Straightforward Mat

So let's tonight start sitting and we'll begin with our feet flat and heels right in line with your sitz bones. Straight ahead. Hands right ball a behind the knees. And uh, just take a second to pull up with your hands at the back of the knees and up more than forward with your body. So I'm just taking a second there to check in on that vertical orientation. Ms. Feel the support with how you're holding your hands on your legs and start some nice breathing. It can be Polonious breathing, it can be your own personal style of breathing. I'm just going to look real quick. I do want us to open the elbows though, away from the body and that sets the intention to widen the back.

So when we do start getting a little more into the breathing that with through the lats, as you inhale, then use your exhale, stay tall, but just rye in from your lower abdomen and pull up at the pelvic floor. Let's go again. [inaudible] so finding the strength in this position, no strain. We're going to start exhaling a little bit of movement now on the lower back so that curling under of the tailbone to widen your back. So similar to last week. Inhale as we roll back up to sitting tall, did these might be small for you to start with. Exhale is focus on the c curve, mainly in your low back, which is for some of us as the harder place to seeker.

And inhale as we restack again feeling the work in the arms just a little bit. Exhale n curl and again inhale. So let's see if we can do these contractions and not squeeze our glutes. Can you just work your abdominals there and inhale restack yeah, and again, pulling back. So the abdominals pulling away from the legs. Stay there this time in the okay.

And exhale again. Go deeper into the abdominal, see if you can lessen the work in the arms. We're going to start working a little less than the arm sitting tall. Inhale, exhale. Again to roll back. So as we're going a little further, let's go to a place where we get the arms straight to pull him. Pretty far back holding that position. I know I don't look that sea curved. I'm trying to get my low back curl. Well, let's hold as we inhale. Now this time guys is we come forward, go further forward, dive your head down a little bit. Chest more toward the thighs, looking down if that helps you.

Get that pulling your chest towards your legs and then inhale, coming back up to sitting tall. Couple more like that. So going to a place where those arms are straight. Spending a moment there. Can the pelvis rotate under a little bit more? Inhale and exhale as we curl, minimizing the pool with the arms. Get more into the pool of the abdominals. Rounding over the thighs and up we come.

We're going to do that two more times. Exhale. So really just go into the body feeling where your work is very close to the spine. Exhale, pull in from old back behind that abdominal wall, back behind the naval. Hollow your tummy in enrolling up to sitting tall. Leaving those shoulders down. We'll go one more. And your exhale. Same thing. Going to a place where the arms are straight.

Inhale and exhale. Minimize the work in the arms. If you could pull yourself just with the abdominal, no, but squeeze and rolling up to sitting tall. I'm gonna suggest that we all just do a quick transition of moving the hips a little closer to the heels and roll yourself back to land all the way flat. Continue once again to pull your heels in towards your sits bones. You're pretty close going into pelvic curl. Take another breath.

Just moving through this spine. So maybe this rolling up through your body is going to feel more like you're opening up than you just did from sitting, working hamstrings. Inhale here at the top. Exhale, we rolling down [inaudible]. I'm just suggesting and the glute idea so that we don't oversee clench. You know, we want the motion. Keep going. So if these are grabbing too much, we might not get the mobility. You know, you can press with the hamstrings, but see if he can let go a little bit from the rear. Inhale here at the top.

Exhale again coming down, sinking the back of the chest. Check the inner thigh recruitment. Nice solid stance on your feet. Again, inhale wide through your ribs. [inaudible] pulling with the abdominals, checking in how you're integrating with your arms. We want the length with the cross the chest. Breathe in here.

Exhale again, pulling from the back of the chest, trying to leave that pubic bone angled up as long as you possibly can. The very end is when you decide to lower that in line with your hip bones. Let's take out two more times. [inaudible] it's feeling where you are in your body. Hold this position for just a second. Reach your pelvis toward your knees.

Inhale. Exhale. Here we go. Rolling down again. Get the long arms. Connect to the back of those arms against the Mat. Arm extenders. Good. Breathe in again. Last one going up. How hollow can you pull in with that abdominal wall? How much scoop can you place in there and stay? Curl that tail a little more.

