Eclectic Mat

So guys, I think for this evening, let's start seated and we'll be up nice and tall feet pretty wide in fact, feet wider than your hip frame. So looking at your toenail Polish up pretty dead and uh, grab ahold the back of the knees and just feel yourself, you know, the use of the hands to assist us pulling up tall, but also a the elbows nice and wide out to the sides, which can help us get our shoulder blade placement, of course, a little bit more sound and just focus for a second on the breath. So we'll do maybe five breaths together and then we're going to start working into trying to flex our lower back or stretch the lower back and that isolation of the, the pelvic movement. Okay. And it will progress. So let's take a big breath in and just the exhale. Yeah, no movement yet of the pelvis to just focus on the abdominal contraction and you're not trying to pull too hard with the arms, just enough to feel the lats contract downward and wide.

A little sense of ease and around the neck and throat. Of course the intensity deepening the abdominals with each exhale. Okay. And continuing on the exhale, it's Kuwait and squeeze the glutes. And we're going to take these fairly slow to give our back enough chance to, to a strip.

So how much pull can you have in your pelvis back away from your hips or away from your thighs and then come back up on top of the sitz bones. So the exhale is going to be the roll back or the opening of the lower back back, really accessing the deeper Tomio muscles and inhale as you come up on top of the seat. And again, exhale and let those elbows stay wide. So like your spine can actually move back toward your muscles a little bit if that que make sense. And inhale up to tall and again, so it's not a bad thing to squeeze your Tush a lot. Really get the butt to squeeze it can help. Roll the hips back.

Yes. And inhale up to tall a couple more times and keep pulling out word on the elbows. You might be able to go a little bit farther down your back. In fact, let's go ahead and try that going a little bit farther maybe so that the the back of the pelvis is completely flat on the Mat, which in yes encourages us to really bend in our mid back. Depending on what you've done today, this might feel hard for you. Might feel easy. Hang out with that. Let's breathe now as we come up, lighten up on your hands if you can ask more from your abdominals and again, breathe in. Exhale end.

Same thing from the glutes. Almost like you're trying to pull your pelvis back and away from your size. Good, Megan? Yeah. Yes. Staying back there. Stay back there. Try to hold check on the neck and throat. Stay here.

Inhale and exhale again. Light hands. Use The abdominals. Let's take two more like that and whatever we can do to get more contraction, the abdominals, but not somewhat, you know, heavy, intense in the neck and the tops of the shoulders. If you can move that, that energy down a little bit. Widen the back, trying to widen your lower back. Widen the middle back. Inhale and exhale and coming back up. Last one there in inhale.

Exhale in contract. Good. Good. Rachel. Good. You guys stay right there just because I feel like maybe we can try. Can you let go? Yep. We don't need to hold on with the legs. Let's just do some little pulses. Why not? A little bit of coming forward and forward and a couple more.

And last one. Here we go. All the way back down to our back. All the way long. Okay. We'll take our feet and knees together. Working a little bit of taking the legs up into our tabletop position. So take a chance to open up the chest, the back of the shoulders. Nice and affirming against your mat. Nice. Full breath into prepare.

And let's exhale. Crease right from the hips and pull the legs into that table. Top hold here. Inhale and Rena, lower them down on the exhale without lifting the ribcage. So working the back of your back, the contact there. Exhale again, and pull the legs into tabletop and inhale, hold. Exhale as you lower. It's a really connecting your back into your Madigan. Inhale, hold. Exhale, pulling from the low abdominals.

Inhale, hold and exhale and lowering down. It's kind of setting the intention. Here's that energy from the low belly right inside the hip joints, and pull the thighs up to tabletop. Hold. Inhale, making sure going down without losing your rib connection on your mat. Let's take one more guys. Inhale, hold, and exhale, curling up. All right, palms face down. Keep your shoulders nice and open, and we'll just take about four chest lifts to get ready for our hundreds. So let's inhale to get ready. Exhale, sink from the upper belly and rural.

You're head and shoulders up. Reach for the opposite end of your mat. And we'll inhale as we roll back down. And again, exhale and curl. Trying to keep your chest very broad, but yet reach long through your arms and inhale lowering back. And two more exhale. Try not to lose the connection on the way down. Next ceiling.

Now let's go ahead and extend our legs out to the 45 degree place. We'll take our breaths in five tonight and two, three, four, five. Exhale. [inaudible] always working a little more. Pull up into the chest. Lift [inaudible] broad chest. Okay, connecting those lats. My name feels some chest muscle contracting. If anyone wants to go a little lower, I'm going to go a little bit down.

