Fun and Playful Mat

Um, I'm tone, which makes me Michael. Okay. So here we are, um, with an advan advanced English math class. Right. So it is not high end advanced as Romana our main mentor used to say do bells and whistles, we'll come back for that one. Um, but it's on tape. Um, as long as everybody signs waivers that it's, it's uh, yeah, it's like an in between. There's some advanced exercise in it addresses high end intermediate. So it fluctuates a little low in advanced. Yeah.

So it's, it's like the waves, it's in and out. Um, it's not one from any specific person. So it's not only Romana work that we're doing today. Um, it's also a lot of Kathy grants, some run, Fletcher's some Corolla, Corolla, some think grant. I think I said that. I think I did. Um, anyway, so Catholic green twice and then, um, in January eve gentry and some of us and from Joe and from the, from the book, yeah, we should go. Um, so it is a mixture of styles, putting it all together in, in a way to make it flow. So, um, don't think about as like, this is one versions, um, some one person's version of the work. It's a collaboration with our interpretation, with our interpretation. So then the book he was talking about is Joe's bestseller, that everybody's read with a, what did they call it? The 34 original exercises.

Some of that was like one of them that we'll do today from the book. Um, the roll-up we're doing red. Yeah. And there's some other stuff, but the way through a few of those in there, if you read the book, you'll recognize them. But if not that you don't care. So here we are. So are we starting? Yes. Okay. Well that's fine. Your body, our philosophy is number one, you need to honor your body. You know your body better than anybody else in the world.

If there's something that you just doesn't feel right are, you just don't want to do it, hopefully understand, totally get it. Um, also, the biggest thing is to have fun. I mean, if you screw up, you screw up, but just enjoy it and have fun. That said, we're going to start standing. So do we want to do is just stand in a comfortable, the stance plotty stance, whatever name you want to call it, make sure the feet are just evenly relaxed. The weight evenly distributed on your hips are just dropping straight down. Shoulders are down. Then just bring your hands into your center, stretching your wrist. From there, you're just going to inhale, open your arms and exhale, bring it in. And again, just inhale, open and axe Hal in. And again, just take that breath in. Open up your chest, bring it in one last time. Just inhale and exhale. Bring it in.

Bring your arms down to your sides. From here, you're going to inhale, reach up your shoulders, going to go up by your ears, hands class together. Then you're gonna soften your elbows. Your shoulders will drop down into your back. Keep that connection open. Your arms look slightly up to the heavens and lower down. So you inhale up, elbow soften, open and lower it down and release that breath. Inhale.

Just reach the elbow. Soften. You get that feeling and open and down. One last time, do it for Joe. This is what it is. Original standing ones, open stretch and bring it down. Now the next one gets a little complicated, but you're all smart. You inhale bringing your arms up and back, and then you exhale, stretch, opening up your chest. Inhale, bring the arms back to the sides and exhale, bring it down so you inhale, arms up to the side and bring him back. All of me. Inhale, and then you axe.

Hauster actually double leg kick. Inhale, stretch, and exhale. Bring it down one last time. Inhale, arms behind you. XL stretch, opening out that chest in, and exhale, bring it down from there. Bring up your left arm. Make you think. Inhale up. Exhale over side bend. Your head can look straight front or can look down. It's what feels comfortable for your body. Both arms come up and exhale.

Bring in time. Inhale, right arm up. Acts Hello over. Inhale both arms up in the ve. Exhale verium down and again, inhale up. Exhale over. Inhale up. Exhale down. Last time in. Exhale over. Inhale up and exhale. Bring it down.

Now come to the front edge of the Mat. Where's you're going to do is cross your leg in front. If you have knee issues, you can just place it behind or if you have hip issues, you just want to place it behind. But if you can place it in front of you. Now what you're going to do is go down the official way, but what I want to think today is that you send your hips back, so it's almost like a squad, so as they, you go down, think of sending your hips back. As soon as you get down your upper body's forward, place your hands down at your sides, then you don't have that eye and you stretch out long. Then once you're stretched out long from set, change what you're going to bring your arms down long at your sides and we're going to start getting into a hundred from sitting.

