Get Out of your Head Mat

So we're going to do a a little bit of a warmup to get you guys moving in directions that we're going to do in the math class and then we're going to go through the basic mat work. We're going to probably leave out a few exercises and add a few interesting variations in, so hopefully you'll have fun and the variations that I'm sure you may not know, I will get down and demonstrate for you so you have a better idea. Okay, so lie back, bend your knees, feet flat on the floor. Just take a few moments to breathe in your nose and out your mouth and get out of your head and get into your [inaudible] body. Very good breed. Ah, okay. And relax your spine now as you use your breath, as you exhale, start to release your spine and focus first from the tailbone and work your way up and just take a few moments to do this. It's okay.

We'll just take a few moments to breathe and release and visualize that that blue mat that you're lying on is actually some warm sand out on the beach behind me. And once you've gotten your back relaxed in that warm and kind of moist sand that if I were to come over and pick you up, I could see some little spinal imprints of your vertebra that had released and relaxed. And I've always found that when I am print and I do a relaxation exercise in my spine, that I have to kind of readjust my body a little bit. So if you have to readjust your back, do so move your legs about a little bit. Okay? Take your hands, place them on top of your pelvis, right at the Asi es or as some people would love to call them hipbones, but they're really not okay. And breathe deeply.

Inhale and feel your fingers rise. Exhale and release and drop them down. And again, inhale and exhale. Good. Find your abs, find your core, find your center. Inhale and exhale twice more. Very good. And one more time. Excellent. Good. Place your arms at your side.

Walk your legs together, knees touching, feet touching, and just drop your knees to the right and come to the center and drop to the left and come to the center and drop to the right and come to the center and dropped to the left and come to the center. Now stop separate your legs a little bit. So you line your knees and your pelvis bones up and do the same thing again. Drop your knees to the right and come to the center and to the left and come to the center. And again, right and center and left and center. Very good. Hold it right there. Take a deep breath in. And as you exhale, curl and Tuck your tailbone underneath. You.

Press evenly into your feet and lift your pelvis up in the air. Come to a comfortable place for your body. Inhale at the top and exhale and release down one vertebra at a time. Very good. And again, inhale, exhale, curl the tailbone underneath. You. Lift the pelvis up in the air, come on up, inhale at the top, exhale and release and come back down.

Good. And let's do that one more time. Inhale, exhale, curl the tailbone up, lift the pelvis up in the air. Inhale at the top and exhale and release and come back down. Excellent. Good. Take your hands, reach your hands in your arms up in the air, and then let your hands grab your elbows right above your shoulders and just circle around and release. Just do some light movement. I just want you to get some movement in your shoulders. I'm not going to pick on you for your form.

Go five or six times in one direction and then five or six times in the other direction so you get both directions going on there. Excellent. Excellent, excellent, good release and open your arms now out to the side and pretty sure place your palms down and lift the right leg up and hold it and the left leg up and hold it and squeeze your feet together and drop your knees to the right about halfway and exhale and pull back up to the center and drop your knees to the left about halfway over. Keep your shoulders open and exhale. Pull back up to the center and drop your knees to the right and exhale, come back up to the center and drop your knees to the left and exhale, come back up to the center this time. Let's go back to the right and go over as far as you can and turn your head to the left. Reach through it if your legs touch the ground. Excellent. Inhale, exhale, pull back from the center. Lift up.

Head comes to the center, and inhale, and exhale. Drop your legs to the left and turn your head to the right. Go over as far as you can. Inhale. Exhale, lift back up. Send her your head. One more time to the right. Inhale, exhale, drop over. Come all the way over. Inhale, exhale, pull deep in from the belly.

Come back to the center, and last time to your left. Inhale. Exhale, drop over, stretch and reach. Inhale there. Exhale, come back up to the center. Good. Now reach your arms up in. Grab your knees, hang onto your knees. Separate them just a little bit and stir them up. Circle the knees and the femur bones up in your hip sockets.

Circle them around, get some movement happening. You can go five or six times one way and then switch direction. That's up to you. This is all about you getting in touch with your body and getting some movement going on. Before we get into the rest of the exercises. Excellent.

Once you've finished that, I want everyone to roll towards me towards the front of the room, onto your side. Okay. Take your lower arm and reach it out so your head can rest on it and take your upper arm and reach it forward. And what I'd like you to do here, keep your knees bent, is circle your upper arm around your body. So let your head open, circle it up and around and bring it back and down. So try to get your hand to touch the Florida hole time. There you go. So circle all the way around and reach, circle, open, stretch out. There you go. Let's do three times one way and then you get to reverse the direction and go the other way. There you go.

Circle it around. Follow your hand with your eyes open, your upper body. This should feel good, I hope. Excellent. Good. When you've done three times in both directions, all I want you to do is to do a little role and come over to the opposite side. So roll up and over and let's go to the other side. Good. Keep your knees bent. Take your lower arm, extended out and circle up and around. Circle around. Let your head follow your hand as it circles around and try to let the hand touch the floor the whole time. Circle around, roll and open three times, one way in, three times the other way.

