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Today, we're going to do a workout on the Avalon chair. Okay. I cannot hide the fact that I'm proud of it and I love the workout. Enjoy it with me. I put the handles on these or the springs on the handles to make it convenient for me to take them once I'm in position.
Yeah. Starting with the pelvic curl to mobilize the spine. [inaudible] placing the feet on that nice gentle curve at the top of the chair. I start in a neutral position. Inhaling and exhaling to Rolla feeling the wonderful mobility that this angle allows.
Inhale at the top and exhaling down. Finding the neutral position. Yeah. Floating. Inhale and exhale as you roll up through the spine. I don't want a fee and leeway. Inhale and exhale, and it all holding onto the springs simply keeps the arms in positions.
Inhale and again, exhale. We're gonna reach that straight line from shoulders through the trunk, through the hips, through the thighs to the knees. Exhaling, rolling down. Inhale and exhale. Feel how the feats bred on the curve at the top of the chair. Inhale, [inaudible].
Exhale, inhale, and exhale. Enjoying the mobility of the spine. Inhale at the top and exhale as you rode down, we'd go all the way, no to the semi circle going into that hype loaders. As we inhale and exhale from that extended position, it allows you to mobilize the spine. Inhale and exhale into the territory.
Sometimes unexplored, but important to keep the mobility of the spine in all ranges. Inhale and exhale. Explore that range. It's comfortable. It's well supported with the curve of the box. Inhale and exhale all the way down.
Inhale and exhale and rolling, but the inhale as a Shakti. Exhale. Feel how the sequence sinks like an anchor toward the floor. Inhale and exhale. [inaudible] [inaudible] is by show by X. Feeling the curve, bracing the curve of the box. Inhale and your final repetition.
Rolling up, feeling the energy, reaching out from the knees and inhale. Yeah, and exhale all the way down. [inaudible] you can place the handles again on the supporting handles and slowly ease yourself up. Yeah, into a sitting position. As we move into the roller and inhale, exhale. I've chosen to do a roll up with an extension of the thoracic spine, opening up the chest. Such a unique position.
Inhale as you roll up, exhale, allowing the feet to soften with this movement. Inhale. And as you roll down the feet, going to a gentle plantar flection to take up the space that DQ reaching over. Inhale as you lift up and exhale, ah, ah, inhale and exhale. [inaudible] yeah, feel the curve of the box as it supports the spine. Opening the chest. Inhale guys, do deco and exhale. Inhale and exhale.
[inaudible] long lines through the arms, the energy shooting out of the heels. Feel that curve in the back. [inaudible] yeah, take your time. Warming up the spine. You supported with the springs again, so unique in that we can focus exactly where the work should be using those springs as a support system. [inaudible] and from this position we move into the hundred reverse changing the position of the arms so the palms face down, we draw the legs into that table, top position, reaching the legs forward and [inaudible] the springs helped support you. So again, in this position the springs are assisting, which essentially allows you to go deeper into the abdominals holding a perfect shape of the body.
[inaudible] [inaudible] Huh? If you feel slightly imbalanced, allow the legs to come up higher towards that 90 degree vertical angle. If you can hold it, allow the legs to lower and lower and lower. Bending the knees and slowly sitting up giving your upper body erased. Shift slightly forward towards the front of the chair.
Placing the legs up on the chair we wrote down the neck should be just supported by the box and we do a gentle supported teaser, although it is very early in the session in this position, the teaser is well supported and does not strain the body at all. It is like a roll up. We get that additional extension of the back stretch of the hamstrings. You're supported by the chair and you're supported with the springs. Notice how when we lie down on the box, the neck is well supported by the curve of the box. Inhale.
Okay. As you roll up. Oh [inaudible] [inaudible] you may have to adjust slightly as you roll up, allowing the feet to go a little higher on that seat. Racing the springs on the handles, we prepare for the spine, twist supine. I'm also going to think ahead by putting the leg springs on the chair.
This is a wonderful piece of equipment to do your own workout. Everything is well supported and well placed. I allow my scapular to sink in between the chip, the seats of the chair and the box. I look the legs into that table. Top position, elbows nice and hot. I inhale to go over and exhale to center.
Inhale to go over [inaudible]. Inhale, reaching the top knee over the button, the shoulder girdle, well-supported. [inaudible]. Enjoy that rotation of the spine. Use the support of these handles.
It's a wonderful position and having that shape in the curve of the box and the curve of the seat to support the thoracic spine is a welcome, welcome, support and very comfortable. Excellent lower one leg and then the other leg we are going to now take the springs and do the hundred prep. From here. We exhale to come up [inaudible] we inhaled to slowly go down. We exhale doing it in this unique position where the hamstrings are working, the hip flexes are quite relaxed and the abdominals are working intensely. Feel the long line, the arms either holding a fist or an open hand, reaching forward.