Now let's take a nice inhale. I'm going to go into some exhale marching in place. Lift the right thigh and inhale lower left side. So as you step that one leg, get a little firm in that hamstring as you float. The second leg up [inaudible] is that relationship, hamstrings and abdominals.

[inaudible]. Let's take this form were times your hips are lifting. Your arms are slightly pressing into the mat. Last one on the right and last one on the left. Let's inhale the feet down. Reach your arms up to the ceiling, just poems facing each other and roll down your spine.

If where are those shoulder blades really feel them in on the mat. They're not above the mat. They're digging into it actually, and just feel your pelvis come to level. Want us to walk our feet together? Knees together. Open your arms just a little, not all the way to the floor. Take a check. This is a reach and expansion of your chest. Feel those shoulder blades still on the mat.

Exhale and bring both legs up to your tabletop. Let's just take a breath in. Exhale, lower both feet down without losing the imprint of your back. Inhale at the Mat. Get the exhale going. Raise the thighs up. Inhale, exhale, lower them down. Two more [inaudible] right into your center guys. Exhale. Now let's go ahead and lower the arms to the mat, to the floor.

All the way palm is facing up. We're going to go knee, side to side. Let's take it to the right hip. Inhale, exhale as you come back to your center. So as you go over to the left hip, make sure you're already reaching that right femur a little longer because it tends to maybe stay down and shortened a little bit. So as you go to the right start, reaching your left hip out on that diagonal and exhale center over to the left. So that's really helping us get those ankles and knees bolted and at the same level over to the right. And exhale, return to center, waking up the sides of the waist, sides of the back, and exhale, coming back to center.

You can add onto it. Inhale to the right. Hold there. As you exhale, stretch your legs. I'm going to do a little horseshoe down, slightly over to the other hip, onto that diagonal Hawes or to the other way around, and pause. Breathe in little horseshoe, almost tracing the very edge of your sacrum. Bottom end of the back of the triangle and your pelvis down around to the right and pause the slow pendulum around the left, down around to the right. Let's just do this one more time. Over to the left. You're on the diagonal. [inaudible] bend your knees and then find your way back to center and pause.

Okay. Arms by our sides. Palms face down the 100 exhale, curl up. Let's do our breathing. Four and six. Inhale for, okay. X three four, five, six [inaudible] three, four, five and six. Yeah, so the strong pump with the arms, it's from the lats. As I said earlier today, create a little wind with the arm pump. Curl that chest in.

Go a little lower with your legs if you're wanting a little more challenge right here. Chin down, a little pet nine and ten three, four, five and six. So reaching the arms up. I like this transition. Be careful with your back. I'm going to take us all the way down. Legs down. Spine is tense on the Mat. Before we do our full roll up, get those shoulder blades in place. Here we go. Inhale, arms, head and chest. Take care of yourself. If you're feeling a little tight, bend your knees, reach with the spine, but pull back with the abdominals. Inhale and exhale. Here we go. Back.

There is energy in the arms reaching out at all times. No matter where they are, they're back up forward. They're reaching away from the shoulders, but that doesn't mean to pull the shoulders way forward. Certain exercises, it's going to shift a little bit and exhale, roll it back. There's the reach. Sync the ribs. Inhale scooping in. Easier around your caller. Breathe. [inaudible] let's take three more.

I want you to think about how full you are. Inhaling [inaudible] or not. Please try throughout your work to always inhale fully. We're very known to be shallow breathers in normal life, many of us, so this might be your opportunity to retrain how you can breathe, not that you'll breathe that way all the time. One more time. [inaudible] breathe fully. [inaudible] okay.

Taking our rollover. If you need to move on your mat, most of you probably will. Want to move down a little bit. Bring your legs up to the 90 squeeze the legs together. Once again, getting in touch with the back of the upper arms as taken. Inhale here. Exhale, hips up. Roll the body up. Remember you're thinking pelvis to the ceiling. Flex your feet. Inhale legs open, shoulder with, and we roll it down. That opposing strength through the top of your head, bone by bone.

Let's go ahead and circle or legs tonight. Down together. Inhale is the 90 exhale, the up and over sitz bones facing the ceiling of flex. The feet open. Exhale, coming down back of shoulders are very, very placed on your mat. Your collar bone is stable. Let's go one more time here. Exhale, flex. Inhale, open, stable. Collarbone, no curly edges by your shoulders. Wow.

