Reset your nervous system before the world gets hold of you

[00:00:00]Allow the energy within the breath to to open the spine. Bring the shoulders down and relaxed. Just let the pelvic floor kind of relax for a moment. Straighten the spine. Just just feel where you are.

[00:00:11]Feel your posture. We're going to we're going to get into um what have I titled it this morning? It's to to um regulate the nervous system before the world gets hold of you today. So, that's the idea.

[00:00:25]It's let's set that intention today to be open and to be relaxed and to be destressed before let's not even let the world get hold of us today.

[00:00:36]So, we're going to start off with pallet swipe. Um, let's take the right foot over the left. Uh, right hand onto the left shoulder, left hand onto the right shoulder, and then bring the thumb out.

[00:00:46]I do like to just connect with my pelvic floor. It doesn't have to be a big squeeze or anything, but I like to connect and bring that line up into the pallet. And then I'm going to take the right thumb into the right hand side of the pallet at the back. Sweeping across six times from right to left. So one 2 3 4 5 and six.

[00:01:17]Okay, I'm going to immediately put my right hand over it under my uh left armpit. Now, I've got a ball on the floor today. So, I'm actually going to be using a fascia ball on my feet at the same time as doing Totally Twisted. So, I'm my right foot's on a ball. Left hand is on my um right shoulder. Now, I'm going to engage the pelvic floor a little bit more. Bring that through as I pull the navl in in towards the chin and then straighten the spine. Shoulders are down. I take my head over to the left, torso and body over to the right. And then we're going to breathe in in the mouth in stages. So in more [snorts] and more and hold and close your eyes for a moment. Focus on that line all the way from the perennium through the body.

[00:02:10]Imagine the spine as a a tube of light and the whole of the body is twisted around it.

[00:02:17]Exhale. [snorts] The tube doesn't move, but the body does if it can. And in more and [snorts] more and hold.

[00:02:37]Try to create space between the jawline and the collarbone.

[00:02:43]Exhale. [snorts] Let all that go. Fine. If there is space, rotate further and in [snorts] more and more.

[00:02:55]Hold.

[00:03:03]Got a very still morning here today.

[00:03:07]Exhale.

[00:03:10]Move the space. Rotate further. Now, six breaths in through the nose and out through the mouth. One.

[00:03:17]>> [sighs] >> Long, slow, steady breaths. Two.

[00:03:21][snorts] [sighs] Moving when it feels safe to do so.

[00:03:25]Three.

[00:03:28][sighs and snorts] Four.

[00:03:34][sighs and panting] Five.

[00:03:40][sighs and panting] And six. [snorts] >> [sighs] >> Okay, let's bring that our body back to the center. Just take a moment to feel into the body for a second there.

[00:03:54]Re-engage the pelvic floor through the navl. Take the head over to the right, shoulders and torso over to the left.

[00:04:04]And we'll breathe in again through the mouth in stages. So in [snorts] more, [sighs] hold shoulders are back and down. Chest is up. Spine is straight. We're connected through the pelvic floor. Chin is tucked in slightly.

[00:04:24]Exhale. [sighs and gasps] All the way out. Move if you can. And in [snorts] more. [sighs and gasps] More.

[00:04:36]>> [snorts] >> and hold.

[00:04:41]Close your eyes for a moment.

[00:04:49]Exhale.

[00:04:51]Fully out. Rotate further if you can. In [snorts] more.

[00:05:01][snorts] Hold.

[00:05:05]Now again, focus on the spine.

[00:05:09]Relax everything else.

[00:05:12]We're gently caressing ourselves.

[00:05:17]Exhale [sighs and snorts] and rotate a little further. And in more and hold exhale, [sighs and gasps] let it go. Release. Six breaths in through the nose and out through the mouth. One. [snorts] [sighs and gasps] Finding that natural rhythm. Two.

[00:05:53][sighs] Taking this time for you. Three.

[00:05:57][snorts] As the body feels. Three. And four.

[00:06:03][sighs and snorts] [gasps] Holding the pelvic. Four. And five.

[00:06:10][snorts] Body's coming alive. And six.

[00:06:15][sighs and gasps] Deep breath in through the mouth and hold.

[00:06:19]>> [snorts] >> Let's keep the legs straight, but hinge forward. Lean forward.

[00:06:25]Exhale.

[00:06:27]Rotate a little further if you can.