[inaudible]. [inaudible] two more [inaudible] last breath. Exhale all the air out. Let's just breathe it in. Exhale, bring your thighs in and then lower your head and chest back down. All right, place your feet back down on your mat. Interlace the hands behind your head. Let's do a little bit more work.

Your now breathe in. Exhale again to chest lift without letting your pelvis leave that level triangle position. So we're just coming up now. Some variations we do on occasion, hands behind your thighs. Now guys, let's go ahead. Walk our hands up. This is the time I want us to tilt up pelvis again, so the that scooping are hollowing in of your front and your tailbone. Nicely pulled up. Try to get a little higher off of your shoulder blades.

So there we're looking for some stretch in the upper back. Now releasing one arm. Let's bring it alongside the ear. On the inhale coming down on the exhale. [inaudible] left side. The opposite arm can be helping to hold you again.

We really want to be doing that mainly with the core of the belly, right arm, trying not to let the weight of your chest fall back, but rather pull forward every chance you have and exhale. Let's take it one more time, each side and right arm, [inaudible] and left arm. [inaudible] both arms. Hold the arms up just for a second. Let's rule everything back. Find your level pelvis for a second and let your shoulders glide up towards your ears. Just reached like crazy so you get some stretch along the sides of your shoulders and your lats.

Level your hands back behind the head again to breathe in. Once again, exhale as we curl all the way back up. Same thing. You're starting off in a level pelvis right there. Okay, take a breath. We're going to do a little variation of leg lift on the exhale. No tilting of the pelvis. Just bring the right thigh up and we're going to inhale and lower it down.

Left thigh, ah, and lower down. I'm going to take a look. Exhale right side. Inhale lower. So every attempt you can to curl a little higher in that chest lift. Again, inhale down. Elbows should be in your peripheral view of your eyes. Exhale the left leg coming up. Inhale, lower novas.

Keep going and just reach the arms up. Exhale, lower right leg and inhale and lower and exhale the left leg and inhale lower. Once again, look straight at your legs and lift and lower and less time. Exhale and lower. And then once again, just bring everything down to rest. Okay, we'll extend her legs long on the bat for a roll-ups. And if you feel the need tonight to flex your feet, please do so. Sometimes that can help get a little bit more connection through the back of your thigh as you're rolling up.

Or if you feel like you'd like the pointed feet, that's fine as well. So guys, let's take our arms back overhead. Again, not all the way to the mat. It should. Your arms really should be framing your, your head or that that your check right alongside your ears. So the timing of the roll up. Let's do arms. Then chest on the inhale. Here we go. The exhale now all the way up and I want us to go for a little bit more of the stretch. So again, the head is between the arms, eyes, looking at your thighs.

That doesn't mean shoulders can come up. The still is the shoulders down with breathe here and the exhale to pull ourselves back all the way long. So really getting that pelvis to pull back away from the size and imprint all the way long. Can ear check their arms, chest on your inhale and exhale and round. Ooh, and rolling back. So really pulling the pelvis back away from the thighs, getting that nice smooth massage should feel like one. Anyway, arms and chest. Exhale. Keep the curve going. This doesn't mean the contraction. Stop. Stay with it there.

Breathe in and we pull back trying to rotate the hips back and under, under, under. We'll take two more repetitions. [inaudible] there we go. Trying to loosen up that lower back. Get a little more limber back there and roll down. Roll. Good, Megan. All right guys, last one, arms, chest, inhale and exhale. Rounding up and go see in your c curve or the contraction and then just let your head come up above your arms slightly, just a little bit so you can actually see your arms are slightly below your jaw line. Maybe we're going to pulse the c curve and we do this often, so think of this as trying to attempt more pelvic tilt as well as more belly contraction. Here we go in and think about pulling your tailbone under and under and under and four and three and easy in the shoulders there, pat and less breath.

Here we go all the way down Megan. Feel okay? That's a good one for you. Those of us that have that tight lumbar and I will have to say that's for my friend Amelia in the United Kingdom. She emailed me in saw class and said, don't do so many roll-ups. I can't do them. So dinner, okay, let's work a little hip lifting. We haven't done this for a few weeks, but you guys take your right leg to the ceiling and just check in the back of the hip.

Feel how heavy it is or that you can pull the back of the hip into the mat. So we've done this before. We're going to work the hip going up off of the mat and then to the mat. All right, so it's really a vertical line in the leg. It's an inhale as you try to lift your whole hip up and the exhale is pulling it to the mat. Inhale, lift your hip up and exhale and pull it to the mat. Good Aaron.

Inhale and lift the hip up and exhale and pull. And as we're doing the hip movement, making sure your shoulder stay relatively square or if not perfectly square. One more time and exhale end pool. Now lower the leg. Let's do the other side. We're working in a parallel leg, pretty soft foot.

