We're going to start. Um, we're gonna do a strong intermediate class today. I don't know if there's traffic where you live, but where we live there is, and we have one friend who is late, so don't mind her. She'll join us when she does. Here we go. Sit Tall. Hands behind your thighs. Close your eyes for a moment. Feel the weight of your feet on the mat.
Let's give yourself this moment in time in space to connect in your own body. Don't feel the weight of the body on the sitting bones. And as the weight of the body sits right on the sitting bones. This spiny Ilan gates and stretches upwards drawing your attention to the significance of the arms. Use the arms to feel that you're you lifting.
There's an active arm position here. Drawing the attention in your mind to the energy that runs up and down your spine. And finally drawing your attention to your breath. Inhaling and exhaling. So as we inhale, we feel the rib expand towards the elbows and let the elbows pull out slightly. Try to pull your legs apart, but don't let your legs pull apart with your legs and then exhale, push into your legs with your hands. But keep the legs still. Feel that, that that pressure, that outer pressure creates work through the center of the body. Mandy's here and we pull the legs up, man. We just started.
We're still bringing awareness to our bodies and we press the legs in and we build the spy and we pull apart. Don't let the knees move, but I want you to try to move them and then I want you to squeeze them and try to squeeze them together. But don't let them move still. And now if your eyes are still closed, open your eyes. Inhale here. As you exhale, let your pelvis start to mobilize. Feel the rotation in the pelvis. Keep the shoulders where they are.
Keep the arms as active as they are, but drawn deeply backwards. And inhale, lift the spine lightly, easily and exhale round the spy. We go down, we keep the head floating just above the shoulders and inhale to lift and exhale as we curl. Trying not to drop the head too deeply and inhale and exhale. Curl this spine, pause there, reach your arms forward, feel that you can create the same energy that you're having when you're holding your legs just by reaching your arms for it and roll back. So we draw the back down into the mat. We pause when you come to the lower back. We take the arms up open forward and the spine comes.
Now let's take that in reverse. We're going to go lift up, lift up, open the arms, lift the overhead. I couldn't quite figure out how I wanted to do it, but that's how it is. And now we're going around down. Here we go. Find your way to your shoulders. Arms. Then arms overhead. But guess what? We're going to
We roll down, we take the arms out, we lift the arms weight pressed down and reach up. Nice. Dab into that round position. We lift this spine with rat with us arms there we open, we take the arms back up over head last time. Where you around and roll and arms go all over here. Yeah,
Three lifts, one
No lifts. But we just lift the leg one and yeah, to the inside leg and down.
Here we go. If you need to bring your arms forward, you will, but try to keep the arms nice. And why do you decide they can come forward if you want? It's just a suggestion. Just a little challenge. Pause, pause and lift up. Three small, small, small, small, small two. One. Slide your feet into, touch your hands and lie back all the way.
Okay. I think we're all warm enough now to do a pelvic curl. Inhale and exhale. Feel the low back flat and again. Now we roll the spine, not moving the spine in the opposite direction. Feel that the back of the legs help us keep the hips high. The arms press down into the mat. We inhale and then we exhale.
Start from the breastbone and then undulate through the spine using the front of the body to move the back of the body through space. Release the tailbone down an inhale. As we exhale, flatten the spine first. Feel the arms reach out in front of you. Feel the heels dragging back towards the fingertips, the back of the neck. Elongating.
Inhale and exhale as we pulled one bone. Suspending the bone that's above that bone that you're placing in space, so we create some stretch in the body. Inhale, tailbone down. Exhale, peel up. Just one more. Notice all the time where the shoulders are in space. Do your shoulders as you round through the spine. Try to come up off the floor, and if so, let's keep them really actively backward. Pressing. Tell bone drops all the way down again in here. Exhale, roll in a pause at the top. Keeping the hips high.
Keep the weight of the body on the right leg. Lift the left leg, keep it bent, it goes down and comes up. Inhale down. Exhale, left. Inhale down. Exhale, lift. Last time. Exhale to lift. Pause there. Stretch the lay. We're gonna circle the leg. Three and two and one and then we're going to go the other direction. We circled three and two and one and now we take that like straight down and flex pole one straight down.