[00:06:28]Three breaths. In through the mouth, out through the mouth.

[00:06:32][sighs] [snorts] [sighs and gasps] Bend the knees and bring the elbows all the way down. See if you can get them to the knees. Rotate further. Perhaps getting the right knee inside the right sorry the right elbow inside the right knee. Head is still over to the right.

[00:06:49]Three breaths in through the mouth, out through the mouth [snorts] [snorts] and release.

[00:07:01]So let's get a little bit of movement going. So that was rather challenging there doing this with one foot on the ball. um especially uh the last two parts of maneuver.

[00:07:13]Um to me there's part of totally twisted that is kind of central to it which is this juxtaposition between the spine which is straight and erect and all the power and energy is going through it and everything else is moving around it. So there's that beautiful sense of of in one sense the autonomic ser nervous system is held in place but then relaxing around. So, it's kind of the acceptance that we're in the world and have to be present, but it can be relaxed. We don't have to have a tense kind of experience.

[00:07:48]So, we're going to come on to the opposite side.

[00:07:51]Whoops. Get my ball. Left foot over right.

[00:07:56]Left hand into the right armpit. Right hand onto the left shoulder.

[00:08:02]Engage the pelvic floor. Bring it up through the navl [sighs and gasps] up towards the chin as an imaginary line connecting um yourself from pelvis to chit to jaw. Take the head over to the right. Take the shoulders and torso over to the left.

[00:08:20]Don't push anything. Relax the shoulders down. Chest is up. Feeling that strength through the central um column. And breathe in through the mouth in stages.

[00:08:29]So in more, more [snorts] and hold.

[00:08:38]Close your eyes for a moment if you want to.

[00:08:41]But if you're being challenged, then just put your eyes on one spot and focus on that.

[00:08:47]Exhale.

[00:08:49]Let it all go. Rotate further if you can. And in [snorts] more, more.

[00:08:57]Hold.

[00:09:05]Exhale.

[00:09:08]All the way out. Rotate further if it's available. And in [snorts] more. [sighs] [snorts and groaning] Hold.

[00:09:21]I'm surrounded by pigeons this morning.

[00:09:24]They're making their presence known.

[00:09:28]Exhale.

[00:09:30]Let it all go. It's the space. Rotate a little further. Six breaths. In through the nose and out through the mouth. One.

[00:09:37][snorts] [groaning] Move when it's safe to do so. Two.

[00:09:43][sighs and gasps] Release the glutes. Don't pull so hard.

[00:09:46]Three. [snorts] [sighs] Keep moving. And four.

[00:09:54]Strong pelvic floor. on five. [snorts] Doing so well. And six. [snorts] [sighs] Let's bring it back to the center. Now take the head over to the left.

[00:10:12]Shoulders and torso over to the right.

[00:10:14]Realign the pelvic floor. Bring it all the way up through to the chin.

[00:10:19]Relax the shoulders. Breathe in through the mouth. in stages. In more, [snorts] more hold.

[00:10:30]We're creating space between the jaw and the collarbone so that the cervical spine is nice and straight.

[00:10:39]We're elongated.

[00:10:41]Exhale. [snorts] Rotate more if you can. And in more. [snorts] More [sighs] hold gently caressing ourselves.

[00:11:02]Exhale. [sighs] Rotate if it's available. And in [snorts] more.

[00:11:11]More.

[00:11:13][snorts] Hold.

[00:11:22]Exhale.

[00:11:23]Let's go for six breaths. In through the nose and out through the mouth. One.

[00:11:27][snorts] [sighs] Use the breath. Two. [snorts] [sighs] Rising and falling. Three.

[00:11:40][sighs and panting] Consciously moving. Four. [snorts] deepening our experience. Five, [snorts] we're enjoying the mystery. And six, [snorts] deep breath in through the mouth and hold.

[00:12:01][sighs and snorts] Hinge forward at the waist. Keep the legs straight. Rotate the body a little further. Exhale.

[00:12:09]Three breaths in through the mouth and out through the mouth.

[00:12:12][sighs and snorts] >> [gasps] [snorts] >> Now bend the knees. Bring the elbows all the way down to the knees if you can get there. Nice deep squat. Rotate a little further. And three more breaths.