What you want to think of is just curling your tailbone under the Blombos contract. Think of pulling them in and up and you're sliding your hands down along the floor. You're totally engaged. There'll be a point when your legs want to float up, let them, and let's dive. Pumping. Breathe in three, four, five, and four. Five in this is too low for your legs.

Bring it up to the level that you're comfortable with for your body. Good in, I had an indie three, four, five, and two. Three, four, five. Good. Six one. Now let's have some fun for the last one. Let's bicycle the legs. I'm stay pumping. As you keep breathing, relax your throat. Relax your neck. Good. One more after this set in three Oh two three, four, five n relax. From there, stretch your arms out.

Long feet are pointed. Legs are parallel. Inhale, bring your arms, lift your head and flex your feet. Exhale up and over. Arms Hands reach right past your feet. Head is down, but the abdominal stay lifted. Inhale, exhale. Roll it down, articulating through your spine and then point your feet. Stretch your arms. Inhale arms, lift the head flexed, feet rose, stretching forward and yeah, don't collapse as you stretch forward and roll it down and bring it in. And again, inhale, flex and you roll up.

Keeping that scoop and stir action. Rolling. Articulating through your spine and down. One more. Last time, really reach, reach long across a crowded room. Each for each other. Yes. There you go. And Roll it down. Stretching and arms and down. Bring your arms down to your sides. Rollover. From here, you're going to inhale. Bring your legs up and over.

Make sure your hips don't go past your shoulders. Open your legs hip with, and then slowly roll yourself down and close your legs and you go over open. Make sure your hips stay above your shoulders and rural. Lay down. Good. Last time. This way. [inaudible]. Now if you want to increase the stretch, let your legs go down to the floor without moving the hips or anything else in your body. Yeah, and then roll down, articulating through your spy. Don't worry about touching the floor. You'll get another chance.

After we reversed it and the legs open and over hip level. Keep the hips in line. Good and roll down slowly for safety. You always want to make sure the hips don't go past the shoulders, up and over. Beautiful God. Roll down, articulating slowly through that spine, keeping those legs down last time.

Bring it over and up from there. If you want to, you can touch the floor or just keep it parallel and just roll down slowly through your spine and relax and bring both legs all the way down to the floor to finish. Now on this one, the next one for single legs, you're going to take your left leg, bring it to the outside edge of your mat and turn it out slightly so you have a nice rotation. From there with your right leg, bend it in, bring it in towards your chest and extend it out. Take a nice deep breath in and just give it a little stretch. Then bring your arms down to your sides leg circle.

So you cross around one cross around two and threw me and four and five and reverse out around and up to round it up, three, around and up, four around it, up. Hold it there. Then my leg into your chest. Give the gentle squeeze, bring the legs straight down. Bring the left leg into, join it. Now bring the right leg out to the edge in the man. Turn it out a bit. As you've noticed, it creates a wider base. Draw the left leg in. Give a little stretch that extend the leg out long.

If you can stretch holding up here, it is totally fine to stretch from down here. Bring your arms down to your sides. And from here we have likes circles. So we cross around, up to around and up. Three round and up, relaxed with trouts and up. Last one, five around and up. Reversed out around and throws relaxed out around Dan, up four around Dan, up and five around in, up and bend that leg into your chest and you have a gentle squeeze.

Stretch, ratchet long from there. Bring your arms long above your head. Roll yourself up. Place your hands right by your seat. Bring yourself to the front edge of your mat. Grab on for rolling like a ball from there. Rock back. Find your balance and you're going to roll back and up and hold and roll back and up and hold all the balance. Don't touch the floor. Two more.

Back and up. Feel like a puppet master back and up it. Hold it. Hold from there. Stretch the left leg long, right? Like in from here. We're going to go right into the series of five. Contract the abdominals. Pull in and pull it in. One, one, two, two and three, three breathe and five and six.

