Mat with a Twist

Uh, let's, let's start at the back edge of your mat and we'll just stand with all the way parallel together. Feet and legs, nice and firm without that, uh, locking of the knees back. So if you, yeah, you can have a little soft soft bend in your knees, but put the awareness in the inner thighs, the top of the leg, wrapping around toward the back of your leg and your pelvis. Nice and upright over your legs, that length through your waistline from your, uh, hips up towards your ribs. Do some of the checking in here and the ribs inward rather than forward. A nice open collar bone, nice long arms. And that it feels good to stand like that. Not militant and hard, but just easy.

So just going to checking in there. Let's start with some briefings. We'll take our inhale through our nose and really try to encourage your ribs to widen left and right on your breath. And then as we're exhaling, staying tall, sometimes we get the exhale and it bears us down a little bit. And so as we're filling in with air and expansion, stay there on the exhale. So with that sense of intention. Okay, so again, a nice full breath in and your exhale. Couple more just standing, no, a little more lightness and maybe your abdominals and your lower back.

More attention to this tall posture. And then as we round over, here we go on the next exhale, really generate it right from the mid or high abdominal area or mid rib cage. Yeah. And your, take your time. Well, head and shoulder girdle and around forward. Again, let's kind of start slowly tonight. So only going about halfway down. That means for me, my hands are about in front of my knees or my shins and let your head hang. If you can encourage that and take a nice full breath in here.

And then the exhale to pull back up to standing. So really feeling a tailbone pulled down and under that, hello all the way up to standing tall and again any inhale and that's great. Actually rounding over. So the abdominals, the okay, putting up your middle back and his nice loose arms. And let's take a breath in and again, exhale. [inaudible], restacking the spine, pulling yourself nice and tall. One more small, one or halfway over breath in. Yeah, next sale feels good. It feels good to round. Open up the back.

Those arms hang. If this bothers your knees, you know, dip, soften them just a little bit. It's fine with me. Take another breath and exhale that deep scoop in through the belly. Maybe this sits bones are starting to gather a little more connection in the back and this one we're going to go a little bit lower toward the mat. Nice breath in and exhale again is if you're falling forward, slightly bias toward being more on your front of the feet. Then on the backs of the feet and let's just take our hands, fingertips lightly to the mat. If you can get there, feel fine to bend your knees if you need to.

What I want to encourage us all to do is let our head go and let the neck kind of relax and not hold on some tension. All right, sustained there. Another inhale, start deep and low in the belly. Start pulling yourself up. So it's a lot of pull up energy in the abdominals. Again, the sitz bones coming together. Nice loose arms, mobilizing the spine and at the top we take an inhale. Lots of talking down there. Exhale and Oh over. Think of roundness, creating a ball like shape in your spine and a full breath in here. And again, exhale, the pooling up energy. So pulling up the T, you're the legs to the abdominals, the back of the legs together. Oh all the way up to tall.

Open up the chest. We're going to add into it. This next one, breathe in. Same thing I think of rounding. Soften. Yield your back. Yield, yield. Make a curve. Elizabeth, that's a much different, you responded to the word yield I think. I don't know. Okay, so here we go guys. We're going to walk out onto our hands. Something we often do here from our standing. Your walk right out.

Now your hands are open. They're straight down below your shoulders and just being right there trying to find stillness in this front supported position. Some attention to the breath. I like this. Sometimes as a chance to stretch my calves for me. Sometimes it feels good to be a little more reached through my heels and farther up on my toes. It's up to you.

Let's take another breath and honor. Exhale. Just shift the hips up. We're going to carefully pass through that up. Stretch. Walk the hands back. We're warming up so don't worry about full flexibility there. Dropped the head and let's go ahead and restack concentrate on the abdominals probably right there. Nice and tall and other breath in and exhale going over.

So we're looking to bend, Skype, the concentration of the legs together, walking out again, maybe four steps is all we need. Once again, I'm going to just peek cause sometimes in our front support our back has too much of a bow in it or a dip. It's okay to kind of tilt your tail under a little more. Reach your sternum forward. Ever important. Nice one there. Good, much better. Three. Now again on your exhale, strengthen the abdominals, lift your hips and ah up and we're going to walk our hands back. Maybe four steps. Same thing. Take a breath in.

At the bottom and one more time to roll ourself up to standing. Try to limber up that lower back. Maybe getting a little more into it. This last one, breathing and again, exhale, add over, walking out probably four steps. Do three breaths together everybody, it's a little tail under little reach in the chest. Last one.