[00:12:28][gasps and snorts] [sighs] Okay, stand up. Release. [snorts] Take a little bit of a walk. Get a bit of movement going. Shrug the shoulders. I like to bring them up and throw them down. Just let them go. See how the body is feeling. Um, exceptionally challenged with using the ball. The whole balancing thing is completely different. So, I'm really enjoying that. Um, but it's interesting as well the dynamics of how far I can move because of that that difference in the arch. So, um, we're going to come into anti-gravity next.

[00:13:10]I'm not going to do that with a ball under my foot.

[00:13:13][gasps] And let's take the fingers and the hands and interlace them. Take them behind the head. Pull up a little bit of skin at the back. Hold that into the into the uh skull there. Release the shoulders. Make them nice and loose.

[00:13:26]Bring the elbows wide open. Soften the knees.

[00:13:30]Release the tailbone. And if you like, rotate the pelvis forward slightly. Pull up on the pelvic floor. Bring it through to the navl. All the way up to the chin.

[00:13:39]Lift the head up. Look up as far as you can. Three breaths. In through the mouth, out through the mouth.

[00:13:44][sighs and gasps] [panting] [snorts] [sighs] [gasps] In and hold.

[00:13:53]Bring the chin to the chest. Let the elbows flop by the side. Exhale.

[00:14:00]Now breathe in through the nose and out through the mouth three times.

[00:14:04]>> [sighs and gasps] [snorts] [sighs] >> In through the mouth and hold. [snorts] Look up to the right gently moving the head only. Exhale down. Let the arms keep the arms loose. In, hold up to the left. Exhale down. In. Hold to [snorts] the right.

[00:14:29]Exhale down. [sighs and gasps] In. [snorts] Hold to the left.

[00:14:35]Exhale down. [sighs] Hold to the right.

[00:14:41]Exhaling down in. Hold to the left.

[00:14:46]Exhale down. Okay, we're going to come into a squat now. Just a little skier squat. Open the shoulders nice and wide.

[00:14:54]Look up. Keep the spine kind of um in a little bit of hyper extension.

[00:15:00]Balance the weight equally over the feet.

[00:15:03]Breathe in and hold.

[00:15:05]Now rotate. Look up to the right. Exhale down. [sighs and gasps] In. Hold to the left.

[00:15:14]Exhaling down. In. [snorts] Hold to the right.

[00:15:19]Exhale down. Go deeper if you like. In.

[00:15:22][snorts and sighs] Hold to the left.

[00:15:25]Exhale down. In. [snorts] Hold to the right.

[00:15:31]Exhale down.

[00:15:32]in. [sighs and panting] Hold to the left.

[00:15:37]Exhale down. I'm going to go straight into a squat from here. So all the way down. I'm going to release the tailbone.

[00:15:44]Pushing the coxix towards the ground as I rotate the pelvis forward slightly.

[00:15:49]Lift the shoulders and curl the head down so the chin's on the chest. Nice tight ball. Even the weight up across your feet. Perhaps even pushing forward a little. Three breaths in through the mouth. Out through the mouth.

[00:16:06][sighs and gasps] [snorts] In through the nose and out through the mouth.

[00:16:14][snorts] Keep the head where it is. Bring the legs up. Try to get them straight. If you can release the body with gravity, let it fall forward. Three breaths. In through the mouth, out through the mouth. [snorts] Keep releasing [sighs] [groaning] through the nose, out through the mouth.

[00:16:40][snorts] [groaning and clears throat] Release the body completely. Just just let it hang for a second. Engage the pelvic floor and then start to roll up through one vertebrae at a time. Really focusing on loose shoulders as you bring yourself back into our starting position.

[00:17:09]Open the shoulders and the elbows wide.

[00:17:11]Look up. Release. And then get a bit of movement. Okay.

[00:17:17]Excuse me.

[00:17:22]So see what the spine feels like now. Is it wide? Is it open? Does it feel long?

[00:17:29]Does it feel stretched? Do you feel like you've actually brought some um spinal synenovial fluid up through the uh the spine and into the brain? [snorts] Can you feel that energy moving and opening and expanding?

[00:17:45][sighs] Okay, we'll do swinger next.

[00:17:50]So, um, I like to put my palms on my thighs, slide them down, bending the knees, pushing the the back, uh, bum back. We're back into this skier squat.

[00:17:59]Take the right hand onto the left um, shoulder, left hand behind the elbow, pull that skin forward, and then lock it in place there. [snorts] Take my head over to the right. Pull up on the pelvic floor. Bring it through the navl. And then pull that left el sorry the the right elbow. Pull it around to the left.

