Hi, I'm Diane Diffenderfer. This is geo. And this is Laura. We're going to do a at class today. We're going to focus on some of the fundamentals of the [inaudible] work on correct breath on spinal alignment, on core conditioning, on good pelvic stability. We're gonna do some stretching as well, and we'll go into some traditional PyLadies mat exercises. First, I want to take a moment just in our standing posture before we go down to our mat to bring our legs together to find our foot centers, to bring our inner thighs together to feel strong and tall, rooted to the floor. We're going to put our hands on our rib cage here with our elbows open. And we're going to take a deep breath in through the nose.
Yeah. And a full exhalation out the mouth. Closing the ribs empty in the lungs. Good. And we're going to do that again, remembering that our go ahead. Exhale. Remembering that our ribs are rounded, our lungs are rounded, we breathe side. Exhale closing, certainly involving the abdominals. So we exhale and we also breathe into our backs. Exhale. Good. And like gas, right.
And then let's put our right hand on front of our bellies and our other hand palm behind our sacrum just to remind ourselves that we need to do that wonderful Q navel to spine as well as pubic bone to sacrum. So we'll take another breath filling the lungs. As we exhale, we pull the front hand to the back hand so we feel flat and connected. Change hands. Inhale. Exhale, pressing belly button to spine, pubic bone. Just say crumb first side. Inhale and exhale.
Good. Then finally the other side, and exhale and I'll just read our, bring our arms down to our sides. Good. Alright, great. So let's come to the ends of your mats and go ahead and roll down and then police one leg behind and go ahead to your mat. Carefully. Good and great. All right, we'll go ahead and roll down to our starting position. Open the feet to about hip with the part, not too close to the buttocks, not too far away. It's kind of a personal choice.
We have our toes spread. We want to make sure we're not pronating or stupid nading. We have our knees in line with our feet, our thighs in line with our knees. Hips are flat. We have that neutral posture from the pubic bone to the belly button and to the hips. So we want to think of this as a nice like a seatbelt band.
Pressing down spine is our
Let's keep the glutes soft. We inhale, we release to a neutral pelvis
Once more. Inhale neutral pelvis and exhale, scoop. Deepen the waist. So we're now in an intentional pelvic tilt. Return to the neutral pelvis. Inhaling and stay anchored.
Exhaling long through the back will reach the right arm back.
Inhale. Now we're going to bring the arms, the head, the neck, and peel up into an abdominal contraction. Keep the pelvis neutral. Don't Tuck
Exhale forward. Remember not to Tuck the pelvis and we'll do our little mini pulses into use. Your arms are long, taut. Reaching the head is easy. Up over the chest.
Your focus is pretty much between your knees. Your pelvis isn't talked, it's neutral. Yeah,
Our spines are long. We're going to inhale here. Slowly. Exhale and lower the heels. Keeping that strong. Center back, flat. Pelvis neutral. Back up and down. It's a subtle exercise. Try to keep the shoulders and neck. Relax. Inhale up. Exhale. I'm gonna go down and stay there.
Hovering the mat. Inhale there. Exhale, draw the knees up so we reverse our breathing. Inhale lower, keeping the back connected to the mat. Exhale, deepen the waist. Sure. And the last time, exhale, draw that belly. And God. Let's take the right knee for a stretch. Stretch the left leg out.
You can look up for a moment. Make sure your left leg is in line with the hip, and just put the head down and stretch here. Inhale and exhale.
We'll come back to the center, turn the leg out, let that thigh open and completely relax. So you stretch the groin in the inner thigh on the right side. Well, bring the legs up as they are and do our little figure four stretch breathing in and out.
Open the left arm to the side and start slowly, gradually taking the knee across the center.
Forward is deliberately slow. Once more, try to keep the legs still. If you're uncomfortable, you can turn them out. Exhale forward. We're going to stay reaching devil. Pay The legs. Ben, the knees should reach deeper and lie back. Exhale, forward reaching ribs in, belly down, and breathe into your back. Seer. Exhale, crunch a little deeper. Reach a little deeper again, lengthen that chin out over the chess. Stand up.
Bend and reach. Once more, come up and devil a. Pay the leg straight away and hold. We lower the right leg. Inhale, pick it up. Exhale, left leg. Inhale, the pelvis is still exhale. Right leg. You can watch where it is in line. Pull it up. Exhale, left leg. Bend the knees. Reach deeper. Oh, I bet we come up again and double pay.
