Day 10 - Fitmas All is Calm Restore and Release - Restore your body - Relax your mind.

is my pre-recorded um turn the music on pre-recorded oh wow that's loud um restore and release so yes hopefully this will get you what you need uh for your body and your soul right um it is a chill time the last time we did this uh at the end of last week's class we focused a lot on the feet and other parts but I wanted to to uh make sure that we tackled other parts that body um [Music] required participants were experiencing so that wasn't the right terminology to use but uh the request was glutes hips and then shoulders so we're going to tackle that today tools that you need for this class um I have two kind of squishy they're called yoga tuneup balls um they're in this because you can utilize them uh with each other or you can separate them and go one at a time so I'm going to start with that and we are going to tackle the glutes right away but I also want to tackle the calves so we're going to start with those um first and I have um in addition to the yoga balls we have the foam roller and then of course um the yoga block so if you don't have these items that's okay just do the best that you can most people have tennis balls or some kind of ball laying around the house so go ahead and grab that try and find it um so that we can tackle these body parts um let's get started I'm wearing my pj pants cuz it's cold that's my Christmas outfit for this class um I'm going to bring my tools with me also if you need a mat feel free to grab that as well let's start with the [Music] calves and I still have my elf socks on it's cold we did an lfu workout today and it was oh it was good stuff all right I'm going to roll the entire length of my calf just one at a time and my foot is down I might need to take these pajama pants off I have my tights under underneath don't worry but um they're catching it's easier when you're not layered to do this for work right and I'm just taking and doing some reconnaissance trying to find where it is that I'm stuck yes cuz what happens is if you don't know your tissue or your musle they kind of come together and then pull apart okay the system works that way and it's a bunch of chemical reactions to make that happen connected to your brain and your nerves and it's a fabulous and fantastic system however on top of all those muscles is what we call fashion okay let's switch to the other leg you can go [Music] single a the fascia is the tissue it's a it's a thin layer of tissue on your entire muscular musculature okay and if you've ever cut any kind of meat um forgive me for the vegetarians that are in the room um it's the white stringy kind of netting that you see on top of meat at times that's all over every part of us we're surrounded by it and sometimes it can get what we call matted where instead of flowing nicely over top of the um muscles it gets stuck and actual crystals form and not fesia so what you're doing right now is working that out and sometimes depending on how matted you are it will determine how painful it is go ahead and stack if you haven't already yeah so we are doing the work to get [Music] unstuck and I found several spots that are stuck it's even sometimes a little crunchy that's the crystals that have forms okay I'm going to double up one on eer side and just work it got to love the P right that's how comfortable I am right now and then a little side to side don't forget to breathe good any other areas that you feel like you went over that just need a just a little bit more attention take it right now good okay now that we've tackled that portion we're just going to roll one leg at a time so just take it to the side and we're just going to roll all the way up just to see if there's any particular area that is talking right now to you loud and clear saying you need to address me good and then once you find a spot just a little back and forth yeah and then we're going to go all the way up into the insertion point where the hamstring meets the glut nice and high where your seated right on top and again just rocking back and forth so good and a little side to side we're not here for long I just want some Recon because sometimes if you don't know where you're stuck then it's not going to help [Music] you okay not spending too too much time let's get the other side rolling all the way through some things that are done on the form just feel so right this is one of them good awesome and then we're going to come and have a seat on that insertion point nice and high good stuff and usually there's one side that's always better than the other this is my bad side my worst side yeah I can tell I need to spend a little extra time here on myself later this is one of the best things you can do for yourself best selfcare and I know I get it it takes time and it takes energy and effort but I'm telling you it is worth every second you will thank me later you will thank yourself later oh [Music] gosh and again I know those of you who take class with me on the regular you've heard me say it but you are a kinetic chain from your toes all the way up to your head everything's interconnected you're experiencing some issues in one portion of your body it's likely that it's because something either down or up is off right yeah okay we're going to take the single ball and we're going to have a SE right on top and you're going to lean in it's right in that pocket of the glute you know the part the muscle itself is maybe yay big performance but it can cause all kinds of problems so again reconnaissance find it dig in you can Circle you can go side to side you can lean a little bit just