Excellent. And when you finish there, I want you to do that little flopping. Roll back to the first side. So you're gonna reach up and over and roll and face the front of the room. And when you get to the front of the room, you're going stay there for a split second and then reach up and over and face the back of the room. And again, reach up and over and let's go to the front of the room and reach up.

And over and let's come to the back of the room. And one more time. Let's come to the front and let's stay there. Excellent. Once you get there, I want you to straighten your legs out. Flex your feet. Okay. Put your top arm in front and bend your elbow and take the other arm and stick it out and lengthen your body out on its edge. Flex the feet and visualize trying to make your bottom leg longer than your top and reach out the bottom leg and as you reach, you'll feel both legs lifting off the ground just slightly and then release and come back down and do that again. It doesn't matter how high you go, just press into that, lift up and come back down and again, press into that and lift up and come back down.

This time let's come up and hold that and release the top arm and reach it back up over your head and lift your head up off your arm and try to balance on the edge of your body and hold that position. Breathe. Don't hold your breath, good release and bring the top arm back down. Relax your legs back down. Good. And then just roll yourself over and face the back of the room. And let's do the same thing on the other side. Okay, so flex the legs, lengthen the body out beyond the edge. Take the top arm in front and bend it so you've got some support.

Make the bottom leg feel like it can be longer than the top leg and let it lift up and then release down. And again, lifted up and release it down and lift it up and release it down. And this time lift it up and hold it. Take the upper arm and reach it up over your head. Lift the head up off your arm and hold that balance. Okay, so here's your challenge. Keep your body pulled together. Be Very careful for what I'm going to ask you to do next.

You may roll off your mat, roll onto your back and roll to the front of the room just like you are. There you go. Hold it there. Balance. Keep your head up off the arm and roll back on your back and roll the back of the room and face the back of the room and hold it. And again, whoa. And roll on your back and rural the front. Excellent. And roll on your back and world of the back and hold it and release and relax the whole body down. Turn over and face the mat.

So you're going to be on your stomach. Take your arms out to your side just a little bit so they're right bent and kind of close to where your ears are, right, their shoulders. Stay Open. And what I'd like you to do is pretend like you have a little ball there at your nose. And just push that ball across the floor with your nose. Lift your eyes up, lift your head up, and gently press into the floor and lift your upper back up, not too high, and then release back down all the way down. And again, push the little ball across the floor. Follow it, lift the eyes up, lift the head up, press yourself up a little higher this time and release and come back down. Good. And one more time. Take that ball. Push it, follow it.

Lift up, shoulders. Stay Open. Come up higher, higher, higher. Hold it there. Pull the abdominals in for support and exhale and release and come back down. Good. Put one hand on top of the other hand so that your forehead can rest on those hands. Relax your shoulders. Lengthen your legs out behind. You. Think of making this legs an inch longer than they are, and then go ahead and lift the legs up in the air and then release them back down. And again, lift the legs up in the air.

Lengthen them out and release back down. And one more time. Lift them up in the air. Hold it there and kick them. Breathing in through your nose. Breathing out through your mouth, breathing in through your nose. Breathing out through your mouth. Two more sets in through your nose, out through your mouth. One last set in through your nose, out through your mouth and relax and relax down and then push yourself up and back and sit into rest position and breathe and hold it there.

Very good. Very good. Okay. Turn over. Face the front of the room, cross your legs. Sit up as tall as you can. Take your arms out to the side. We're going to reach the left arm up and we're going to stretch over to the right side and you're going to look, and then you're going to reach up and look up at the ceiling and change sides and stretch over and reach up. Look at the ceiling, changed sides and reach and stretch out. And again, reach up, change size and reach and stretch out and come back to the center.

Reach both arms up in the air and then exhale, bring them back down behind you and just sit back a little bit and come back up. And again, sit back and come back up. And one more time. Sit back, let the shoulders come up to your ears and exhale and come back up and hold it there. And then just round yourself over. Stretch, good up tall. Pick your legs up and crossing the other way. Round yourself over. Stretch over, come back up and one last time. Round yourself over. Stretch and come back up. Excellent. Now turn your feet towards the center of the room. Sit up as tall as you can. Once you're here, reach your arms out in front of you and exhale and release and roll all the way back down to the mat. Once you get there, reach your arms back over your head.

Circle them around to your side and push yourself back up with your arms to where you were before. Don't worry about sitting up. Just push yourself up and again, reach your arms out in front of you. Inhale, exhale, roll all the way back. Stretch all the way back down. Inhale, reach your arms back. Exhale, circle them around. Push yourself up. Sit up tall. Good. Sit Up. Nice and tall, and last time. Inhale, exhale, roll all the way back down. Very good. Inhale, reach your arms back, circle them to the side and leave them there.

Bringing them all the way in. Bend your knees. Excellent. Hold it right there. Bring your arms into the side and reach your fingers down low. And we're going to do a little warmup breath. Just a quick little breath for me if you could. Okay, so this is a Cathy grant thing and I adored Kathy grants, so we have to do her a little hundred warm up breath. So here we go.

