.
After which in your quadrupedal, simply get your shoulders immediately over your wrists. We’re simply gonna do some little bit of cat and cow right here. So let your backbone arch search for along with your head. Be very particular about your neck right here. After which as you exhale, you are gonna curl, drop your head actually let it dangle down, spherical your backbone, after which come again by and actually let your eyes shine as much as that entrance wall, proper?
So we’re utilizing the backbone in each instructions, proper? And we’re standing in our arms. Attempt to maintain your self from collapsing right here, however push fairly firmly along with your fingers into the mat as you are doing this, proper? And also you’re simply gonna spherical underneath that is your exhale. That is your inhale.
Two extra. After which convey your self to extra of a impartial, proper? I name this a drafting desk place, and we’re gonna do what I am gonna name lazy lively cat, which implies at first I am gonna let my physique slide down. My shoulder blades are gonna squeeze collectively, after which I am gonna push away and allow them to broaden, proper? That is actually essential work for form of releasing rigidity within the higher shoulders, the place I am getting that broad, that closing, after which that broad sweep of the scapula two extra breathe.
And I would like you to simply convey your knees again just a little bit, and your toes are stretching lengthy. You are gonna simply pull again, go away your fingers the place they’re, let your shoulder blades slide up your again and drop your head. So it is between your biceps, proper? In a passive shoulder stretch right here. And then you definitely’re gonna come ahead and produce your shoulders over your wrists.
You are gonna inhale, and exhale. Proper? There is not any proper or flawed right here, actually. It is only a means of getting some stretch and motion within the shoulder girdle vis-a-vis altering our trunk. So two extra occasions simply rocking forwards and backwards.
You wanna go as deep, as snug for you, proper? You are gonna return. I am gonna come all the best way down. You are gonna flip your head to the appropriate, and also you’re gonna drop your physique weight down. Simply utterly let go right here.
Now you are gonna simply faux any person is providing you with just a little therapeutic massage within the entrance of your shoulders. You are simply gonna slowly decide the entrance of your shoulder girdle up simply so your shoulders are actually equal to your facet physique. Then you definitely’re gonna convey your gaze straight down on the mat. After which you are going to look all the best way up in direction of the wall. So that you’re actually squishing the tissue behind your neck.
You are gonna look down once more. You are gonna flip your head and also you’re gonna lie down. And I am gonna be just a little bit ginger right here with my mic, however you guys are gonna relaxation all the best way down and your shoulders come up, you understand, look down. After which what you are attempting to do right here is admittedly interact the muscle tissues behind your neck, proper? So that you’re gonna squeeze.
This train has gotten me out of many cranky necks after lengthy flights or heavy workload on the pc. Actually a very good go-to shoulder girdle up, trying down. And once more, I am not extending my backbone, simply working my neck, individuating the work of my cervical backbone launch. Final time up, look down, prolong, prolong, prolong, look down and switch and launch. Now you are gonna take your arms into type of a goalpost arm place right here.
I am not gonna have my head all the best way down. I am gonna float my head up barely, proper? So I am getting to make use of these muscle tissues behind my neck factor. Then guys you are gonna decide up your arms and I would like you to squeeze your shoulder blades collectively actually tight, after which allow them to go. So in case your shoulder blades have been just a little elevator doorways, they’d be closing the elevators doorways, after which widening them, proper?
I am squeezing, I am widening two extra occasions, proper? So now we’re getting these muscle tissues in between our shoulder blades simply to activate just a little, proper? Simply to get just a little activation there and arms down. I would like you to convey your fingers down by your facet physique, press your self up. Open your knees fairly broad and produce your self down into a baby’s pose, breathe in, breathe out.
Do not forget that TheraBand throughout your ribs. Two extra breaths in, exhale. Final one, exhale. Simply roll up. And we’re gonna end with a seated part.
You are gonna seize your yoga blocks once more and set them down. And we’ll sit on our yoga blocks. And what I wanna do right here is I would like you to take your TheraBand once more, and stretch your legs out, proper? We’re gonna keep in that theme of these higher again muscle tissues now, proper? A bit of activation earlier than we end and simply sit up tall.
And I would like you to… I’ve wrapped this band round my fingers, proper? That makes it simpler on my fingers. And it additionally chokes up on the band. Good lengthy seat and then you definitely’re gonna pull again.