Flex pulled two of three straight down. Flex Pool. Hold point the foot and pike the leg in towards the body. As you peel your body down towards the floor, take that leg straight down to the mat. Lift the other leg off the floor, the one that's still bent the right leg. Hold onto the outside of the right leg with your left hand and twist to your left. Looking over your right shoulder
We inhale and now we exhale in peel,
Here's three and two and one and now the leg goes straight down and flex point. Push and pull, pulling, push and pull. Point that foot pipe down,
We're going to take both knees towards me, letting the opposite foot lift up off the floor in Ham and XO e Roy. Reach back or roll the pelvis back. Any hills we go the other way.
And now we take the legs over to the other side in hand and exhale the chest curls fi and lining the knees. And the feet up as best that we can to really drawing deeply in through the center of the body theory and for and five we placed the head down, we inhale, we exhale, slide the body back through space. Yeah, ready? Lighten up in the feet, lift the head in, chest, lift the feet nice and light. Bring the knees right into the chest and India, tip the toes and XL draw. And then as the legs come in, press the chest forward and inhale.
Tip the toes so they are light. It's like they're going down and just testing water that you're just not quite certain about. It could be hot, could be freezing. You have to just go really lightly and pull and one more and pause legs. Go stray and pull in and stray and pull in and steroid pull in. Last two.
We take them out and bring them in and take them out and bring them in. I want us to rotate towards me and now take the legs out and bring them in and take them. And keeping the fetal lined at the knees. Leyenda and in two in and one and in center twists to the opposite direction and looking, just pass that out. Or like Adam, we go out and pull. Imagine that you have pulleys on your knees or you're pulling spring or weight or pushing against resistance. Twice more. Pull and last one and pull.
Center the body lightly placed the feet down. Stretch the arms forward. Stretch the legs out. You can glide them along your matter. You can take one leg out at a time. And from here we gather our energy together and we roll ourselves up and all the way over towards the feet. Take little stretch. Pull up your pants if necessary.
Take that stretch forward. The role, the [inaudible] lift the arms, bend the arms, hands behind the head, pressing the head into the hands. Feel, pull up on your head. Feel the length of the spine in a very slow rotation towards me. You could exhale there and in here, and a very slow rotation to the opposite side and inhale, slow, slow, but controlled. Slow. But like you're trying to milk it. Like you're wringing out a towel and you're just trying to get the very last drop and said, you're now a little quicker. We're not coming stopping center.
We're gonna swing, swing, switch, swing, swing, swing, swing, swing, swing, swing, swing, switch. And as you're going through that Switchie place, reach up taller swings, swing, reach up, taller swing, swing, swing, swing, last rapid Titian both signs, center arms, [inaudible] arms reach behind us. The hands come down. Push yourself away from the mat. Gather up the strength behind the length, the hands could, the fingers can face out or forward and we lift the hips. Deb, I think you're going to be happier if you actually take your arms behind you more and you can widen them a little bit. I'll just give you more space for your body so you don't want to have your hands right underneath you.
You want to give yourself enough space so that when you lift your pelvis, you can go backwards over your hands and be lined up that so much better. I love it. Yeah, and sit down. Good ad lead with the head, not by just throwing it back by, by just taking it straight back. So the relationship of the head above the shoulders doesn't change. The pelvis changes and that will make the head feel like it's shifting.
But it really just comes with the spine.
Nice and tidy little ball and pick up the feet
I'm gonna push the knees into the hands, curl the spine back, curling, controlling into the double leg stretch position. And from there we reach out and pull and reach treading as your arms are going back and overhead, bring the arms together, the thumbs together and back. Try to send the feet straight out and straight back in and reach and drag. And two more. Reach out and pull a one way and pull.
And then hands on the knees. We push the knees. Find your ball. Control. Control. [inaudible]. Some days are better than others. Speaking about myself. Hands on the left knee. Both right leg out straight. Keep that right eye reaching. As you push your left knee into your hands.
We roll down. Rolled. Yeah, controlling. Bringing the left toes into alignment with the right toes. And we change one and one too. We're going to do eight, two, three, three, four. Curling the body. Pressing down.