dig find that treasure good oh you'll have to forgive all the excess noise I've got some family watching a movie in the other room it's the first day of vacation I've got others in the kitchen area making cards for Papa yes for Christmas so that we're going to mail off today oh my goodness okay we're going to take this up a notch you can certainly stay here if you need to but I'm going to take and that leg figure four those who take class with me really know this one it's so much fun it just yeah speaks for itself doesn't it okay and then you can stay here too but I'm going to take it upep a notch by allowing some more pressure more body weight to come down on top of that ball and again adding some movement you can even take and butterfly that leg keep going I got to charge my phone good keep going it should feel hurt so good kind of moment so good [Music] okay try and relax a little bit we're going to breathe and instead of holding on and uh tensing up that glute we're going to try and release it okay so big breath in and as we exhale try and relax like almost like your butt is enveloping the ball on that side yes good good three two and one yeah okay we're going to switch sides that's good stuff right there all right little reconnaissance again harder to do in pajama pants but I am chilly [Music] still [Music] good excellent side to sides circles whatever you need to [Music] do and then we're going to add that figure four in just a second so good all right ready let's get it [Music] oh [Music] yeah wow you can add any type of movement that you feel like is going to help you super [Music] um it's not formulated really you can do what feels best for your body head down yeah yeah this my bad side right this is the side that keeps talking to me all has been talking to me all week and like I could feel um tightness and ache in my knee also in my foot my hamstring hip I was feeling it all now it kept just going up and down so this is really good thank you Aruna for the recommendation we did a lot of targeted glute work this week so it makes sense um we also did a lot of shoulders a lot of repeating so the body is definitely talking try and relax and we are going to breathe into it melting over top big breath in and [Music] out three two and one oh that was good okay so the other request was for uh hips we're going to tackle that now um I may have to take off my I'm going to try not take them off but I may end up doing that um because it's hard to get in when you I mean I've got my tights on underneath but you get the idea okay we're going to turn on our side okay we're going to take that top foot down to use that as The Leverage you need to roll up and down and the ball is going to come in front of the hip so there's that pelvic bone there you don't want to be on it because it just doesn't feel good good okay so and then you're going to bend that bottom leg as well and it's a Hurt So Good type of position yeah a little dig in oh yeah up and down little rotation side to side I found it I found it oh my gosh a little bit of up and down again and even if you want you can add some circles both directions super good and then if you need to you can take the block and put it between your legs it's a little less pressure okay but we're going to try and relax I know it's so hard I'm actually going to keep it my legs together and use this block as a pillow you can use a regular pillow too that works as well and just try and melt it's so hard I know right um the big breaths do help because as you exhale you should be thinking of trying to relax good if it's too much with the legs stacked like that feel free to keep the other leg upright it should help with some of the pressure and three two and one oh my goodness rolling off we're going to tackle the back of the hips so we did the front I was able to keep my hands on yay so we're going to go back behind okay same exact positioning bending that bottom leg and digging in so literally just one side versus the other okay and then again adding some movement this one not like I feel the nerves kind of firing down the back of my leg with this one I don't know that's the same for you um there is a little bit of individual experience when it comes to these type of things but for the most part there is a you know the human body is the human body right general area feel yeah little side to side M good okay I'm going to take and straighten that bottom leg mhm and little lift and lower realize this playlist was so [Music] Jazzy anytime you got the I forget what they're called on the drums where they're sliding it across it's the it looks like a paintbrush big paintbrush to me Bend and straighten and bend and straighten good okay three two and one and then we're going to keep the feet together bending the knees and little tiny butterflies three two and one stack the legs one more time and then head on [Music] down this one's the best out of all of them right all those moves that we just did and it's a little movement little rotation back and forth and again if you need that top leg you can push through to get up and down but let's get a nice relaxing pose too big breath in and out one more [Music] time and out excellent and then go ahead and roll off I don't want to roll off I just want to stay laying down all right let's get the other side in the same exact position that we begin with on opposite side it's in front Okay that block to the other side you kind of have to turn your body [Music] forward and bend that bottom knee and just dig okay all right that's good stuff right there [Music] yep [Music] mhm oh gosh yeah this morning I taught the three classes so if