Good morning everybody. I'm going to have you guys start lying down on your backs. If at any point you come to an exercise that becomes too challenging, just leave it out and join us on the next exercise. Um, let me have you guys bend your knee so your feet are on the mat, they're flat. And Go ahead and start with your feet hip with the part. Slide your legs a little bit forward, your feet a little bit forward so you're not crunching your knees so much. Yes, exactly. All right, you're gonna begin taking your arms straight up into what we call your imaginary window and take a nice deep breath in. And exhale, lower your arms down to your side, kind of wringing out the lungs, pulling your navels in and up. Think as though there's resistance.
As you lower those arms down, you're pushing down, lowering your shoulders, opening up your chest together, arms up. Nice deep breath in. Exhale, hold their arms down at your side for just a moment and just really feel your spines imprinting into the mat. Go ahead and let your arms drop all the way down. Feel the back of your next lengthening. Good fixed it and your chest still opening your shoulder, sliding down. Two more. Take your arms up, skidding your bodies and minds together. And exhale last time. Nice deep breath. In.
Think heavier. Exhale. Push the arms down. Pull your navels up. Flattening the spine. Now I have magic circles today. I'm gonna have you guys go ahead and take your circles. Of course, if you didn't have one, you would just pretend that you have one as though there's some resistance between your hands. You're going to hold onto those circles between your palms. Raise your arms straight up, kind of what you just did.
But this time you're going to keep the arm still and just push the circle in. Slide your shoulders down and hold for about three counts. Two, three, arrest and squeeze the circle as you squeeze it. Hold. Slide your shoulders down, opening up the chest to three and rest about three more squeeze hole. So you should be feeling this in your arms, but you should also feel your spine is imprinting into the mat to three rest, two more. And squeeze. Reached the fingers out long. It's not a big squeeze or a big movement. Sink down in here. More.
Go to three rest and last one. Squeeze. Hold. Two, three, rest. Alright, go ahead. And restaurants for just a moment. This time I'm going to have you guys go ahead. Go into your hundreds. So bring your knees into your chest. You'll put the circles between your ankles. Good. Bend your knees kind of in a tabletop position. Exactly.
You're going to reach your arms out long at your side. You'll start with the arms about three to four inches above the hips and the breathing is deep breath in. Long breath out for five counts. While the arms are pumping up and down. Go ahead and lift your heads. Look at your navels. You're trying to imprint that spices. Still Scoop your navels in. Deep breath in. Two, three, four, five out.
Five. Push your shoulders down so we really think of the arms reaching out. Five soft feet. Exhale. If you want a little more challenge, go ahead and extend your legs out long. The lower the legs, the more challenging. This becomes x out two, three, four, five, lots of breathing to try to keep the breathing quiet though. You want to breathe in and out through the nose if possible. And exhale too, but arms above your hips way up here and XL to in two, three, four, five, two, three, four, five, one more too, but out. Two, three, four, five. Bend your knees, rest your heads, and go ahead and take the circles. Place them at your side.
All right, good. I'm going to have you guys sit up for a moment, going into a little bit of a roll up or roll back. You'll go ahead and have your feet heels together, toes apart. In a plotting stance, you'll hold onto the back of your thighs and drop your heads. So you're in what's called a secret. Your heads are down, your stomachs are pulled in, and you're gonna start to round halfway back. So in other words, when your arms are straight, you'll stop. Tuck your hips, keep your feet still. When your arms are straight, you stop, you pull in your tummies a little bit more, and then you're going to start to round back up. It's a slow set up.
[inaudible] go ahead and do that again. Can to roll back. Relax your shoulders. Try to take any pressure out of your shoulders. Think of curling her hips underneath you so you're working each vertebra down and each vertebra backup and pull in this time. Go ahead and lie all the way on the mat. Think of articulating down one vertebra at a time. Last thing down would be your head.
Last one. You're going to lie all the way down. Really envisioned right through the middle of the body, keeping yourself centered so you're working centered and aligned. Go ahead and extend your legs out long. Take your circles back between the palms, heels together, toes apart, and then pull out the stance you want to first get a nice anchor in your spine. So think of squeezing your bottoms, wrapping the thighs around so the inner thighs are working, and then start to imprint your spine so there shouldn't be any gaps between your back and the mat. My hands are a little cold. Squeeze, good, soft in the knees, working your bottoms. Good. Take a nice deep breath and start to squeeze the circle and start to round up.