You are gonna squeeze your scapula collectively and arms ahead, seated rows, inhale, exhale. Good. Let’s maintain that huge broad respiratory within the ribs after which spring the scapula to the touch one another within the again in the event you can and away, two extra occasions, And then you definitely’re gonna flip your palms down. This one’s just a little bit tougher. So that you would possibly obtained go actually far, however you are gonna pull out, breathe in attempt to migrate the scapula nearer to your backbone.
Exhale, come house, inhale, exhale. Proper? And as you are doing this, it’s possible you’ll really feel like, oh God, am I actually really feel drained on the high of my shoulders after which my neck feels actually prefer it’s grabbing. And you understand, however keep in mind we’re attempting to get these muscle tissues to do their job, to carry our shoulders up. Proper?
So we wanna fatigue just a little bit there. So attempt to not get overly involved about that after which convey your arms down. Simply go and drop your head for a second spherical down just a little bit, slowly convey your self again as much as seated. I would like you to cross your legs, discover the highest of your cranium, reaching up, and we’re gonna shut our eyes. If that is one thing you are feeling snug with, and I would like you to visualise you have got type of a band round your cranium, form of just like the ring of Saturn.
And I would like you to orient your ear holes that they are simply listening straight out to that band. As if music we’re taking part in on that band, you are gonna pay attention along with your proper ear and also you’re gonna comply with the band of sound to the appropriate. And as you are doing that, you may discover that you just’re rotating your neck to the appropriate, so your proper ear is listening again, your left ear is listening ahead. Now actually stick with this picture. Your proper ear is listening ahead.
Your left ear is listening again and also you’re following that sound along with your ears and your cervical backbone. Your cranium and neck are simply naturally type of discovering their vary of movement and rotation, proper? So the axis of rotation is correct down the middle. And as you pay attention, your cranium is simply sliding and gliding on the highest of the neck, proper? So we’re getting some actually good motion on the very, very high of what is referred to as the AO joint.
Tremendous essential. Hold that vary, emotional life in rotation. Yet one more on either side utilizing the ears to pay attention behind, again round utilizing the ear to pay attention and slowly come up. After which guys, we’re gonna backbone stretch ahead from the Feldenkrais custom. We’re gonna attain our arms up, or possibly you simply wanna attain them ahead.
We’re gonna take a deep breath in. Now this is that motion we have accomplished earlier than, proper? Dropping the pinnacle, letting our physique comply with, attain down, attain in direction of the highest of your mat, let your cranium be heavy after which coming again. However I do need you to maintain your head in between your arms, which means as you come ahead into this stretch, take heed to not dropping your head beneath. That is gonna create just a little little bit of rotation in your shoulder blade.
So I would like you to maintain extra of an equal relationship between your biceps and your cheeks or your temples. Yet one more time down and all the best way up. Simply let your arms float simply down by your facet. All proper. Last item, since that is, you understand, on the Pilates Anytime channel, we gotta do some core work, proper?
And that form of core engagement is gonna definitely assist us assist in our higher quarter, you understand, in our higher physique well being, as we’re calling it. So let’s take our fingers and wrap this band. You are gonna sit up after which I would like you once more to let your neck fall down. Now that motion we did earlier, once we did that pelvic tilt, we’re gonna try this now. And we’re gonna try this to permit ourselves to roll down.
My elbows are straight, proper? I am gonna go down simply to my sternum and I am gonna roll myself again up. Now, that is onerous, proper? I am making this fairly simple. You would possibly have to put your toes type of underneath your couch or your mattress, or one thing to assist you extra.
And let’s go down once more simply to right here, maintain that chin tip down, again the neck on the stretch ahead. Now we’re gonna go all the best way down this time. You would possibly really wanna have a yoga block again there to catch your head relying or you can attempt utilizing your towel, however I am gonna go all the best way again. I am gonna lay my head down and I am gonna convey my chin to chest out. Hold your arms straight Should you need assistance pull up as an alternative of bending your elbows.
So the backbone actually will get an opportunity to open two extra occasions, inhale, exhale all the best way down. Inhale convey that chin into your chest all the best way up, and final time. So you are going from the decrease backbone, center, higher. This sit up will come up in school two as effectively. And by the point we get to class six we’ll be performing some hardcore belly work.
Okay. All people. Thanks for watching. I hope that helps you form of let go of just a little little bit of holding and have an incredible day.