Start out with feeling the back of the hip. Really pull it in. All right, so you know the difference of how it feels to lift it up and down. So here we go. Five repetitions. It's an inhale to lift the up and an exhale to pull. Really want to feel it from the abdominals. Inhale and exhale and being careful not to let the rib cage let go.

There's a tendency on these hip lifts to just throw it up into an arch of the back. The rib should stay anchored and just isolate from the hip, left one and exhale and pull it down and then bring your leg down. Okay. Right leg up. Let's do some leg circles and not lifting the hips and just keep the back of the hip anchored five each way. Inhale, cross. Exhale, n sync. [inaudible] you got the work and they have domino wall to hold the ribs down to more this direction and around the other leg is very stationary on the mat.

Other way out, down, across, and lift. Okay. Bottom leg is very anchor, nice and heavy. And two more and last one and lower. Just take it down straight. We can bicycle the left one on. So take a chance. Bottom blade.

Nice and her anchored. Here we go to the right. Inhale. [inaudible]. How connected can you make your rib cage to the Mat beneath you? [inaudible] other way, pulling the back of the hip back at all times. Two more [inaudible] and last circle. And then go ahead and lower your lay down.

Okay. And I believe last week we did do our bicycles and bicycle is a really good leg and hip movement. And again, a chance for rib stability. So the right leg, you've dragged your heel along the mat. You really want to target your hamstring. Now from the hip, the five stays parallel, you lift from the knee as that leg comes, starts coming down with the other one, pulls in there should be familiar and we're there. So let's do it. Slant him slowly. [inaudible] [inaudible] [inaudible] pull that heel along your mat.

Drag some sand. Pat says that. Remember that image from the workshop. Drag some sand with your heel again and straighten last one at this tempo. Now let's try to speed it up so it's inhale. Inhale. [inaudible] keep going. Working from the hips and the abdominals. Keep going.

Let's bring our head up and look at your pelvis. Nice and a level. Ah, four more. Here's one, and reach two and good. Rachel three and we're down four and let's go ahead and bring our head down. Okay. Dragging both heels. Both knees will come up into tabletop. Let's take a good inhale. Exhale coming up for the series of five.

So once again, hold on the backs of the knees for a moment and get up off the neck. So are off the shoulders a little higher so that we're more in the tummy muscles rather on the neck. Okay, five times our double leg stretch. So let's inhale, lengthen and the exhale. N Close. Open from the hips and exhale and close. Three more and stretch. How far can you stretch in both directions without letting your back leave the mad. We've got one more single leg stretch left leg forward.

We're not going to do too many of these and let's just exhale one and two. [inaudible] can you pull up higher pat up off your shoulders. There we go. Up and seven. I'm going to have us keep going. Your hands behind the head. [inaudible] and Chris Cross. Here we go. Rotate and rotate. You know, worry about how far you're twisting. Stretch from your hip.

You going stretch from your hip and from your hip and Rachel Hip Curl. A little higher. Curl a little higher. I lost count. Should we do four more? One and two and three and four. Let's just bring your knees in. Lower your head for just a second. Okay.

And for scissor tonight, let's not use our hands on our legs. Okay, I'm going to have you support your head with your hands. So let's take an inhale. Exhale. Here we go. To curl our way up both legs up, drop your tail and Sacrum to the Mat. Now pull your right leg down. It can gently touch the mat. Your pelvis should be completely flat, no tipping.

And let's just take an inhale up and exhale the other scissor and, and sink the belly and open your hip line and, and keep going and full and longer on the mat. Good. Sabrina, last one. Now coming on the right leg. Lower it down. Lift and bend your knees. Restaurant, neck. Okay. Not quite done. Straight leg. Lower lift. Before we get too pooped. Keep the hands there, tabletop. Exhale, curl it up. I know they never get easier. I don't know why. So flex the feet.

Let's go lower than 45 if you feel stable in your back. Okay. So I'm going to try to get my heels maybe to the mat without popping that out. And then the XL point and bring the legs up. Inhale as you lower, curl higher in your chest point and sink even deeper in through the back of the hips. Two more times. Last one.

[inaudible]. Okay, let's take a very deserved break. So a little one, not too long. Okay, that's it. And Roll yourself up for the rolling like a ball. So tonight in the ball, can I invite everyone to try it this way? Open up your knees and let's put our hands more on your, uh, shins. Lower Shins to the ankles.

Okay. And just hold your balance for a second. So we've shifted our gravity or center of gravity back. I'm looking a little flat in my low back tonight. Oh, well. So press your l, your knees toward your elbows a little bit. Try to get that same spread we had earlier at the beginning of class. That real big opening so that your back can broaden.