Okay. Now rolling over with legs apart tonight so you can take them hip with. Exhale up and over. Bring your legs in. Flex the feet rolling down. You can raise your legs a little higher. If you'd like, lower your legs to 90 or two 60 excuse me. Around a 90 up and over. Sitz bones did the ceiling rolling down.

Draining. Get every vertebra. Don't let each got to get each one down as best you can last time. [inaudible] same going over. Flex and exhale. We roll it down. We're going to move into leg circles. So once you place your pelvis, lower your left all the way down.

Anchor it now instead of this right leg being 90 lowered a couple more inches guys, slightly turn it out. That might help you turn off that hip flexor a little bit. Five circles we cross around and center. Cross. Good breathing around center. [inaudible] remember that hip is on the map. The circle is really in the back of the joint.

Pause other way. Femur head is sinking in. The circle is in the back of the pelvic bowl. The right half of the bowl, four and five switch legs with them straight. Just a switch. Anchor Pelvis. Here we go. Sinking the FEMUR.

[inaudible] oh their direction. [inaudible] conditioning that hip joint. Good stuff guys. Four and five. Okay. Lower that leg. Let's take a [inaudible] and other exhale. Curl yourself up, pulling those heels in toward you for the ball and pause for just a second. Remember this space, legs to chest, that stays constant.

Doing your best not to move the feet forward. Let's go with six repetitions backing up. Don't stay back on those shoulders too long. Think about coming right back up. The inhale takes us back. Exhale coming up. Three more of those wide elbows wide. Lats last one. Transitioned down into series of five. Yeah, let's do inhale. Inhale tonight. Dan, we have, I'm going to let you go further than tabletop.

Get the need to come to the chest. Make sure that pelvis stays flat though. Four and three. Two and last one. Okay. Double leg. Last week we brushed the mat, I believe with our feet, so let's try tonight. Rush the Mat. Inhale, exhale, circle in.

If you feel ready to do that, if you don't, your legs just go out on that 45 degree diagonal or 60 degrees. Inhale the low belly contracts to bring thighs in. Okay, legs up. Let's do right leg up. Left. Lay Down, little pull, pull. [inaudible]. Remember, these are brisk, brisk change.

Pull yourself up off the shoulders slightly. Try to visualize your waste. Kind of like a funnel. Yeah, and four and three and do hold it there and I'll bring both legs together. Hands behind the head. Elbows wide. Let's go down with flex feed. You can go to 60 lower if you're stable. Exhale, coming up.

Do more since your back. Pull it up. Last one keeps sinking your back. We're going to go to Chris. Cross, twist left double breathing. Inhale. Inhale. It's from your hip, hip, hip. Eight, seven, six, five. You're the movement of your body. Feel the movement. Last breath. Okay.

Tuck it in and roll it up. Lift your hips and move yourself back. Reaching your arms long. Let's go. Three spine. Stretch forward. Just the flection. Okay. Back to the breathing. Big full breath and scoop the stomach. Bend that spine. Inhale coming up. Why don't you to stay there. Exhale. Inhale.

Sit a little taller and exhale. Ben Going for the c curve. If he can get that head down, please go for it. I need another breath. Actually stay here now. Rolling up. [inaudible] one more. Is it a little taller? We'll do two breaths flection. Get those heels reaching. Take another breath into your back. Exhale again. Over energy still through the arms and we roll up and everybody just relax the arms.

Now I were open leg rocker. Reach your arms back again. Everyone's favorite transition. We're going to try not scooting fair much. Okay. If you need to scoop where we do it now. Okay, good. Trad, I should probably turn that it too. Good. Tracting back. Now he the seeker was best you can.

We're going to lift both legs to the hands. [inaudible] right, we rolled back from here. Scoop the belly. Look at your tummy. Come up. Remember we're looking for a seeker of in the low back and extension in the upper back. Inhale, scoop. Try to keep your arms long. Go back to the warm up.

Remember how we felt the support of the arms from the arms. Ah, to help us warm up that little back. Let's take three more. You can relax your feet. Two more last time. Let's bring them together. Ready to sweep over onto our tummy.

