Lynne Robinson: In workout one, we are going to be working on creating a good look strength working on your deep stabilizing muscles, we are going to be creating flexibility in the spine as a section on arm weights and also be introducing the idea of stabilizing your shoulder blades down into your back. For this section, you will need to folded towel, arm weights, tennis ball and a nice plump pillow.

We are going to start in the relaxation position, make sure your feet are hip width apart, that your pelvis is in its neutral position neither tucked nor arched, just allow your elbows to open, your shoulder blades to widen, just release the neck while letting your head roll from side to side, bring again back to then center and then place your hands on your lower ribcage, you are going to remind us so the lateral breathing, breathing wide and full into your sides and into the floor and as you do so just allow your whole body to melt into the floor, widening and lengthening.

We are going to combine this now with zipping and hollowing creating that strong center, so you are going to breath in wide and full and as you breath out you are going to zip and hollow, don’t lose your neutral position and then stay zip and hollowed as you continue to breath in and out.

Let’s put this together now with some movement, we are going to take the opposite arm and leg away making sure the pelvis stay stable and the arms stay soft and wide, the shoulder blade down in your back, if your hand doesn’t touch the floor, don’t worry, so you can breath in wide and full as you breathe out zip and hollow and slide the opposite arm and leg away keeping the pelvis quite still breathing in and should come back to center and breathing out zip and hollowed opposite arm and leg lengthening away, breathing in as you come back to center, breathing out zip and hollow lengthening away breathing in still zip and hollow back to center and breathing out strong center, lengthening away and breathing in to return.

We are going to work on pelvic stability now, so check that you are in neutral, you are going to breath in wide and full. As you breath out zip and hollow and then fold one knee up, hinging it from the hip, breath in, breath out and then lower the foot to the floor and just take care that you don’t lose neutral, it’s very easy to lose neutral, breath in breath out the zip and hollow and fold the knee up hinging from the hip, breath in breath out and lower the foot to the floor.

We are going to have an extra movement now turning the leg out from the hip. Just make sure when you do so you don’t allow your pelvis to swivel it must stay absolutely still, so breathe in wide and full, breath out zip and hollow, fold the knee up and then turn it out from the hip so that your foot comes to touch off the knee, the pelvis stay still, breath in as it returns to parallel and breath out to lower the foot to the floor. Breath in to prepare breathe out zip and hollow, fold the knee up from the hip, turning it out, keep the pelvis quite still breathe in as it returns and out as you lower.

We are going to work on opening the chest now and opening the upper part of the body, so you want to rollout on chest side, if you have a disc problem, just check with your practitioner before you do this one and you could have made an extra cushion for under your head, a bed pillow is perfect, lie on your back up with the edge of your mat, so you are nice and straight, your knees are at a right angle and lie in with your bones up, your feet, ankle, knees, one hip over the other, one shoulder over the other, put the tennis ball between your knees, that’s so you can check that your knees are not rolling, start with the palms together, and then gently zip and hollow you are going to breath in and let your eyes follow the movement of your hand as you slowly open, doesn’t let off your hand doesn’t touch the floor, breathing out as you bring that back.

Just check in your knees stay quite still and then breathing in I should open, make sure your head rolls with you keep your eyes on your hand, and breathing out as your arm comes back. Shoulder blade down, neck nice and soft, just gently zipped and hollowed and probably find you can go a little further each time, opening the upper part of the body while keeping the pelvis quite stable and then we are going to curl up on the other side and do the same thing.

So, again just lying your back up with your mat, position under your head, knees at a right angle, tennis ball between the knees with the bones lined up, gently sit zip and hollow throughout just breathe in, allow the arm to open and just close big gap between your ears and your shoulders.