so now we've really kind of worked with the front of this shoulder joint the shoulder blade on the rib cage some things like that let's take it into something that's a bit more loaded and has us moving so now we can kind of keep that keep that in us with some with some load so we're going to come to all fours and actually Rock yourself back so you get on your feet and kind of that first MTP joint and then if you're big toe especially kind of tolerates It You'll Rock back on bring your knees to the ground so although that point in your foot isn't on the ground anymore there's a a of it in space rather than being on the tops of the feet okay knees are a little bit closer together than what the hands are and what we're going to do is from here reach into the ground from the legs feet and the arms and hands so that the knees float off the ground and then we'll lower them back down so it's almost like we want to think of also that rib cage needs to move away from the ground and towards the ceiling at the same time the shoulder blades are getting a little bit wider and pushing down on the rib cage so it's like the rib cage and the shoulder blades high five one another if you will okay so as we push down and load into the legs and arms we want to think of the breast bone and the head moving towards the sky like they're helium balloons but the arms and the shoulder blades are reaching towards the ground and we're just going to pulse between knees on the ground knees off the ground a couple more times don't be afraid of not having the heels be straight or having one foot more forward than the other and actually play with that here so if you kind of set up so that your knees were exactly lined up your feet were exactly lined up I want you to let yourself be a little less um orchestrated so if you look at my feet which are terrible right now in terms of there's been no pedicure and there's been lots of trail running so Band-Aids and blisters calluses so you know there are not they're they're I'm not trying to have them be squared up so play with you know where they are and what action really has your system feel like your upper and lower body um coordinate together it's like when you've danced with a really good dance partner and things just agree but and we've all had those Dan Partners where you're dancing and it's like it just feels like you're fighting one another okay and that's the same with the upper body so maybe the hands don't need to be fingers forward hands on the same plane you know let them shift and figure out where they need to be that the lift and lower of the knees it's like the core and things just coordinate we don't have to make them happen that Mak sense okay and then once you find that sweet spot for yourself just do like three or five here notice in that sweet spot like how your breath responds how your face responds what's happening for you one more okay good and then let the tops of the feet find the floor sit back onto the heels okay and then we're gonna sweep the hand behind and reach it out sweep behind reach it out sweep behind reach it Forward sweep behind reach it Forward sweep behind reach it forward so the hands come to where the hands come and we want to keep the hips back and down towards the [Music] heels you might find that once the hands come to wherever they come to you want to slide the forearms under you and rest them on the ground okay straighten those arms walk them back towards the knees shift your weight back towards your heels or up to tall kneeling okay we're going to come back to that quadruped and this is what we're going to play with so we played with just lifting the knees feeling how that feels so that's where we're going to start is where we lift the knees now I'm going to shift my weight to the right so I'm going to pour more weight into my right arm and my right leg and then I'm going to shift back Center come down and rest okay now make sure that the shift you may have to move your hands and or feet and find a new place for them if when you go to shift the shift looks more like this okay the the the shoulder and the hip as you pour weight into them ought not topple so I've got more weight through this right side but I haven't toppled does that make sense and you'll feel the difference when they start to topple because it won't feel secure and you'll know you're on the right track because when you shift that weight your brain starts to be like oh I could take a left hand or I could take a left foot off the ground Without You toppling so again kind of play with the placement yeah go ahead and unmute yes well here's here's the other thing with bird dogs that doesn't get taught with bird dog most of the time most of the time when it's taught they're like do whatever you want with your foot right the problem with that is is that you don't have an anchor so in bird dog if I set up to bird dog and I'm here my brain is like I don't think we're going to lift an arm and a leg like I I don't have an I'm not I don't have a secure anchor through my lower body but if I'm here and again I get that MTP joint all of a sudden it's like oh okay you want to lift an arm and leg all right because you have an anchor if you're just on your knee it's like it it can't secure itself and maybe if you've got um like I've had people that that their big toe is longer than mine The Joint like isn't going to tolerate having the foot tucked under like that and alternative that works really well is if I use my yoga blocks I'll go this way so you can see the bottom of my feet if I go this way then I don't need my toes on the ground I'm going to get on my MTP joint here right so now I've got something to Anchor through through that leg this hip sets up a bird dog now all of a sudden becomes like it's easy everybody has the hip stability if you can stand up if you get locked into that MTP joint there's no problem with a bird dog it's not something we have to let work towards but often it isn't actually set up very well so we're kind of set up to fail can you yeah you see that um so like yeah the edge of a yoga block the edge of a stair can create the same kind of effect if you only have foam yoga