Going into your roll ups. Exhale, reach your legs out long. We're round over to your knees. Now. Once you're stretched over, you can relax with the circle. Re Squeeze it. As you start to come down, watch that you're working centered. Long arms. Stretch the arms forward. Good. And then come down. Deep breath in. Squeeze the circle round up. Exhale.
These are very challenging there too challenging. Just keep your nice bed to come up and as soon as your heads touching that come back up. Nice deep breath in. Peel off the mat so it's not a flat back. You wanna round and stretch over and as you stretch forward you're not reaching with the arms you're scooping in with your navels there to bring back down. Wrap your thighs and pinch your bottoms. And two more nice deep breath in adding the float.
Exhale round over there is between the knees soft and your shoulders. And last one depressant. Exhale, the last one for you guys. You'll lie back down this time. Once you're down you'll stay down. Place the circle back at your sides. Once you're all the way down, okay, bring your right knee into your chest, give that leg a stretch by holding onto the back of your thigh. Your left leg can be extended as long as your back is nice and anchored.
If there is a gap happening. In other words, if your back is arched, bend your left knee for more support. Take your right leg straight up. Place your hands at your side, going into a lake. Circle. Careful that you're not tensing your neck. So drop your gaze down to your tummies. Good. So you want to keep the gaze down so you're not arching the neck and you're going to begin to circle the leg. You want to keep your hips very still here, not let them move five circles.
The accident is up to the nose and three up four no movement in your hips. Five. Reverse it down, around and up. One, there's your stretch. And to get out of your shoulders, try to keep them relaxed. Three, four and five. That's enough. Bend your knee. If that leg is stretch and you'll switch sides. So left me in, give you like a stretch, little warning about what's to come. And then take that left leg up. Just sent you out. You wanna think of your leg reaching long out of the hip, up to the ceiling. Nice anchored back. Push down, good and circle upward.
Reach that right leg out as this leg is circling. Two, three. Try not to let your knee bend here. Four and five, reverse the circle one and careful not to tense your shoulders or anything else in your body. Three, not too big. They're small and controlled. Four and five. Bend your knee. Give that like a stretch so they don't have to be big circles. Just very controlled. In other words, you don't want your hips to move around.
All right, I'm going to have you guys sit up again. Grab your circles. A little rolling with the circle. Again, if you don't have the circle, you don't need it, but he can want to put that between your knees right above the knee. Either. Hold on today, ankles or the back of your thighs. Whatever's more comfortable. All right. Find your seat. Curve your head. We'll probably touch the circle. That's it.
And you want to try to find your balance. If you can bring the heels together, great. If not, don't worry about it. Round your backs. Go ahead and roll. You'll roll back and then you're gonna try to roll back up. Kind of squeeze the circle as you come up. Inhale, take it back. Exhale, come back. Try to keep your forehead on the circle so you're, you're rounded the whole time and it's not exactly comfortable, but it makes you work and come up. Two more nice deep breath is centering exercise. Exhale will tell you a lot about where your center is. Inhale, go back, use your right side a little bit more.
Exhale and one more back. And come on up and balance. Place your feet down. Go ahead and take the circles out and placed them back at your side. Light back onto your backs. I'm gonna have you guys go into your single leg, stretch your stomach series, part of your series of five, five different stomach exercises. Power House warming up, and, and bring one knee in. Go ahead and start with your right, right hand on your ankle, left hand on your knee. Also coordination exercise.
All right. Bend your left knee. Take that left leg up and start to lower it to a level that your back can stay flat. The lower the leg, the more challenging it becomes. So you want to make sure you're really anchored in your spun. All right, switch legs. Switch hands. Just getting the arm movement down. Hold. Don't go anywhere. Try to hold the position. Pull the leg in and really think your tummies in.
Make sure your legs are at a comfortable level, that you're very supported. And switch legs. Switch arms, whole Sofie tight seat. Squeeze your bottoms instead of your knees and switch. Soften your knees and switch. Now adding your heads. This is where it becomes challenging. You know, lift your head, look at your stomachs. Chesser open so your shoulders are down.
You want to extend that left leg out, pull the knee and as deep as you can and really scoop your tummies. Switch and scoop. Hold, hold, hold, switch. Holding for three counts and hold two, three and switch. Really bring your knee in. Scoop. There you go. Two, three. And switch to three. We soft shoulders and hold two, three, now four fast switch one switch one. Bring your knee in to the stretch. Three, three, four. Looking at your stomach's four and draw up your heads. Drop your feet.