No one [inaudible]. Yeah, is a screen shot. She can't stand the sound. [inaudible] [inaudible] she swallows and the advantages that the arms are working independently so you can add some coordination. Unique coordination to this movement. [inaudible] [inaudible] [inaudible] [inaudible] the oddity [inaudible] [inaudible] we now take the legs. Springs lose this to go into some hip work in yours is house soon. [inaudible] holding the handles for support. We go into the front.
Okay. See you mean that sound specialty [inaudible] moving the hills along the same horizontal line. You [inaudible] keeping the pelvis stable, the hips move independently of the trunk. Bring the legs up to a perpendicular position. Keeping the sacrum anchored. We take the circles. It is a great advantage here that the legs work with independence.
Spring. Exhale as you go down. Inhale, exhale to go down. Inhale, Tacoma. We reverse the direction and exhale [inaudible] exhaling together. Inhale, come up. Exhaling, inhale to come reaching phone. You can open the legs as far as you want and in fact, due to the shape of the chair, you can even go into slight hip extension feeling those hip flexors stretching out and we move into the helicopter.
Such an enjoyable and beneficial exercise. We do the reach of five in each direction, continuing in the same direction, so three to five repetitions. [inaudible] um, hey, notice how we go into that hip extension and changing direction. Made sure that the legs touch as they change. So you want to float, I hope.
[inaudible] [inaudible] we bend the knees and we place the straps on the handles. As we scoot down for the short spine, it is so unique to do the short spine on this piece of apparatus. Notice how the head sits right in that little dip so there's absolutely no pressure on the neck. [inaudible] conveniently take this reps and put them into our feet. We take the legs over. Inhale, exhale.
As you follow the line of the spring. Inhale the fetal secure in the straps. Exhale as you roll down. Inhale, bringing the legs across, anchoring the sacred and exhale and inhale, rolling up onto the shoulder. There's no pressure on the neck whatsoever. [inaudible] [inaudible], [inaudible], [inaudible] [inaudible] rolling up through the spine, reaching through the straps, holding the sacrament pelvis in place to get that wonderful hamstring stretch before the spring up.
Reaching towards the ceiling. We inhale, exhale, and bring the sacrum into place. Slowly take the straps off the feet and place them on the handle and roll over. That was a wonderful warm up for the spine. Good abdominal work. Beautiful articulation of the spine. We now stretch out the hip flexors and the hamstrings.
[inaudible] in the standing lunge position. Find a comfortable position moving the box out until your knee is above your ankle. [inaudible] feel the hip flexor stretching. It is so important to support with the abdominals as you move into the stretch. Sure.
Sinking into that hip flexor stretch. What are the light? Lost the kill three to five breaths. Place the hands on the box. Dorsey flex the foot, pressing the heel into the ground, keeping the back flat. We use the back extensors feeling the stretch of the hamstrings, holding it for three to five breaths. [inaudible] slowly lowering down again.
The abdominals are drawing the pelvis up, protecting the lower back and increasing the stretch for the hip flexes. An alternative position for the arms would be going up towards the ceiling. [inaudible] [inaudible] so we shot the shit still. Shit, bring the leg out very slowly. It's an extremely stretched out position as you change legs is well supported. There's no pressure on the knee whatsoever. Again, knee above the ankle.
Of course, this is so important to stretch these hip flexors. We tend to sit a lot and the hip flexors become very tight, affecting the good function and the good balance of all the musculature around the pelvis. An acting on the pelvis. [inaudible] read into the stretch, extending the back, increasing the stretch of the hamstrings, make sure the pelvis is square and level again, going down into the hip flexor [inaudible] [inaudible] remember the alternative arm position, which would be reaching up to the ceiling, increases that extension of the back flection of the shoulders and stretch of the hip flexors. Slowly coming out of the stretch. We prepare for some gluteal work. Take a moment to breathe, to smile and enjoy the moment me.
We set up for this position to maximize the gluteal work as well as the stretch on the supporting leg, the hamstring of the supporting leg. [inaudible] this is an advanced move, so please be careful. Support yourselves well and I assure you that you will enjoy the work in the Eh, grasping the handles, keeping the back very firm held with stable and we reach back and we reach back. Warming up that gluteal, the hip extensors, the hand springs [inaudible] Ah, [inaudible] [inaudible] after five repetitions, taking it out to the side, keeping it nice and high. Minimal displacement of the pelvis out to the side. Indeed feel the back work.
[inaudible] taking it nice and high, opening up the pelvis to feel the side of the hip. The gluteal and pulse is one, two, three, four, five [inaudible] and slowly square out the pelvis [inaudible] and bring it gently down to the floor. A welcome change to the other side. [inaudible] again, setting up with the trunk, feeling the stretch in the hamstring, setting the pelvis in place and reaching back and reaching back. Back five repetitions and then we take it up out to the side, keeping it high three and four and five taking it up, opening out that hip joint.
