I want to um encourage us to play with this idea that the shoulder isn't like where the arm where the armbbone ends here. I want us to play with this concept that the shoulder is where a collar bone, an armbbone and a shoulder blade meet. And a a a quicker way to move the arm or a more kind of accurate way to move the arm that has the body be part of it is to move our collar bone. So, we've played with before with this idea of a googly eye and the collar bone and like our collar bones can uh we call this pitch up and down. Okay, they can yaw like this end can yaw but also this end the end closer in can yaw and they can also roll. So this this end can pivot up and down or laterally pitch we could call that. So if I want to of going to catch a ball. If I don't worry about my collar bones and I just go to catch that ball, feel how that is. The arms kind of go one direction and the the rest of our body kind of goes in another direction. But what coaching rugby has really taught me is I'm going to and what I um use as a way to instruct the players and it's also really worked well skiing for me because the the poles are coming from my collar bone. The pole placement is coming from my collar bone rather than a hand reaching forward. So thinking about now catching that ball, but my collar bones are what are going to put my hand out to catch that ball. And do you feel how now there's more of us kind of participating and moving to interact with that ball versus hands out to catch the ball. So today we're going to think of coming from this space of collar bones versus hands. I also want us to conceptualize and we've talked about this once before I think but like the chest muscles they attach onto the ribs and then they fan out. So they're wider at the rib breast bone attachment and then they kind of narrow towards the armpit and then there's a twist and it attaches to the armbbone. So this you know bit here this is the the twist. And so if I think of like catapulting my arm back to throw something, there's a a point where the the chest muscle gets taunt. Okay, I want us to play with that a little differently. And instead of thinking of when I reach that arm back, instead of like a a linear motion that stretches that twist, I want us to think of there being a spiral letting that twist happen. So it's subtle, but there's a a a roll in the upper arm, lower arm, and hand that happen that again then when I release it forward is more of a lasso action versus catapult back, catapult forward. So just play with each of those on your throwing arm for a second. This idea of catapult and this idea of a a lasso to throw. also bring in okay collar bone is what is going to move the hand. So when I go back I'm thinking collar bone back collarbone forward letting that last action of the arm kind of happen. So for throwing overhead athletes, um I think of this in the uh throw in or line outs in rugby that it's much easier on our system and we get a crisper throw and more accuracy if instead of going back and kind of going like this, if I take that ball back and then I let there be a little bit of a lasso action or spiral of especially the humorous bone. Okay, we want more spiral there and then whatever happens happens out at the fingers. I don't want to think of the forearm and the fingers as being generating the lasso. It starts up here, collar bones. So, they go back, but there's a there's a spiral. Same with the upper arm. And there's a a much crisper snap to the throw. So, we're going to work with those ideas today and some different positioning. Okay. So, a way to just get those tissues warmed up, work with that idea of lassening the arms, and then we're going to with some restorative stuff. You could get a ball. You could use the yoga block. Okay. Now, this isn't just a movement of the arm. The body is also got to make space for this to happen. So, again, think collar bone. And I'm just going to start to I'm just going to start to take the block around and up. Around and up. That lasso action is what brings it up. Okay. I'm not trying to do a circle. I want to keep things closer to my body and there be a spiral action of the arms, a a tighter circle, not uh as big a circle. And if the block drops, that's okay. Could go the other way. Again, we're going to let our body move. Then collar bone. Okay. As we spin that around, you'll go both directions. There's definitely going to be a direction that is easier or more favorable, easier for you to coordinate. Okay? And then you're going to try the other side. Again, let your system kind of decide which direction it wants to go to start for you to feel that [Music] coordination. But the body, it's not just the arm moving. The body is moving to facilitate making space for this guy. So I'm not holding the block. It is balancing on my hand. Caller bone. and go both directions. It's definitely not something that you can be too cerebral with because