There we go. So I want us to bend our knees. You can walk or step your feet in or you can jump your feet towards your hands and let's just then go ahead and have a seat right down on our seat. Move your feet forward. We've been starting this way a lot lately, so it's working. Some of us are getting more movement in our lower back. Hands right underneath the backs of the knees. Elbows pointed wide out to the sides. Let's take a full breath here and exhale.

We're shifting our pelvis back again, going for the roundness in the lower to mid back. Let's inhale, hold and exhale coming forward. Trying to take some of the work out of the hands and arms. Exhale and here we go again and shift back. Good breathing. Hold on. Her inhale and exhale is becoming forward.

Lift through the chest without pushing the ribs out. Inhale and again, and it's okay to squeeze the glutes, kind of encourage them to squeeze a little bit to help you tilt your pelvis. Stay there. Inhale and exhale again to rule forward. Guys. Last one. Inhale. We're going to take it all the way back and exhale, so all the way back. Wait till we're on the back of the head.

Walk your feet a little closer in towards you. In fact, let's go ahead and all the way together. We'll go right up and for the hundreds. So nice breath. Stabilize the pelvis and lift the thighs. Know how this tonight start with your arms reaching straight up to the ceiling. Feel those lats contracted. Inhale, exhale, curl just to the chest lift. We'll do some stuff with our legs in a minute. Keep them here for now.

We'll do two breath cycles tonight. Okay. Pulling yourself up into the chest. Lift slowly. Extend your legs to the ceiling. When? Where are you looking? Where are your eyes? They should be looking right at your legs.

Okay. Lower legs, about five to 10 inches. Hold that diagonal. Very good. A little lower if you can, and hold them there. The lower we go, of course the more work it is to say chest lifted. [inaudible] so we're almost there about five to 10 inches down. Here we are, five more and four [inaudible].

Solid legs. Last breath cycle hold. It wouldn't be Thursday without these. Inhale arms toward the ears and exhale and down. One more time. Inhale, arms alongside the ears. Exhale and down. Fold your knees in. Let your head come down and legs down. All the way long. Okay.

Taking your arms back overhead. Find your ear check. We talked about that a little bit last week, so your arms should be framing your head. Don't drop into the floor behind you cause you're gonna arch probably, or lose your shoulders to support. So she would see the arms out of the peripheral vision. Here we go for our roll up, arms and chest. On the inhale, exhale, curling up, feeling the shoulders pull down this C curve through the back.

Inhale and exhale as we pull back again, really working your pelvic tilt to roll yourself under bone by bone. And again, feel the reach and extension with alpha rib thrust. Here we are, and pulling into your center, going for the curve of your spine. Inhale good Brittany. And exhale, pull back. There's still energy reaching forward through your thighs going down smoothly through your back. And again we inhale, ah, and pulling up in the curve, keeping the contraction going. Inhale again. Exhale and roll back. Long legs.

The back of the thigh should be in focus to get low. One more time guys. [inaudible] okay, so again, let's just stay in the curve. We're going to do our pulses forward and [inaudible] a lot of people ask me what this is about. So keep going. Your energy is reaching forward through your spine, right?

You're getting a little bit more spine stretch forward. Keep going, but also keep it in the, the bellies pulling back. Yeah. And pull back and pull back and pull back and pull back. And four and three make a curve. Let your head go to yes. Last breath and let's go all the way down.

Hoping to limber up that back. Now we're gonna pause on her shoulder blades. Another breath. Exhale. Bring your right leg in. Hands ready for a single leg stretch. Go ahead and lift the left sigh up. You could do big toes on the same plane. Curl a little bit more. We don't want to get stuck on her neck. No heads up there. Work the abdominals.

Curl up, elbows out. We're going to just exhale tonight and [inaudible]. Commit to the reach of the leg and leg and from the hip teeny bit faster for eight and seven and six and five. Curl a little higher. Three, two, last one, the spring, both knees in and tabletop there, but just let your head come down. Next we'll come back up for double leg. Inhale, exhale again. Curve the spine curve a little more.

You get to look more at the the where the sky meets the hip rather than the thigh meets the knee. Okay. Double leg. Hold the body position. Open the arms and legs. Inhale, exhale, and we close. Nice and fluid. Think about where you're looking. Good summer. Yes. So still solid, stable, back, free arms and legs and very taught abs. One more time and all the way in. Head down.

Okay. Hands behind the head. Let's go right to Chris. Cross curl up. Extend one. Let's go right leg out. Cross towards your left thigh. We're going to exhale again and just rotate one and think about how much you're curling up. Not just about how much you're twisting. It's both. Keep going. I have the urge to pull on your leg and stretch from your hip. Yeah.