Okay, so it's inhale, inhale, exhale, exhale, inhale, inhale, exhale, exhale. And so we go all the way to five and from five back down to one. Okay, we're going to do up to five and then start at five again and come back down to one. Okay. So pace yourself, get deep in your breath. Do not hyperventilate. It's just to warm up. Okay? Are you ready? You just lay there. It's all about the breath. Here we go. Inhale to prepare.

And here we go. Excellent. Okay, now we're ready to go. Pull your right leg up. Pull your left leg up, curl your head up. Look down between your thighs, lengthen your arms out. Choose your favorite position for the hundred, whether it's bent knees or legs extended. And we're going to begin. Inhale, exhale. Inhale, exhale. Inhale, exhale. Inhale, exhale, inhale, bye. Change the breath.

Inhale on Forte. Inhale, two, three, four. Exhale, two, three, four, five, six. Inhale, exhale, two, three, four, five, six. Inhale, two. Exhale, two, three, four, five, six. Inhale, exhale, two, three, four, five, six. One more. Inhale. Exhale, two, three, four, five, six. Hold it. Pull your knees into your chest. Lower your upper body down. Good. Release your legs to the ground and straighten your legs out.

Reach your arms up, reach them back. Roll Up. Inhale, reach your arms up your head. Exhale, peel off and round over, and reach all the way over. Stay there. Inhale, rounded over. Exhale, release, and go all the way back down. Reaching your arms up and back, and again. Inhale, arms up. Exhale, peel off round all the way up. Reach over. Inhale, exhale, release, and roll back down to more like this, reaching your arms back. Inhale, arms head. Exhale, peel off, round up. Come all the way over. Inhale, exhale, and release. Back Down. And one more time. Inhale, arms head. Exhale, peel off, round over, reach all the way over there. Hold it. Inhale, stack your spine up nice and tall. Exhale, release and roll all the way back. Now reaching your arms up and back, and again, arms. Inhale, arms head. Exhale, peel off round all the way over. Inhale, stack your spine up nice and tall. Exhale, release and roll all the way back down. And one more time. Inhale, arms head. Exhale, peel off round all the way over. Inhale, stack up nice and tall and exhale and release and roll all the way back down. Reach your arms back, circle them around to the side and bring them in alongside your body. Ben, both legs, bending your knees up, extend your legs straight up to the ceiling rollover. Inhale, exhale, peel off and round over. Inhale, open your legs, flex your feet. Exhale, roll back down. Once you get down, take your legs slightly out, close them, point them. Inhale, exhale, roll over. Inhale, flexing open. Reach to your arms. Exhale and release and come all the way back down. Very good.

Reach your legs out a little bit. Close. Inhale, exhale, peel off and roll over. Inhale, flex and open. Exhale, release and come all the way back down. Once you get there, close your legs, open your legs, flex them. Exhale, peel off, round over. Inhale, close. Exhale, release, and come all the way back down. Keep your shoulders open again. Inhale, open. Exhale, flex, rollover. Inhale, close. Exhale, release, and come all the way back down. And one last time. Reach the legs out. Inhale, open. Exhale, peel off and round over. Inhale, close. Exhale, release, and come all the way back down.

Bring your legs back down. Keep them straight up to the ceiling. Once you get there, they're very good. Bend your knees and place your feet down on the ground. Straighten your left leg out and pull the right knee back in towards your chest and stretch, and then extend the legs straight up to the ceiling. And again, pull it back in towards your chest and exhale extended up towards the ceiling. And one more time.

Pull it in towards your chest and exhale and extended up towards the ceiling. Hold it there, release. It. Turned out just a little bit. And let's do some small leg circles crossing over your body. Inhale for one circle, exhale for the second circle. Inhale for the third exhale for the fourth. Inhale, five. Exhale six and change directions.

Put your arms down at the side. Go the other way. Inhale for one, exhale for two. Inhale for three, exhale for four. Inhale five. Exhale six and stop and hold it right there, and then bend your knee in towards your chest. Pull it back and stretch and reach down the straight leg and release. Put the leg down. Excellent. Remember both legs are important than the left leg.

Pull it in towards your chest, pull it back and stretch, and then straighten it up towards the ceiling. And again, pull it in and stretch and straighten it up towards the ceiling. And again, pull it in and stretch and straighten it up towards the ceiling. Hold it there. Turn it out. Bring your arms down to the side. Let's circle in. Reached down the leg on the ground and reach up to the leg in the air. Here we go. Inhale for one circle.

Exhale for the second inhale for the third exhale for the fourth inhale. Five exhale, six change direction. Inhale for one, exhale for two. Keep reaching down that leg. Inhale for three, exhale for four. Inhale five. Exhale six. Grab that leg, pull it in towards your chest. You're wretched out, and then straighten it out. Elongate it. Reach your arms up, reach them back behind you. One roll up. Inhale, reach your arms up.