blocks because they're like more squishy so sometimes that doesn't give the MTP joint kind of that that it needs to figure to figure it out um so if you have a a stiff big toe or you know Toes that don't tolerate that um pressure on them this is a great option yeah okay super question uh and yes it it that that weight shift then makes a lot possible because everything more more everything we are doing isn't because we're weak that we can't do it it's that we haven't our system hasn't figured out how to shift the weight when we do some stuff with that goal of I am working how my whole body coordinates these weight shifts all of a sudden things like a lot more becomes possible than thinking this is weak or that one is tight or anything like that yeah so then we're going to go and if you haven't do some of the weight shifts now to that other side so we were working weight shifting to the right so now set up and weight shift yourself to the left and again play with finding and you might not be there yet that place where it's like your brain is like okay yeah I could lift a right foot or a right hand off the ground and get enough weight into that left side without toppling and sometimes too it's not about being static so remember last month when we worked with like spinning the mtps so this outer aspect of the thumb the first MTP in the foot because we've got the six got a splinter my finger that I can't see but I can feel when I put it down on the mat so the spinning of the MTP joint also can make the weight shift a lot clearer a lot [Music] cleaner and when you spin the MTP joint there's weight through stuff so it's not like you're going to see the leg doing this it's subtle it's subtle it's like puts enough tension in the system for the brain to go the ankle is set the knee is set the hip is set yeah just kind of work with it for another second play with spinning those mtps all right so from there you know weight shifting and staying Square to the floor is again going to be a different kind of feast than if I up into my hands and knees and I weight shift and then I keep spinning spinning spinning so that I pull myself through spin spin spin and then I pull myself back through so your shape won't necessarily look like my shape I want you to find the shape where you shift the weight to that side and if you kept going and kept spinning where does your brain what's the what what does your brain go this is possible and it makes a shape and also notice when your brain you like stall out and your brain's like there's nowhere else to go and just kind of be there for a second and go what if I do spin both MTP joints or the outside of both thumbs or what if I look like you know we lock ourselves in lots of different ways and the other the other one too with the MTP is I could have this under my foot but the other one is that you might want to try with the foam blocks because this is where the foam blocks work well is getting it underneath the tibial Plateau so as I'm here and I do the weight shift all of a sudden oh right like this becomes a possibility where I'm weight shifted so try working with that too find the weight shift and then what does your brain want to do where does it want to put that leg that's off the ground does it want to go behind the leg on the brick does it want to come in front does it want you to come to this side and then go to the other side and unweight the side you wait you shift it into right you might get here shift weight into this side and then go actually now I want to that side and now I've got space to go somewhere so just kind of just play with it see what your system does okay let's give us another minute to play with that weight shift where you go with it and then make your way into your back now we are going to use our yoga mat on our back by just rolling it up so we just got a tube pool noodle works too it's going to come on the ground so you could place your pelvis right up uh next to the end of that roll and come back so then your low back head legs are out long so this is one kind of option you might find that you want to put just a little bit underneath the head you might be good I'm good here if you wanted um because this kind of has the arc you know where where ex you know expanding all here I could set this up so that it's hitting me kind of bra strap area and come down okay final one is this could be this way and we have the bottom edge of the shoulder blades just on the high point of the Roll actually yeah the bottom of the shoulder blades on the high point of that roll and the arms are out or the arms could be on the hips my upper arms are resting on that roll so this would be another kind of variation this one's going to give you less kind of here but more here so just depends what you want and what you feel legs can be out long they could also be up and you could tow heel out and rest the thighs on each other with the heels being out more than the fall of the foot the feet being set out further from the knees and as you settle into the shape that you want to finish your practice in today maybe swallow a few times just relax any tension in the throat or the jaw you relax the muscles around the eyeballs and the eye sockets cheeks the lips the gums let your attention just expand the ripples of a pebble going into a pond e you can stay here propped as you are or if you want to finish completely in chiasa just quietly roll off of that prop onto your back e e e and bring your attention back into the room sound of my voice the contact of your body on the surface you're resting on maybe the point where there's the most pressure be a sensation of nness or tingling and start to bring movement back to the body that might be by way initially of wiggling fingers and toes rocking the body part side to side taking your time we'll make our way onto a side use a hand and arm to press ourself up to a seated position take a second as you find a seat feel the pelvis and the legs firly rooted and supporting you on the surface you're on you inhale the shoulder blades come up to the ears exhale drop them down Palms can rest on the LA or come together to the left of the breast bone shant shant PE