[00:18:17]Making sure that it's the shoulder through the shoulder into the lats that I'm pulling.

[00:18:22]And then squat a little further. A little bit more. Pull. Six breaths in through the mouth and out through the mouth. [snorts] [sighs and yawns] [sighs] Halfway there. [snorts] >> [sighs] [panting and gasps] >> Let's take the right foot behind the left.

[00:18:45]Oh, transfer the weight onto the right foot. Straighten out the left if you can. Six more breaths here.

[00:18:52][sighs and gasps] Two [snorts] 3 [sighs and gasps] 4 [snorts] 5 [sighs and gasps] and six.

[00:19:08]Release. Step that through.

[00:19:11]Rotate that shoulder. Throw the shoulders around a little bit. Get a bit of a bounce going.

[00:19:18]See how the body is feeling after that.

[00:19:20]Definitely the right shoulder's feeling loose and open and all the way through into the the lats. We're getting more stretch into there today. So, we'll come over onto the left hand side.

[00:19:33]Palms are on our thighs again. Slide them down. So that the fingertips touch the top of the toes. Sorry, they touch the top of the knees. Let's take the left hand onto the right shoulder. Right hand behind the elbow. Pull the skin.

[00:19:46]Lock it. Release that shoulder. So everything's being held now by the right hand. [snorts] Take the head over to the left. Pull up on the pelvic floor. Bring that through to the navl and up.

[00:20:00]We're going to bring that left elbow around. really releasing the shoulder, feeling it come through the lats. And as you do, six breaths in through the mouth and out through the mouth.

[00:20:11]2 3 [snorts] 4 [sighs] 5 [snorts] 6.

[00:20:24][sighs] Step back with the left leg. Put the weight over that left leg and straighten the the front leg out. Six more breaths.

[00:20:32][snorts] >> [sighs] >> Two.

[00:20:36]Keep the stretch going.

[00:20:39][snorts] [sighs and gasps] Two more breaths.

[00:20:45][snorts] Last one.

[00:20:48]Release. Step it through. Walk it out.

[00:20:52][groaning] See how you're going this morning. See how those shoulders feel.

[00:20:57][sighs and gasps] Kind of balancing things up there.

[00:21:00]Certainly opening. If we release that shoulder, start to really get that pull from the lat, then all the way around to the spine.

[00:21:11]We're going to do um twisty wristy next.

[00:21:16]So, we're continuing with torsion, but we're going to bring it up into the um into the hand. So, take the right hand out, open this the the hand up, pull those fingers back from a very low position.

[00:21:30]Take a moment there. Release the fingers. Then bring the arm in by the side. Drop the shoulder down. Bring the forearm up. And then take the elbow out.

[00:21:40]Sorry, the uh hand out so that the fingertips are touching the edge of your shoulder there. Soften the knees a little. So a little squat.

[00:21:49]Look over the left shoulder. And then rotate the right round to the right. Six breaths here. [snorts] [sighs and gasps] In through the mouth, out through the mouth.

[00:22:01][panting] 3.

[00:22:03][sighs and snorts] Four.

[00:22:07][gasps] Five.

[00:22:09][sighs and snorts] Six.

[00:22:14]Release that off. Shake it out a little bit.

[00:22:21]Where are you feeling? Where are you noticing that um stretch today? I'm certainly noticing it around the back of the arm into the uh one of the tricep heads there and through the shoulder and into the neck. Quite limited. So, let's take the left hand, take the hand all the way out. Bring those fingers back.

[00:22:46]Bring that in to the side so it's nice and um locked in. Bring the hand up. So, now the forearms locked in. And take the elbows out. Sorry. Take the fingers out so that the tips are touching the shoulders. Okay. Take the head over to the right. And then nice little squat.

[00:23:05]Pull up on the pelvic floor. Bring that line in and rotate the body round to the left. Six breaths. In through the mouth, out through the mouth. [sighs] [snorts] [gasps] Keep it going. Three more.

[00:23:23][sighs and gasps] >> [snorts] >> Last one. [sighs and gasps] And [snorts] release.

[00:23:34]Shake it off.

[00:23:36][sighs] My body's feeling reluctant to bounce a lot today cuz I'm still working on this hip. So, um, just being very conscious of my movements.