From your hip. Thank you. Hit and that's a little faster. One and two and there we go. And four good fi six, seven last one and a face your knees and come all the way back down and just rest for a second. Okay. Extend both legs. Just shake up. We are going to do our single leg circles tonight and we've been working bicycles a lot. Uh, just completely flat. Good one to uh, work the pelvic stabilization and abdominal work. So bicycle is just the drag of the right heel and reach your thing outside of the ceiling. Okay, other side, drag your heel and stretch the leg.

Drag the heel and stretch the lane and rag and stretch. There's a never ending feeling of motion I think on these so you don't ever really feel like you're stopping or getting stuck. So it's fluid and up. We'll pick up the tempo and there for eight there was a rhythm belly down. Seven last one was hold that left leg up, leg circle, cross over, exhale and around. Cross over and exhale around. Here's three [inaudible] bottom leg, very anchored back of pelvis.

Completely still reverse the leg circle open around and center open and center three. So this is just about as much about your abs of course as it is for your leg. We're going to hold, that was five. Put your hands behind the thigh. Don't pull it closer yet. I wanted us to come back up to the cruel Cieslak position.

[inaudible] now with your eyes, look at your bottom leg to your other leg. What's it doing? Is it parallel? It is. It's flat. Now pull your leg closer in towards your chest. You can do it with your hands, but you should be doing with your stomach. Nice work. You guys. Keep the leg there. Let's take the torso back. Most of you have seen this before.

You can try to keep your leg where it is to increase your flexibility and your stretch in your hamstrings. Just keep holding on to it. Lighten up your hands and see if you can do more of the hold of the leg position with your tummy. Okay, and just hold it there. I'm going to EVIS let go. Just put your arms down by your sides and just hold and hold. One more hold and then lower your leg all the way down. Shake it down.

Okay, bicycle. Your right leg up. Five circles. We cross over the left and circle. We cross ultimate stillness in the hips, the relationship to the back of the mat. That was five. Now the other way to the right down over the left and up. [inaudible] anchor those beautiful rib cages to the mat.

And five okay. Hands behind the right thigh, curling up. Take that gaze down to your left long. Relax your top foot. I didn't say it on the first side, but you know, you could point it if you like, but keep it kind of relaxed. Now work the flexibility, this deepening of the stretch from the sit bone all the way up to that heel. And some of you have a lot and if you want to go with it, you'd go with it. Okay, and hold the leg there.

Now we've take the torso and hold it back a roll it back. Keeping the leg right where it is. You feel the deepening of the stretch. My leg is starting to shake a little. I know I'm in a good place for me. That feels good. I'm challenging my flexibility right now. I'm gonna hold onto it and lighten up my hands.

See if my leg can stay right there. My mind is going to say legs stay right there. My abdominals are to help hold it there and let go. Find that intention to hold the leg. And the next exhale, let's go ahead and lower it down. Nice focus everybody.

You're gonna shake both legs again, like you're splashing bubbles in a bathtub just really so you can relax your hips. Relax. Okay, now drop will size up and table top two more. In the AB series of five we're going to do scissor and straight leg. Lower lift. Let's go. Straight leg. Lower lift first. So elbows out, chest comes up, legs are up. Drop your sacrum down. I will have this flexor feet. Lower your legs to 45 degrees or lower if you can with feeling stability here.

And then point, exhale and pull defies up five all together tonight. Inhale lower and exhale and pool. Her legs aren't that heavy. Are they mind over matter? Plata is is mind, body, exercise, light, legs, strong roots in your abs. One more time. And now let's do scissor. Drop your left. Keep your hands behind your head.

Let's do the support and just exhale as we change and all the work more than the chest lift. Trying to get out of our comfort zone a little bit and curl and back into Chris. Cross with the upper body and rotate and rotate. Good. Find the breath and for light legs. Three last one.

And I promise we'll rest right there. Okay guys, bring your knees in towards your chest. Get a little hug. Next is the very fun. Rolling like a ball after all that. So come on up. Hips, come forward tonight. Let's try everybody. I'm closing. The knees. Hands can be, uh, over one inch, one over each other down at the shins. And just find your stillness for a second. Yeah. So again, it's like we're a marble real small round shape.

Marbles really roll easily, don't they? So here we go. We rolled back to our shoulder blades as we breathe. Don't wait for me. Exhaling. Oh yes and no marble rolls and rolls forward. And again, so there's pulling downward of your shoulders will really help.