Exhale, peel off and around, all the way over and come all the way over. Excellent. Sit Up nice and tall. Good. Okay. Bend your knees, pull them back in. Reach around. Bring yourself into your rolling like a ball position. I'm not going to be picky in which position you'd like to go into, but sit yourself up so you're balanced.

Drop your head over and round your spine and have control. And here we go. We're going to inhale as we roll back. Exhale as we come up. Inhale as we roll back. Exhale as you come up again. Inhale back, exhale up. Inhale back. Exhale up. Two more. Here we go. Inhale back.

Exhale up and inhale back. Exhale up. Hold the position right here. Once you get there, hold it. Extend the left leg out and bring the right leg up from this position. Okay, we're going to practice the rules, so we're going to go inhale back. Exhale up, switch, switch, switch, and we're going to roll back. Inhale back. Exhale up, hold, switch, switch, switch and we're going to roll. Inhale back.

Exhale up. Switch, switch, switch. Inhale back. Exhale up. Switch, switch, switch. Now roll back. One more time. Xcel up. Switch, switch, switch. Last time. Inhale back. Exhale up. Switch, switch, switch. Excellent. Pull both knees in when you're up there and then roll yourself back down.

Very good. Something a little bit different. Extend your left leg out. Hang on to your right. Hold it right here. Single leg. Inhale on the right. Exhale on the left. Inhale on the right. Exhale on the left. Inhale on the right. Exhale on the left. Two more. Inhale, right. Exhale left last time. Exhale, left. Excellent.

Pull both knees in. Do not rest. Try to keep the challenge happening. Try to keep the challenge happening. Double leg. Here we go. Exhale, extend. Inhale, come back. Exhale, extend. Inhale, come back. Exhale, extend. Inhale, come back to more. Exhale, extend. Inhale, back. One more. Exhale and inhale. Here's the variation. Reach. Reach back and out. Circle around and come in. Reach, reach back and out. Circle around and come in. Reach, reach back and out. Circle around and come in. Two more.

One more, and hold. Excellent. Straighten the left leg out. Straighten the right leg up. Hold the position. Inhale on the right XL on the left. Inhale on the right. Exhale on the left. Inhale on the right. Exhale on the left. Inhale, right. Exhale, left. Two more sets. Inhale, right. Exhale left. Last one. Exhale, left both legs come up both arms behind the head.

Lower your legs down halfway and lift them back up. And again, lower them down halfway and lift them back up. Three more. Lower them down and lift them back up. Excellent. Lower them down. Lift them back up and one more time. Lower them down, lift them back up, drop them down halfway. Take your hands behind the head. Pull the right knee in. Extend the left leg out and rotate and switch and switch and switch and switch. Elbow. Stay back. Shoulders roll and switch.

Four more. Four, three, two and one. Pull both knees in. Exhale, release and lower your upper body all the way back down. Ah Ooh. Breathe. Smile. It's okay. Take a few breaths. Pull your knees up. Lets do some knee circles. A little leg circles there. Pull your knees up and circle them around. Very good. See you work hard. You get a little break. It's all good.

Okay. Paddle your knees back and forth. If you need to place the feedback down on the ground, straighten the legs out, reach the arms up, take them back and roll up. Inhale. Exhale. Peel off and round all the way up. Sit Up nice and tall. Flex your feet, open them. Stay where you are. Sit Up nice and tall if you need to, you know the little trick.

Separate the Coolo a little bit so you can sit up tall. The cullo. I was in Miami. What do you want? Okay. Yeah, the Coolo. So, uh, we're gonna do a little spine stretch here. Okay. Inhale to prepare. Exhale, pull and round over and inhale. Stackup tall. And again, inhale, exhale around and reach over. Flex your feet. Don't get too wide with your legs. Inhale, stack up tall and again, exhale round and reach over.

And inhale. Stackup tall. And one more time please. Exhale round and, and in. He'll stack up tall. Bring your legs a little closer together. Put your hands down. Okay, don't collapse, but exhale. Slide out on the floor in. Inhale, stack up tall. Good. And again, exhale, slide out on the floor and inhale, stack up tall and again, exhale, slide out on the floor. Inhale, stack up tall in one last time. Exhale, slide out on the floor and inhale, stack up tall. Excellent. Okay, bring the right leg in. Bring the left leg in and clasp your hands. And hang on right here. Get your shoulders nice and open.

Sit Up nice and tall on the sits bones there and straighten and bend and straighten and bend and straighten and bend and straighten and bend. We're going to do a little open leg rocker, but you don't have to rock if you don't want to. If you just want to hold the rocker and be there, that's fine. Okay, so take your right leg up and hang on to it. Take your left leg up and hang on to it. Choice number one, if you're ready to rock and roll, then inhale as you roll back and exhale as you come up. Here you go. Whoa. Inhale. As you roll back, it's the humidity and exhale as you come up. And again, excellent.

Inhale as you roll back, exhale as you come up, and one last time. Inhale back. Exhale up. Hold the position. Bring your legs together, release your hands from your feet teaser. Hold it. Inhale, exhale, roll all the way back down and pull your knees into your chest. Excellent. Hold it right there. Very, very good. I'm impressed. Okay. Straighten your legs up to the ceiling.