Let's go with six repetitions and we inhale. Ah, press the knees out into the elbows a little bit. There we go. And inhale, roll the hips. Trying to hold the balance at the top. [inaudible] three more times, two more. Nice and quiet through those roles. Last one, quiet with the role.

Just hold your position. Okay, now let's close the knees. Let's take a teaser position with your legs and just hold onto the calves for a minute. We're going to roll back down the back and come and try to come back up to this position and I think it's fine if we use our hands on the back of the legs and kind of walk down. So here we go. It's not any easier, it's just there's some guidance here. We're still interested in the control of the articulation through the lower back. Maybe think of getting just to maybe bra line and we're going to walk back up.

We'll do this a few times and you can have one hand at a time, one hand at a time or both. I would suggest looking straight forward at your knees. Definitely not up to the ceiling and not doing at your chest either. Cause that's gonna be a little too tuck look forward. So as you're coming back up into the up position that that energistic come through the top of your head, maybe to help you back up, how do you think couple more.

It's never a bad thing to imagine that there's something right here that your feet are connected to. Slightly press up one more time. This is a great class because most of us are having similar issues in our lower back and hyper mobility at the top of our walking up. So once you get there, hold onto it. What? What would it feel like if you attempt to just squeeze your glutes from here? Yeah, Sitz bones together. That seems to help. We do.

One more. A little teaser, walked down, keep your sits bones really close together. See if it might help you. Are you breathing and rocking back up or walking? Okay, hold right here. Since we're up with open, the legs were open leg rockers, six repetitions. That should have been a nice preparation or segue. Lift the chest, not forward, but vertical. Inhale the roll back. Exhale, we come up again. The top of the head. Connect up. Inhale, rolling back. Take the momentum out of it.

Take the momentum out of actually completely roll with control. We moved back and forth. Forward in. I lost count. One more time. Can hear it. Oh, focus on your focus forward. Focus forward.

We're going to hold the position. We'll bring the legs together and let's just hold a teaser position with the arms higher. The legs need to come down, but bring your arms higher. Reach for something on the ceiling. Good. Pat, put your arms up high. What of your shoulders come up? Well, that make it easier. We look forward, of course. This good. Okay. Bend your knee. We're done with that one. Come forward. Just let it rest.

Yay. I know. And eventually these will not work so much. We say that often, but they're gonna work a little bit. They're important muscles, but these are more important at that. At that juncture, the front and the back. Okay.

I'm gonna have us come up and just stay up in the vertical again. This time in diamond with the legs and the feet are together. Do you remember the diamond? How to length what the measurement of it? Have I ever broken that down? This is supposedly what I've been told so and I don't have a tape measure handy, but the diamond is twice as long.

This way from groin to heels as it is wide, twice as long as wide. Right. Most times we'll have to move the feet slightly forward of where our comfort zone is. I'm more comfortable a little bit back that way and I just flow can flop my knees open. But if I a long gate the diamond, then I feel some muscular work take place in my hips, which is good. Okay. So we're going to put the hands right here on a nice walk your hands down your shins and do this with a flat back or an extension in your spine and just hold that. So we've done a lot of focus on the abdomen.

I'm going to switch gears and put some work in the back. So as you're just hinged forward, there is the steel of the concentration, of course, downward in the lats up through the sternum. And for us a rib pushers we have to the rib, the rib cage. All right. And everyone's got a little different range. Some of you actually can probably come farther forward. There you go. Yeah.

Alright, so everyone's hand just slightly different. Now we're going to take the hinge and play with this a little bit and go from a hinge into a round back. So on the exhale, this round, let the weight of the head round down. I'm looking right into my abdomen or at my abdomen. Let's take a full breath to find back into that extension of the hinge. So the hips have to roll forward. The chest has to lift up the shoulders, get to pull down. Let's go. Inhale, exhale back to the curl and pull your lower back back.

Yeah. Inhale, exhale up to our hinge. It might be helpful to look down at your feet or just at the end of your mat with your eyes. Inhale, exhale, pull back to the curl. Inhale. Exhale up to the hinge that the weight of the pelvis somewhat fall forward toward the thighs. Really engaging through your middle back.

Let's do two more like this and we're going to add to it. Pulled back on the exhale. Inhale, exhale, hinge one more and pull back deep contraction. And then the next one come out to the hinge. And on the way out, flex your feet, everybody. So your feet. Do a little, yeah, that there's some discussion on flexing the feet. Might help open this area up a little bit more and help you get up out of your low back and a little bit more into your back muscles to hinge forward. I like, I think it works like for me. So let's hold that. We're going to work our arm again, so arm up alongside the ear.