you won't move your parts out of the way to make space quick enough. You got to let yourself feel and follow the feel and flow. Okay, that's just a great just kind of total body uh warm up. So, if you wake up and you've got kind of a kink in the neck or whatever, whatever, this is a great way to get things rolling and and going. Okay. Then we're going to grab a chain. Again, I could play with that with like if I I play volleyball or um baseball, I could, you know, play with that ball on my hand instead of a yoga block doing the same kind of thing. Okay. So, chain And I like to bring it around the elbow end of the humorous or upper armbbone. And then I I grab it so that I've got it taunt enough. Okay. That I'm holding here. So now with the the chain on, we're going to play with that idea of the collar bone and the throw. But here I can really feel the collar bone and the humorous creating the lasso. Things will loosen up. You'll tighten up again. So that lasso action with the upper arm. Okay. Then we're going to switch sides. Again, I find it easiest to get that humor elbow end of the humorous in there. And then I throw it through this side. We don't tend to throw throw with. So, actually, you're going to stay throwing with this arm, but this is just going to give us we still are lasting with the other arm. So, even though I'm throwing with this arm, it's still going to be a collar bone back, a movement of this humorous bone to make space so I can move into that space with this other arm. Throw And just playing with what you do with this humorous and which one has this side of the body rotate around cleaner so it feels better because the two halves we want them working together for things. Okay, having done that and kind of clarified a little bit of that humorous movement, come back. Just do a couple each direction of that. Oops. Spin. I find the foam blocks are too light. So, I do like something with a bit of a bit of weight to it that way. There we go. There we go. There we go. There we go. [Music] Okay, I'll let that go and we're going to come to our single chair on the yoga mat. Okay, hands come onto the chair. You might find that you like keeping the down arm or the compressed side arm more to this front corner and your expanded side a little off. Some of you might find this feels good on both sides. I I like to come a little forward with that expanded side. And I'm going to find uh my plank here. Okay. Then work into the power pads of my foot, my hand. And I'm going to find my down dog. So find the placement of your feet. Just move between plank and down dog. And you might find that the expanded side, think of that collar bone moving forward and the compressed side, that collar bone pushes back, can give you some nice space. So, next time you find plank, then we're going to drop the hips, reach through the power pads of the feet, arms just keep pressing into the chair, and we find where we get kind of between the power pads of the hands and the feet in this slightly up dog. Find plank. Okay, from plank, we're going to move the compressed to the center of the chair and then reach that expanded hand up to the ceiling. Okay, we're going to drop the hips and then lift the hips. Arm reaches over. So, we think of like creating a [Music] rainbow, bit of a hammock. Rainbow bit of a hammock. Okay, then we're going to spin back to center. Put that other hand in the center of the chair. Go to the other side into that side plank. Okay, again here. Drop the hips. Hammock. And then lift the hips. Finding rainbow. And then drop the hips. Lift the hips. One more time. Drop the hips. Lift the hips. Bring yourself back to plank. And Back to a down dog. So weight is mostly in the the legs. If I were to take the arms off, I would just shift a little bit more to get more into the legs. Okay. Play with finding an up dog where you feel like you've got equal leg. Well, more like 7030. 70 legs, 30 arms, and they're meeting at the hips. Okay. Then we're going to bring the feet a little closer together. So that when I remove a foot, I've created a triangle between my hands and my foot that's on the ground. And I'm going to reach one leg up. Okay. Bring that leg back down. Find a bit more of kind of a warrior three. The hands are on the chair. Okay. And then hand in that center of the chair. And we're going to find a half moon. Allow the stance leg. Think of trying to like you're trying to pull it up off the groundoop. Fold it into yourself. As you find that half moon, you could bend that top leg, bring it back, find it with the hand, and then work the power pads of the feet and the hands. It's too far gone. Feet and the hands to find this balancing half moon kind of moving towards dancer idea. And then you're going to fold up. Bring yourself into a chair pose. Release the hands. We're going to come all the way up. Okay. So, coming back, find that down dog. That's kind of 70% lower