How about we sweep our legs to our right land on your tummies? We did it. Okay. Hands by our shoulders. That in him going into a little swan. Take caution if you need, you go only as high up as you're ready to go. So reaching out through the crown of your head, working at upper back extension. Feel your shoulder blades down.

Some of you might need to pull your shoulder blades together on your back to feel more freedom in your extension. Inhale here and exhale as you're coming down broad in the upper chest. Inhale the Mat. Go one long exhale. It's almost as if your hands are pulling back towards your hips to help you activate your upper back. Maybe guys, stretch your legs. Engage those legs. Inhale and exhale coming down.

Chest broad across that upper chest by your collarbone. Inhale. Exhale, reach it out. If you can keep your legs together. Wonderful. Pull your upper back back a little more guys, and up to the top of the head. Breathe. Exhale.

Let's take two more times. Let's go back to that thought of how fully are you inhaling the top. It might feel pretty challenging. See if you can get it. Get it [inaudible]. I just experienced it. A really nice stretch in my abdominals and here we go. Let's stretch up. Inhale and exhale. That felt better in the room. Let's go up again.

It felt better because it sounded better to me. I don't know if that makes sense. We're going to do a little dive arms out to the side. We're ready and release. Arms Out, lift arms out, lift arms out and lift. Last one, lift your hips. Rounded back.

Very nice you guys. Spending a moment in your rest pose. Talk that tailbone very deeply underneath your heels imaginatively and we'll move all the way up. Just come up here for a second. Just kind of up on your knees. I know this isn't great for a lot of you. Just turn your head, wants to your right shoulder without your shoulders moving. How far can you rotate that head? Okay, just so good.

Summer and then come through the center. Rotate your head to the other side. Yeah, and once more to each side, I want you to hold a collar bone really steady. Rotate the head and through center. We're coming back down onto our belly. Single leg kick, double leg kick. That head rotation is a little preparation for you for your double leg kit.

Let's pull our elbows underneath her chest. Palms face down again, upper back is pulling back. Recruit your hamstrings to lift your thighs just a little bit for making sure your belly doesn't drop out. Ready. Stabilize your shoulder blades from working your lats. And like last week, pull the heel in.

Reach it back slowly. Pull the left heel in and reach it back and they add a little something. Pull it in. Hold for second. Try to squeeze your leg up even if it's like a half an inch or no movement at all. Reach it way back and then down again. Pull the left heel. And if you recruit those hip extensors a little, you might get a slight lift of your thigh and back. One more each side.

Squeeze and lift a little bit and reach it back. Last time left. Lift and back. So if we post the tempo and pulse, pulse, pulse, pulse, yeah, belly up and four and three and two. Last one. Both legs down. Turn to look left, right cheek on the mat. Stack my hands. Drape the elbows. Let's just do four. Inhale, axial heels in for three. Glad you guys as stretch. Let's take her time.

Give your collarbone opportunity widen. Lift your arms a little higher by squeezing. Rotate the other way. Hands go in and elbow drape. Heels kick. One, two, three. Stretch your arms. Feel complete coordination of what you're doing. Could you lift a little high? Breathe fully. Inhale [inaudible] lay it down.

Oh, and hopefully other side. Exhale and bring it down. One, two, three. Let's bring it up and hold. Hold it there, pat. Of the lengths. Generate a little more work in those hamstrings. Release your hands, but put them right by the sides of your thighs. Check your belly. Inhale. That's going to be plenty. When everyone arrests the legs, bring them down. Hands again by your shoulders. Push up now.

Make this transition meaningful. Little bit into cat. Do you need to move your hands back? That's fine. I want you to really pull your spine to the sky. Tailbone to the earth. Down and under. [inaudible].

Okay, let's go to nick. Paul. Legs squeeze together. Hands interlaced. Elbows wide. Pinched the bottom a little bit. Take a breath. Okay. Leaning back your head into the hands. Take a breath where you are. Good and you guys and flex control.

Don't stay down too long. Come right back up over the legs. Bend that spine. You roll up again. Stay there as you exhale. Breathe in tall and start your lean back. That's right.

Your head into those hands. Flex with control. Inhale coming up. Exhale. Deepen your scoop as you flex forward. Rolling up to sitting tall. Stay there as you exhale. Let me watch you go ahead. Inhale. Is that up and back? Flex with altamed.