Five pulses, say three, four, five squaring out the pelvis, a loading it up and slowly bringing it down and lower [inaudible] math fee. We moved the box out for the pushups. [inaudible] the handles have been placed in a perfect position so that you can do a tricep pushup comfortably. You can see the risk is in an economically and economically correct position. Holding the feet nice and firm.
We lower the chest to the box and reaching out. No. Yeah, that's fine. Holding the position, feeling the stability, pushing the heels back and pushing forward and pushing the heels back and forward three and for five we now do the back support [inaudible] again, the handles in a perfect position to lift up, placing the feet on the seat. We lift up into that straight bridge position using the back extensors, the shoulder extensors, the hip extents, pinching at the hip joints to come down. [inaudible] oh that [inaudible] feel the joy in this work.
The depth of the work, the focus, this is meditation in motion. [inaudible] at the top for five counts. Slowly lowering and bringing it into position. I'm now going to move into the arm work using the support of the ladder. So, and now we're going into our own work, a wonderful arm series using the letter to gauge the distance from the chair, starting with chest expansion.
[inaudible] keeping the buddy absolutely stable and upright, using the triceps to keep the arm straight and close to the sides of the body. If you feel it's easier to use a fist position, that's fine. Or to use an open hand position. We now adjust the handle. No Way and moved to hug a tree using the letter for slight support.
If you need to move the letter in to make the spring slightly lighter, you simply move it towards the chair. If you need more resistance, which I got you will, you can move the letter out. The beauty of this ladder attachment is it can go out significantly further than the conventional ladder barrel accommodating for larger people toward the people and allowing us to gain more resistance in exercises such as this. Just the long arm position [inaudible] going into UB circles, feeling that full range of motion. Okay.
Pass me smile. Use the abdominal sip for support as the arms go up to avoid the springs pulling the back into hyperextension. I'm going to do six in each direction and we move into the opposite direction. [inaudible] [inaudible] ah, [inaudible] [inaudible] [inaudible]. Once we reached that open position again, we go into the punching.
Gotcha. And Ching slightly on a diagonal. Yeah, keeping the pelvis stable. Yeah. [inaudible] [inaudible] and now into the butterfly feeling that stretch across the arms across the chest. We reach over into lateral flection.
We go over into that rotation back into lateral flection and to center over reaching over rotation, lateral flection and back to center. [inaudible] [inaudible] [inaudible]. Inhale, exhale to rotate. Inhale, exhale to center. Inhale. Exhale, inhale and exhale to sink.
We step out for the biceps. [inaudible] [inaudible] we finished the arm work and we move into lateral flection. [inaudible] using the ladder attachment, do a side over on the latter. That such a beautiful movement to feel that arch shape of the body and we reach up on the inhale and exhale and one more good one. We reach up into infinity, reaching out, reaching out and give yourself a well-deserved stretch. [inaudible] allowing the leg to hang over.
You create an arc shape with the body. [inaudible] that I can say [inaudible] reaching. Fill the link, the hawking of the body. Not that I can do without doing express, Huh? Reaching out further, further that long lines and then two well-deserved stretch. My hands are tat bouncy y'all.
We move into back extension today. I chose to do two versions of the back extension exercise. The Swan [inaudible] we don't go too high. Here we are. Well supported. Inhale, inhale, and exhale. And inhale. We create the long line reaching up and back.
[inaudible] it's free. [inaudible] myself, go to my zoo. I can do self is [inaudible] and if you need more work, we do a similar exercise with the springs. [inaudible] take some breaths to regain your energy, regain the focus. We reach out, Ben, and stretch, reaching for and inhale. And exhale. Inhale, inhale, and exhale and inhale.
Excellent. Inhale. Exhale. Inhale. And if you've got one more in you, and inhale, exhale, inhale, and slowly, slowly. [inaudible] relax the arms. Relax the back. Yeah. [inaudible] and to finish off, we're gonna take a beautiful stretch.
I urge you to be very careful with this stretch. It is quite intense with the shoulders, with the back. You're well-supported with the barrel. Hold on. Use Your abdominals to protect the lower back. Feel how you open out.
Once you feel supported in the back, maintain the support of the abdominals. Keep the abdominals working as you gently relax the legs, relaxing, stretching the shoulders, creeping the hands slightly closer together. Okay. Breathing is not rejuvenating the body. Focusing, becoming one with your mind, your body, your spirit.
See this wonderful piece of apparatus that is served as a partner to you throughout your work. Slowly, very slowly. Ease yourselves off. Support the head as you glide off the apparatus [inaudible] and stand for a moment. [inaudible]. Stand for a moment. Feeling the solid base of your arms, the solid base of your feet, solid base of your whole being. Okay.
Take a big inhale as you gently bend the knees and an exhale. Collide the arms forward, floating in water. Inhale and exhale, and a big inhale scooping up the energy, scooping up the age. Hey, joining the hands and exhaling to the same thing. Thank you so much.