It might even help you to think that that's helping you put the brakes on at the couple more. And last one. Okay. I chuckle every time on those because that's what brought me to Pilati is for those silly rolling exercises and I still have challenge with them. Some days are better than others. Okay. Spine stretch forward.

So what I want us to do with it tonight, we have a last couple of weeks we've been working more on the hinge [inaudible] you're fine. You're just not gonna worry about the uh, the hinges work, which we might get into in a minute. But let's do the, the breathing part of spine stretch forward. So, uh, how much, how much air can you take in, how much can you take out that version? And I'm not opposed to having us try the curve of your fine going further. I know it looks a little odd because my head's below my arm level and usually we don't suggest we do it, but I'm thinking not in my head doing it. I'm trying to bend my spine down toward the mat. Okay, so really conditioning the opening of the back.

You were asking for some upper back opening. So this may not have been what you had in mind, but okay. Just three repetitions. So from flex feet seated really tall on your seat, you can squeeze your bottom energy in your, in your spine breathing. It's a long exhale.

[inaudible] how much can you squeeze out? Inhale up and over [inaudible] maybe you're going farther this time. Bend your back, bend your back, bend your spine and inhale all the way up. Just one more. Let me watch you and exhale and you go and go and bend and bend and bend and bend the spine. Hold right there. Just know. Restore normal breathing. Very nice you guys. Okay. We, when you roll up, bring your shoulders back down and just restack up to vertical spine. Okay, great lakes together. Open leg rocker, hands at the ankles. Legs are open at the width of the mat. No wider.

It's light, hand grip and again, focusing on the down pool of the left, the lift of the back, the openness and the chest ease tonight. That's work on ease in this exercise. Okay, here we go. Inhale as we roll. Smooth. Whoops. Easy and may help when you're coming up to spot something across the room, fixate on your, your eyes there and then reached haul from that vision or that viewpoint two more times. That's a roundness of the back and up like mercury rising under thermometer needle and then Dan stay right there. That's okay.

Stay right there and breathe it. That's done. Now relax. Bring your legs together. Good. I think we had more ease in there. Yeah. Tonight. No. As we let go, lower the leg line so your toes will be maybe more eye level. I'm going to have us keep our arms reaching forward. Yeah, just forward. Round that back. Elizabeth. Tuck it girl. Tuckshop stepped those hips.

Tuck your hips. Okay. Tuck them. Talk to me. Even if you fall, tuck those hips because your back is too strong. Yeah. Okay, let's all roll back and just rest for a second. Oh, I just like, I was in your spine going, Oh, I need to bed. You've been away for awhile. Okay. We're going to get away from AB stuff. Let's get work in a little bit more in the back of the legs and the and the back. So bridging feet apart sits bones with the part. Just take a second. Open up your chest, back of the arms.

Pretty firm against the mat. Poems down. Nice. Full inhale and the exhale. Articulate. So again, starting at the base of the spine sits bones come together and this come up to your bridge position goes in, hold that line. Okay, and just hold thinking about your ribs. Maybe dropping in toward your body, maybe the back of the ribs, a little lower to the mat, lower almost in your pelvis so that we're not pushing the chest and ribs too high. That's gonna stress that mid, mid back again. We want that area to become more [inaudible]. Cool. That's a better line. Okay, now take a breath. Roll down with the thought of reaching your hips farther out, away from your back. You could actually stretch your spinal muscles a little bit more. Every, every attempt a little bit longer, a little more extension. And Megan, walk your feet forward a tiny bit right there. Reading everybody. Rachel A. Little closer together and exhale and we roll back up.

Stay here. Inhale. As we roll down, I'm going to have us take her arms up, give our arms something to do as we along it our spine, and I'll have us finish with our arms all the way back over here. The ear check were a neutral pelvis that's breathe in. The arms are going to come down as the pelvis rolls up. We haven't seen this one for awhile. Hips up, ribs down. One more time. Inhale and exhale. We roll down the arms, come up and back, overhead in the ear. Check. Now I'm gonna have us keep the arms there.

Breathe in again at neutral. Exhale, articulate. Back up to the bridge. Now the instead of the arms being way back here, let's bring them up above the shoulders. Straight up to the ceiling. We're going to do our marching in place right now. Breathe in right leg will come up to tabletop and inhale and step it down slowly. Our goal is balance. Exhale the left leg up and inhale, and we lower.

