Okay, this is a nice little technical routine to help you with your abs separation. Okay, you are down on your back. You've got a cushion between your legs, hands down by the side. This is my handy dandy prop by the way. It's kind of that thickness. You can use something similar.

Okay? You want to put it between your knees. You got your feet in alignment with your hips. You breathe in to prepare. As you breathe out, squeeze the cushion, relax in your back into the mat and then peel it off keeping the squeeze on the cushion. Breathe in and roll down, keeping the squeeze on the cushion.

Okay, breathe out, squeeze, relax in the back. So you have to tilt the hips and pee. Oh, you're back off the mat. Okay, breathe in, keep the squeeze on the cushion. And when your bum hits, relax the cushion. Keep going for another three are squeezing, reaching good reach Come down, down, down, down, down and then relax the cushion.

The idea is to tilt the hips, get each part of the back to mobilize keeping the squeeze on the cushion. Keep each get each part of the back, then touch the back one part after the other, and then relax the cushion. This is your last one. Okay, I'm down, get the next one, you can take the question and put it under your head or not as the case may be. You're going to bring your hands up to the CD, lift the knee, lift the attorney, I'm going to do the dead bug grammars. So okay, you'll see my leg is automatically going a bit low.

If you want to go a little bit lighter, your leg is gonna go up towards the ceiling. The key is to keep the body nice and parallel and steady. I've dropped my neck again because I'm going for the harder option. Okay, depending on how you're feeling day today, you either want to have an angle like This, okay, or an angle like this, whatever happens you should feel your abdominals and not your back. You shouldn't have tension in your chest and your chin should be parallel to the floor. Breathing out as an extending.

Did you want to set Good. Then I'm taking the cushion out from behind the head keeping my legs toward me arms and by my side. I'm gonna swing my knees up to my forehead looks like this. And down swing and down swing should be you know, abs ABS that are below your belly button. You don't feel that. Think about where your heels are.

Are you pulling the movement through the heels? Are you initiating the movement with your lower arms Good, keep your feet there. Hands are still down by your side. You can again put the cushion underneath your head if that makes you more comfortable and helps you to relax your chest. You're going to bring this leg down around and behind you like a curtain here, open a ground. Okay.

To do this, I have to open the knee and curtsy and open this knee, drop the foot behind the bump. You may touch the floor. You may not okay. You shouldn't feel your pelvis wobbling. Keep your pelvis nice and steady to do that readouts and activate your goddamn abdominals. God damn it.

Okay, up and out. up and out. Good. I'm gonna do one more each way. Good. I still got the cushion underneath my head.

I'm gonna keep it there. It's nice and then Gonna bring my knees and let my feet fall. And I'm going to stretch my neck straight to the ceiling, pulling through the heels, my straight legs and pull through the heels, nice straight legs and pull through the heels down and pull through heels. And then do 30123. Then I'm going to have my fields, my feet here. I'm going to turn them out to the sides, like Charlie Chaplin.

Yes. Okay, still got the vision into my head because I like it. Let's as straight as possible. I'm going to lower well I'm going to stretch right away and back. Stretch one away and back. Stretch one way back, stretch one way back and now a series of three three, good.

Oh, Bye, bye. I'm going to do somewhere between six and eight, seven. I'll show you the relaxation position after this. And if you need to go into it earlier Can you do bring your knees back toward your chest and give your knees a little bit of a stir around. Okay. Then, if you can, you're going to put the cushion in between your ankles.

Okay, you're going to stretch up, breathe in. As you breathe out, squeeze and reach. Back up, squeeze and reach and backup. Good. Then go back into the relaxation position. Okay.

Bringing your knees back toward you get the medical stare. Okay, then you're going to come to seat it puts the cushion between your knees if you need to, okay, but none of you need to put the cushion between your knees. Okay? Used to be nice and tall on your cell phones. arms out in front. Okay?

You're gonna breathe into prepare. As you breathe out. You're gonna squeeze, roll your body down, tilt the pelvis, think of aiming the kidneys to the mat. Breathe in, come to the stop, relax the pillow. Breathe out, roll the body down. Squeeze the cushion between the knees, and up.

Okay, squeeze the cushion rolled buddy. And then I'm gonna do about three months. Squeeze, rolling down, up, squeezing down. Last one, squeezing down, and up. Now you're going to go down, you're going to stay down. So this is hollow.

This is rounded. And you're going to give yourself 12345 little pulses on the cushion and relax. 12345 little pulses and relax. 12345 and relax 12345 and relax. This is our last sets, we've done five sets of 512345 and relax, come to seated. Okay, then you're going to come onto all fours.

Okay, when you're on all fours, your hand is underneath your shoulder and your knees are underneath your hips. So you don't want to be too open like this. Keep yourself nice and close. This is an angle for you. Okay, now I'm going to think of a line that goes from the bottom of my thumb to the top of my head along the back of my back, okay, I'm going to keep that line as long as possible. So I'm going to think of it Like putty that I want to stretch out one into the other.

Okay, keep the back of your head towards the ceiling. Now breathe out and bring your bellybutton back toward your spine. I shouldn't see any change except a little less space at the front of your body. So if you look really carefully, you can see that my bedding goes away towards my belly button. As I breathe out. The rest of you is saying lengthened.

And long, okay. Keep the back of the neck towards your ceiling. Good. Good one. Oh, strangely tiring that one. Okay.