Okay. If at any point you're next get tired, just put your heads down, but continue with the arms and legs going into the next exercise called the double leg stretch, you're going to bring, um, let's go ahead and have you grab your circles again. Put them back between your ankles.
Take a nice deep breath in circle Jessie arms. Exhale, grab onto the thighs or the ankles. One more time. Nice deep breath in. Keep the arms in your peripheral so it keeps them fairly. Exhale, come back in. Now you're going to add your heads again. If your next guitar put them down. Inhale, arms. The legs go out. You're looking at your belly buttons. Exhale, bring it back together.
You want to stretch the body, reach out along with the leg. Squeeze your bottoms. Exhale, come back down. Inhale, arms, legs out, breathing, exercise. Exhale. Inhale. The lower the legs, the harder it becomes. Exhale, two more deep breath in. Exhale. Last one. Nice. Deep breath in. And exhale. Go ahead and take the circles. Drop your head. Place the circles. All right.
Going into your single leg pool. You'll take your right leg up and I like scissors. One leg is up. You want to walk the hand as high as you can. Take the other leg out in a scissor position. Squeeze your seats so not your knees.
Look at your stomach now try to slide your shoulders now. Good. Really think of scooping your navels in and pulse the leg. Two Times. Pull, pull, scissor, pull, pull. Be Conscious of your alignment. Shoulders should line up with your hip, right shoulder, right hip, left shoulder, left hip and pull. Pull. The real pool is in your powerhouse and navel to spine. Scoop, scoop and switch. Scoop, scoop, scissor, switch.
Scroop scoop and Holt. Holt and pull. Pull, switch, pull. Pull two palaces with the leg and pull. Pull, switch, pull. Pull two more sets at one. One, switch. One, one, two, two, two, two, rest your heads. Also. Neck strength, cleaning exercises. Okay. So now you've done three of the five this time. Um, go ahead and take the circles. That's where are doing magic circle man. Um, you'll go ahead and put the circle between your ankles. This is going to be a small movements, so keep the range little really focused on keeping a flat back. So you and I just take your hands behind your head, bring your knees into your chest, take your legs up.
So you want to try and get the legs nice and long. Start to bring your elbows in and curl your heads towards your chest. So looking at your belly buttons. All right. Kind of squeezed slightly between the ankles. Look at your tummy, slide those shoulders down. Tried to keep the tips of the shoulders on the Mat. Just the legs lower about two to three inches. Come back up, lower abdominals, lower back and up and shoulders down.
Yes and Huh. And lower. The lower the legs go, the more challenging it becomes. That's it. Reach your legs out long and come back. Now you can go lower. Stay up there with your shoulders. So curl into here that had lower lift. Really keep those sternums up. That's really important.
So round into it with your chest. Last one, add. Bend your knees, drop to circles. Okay. And I finished with the last stomach exercise here for the moment. Anyway, you're gonna take your hands behind your heads going into your crisscross. So bring your knees back into your chest and I'll have you guys hold it for about three counts. So you're gonna take your left leg out, extended out to about a 45 degree angle, slightly turned out. Start to lift your heads, look at your stomach, and then you want to tap with the opposite elbow. So left elbow, try to get that shoulder off the mat and try to get your elbow did.
Touch the crease of the knee. So all the way over here, hold one soft feet, two, three, switch. Keep your hips from rolling. Keep them very still. Two, three and switch. Look towards your back elbow. So you're opening up this side. Hold one, pulling your stomachs to three and switch. Hold one, two, three. It's kind of cheating. And one. Drop your shoulders. Two, three and switch. Try to bring that knee way in. Stay on this hip. Two, three and switch hole two, three and now three fast switch one switch, one to keep pulling your navels in two, three and three. Drop your feet, drop your heads.
So ideally you would want to go through that series of five exercises without stopping. That's the goal. All right, one of the goals. All right, I'm going to have you guys sit up for your spine. Stretch forward so your legs are apart. And here too. You can take the circles for a moment and your feet are part theater flexed, palm on top of Palm, the circles pointing up. Arms, wig, arms length away, energy out of the heels to flex your fee. You want to squeeze your bottoms, take a nice deep breath in. Start to slide your shoulders down. Start to push down on the circle. Try to keep it pointing straight up and just hold and then arrest and everything can relax. And then squeeze your bottoms, lift your back. So try to sit on top of your hips and rest. It's not a big movement, but you'll feel it.