Concentrate on not pushing through the rib cage. Okay. Ah, even if your leg doesn't come all the way to tabletop, commit to your rib stability. That's going to be better for your abdominal connection and that work and safety in your back and strength. Right thigh. Inhale and lower. Exhale and left thigh. Inhale and lower there. That's what I'm talking about. I feel that took, get grabbed up. Yeah. Left and center looking good. Last one, each side and exhale and down and left and down now and have us keep our arms up.

Come down your back so that the back of the ribs touch the mat, but your pelvis is tucked or tilted. Okay. And just hold, cause you're focusing on your glutes right now. I think I want you to the inner thighs gathered a little bit. Just one more nice breath in and exhale and let everything come back down. Yes. Okay. Take your legs up.

We're going to go into the overhead right now we're rollover. So here we are going back into some abdominal work, but massage in the back and maybe stretching out the backs of the thighs. All right, so our inhale to get started, exhale and up and over pelvis should be over the chest, but not over the face. Flex the feet. Inhale, open to the width of your shoulders and let's begin rolling down, pulling the back of the chest down or chin away from chest energy through the top of the head, opposing there. And then a point little circle with your legs is fine. Tonight. One more here. Exhale up and over.

Flex point, open, and exhale. Roll down. Stabilize that wide open chest. Yeah, we're gonna stay with the legs apart. Softly point the feet. We'll do two of the reverse direction. Inhale, exhale, and up and over. Flex the feet. Now pull them together.

This is the chance to squeeze the glutes again. Inhale and exhale. The arms are solid. Control flection down all the way. Open around. One more time. Inhale and exhale. Up and over. Flex the fee. Pull them together. Take a breath and me massage all the way down. All right, and bend your knees and just place your feet down. Thighs into the chest. Let's roll back up. I'm gonna go to saw. Okay.

Now we do need to stagger. A couple of you guys should stagger. Good. All right, so good flex feet again. Let's take our arms up out to the sides. The arms are slightly forward of the shoulders and let's just go for it. We know the saw hor flex, Susie with your feet. There we go. So let's rotate. To our left and the exhale reaching down toward the pinky toe. Both arms have stretched, they're just going in opposite directions. Inhale, we roll up and go all the way to the other side and is the exhale as we round both arms, reaching and opposite directions. Inhale, as we roll up, go all the way to the other side and exhale as we round.

Inhale all the way up and exhale is we reach four more times. Nice position of pelvis anchored on the mat, even weight in the sitz bones, and exhale, go a little farther. See what it feels like to go a little beyond your flexible zone. Comfort, flexible zones. Maybe go back to that spine stretch forward effort of squeezing your abdomen a little more to go farther. Inhale all the way up to the other side and exhale, flexing feet. Good you guys all the way up.

Fantastic. Bring your legs together and just reach your arms forward. Haven't done this in a long time, so the the seated position sometimes gets a little uncomfortable in your hip flexors. You can bend your knees if you need to reach your arms with a lot of intention. Okay. We know what our magic circle looks like. This little rings, but many ones on your, on your in your mind, on your wrists or like Bengals. Circle the bangles.

[inaudible] I want you to keep doing this. I know it seems a little silly, but circle, circle. It's in a shoulder. Work. Sit up tall. Sit up out of your hips. Four, three, two, beautiful. Summer other way and vigorous with control in your trunk. Get so do you. Got it. Whoops for, that's it. Rachel. Lift in the seated position. Nice. Megan, you got it? And four, three, two and one. Okay, open. Let's try Nick. Pool right now. Inhale.

Let's start real a hindering back. Tuck those hips under. Tuck those hips under. Tuck those hips under when you feel like you can't go back a little farther. I'm going to have this right away. Come up. Cuing was a little off timing. Most of you knew what I meant.

We roll back up to vertical set. So I'll try that again as we hinge back and just far as you can. When you feel like you can't, that's when you round under with your pelvis. Go ahead and keep going. And it's an articulation we want to control a beautiful Christy.

As soon as your back touches come back up. Nice. Elizabeth. That's it. And you want to Ben, Ben, Ben, Ben, Ben, Ben, Ben. Inhale up to sitting tall. Okay. And again, keep a fluid. That's right. Yep. So flexing the spine doesn't mean collapse. It just means Ben, feel your strength. Pull you up, bend the farther forward. Bend in bended, bended bend. Let's go one more time. And back. [inaudible] this was the other exercise that brought me to Peloton.

Okay. And I just, I'm starting to like that one now come over to our time. These guys, it's one long lumbar spine. Feel your legs long, your hands are ready by your shoulders, your abdominals are drawn up, your shoulders are drawn down. Focus for just a second. We're going to be working some back bend of course, back extension. And the back of the head. Okay. And the back of the upper back. Moving back.