Let's start with the right arm. That's going to be the inhale and bring it down on your exhale to be able to use your, your arm movement without changing your hinge and exhale down. And we're going to do both arms at the same time. Inhale, pull up the should, connect you and your back and exhale down. Now the left arm. Inhale left. Arm Up and exhale down. Yeah. Inhale right arm.

Exhale and down and both arms. Inhale and exhale both arms down. Let's do it again. Right arm. So as that arm goes up, the shoulder blade of course pulls down in opposition. Left arm and exhale. Now both arms from [inaudible] and hold.

So there's that sense of opposition though. Long arms reaching up, their shoulder blades are pulling down. Now take a long breath in here on your exhale, round forward. Point the feet and just rest in that rounded position and backs feeling. Okay. Feel your extension though, I think and lets roll up to vertical spine. Okay, staying in your diamond. Interlace your hands like this. They're not going to go behind the head tonight.

They're going to stay right out in front of the chest. In fact, right in front of the sternum. We're going to stay here to breathe and slightly pull out on your fingers and we're going to rotate toward this white wall for three pulses. Here we go. In two and three center. I'm pulling out with my hands a little open to good Megan. Wow, you guys. My intention with this is to try to get you to feel some width in your back. Inhale Center and exhale wide. Good. Pat.

Drop the shoulders for more so you're turning the whole trunk. Two and three to the other side. Exhale, two, three. That's right. One more. Each direction. Her shoulder blades down, right? Last one in rotate two and three and center. Now just bring arms up above your head to see if you can go up and down and arms coming up and arms coming down. Just two more.

Think about bringing the back of the head back a little bit and down and last one up. Hold right there. I'm gonna have you flex your feet one more time. Come down into the hinge to see long gate both arms breathe, get a little longer and exhale and come back in round over. Feet should be together at this point and the guys Lis restack up to vertical spine. All right, close the legs we awake in here. Roll your wrists. We're about to do some bearing weight on your wrists and the back back support tonight with our knees bent. So good, good, good to do.

If you do start feeling wrist discomfort, you can really do this down on your elbows. It's just a little harder to get the hip and the pelvic work out of it. Or you can go into the traditional setup with the legs extended long. So let's start this with the fingers. Open fingers facing your pelvis. Heels and feet sits bones with the part.

Of course you're set up and then Tuck your elbows close behind you on your backs. You really feeling you how your arms come close to your upper back and pick an inhale. I'm going to have this curl. The pelvis shifts in weight into the heel of the hand and start to Tuck your pelvis. Now let's pretend the first one, we're not going to go all very high. We're just going to hang like that. Look a little basket so you can feel your tailbone curl under.

Work the arms for a second. Just feel the arms and narrow your knees a little bit. Yeah, so that inner thighs zone should be active so the knees aren't splaying open. Now guys, as we come down, lift the sternum a little more. It's as if we're trying to put our hips back between our hands all the way back. This definitely comes from something on the reformer.

Some of you might know it and exhale. Again, let's curl this time is your curling. You might want to come up a little bit higher. Our goal might be that the pelvis comes up in line with the thighs. In fact, I think we're going to be okay to go there. Right? So hold that position. Yep. If I had to strap, I'd put it underneath your thighs and I'd get you up like there you go. So a lot of strength underneath the sigh. Inhale. Exhale, same thing.

Curl. Curl your way down and try to put your pelvis back between your hands and then come back up to vertical set. We'll just do it one more time. Breathing in and we'll probably have to do one with full straight legs. You know, head position either forward is fine to where the ceiling and the wall meet may be up maybe, but not definitely back in here. Squeeze your Tosha lifted higher, lifted higher user in thighs, Tuck your tailbone a little bit, pull your arms narrow behind your breed and let's, oh, okay. Exhale, come down.

Take your pelvis back a little more back, back, back, back, back. Okay. Can we do one with straight legs? Yeah, it might feel easier in that and it's okay. Again, an alternate position if you need to instead of bending the wrist has come up on your the fist. Okay. Just one time. Take a nice breath in. Here we go and pray all of us up. Let's just hold it. [inaudible] so a lot of our [inaudible] work is around the pelvis. The thought about the pelvis. So lift it, press it higher and get into the muscles in the back of the legs.

Get in the muscles in the back of the arms. That's right. Make sure the ribs aren't pushing out. Let's take one more breath in together and exhale. Just simply bring your hips down and then of course walk yourself forward. This always feels pretty good and is restretch.

[inaudible] take advantage of this time to stretch your hamstrings. We'll stay here for about three or four more breaths. Ah, all right, let's go ahead and rule ourselves up. We're going to flip over to our tummy back extension, some more from the bottom and a little build into this one. Dive in. This one is fairly common for me to teach, so have your hands near your shoulders, your elbows and forearms are down.