you miss those and you need something to do when I am off next week feel free to take them they were awesome I know everyone's busy so I didn't have very many attendees everyone's out shopping I'm sure doing last minute things that they need to [Music] good good and then little side to side rotating um so I will be taking Wednesday of course is Christmas Thursday and Friday off it's because of Christmas Landing in the middle of the week it just makes it a little more rough to try and uh gear yourself up to come back the next morning and then I was like well I don't want to just do one class so anyway all right go ahead and stack those legs had a little bit of movement before we head all the way down and love good nice and relaxed yeah mhm for sure nice job add movement if you need it you can push up and down still you can also keep that top leg stacked um down on the floor foot on the floor good okay let's relax remember that melting idea yes big breath in and out [Music] again good I don't want to come out of this right but unfortunately we have the backs side to do so just shifting the other side of that pelvis pelvic bone and dig in it's right there you know what to do oh my gosh yes the zingers down the [Music] leg the nervous system is a incredibly complicated and intertwined obviously system yes [Music] good okay we're going to take it straighten that bottom leg we did this before let's do it again swich back a little bit so you can see better and lift and [Music] lower and then bend that in [Music] okay and then feet together butterflying [Music] [Music] close three two and one go ahead and stack add some movement real quick before we [Music] relax let's come on down so good take a nap now right imagine yourself just melting big breath in and [Music] out and out I think this is the hardest part to just allow relaxation to enter it just feels like it's at least for me this is just locked so you really have to concentrate [Music] and nice job go ahead and roll off wow okay we are going to tackle the shoulders last but not least and then we'll finish out with just a nice beautiful roll of the back side cuz it feels so good okay now um if you are going to utilize um a wall that's great all you want to do is make sure that your head can come off the side of the wall okay so say for instance If This Were The Wall okay and you were tackling um one side and shoulder your left shoulder or your right shoulder your head would be um if it was the left shoulder it would be to the right if it was the right shoulder your head would be to the left okay Mak said sometimes you have to turn your body um I'm going to utilize the couch because I can and I'm going to press into the couch let's see usually I have the heart portion I don't know I'm I'm going to have that this time so I am going to attempt using luck against the couch there might be a lot more give but that's better than going off camera to try and Tackle this so in case you didn't notice got the on me where I placed it it's right it's kind of like right underneath or right on top of the end of that collar bone so you're really pocketed into that shoulder okay and then you're trying to press into that couch or wall let me see if I can't do it here and it's right on the edge this is a perfect location for me I think now that you know what I'm doing it should help you I'm on all for on all fours and just driving a a slight Bend in the shoulders pushing down good might go use the other side of the couch and have my bum toward you unfortunately to get the other side I'm just rolling up and down very small movement but very effective good okay get a little more compact driving my knees more forward and then I'm going to take side that the ball is on and going take that arm back behind me and rest it on my low back oh yeah and then just taking my head and neck and turning it away I know all you can see is my bomb it's hilarious good oh this one's so good three two and one release that arm oh my gosh right one more push and pressing up and down and even side to side super helpful holy boss NOA Batman keep going see if I can't change the music very Jazzy why so Jazzy let's see if I can't find the song Oh that felt amazing right so good so good okay that's a little better all right we're going to get the other shoulder so um again I'm going to try I'm going to be eating Christmas tree but it's the only place I can do do it other side same exact thing okay ready walk on over dig in to that shoulder okay hands are down on the floor walk your knees a little closer in and then side to side up and down oh tree smells so good wow good okay a lot more pressure if you can pressing in taking that same side arm back behind onto your low back oh gosh any kind of movement you need to it [Music] good release that arm back down to the floor and take your head and neck turning it back and [Music] forth wonderful and then anything else you need before we're done with this one three two and one you probably oh yeah my bum in the picture isn't that fun um another great option and we won't do it right now because we are kind of out of time um is to take one or both and really lean back into a wall or even the floor if you're on the floor your butt is up you're going to [Music] glute um kind of let's see you're in a um glutes up kind of with your feet down and really digging in or again like I said you can be against a wall ball ball or balls are back behind you and you're just utilizing your pressure back into them to make stuff happen okay we're just going to do one more move rolling with the foam roller up and down the back cuz it it really is the best absolutely