Six, seven, seven last time, eight. Bring both legs in. Inhale, stretch. Open the arms to the side and you're holding it there. Te for tone and bring it in. Inhale, stretch, arms open and squeeze. Inhale, stretch. I'm so sign and squeeze. [inaudible] use that breath and squeeze. Inhale, stretch, round. Squeeze. Last one, and I'll stretch and around and squeezed, right, like up em in, in, in, in two, two, two, two, three, three, three, three, four, four, four, four. That's optimal.

I five six, six, six, six, seven, seven, seven, seven, eight, eight, eight, eight has behind your head and you inhale down. Exhale up. Inhale down. Exhale up. Inhale down. Exhale up. Inhale down. Play with the rhythm down in one, up, g, three down in, one, up to three, down in three, two, one and up in one, two, three. Up and went into Chris Cross and we go slow. Slow. Quick, quick, quick, slow, slow. Quick, quick, quick, slow, slow. Quick, quick, quick. Last time. Slow and quick. Quick, quick, and relax.

Ah, I had a talking to it. Yeah. Then stretch your like straight out. Arms above your head. Legs are together and roll yourself up to setting. Hello. Oh for your legs as wide as possible. Place your hands behind you and use your hands to sit up as much as you can.

Then keep that length as you change your hands to the front. Now Watch out. If you sit right on top of your sits bones and they were not arching and sitting in front, there you go. No, use the floor. So you're going to inhale. You want to exhale, relax your head and slide your hands forward. Then press your hands onto the floor. Use that resistance to pull yourself back up to sitting up straight.

Inhale, exhale, be go ahead and stretch out forward. Try not to move your hips with you. Now press the hands into the floor and roll yourself. I've used those arms to press even a little bit more. There you go. Head down and exhale. Stretch all the way forward.

Use your breath. Inhale, really fill up every little part of your lungs with fresh air. One more time had down and stretch it away. There you go. Don't let those hips travel you and then roll back up all the way up nice and long. Then hold onto the inside of your legs and you're gonna use your hands to turn the legs open and then curl into that lower back. Then bend your knees and find your balance.

Hold on to your ankles. If you can. Then from there, stretch the legs out. Now wherever your hands are and wherever your body position is, it doesn't matter. So if you need to bend your knees and your arms, that is fine, but whatever is not fine is that we changed the position during the exercise, right? So wherever you are, it does not matter, but stay there. Then clearly tailbone under and lifted up to the ceiling to roll and bring it back down to come down. Think of lifting your sitz bones up to the ceiling to roll. Push them down to come back in.

Very active on the down Curlin and lift and our push to come back up and roll back and sit back up and roll back and sit back up. Hold that balance, all that balance, all that balance. Very nice. Now stay there. Don't move. Bring your legs together. Bend your knees, hold on behind your thighs. Roll yourself down. Open the arms to decide your hand. Palms can be down or up depending on your shoulders and what feels more comfortable. Bend your knees to a tabletop position. Now to move your hips to the right, you're going to lift to move your legs to the right, you're going to lift your left hip up, so you're going to push your hip up to bring the legs to the other side.

Now pull the ribs back down to the floor to come back home. So you actively push the hip up to bring the legs over and then cooled the ribs back into, come down and lift the hip up to come over. Very nice. And then [inaudible] writing to that one more time. Lift the hip to come over bench and he's a little bit more intuitive.

There you go. And there, pull the rips back down. Very nice. Bring the arms down next to you body stretch to like straight up to the ceiling. We're going to do the same feeling in your corkscrew. So you're going to lift the hip up to go to the side, go down, lift the other hiphop to come to the side and pull the ribs down to come home. So it's lift the hip, lower down, lift the hip and come back home.

So it's hip and then the hip. And this is the hooray. So we have hip, hip, Hooray. Hey and hip, hip, Hooray. We back and hip, hip and we're re we're back home. Leave the legs up, bring the arms up, lift your head up now scoop into the stomach and slowly tilt yourself into the teaser.