Then you can go into the relaxation session to open your knees. Keep your feet together and pull yourself back down for about three to five breaths. Then you're going to come back up again. Put the cushion between your knees. Okay, my question is quite big, so I have to squash it down. Okay, you're here.

You're going to breathe in. As you breathe out, you're going to make your whole body levitate. And you're going to squeeze the cushion between the knees. Okay? So it's just a little lift. If I turn towards you, it looks like this.

Just a little pick up and squeeze under the way. Okay? Just a little pick up, squeeze and down. If you have to pound that's not working as hard. Okay? So think of just levitating over the above the mat.

Squeeze and down, lift taking your body off the mat. Squeeze and down. And again, up, squeeze, and down. We're gonna do two more. up, squeeze, down. Squeeze and down.

Good. Okay, then take your cushion out. You're gonna rock come on to your front of your tummy. You're gonna take cushion back, and we're gonna put it between your ankles now. Okay, get your legs, get your legs comfortable. So if you need to go right to the edge of a cushion like I'm doing good.

In other words, don't hold your feet up here through the whole thing. It won't be good feel back. Okay, you're going to cross your hands and your head, relax your body. Think of the long line of putty against your back still, you still want to stretch out so as much space from the top of the head to the heel as possible. Okay, you're going to breathe in. As you breathe out.

Stretch your legs away, squeeze the cushion, it'll float a tiny bit, relax, breathe out, stretch the legs away, squeeze the cushion, and all lifted, float. Breathe and as you breathe out, stretch the legs away. Squeeze the cushion down. And again, stretch the legs away, squeeze the cushion. And then we're going to do two more. You're thinking of stretching more than lifting the legs if you stretch them enough or float all by themselves.

It's a one bristling, so stretch away, squeeze. And last one, I think I may have done an extra one. But hey, who knows who cares? It's good for you. Okay, then relax, you take your question asked. Okay, now we're going to do the wall restaurant, the most glamorous movement known to man.

The key is to keep the hands and the feet on the floor at all times. Can you see all of me? Yes. Okay. So, you breathe in as you breathe that you use your waist muscles to roll yourself over and control the roll to the floor. Breathe in, breathe out, roll backwards.

Okay. Um, chances are it should be that row. Row and over. Okay, roll over and roll over. Okay, and I'm going again. See, I'm a walrus.

Isn't there a song about that? Okay, David Bowie or something, hands and feet staying on the floor. If you're finding it hard, it's normal. Use your waist. Try not to use whoops. Try not to use your extremities there, no hands, no feet to help you.

You're the one doing the rolling through the waist. Okay, good. Then pull yourself up into the relaxation position for a little bit just to get your back a little bit more loose. Three to five breaths. As usual. On days when things are slow, feel free to stay there for a bit, pause this video and then come back to it.

Again, don't force it. It's not supposed to be cheap. It's supposed to be restorative. Okay, physical back restorative. And then lay down your hands right towards the side, your feet out in front. You're gonna breathe in.

As you breathe out. You're gonna post your ship to three towards your hand handstands about the face. 123 Shin comes towards you 123 And then 123 down and Sheila 123123 and down and shut up. 123123 and two, three, okay. 123 nice, really nice back to the chest, give yourself a little breather. Okay, then you're going to grab behind your legs, you're going to rock between your bum and your shoulder blades, keeping yourself in a kept position.

So in other words, you want to pull your belly button back, just by relaxing your low back onto the floor, lift your head, keep your eyes towards your belly button. Let your feet fall. Okay, and you're going to be using your abdominals to rock between those two points. Shoulders, shoulders, shoulders. Try not to use your legs, it's hard. Try and initiate bottom of the belly bottom at the very bottom of the belly.

You'll feel it when you've got it because you'll suddenly feel your lower abdominals Come on line. Okay, in the meantime, you're just thinking, no, keep trying. It's not an easy movement to master. And it's not an easy movement to cheat with. Okay, so just to go through the heels, keep the heels towards above, heels towards one heels towards the bum. heels towards one, it makes the movement smaller.

So I'm not going far, but I certainly am using my abdominals, okay, which is what you want in a nice, respectful way for you. Okay, I'm going to do two more. Last one that I'm going to use to pull myself up to standing, okay. And it was my student wasn't it? Okay. Then you're going to have your toes knees, hips and shoulders all in a nice long line.

Your hands are going to go out In front end, we're going to go to parallel squats. So you're going to pull your bum back, up and back. up and back and back. And back. Bum leads to do one more thing that's about six. Okay, then you're going to change it to parallel squats.

Arms are here, feet out to the side, and you're going to go up those in parallel, I'm in contact. Okay, notice I'm lifting my heels, lifting the heels down and up, breathe out. As you bring down and keep your chest Hi. Good. I'm going to do three more, I think that might be six. Okay, you want to be somewhere between six and eight of these.

No need to do more because there's a whole series of movement so don't go wild. Okay, and then I'm going to open up some side speeds are going to go the same way as as nice and I'm going to do a play the knees out and up from Good. Looks like his side. Knees out. And up. Yep.

Got it. Knees out. And good. Knees Out, out. And up. Very good.

Ah. Good to know how many that is. But again, here you want six or eight. Keep going. Follow me for the moment. Good.

That'll probably do, then. feet parallel. I'm gonna finish off with some robots. So, chin to chest 123123. Good. And we're gonna do our last two on there we go.