body, 30% upper body. Slide a little bit. myself slide until I find the wall. There we go. So, 70% lower body, 30% upper body. You're going to bring that other foot kind of the middle of the mat so that we create a triangle between the hands and the feet. Find that three-legged dog, bit of a standing split with hands on the chair. And then you're going to shift your trunk forward and parallel with the floor. leg comes down into more of a warrior 3 kind of shape. And then from there, fold up that top leg. Start to find half moon. Don't stay totally anchored through that bottom foot. Let the leg fold up a little bit. Find where you've got to have pressure in that foot to let your hip do the work of balancing you and holding you here. And you might again come around and grab that foot. If I lock out this leg, it becomes a foot ankle kind of drill, not a hip drill. So, get pressure into the foot. Let the shin pitch a little bit. So, now the hip does the work of the microbalances. Okay. And then find your way into chair. Bring yourself back on up. Okay, we're going to grab our second chair. Our first chair and place a bolster on them. If you don't have a bolster, you're going to uh use some pillows and you'll place uh two yoga blocks like or one yoga block probably two actually. You'll use yoga blocks here and you could put a towel over them, but that'll be your base. And then a pile of pillows. Okay. I've got a bolster. So, I'm going to place my bolster. And then I'm going to place my blocks. Okay, first things first. I'm going to come over, sit near the front of that chair on the bolster. Okay. So, I'm on the bolster straddling it and I'm forward in the chair so I don't have the chair back hitting the backs of my thighs at all. Okay. Then I've got my yoga blocks. This one creating this elevated surface here. I'm going to lay my belly forward on them. And then I've got some space between the end of the bolster and my chair back. I could clasp the chair like I am, letting my elbows drape. I could bring my hands down onto the legs this way. Okay. I could reach in the space under the bolster between my bricks and hug the [Music] bolster. I could do that something with one arm and something else with that other arm. You could also reach the chair back behind you somewhere along it. Ultimately, you want to put your hands in a place where you don't feel uh congested in the shoulders or the neck. Okay? And you could have your head turned to one side for some breaths. And then make sure you turn your head the other way for some breaths. You want to feel like you got space for your shoulders and space for your neck. So, I'm going to take the leg closest to the camera and I'm going to drop that femur. So, I tuck the the foot back behind me so that my femur can drop more to the ground. My other leg is still where it was. So, my other leg's in this position. The leg closest to you guys is in this position. So, I've got one leg moving towards extension and one leg in more flexion. And again, then you're going to do some breaths. Turn towards that drop down leg. And then you're going to take some breaths turned away from that Drop down leg. Okay, keep your head turned where it is, but you're going to switch your legs. So, the leg that's down is going to come up, and the leg that's up is going to come down. this front leg too. I could I could be resting on one of the like on the chair, have my heel up on the chair leg or my heel up on the crossar, the ball of my foot on the down leg. like on the leg of the chair. You you want to have it where the legs it feels like there's space in your hips, but where your feet are placed that there's it also creates a kind of a securess. Okay. And then you're going to turn your head the other way. Switch this way. Okay, then we're going to I'm going to remove the blocks. I I might keep one here, actually, and I'm going to move back towards the the back of the the chair seat. so that when I come down, I'm more flat on that bolster and I can drape my chin off the end of it and the bolster is between my legs. So, I'm going to wiggle my feet up again. I might find kind of a chair leg that I can use or I might just keep my feet flat on the floor. But where the the legs are really into flexion and up towards the head and shoulders. Okay. Play with where you hold the the chair. Again, again, find a spot where it feels like you get length through your spine. You don't get into a traffic jam in your neck or your shoulders. Okay? Okay. So, there's lots of lots of options. We're going to take some breaths here. And then again, you're going to keep one leg up forward and take one leg back. Now, the chair back itself will limit where you can get that leg to. You could turn the head to one side or the other. Okay. Okay. Then I'm going to bring the other leg back. So both legs are back now. Okay, then I'm going to keep that one leg back and move that other