Open the legs as wide as you can and then place the hands behind your head from here. Keep both hips right on top on the floor, twist yourself to your right and then go over and I'll let the low back arm go back. And the front arm go forward for the saw. So we only have the hands behind us in the twist. Bring your hands behind your head and come back to the center and twist. And I'll saw off an x here. Exhale, exhale and come back up with the hands. Be Height, hips. They still, as you twist and saw of that little toe, and exhale, exhale, exhale and come back up for air.

Go to the other side and see a lot of one, two, three, come back up for air. One more set to waist scoop in the stomach a little bit more, shall we? Don't let that hip come off. Bring it back up. And then the last time to the other side, twist and exhale, keep reaching, keep reaching, and then come back up for the connection into the Swan. So we're going to soaring our legs over.

Place your hands above your head onto the floor so the hands it together, but slightly away from you. Press your forearm into the mat and then press the crown of your head to watch your fingers and a press into the mat to slowly come up into a small arch. If you want more of an arch, just keep going with the movement and draughty elbows in a little bit, but keep the four arms into the floor so you stay on the elbows. There you go. We're going to get into the swan from this position. So we're going to lift the arms up to the side with the palms up and then lift the legs up at the same time. I'm going to rock and roll. So here we go.

Get ready. One, two, three. And up we go. Lift the legs and the arms up and up and up and up and up and relax. Just relax down. No child's pose. Ah, just keep breathing into your lower back. There we are. Place the hands back at where they were Lexa together. This time, press the four arms into the floor. Bring the crown of your head to what your hands and keep that length as you come onto the four arms. Again, we're getting ready for the single leg kick.

So bring the elbows a little bit more in. Keep the whole four arm pressing, not just your hands, not just your elbow. One big base, Lexa together and lift them off the floor if you can. Right? And now we have one kick at the time. So the right leg kicks and then left in and inhale and exhale and three and three and four and four. Keep those knees of the mat and in and in. Last time in and in and relaxed. Lie All the way down on your mat.

Place the hands down by your lower back, the small of your back, the Lexar together. Bend your knees to a 90 degree angle. Now again, try to lift those knees off the floor and we going to do the double leg kick. So from this position, going to kick the legs out and come up into the yard, kicked him out, not in out, and then bend it back in. So we're going to change the accent, kick it out to come up and then relax it back down. Kick the legs out to come up and relax back down and kick it up and inhale and float back down.

One more time, kick enriched, and then relax. And now you can go into a child's pose to relax your spine. Reaching all the way. Now the child schools is an active stretch. So keep reaching. Don't just hang out. Push from the hands to the hips and from the hips to the hands.

Then roll yourself up. Ready for the neck pole. So always a highlight. So the legs are hip width apart and are behind your head. MMM, Yep. Here we go. So you're going to start lying down. Inhale as you lift your head and bring the elbows in and roll yourself up.

Now once your shoulders are by your hips, you're going to continue to roll, but lift the elbows. Then bring the elbows back in. Do not sit up. We're going to roll down all the way immediately. So the albums go in, the head goes up. As you roll up, then the elbows go open. As you roll forward, they come in as you start rolling, roll all the way down. Let the elbows back open. Not Too bad, right? Elvis, go in and roll.

Open those elbows as you go. Bring the elbows back in as you roll back and then relax down. Now open the legs a little bit wider to the edge of your mat. Now you're going to try to keep the elbows wide, so, but we going to do it with a twist. So you're going to roll up and you bring your right elbow to your left knee.

Stay there as you twist to the other side. Now come up to sitting and now roll down. Now starting with the left elbow. So the left elbow goes up and touches the knee, touched the other knee. Come up to sitting and rural doc down.

One more set and right to left, left to right. Sit Up and reach and exhale left to right, right to left. Sit Up and re and exhale back down. Then bend your knees and relax for a second. Bring the arms straight up to the ceiling so the arms are one straight line and then lower them down until the fingertips touch your thigh to not the whole hand. Just the fingertips.