Put your arms down at your side. We're going to do a little corkscrew and I'm going to allow you to do a couple of versions. Whichever one works for you. We're going to circle around and stop and circle the other way around and stop. If you need to, you can bend your knees and circle around and stop and circle the other way and stop. That's option one a and one B. If you'd like to do the full version, you're going to inhale and exhale and rural back over your head.

Inhale and exhale and circle around. Flip it around, bring it up and hold, and then go down on the opposite side. So we'll let together move the circle around. Okay. Try to keep yourself pulled together. Visualize tracing the corkscrew with your feet, with your feet, and hold the body together. Do whichever one works for, let's do one more in each direction. And then we're going to stop.

Circle that around. Excellent. And then once you're finished, roll yourself all the way back down. If you're up in the air, pull your knees into your chest, hang on and take a little stretch. All right. And then you're just simply gonna rock yourself up and sit up. Neither do little Coolo target again. We can do the little cullo trick again.

Spread it out. Take your legs apart. Open your arms out to the side. I'm going to do a little saw. So first let's do a little warmup sauce. So we're going to turn right arm, right leg and reach and come up and turn to center. So same arm, same leg turn, left arm, left leg reach and come up to the center. Good turn right arm, right leg. Look back, stack up and turn center and turn left arm, left leg.

Look back, stack up and come to center now. Right arm, left leg rotated around. Reach out, stretch, stack up, turn center. Good. Rotate around, stand round and come back and twist center. Think of a spiral as you rotate. So try to keep some length. Try to keep some length. Try not to collapse too much. Rotate around opposite arm and leg. Look back, come up, come to center and again, turn, reach, reach out, come back, come and twist and center. Last time, twist, reach out, come back up, turn to the center, bring your arms together, bring your legs together and exhale and roll back down.

Once you get all the way down, flip yourself over onto your stomach. Here you go. Ah, excellent, excellent, excellent. Take your arms out to the side a little bit. Hands on either side of your head. Okay. Little preparation to get going. So again, push that imaginary ball across the floor. Press yourself up at this time. Come up higher.

Come up higher and exhale and release down. Lift both legs up in the air and release them down. Back to the upper body. The imaginary ball goes across the floor. Lift and exhale and release down, and then the lower body lift both legs up. Release down to the upper body. Bring it up and hold it.

The lower body, the legs lift up and they hold. Okay. Get ready to do a little rocking of your choice. Press and move and rock the air. You go either with both up or moving your body just from pressing your arms and bending them to more, and then bring yourself all the way back into your rest position. Sit back and stretch. Hold it there.

Wherever you feel comfortable. Breathe in, breathe out that. Visualize your back. Moving in this deep breath pose. Stretch it out and release it. Breathe in, breathe out, breathe in, breathe out. Good. Bring yourself back forward again, back down, and come up onto your forearms. Your choice can be either your hands can be clasped together or your palms can be facing inward towards each other. Hold that position.

Get some space between your shoulders and your ears. Lengthen your legs out behind you. Start with the right leg pointed foot, kick, kick and straight again, left kick, kick and straighten right kick, kick and straighten and left kick, kick and straight and right and kick, kick and straighten and left kick. Now flex point, right flex point and straighten. Left flex point and straightened right flex point and straightened. Left flex point and straightened right last time and straightened and flex point and straighten and hold it there and release your upper body all the way down.

Shake out your lower back and let it go a little bit for me. Just really release it. Really release it. Ah, take your hands behind you and clasp and gently where you feel comfortable. If you're really tight, you could actually put a towel between your hands and separate them a little bit. Makes it feel that much better. Okay. Hold it there. Pick up your head now and turn it to the other side.

You're Andy. I'm going to give you a towel. Okay. All right. Keep your elbows soft. There we go. And bring your hands up. Okay. Double leg. Here we go. Kick, kick, kick, straighten and lift up. And again, breathe out. Shh. And again, kick, kick, kick, exhale, come up. And again, kick, kick, kick, exhale and come up. And again, kick, kick, kick, exhale and come up. And one more time. Kick, kick, kick, exhale. And lift up. Hold it there, release the towel. If you have it, reach your arms forward and bring him back.

Reach him forward over your head and back. And again, forward and back and last time, forward and back. And in. Sit yourself up and back into your rest position and hold it right there. Good. Very good. Breathe in through your back again. We remember, release your spine, let it go. Excellent. Okay.

Turn yourself around so you're facing each other here in the front of the room with your leg straight out in front of you can do a little preparatory neck pull. Okay, so we're going to start like this. Okay. Sit Up nice and tall, lean back, and then once you've leaned back, exhale, round and roll all the way down. Once you get all the way down, reach your arms up, reach them back behind you and then roll up. So roll up. Inhale, exhale, peel off round all the way up. Come over. Once you're there over, put your hands in front of your forehead again. Stack your spine up tall, lean back, exhale, roll down. Go all the way back down. Excellent. Reach your arms back, do another roll up. Inhale arms and head and exhale, peel off. Good. Sit Up nice and tall.