Control in your dominance. Don't stay long and come right back up. Elbows wide. If you can roll up to sitting. You guys. Excellent axial. Stay right there. Let's go one more time. Inhale that up and back. Route your sits bones. Exhale, flex. Don't stay long over rolling up. Okay. Hands down. Move your hips forward again.

That's roller body back, legs up. Okay, ladies and gents. No, Jen, tonight in the room, we're going over onto the wrists, bicycle, scissors up there. Okay. If you don't want to be up on your wrist doing bicycle scissor, you can do it down here and just do a flat on your mat, okay. Or you can even do it with your hips, your hips supported like that, and just do singles. Okay, I think this crew's fine. Pretty sure. Here we go. Breathing in first. Get our rollover again.

Okay. Now hands are going to be ready to catch that pelvis. When your pelvis comes to those hands, you get to arch your back a little. Reach your butt out. Sit into your hands. Trust your lumbar extensors. All right. Now ideally we could take those legs. Not so much on this diagonal, but a little higher to the ceiling.

That's a place at the sense of balance and also your strength. Nice, Yvonne. Okay, let's take our right leg out. Left leg, two chest, no pulses. Let's just do eight changes. So I'm going to have you take a little time with this. The leg that's forward. It's your hamstring that's engaging to pull your leg forward, right?

And then change. Inhale, exhale, left hamstrings. Enjoy that connection. Okay. Use the hamstrings and glutes for hip extension. [inaudible] focus on the leg that goes forward. Not The one by your head.

That's the easy leg. It'll fall. The other one. You have to be in muscle and control. We've got one more now where your legs are state of bicycle. I love going up, but I also like to go out. Reach out like you went through that scissor. [inaudible].

Prepare your thoughts for the day. You're ready. That lady that goes out. We'll brush the mat in front of your leg in front of your hip. Pause. Let's go the other way down. Reach out. Some of you that have longer legs might be ready for that and Elyse, loose long spine reach, reach and reach and reach. One more each side.

[inaudible] why bend your knees, roll out of it. Police your feet on the mat, shoulder with the part, no articulation. I want us all just to press up to bridge. Take a second. Reach the hips toward the knees. Bring your right leg to the ceiling. Flex the foot lower. Lift the leg down we go. One lifting up, lower control the left. Stay working. Those upper arms.

Last one. Simply change lengths and other side. Could you reach your hips up more? Always think and yeah. [inaudible] full breath. Last one, put down. Now let's challenge this. You're going into hyperextension and get in your back. We did it last week.

We do it pretty often. Walk your shoulder blades together underneath your back. Clasp your hands and push those hands to the floor. Push them down now. Lift your hips higher. Breathe guys fully please.

Your belly may rise and fall a little. It's okay. Could be your diaphragm moving. It's supposed to move when you breathe in. It is not supposed to be locked in one place. Enjoy this. Think about if your inner thighs are helping support your knee. Alignment.

[inaudible] one more and we let go and we enjoy trickling down almost a little easy quality as you move your spine back down into the mat. All right. I want you to bring your feet together and your knees together. Open your arms a little bit. Let the knees drop to the right. Again, a somewhat passively little looser. Bring them together up to the ceiling center over to the left.

And again, I need design [inaudible] and through center and over to the left and center. Let's bring her knees into our chest for a second. Now chest up. I'm gonna move into a little teaser. Okay, so cause Dan your legs on your diagonal, reach to the arms back overhead. Lay your back down. Let's do like the reformer teaser. I'm gonna have you open your arms a little bit toward the tee.

As you start rolling your head and chest up, scooping towards your ankles. Palm should be face up and your upper back has energy and hype to it. But your pelvis is in a little c curve. We breathe in here. Let's go back through that. Arms can open out towards your sides. You've, you need to bend your knees. They will not be offended.

Take care of your body again. Open around scoop. Come up with those nice broad collarbones guys. Breathe looking straight at the toes. Exhale. Ah, going up for one more. Okay. Keep your arms here teaser too. You lower the legs a couple inches. Low belly pulls the legs up.