the best take your time go back over areas that you need to because it really is incredibly important this work that you're doing I promise you you will feel so much better if you do this on the regular it is absolutely worth it like I said every second hold that head and neck I have to put my hoodie on and roll not the right outfit for this session with you guys today it's okay we're all friends oh my gosh amazing go to where you know you need it the most and just hang out there and then I'm going to roll a little bit more back low back region oh yeah that's good stuff too good okay we're going to finish out with a lot more relaxation so you can utilize that foam roller for your neck we're going to um tackle that next [Music] okay okay sorry I'm trying to find the most relaxed Christmas song There's not very many I'm not going to use the film roller I'm going to use um the two in the mesh bag and I'm going to take that block you can use a pillow as well and just lay back with the neck right on top oh yeah oh boy did I need this even just having it there and that pressure of your head the weight of your head on top is it's Perfection yes try and allow your limbs to just relax and melt into the floor and then when you're ready little side to [Music] side don't forget to breathe lift the chin and lower [Music] excent and then tuck the chin down beautiful double chin action just what you need nobody's watching you though right good and then again one more side to side amazing okay a few more moments get any movement that you feel like you need and we will relax all right finishing touches right here we're going to add a little bit of breathing to this and just take some time for yourself because this can be such a frantic rushed season that we forget the whole purpose behind what we're doing right and so I just want you to take this moment to not have any anything on your plate if those thought thoughts come about what you need to accomplish just I like to imagine them like a um a thought that you capture and you it in a box that box is going to be there later you can open it up anytime okay after this time it doesn't need to happen right now so if those thoughts come in and bombard you just grab them put them in that box metaphorically speaking of course but it's a great image to just set them aside for later this time is meant for you this time is meant for you to just right it's okay to just be sometimes so we're going to practice a little breathing technique called box breathing this is what Navy Seals do to train themselves to work and be calm under pressure makes sense we need this in our lives we need this particular breathing pattern so it's a for count in hold for four counts and then breathe out for four counts we're going to do that a few times so big breath in through the nose and out through the mouth okay I'll walk you through the counts don't worry all right here we go big breath in for four and then hold for four three two one exhale for four three inhale three two one hold one exhale inhale 2 one hold three two exhale two one more time inhale one one exhale three two and one beautifully done I hope that brought a little bit more Serenity to your life really does help reset the system bring calm and peace to your body good we've got one more breathing technique to accomplish and as we do this particular breathing technique I want you guys to be thinking about the things of this season that are stressing you out okay there's a lot on our plates and sometimes we can tend to feel Manic and so high string because there's too much being asked of us and not enough time to do it all and it's moments like these where we can just take a breath and we can let that go okay so we're going to do a sharp inhale two times the first is longer than the second and then it's a long exhale when you breathe in I Want You to Breathe In thinking this yes I can it's all positive affirmations okay thinking I'm going to be okay it's all the things that we need to remind ourselves of that if we don't accomplish that particular task the world is not going to fall apart we're going to be okay and as you exhale that long exhale let all negativity go like I'm never going to get this done I'm never going to um be finished with this I'm always going to be so busy it's all of these negative and almost exaggerative thoughts that come at us just breathe them out let them go they don't need to be a part of your existence they're they do not bring any good things into our lives and they only um make us feel worse about ourselves so let's let that go okay let's begin big sharp inhale in through the nose and out okay think that positive thought let's go inhale and let the negative go think it even say it in your mind I'm not going to think that anymore Yes again [Music] again big inhale you got this yes I can let go of all that negative good one last time and just melt everything melt breathing normally letting yourself relax and melt into the floor you have done a very good thing you have done a good service to yourself to your body and you should probably feel pretty amazing right about now yes and you are amazing for taking care of yourselves thank you for being here I hope it went a little longer but I hope you got what you needed out of this and I hope to see you soon I'll be back Monday live 75 oh no it's changed we start at 7:30 because school's out we start in the app at 7:30 so uh other class is 8:30 and then um nine I believe for cookie Crusher core and then we've got another blast cardio it's going to be fantastic okay thank you guys again I hope you have a wonderful rest of your week again love you bye