use um a blanket today uh towel Works um just uh if the blanket you don't want it to be too stretchy you know some blankets like that'll be great some blankets have a lot of give um and so we want something that's got a little bit less give um okay so we're going to start uh today using the blanket and just freeing up our waist a little bit um so you'll start with the blanket folded and um we're going to sit on our shins with the blanket next to us on one one side and blanket does you know a couple inches I that's black on dark green but you know a couple inches in height is perfect if you feel things are kind of sticky and gluey around here um you might end up with two blankets so we're going to start with it on beside one hip perfect yeah and then what we're going to do is just let our shins and our thighs roll or yaw so that one cheek is now sitting on the blanket and our inside heel is kind of between our two butt cheeks is where we end up and then we're going to come back to Center so from behind it'll look like this we just come to a little side set you don't have to keep the knees on the floor probably your Trail leg that shin and knee will come off a little bit and then we'll come back up some people might find that the knees need to be a little bit wider apart for there to be space so don't try to keep the thighs right together okay the next time we bring a cheek over onto that blanket we're going to take that same side hand and reach across to the opposite knee and then reach over oh I went the wrong way opposite hand same side hand reaches over so we'll be folding up these ribs getting length from this hip up to the arm pit and fingers so we'll take an inhale here think about filling and breathing into the blanket all the way up to these fingertips and then on the exhale really think about folding in this bottom side you could even pull on the thigh a little bit with the hand think of letting that elbow get heavy towards that outside thigh then we'll inhale come back up to Center on an exhale we'll do that couple more times we'll exhale shift the hips fold that one side nice breath in here exhale if you know you're kind of tight in the back like between the rib cage and the pelvis the next couple let that reach kind of be in front of the body rather than alongside the ear and that'll bring a stretch around to the qls or the muscles that attached between the top of the pelvis and the back of the rib cage so we'll exhale come over nice slow [Music] inhale and exhale almost like folding up the one side like a tin can and then we'll come back up just take a second before we go to the other side notice the two halves notice how the breath moves in one half half and the other half and then we're going to switch that blanket over to the other side and again just start with figuring out the legs on this side based on like our hips are different they're not exactly the same and so adjust the knees as you need to the heels might need to the feet might need to come closer together be further apart and we're just finding that little side sit the next time we come over we're going to reach the opposite hand to the to the knee and then drape that arm over top you can create a little pull of the hand on the knee and like a heaviness of the elbow down towards the thigh or the floor to help fold up that bottom side inhale here nice and [Music] slow exhale through the nose or the mouth maybe when you think your exhale is done just pause see if there's a little more get all the air out and then inhale we'll come back to Center so do that two more time two three more times again play with where the arm goes Jane okay so again just scoot the hip reach and hold that thigh good yeah that bottom arm you can think about that elbow getting heavy heavy heavy towards the thigh and the floor yeah it'll help fold up that one side a little bit awesome inhale and exhale and then come back up and we're going to do that one last time shift the hips really think about getting heavy into that blanket with that top hip inhale here exhale the end of the exhale see if there's just a little bit more fold up that bottom side good and come on back up so the muscles on that bottom side really dictate how much space we can get on that top side if they don't contract and fold things in then this side won't lengthen okay okay from uh there we're going to come onto our hands and knees and we're going to keep working with that kind of one side folding up uh concept it's also referred to as like coiling on on one side so on the hands and knees what we're going to do is same side hand same side knee so let's go with the left we're going to think about shifting kind of that left hip back and then we're going to take that knee and left hand forward okay then we're going to shift back in into that left sorry into that left hip take the right hand and knee forward shift back into that right hip left so each time before we take a hand and knee forward we shift the opposite hip back ever so slightly that unweight and let us bring a hand and knee forward at the same time okay the next time you bring a hand and to the ground I want us to find that folding or bringing the elbow towards the top of that hip kind of like the shape we did in sitting in that seated Side Band and really feel that connection from the armpit down to the top of the pelvis so if you were looking from the top I've shifted a hand and knee forward and these guys are crunching this hand and knee are on the ground so if you looked from the top this would be the shape then I sit back in that hip and I take the other one forward so there's this little lateral bend that starts to happen each time you take that sit Jane a hand and knee forward so now take that hand and knee forward and you'll change that side Bend and coil the other side yes beautiful good see if hips can stay level and it be truly more of like rib cage top of the pelvis action rib cage top of the pelvis rib cage top of the pelvis there'll be a little drop of the that hip that comes forward towards the floor but it shouldn't be a big sense as if you had a block on on