Two more we go down is ready for teas or three. So we have to go to user three. We take it all the way back again. Now teaser three, let's go at it a little different. Arms above the head as we start lifting the arms, the head, the chest, the legs, everything is coming up at the same timing, right? So here we go. You have to get your back down. Push it into the mat.

I want you to reach towards your toes. Now open the arms, lift your arms up toward the ceiling. Reach back to the toes again. We roll back all the way to more. Use to the toes. Lift. Reach to the toes and scoop and roll back. One more and lift. You're going to hate me. We did it last week. You've got to do them. Okay, so the hip circles, you're allowed to do knees to tabletop.

You're allowed to take a break. Those of us are gonna go ahead. Chest up. Let's go. Legs to the left hip. Lift your hip off the mat. Circle. Your leg is down to the right hip and pull to center. Do the right hip down around, and lift to the left. Circle to the right. One more. Pull up last time. Rife. Exhale up. Now Bend your knees.

Try to come up and over your legs for a stretch. Yes, indeed. Guy's day down there and stretch it out. Good. You may want to come up and stagger. We're going into spine twist. Let's take the arms like this forward. Open up your hands just for Jia. Change your energy, you know, so as your arms are forward, palms are open.

Ly Energy. Squeeze your legs and take a breath. We're going to go to the right first. Think about moving your right shoulder blade around. Feel your back. Turn energy in both arms. They there, bre, and good Lindsay. Exhale, come back to center. Inhale here, shoulder blade, turn direct, stretch in both arms, right and left. Squeeze the legs together. Stay there. Inhale, exhale, come home. Breathe in, rotate, right. So I want you to feel that shoulder blade in your back on your back. Good.

Katherine. Inhale, exhale, center breathing in. Rotate. Does that feel good to anyone else or is it just me? Okay, that tonight something feels different than me. I don't know. Maybe it's me. One more. Each side. I'm liking. Thinking about my shoulder blade to me. It looks like this.

Crew's getting more rotation. That's a good thing. And Center and one more. Ah, reach. Open. Open greed and center. Now lower. We're going to go into back support arms here again.

Let's do a nice transition arm up toward the ceiling. Go to that rotation again, a nice placement of your hand on the Mat. Lift the left arm. Open your chest to bring your hand behind your back. Palms should be flat. Legs glued together. Start with those elbows a little bent so we're not locking right away. Inhale pat ions the other way. Hands the other way.

There you go. Ready? Take your tailbone underneath. You scoop your belly, reach your hips up, beat to the floor, hold there. Can you engage your back a little more in lift. Let's take a breath. We're going to come back down as we exhale. Now as the next one. You go up there, we're going to, I'm going to offer three little leg lifts right side three times left side three times. If you want to exhale, you don't have to tenses more arm muscles. Here we go right side and we lift lower lift, lower lift other side up and the goal is high hips.

Last one. End there. Bring your hips, flex your ankles, grab ahold of the toes and give those feet a little pull. [inaudible]. Now instead of being an adjuster round back, can you, we all engage your back extensors and reach into flat back. So those shoulder blades back around her back. Yeah, low belly and tailbone. Reaching back. Chest is open and then one contraction to come forward. Okay. Sideline legwork. So I'm going to lie on my right side.

You guys lie on your left. Let's take it to the front. I'm going to have us go on our elbow to start. All right, and your elbow right underneath your underarm. Let's do a flat palm legs just slightly forward of your hips. Other hand behind your head. All right, so opening that elbow and reach with your hips toward your feet, front and back versus your leg comes up slightly externally rotate. I'm going to ask us maybe. Let's all relax our feet. I'm a good flexor pointer.

Let's relax a few. Think of the hip. Okay. Breathe in for a CIS. Double pull front and one and two and one and two. It may change how you feel at your hip. If you relax your foot. I think some of us know who we might be over pointers or over flexors. I'm good and four and three. Good. Is your abdominal wall in it up enough?

Are you satisfied with where it's at? Last one. Hold it back. It looks good to me. Arm forward of your body. Okay. Feel that shoulder blade again, just like we did in the twist. Now a little Rhonda Zhang. I want you to like up nice and just come down and pause.

