Sebastian Brosche · 11 min · 947 words
Previously titled: 10 for 30 Cooldown Video 16 - Spine Back
Hey everyone, welcome back to the 10x30 cooldown program. So today we'll be stretching the spine again, getting some movement in the spine. So start off on your hands and knees and just ease your weight back so that you're sitting onto your heels and then bring your hands under your forehead and just take a few deep breaths. Slow your breath down.
Maybe you've just got home from training. Maybe you've just finished working out at the gym or you just had a long day. Just as always remind yourself you're cooling down and as your breath slows down slow your breath down. So your mood, so will everything else.
Big inhale, exhale let that out. Another big inhale for your belly up there, for your lower back. Inflate as well, everything's drawing that air in. And exhale.
Good. Come up to all fours now and then just slowly bring your front down to the mat. And we'll come into that Sphinx pose remembering to come into it nice and slow, nice and easy. Bring your belly up to your spine, shoulders back, chest forwards.
Look between your thumbs and breathe. Good. And we'll get a nice light activation today, very light though. Okay, just bring your shoulders back a little more and chest forwards and almost try and drag your elbows back towards you as your chest comes forwards.
And keep breathing. Okay, keep that activation for five more seconds. Good, let it go slowly. Just relax.
Okay, one more breath in, shoulders back, chest forwards, get that activation back. Okay, so keep it there. Keep breathing for five more seconds. Get that activation off.
Just sink down slightly. Okay, come to all fours in your own time. And then just rock your weight back and forward slightly. Just feel your back stretch as you sit back, almost like we're coming into a cat pose but nice and light.
Okay, left leg outside, your left little finger, maybe creep the back knee back a little more into that lizard pose. Okay, you've been in before, biceps forwards, shoulders back and chest forwards. And now just like we were, moving our hips back. Okay, try and get that in your back again, almost that cat pose.
Just count to five here. Keep the breath. Now relax, chest forwards again. Take an inhale.
Come back into that cat pose. Five, four, three, two, one, relax. Keep breathing. And now just come back into that cat pose.
Three, two, one, relax. Keep breathing. Do that one more time. Into it, good, five, four, three, two, one.
And come down to your elbows if you're happy here, only if you're happy. Just breathe. Let your hips go a little lower maybe, maybe your knee flares out here too. Good, come back up to your hands.
Switch feet, so right foot on the outside of your right hand, creep the back knee back if you need to. Biceps forwards, shoulders back and chest forwards as well. Good, proud chest. And when you're comfortable, we'll come into that kind of cat stretch here.
So take a deep breath in. Exhale, come into that, keep breathing. Five, four, three, two, one, good, come forwards. We'll go again with that in a second.
And take an inhale and back into that cat. Keep breathing. Five, four, three, two, one and forwards. We'll go one more time.
Take a full round of breath here first. Inhale, exhale into that. Good, five, four, three, two, one and forwards. If you want, come down to your elbows, let the knee flare out.
Good, come back, tall fours now. Just reset, nice and straight spine. Maybe cowl into cat. Good, and now walk your hands forward slightly and we'll come into that puppy pose.
Come onto your fingertips if you're comfortable there. Tilt your hips up towards the ceiling, bring your belly up towards your back. And either drop your forehead on the mat or look towards your hands, wherever you're comfortable. Good, take an inhale, look up towards your hands.
Then as you exhale, keep your hands and knees where they are, but just come up into a bit of a cat position. Inhale back into that puppy. Exhale back into that cat. Feel your spine change.
Look up. Exhale into that cat. Inhale puppy. And this time we'll exhale, stay here, open out.
Good, you should feel your shoulders open out here as well. Maybe you've got a little bit more movement in your back. Walk your hands back under your shoulders now. Good, sit yourself back, hips back onto your heels.
You can open your knees out if you feel a pinch in your hips here. Rest your head onto the backs of your hands. And just breathe. How does your back feel now?
Did you get a little deeper than you did last week or last time you did this class? Did you get a bit more movement or release a bit more tension? And just whatever you're going to do now today, just keep that slow breath going. Keep everything nice and calm.
Keep that slow breath going. Keep everything nice and calm. The stressful part of your day should be over. This is the introduction to that quiet part of your day.
And keep that calm feeling going until you get into bed or whatever you're calling down for. And then in your own time, sit yourself back up. And that is it for this part of the 10 for 30 cool down. Make sure you come back tomorrow and do the next class and I'll see you there.
Cheers everyone.
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