Stephen Dunn:
All right, all right. Hey guys, what’s up? It’s Stephen Dunn. It’s Monday. It’s Mindful Movement Monday. It’s beautiful outside, and today we have Mauro, going to be teaching us some pushups.
Mauro:
Hi guys, hope you have a great weekend and today we are going to work on the pushups, a subject that usually is kind of annoying for most of the time for women, I would say. Somehow guys, sometimes like, but what we are trying to do is an effortless, I would say, or easy way to do the pushup. Okay?
Usually, it’s a hard time to get into the position of pushups, and I think it’s a little bit more psychological on the moment that we are facing the floor, we already thinking that we can’t do it.
I would say that especially for ladies, is what happens. What? Because I saw that, already thinking about the pushup, and oh pushup again. No, it’s a little bit easier. We will see.
The first thing that we’re going to try to do is to think about rhythm. You can be leaning like that way, or here. And, what we’re going to try to do is to create a sensation of, on the exhale, soften the sternum and solar plexus to work the spine. Do not compress this. Just try to inhale and then, when you exhale try to find that this soften to work the spine.
And kind of like the spine start kind of like elevate, all the way through there and
Cheryl:
Crown of your head?
Mauro:
Crown of your head, yes. Try a couple of times in there, see how it feels. If you can have that sensation of kind of like, I don’t want to say a compression because it’s not that we are going to be shrinking it’s going to be kind of like expanding sideways in the ribcage. We get softer in the chest. Okay? At the same time now what we’re not is the sensation of our shoulder blades, the scapulas kind of like on the exhale, also kind of like releasing down. You know because it’s releasing down we are going to collapse on that sternum, okay? And try again, of course all the time we are going to be working on contraction breathing, okay?
If you feel like you are achieving that, and we are changing positions. What we are going to do is to try now just to go to the palm of the hands and find the same idea okay? Try to feel like you are not pushing the floor away. Try to feel like its kind of like relaxed okay? And try to feel like in here you can do the same breathing okay? The sternum is softening towards the spine and the spine to the sternum. And feel like there is not much pressure on the floor. Don’t push the floor away from you. Imagine that under the floor is the planet earth. So you are not going to move it anyway, so don’t push it away.
So everybody got the feeling? Yes? Okay. So we are going to bring the knees a little bit in the number of the time, okay? I would say like maybe forty five degrees, okay. The hands are maybe forty five degrees okay. The hands are going to be relatively in line with the shoulders, okay? And from there we are going to create the same idea of exhaling and softening and shoulders down when we are going to go to the floor. And inhale back up. And keep feeling all the time that the scapulas are kind of like releasing towards to the hips.
Good. So now if you feel you can do it with the, like the regular push ups, yes. Unless you have any questions, any questions?
Cheryl:
Elbows, do they go back?
Mauro:
So this is what I’m thinking okay? So if we are doing the, so if you can see its kind of like we are going into a squat we are connecting the sit bone to the heels. So in this case we are going to try to connect the shoulders to the. So I’m not controlling the motion through my elbow, what I’m thinking is just like slowly this get closer to each other. But I’m not thinking about compressing the elbows. Okay? And its going to be kind of like back. Yeah and look at this position of the elbows for the second. Okay?
Alexis:
You kind of want to keep this open
Mauro:
Exactly, yes otherwise what’s going to happen are you going to feel a disconnection on my shoulder blades.
Cheryl:
Can I do it with my feet?
Mauro:
Yes
Mauro:
I’m thinking also to keep on this spiral, spiral the arms, spiral the femur, the humerus. Spiral the humerus.
Cheryl:
That is a totally different ballgame on the feet
Mauro:
Do not drop the sternum. If you drop the sternum or your spine it’s going to be much heavier.
Cheryl:
It’s hard
Mauro:
It is.
Cheryl:
Go Megan
Megan:
I’m the only one doing it!
Mauro:
Okay so that was it for today, I hope you guys feel a little bit different on your push ups. I don’t know how these people feel in this room. So thank you very much and,
Cheryl:
See you next week!
Alexis:
See you next week.
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