You can touch the floor. It's harder because you've got a higher lift to execute and then reach it back. Same story applies. Reach from your hip and we left and exhale and we left. You guys look in. Great. So the side support, execute those last two more times. Up. Execute down and lift.

Good is in your hip, not your foot, hip. And do you feel that a couple of you have a little higher leg today and they're okay. Leg in turnout. Let's go back here. Up and down. And we left up and down. Let's just do eight. Yeah, lifting without dropping our wastes form Morin up and three hand too. Good. We got it last one and lower. Okay.

Pick your legs up and move them underneath. Straight in line with you going all the way down in contrast. Well my little pack here and then inner thigh work. So if we step that foot up, grabbed the ankle, talked about this last week, this grab is an opportunity to unplug that top shoulder. You want to get that nice long trapezius muscle on your neck. Parallel your bottom leg.

Pull your pubic bone toward me and pull the fire up one and exhale. Two, three, four. We'll go to eight up in hold now. Now we will flex the foot. I want energy in the ankle for you. Inner thigh way up here. Eight little squeezes, one and higher and three and four and four and three. Two and hold four circles one direction. One. Think if you're like two, three, you couldn't help.

It's right here for other way. One. Where am I going? And two, three and four. Okay. Point your foot. Take your hand in front of you and glue those legs together. [inaudible] no, let's put our hand here. I think actually we're gonna change it here. A little walk in place. Yeah, a lot of belly work. Shoulder blade on the ribs.

There we go. And four, three, two. Our last one. Let's bring your legs together. Lower your legs. We're going to come up under that elbow again for that nice side plank we did last week. Staff, your ankles. Lift this waist again, recruit that lat, pull it towards your waist. The other arm is here. Breathe and we lift.

I'm going to have us take our arm overhead and get long wreath here. Exhale, coming down with ultimate control. Does a gentle staph down into your hip. Exhale back up again. Inhale and exhale coming down cause you're getting stronger. Two more and lower.

If you remember last week already, that's the skull for lift your top leg. We have a one and down and two ribcage three that's right. And four we can come all the way down. And let's go to our mermaid stretch. Tuck your heels, reach your arm up, glue that arm close to your head. And before we side bend, draw that in. Tailbone under a little bit and over. It's a long up and over. So even though it's aside, Ben, can this, this waste be longer and to add a little to it tonight on the next exhale, kind of yield into this.

Guys, that's your background. I'm gonna have you take that other hand and Tuck it underneath. Any, draw the head down. [inaudible] pull into your waist, but a long lift in there and not a crunched down a lift. [inaudible] and we'll come all the way up baby with the legs, the other way, other side. So on your elbow, like slightly in front of your hip, hand behind the head, your checkpoint shoulder to hip and you lift. Here we go. Relaxing or foot ready.

Breathe by Yvonne and front, front and reach. Reach, fold, fold, open, open ways to thinking. [inaudible] crease you longing for and reach to. And two more to go lift the chest. Open it up. Last one, front, last one back.

Hold your body long arm in front of the chest. Rhonda Zam. So we try to lift the leg up the hip, bring it up and down to the front without dropping your chest from the hip. We lift. Turn it in a little as it reaches behind to more energy in that arm. Inhale and exhale and reach from the hip. One more here that are very challenging to move the leg without dropping that waist and reach and again behind.

Head up and down to externally rotate. Here we go for eight and up and lower [inaudible] lift with the lift here. That's right up and four more left and two more up and last one. And we lower for inner thigh work. Okay, stack the hand, grab an ankle, feel that next stretch. Parallel that bottom leg. Pubic bone forward. Here we go. Pull it up and down again.

It's right at the top of the leg where it meets the pelvis. That's where to think about, not the foot. It won't do you any good to think it from the foot. Hand pull up, pull up. Plus it gives you something to think about. Oh yeah. Tap My pelvis there. This last time. Pull up. Now we flex little pulses in one, two, four, three, two and live four little circles and up through the heat.

Lots of energy and three, four other way. Shoulder, easy lift, pubic bone forward and abs are in last one and down. Seal the legs together. Parallel length in the arm. Up. Little Walk in place. So again, your left shoulder blade really secure in the ribs here. Ribs in.