Figuring out how to get from up through the sticky spot in the back with control from here. Hands behind the head. We go Chris, Cross one one. Now I've got to lift. As you twist, we're going to do four like this three. So here's number four, four. Then we're going to take the outside hand across the front like four and four. Slicing that upper or the lower leg offset the knee. Three, four, four. We square off.
We take that left knee in the hands. We pushed the knee into the hand. Rolling. I cheated. If you need to know how to cheat, hold behind your leg. That's what we did. Bring the bottom lay again. Lift the back. Both shins parallel to the floor. We're going to do openly rock or the prep hold behind the legs.
We'll just do two. So we go back. Okay, and left. Thank you for telling me Amy Cheetah too. So ready. Should we do the full open the rocker? We'll take the ankles. We'll stretch. The knees. Stretch the spinal, do three here. So inhale and exhale and stretch. Keep the inner thighs strong and helps me to think about my glutes here.
Believe it or not. Two, one more. Okay, so now we are going to hold it. We're going to hold it, we're going to let go and I do five little lifts with the legs. One Oh five is so ambitious, Meredith's three, four, five and then we're going to lower the legs down and sit up all the way reaching the arms forward, spine stretch, inhaling and exhaling. Taken the head forward. We're just going to do one regular spine stretch, reaching down and down and down and then inhale and push your heels away from you in space as you roll through the spine and lift yourself back up again. Pause in here and exhale. Rounding, reaching lengths enough through the spine, coming into spine. Switch with extension, arms up near the ears, back, nice and long. Perfect.
Dem, and now we go down and just rebound. So how much can you, or how little rural down, how little efforting can you put into that upward movement? I feel like even here, if you put less effort into it, maybe it feels easier and it looks beautiful. So reach forward and then just slide up.
Comes to the mat in between the feet, the other like reach or that's an arm. The other arm reaches out and then we shoot back to center. So it's a different energy. Now we put the hand down and we milk that stretch. We find that stretch and then one, two, three center and then switch. Yeah. So in the center I'm still on the diagonal all the time and then we shoot and rotate it.
Turn. And now just the regular saw. So we go down with a flat spine. We take the arms energetically away from each other to sit up and we come center and inhale as you rotate and die and then reach out through this one sitting up and center and in here and stretch and reach and center and in. Yeah, stretch and reach up and center and inhale and stretch. Pause. Put the back hand on the floor, push with your back hand to pull your spine.
Your arm now is going to reach all the way up towards the air on that diagonal. And then we find center and inhale and forward. Back. Fingertips come to the floor, the front arm reaches a reaches for elongation. Feel that back up and center. Lower the arms down. Turn and face me, we're gonna stack the feet, line the heels up with the tailbone and come down onto the elbow.
Okay, so what I've done is created about a 90 degree angle with from my seat to move the feet a little bit this way, Deb. Yeah, about a 90 degree angle from ankle to knee to pelvis. And then we're gonna lift this arm straight up, throwing it up. Push. I bring the ribs back just a little bit, man. Oh, I love it. Okay, so we pushed the arm down to lift the ribs up and then we just flow. So each time we're going to add onto this, but I want to make sure that we can feel the work from the shoulder all the way to the pelvis. Just holding for about five. And then
So we lift and now we're going to hold that the top leg is going to go up. Just keep the feet together and down. So you could also put your hand behind your head. Sometimes that feels better to me. Tells me where my head should be and relative to space.
God. And one more thing. We come on and now we're gonna go under
Everyone now stretch the leg out and we're just going to swing, swing and swing. Let it be nice and light and back. Just notice how you still have to create some stabilization from the bottom side of the body. I can't stop us at five. I think we have to do just three more, two more,
It's going to continue to go in at circle, you'll or emotion. The other am leaves the floor. That hand comes to the mat. Come up onto your knees, press into the front of the hips. This is a gift for all of us. We're going to make three big arms circles.
Then press up in back. Eight, seven, six just reaches up and forward. Three, four, two. I don't know. Is that eight? Yay. And we come in and we n y into the mermaid. Still practicing. Maybe they should teach politesse teachers how to count first. That's a good first. Yeah. Great. Thank you. Can be a teacher. Unless you can count. How many teachers would there be? Very many, I don't think. Okay. So we are going every, you guys are coming towards one another.