And shoulders push down. Backs grow tall. You might have to bend your knees. You don't have the flexibility yet. And rest. One more time. Lower the circle, lift your back right on top of the hips. Really tall and rest. Now you're going to add on. So say thing. You'll first grow tall and now you're going to start to round into it.
So you're really trying to pull in to the powerhouse to scoop your tummies and kind of squeeze your seats. Still Squeeze your bottoms. It's not a big movement again. And then sit up tall again. Squeeze the circle or excuse me, squeeze your seat and push down on the circle. Kind of like you're rounding forward. As you scoop in, drop your shoulders, push down in here and instead of tall Walmart time, grow tall first and then drop your heads which stand on this side. Good stretch forward. Now try to straighten your legs a little bit more. Very good and lift.
Go ahead and put the circles at your sides. Take your arms back up. Normal spine, stretch forward. Nice deep breath. Round down. Think of the top of your head. Going to the mat. Exhale. Try not to reach with your shoulders, so your shoulders or do [inaudible] and you should be back here. Squeeze here. There you go. Now you can go further, as low as you can.
Now as you come up, articulate one vertebra back on top of the other stack and to sit up tall and flex your feet. Squeeze your seats. Nice deep breath in. Exhale, take it down. So now you're going a little bit quicker. Think of the head dropping between your arms. You can go pretty far. Squeeze down in here, right here, dad of your knees of your shoulders. Good. Sit up tall. Last one. Pinch your bottoms. Nice deep breath in. Exhale, the straighter the legs, the more stretch. No shoulders. Keep.
Keep your shoulders soft. Keep your knees relaxed, flex, flex, flex, and come back up. All right, rest for just a moment. Bend your knees and let's have you just go into an open leg rocker stretch. So try to put your hands between your legs and hold on to your ankles. You just want to try to find your balance. You have to kind of curl your hips back to be able to take your feet off the mat and you're going to take one foot at a time or one leg and try to stretch to that good.
Just go to where your body will let you and then switch. Or you're like and under arrest. [inaudible] so you're just balancing as well as stretching and rough and I left and rest. Now here's where it becomes a little bit more challenging. You're going to take your right, then you're left close, open rest. Oh, a little dance movement there. And one more time, right? I have a lot of grace here. Height left, close, open and rest.
Go ahead and drop your feet for a moment. Now you're going to go into the actual open like rockers. So you want to make sure you have room behind you because you're going to roll backwards. Let's go ahead and try it with the circle. So take your circle between your ankles.
You're literally gonna roll back. And then you're gonna try to roll back up. Good. And then you want to sit as tall as you can. See. Curve roll back. Roll up in your seat so you keep your gaze at your stomachs. Then try to lift your backs up tall. See curves. So drop your Chins, drop your shoulders, come up. [inaudible] working on balance. Sit up tall and see curves. Two more.
The higher hands, the closer you are to your ankles with your hands, the harder this becomes. And last one seeker come up. Balance, grow tall. Go ahead, bend your knees, lie on your backs. Very good. Make sure, again, you have room behind you. So maybe switch forward. Yeah, you'll lie all the way down. You're actually going to keep the circles between your ankles still. I know you want to get rid of them. All right.
You're going to bend your knees, then you're going to take your legs up for small little corkscrews. That's it. So the legs are up. You want to keep your tailbones on the mat. It's about right there. Relax your neck and very small movements. You're going to circle the legs around. Come back to circle or center. Don't go too low with the legs. So it's real small movement and center.
You're trying not to let your hips move. Keep those hips really still center and around the center. The other thing is, is you want to try not to use your shoulders here. Keep the soft and center. Don't let your hips move.
Have you guys go ahead and sit up one more time for your saw a stretch just like this mine church for, you'll open up your feet, legs flex your feet, arms out to the side. So you might have to space yourselves out. Make sure you have room to your side, your arms out to the side. You're sitting trying to sit right on top of the hips for flexibility. You might have to bend your knees, getting open up your feet a little bit wider. All right, so you're trying to sit on top of the hips and you're going to turn to the right. Take your left hand, take your pinky and try to solve that little toe.