That's gonna help us in our sworn work. Take a breath. Here we go. Reaching the chest long forward. I'm thinking of my ponytail, pulling back my upper back, pulling back my shoulders going down, going up. So my hips are staying on your mat. On my mouth, my first one. And then as we come down front, it gets long and open all the way. Easy in the neck.

Okay, here we go. [inaudible]. Nice focus. Inhale, bending the elbows. Draw the shoulders down. How much more surface area can you extend your front on the mat and again in heel, going as high as you can without slub letting the elbows straighten. Then on the exhale, extending through without locking the arms.

Inhale as we come down. Long chest, long spine. Two more times back of the head. Upper back, pulling back top of the head, pulling up senses of direction and energy. Inhale coming down open and last one. Inhale. Pressing up. Good you guys. And coming down. Our salons are looking pretty good. Okay. I want us to find a transitional pose or that stretch child's pose is something that comes to mind. You can come up and do a little cat stretch for yourself.

Few breaths. All right, and then we're going to come back out on her hands and or to our hands and knees. We did this last Thursday so it was kinda catch a few of you up and review for a couple of us. So finding that front support position again. So feedback. Whoa. Hello Matt. Okay. Right now on the exhale, I want us to pull our right side to our chest and just hold it there.

And as you're pulling your thigh in, you're being careful not to round the upper back, but at the same time you're not lifting your tissue too high. I would say Megan, bring those ribs in. Yes, that's right. Okay, now lightly put your knee to the floor or inhale to the mat. Exhale. Now pull the fight again up to the chest. Inhale knee to the mat and exhale thigh up to the chest. Inhale knee to the mat. Exhale five to the chest.

Inhale knee down. We should've done this for you. Yeah. And once again, inhale and exhale and now bring it up. Now we can transition. Step back. Ready, left side, bring it in. So inhale, take that knee down. Try not to lose your shoulder stabilization or supported. Exhale thigh up. Good. Kristy. Inhale knee gently to the mat and exhale and inhale gently down and exhale N three more times. That's it.

That's it. Trust this here and up and down with the knee and exhale up with the knee and then stepped with both. Both feet back. Bring bend your knees. Come on down. I had to watch that tonight cause I'm up. You hadn't seen that before. Could a lot of work in the tummy, huh? Good. Really nice. Good strength work. Okay, let's come back down onto our stomachs.

Single leg kick. Okay. Hmm. What hand position? Let's do palms face down. Elbows right below our shoulders, rib cage up and then trying to look forward on cancer. Real, real open in the, in the chest. I haven't used the image before, like torso, like a Sphinx that sometimes is classical queuing. So the tourists are very stable like a Sphinx and Royal Regal. Okay, so hover both thighs just slightly. As you have your thighs, try not to drop in the lower backs. Stay up maybe more weight on the pubic bone.

Let's breathe in to prepare right heel. We can do a point. Flex and down. Point. Flex and down. Sh it's up to you. I'm going to flex both. I feel a cramp coming on. Work with what your body's allowing. Good rhythm. Now let's keep going. Lift the chest and more. Lift one more time and bring everything down. Good. All right.

Once you to stack your hands, place your forehead down on your hands. Legs can be slightly apart, but a little more weight into the pubic bone. Topic lies another inhale to get prepared. Exhale and come back up into the back extension. So your hands are on your forehead and just hold your position here.

Different load in the back. You're looking down at the mat. [inaudible] find the stillness in this position. [inaudible] uh, and bring everything down. Inhale again. Exhale. And one more of those is bring your head and chest up. Maybe there's a little more energy or strengthen your back to access what to do with your lats. We know the oppose the upper trapezius, the neck. We don't like a tense neck. We want to pull them down.

Pull the neck down a little Elizabeth. More shoulder blades. Yes. Okay. Plenty guys come on down this road. Well, come back into that rest pose again. All right, and let's come up to seated. I'm going to face you. You can face me and let's sit in a diamond side, bending some seated side bend. So arm set aside. I won't detail it unless I think I need to. Okay, so anchored the hips. Let's do this first. Take a breath and let's go to the left. Your left just bend.

Take your spine to the side. You can bend your left elbow with. That feels good. Feel like you could open your chest, open your chest, open your eyes, and let's come all the way up and exhale over to your right. The spine bends. The head should stay looking forward. Nice. Easy. Yeah. All right. And then coming up, let's do a little breath in. Okay. And all the way up on the inhale. And over on the exhale I began up on the inhale and over one side shortens the other side of Lincoln's inhale. And again, short, long to form more.