Make these movements small and for three to excellence, you guys legs together and down we go up onto the elbow plank from the elbow. So the heels are stacked. W feed on one on one. Got Your Nice lift here. Shoulder stability, right. Okay. Breathe. Yeah, lift the arm comes by the ear with a nice low shoulder blade. We get stretched on her. Inhale and exhale.

God, you guys are making it look so easy. Some good. [inaudible] stretch. Two more. Inhale. Exhale coming down. Next layer. A little bit of star stuff. All right, so it's the outside of the hip. Four Times hip, hip, hip. Oh Gosh.

I felt a little weak there and I'm coming down and Tuck the heels. Well, arm up. Okay, so again before you side bend, pull in, long reach up and over. Nice opportunity to take those big expansive breath. Yes, beautiful. And keep that, carry that elongation and just spiral it a little bit more.

Oh Amy, beautiful. And around your spine, if you want to Tuck that hand underneath your knee, you can. It's just other place to put it. So now your back is really well exposed for the the lung to expand. [inaudible] let's take one more breath and then we come all the way up. I'm going to have a space each other into your front support.

You're in a nice Relevate. Your heels are up above the balls of your feet. You're pushing the earth down. Your chest is nicely open. Pat This beautiful Amy. Extend your sternum a little bit. Yep. Same with Britain. A little bit sternum. Okay. Now last week we've been working on this one.

I want you guys to take your right foot without losing your body position. Take your right foot up and a KIPP extension. So I want you to pull your leg a little higher. I need to take, watch this leg up higher, but not a dip in the lumbar spine. How would that happen? Lengthen through your head, the upper back and your sternum as you lift the height of your leg. Okay, that's beautiful. Now lower the leg down other side. So we're exploring with the extensors. Any rate, they're just to square that left hip a little bit. Yes. Ribcage, nothing long, Yanni. Both head and tail. That's right, and down we go. Once more right side, you're going into new territory. Everybody can.

I think you can tell I have a little more. Squeeze it up and down. Last one and your hips are staying really square and let's bring it down. Pike your hips up for a little stretch. You guys good? Really, really good. I know you're probably sweating with your hands, so rather than force you there, come down to plank and then just jump your feet to your hands, boomerang, because we can and we're really warm. Okay, so boomerang legs are crosses go leftover, right? I'm going to have you all reach your arms straight in front of you. Again, closed hands this time back at the beginning of the class, pulling the abdominals away from the legs. Melt your spine down. Lifting a roll rollover open. Close the lights. Breathe in.

Here we go. Now Focus. Really almost stare at your ankle bones. If you'd like to reach your hands towards your toes, fine. You just want those hands behind your back. Now lift your chest higher and higher and more open and clasp. Challenge yourself to pause there. Can you pause for just a second?

Lower the legs, chest down. My hands are slipping and around with the legs. Inhale. Exhale. Roll it up and again. Melt. Melt briskly. Change the legs. Inhale, hold. Roll it down. You may choose to stare right at your ankle bones. All right, now up with the chest open with the arms.

It's hard to do slow. That's why I do it for you. Have you do it now? Class. Oh good. Chest down, legs down, arms up. Hold there if you can there. Then we scoop around with the arms. Reach a little more into those hamstrings. Now the next two I usually go with a little more flow cause you've already done the holding her. Roll it back. Change pause and I love it up and around cause you're thinking, you said you weren't going to hold anything.

Now you just did in circle once again. That laugh was really nice. You guys and roll back James. The legs breathe in, then rolled up. Oh laughter so good.

Even in polarities class and pull legs down, chest down and we reach around. Okay guys, let's roll ourselves up to standing and we were, oh, I forgot swimming along. We're going to come up and do some pushups. Inhale, rolling down a little lift of the heels. Now we're going to do a little count down. Push up pattern. So we walk out four steps.

Plant your body. I'm going to have this do three. PyLadies pushups. Ready? Push two, push three. Push. Lift your hips. Walking in for two, three, four. Roll Up. You can reach the arms up. We'll go into pushups. Hi. Walking out and for ready to walking up. Plant your heels. Scoop the belly.

Articulate. Last one. One pushup. Rounding down over. We go. Walking out one push up and walking back. Now let's stay just upside down for about three big breaths. Rolling up and thank you guys so much. We feel energized. A little lighter, a little taller. I could float away.