So think of dropping your nose to your knee as you stretch. Relax your shoulders now as you stretch, keep both hips still. You want to keep weight on your left hip and pull that left hip boy back. Flex flex. Flex your feet so energy out of the heels and I'll start. Just sit up tall, articulating the spine and center.
Now I'm gonna have you go a little bit quicker and left and stretch. We'll be here. Now relax your shoulders. You can bend your knees a little bit. That's it. No, work up here. Relax and come back up in center and turn. Stretch to keep weight on this hip. This is the one that's stretching.
That's it. And said your last one turn left. If this is too hard, just bend your knees. Don't reach with the arms. Really reach by scooping in. You want to get those naval really pulled back and center. Okay, flip over to your stomachs. A little back exercise there. You know like all the way down, your legs are straight heels together and place your palms underneath your shoulder. [inaudible] trying to keep your heels together here and all I want you to do is start to lift your head. Keep your foreheads pointing straight down so your necks are straight.
Lift your chest, take both hands off the mat and just hold that position for about three counts. Just kind of [inaudible] lift up into stomachs. They lift two, three and rest. Two more heads. Chest Palms, come off the Mat and hold too soft in here. If you can. Three, soften your knees and rest. And last one head, chest, palms. It's good back strengthening exercise. Hold. One, two, three, rest.
Sit back on your heels and just stretch. All right, one more exercise here. You'll lie back onto your stomachs this time. Reach both arms straight forward into a swimming. Exercise your forehead. Yes. Keep your foreheads down for the moment. See, I'm just going to check everybody's alignment and you're going to go into a swimming exercise. Shift you a little bit, Candice, and move you up here a little bit better there. Alright, you're gonna start with your right arm up and your left leg up.
You want to think of that left leg reaching out long, as well as the right arms here. You're stretching as well as lifting. Now switch arms and switch legs as you lift and you want to pull your ribs up. So still using, engaging that powerhouse and switch and switch and switch. Now you're going to go into the swimming exercise. So lift your heads up out of the water. Begin to paddle.
Arms and legs move at the same time. And for 20 counts. One, two, three, four, five, six, seven, eight, nine, 10. Keep going. 10, nine a little bit quicker with the legs and arms. Nine eight, seven, six, five, four, three, two, one rest. Sit back on your heels. Stretch your backs out as long as it doesn't bother your knees. Okay, I'm gonna have you guys sit back on your bottoms and let's have you have your feet apart. Knees bent, but has behind your head. You could use the circle here if you wanted, but we'll skip it for now. Where your elbows, interiors, you want to start to sit up, but when you come up, you don't want your feet to move.
You want to try to keep them still. So go to a level that you can keep your feet still pull in your stomachs hold. Drop your shoulders round up a little bit further. Hold. Lie Back Down and deep breath in. Start to curl up in your chest. Bring your chin towards your chest.
Look at your stomachs. Exhale, hold. Curl into it a little bit deeper. Pull in your tummies. Hold, hold, hold, lie back down. Walmart time. Nice deep breath in. Begin to kind of curl up. Exhale, hold, slide their shoulders down and lie back down. Now the opposite way I'm have you sit up all so just sit up normally all the way up.
Reach your arms out or go ahead and actually take your hands behind your head. Bring your elbows back in. This time you're not going to go all the way down to the feet or hip of the park and you're going to to round backwards like a roll down. So in other words, you're curling your hips underneath. You keep your feet from moving. You can let the toes come up. So keep them soft and stop and then start to curl back up and then sit up tall. Stare at around, back down. Really just trying to work on getting your pelvis to curl back underneath you.
Go to where you can keep those feet still and then start to round back up. Sit up tall. Now we're gonna make it a little bit more challenging and a lie all the way down.
If that's too hard and your legs are moving, just do the one we did previously, which was just partly back and coming back up. Tuck your hips. Yes. And last one. Nice deep breath in. Exhale. So bend your knees. You got it. Pull on your tummies. Sit Up Tall, lie back down. Think of that circle between your knees. If you envision kind of squeezing it, that will help you and rest. All right. I mean, have you guys lie on your sides?
So lie on your left side, going into some psychics. We'll actually start with the circle. It's a little bit tricky. Um, click the circle between your ankle
All right, so all you're trying to do is keep your hips on top of each other. Your shoulders on top of each other. So your box powerhouse is aligned and it's very small, but you want to keep your knees soft and squeeze your bottom. You're going to squeeze the circle, lowering it down. Hope for about three counts to three rest.