Legs are long behind you, slightly apart just slightly. And then take that extra check in Linkedin in your lower back. Okay, so let's first take your breath in. We're going to accentuate the upper back and lift. Lift our upper back only as far as we can come without lifting. The, the forms or the elbows. So we get that real strong left. So the upper back is pulling back toward the bottom. Inhale, and as you come down, try to grow longer and placed the forehead down. Now, next exhale. It's the legs, so feel the hamstrings contract.

Feel the glutes can track. You're trying to lift her thighs up. This is the preparation for that rocking exercise. Inhale and exhale as we lower the thighs down again. Breathe in, exhale and shoulder blades. Pool chest lifts.

It's okay to feel the glutes can track. Do pull the abdominals up. Inhale and exhale. Grow longer, all the way down. Inhale, hold, and then again this the thighs. Exhale, pull them up. It's okay to squeeze the bottom. Try to make that effort of a long lower back. Inhale and exhale. Here we go.

Two more patterns. Up and down. Here we go. Sitting down with the forehead. Inhale, hold. Exhale on the movement here, squeezing the bottom, lifting the hamstrings toward the ceiling. Hold as you inhale, exhale and lower the thighs. One more time. Inhale, prepare and exhale is the upper back pulling the upper back. Toward the to the back. That's going to help us in the rocking and he'll hold and exhale and low or start to sense the back of the thighs. Inhale, exhale, lift the thighs up.

So now they're going to be pulling upward towards your back. Hold. Inhale and exhale as we rolled back down with the legs. Now the full swan. Let's take an inhale. Same thing. Pass through that beautiful, precise place we just were, and go all the way up. Good stretch in the front. Breathe less, lower down. We'll do three swans completely like that before we start the rocking.

And again, inhale as if you're pulling your chest forward away from your hips, coming up, pulling the upper back back. Inhale, exhale and longer open chest as you come down. One more time guys. Breathe in and exhale, pulling you up or back back, Tommy up, and then breathe in. Exhale and rolling down. Okay. The next one is going to lead you into the dive prep. Inhale and exhale. You go pressing the upper back back. All right, so we've, we've know this really well. When you let go, go ahead.

Your legs kick you up. Go ahead and then put your hands on the mat and it's the hamstrings and the hamstring. Beautiful. Pat and and four more. That's a lot. Sorry. Last one. That's way too many extensions. What am I thinking? Come for more good Lord and come back and just rest your lower back. I would got so energized. You could tell. Notice I didn't do it tonight.

It's already feeling tight guys. Really good. There is a very free feeling in that. I think as I was watching impact. You really got that. Yeah, it is. It's a very free rock and roll. And then when you, when we're ready, we know we just don't catch them out anymore and just keep teeter tottering. Okay. Come on. Hands and knees.

[inaudible] get ready for a little work load here. Okay. We've done it before. It does get a little risky, so I'll try not to keep us here too long. Uh, now this is the, the uh, side is like a side hip movement. Your hips are not going to stay level. They're, they're actually gonna tip a little bit laterally. So let's go ahead guys and take your right foot and stretch it back behind you. And when you stretch the leg back, I don't think it's a bad thing to kind of tilt your tail under just a Scotia so that you're not lying back there and a real arch low back. All right, now you are going to feel some interesting weight differentiation in your hands.

Just be ready for it. Soften your foot and kind of pointed and you're going to lift the leg up. And ideally we'd go, you know, hip height, but you may not get there right away. Now start to move that leg to your right. So steering a little half, like a quarter arc from the back out to the right. Yep, there it is. No, you've got it. So do your leg is hip height.

This is beautiful. Cc, that pelvis is slightly tipped on an angle working the glutes. Now let's take that leg back when it's behind you, you might think of squaring your pelvis and then put the knee down. We're going to alternate legs. Okay. And now left leg, lift the leg and start to move it to the left slightly. Allow your pelvis to tilt. Try to work some stabilization in your shoulders. If you can get your thigh a little higher. Here we go to marine. Back around.

Square your hips and put your knee back down. Let's to each side. One more time so les can extend back. Bring it up so it starts to move to the right. Yeah. Aim for higher tilt. Let yourself tilt a little to your left. That's fine. That's it, Megan. Good. Now when you return your leg, that think higher.

Square your hips and place your knee down. Left. One more time. Yup. Here we go. Tilt. Yeah, they're nice. Sabrina, could it go higher? Why La and back around? Square your pelvis and then bend your knee down.