Now you're going to cruel your tailbone under and you're going to keep lifting your body up until your body is all the way against your arms. So you know, perfectly diagonal. I know killed with a top bottom, so kill the bottom up until you're all the way. There you go. Then soften your throat and roll away from your hands so you end up again with the thing or tips just touching. There you go. Roll Up. Now keep unrolling until there is no more space between you and your arms. Then leave your body there. Bring the arms down to the floor, bend your right knee in such it straight up to the ceiling and then don't change anything in your body. Does lower the leg down and lifted.

Lower the leg down and lift up. Lower the leg down, lift up and hold it up. Bend the knee and place it down. Other leg comes up and now like someone's pulling the leg out [inaudible] and bring it up and stretch. [inaudible] a little bit more and longer and up. Bend the knee, soften the throat, roll back down, stretch the legs out. Bring the arms up and roll yourself up to sitting. Flexing your feet, arms open to the side. Lift your body up as much as you can.

Then turn your head to the right so your nose is in line with your middle finger. Keep your nose and middle finger in line as you twist. Do not let the hand travel further. There you go. And then come back up to say, then turn the head to the left and turn around. Reach from fingertip to fingertip. But don't let that finger go past your nose and come back to the center finger in line with the nose for the right side. Two-Ish yourself all the way around.

And now stay here. Do not move anything in your body and the only thing you're going to move are your eyes. So you'll look back and front look back and front the back and front look back and front, look back and now twist more. Whew. And come back to the center. That was creepy.

Then I looked at the other side tourist as far as you can though. Move everything now. Just look back and front. Look back and front. Look back and front. Look back and front. Look back and front tourist's more. Exhale, come back to the front and then relax yourself back down.

Then come to the front edge of your mat. Have you recovered? So you're going to start on the very front edge. Front edge. Yes. The other front. So Yep. Heads all facing me. We'll make some little cuts. The home viewers. We'll just have to work harder, but you guys will get a little break. No, what you're going to do is really start on the edge. Now off the mat.

[inaudible] front edge, because you're going to roll around your backs. I want mat. So you're going to have your leg. I'm going to cheat it and I'm going to go back a little bit further cause I don't have a floor, but your leg is going to be there in front. So pretend. Imagine I'm on the front edge, the other leg is straight down underneath. Then you're going to bring it here.

So those are the positions that we're going to be starting with. Your hands can be down here to help support you. You're not watching TV at home or you're watching your computer this class, but not TV so you're not just hanging out. If you're here, you want to be supported. If this is hertz, you can go ahead and do it there. That's an option too, but you guys are all healthy. So we're going to start this way.

Bring your leg up to hip level so the legs are 90 90 nothing moves here. Bring your other foot down to the foot. So we're just working the external rotators two and three and four. It's small five. If you feel like your knees moving, bring your hand up. Just average. So slightly.

Seven, eight, nine. Whoops. I think we're probably 10 at least. We'll do 12 can hurt and relax. Now keep the like they're still hip level and you go lift the whole thing up. One and two and three lift up for, don't let anything else move. Six and seven keep breathing a eight and relax. From there.

What you're going to do is just hold on here and going to stretch the leg out straight underneath you what we talked about earlier, you're going to lift it up hip level and from here you're going to kick it to the back first and then front. So you go back and front and three and font last time and front, bring it right back down underneath you. It's still hip level four circles to the front. So we go front and two and three and four and stop and reverse and two and three and four and stop bicycles. So you're going to kick it to the front, then the leg and stretch it long to the back. Keeping this hip up and we go front.

Ben Stretch long to the back last time ban stretched long to the back. Bring it back underneath you. We reverse, we go back, he'll to but that stuff a good part and stretch. We go back bad stretch long to the front and last time ban. Stretch it to the front. I know you're all concentrating from there. Just lower the leg down top leg.

The bottom leg stretches out. Bring the top leg to it. Lift both legs off and lower them down and lift them off. Lower them down and the lift them off and hold it there. A little beats beat. Two, four, five, six, seven, eight. No rolling over onto your back. You're beating beat two, three, four, five, six, seven, eight.