[00:23:47][snorts] [clears throat] [gasps] So, we're going to do, uh, elbow talk next.

[00:23:53]And uh we're going to move at the end of the elbow talk. We're going to go straight into overhead elbow talk. So you may have done it before, but um try and stay with me. Right hand. What I'm going to do is take the back of the hand onto the neck. So now my arm is fully twisted and can't go anywhere else. And take the left hand into the elbow and rotate it out.

[00:24:17]Now I'm going to go over I'm going to look over my left shoulder.

[00:24:22]Take it back and see what it feels on the right.

[00:24:26]So, no. I'm going to look over the hand.

[00:24:28]Keep my head over to the right. That's where I'm feeling the most twist. Got a nice little squat going. And I'm going to rotate the elbow, shoulders over to the left as I do so. Six breaths into the mouth, out to the mouth. [gasps] [sighs] >> [sighs] [gasps] >> Two more. [snorts] Last one. [sighs and gasps] Now stay where we are. Turn the hand around so you your palms against the the neck. Bring the elbow up over your head and stand up tall.

[00:25:06]Lean over to the left.

[00:25:09]Drop that right hip down. Look through your right arm. Six breaths here.

[00:25:16]>> [snorts and sighs] >> Two. [gasps] Keep the stretch going. Three. [snorts] Four.

[00:25:25][sighs and panting] Five.

[00:25:28][snorts] [gasps] Six.

[00:25:31]And release.

[00:25:34]Okay.

[00:25:37]See how that feels.

[00:25:39]So for me, this is the um the the hard side. That shoulder all the way down into the hip. That's the difficult. It's the rigid side. It's that part of me that doesn't want to move. It's the inflexible part of me, but also it's the stronger, dependable part because it doesn't do those things. [snorts] Let's come on to the left arm. Take a little squat. Again, take the back of the hand against the neck. So, we've locked that in. There's no more twist. Take the right hand up. Rotate that elbow out.

[00:26:10]Hold it in place there. I'm going to look through that left hand and over the left shoulder. Rotating the torso over to the right. Six breaths. In through the mouth, out through the mouth.

[00:26:19][sighs and gasps] Two [snorts] 3 [sighs and gasps] 4 [panting and snorts] 5 [sighs] 6. [gasps] Now I'm [snorts] going to turn my hand around so the palm is on the neck and then stand up as I do. Bring up the elbow above the head.

[00:26:41]>> [gasps and snorts] >> I'm going to lean over to the right.

[00:26:43]Look through the left arm. And six breaths here.

[00:26:48]Two. [snorts and sighs] Keep releasing. Three. [gasps] Four. [sighs] Five.

[00:26:59][snorts] Last one. Six. [sighs] Release it off. Okay. Get a bit of movement again going there. [snorts] Oh, I got a cat coming to join me, making a lot of noise.

[00:27:15]Okay, we're going to come in and uh like a good old book, reading it over and over again, I'm going to do the thymus and the thyroid release. So, my dominant hand comes into the base of the of the throat. Push open and open the throat at the base. Push it up and then keep opening.

[00:27:35]Non-dominant hand comes into the thymus, the center of the chest. Push in, rotate, twist, hold. Now bring the shoulders back, elbows down, push the chest forward. Pull up on the pelvic floor. Bring that all the way into the chin as you lift the chin as far as you possibly can. S uh three breaths in through the nose, out through the mouth.

[00:27:53][sighs and snorts] Keep pushing the chest in to the stretch. [sighs and gasps] [snorts] In through the mouth, out to the mouth.

[00:28:04]>> [sighs and gasps] >> Keep it going.

[00:28:07][snorts] Last one [sighs] and release.

[00:28:14]Okay, thank you so much again for attending today. I hope you enjoyed the lesson. I love that maneuver to finish my day off.

[00:28:23]It really opens everything up for me.

[00:28:25]So, hope you enjoyed it. I'll see you again tomorrow or on the next meeting.

[00:28:30]>> Thanks.

[00:28:32]>> You're welcome. and you >> sending you.

[00:28:35]>> Cheers. Bye-bye everybody.

[00:28:38]>> Thank you so much for is that pro is that profile pick.

[00:28:49]Hello everyone. [laughter] Thank you for joining. I hope you enjoyed that. I know it's not very interactive on YouTube, but at least I'm able to get this out for free and you can enjoy the lessons or not. Have a great day. Cheers.