So you can go a little farther guys and Oh that's it. Changing and Oh over is okay. This'll be helpful when we come up to the kneeling and last one and Oh over. Okay. So let's go ahead and then come up onto our knees. A little warm up for our kneeling side bent, making sure this doesn't come out and can slip on down.

My pants is hooked on a little differently tonight. Okay, so arms out to the side. You know you should be hip with the part. Alright, and work your inner thighs to support your, to support your knees. So just holding that position there. Let's know. Bend again to your left trunk and we're going to take the right leg just onto the mat. Okay. And then is your hand is back behind your head? It's a chance for you to let your elbow reach straight up to the ceiling. Hand is down, but not a lot of weight on the downward hand. You know, you could actually pick the hand up. So really where a lot of people say, well, where's the weight? If it's not down here, you have to actually pull up in here so that you can unweight your hand easily.

Does that make sense? Yeah. Good. Sometimes they work, sometimes they don't. Okay, so work your leg in parallel for a second, your straight leg and just feel it. And then we're going to rotate. So turning out and let's turn to pack parallel and to rotation. And let's come to parallel and two rotation and parallel. How's it feeling in the glutes?

Anybody who feeling something different and turn out and one more time parallel and to turn out and a happy medium between the two. Find a happy medium. Okay. Still trying to check the weight off the hand. Let's take another breath. Now. Lift your leg. Where can you lift it from? The hip. The side of the glute. Just hold it there. Checking in. You're not very weighted on your downward hand. Ready?

You're gonna bend the knee and just come all the way up. We'll do each side a couple times. Take a breath and here we go. Oh, over in the side bed, light, hand, long leg, left hand behind your head. Just checking in. Okay, so let's work a parallel leg first. So kneecap should face directly forward. Now rotate the the thigh outward so your knee cap may face the ceiling.

That's a reference point. Now let's take inhale leg parallel and exhale leg in rotation. And can we do the rotation without the drop of the hips back or the turn of the torso? Really isolate your leg movement in your pelvis. One more time, turning in and exhale and turning out. Okay. And then the happy medium between the two. Inhale, get ready to lift the Phi. Here we go. And lift, just holding it there.

A lot of the strength to lift the leg comes from your waist. Does it? Did you feel it? And of course in here. Now take another breath. We're going to bend the knee and come back up. Now a bigger longer series over we go. Oh, okay.

Meant to do that with grace and ease to lift my leg without falling. Okay, so the front kick back kick, I'm going to have a slicks the foot. Take an inhale first exhale, doesn't have to come forward very far. Guys, point the foot and reach the leg behind you slightly and bring it forward and bring it back and bring it forward kind of around me. Yup. And bring it back without arching net spine. One more time. Back into the fundamental that I work with. When your leg is behind you, rib hip connection will flat and then come to center with your leg and then unweight the hand. Other side. Inhale and exhale over. We go one Swift movement.

All right. Flex the foot and heel to get ready for it and next day we pull it forward and point and back and forward and point and back. Just two more and one more. Now. Old, front and back and lengthen out front and all the way up. Okay. Come down and sit into either hip, kind of off center to each side. We've been doing a little more of that. It's looking better. We're able, we're keeping her leg a Pyre in line with her hip. That's a good sign.

Our hips are getting stronger. Okay. Uh, let's come back down onto our side. How about your left side? Come on my right. This is done this in a long time. It's balance in our lateral set. Set up. So legs in line with your pelvis. If you need to look down to see him, you can, I'll let you choose. If you want to work with a kickstand, hand down, your elbow would be out. Okay. You don't have to.

If you feel confident and feeling, you know you want to challenge yourself, put your arm on your leg in a minute. I'm going to have this all go here anyway. Okay, so take a full breath and excellent. Just hovered the thighs, your, your bottom waist has a little lift to it and inhale as you lower both legs down and exhale as you pull both legs up and inhale both down and exhale they're up and inhale, they're down. And so just keep going with this is a good pace. Always think of length with the legs away from the pelvis, bones, even away from the the rib cage. You know, I always have that urge to come in to hold your feet, you know, and kind of pull you, give you some encouragement to come a longer and down. Maybe two more times. Exhale and pull up.