And we roll over onto the other side. We're beating, we're beating. And we're there down. Ready to go. However you at home, keep beating. You guys. Get to turn around so we can all face but, and they can see your best side. So Ho we're, we're still beating. We're still beating. I were bringing their legs front and relax. Pretend to be from here.

We turn around and bend 90 degrees. Bring the top leg off. So make sure your legs are really 90 90 the other side was perfecting the side. There we go. We want to perfect sides cause you're your perfect person or practically perfect from here and legs or hip level. We did 12 and then the sides. And guess what? 12 on this side. Hip. All we're going to do.

Leg stays lower the foot tier one and two and three and four and five and six and seven. Fill that eight, nine, 10 go ahead and breathe. 11 and 12 now we keep it here. We just opened one and two. Very nice. Nothing else moves. Three, four, five, six, seven. Last one, eight and relax. Stretch your leg out. Long underneath you lifted up the hip level.

We're going to do for starting to the back. So we're going to go back. We can bring it fat. So we kicked back first and then front, back and front last time and front, bring it back underneath. You lift the leg up. Four circles front than we stopped. So we circle one and two and three and four and back and two and three and four from here. Bicycle. We kick it to the front. Ben Stretch long to the back and front bend.

Stretch long last time Ben stretched long. Bring it back underneath you. We reverse, we go back, bend, stretch to the front. Go back, bend. Stir Rach to the front. Last time. Ben, stretch to the front. Bring it back underneath you from there. Just relax it down. Take the bottom leg, stretch it out, bring the other leg up. From here, we just lift up. If you want to make it harder, you can do the lift this way and who went on to make it more fun and lift from here, start the beats and we'll be eating. We're beating, we're beating, and we're supposedly on the front edge of our mat and we're beating.

We're beating, we're beating, we're beating, we're beating, we're beating, we're beating. Now bring the legs up, arms up, and from there you're just going to come up into that teaser and sit and relax. Now you can all face around to me. I don't think we'll be able to edit that out from here. All we're gonna do is teasers. You're going to take with the rowing. If you've no, the reformer at home, you've got all the rowing with the straps, so we're going to combine the teaser with a roaming.

All you're going to do is pull in. You're going to get that contraction and the abdominal, so you're going to feel your legs starting to get sort of free to float up. Increase that leverage by bringing your arms to the side. They float up and your arms just flipped and we could stay here and have tea and then you slowly lower them down from here again, pull it in, open the arms to the sides. You deep and two legs float up. This time we hold it, we go halfway down and halfway up.

Take two down and up. One more time. Down and up. Hold it there. The legs float down and come up last time. Polian open the arms to the side to deepen that leverage. The legs just float up.

Now eights arms are going to go to the right and the legs are going to go left down and around and up. Now the opposite way down, around and up, down, around and up. Last time, down around and up and we're holding. When we're holding, place one hand down. Swing yourself down around onto your stomach. Ready for swimming and swimming. We're going to start with the arms down at the sides. Head is straight down.

Think of the chest expansion. Push your arms up towards the ceiling. Feel the connection in the lats in the back for mere circle your arms around to the front. Lift your legs off and swim for 10 counts and it's one, two, three, four, five, six, seven, eight, nine, 10. Thank you. Please stay. We're sweating. Then curl your toes underneath you legs are together and place your hands right underneath your shoulders. Connect into your stomach. Push the heels away from you as you push yourself up into a plank position.

From here, don't change anything. Just lift your right leg up and bring it down. Then your left leg up and try not to move your hips right like up and left. Leg Up. One more set right and up and left and up and relax.

Now stay here. Bend your leg closest to the, to the, not the window, but away from me. Bend it. Make a quarter turn. Lift the other arm up. Then try to push the hip forward and lift the leg up. Bring the leg, rotate the bottom leg underneath you. There you go.