This time we're going to leave our hands in front of our head and see if we can do that. We're going to inhale and lean back. Exhale, roll all the way back down. Inhale, when you get there, exhale, peel off and roll over. Come all the way back up. Stack up tall. If you want to change your hand position, please do so. Inhale, lean back. Exhale, peel off and around, all the way back. Inhale, exhale, peel off and come all the way up. Excellent. One last time. Inhale, lean back. Exhale, peel off and around. All the way back. Go all the way down. Hold it right there. Excellent.

Reach your arms around and bring them into the side of your body. Bend your knees, place your feet flat on the floor. Ah, let's do a little bridge up. We're going gonna do three bridges. First inhale to prepare. Exhale, peel and escalate the bridge up. Inhale at the top and exhale and release and come back down and again in Hilton. Prepare Xcel, peel and escalate your bridge up. Inhale at the top and XL and release and come back down.

Excellent. Excellent. Excellent. One more time. Inhale to prepare. Exhale, peel and escalates your bridge up. Inhale at the top and exhale and release and come back down. Very good. Okay. Now we're going to move on to the next part. Inhale to prepare. Exhale, peel and lift up. Hold it there. Walk your feet back just a little bit.

Bend your right knee back in and extend the leg out. Flex your foot. Inhale, bring it down. Point XL, take it up. Inhale, bring it down. Point XL, take it up, hold it there. Bend your knee in and place the foot on the ground. Left leg, same thing. Bend it in, extended up. Flex the foot. Inhale down. Exhale up.

Inhale down. Exhale, upholded. Bend your knee in and place the foot back on the ground and the right leg. Inhale. Exhale. Press it up. Inhale down. Exhale up. Inhale down. Exhale up. Bend, placed it on the floor and left. Inhale. Exhale. Inhale down. Exhale up. Inhale down.

Exhale up. Bend and place it on the floor. Stay right there. Inhale, exhale, release, and come all the way back down. Ooh, pull both knees into your chest and take a little bit of a stretch. Excellent. Excellent, excellent. Straighten your legs out. Reach your arms back behind you and roll up. Inhale your arms and your head. Exhale, peel off and come all the way up.

Excellent. Keep your legs together. Stack your spine up nice and tall and sit tall and open your arms out to the side. Bring them slightly forward. So out of the corners of your eyes, you can see them. Uh, yes. My favorite versions. Okay, we're going to turn to the right first and we're going to going to go and center, shh and twist and twist. Turn, turn and center. Good turn, turn and center. [inaudible], twist, twist and center. Twist, twist and hold. Goalposts, arms and twist, twist, twist and center. Twist, twist and center. Twist, twist and center. Twist, twist. Extend the arms up over the head. Turn, twist, twist and center. Twist, twist and center. Again, twist, twist and center. Twist, twist, and stop. Bring your arms all the way down. Bring them out in front of you and roll all the way back down.

Ah, pull your knees back into your chest. Take a little bit of a break. Okay. You have your lower back, a little bit of a stretch. Excellent. Straighten your legs up to the ceiling. We're going to do a little jack knife of your choice. Okay.

We don't have to make it crazy. We're going to inhale to prepare. We're going to exhale. We're going to peel off and come back. Inhale a little, reach up and exhale and release and come down and reach out. And again, inhale, exhale, flip over. Inhale, come up, exhale, release, and come back down. Do the Jack Knife of your choice. I'm not going to get picky. Inhale and exhale, reach up. Inhale, exhale, release, and come all the way back down. And one more time. Inhale. Exhale. Flip it over. Inhale, reach it up. Exhale, release and come all the way back down. Excellent.

Pull the knees into your chest and stretch back again. Give yourself a huggy stretch, whatever you feels good. Okay, excellent. I'd like you to rock yourself up and then get onto your side so that you're facing me in the front of the room. Okay, here we go. Okay, so choice one, choice two, all the way down, one, two, and they're not in any particular order or three. If you're here, remember you want to have a hand underneath here so you can feel your activated.

If you're not activated, then you should come all the way down. All right, so make a little banana shape out of your body so you're not perfectly in a straight line. Bring your legs a little bit forward. Find the position that feels comfortable for you. Take the top leg lifted up, flex the foot. Inhale as you kick the leg front. Exhale as you swing and kick it back. And again. Inhale, front. Exhale back. Inhale, front. Exhale, back. Inhale, front. Exhale back again. Inhale, front. Exhale back. Three more.

Exhale, back. Inhale, exhale. Last one. Exhale. Bring it to the front. Flex your foot, turn it down, and press two, three, four, five, six, seven, four more. Here we go. Four, three, two, and circle. Circle up. Small. Circle, front four, five, six, seven. Reverse it. Take it back. Back. Two, three, four, five, six, seven, eight. Find the position now wherever you need to be, and take the leg back and take the arm front. Hold it there. Support Yourself, and lift. Two, three, four, five, six, seven, four more. Lifting up. Two, three, and four. Bring it forward. Bring it up, push the foot down, lengthen the bottom leg out. Hold your position and lift. Two, three, four. Keep pushing up. Six, seven, eight, four more.

