We're staying here for three whole breaths, noticing with each exhalation that your body's melting deeper into this spinal extension. It's called this back bend. Begin to mobilize. We're going to wrap the elbows in slightly and actively lift the elbows as if we're sending them up and overhead. You're going to allow yourself to look back behind you, and this is going to cause you to create an even greater backbend. For some people, it might even mean their head touches the floor. You're going to take an inhale in this position. Then initiate by lengthening through the back of the neck and dropping the ribs down as you're going to curl up and look up and over the knees. So this is a flexing through the spine. Hold for a breath. Then lengthening and laying all the way back down over the ball. At the end of the range, you're becoming active again as you look back behind you and lift your elbows to the wall overhead. Take a breath. And drop the chin and flax. Inhale. Exhale lengthen. Inhale to stay. Exhale to flax. Yeah. Then it's going to lengthen through the spine until it feels like it's sort of straight and you're pressing your pelvis into the floor. And and seeing if you can press your pelvis down enough. Brace through your abdominals to the point where you almost lift off the ball. It looks like you're not doing anything, but you're actually working quite hard to stabilize through your torso. Here. From there, you're going to hold this position. Take an inhale to prepare a slide your right leg down the floor. On the exhale, you're going to drop your ribs. Lift your right leg and curl it. Sorry. Squeeze it towards you. Draw it towards you. C Stay flexed up. As you lower it down, you're going to lengthen through your body. But try not to fully rest on the bowl. On the exhale, slide the ribs down and lift that leg up towards you. Again, inhale to lengthen and lower it down. Exhale to flex. Squeeze your thigh. Drill that leg towards you. Inhale to lengthen. You're then going to bend that knee and come into a flex position, open the knee up and out to the side, trying to stay square and stable on the ball. You're gonna slide that leg down the floor, keeping it laterally rotated, so keeping the thighs spiraled out to the side until the leg is completely straight, then bring it back through into a neutral or parallel position, and then bring it back up into a bent knee. She going to open it out to the side, straighten the leg and keep it laterally rotated, spiral it through. Parallel and then bring it back into a bent knee one more time. Inhale to open and slide it down. Exhale the spiral through parallel and bend the knee. Let's take a break and lengthen up and over the ball, stretching out through the abdominals and drawing the ribs up. Take a nice big breath. Exhale. You're going to come back into that flat back hover position again, sliding your left leg down the floor. Take an inhale. Exhale Drilled out left leg up as you slide the ribs down and flex, being careful not to pull on your head with your hands. Your hands are really just there, supporting the weight of the head but not pulling on the head at all. Flex up. Squeeze that left leg towards you, really lengthening through the back of the leg by keeping it nice and straight. Inhale to lengthen. Exhale Flex drawing that top lead towards you one more time. You gonna flex pull that left knee up. Lower it down. As you lengthen through your body. Slide that leg into a bent knee position. As you curl back up into the flex position, open the left knee out to the side. Slide it down the mat. Keep it laterally rotated until it's fully straight, spirally through neutral or parallel, and bring it back towards you. Again, you open the knee without letting this other knee open up to the side. You're really want to counterbalance that leg. Moving one more time. Open the knee, Slide the leg. Straight bring it through neutral and rest, laying back down over the bowl, taking a nice big breath into your abdominals. Stretching into extension. From here, it's going to curl on up. Lift yourself up onto your elbows. Remove your bowl. Come to laying down, place it between your ankles. As you lay down on the floor, haven't quite finished with the abdominals yet? We're going to work more in a neutral position again, placing your hands down by your side, stretching your fingertips to the end of the mat, taking an inhale to prepare. On the exhale, you're going to squeeze your bowl, brace through your abdominals, press your pelvis into the floor, and float your legs up to tabletop. From here, you're going to inhale to prepare. Exhale to squeeze into the bowl and just holding the squeeze again. It's one of those exercises that it looks like you're not really doing that much, but it's a lot of work when you're the person actually doing it. Inhale to prepare. Exhale squeezing that bowl nice and firmly. Notice how when you activate into the Bold and you're using your inner thighs, it actually changes the intensity through the abdominals as well. We call this midline stability. The ability to really stay connected through the center of our body, it really is directed from our core, helps us with overall stability. Inhale to relax one more time, squeezing into the bowl and holding it for three, for two. Number one and release. The tension was going to grab ahold of the Orange Bowl, place it in the backs of the ankles as I flex my feet as I come into a laterally rotated position. My knees are nice and wide. We call this the diamond shape through the legs. Inhale to prepare, exhale to squeeze into the bowl. Now when I squeeze into the bowl through the backs of my ankles, I'm also actively trying to open my knees, so I'm using my hip muscles to do that and relax. Exhale. Squeeze into the bowl and hold the position. For three, for two, for one and relax two more times. Squeeze into that ball. Try and open your knees wider, for two, for one and relax one more Time. Squeeze that ball. Open the knees for three, for two for one. Relax, spiral back to parallel and point through the ankles. Just need to adjust the position again. We're going to squeeze into the bowl. Bracer abdominals and send our legs out onto a diagonal. Now only go as low through your legs as you can. Maintain good connection through your pelvis and the floor, trying not to let your lower back pull into an arch. We'll do that four times. You're going to squeeze the ball and press away and hold for two for one and pull it back in. Take a breath, squeeze and press for two for one and release one more time. Squeeze. And press for two for one. And we're going to repeat that same sequence in laterally rotate it so flex the feet, open the knees, stay for a breath. Brace and press out and squeeze into the bowl for 2 for one and pull it back in. Squeeze and press for two for one and drawer back in two to go. Squeeze and press for two for one and pull it back in. Take one more breath and press for two for one and draw back in spiral. Back to parallel. And take a break. This is going to be a 10 minute nap lobby series. She's gonna start by laying down on that. Probably Larry, my awesome model. Yeah, you don't have much room that they have in that. That's OK. Yeah. Excellent. OK, so we're going to begin just with finding that beautiful table top, like, so you find the neutral pelvis.