leg forward again. Two more breaths here. Okay. Then bring that foot up. Going to press oursel up. We're going to take that yoga block. if you've got a bolster and it's going to come down to the other end of that bolster now. And then we're going to have one yoga block. So really that bolster is supported by those two yoga blocks. Okay. So I'm sitting on that one end. I'm going to lay right down over it. And I can wrap my arms around the bolster in between the chairs. And then play with what you want to do with the legs. You know, do you want one forward, one back? Do you want both of them back? You want to have the legs someplace and the arms someplace that as you're breathing here, there is a a sense of the back body expanding and the air getting all the way down to the pelvis. Do you feel the areas of the kidneys? It's like we're we're getting the creases out of the back of our shirt. And then if your hands are down below you in some way, I want you to reach them back to the chair back behind you. for a few breaths. And you could have one hand back and you could work one hand onto the chair seat. and you might turn your head towards that front to look at that front bicep. Okay. And then you're going to switch the arms. So, one comes forward and one comes back. And you're going to turn and look at the bicep of that front arm. Okay. Then you're going to bring both hands onto that chair seat. Push yourself up. Keep the the hips down. So we come into a bit of uh back extension here. This is where I want to where I like to use my ladder because then I can bring these hands up higher and it's slightly different. We could try it here. Put the forearms on that chair back and think of reaching the elbows towards the back of the chair. And you'll feel how that puts a different kind of direction or extension into the cervical vertebra. And you can kind of play with keeping it cervical and less lumbar or letting the lumbar really go. I like to kind of work the lumbar the other way. And just keep that extension cervical. And then take a couple of breaths there. Okay, I'm going to walk the feet forward. So, this is where we're going to go next. You can use one chair. I'm going to show it with two. um just because I think most people aren't going to have a yoga chair that has no back on it. Although this folding chair works too. I'll show you both ways and then you can decide which way based on the chairs and props that you have um is the way you want to go. Okay. So I have to move these guys. And then I'm going to put blocks on this side of the chairs because my chair seats are have a slightly uh slight height difference. Put my felt pad on this one so that they even out. Okay. And then you're you could use couch cushions. Okay. You could use some folded blankets, folded towels. I'm going to use one pillow at the bottom. I find these kind of uh squishy. So, I'm actually going to use a blanket as well. I find these blankets have a bit more structure to them. So, the blanket just is a little bit firmer. the height of that. Okay. So, this is my setup. Then what I'm going to do is come over here, feet on my blocks. I'm going to sit on my chairs. Okay, sitting on my chair edge. And you're going to have to scoot your butt forward. start to lay back. The feet don't stay on the block. So, the feet are going to have to come off the ground. Not too far off the ground. Slid off. So, I want my shoulders to hit the bolster and then my head kind of hits the blankets. Okay. My feet are going to come up in the air and then I can hold my chair legs back. However helps me stay balanced. Could keep the legs here. Okay. Could keep one leg here and take one leg towards the floor. Okay. You can kind of play with the shapes that you make. So, because of the two chairs I have, I don't love the front of this one. Folding chair really tips up. So, I'm actually going to come off of this. So, the easiest way to come off of this, I As I hold the chair, I let myself slide off the chairs and then come to the side to evacuate. So, I'm going to show you the setup with a single chair because I I like that better just based on the chairs that I have. This chair seat is a lot flatter. So, I find that whereas the other one, it really kind of goes up at the front. So, then it's kind of pressing into uh my back. So, I don't need the uh felt pad on this one. So when I use the single chair, I find I go side saddle. Okay. I bring my legs up and hook them on the back because that keeps me balanced and I can control my descent really easily onto the backs of my shoulders. So the bolster is under the shoulder blades. Okay. And then my head, you know, waterfalls off that and just it's kissing the the blanket. So I can keep my legs hooked here like this. I can work the chair legs and my arms to you know, a little bit more lift through that sternum. Okay. And I can I can work that a little bit. I could bring the balls