Lift two, three, four and hold and release. Excellent. Good. Change Direction so we can change sides. Two guys can all change your position. Good. Your choice arm position. Make a banana with your body.

Good. Are you ready? Flex the top leg and swing. Here we go. Inhale Front. Exhale, back. Inhale, front point. Exhale, back. Inhale, front point. Exhale back again. Point, Xcel back again. Inhale, front point. Exhale, back. Inhale, front point. Exhale, back to more poo. Swing it through. Last one. Good. Bring it to the front. Flex the foot, turn it down and press. Two, three, four, five, six, seven, eight. Last four, three, two little circles. Circle one, two, three, four, five, six, seven.

Reverse it the other way. Back. Two, three, four, five, six, seven and eight. Release in, extended back and extend the arm out and hold the position and lift the back leg up. Two, three, four. Keep the center going. Six, seven, eight, last four, three, two and one. Release it down. Bring the top leg in front, hang onto it, cross it over, lengthen the bottom leg out, flex the foot and lift. Two, three, four, five, six, seven, last four ticket, four, three, two and one release. And take it all the way down. Roll onto your back and cross one leg over the other and pull it back and stretch and hold it there.

Excellent. Turn it out just a little bit if you need to release it. And then switch sides. Cross the other leg over. Turn it out, pull it back and stretch. Very good. Okay, so release the legs and pull them in towards your chest, like a little cannon ball. So here's the movement. Practice it with me.

Inhale, extend your arms and legs. Exhale, reach back, circle around and bring yourself up into a teaser and then release back down and pull your knees in. So we go. Inhale, exhale, circle up and come all the way up and release back down. Pull your knees back in. And again, inhale, reach out. Exhale, circle around all the way. Reach up into your teaser. Beautiful. Inhale and exhale, roll back down. And one last time. Inhale, extend out. Exhale, reach up and back and circle around and come up into your teaser. Come all the way up. Hold it there. Here's your challenge.

Lower your legs and lift. Lower your legs and lift. Lower your legs and lift. Lower your legs and lift and hold it right there. Woo. You can hang on. You're going to hang onto your legs and then bring yourself back right to here and bend your knees. So we're going to go side, side, side, side, side, side.

We're going to go side and kick in and kick in and kick in and kick in and kick in and kick in and kick in and kick. Hold it. They're a little windshield wipers. Go over, come back, go over, come back. [inaudible] he go over, come back. Excellent. Go over, come back, go over, come back. Come to center. Yell and roll yourself all the way back down and pull your knees into your chest. [inaudible] okay, turn over onto your stomach. Smile. Cause when you smile it feels that much better. Okay.

Extend your arms out, extend your legs back. Keep your heads down to begin with. Okay. So just lift your right arm and your left leg and release it down, and then your left arm and your right leg and release it down. And again, right and left and left and right, right and left and left and right. Ah, right and left. Told left and right. Hold and begin your swimming.

Inhale for four kicks and exhale for four kicks it. Inhale for four kicks, and x for four kicks in. Inhale for four kicks and x for, for kicks. One more exhale for bore kicks. Stop release down.

And then sit back into rest position and give your back a little bit of a break. Take a big breath in, and a big breath out. And a big breath in. And a big breath out. This time come back down on your stomach. Take your arms out to the side and separate your legs a little bit.

Turn your head to the right, lift your right leg up and try to reach it back towards the left. So you're gonna reach it up. [inaudible] over and bend your knee and stretch. Ugh. And then come back and up and over and take it down. Pick your head up, turn it to the left, pick the left leg up, reach it over and stretch. Good. And move from the centers to think of the rotation all happening in the center of your body. Pick your head up, roll it around the other way.

Pick the leg up and stretch. Good. And bring it back and take it down. Turn your head the other way. Last time. Pick the left leg up. Reach it over towards the right side and stretch. Excellent. Good. Sit back into rest position. One more time. Little alternative movement now. So let's move onto our backs. Okay, so come onto your back and we're going to do a little movement before we move on. So you're going to drop your knees over and lift your feet up and take your hands behind the head. So the knees or lower a little bit than the feet.

Okay. Move through the center. Now switch and go to the other side. You're going to switch sides. Move over. So you're trying to look up at the ceiling and come back to the first side. See you're rolling over. Knees down, feet up and rotate back over to the second side. Knees down, feet up. Excellent. You guys. And Go back to the first side and go back to the second side. It's a little tricky, Huh?

Little spiral movement together. Yes, but the needs together. Absolutely. That is best. Ah, when you're finished, I believe me. It's going to feel good. Okay, so come back to the center. Pull your knees into your chest. Ah, ah, ah. Everybody's favorite. Okay. Turn over onto your stomach. Come on to your hands and your knees get, wants you there.

But the right leg back and the left leg back and hold the position. Lengthen your body out. Lift the right leg up and lower and left and lower. Inhale and lower. And that's it. So Sh sh right and left.

