When we start finding our core strength and our core stability it's important to also include into the ability toe lift the court pull up the pelvic floor we hear this the concept of bond us right the bonuses this low lift this drawing up way use it from everything from stepping from downward facing dog teo hae lunch to press in a handstand or coming up into crow so by developing this core lift were able to move into these advanced postures also with that we really want to make sure that we're supporting everything through the side body and to do that you have to work the side body and work into side body control let's start on our back lay down used the core of course to come down onto the back draw the knees into the chest is goingto start with a nice little gentle twist so draw both knees over towards the left bring the gays the right kind of releasing into the back and I want you really think of drawing the right hip away from the right shoulder and pull in the right shoulder up to...
the right corner of the room this creates a nice a little bit nice bit of length through the side body could even assist with the left hand to press out maybe feeling a little bit of length and extension through the bottom part of the spine come back to center squeeze the needs in take the knees over towards the right reach out towards the left again you reach the left shoulder up towards the left corner of the room and lengthened the outer left hip away. I'm just creating a little bit of pressure and you might not be able to see it, but hopefully you could feel it in your body and if you don't feel it, it's okay, don't focus too much on it. Just focus on getting a nice twist through the spine come on to the back. We're gonna warm up the body with a little bit of bicycle crunches now this is a pretty basic and common thing to do, but it's it's also really effective, especially if you take some control into into doing it right. We're going to do these really slow, so bring the knees up, bring the feet up, bring the hands behind the back when she was straight on the right leg out, take the right elbow towards the left knee and crunch up, find the slow crunch, bring it back straight in the left leg at the same time, lift the left elbow up towards the right knee, find a little crunch this side body for one back to three, try to keep the chest open for right side five lift six, seven, eight nine last one ten set the feet down let the belly relax if you did those right you should feel lot through the belly especially if you're working through all the other corps stuff it should start to cook start to talk to you pull the knees into the chest reaching arms out to the side walls like this take the shins parallel to the mat let both knees fall over towards the left create a little bit of length and stretch this side buddy I want you to engage the right side of the cores we pull the needs back up to center take him over towards the right for one bring it up to center take it over to the left up to center over to the right for two up centre left right use the core for engagement for five six seven eight nine ten set the feet down relax so just a little bit to the side body more than anything you're learning how to control you know as we move into twist and we worked through twists when we want to think of controlling the side body to move into it and actually using the muscles and stuff to bring us deeper into these twist plant the feet lift the chest up we'll take the right arm we're going to reach it overpass the left shin or kaffirs far four days you can pull it up for ten nine eight contracting in the side body seven six five four three two one switch sides for ten nine eight reach seven six five four three two one good job draw the knees and the chest take a deep inhale open the mouth access ah well more time deep in him open the mouth exhale roll up cross the ankles come on to the knees onto the forms extend the legs back we're gonna come on to the outer edge of the right foot finding form side plank you could support that yourself by keeping the left hand down on the mat or if you can bring the hand to the hip or to the back of the head I'm going to show it with the hand on the mat we're gonna lift up to the side body really wants you to think of finding this supporting engagement through the side body then lower down pull it up and contract for five each time pressing the left hip or the right hip is high up to the sky as you can four three work on this lift to last one come down move on to the forms maybe you could go through without putting the knees down if you need to put the news and come on to the left side stack the feet bring the right hand down you want to pull the right hip on top of the left, press down into the hand lower the hip down pull it up engage the side body for five slowly lower lifted up for slowly lower three lower down to lower one hold it up come down onto both forms talk the tailbone engage the core bring the knees down to the met sit back rest maybe bring the hands behind the back and left the chest up shake out the arms little twist to the side body come to the hands and knees wrap the tri cities back set the feedback so we're going to first find plank pose talk the taliban and send the knees down we're going send the chest ford pull the shoulders back like this and we're gonna round and tuck really just working on to engage in the corps and finding this little bit of lift right think talk tailbone a lot open it up closing the core for ten nine eight seven six five four three two one good walk the knees and grab a set of blocks or cans or whatever you have come into a high lunch so plant the blocks alongside the foot again we're going to find whatever level is necessary for you you know maybe it's even know blocks and hands on the mat that's that's great if you're there but you know I always start the higher and if this isn't high enough you know stack the blocks bring another block down to get to the proper height that you need to find the exercise but we're going to start with this high right here. Come into a nice high lunch. I want the need directly over the ankle or directly above the ankle wrapped the crisis back. Press into the hands.