Hi everyone. Let's do some mat work. So let's start on her back. And what I, what I plan to do with this class is one repetition of each exercise. Uh, the full 100. If it's a right and left side, that's one rep. So that's the one Rep. But otherwise, let's just settle in and let's just get into the mat work and I've got, you know, 2030 minutes right now and I'm going to hopefully get it in and might be a nice opportunity to come back to this type of class. Maybe it's mine or somebody else's where it's limited repetition where you just get into the flow of the work and not have to do as many reps to feel like you've gotten a complete workout, which, which we know the full list is a very good workout. Um, so I'm gonna approach it that way and not judge anything if I don't get, you know, the form, right? Or am I rolling or whatnot. It's not about that.
It's about me coming to my mat. You come into your mat and practicing the polities method together. So here we go. So when I have my body nice and flat, your body Nice and flat, press your shoulders back. Just feel how you are on the Mat. Again, no judgment. If you're a right, if your left, if you're arched, if you're okay, settle in. Let's concentrate on the width of the rib cage as we breathe front with side, with back, with
Start to feel your lumbar being invited to come down against the surface. So what I'm going to choose to do to get that for myself is lift the back of my knees a little bit or bend them. Okay? I want to still kind of get my low back, mainly against the mat surface. Do One more breath to prepare for this work. So her whole low back is pressing down. I'm gonna raise my head, my neck, my shoulders. Then no lift my arms.
I'm going to slide my heels in and I'm starting my 100 like this this afternoon.
Lift the feet, heels to seat one movement.
We feel what's going on to get the hips square change. Take the time to feel so just because we're only doing one repetition doesn't mean you're not getting deep into the work. You don't need a lot of reps to get deep into the work. A straight leg, lower lift.
Roll up to sitting. Lift your hips, move them back. Open the legs, flexing the feet. Spine. Stretch forward. Reach for the front wall in front of you. Squeeze your glutes. Breathe in. Big. Exhale every item of air out of the lungs.
Wait for your hands, your feet to come into your hands.
That's a better one and down. Left side. All round up. Sit bones to the sky.
Roll the neck
Kick, kicked down. Double leg kick right cheek on the mat. Three kicks. One, two, three, interlace. No, don't lock the elbows, but lift the triceps up to the ceiling. Can you get the upper back, other side and one, two, three and lift. All right, let's turn around for neck pool. Starting up. Hands behind the head. Pull on the school a little bit. Lean back, articulate.
I'm going to still think of lifting my pelvis off my hands a little bit and I'm going to scissor and I want to scissor both legs and I'm going to scissor when I want to scissor both, but we're doing one of each. That's it. Bicycle, bicycle. Reverse. If I could touch the mat. Oh, I'm so close. Shoulder bridge. So I'm going to cartwheel my legs out of it. Reorganize my hands on the side of my pelvis. Legs together. Lower the ribs slightly. Extend one leg, squaring the hips down. Up. Return, lift, square the hips. They own up in a return.
Release and slowly melt down. Alright, let's roll up for our spine. Twist. It's your feet here. Heels forward. Reach your arms forward. Open palms face up today. Take a moment to get a little more lift in your spine and let's take a big generous breath in all the air out to the for he to squeeze it out. What other side? Wring out the air.
Two, three n center Jackknife. Rolling down overhead. Touch the mat. Use your arms a little bit. Stand on the shoulder. Stand on your leg, on your arms and lift. Flex, roll down. Try not to flex the hips as much. Oh, okay.
And let's pause here. Good going well so far. Let's move on into our sidekicks. Elbow, back, hip, back, leg, slightly forward. Why not put the hand back for balance? Let's lift one front back. Just move it slowly and slowly. A little turnout up. Down. I'm going to point. I want to flex in. Pull it down. Make a pointed foot. One Circle, one circle, one lift, one lower. That's it. Other side, elbow legs are slightly forwarded. Leg as hip height. Flex the foot, pull it forward. Square the hips. Bring it back.
Square, open legs together. Turned out. Lay comes up. Flex lower. Keep it long. Make a circle with steady body and another circle. Steady body and both legs come up. That's rolled to our belly for just [inaudible] easy transition.
What I want us to do is do the heel beats because you'd be beating. That's not one set. I want you to put your knees together, Flex your feet, a slight opening of your knees, and just press your thighs up off the mat and just hold some contraction in your glutes and relax down. Let's turn around facing the front again for some teasers,
Hey, I got my teaser teaser too.
Tuck those toes snug your elbows in where your shoulders, hopefully not here. They're back. Press up one leg up. Second leg up. Now as we transition, I'm going to walk toward your, you won't fall off. I'm going to flip my hips. Some adjusting their whole leg kick up down. Up. Damn. I'm going to sit.
I'm gonna reach and I'm going to come over. I'm going to breathe in and out. Collect some breath.
Head lift. Flex come in toward you. Moving back. I'm contracting my glutes. I'm gonna do one circle, one way the other way. Bend your knee. Let's come up into the other side. Flex forward, back. Oh, that's such a great stretch. I'm just doing one wrap.
You actually kind of have to milk all you've got there so you get then come all the way up. Lift this thigh down. We go for a side bend. I'm going to take my outside arm over my ear, forward, foot in front. To begin. I'm going to stack though for a moment. I'm going to feel myself get organized there instead of got one of them. Now as I put this arm down, I want to stretch my underneath waistline, not drop it. I want a stretch hip to heal.
Here we go. So Boomerang, of course happens twice cause of this leg. Leg Change. We'll do it again. Come up and hit that teaser. Bend your elbows, pull your elbows behind you. Clasp your hands and pull them hands back. Feet forward. Dive down. Lift.
Scoop your belly back. Let's do it again. Now you have your left leg crossed on top. Roll back. Let me know. Elbows, Ben. Paul, feel like you're being pulled back with your hands forward with your feet. Topple forward with control. Lift around in stretch. Okay seal time.
That's it. One seal hold. Oh crap. I'm not going to do the headstand part of crab. Two reasons. I'm a little close. I don't want to do it today. I'm going back. That's all I've got. I'm satisfied with that. Let's do control ballots. Rolling over. Okay.
Play with toes tucked. Feet flat. Hands around. I'm going to hold my left ankle first. Raise the leg looking more for vertical line. If you can, I could cheat and I think all of you can see what I could be doing by cheating with my foot down here on the bottom. I'd rather not and I'd push it this way. I might be able to get higher there. Lisa. I have to stay honest about where I could find an easy way out.
Let's ring it out. Spiral. Your feet spiral, your legs, your spine. My feet are slipping. I'm going to reach my hands toward that bottom foot, but I'm thinking about my, my spiral in my spine. One eight side. That's all I've got is a great hip stretch and around