your pelvis it wouldn't cause the block to come off because we don't want this hip dropping I have to go quite far to get it to fall off good y nice and then same thing when you take it back that looks great okay good okay one change and then we'll move on from this instead of being on the hands and knees and you can stay hands and knees we're going to tuck the toes under and bring oursel up so the knees are off the ground and we're in a bit of a bare position instead same thing shift back into a hip hand and foot come forward hand and foot come forward find that little lateral coil on the same side as that hand yes good as that hand and foot come forward great and just like you figured out the hand has to come off a millisecond before the knee comes forward or there's not space brilliant good yeah and then take it back awesome okay we're going to do one more pass of that what I want us to focus on is in this hands and knee bear position watch my heels so I can have like my feet straight or I can have my heels in slightly I want us to try heels in heels in doesn't mean knees out heels in can just be heels in and then as that hand and foot go forward think of heel over heel and see if you can speed it up see how quick you can go same side with that little heel in action yes beautiful think heel over heel back that's it yes same side beautiful that's feeling good you want to do one more pass awesome well done okay any questions on that good feel the body temperature is like up we were using some Global muscles I know I'm regretting the hoodie at this moment in my cold Studio but it's okay to get a little bit have the temperature core temperature go up a little bit okay we're going to use our blanket now a little bit differently um in that we're going to place it in front of the Shins and then we're going to hold it so could hold it on this top Edge some people are going to find it works better for them to hold down on this bottom Edge so kind of play with where you end up holding the blanket and what we're going to do is on an exhale we're going to pull in and roll onto our back and then we're going to come back up to seated the whole object is we want to feel a rounding of that low lumbar so some of us are going to find we start to roll and it's like flat and then we have to use momentum to come back up so just notice that again try the different hand grip because lower down it limits the belly from expanding and so what happens is then the air kind of goes more to that low back where the lumbar and the sacrum meet one another so we'll take an inhale here exhale think about pulling up low abdomen up to the collar bones on the exhale rather than crunching down from the top and we're just going to roll back and up trying to get more flexion in that low low part of our spine the more we can use the exhale and like from the low low ABS up the more rounding we'll get down there try rolling off onto One Cheek slightly so it ends up being those muscles that we stretched between the rib cage and the pelvis it's like we're rolling off to that side and then come Center again for a couple hopefully you're feeling like your roll starts to speed up and there's less of that like flat um okay so we're going to just lock out one shin and so one leg is going to be long you could do this too with a belt doesn't have to be a blanket but I do like the blanket um density for G GP can be really nice so we're going to secure the one leg in the one leg is going to be freewheeling so when we roll back it's going to tuck in and then to come up reach it long so we end up coming into this single leg lever seated position okay so exhale roll back inhale roll up good couple more like that hugging that one knee to the chest you can play with what you do with the toes um like we have in past weeks could be that the toes and the heel lift maybe you curl or claw the toes under good the next time we roll back onto our back pause there we're going to take that leg that's long and reach it out to the side to the degree that it reaches out and we don't roll to the side with that other leg so to the degree that that other Shin can counterbalance that leg out to the side and then we're going to pull it up we could shorten that lever bending the knee same thing out and in again it might be that we inhale to go out exhale from the low ABS Hollow to bring the leg back up two more times I like to also think of when I bring the leg up of the knee reaching out from the hip good okay bring that blanket from the shin that it was on onto that foot and we could leave it draped like so or you could fold it so it's a little smaller and less draping over to make it more challenging in a different way so blanket is on the foot and from here I want to think again like heel in and out without moving the whole leg just the heel so it's going to be teeny tiny now start to let the heel move the whole leg so the rest of the leg is going to follow the heel so as the heel goes in you'll feel how the knee goes out how the shin turns the thigh [Music] turns see if you can have that leg turn as you roll from your back to your belly so the heel will go out to roll you from your back to your belly and then you can just come back onto your back place the blanket heel will go out to roll you from your back to your belly that's it heel lead heel lead heel lead heel lead heel lead you'll feel how the shin and the thigh have to got to spin that knee oh nice okay now the next time time you go from back to belly go from belly back to your back with the blanket again think of picture in your mind's eye where is that heel if somebody was there with you holding your heel in the front of your foot turning the foot how does the rest of the body organize around that movement and just open the blanket up a bit so you get the weight but you don't have to worry about the balance it'll help the prop receptors in the brain get a better spatial map of what has to happen in the foot and the leg to move you from your back yes yes yes yes you feel how the knee has to sweep around beautiful and then sometimes I have to look over my shoulder