30 Minute Git F.R.E.E. - Git Flexible, Restored, Energized & Empowered to move!

joining us coming back if you're here for the first time happy friday i hope you had a good week and you're ready to finish it right yes so this is get free get flexible restored energized and empowered to move as you should be moving you shouldn't be stuck nobody should be stuck figuratively nor physically so let's get unstuck today yes okay uh bella yay lisa yay okay let's do this all right i gotta move my life three two and one now ladies that are here if you want to mention any other super stuff feel free to put in the comments and then we'll try to address if there isn't anything okay big grounding okay interlacing those arms as high as you can sometimes furniture is a good idea to get the higher up release okay let's pick that fence up and down we're gonna go down to our on the forearm you can sit however it works best for you we're going to turn around the same idea oh yeah okay we're going to take and cross the thumbs and extend them if you need more you just lean forward three two one fingertips and pull them towards you different and then i like to take a few different angles to feel there's so much happening in every part of your body but especially your fingers because each and every finger is connected to the different ligaments and tissues in your forearm so it's important to make sure you get it all even your thumb yeah those connect all the way up into your shoulder it's crazy because i'm going down too quick good play with the ankles fly honey have a good day interlace and then turn we forget how much we need this right okay have a seat crisscrossing my legs and i'm bringing my legs i'm gonna tap one foot because of my ankles it still hurts i twisted it about a month ago and it still hurts but again as well as you can so good feet do the same thing it hurts too much too much pressure let's definitely switch you don't have the same issue that i do walk those hands to one side feel that stretch through the low back okay tackle our feet a little bit more oh and tight through the back of the legs okay if you need assistance sometimes putting something underneath your feet this yay thing or a towel or a block or something will help you to get this stretch and your goal is to get those heels down as much as possible i'm rocking through so while we're tackling in case you have noticed we are connected just like our hands so the tightness that you feel in the other parts are getting worse too so get a little get a little march in toes good stay nice and high see how low that booty can come onto your heels should feel good i'm feeling the flexibility so hanging on to something that doesn't take really much practice some people are more flexible than others and that's an advantage but you can't get to a place with more flexibility more mobility down take a little water stance and push into those knees oh amazing go around hands down and extend the legs up okay bend at the knees if it doesn't work i'm going to straighten those legs out if it's like at least a lot of straight try a little move a little back and forth bending straight feel that stretch through the back too so good breaks it up makes your brain go okay okay see if you can't get more hand underneath the foot those feet good three two yeah one okay and then head into our glides portion it's a quick little blip on the radar and then we finish the rest of our mobility work okay into plank position okay on to those toes we're up back and forth just for a few nice half stretch too you can see get those heels up or down i should say okay hold here we're going to take an extend one leg it's a nice pull as you're sitting down ready let's swap the legs out l you can bend at the knee nice transition back and forth me too your hands can stay behind your head but we're going to try and grab and pull some blades out of them jack open scoop toes good job nice work okay we're going to turn on our sides line up that elbow and shoulder okay again pointing the toes yes we're just going to lift and lower that in bottom leg this is plenty for you you can keep it here but if you can put the other leg on top so once you put that foot on it activates a lot more core two and one yeah okay snap those legs mermaid the feet okay and we're going to lift if you like just go one leg at a time that's like two okay let's go push your long three two and one i've got those all right again with the shoulder point the toes and let's lift i like to lean a little bit back because it takes some of the pressure off of the hip bone two okay mermaid and leverage to help those legs get up we are moving on so one leg big stretch good i'm gonna feel a nice big stretch with my hip and big overhead hairy twisting oh yeah okay feet together into those toes push okay we're gonna go the opposite direction and into it easier said than done right big relaxing thoughts with that upper body and just keep drawing grab the arm so i didn't get rid of them switch sides same thing oh bounce it out bounce a little bit release some of that tension good okay all right we are going to head back down into plank position we'll see if i can do this on the one side step one foot forward okay and drop that twist look toward that foot two stand up switching sides other leg comes forward take it as low as you can drop twist toward that foot two two helps that big old nerve your brain stem it's the biggest part of your brain overstimulated your body just regulates the way it's you can bring that back it's that flight or flight tendency so this type of coming coming way to do that as well tuck those toes under again and we're just pushing awesome into that heels down position good oh interesting song another level right grab that body tonight give it a type of oh three two and release good okay i'm gonna put some more chill music on go ahead and lay on your backside let's finish out the best way possible yes so good there's a song called blooming fields fairy tales don't fairy tales so i want you in this ball band to think about the dragons that are in your life everyone has them no one's immune everyone has something that they're accomplished and is standing in the way rescuing your princess whatever that is metaphors so let's imagine you and whatever it's scary it's hard work but you are so speak out that thing that is holding you back that dragon that seems to keep you from pushing forward your big fat sword thank you guys so much for being here i hope you enjoyed that and i hope you have a wonderful rest of your weekend like i mentioned in first class next week is back to normal if you missed wednesday's classes they are there for you um now so a fantastic safe weekend stay cool all right