Take weight off your wrist for a secondary goal. It can rotate, I think. Yeah. Yeah. Little off, off center ladder. Do you want to try the second round? The second phase. We've done it before with we've take one hand of support away. Have we? We've done that. Come around. Oh No, we're not. We won't do that one tonight. I don't.

Not sure if that would make sense in here, but okay, so let's come back. Yep. So as you're in weightbearing, it's about to get a little bit more on one wrist. The just checking that we're trying, not just to let those shoulder blades just glossy and slide, who would really kind of pull up a little bit more. I'm almost thinking my upper back to the ceiling, being careful not to. Of course, the cat back there. Okay, so right leg, back, left arm forward. Okay.

Traditional kind of points. Your PT exercise. Now as the right leg goes to the right, your left arm goes to your left. It's weird. Get your glutes going. Get your glutes, gift that leg up. Now take a breath. Let's exhale. Bring that leg back around the arm, out in front of you. Tuck your tailbone under and let's bring that knee down. Inhale, exhale and lengthen.

Breathe in first. Exhale. Here we go. Right arm to the right, left leg to the left. I have to flex my foot over here. Inhale. Exhale. Bring that leg and arm back around. Square your pelvis, Tuck your ribs up and bring your hand and knee down. All right, that's plenty cause I still have something else I want to do for your legs but shake your wrists a little bit. Good cause we're going back on them. All right, here we are. Take your right leg back, tuck it. Now tuck your toes and that that, that's going to be a base of support so you want nice solid ball of foot and then once again, try to Elongate your lower back. Now hold on just for Sec.

Weed plank is so common. We do it a lot. We'll do it in a second, but on an exhale I want you to lift this left knee up off of the mat and pull the thigh to the chest. Yeah, hold it there. Hold it there. Now breathe. We are exhale. Lower the knee to the mat without collapsing your upper body. Just inhale there and Exa once again to see abdominals that can pull the Phi up. Is your back leg as straight as it can be?

Take a breath in and exhale and bring the knee down one more time. Inhale and exhale the knee up. Now it makes sense as a transition wouldn't it? To change leg, step back. Bring the front knee and put it to the mat so we can reset. All right, breathe in and get ready. You guys are doing great. Exhale and thought. Stay there.

Inhale and exhale in low or without collapsing the support in the upper back. Breathe and exhale and thigh. Back leg as straight as can be. Breathe in. Exhale and knee down. One more time. Inhale and exhale and knee. Think a little posterior tilt. Yes. Now step that foot back into plank there. No, it's comfy cause we've got four bases of support. Breathe in.

Let's pike the hips and exhale. Good. Ah Good. You guys. Keep reaching. Keep reaching those hips. Open up those hands.

You might feel good to bend your knees. That's okay. That's allowed. If you need to reach your sits bones even higher. I'm gonna take one more breath in and then carefully come down to your knees, off of your wrist. Turn your palms face up and just stretch your shoulders. No, what's my group like with our knees? We okay? Yeah, we'll keep doing. We did this a few weeks ago, maybe more like a month ago. Not In a, I don't know if we did it in a Thursday night, but uh, can you walk, sit like this on your ankles? Are we all relatively okay?

Okay. I have my knees all the way together and my size all the way together I feel is okay for me. If you want. I'm a little bit apart. You can. What you're about to feel is some thigh work now as receded right now. Go ahead everybody and tilt your tail under a little bit. Yay. So what does for a lot of us in this class tonight, this room is, get this section longer. Instead of bowed, that's where this stress is.

If we can get that long, okay, now concentrate deeply on your glutes. Take a breath. Now on your exhale, you're going to squeeze so much. From there you're gonna come up onto your knees and just hole yourself forward on your knees. Take a breath in. Now going back. Keep this gathered kind of [inaudible] and you're traveling back at the very end. If you want to, you can let that go. We're going to repeat several of those, so tilt it under.

Inhale here and exhale and squeeze. Squeeze. You're pressing your pelvis and your thighs forward. Inhale and exhale and keep a hold of this as you go back. Yep. Feeling some quadricep work. We're going to add a little arm pattern. Breathe.

Might feel like chariot or chest expansion on the reformer, so press the arms back, access your triceps, press your chest forward. Breathe here. As we go back, the arms will come up, shoulder level, breathe in and exhale so chest gets broad as the arms press behind us. Inhale, hold and exhale is we come back down the next couple we'll do two more repetitions. You guys will add the head rotation, which usually shows up on chest expansion on the equipment. Here we go and press. Now keep the energy in your backside in the triceps and lads. Let's inhale. Navis turned towards the brick wall. It's actually a white brick wall, but that's okay. Turn, stretch your neck now through the center to the other side and feel the next stretch and center and then coming back down.