to see that foot to get back from my belly to my back to start out yes yes yes spin the knee spin the knee towards the chest towards the chest you got it awesome okay and then you can work to balancing your sneaker on your foot but it's harder the lighter the object is the weight helps give us some feedback yes yeah a yoga block works too but sometimes again if it's a foam one it's too Airy there isn't enough pressure into the receptors of the feet to feel very successful with it um a sandbag can be really nice too like a yoga sandbag because then you actually are have some weight into that leg that you can work against to to map the movement from the foot to the to the hip okay awesome so we're going to come to that other side we're anchoring that shin and we've got that leg reached out long so we tuck that leg in to roll us back and then we're going to take that lever long to bring us up a shorter lever moves us quicker a longer lever moves more weight so it's not that one is harder easier it just depends do you want to do you want to speed something up or do you want to slow something down can start to be the conversation okay the next time we go back that legs up to the ceiling and again we're going to take it up to the side either long or with the knee bent short and we want to just move the leg to the degree that it moves in our pelvis and doesn't have us roll to follow it again there's no judgment on that getting it to the ground is better than not getting it to the ground okay and then we're going to take that leg to the ceiling and place or place it on the floor and put the blanket over the foot of the shin we were just hugging in and we can play with the toes here too you know what happens if you think of lifting the toes away from the blanket and pulling the heel away from the blanket simultaneously you'll feel some stuff kind of activating the ankle and the lower leg what if we keep the heel pulling away from the blanket and we think of like retracting the toes and then we start to to take that heel spin it in spin it out let the whole leg follow it and then start to make our way from our back onto our belly and if you want to you can go straight from your belly back onto your back but you can just take a few times to just map that movement from your back to your belly and just get back on your back any way you want feel the heel move first let it spin the knee remember the knees got to come to the chest to the chest to the chest yeah good usually the second side's easier because it learned from the first side it learned the tips and tricks from that first side beautiful okay finish off with this last one awesome awesome awesome great okay we're going to take that blanket to finish off and come up to seated and so we're holding the ends of the blanket the Blanket's kind of going to act like a yoga strap so each of us is going to need based on our arm limb length and leg limb length we might need our blanket folded this way we might need to open our blanket up uh a bit more okay from here if you can tuck a bit of blanket under your heels and and you might want to fold uh I think the blanket will slide on the yoga mat even on a yoga mat what we're going to do is from here we're going to take our upper body and it's going to go towards the feet as the feet track out from us when either our upper body stops moving or our feet stop moving that's our end point and then we're going to fold back up tight into that ball okay now this is where we might want to take our inhale here kind of having our thighs block the abdomen so we get an inhale and stretch out the back stuff and then as we exhale Hollow from the pubic bone up to the throat as we take the Torso forward and reach the legs out long and again when either the Torso stops moving or the legs stop moving we're no longer rotating at the hip we're going to going to stop and then we'll inhale curl oursel back in exhale good inhale fold up exhale push into the resistance of the blanket might be that the elbows Bend and the arms fold up keeping the seal between the belly and the thighs as best you can good one last time inhale fold up exhale use the arms to pull you into the legs good you're going to relax the pull on the blanket keep that Seal Seal Seal and then we're going to inhale here and exhale roll up one vertebra at a time good just to finish we're going to take that in the opposite direction so we'll place the feet on the floor bring the hands beside the hips fingers could point in the direction of the feet they could point out they can point away from the feet so your shoulders and arms are going to dictate where the hands point the fingers point from there you're going to press into to the feet reach the knees away from the head the heels can come off the ground and we're going to lift the belly towards the ceiling and then exhale swing the belly back between the hands again good inhale pull the heels towards the bum reach the knees away from the head hands press into the ground swing the hips back between those hands again if your arms are shorter than your torso or your torso is longer than your arms you might need yoga blocks underneath the hands to get the hips back to the ground or you can curl forward a little bit no big deal one more time pull the heels towards the hands reach the knees away from the head and then we're going to come down roll to one side hand is underneath we're just going to press up onto the knees reach that top arm to the floor roll that top shoulder and hand in front gaze goes to the floor hips lower down we'll swing those legs around to the other side hand on the ground it's roughly under slightly forward of the shoulder press the knees into the floor lift the hips we'll take that top arm really lift those hips towards the ceiling think of getting yourself into like a rainbow shape here roll that top shoulder head so your gaze goes to the floor as you release those hips back on down just come to sit on your shins inhale those arms up wrap them around give yourself a tight squeeze and a great pad on the back lovely lovely work have a beautiful rest of your day