We're going in over that back leg and then spiral and then we push them out away really around the spine and y and then back and left. That supporting him comes up and stretches over and then back out to the side. With the I'm then hinge hand comes down spiral and with a straight spine we round the spine, press the mat away, elongate the spy. I'm comes down, body lifts, up, arm lifts, up and over. One more, reaching
Funny Equals pushups in my world. Ready? We're already one leg back. Second leg back. So we're going to find just that strong position. We're gonna round the spine and bend the knees, straighten the knees and straight in the back. Bend your elbows one time and straighten round your spine.
Then journeys, straighten your spine, straighten your legs, bend your elbows one time and one more sets of three ladies and back and bend and press. And now we're going to lift the hips up. I'm pressing the hips up, pressing the heels down, sweating that nice long line in the body, you know, lift the heels and the curl forward. So now one leg at a time, right leg is around. Step back, left leg round. Set that right leg round, step back. Lastly, we're around, set back one way, right way, and left flee. And now we hold ourself and we do three pushups in a row.
And we lift K and now we go right leg up. We come down, we touch the mat, we bend, press, lift the leg and Arabesque. Nope. Right, like all the time. So I have my right leg in the air. Now I'm taking my right leg down to the mat. I put the top of my foot on the mat or you could just hover it. I don't care. Hovering is harder.
Of course we lift the lay endless the hips. One more forward down bend, then the leg and then it comes in and the other one comes in and we sit back
Very concentrated into the hamstrings.
Elbows down on the mat and we kick. One, two, three. Hurry out and stretch and we kick. One, two, three. Let me reach out and stretch and we kick. One, two, three. Hurry, chatting. Stretch. One more. Kick. One, two, three. Reach out in stretch.
Take the arms out to the sides. Hold there. Lift the arm up like you're flying through the air. Three counting down. Two and one legs down. Four arms on the mat. Press up on your forearms. Sit back on your feet.
Knees stretch. You don't have to bend your arms. You could just hold your plane and then lift the pelvis, pressing the heels down, drawing the navel back towards the center of the spine. Lift the heels, articulate the spine forward, holding the pelvis, still holding the spine. So left knee in and back, right leg in and back. Left leg in and back. Right leg in. One more hole, three pushups or not. Or You could just come straight down onto your knees and do your pushups there, right? Just right where we just were. And three and we lift up and the rear left leg.
The left like kicks up in the air trying to get it nice and high when we come down top of the foot. Touches, elbows, stretch. Lift the leg first, then lift the body down. You could hover it if you're brave like dad and Mandy and less. I don't know it feeling so brave today. And Bend. Lift the leg first. Kick up, set the foot down and push back. One more time.
Push back, back. Bend the knees. Untuck the toes, reach back. So you're just hovering off your heels in this moment. And then we're gonna draw up through the center of the body. We're going to roll the SPINA and I start to bring the pelvis forward towards the hands, allow the head to start to lift. We transition into a straight body, transitioned from the straight body into an arc, lifting the chest, and then from there press the shins down into the mat, round the spine, lift, suspend like you're being pulled up through your waist and sit back towards your feet. And that stretch, keeping the arms where they are and then we haul it through the center of the body. We roll, he started to come forward as the body's preparing to go into an extension.
When I feel the backs of the legs, when I feel the abdominals ready to support that. And then we press and around, we get that beautiful stretch to the front of the body. Hopefully I do. And then up last one.
Spinalis soft moving the body like a wave through wave like motion and then round and your reach. And then from that sitting position, just let yourself reach back and rest down on your feet for just a moment. I sometimes push with my hands trying to move my pelvis lower towards my feet. It's just a suggestion, an idea certainly not required. And then roll the spine up. So we're rolling up onto our knees and we're gonna bring our arms out to our side as though I was just float up in space.
And then in here and now around we roll the body back or we round the spine back. I want the arms to reach down towards the knee. That pelvis reaches back, the arms reach overhead and now round curling backwards, sitting back. Your arms just reached down towards the knees as a little five stretchy, but your pelvis comes up are still around though, so not quite as hard as it could be. Can reach up
Perhaps let the hands go. Let them be soft. Float them up over head. Feel the spine. Lift up into the hands. Flex the hand. Push away, building the spine straighter, taller. Noticing the movement of energy