Name: Playbook - Ruth Steel - KB Specific - WARM UP
Uploaded: 2022-12-07T20:43:45.153Z
Duration: 5 min
Description: KB Specific - WARM UP

In this video we’re going to prepare the body and muscles to avoid injury and also, prepare the mindset that we will move with.
In my experience, being intentional in all movement practices and focusing on an appreciation of what our bodies can do rather than what they can’t, really is what makes the biggest difference to our overall motivation and ability to be consistent. 

Remember, we’re not moving because we Have to, we’re moving because we Get to - it is a gift to have woken up this morning with a breathing, moving body & mind that allows us to experience the world. 

Let’s get Warm!

- Inhale to Sit the hips back (think chair pose) allowing the arms to swing down between the legs.
- Exhale thrusting the hips forward and engaging the glutes tightly as you come back to standing, swinging the arms to shoulder/head height.

*Keep going, using the breath to start to move energy around the body and begin to warm up your vessel.

Hip Drive with Arm Swing

- Inhale to Squat down in Malasana (yogi squat)
- Exhale pushing through the heels/legs to come back to standing, pressing the arms overhead.

- Continue, using the breath to build heat.

Squat to Press

- Inhale to step back with one leg, tapping the hands together under the front bent leg. (Preparation for passing a KB under the leg)
- Exhale pushing through the front heel to come back to standing.

- Continue, using the breath to build heat.

Alternating Rear Lunge with hand tap

- Begin in wide leg stance, turning the right toes out to the side.
- Right arm is down by your side, left arm up in the air, triceps to left ear.
- Inhale as the left hip kicks out to the side & you hinge to the right reaching down with the bottom hand.
- Exhale to lift up through the top hand coming back to the starting position.

- Complete 30 seconds each side using the breath, and keeping the knees soft if you have particularly tight hamstrings.

* As you hinge into your windmill, try to focus the gaze on your top hand and allow the top shoulder to rotate internally, then externally as you come back ti standing.

Windmill

- Keep the knees soft as you twist side to side, allowing the arms to swing freely and lubricate the spine.
- Keep breathing slow and steady throughout.

Easy Standing Twists

- Stay soft in the knees and steady in the breath.
- Open the shoulder girdle by making slow full circles with the arms moving one way, and then the other.

Shoulder Circles

- Bringing the left ear down to the left shoulder, allow the chin to drop down to the chest and make a half head circle, right ear to right shoulder and then back.
- Option to make half head circles rolling back, if it feels accessible in your neck today. 

- Keep breathing mindfully.

Half Head Circles

Coming back to our Hip Drive again…

- Inhale to Sit the hips back (think chair pose) allowing the arms to swing down between the legs.
- Exhale thrusting the hips forward and engaging the glutes tightly as you come back to standing, swinging the arms to shoulder/head height.

- Keep going, using the breath to start to move energy around the body and begin to warm up your vessel.

KB Specific - WARM UP

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