Flex the seat. Shin the left leg down. Pull it up deep in the waist and the right leg down. Reach out through that heel. Left leg. Now we doing their right leg and pull up with the valley. Point the feet. Bend the knees.
We're not quite done. We'll take our heads and lie back. Exhale up and devil pay. Stay in there. Inhale, lower the left. Bend and twist to the right. Center a, there's side. Your flexibility isn't great. You can come to 45
We should be filling our bellies by now. Lie Back. Inhale. Exhale forward. Legs off. Flex the feet. Inhale here, left.
Turn out kind of a butterfly pose cause we'd been holding our inner thighs together. So we're just gonna stretch a little bit here. Try not to go crazy and arch the back at. Nor do you want to Tuck. So just relax for a moment. We don't want to stay there forever. And then bring the legs back to center and we're going to take our theraband and do some stretches. Good. Alright, so we have blue ones. It doesn't really matter what color that you like to use, but we've got blue and let's go ahead and roll back down. Once again, we'll keep our left leg bent, we'll put the right leg in the band.
It's up to you. If you want to do foot over the toes. Sometimes the band will roll around, but do what's comfortable for you. We have the leg extended, the hips are square, the pelvis is doing a troll. We're going to rest a little bit as we stretch, but I want to just remind you all to still be aware of your abdominals. So though we're not doing, you know, more curls and so on.
We still want to have that awareness of navel to spine in the back, supported on your mat. Pull the band taught so your elbows are, your shoulders are down, your pectoral muscles are engaged and isolate. Your neck is long. Everything's, there's an awareness of the whole body. Let's point the right foot. Inhaling, full exit. Exhaling, push the heel through the ceiling. Point the foot. No, I'm flexible and pointed.
Bend the knee and stretch two more. You can see that your knee is in line. It's not crooked. One more bend and stretch and hole. Lower that straight leg down. Keep the pelvis still and up and down. And uh, you engage your belly as you lower and release the hamstring. And one more.
So we did four of each and op and hold. Let's slide the left leg out. Check where it is. Make sure you're square. We point both feet, we flex both feet, we lower the top one to meet the other and develop it in and up. Point both feet and flex both feet lower down and develop it up. Go ahead and put in your bottom foot. Put your bands in your left hand.
You can hold your mat and take your legs slightly across the midline. She's kind of a wonderful, almost painful stretch. Take care of you. Don't go too far. And then change hands. Watch the band that you don't let it loose over your face and you can take the leg open to where you can manage. Try to not roll.
I'll roll off the table here. Try not to roll off of your standing side. So we get a nice open stretch for the inner thigh and we'll carefully come back. We have to do the other side so we're even, all right, so we have our right leg bent in alignment. Our hips are square, our pelvis is down, our shoulders are down and our left leg is lengthened up. We point that foot and we flex it and we point and we flax again four times and flex. So you work the foot, really work through it, make it articulate and flex. Flex, flex like you mean it. Flex. Bend a knee and stretch the leg and then
And we reached through the ceiling, down and up. Straight leg hinge in the hip. Three more. Keep holding your low belly, especially those of you that may have clicking hips. You want to have a strong lower abdominal area to help avoid that one more. And we come up and we hold, we slide the right leg out, making sure it's in alignment. We point both feet. We flex both feet, we lower that leg down, we draw it in and stretch.
We point both feet and we flex both feet. We lower reach out of the hip and pull it up and hold. We point our bottom foot. We put our bands in our right hand. Keep our left hip down and we take the leg across the midline. Change hands carefully. Other side
Reach the arms back over head. We're going to the roll up. Make sure in this ready position that you're in charge of your body. You're not flaring the ribs. Reach the fingers out. Pull the ribs down. We bring the arms to the ceiling and we roll up.
Arms won strong pecs too.
You'd go back, but you reach forward. Last time. Arms. Inhale. Exhale, flex.
Exhale. Circle the arms. Hug the knees to the chest. Good, and I'm going to move down a little bit. Alright, we're back to our center. Make sure the neck is long. Shoulders are down. We're going to do our rollover, so bring your arms to your mat. Use your arms into the mat correctly. Pressing down nicely in the shoulders, in the palms. Devil of Hay, the legs to perpendicular. We begin back.
Inhale and exhale.