And one more time. Right and left. Kneel down. Sit back on your heels. Stretch turnover onto your back. So you guys probably want to be facing each other. Yes. Your hands can either be forward, side or back. That's in your zone, okay? Once you get into your position, you're here, you're gonna lift your legs up and hold the position there.

Once you're up, hold that, but take the right leg up in the air and then release it down and then the left leg up in the air and release it down. Okay? That's not what we're used to doing, is it? Okay. Pelvis is up. Everybody. Beautiful, right? Lay comes up in hold for two, three, four tickets down. Left leg comes up and holds for two, three, four. Now kick right up and down. Left up and down.

Right up and down. Left up and down. One more, right? Last one. Left. Release. Sit down. Relax. Oh, am I, that mean, c'mon. That's something isn't it? Hey, it's all right. It's all good. You guys need a little bit of a break or can we move on? Move on. Okay.

All right. Sit Up on the side. So we're not going to do side lift, but we're going to do twist cause I like twist. Okay, so you're here. I have my foot in front. You can try this version and you're going to think of this look, boom, and boom, boom, and boom. So I kind of go in pieces to get up. Okay?

And you know the whole version, right? So you're going to lift up, twist, come back and look. Okay. Are you ready? Whoo. Up and twist. Reach back and down. Only two more. Up and twist. Reached back and down. And last time up and twist. Reach back and down. Circle those legs around on the front.

Let's do the other side. Okay. Are you ready? So just do the up and down and up and back. I like to make it easy to start seeing. You're making it too difficult. Yeah, just the arms and then a little bit of the butt and then twist in one more, a little bit of the butt. And then you go for the whole enchilada. Not the Coolo but the enchilada. Okay? Come up and twist and come back and around and Seymour.

Up and twist and back and around the last time up and twist and back and stop and relax. Ah, okay. Couple more little fun ones. My other favorite boomerang. Okay. Slightly different version. Okay. Slightly different version. Hopefully I'm not going to lose the microphone, but here we go. So what we're gonna do is we're going to go brush, we're going to come back and we're going to come over and sit.

So it's back. Don't worry about the legs yet. Okay. Can you get that much? Okay. Brush now. Cross him rush back. I'm cross Rick Ross comeback and over. That's all. Rush back and cross recross comeback and over.

It's so much fun. Rush, uncross. Recross come back, hold the tease or bring it up into your teas or try to find a comfort zone. Ah, reach your arms behind you if you can, and stretch out and forward. You want to try that one more time? A little brush, a little, little dancey stuff. Here we go. Brush, reach, go back. UNCROSS recross come back and find a teaser. This comfortable. Find the teaser, this comfortable. Reach back and then release forward over and stretch. Ah, excellent. Excellent. Excellent. Excellent. Okay. While you're sitting there, bring your arms in. Bring your feet up and clap and smile.

Just a few times. Clap and smile, clap and smile. And we're gonna roll. We're doing the seal, clap and rollback. Clap if you can, and come up, clap and roll back. Clap if you can, and come up. One more time. Clap rollback, clap if you can. Exhale, come up. Hold it there. Breathe and relax. And release. Excellent.

Okay. Stand up. Turn around and face outside. We're gonna do a little push up. Okay, so we're going to reach the arms up round. Forward. Come all the way down. Walk yourself out. One, two, three. Hold the position. Lower and lift. Lower and lift.

Lower and lift. Hold it there. Walk yourself back. Piking up. Two, three, four, round up. Come all the way up. One more time. Only reach round over. Exhale, reach to the floor. Walk out. One, two, three, four. Hold and a lower lift. Lower lift, lower lift and walk back.

Walk back two, three, four, round, all the way up. [inaudible]. Excellent. You can turn around and face me. Good. Isn't that better? Crossover and come over and reach on a diagonal. So you're going to be at the low. It's a little balanced test for everybody. Crossover, come over and reach on a diagonal and bring the feet down and do the other side.

So you're going to come over crossing, reach and reach on the diagonal and again, cross and reach below and reach on the diagonal and come in. Okay, from here, come up on the toes and back. Down. Up on the toes. We're going up to the mezzanine were coming back down, up to the mezzanine and coming back down. And again, hold it. Bend your knees, lower your heels, straighten your legs up, bend, heels, legs up, bend, heels, reverse. Bend up, legs go down. Bend up on the toes, up and down. Last Time Ben, up on the toes, press up, come down, hold. Reach your arms up and out and exhale and open. And again, reach them up and out. Exhale and open.

Open your legs a little bit. From there, reach your arms up. Let your right hand grab your left hand and stretch it over and keep your knees soft and impress back up. And your left hand grabs your right hand and stretch it over and releasing. Come back up, open your arms out to the side and just kind of gets off. Just kind of get soft.

Open your feet out and just kind of swing down a little bit. Swing down and come back to the center. Hands on the floor, drop your head, straighten your legs round up. Okay. Once you get all the way up, walk your feet in, reach your arms up, open them out to the side, hold them right there, and then more Atha Morales round you and give yourself a hug. Thank you. Thank you for class.