Inhale and exhale. MPRs No, turn toward that direction. First open, turn your chest. Excuse me. Turn your head to stretch your chest. Other direction. I think you know what a men really feeling. The neck inhale, center and exhale and down. One more deceptive. The knees. That's where we're going to get to up to the knees. All right, good. Hands down again. Step your right foot forward. Tuck your back leg.

We're going to now go up into more thigh glute balanced work. We've seen this one before. It's it's, it's kind of up to you I think, where you want to start as far as how low you start. Yes. Shoulders, hips, the square. That little last piece was helpful. I've tried to do it as a preparation to help us get long in our lower back so that we're not here with that arch back there. Okay. Yeah, I know now it's a couple of places you could put your hands on your thighs, your pelvis tee up.

I'm going to let you choose. We're going to bend the back knee a little bit. The idea little or big, if you feel okay to go all the way down to touch that knee. I'm going to go just a little bit. Ideally we want our torso to be plum line and then we come back up two more times is little keep gathering energy here in your Tush and woe press. Last one's going to go just a little lower perhaps and up. Good a call. Bring the chest forward.

Let's go ahead and step that foot back the other foot. Forward. Bend into both knees. So there's a lot of neat, you know, Claude stuff, so the knees could be getting a little fussy at this point. You don't have to go up and down if you don't want to. Okay. Just take a second. Elongating the lumbar spine. Alrighty. And here we go.

Little if you like or lower, keep sensing the back of the head going back rather than forward and down. It helps to focus on something in front of you. Dance who to use it as spot spot. Something that was three. However, and come back down. Okay, now I want us to switch legs, but the back knee down left the top of the foot rest and bring your torso back up. So we're going to do a little stretch now. A different kind of stretch for your hips right now. It's our left hip. Lunge forward into the front knee.

Still work on trying to get the tail under ribs in. Now I want to have a spring our arm up of the arm that a is the left arm. Get it up there. Really stretch. Lift the sternum now a little bit. It's focus on the extension of the muscles, the opening of the joint lift of the chest and sternum, maybe the heat in your muscles.

That's plenty. And then come up and hand to the mat. Just step that front foot back and changed sides. So there's good old quadriceps hip flexors that do a lot of work is a great one to stretch them out. All right, so as much as you want to lean forward into that front knee, still working, square shoulders and hips, working some Maria control. It's a nice correction. Megan. Have your ribs, right arm. Yeah. So there's a real sense of upward energy to the arm.

Gorgeous. I saw that from here all the way down, all the way up through the, so as through the abdominals, maybe the shoulder blade is elevated. Assist a little bit more. Stretch your sternum. I can feel your muscles lengthening. Feel them lengthening and opening up through the hip joint. Take one more final breath and exhale in this.

Bring that hand back down. Now bring your front foot back, crouched back on your feet. One of our usual finishes. So if we rock our weight forward under our hands, lift your hips up. [inaudible] just stay here for a second. Was anyone here the night we walked like elephants know who. Okay, this is, this is silly and I, it's fun. It's fun to just play a little bit. So on the reformer, you've done elephant on the reformer, right? Yeah. Okay, so we are going to walk. Well, I'm in the middle of my mat. You guys are fine. We'll turn ourselves around in a second. Walk on your hands and your feet, how hard it is.

You've got to pull your abdominals way up and ribs way up. I know. It's silly. It's interesting. And turn yourself around. And again, hand and foot handed, foot, hand and foot. My hips love to wiggle and around. I can say milia this is for you as well. She'll love that. And walk one more time. Time. I want to see what's happening. Pull your ribs up. Is that weird? Or what is it challenging?

[inaudible] shit with four legged creatures. What the four legged creatures do just naturally of course let drop your head, Rachel. Yeah, yeah. Just experience it. Life upside down. Maybe little different. Okay. Wherever you are is fine. Or if you'd like to turn back around, you can and stand with your legs all the way. Zipped up the midline, pull yourself up enough. So just your fingertips are touching your mat real lightly. There's almost so much pull up in your, um, abdominals that you're, you know, you're almost lifting off of your heels very, very, very slightly.

We're going to slowly roller selves up. Here we go. Just take your time, loose arms, pulling that pelvis down, and then making sure that it is stacked right above your hips on your size. Rib Cage comes rid of over your hips, spines well positioned. Your shoulders right up over your wrist is in, your head is up, and then just stand there for a moment. [inaudible] finished with your arms reaching out to the side. Go ahead and do whatever this feels like.

If you want to let go your back arch a little bit down, I'm fine with it. You want to let your shoulders go up. Nice. Focus in class tonight, you guys, and allowing us to play a little bit with some usual exercises. Yeah. Good. Thank you. Have a good night. Okay.