Open carefully and roll. Reach out through the toes. Reverse open, not too wide. Inhale, exhale over, close the legs tightly. Start Rolling. Lengthen. Reach the toes up and over. And again, open
Bring them together and roll. Let's slower to 45
So we want to really feel that low band across the belly, connected pubic bone to say crumb, navel to spine. And then once you know those hipbones are facing the ceiling equally, we'll put our palms down. We've stretched our hamstrings so we can take our legs quite up high, as long as we're not, uh, all over the place in the pelvis. So let's go ahead and double pay the right leg up and circle around, crossing up. And to center.
Make sure you find center for other way.
One more and up. Let's bend both knees to the chest
Keep the head up and over. One more long through the toes and fingers and holding the head. Legs up and down.
We're going to take our hands to the mat in front of us. Stack the spine. Try not to Slouch, trying not to arch, which we liked to do, but we shouldn't. So we pull our ribs in, pull our bellies up and in. Lengthen through the top of the head. We'll start with pointed feet. Inhaling, growing taller and then flexing, using the belly to return vertebra by Vertebra. By Vertebra, by Vertebra, and head, neck, upper back, middle back, lower, middle, back, lower back, reverse, low, middle through the spine. Long breath.
Let's have the hands near our airline. Forehead down. You may have your legs slightly apart if you need to. Just not too wide. Take a moment. Feel the bony landmarks of your body against your mat, your forehead, your ribs, elbows, palms, pubic, bone, knees, tops of the feet. As we inhale, we're going to strengthen the legs, tightening the legs, tightening the buttocks. As we exhale, we're going to start to lengthen through the neck and up. As we inhale, we come to where we can lifting the belly. As we exhale, we pull that belly in to lower carefully. This is just our prep for this Wanda dive in helped prepare. Exhale,
As you reached through your fingertips, make sure your shoulders aren't hiked up by your ears. We're going to lift the right arm in the left leg and the head slightly and hold. Feel the length, not the height and lower on the other side. Make sure you're not throwing the neck out of alignment and lower right arm left leg up and lower our other slide up and lower.
Good. We'll lie exactly on the side of her mat in one straight line, like a pencil. For the moment, have your palms down, shoulder down. Press away from your mat. So if you slouch for a moment, that's not good. Let's press away from it. Really lift through our side. We're going to stretch out the right leg and lift it and squeeze it again.
We have no circle. We have no band. We're using space and push and lower and push lower. Flex both feet. Push out through the heel. Squeeze the inner thighs out through the heel. Squeeze two more up and squeeze.
One more squeeze. Keep them flexed. Bring the legs forward. Lift the top leg to hip height for our regular sidekick. Not too high with the leg, and go forward. Forward, back, back. Inhale. The body is quiet. Forward and back and forward. Continue hand behind the head. Try not to move anything but the leg.
Get a nice side stretch. Good. Alright. And we'll turn around. So you're now on your other side. Oh, continue facing this way. So start at the one side of your mat. One straight line. Reach out. Out. We want long muscles, strong muscles and push up and lower the neck is in line with the spine. So now as we look at our legs, we really should look front and lower and up. Flex the feet. Same thing. Remember, we don't have a band. We don't have a way. We don't have a circle. It's all good, but we're pushing against our own space.
Our bellies are still in and good. Bring the legs forward slightly up to hip height and sidekick. Forward and back. Flex and point. Stretch the hamstring, the hip, and again, land behind the head. Forward. Two more. One more. Hold to the back.
Reach out through the toes. Out The fingers. Go ahead and bring the legs together. Then the knees come on up. Take your front knee, right arm up and stretch. Left and center and again to the left. Good. [inaudible] all right, let's circle around so you all have your feet towards me and we'll finish soon. Do some rotational work. Sitting tall. Once again.
Legs nicely in front. Flex the feet like there's a wall here. Take the arms out to the side, press down. Remember not to arch, not to slouch long. We'll do our spine twist. Breathing in to the right. Glue the legs together. Okay.
I remember you can't exhale unless you'd taken something in.
Exhale, half of the air on the way back. You're still act. Exhaling as you come forward. Sit Up straight. Lengthen through your back. Nicely pull. Alright, hands back. Inhale. Circle the arms around.
I'll have you gal circle around to your crouch position. You can put your head to the front and come back onto the souls of your feet. Good. Press your heels into your mat. I'll do this part with you. I just don't do the crouch. Soften your knees. Inhale, stretch the knees. Exhale, bend the knees. Inhale and straighten the knees. Exhale.
We'll leave the knees straight. Take four full breaths to come to standing.
One breath in, two parts.
[inaudible] one more.