Now bring the leg back and to the front and two to the front and three to the front. One more time, four to the front, and stop in the center. Place it down. Lift this arm up. Now you're gonna flip over to your back without sitting down. So you're gonna take this leg away and come up. Ready for the Lek. Pull this way. [inaudible] bring it out.

Kick your nose, bring it down. Kick your nose, bring it down. Kick your nose. Bring it down. Last side, up and down and up and down. Now you're going to bend the other knee underneath you and push yourself facing away from me. Hand behind your head. Lift the leg up and kick the leg back and front and two and front and three and front and four and front and relaxed. Place that foot down. Push yourself on top of your knees and come and face me again so you know what you're doing. There we are. So in a little bit, the round the world, right legs are hip width apart.

Arms are right in front of you. Inhale, press the arms behind you. There you go. Look through your right, look to your left. Look to the front, and then release the inhale. Open the collarbone as you press. There you go. Look left. Look right, look, front release. One more set.

Inhale. Try and bring the arms back and not the chest forward, right look right, look left. Look, front release. Last time to the left Perez, a heavyweight back. Push and look left. Look right, look front release. Now it gets a little tricky here. Keep the arms at 45 degree angle. Relax the head down. Think of your sitz bones coming down. The pubic bone comes up so we have a nice open space.

Are you going to hinge back as a r a? Z? You're comfortable, nm. Push yourself back up and now think of internally rotating the thighs a little bit. Keep going, keep going. Keep going and push yourself back up. Let's try it one more time. Go back long. Go back long. Don't give in yet and come back up. Stay here. Just sit down on the side of your feet.

Stretch the bottom leg out. Make sure it's in line with your body and then the top leg crosses over. There you go. You don't want this foot too close to you, so get it away from your leg so you can rotate both hips on top of each other, right? If it's too close, it gets too hard. This hand is slightly out. This arm is long prs. This hand really into the floor.

We're going to use this term of the downside of your body. It's the closest to the floor, right? So you're going to lift the downside of your body, pressing the hand and the foot into the floor. Push yourself up into a side plank. Now in here, exhale going down. Inhale, coming up. Exhale, going down. Inhale, come up and stay here.

If you want to make it harder, just take that foot away or leave the foot there either or is fine. Exhale down. Inhale up. Exhale down. Inhale up. Stay up. Stretch the arm up. Flex that hand. Push from heel of the hand to the heel of your feet. Bend your knees gracefully. Come down other side.

You have to do gracefully, otherwise it doesn't count. Bottom leg is in line. Tap light goes in front. Have a little space. Rotate the hip underneath. You hand this firmly on the floor, present it at the floor with the hand and the foot and lift the downside up, and then bring it back down and press it and press it up and hold it there. Take that foot, exhale down. Inhale up, exhale down. Inhale up and hold it there. Bring the arm up for Lex.

The feet push from the heel of your feet to the heel of your hand, and then relaxed. Swing your legs or the feet. Face each other. We ready for the boomerang [inaudible]. Now we're not gonna do the full circle of the arms, so it's a different variation for some of you, just adjust. Sit Up nice and tall pressure, hands into the floor just to just deal with it. Usually in case of doubt, just do it. Curl it under, roll back, and bring your legs in parallel with the floor. Change your legs. Roll up into teaser. Then bring the arms down.

Now bring the arms up as you fought forward and just come back up to sitting. No circle and hurl back and change legs. Sit Up, bring the arms down and lift and sit back up, crawl back, change legs, parole up and there. Grow back, crane change, curl up and stretch forward. And we're back where we started. Bring the soles of your feet together.

Then dive in and hold on. Not Buddy angles, but try to grab all the way to outside of your seat. There you go. We're going to the seal nice and slow so that, whoops, get there. Now we have slow beats, two of them only in the front. So we're going to beat to roll back, roll up and one to roll back and head down. One to roll back.

And again, one to rural, back and up. Last one to roll back. Roll up and stay there. Then crush your legs and your curl over and move a little bit to the, um, until we have a little space in front of you of the Mat, right. Doesn't have to be a lot. Just a little.