of my feet onto the chair back. But you want to make sure that you're pressing because if I am not pressing onto that chair back, it'll the chair will start to come with me, which again is fine. You'll just waterfall off the prop pile. But so keep a ball of the foot pressing into the chair back and then you can work some different positions. Okay, I can keep one foot on the chair back and hook one leg. I could work one leg underneath or to rest at the knee on that chair back and be pressing back. Okay. But the the top of my pelvis is still on the chair seat and my shoulders are on the pile of props. This is a a a bit more of an inversion than simply getting the hips up onto a bolster, which in springtime can be following winter. um can be very nice and very grounding. So the forward folds we did on the chair also grounding, calming. Same with this type of inversion. Okay. And then from here again I can just press into the feet. So my hips slide off. I can come down. Now my pelvis is on that bolster and I'm choking myself because if I've got a hood. There we go. I can keep my feet on the chair back or I could bring my feet to the chair seat. Now I'm slightly less inverted. I've got different supports. Could reach legs over that chair back or again simply rest them on the chair arm. I also like Doing lot of away from me. So, I've just tucked my feet through the chair back. You can also I don't I don't like like that kind of hits on the wig back a little bit so it's more on my heel or up a little bit. That could work. Just keep my legs chair back. stand. And I again, I like to just roll to one side off of that pile of props and take my time pressing myself up. Okay, we're gonna use this setup and do one more. We're going to scoot the props out of the way. Keep the keep the chair. You might make a little bit of height for yourself with the yoga blocks so that your pelvis is on something and the the weight of you isn't on the tops of the feet or the the shins. Okay? So, set up your yoga blocks at a height that lets you fold the legs up underneath you without pressing the front of the shins, top of the feet, that things are comfy back there. Okay. Then I'm going to place my bolster through my chair back. Maybe move forward. use my [Music] pillow that up and just reach back onto the chair back. So, We've got the inversion. We're just flipping it the other way. It ought not feel like there's like a hinge point anywhere, but that you've got this nice sustained kind of arc from the knees all the way up to the armpits, elbows, throat to pubic bone. And As you're breathing in and as you're breathing out, there's some movement happening. So, the prop placement isn't as isn't an exact science because, you know, depending if I had one less block underneath my bottom, then that would change, you know, the bolster placement and the pillow placement, you know, change where the back of the chair hit me. So play around a little bit. Give yourself some time and space to build the pose up from the ground up. I just wanted to give us some options today where we could use the chairs and get up off the ground and maybe find some different positions and degree of ease. Try to do things in just like a child's pose orientation on the on the on the ground. Let yourself roll shoulders, torso off to one side to raise yourself up. And then slip the props off the chair. And we're going to move that chair in front of us. To finish, you could take the legs out straight. You can leave them in this folded configuration. So, you decide. You're going to nestle that chair up to whatever degree works for you. And then we're just folding over the bolster. You could turn the head one side or the other. You actually might want to move the the chair more forward to give yourself a little bit more space. But now the more forward you come, if the legs are folded, the more pressure will come to the knees and to the tops of the feet. And then as quietly as possible, you're going to transition from the seated forward fold out into shabasana. Then become aware of the sounds of my voice sounds you're in the sensations the body surface it rests on pressure to wiggle fingers and toes. bring movement back to the body, maybe stretching out long or curling into a ball or rolling a body part from side to side. You'll make your way onto a side and then take a moment there before you press yourself up to a seated position. Just take a second and feel yourself in that fetal position. The top half of the body resting on the support of the bottom half of the body and find a seat. Feel the grounding and support of the pelvis and the legs. Take a moment just to take in the sense of verticality through the spine, shoulders and the neck. Maybe you bring the palms together, thumbs just before the breast, just to the left of the breast bone and mudra. Breathing in with a sense of ease and out with a sense of gratitude. Home peace.