Inhale and lower. Last one. Pull up and hold. All right, now take your arm, your right arm and let's just bring it straight up. This, hold your balance. Bring your arm, a Suzy arm forward slightly. Yes. When the arms going behind you, it might arch the back and Whoa. That kind of thing. Okay, so concentrate here. Now let's walk in place with the legs. Real small, little brisk movements.

It's an inhale. Inhale, slow. Exhale, exhale. Small is the word. Don't hold that Matt. So I had four Teeter, three, two, last one. Let's hold the legs now that a right arm. Pull it over your head. Reach it over your head. Can the shoulder blade be lower? Yup. And then rest. Okay, let's come up for a mermaid stretch. So all I've done is open up my leg. Yeah.

Okay. And a counter side stretch to what we just did a second ago. I have my hand on my knee. Take my top arm and reach it all the way up. And again, trying to side bend, but without collapsing. This wastes maybe more of an upward, diagonal. Good Pat. Good you guys.

Can you go a little farther up and over? Beautiful. And let's come up. Just swivel your legs to the other side. Down we go. So get yourself set up nice and long. Legs in line with your hips. There's that little waist lift underneath your bottom side.

Kickstand if you need it or I'm on waste. If you need can do that. Nice Christie. I can see it. All right, so solid in your ribs. Connection to your back. Let's take a breath guys and exhale both legs up and inhale both coming down and exhale. They go longer on both the up as well as the down and exhale up and down, maintaining the nice T stacked pelvis. So when the legs come up, there's sometimes a tendency to let the top hip drop back slightly.

You try to oppose that. So maybe on the way up with the legs, the top hip actually comes a little forward to kind of right the, the potential. Ah, oopsie two more times and lift and lower and less time lift. Alright, arm up. There's energy in the arm, there's energy in the lat, the lettuce supporting the arm. Hold here. Little walk in place and inhale. Inhale, exhale, exhale, exhale, exhale. And four and three. Look for the balance inward. Pull in wood with your focus. Three and two and one whole the lanes.

Inner thigh should be really working there. And arm overhead. Easy shoulder blade, easy neck. Why ms? Stillness [inaudible] and coming out of that position up for the S a mermaid stretch or little side stretch. One more time. So the right arm, up and diagonal and over [inaudible] it's finding the breath, opening your right rib cage. [inaudible] beautiful guys. And then up and out of that stretch. Let's come back to facing in towards each other. I want a little seal, a little seal, a little more rolling. Aren't you excited for that?

So a hands around your ankles, knees are open. Let's just hold the position for a moment. All right. Sometimes I'll break this down. Uh, the dominoes should be pulling inward, away from the heels or feel the feet reaching away from the belly or a little of both. So there's a, a position going on. Okay. Round the back. Ready? Roll back to your shoulder blades.

You can do the release of the legs. One, two, three claps over if you'd like to come up. And one, two, three clap and we roll back. One, two, three clap. Come up. And your balance. One, two, three, clap and inhale. [inaudible] role. So when you're up on the balance, one, two, three clap. You're still pulling your abs away from your feet and your feet away from your abs trying to maintain that lumbar curve yet. Once again, two more times guys.

[inaudible] last one. [inaudible] what do you mean we didn't do a teaser tonight? Did we? We held the position. We're going to hold it again. I hold that teaser position. Just the hold of it. Yeah. Okay.

Nice inward. I and that's mean to do at the end of the hour, isn't it? All right. So the legs will go down just a little bit in their, in their height. Now if anyone wants it, I would love for us to all get more comfortable with achieving the arms up. It took me years to get that. We're feeling okay about it. That's your IC forward though. Yep. Okay. Woo.

And let's come in and let's just stretch forever. We're going to stretch. We're going to stretch. So round forward guys, lets your back ease up a little bit. Take some good deep breaths and roll up to sitting tall. You know, I feel a little slightly out of balance. We need one more back extension. All right, so we're going to go back down for double leg kick. We need it. We need to open up our shoulders. That was your request. Ooh. Stroller.

It just Justman. You have so much rounding. I feel like we are missing one element. All right, so eight repetition won't go with and right cheek to the mat. First we're gonna turn the head and interlace the hands near the small of the back. You know the setup, elbows drop down. Let's take a nice breath in. Lift the thighs. Three squeezes in and one, two, three, and stretch. Let that be an opening of your chest, other side, and one, two, three and let it be an opening as well as the lift.

Other side down. One, two, three. Inhale and arms down, but then up to get your back higher. And one, two, three, and shoulder blades. And then arms. Four more to go. One, two, and three. [inaudible] last one here, an aside, two, three, and a little more. Lift.

[inaudible] good. Thank you. Have a good night.