Now make sure your shoulders are right above your wrist and your hips right above you. Nice for your cat stretch. So you're going to inhale and send the sitz bones and the crown of your head away from each other, not arching so much. Think more of lengthening, and then as you exhale, round it all back in. Inhale and lengthen. Think of sending the two ends away from each other and then as you exhale, bring the two ends towards each other. One more time. Inhale, lengthen it out and an exhale. Round it back in. Now while you're in, bring your right knee into what your chest, and then send the like away as you come up in the length.

As you inhale and you exhale, bring it. Inhale and lengthen. Exhale, bring it. Inhale, lengthen and hold it there. Now we need a little space of our mat. We're going to bend our arms and we're going to bring our chin towards the edge of the mat and push yourself back. Bend your knee back in and stretch back out.

Go forward and backwards and curl back. Go forward Stan backwards. Curl in one more time. Go forward and backwards. Curl it in. Place the knee on the floor left. Let goes in round.

Inhale, stretch it out long and exhale. Bend it back in and stretch it out and bring it in. Now stretch it out and hold it out and go forward. Die Forward. Push back and curl and inhale and exhale.

Inhale, push. Exhale, round. Inhale, stretch. Exhale down him. Push. One more time, reach going down. Press it up and bend it back in. Stretch it out again and cooled toe under. Then push into that heel and then add the other foot. Really keep your heels pressing back.

Then keep pushing the heels down as you lift the hips up and walk your hands to watch your feet. Keep pushing into those heels and now slowly roll yourself back up to stamping. Once you're up, you're going to bring your heels together and your toes apart. In the Small v position, arms are down. Take a big breath in. As you exhale, roll down. Once you're down, turn the palms of your hand open to decide.

Reach to hands far forward. Come up in a tabletop position, flat back all the way up. Push the hips forward, circle the arms around, and you're back to standing. Inhale, exhale, road. Turn the hands. Inhale, push forward and lift. Adam, continue to hips forward as you exhale back down. One more time. Inhale at the, I know it feels really good and inhale rich, the lucky you. We still have another side to go. [inaudible] now to reverse it, you want to inhale, lift the arms up in front of you. As you exhale, bring the arms down, push the hips forward and circle. Then reach all the way across the room. Relax at the bottom and roll yourself back up.

Inhale, lift the arms. Exhale, soaring them around and lift. Reach all the way forward and relax at the bottom and then roll yourself up one for the rest of the time. One more time, nice and big. Inhale. See I'm make it from hack you. Now. Reach all the way over. Relax and roll it back up and then relax all the way up on top of your foot on the floor rails against stent, right there must be something now, place the foot parallel and place the other foot parallel against it. Toe and heel against each other like you standing on your balance beam.

Make sure nothing is turned out. Make sure everything is flat and make sure you shift your weight forward and back until you have even weight on both feet. Once you feel secure, the only thing you have to do is close your eyes and just keep lifting up into those feet, lengthening your body. Continue to pull up as high as you can and then open your eyes. As I teach you use the same. There's room for improvement.

Let's change legs. The other like in front, maybe we're better on this side. Maybe you never know, so stand up nice and tall. Find your balance first. Find your balance. There you are, and then soften your eyes. All these little adjustments you feel your body's making. We eyes are closed. Your body keeps fighting, trying to find its own balance.

This is what your body is doing every single moment of the day. We're not aware of it. You're aware of it now because your eyes are closed and you have nothing else to do, but every time with every step you take, with everything you pick up, your body is constantly working, not only making the movement, but to stay in balance. So the body's working really, really hard, as you can tell, to find that balance, right? So just stand up tall, have you heels together or slightly apart. When it feels more comfortable for you, it doesn't matter.

Table and jumps down the arms. Sit Down, take a nice big breath in. As you exhale, go nice and tall. Let the arms hang down at the spine. Hanged down. Let the legs hang down, slowly open your eyes and thank you very, very much. Great job. Good job. Thank you again.