And again, keep those knees kind of soft, even bend them a little bit too. Three pulling your stomach rest. It's not a big movement. And two more squeeze. Hold. Two, three, rest. Last one, squeeze to three rest. All right, go ahead. Take the circle up and five little pulses. One, two, three, four, five and rest. Go ahead and get rid of the circle. You can just drop it leg on top of leg going into your front kick.
Take your leg up, pip level slightly. Rotate the knee up towards the ceiling so you're kinda turned out. Your feet are soft and two kicks forward. The first one's little, the second one's big, and then you'll take the leg back. You want to make sure your hips don't move and kick, kick front, control it back so the leg is straight, just not lock, kick, kick front. We use your bottom and kick kick back tomorrow.
Kick, kick. Make sure your body's aren't rolling around. They stay still and back. Leg on top of lay up and down. And you'll take the leg up. Reach the leg out, kind of squeeze your inner thighs and up. So imagine there's some resistance between those inner thighs and you're squeezing in there and up. Squeeze. Go ahead and flex your foot up. Point your foot down.
Flex point. So you reaching out of the hip to stretch. You might even feel a little lift over here underneath your waist. Reach and one more. Up and reach little circles. Five each way. Circle one. Kinda think of brushing the knees together. Two, three, four, five, reverse it. And one, two, three, four, five and rest. Go ahead and lie onto your stomach's palm on top of palm. Going into your transition beats so, and they're like this. Good. Four heads on your hands.
Try to keep your heels together. Reach your legs out long. Think of them stretching out of the LE, out of the hips. So much so that the feet start to come off the mat. The knees start to come off the mat and you're going to clap the heels together for 20 counts and just the heels open and close the feet. One, two, three, four, six, seven, eight, nine, 10 and ten nine eight seven six five four three, two, one and rest over to the other leg. So you should be on your right side. Now is that right?
Left laying on top. So other side, get yourselves lined up at the back of the Mat. You get the circle, place it between your ankles. Try to,
You're gonna start to lower the leg, kind of squeezing the circle and just hold it for three counts. Hip on top of hip. One, two, three. Breath. Try not to squeeze from the knee and squeeze and hold. So think of that knee staying really soft. Two, three, and rest. Three more. And squeeze.
Hold to push your hips forward by squeezing here. There you go. Two, three, rest and squeeze. Hold to three rest. Last one. Soft knee. Good. Two, three, rescue. Oh, sorry. Take the legs up. Five little beats. So you use your hand for support. Both feet are off the mat. And five little beats and one to three.
Squeeze in the circle between legs. Four, five. And that's enough narrow. Get rid of the circle. Yeah, leg on top of leg. Going into your front kicks. Start with the leg up. Hip level, hip on top of hip. Think of your gay sting forward to your next or long shoulder on top of shoulder. Pretty good. Again, fill those ribs in. Okay. And let's see, I'm gonna Swing you forward a little bit. Take the leg up, soft feet and kick kick here, fill there.
I can see why you were back and kick, kick. Keep this leg relaxed and kick kick front as you go back scooping your Tammy's and kick kick back. Now kick kick way up there for you. And as you're moving, don't let your shoulder roll forward. Keep those roots pulling together yes and kick, kick last one and kick, kick. And that's enough.
Rest your legs on top of each other. Take your leg up, pip level again, going up and down. You'll go up towards the ceiling. As you bring that leg down, you want to squeeze your inner thighs, reach that leg out. Squeeze in here, push it. Yes, you kind of push your hips forward as you bring the leg down and up and lower up and lower. Take flex up this time. Point down. Okay, squeeze here. That's it. So both cheeks, bottom is working and reach. Flex up. Point down one more time and flex and down.
Rest your legs on top of each other. Going into your little circles. Start with the leg up hip level and five little circles and one to the softer to the knee. The more you'll feel it in your hip. Three, four, almost. Bend that knee. Five reverse it and one. Bend your knee a little bit more. Two, three, four, not letting your hips roll around and five rest. Okay. Lie back onto your backs. Take your circles between your hands, between your palms, your knees can be bent. We're going to go into your single leg teasers.
All right, let's have you bring your feet together. Knees and feet together. Side your feet pretty far forward. Good. Take your right leg extended out, but glue your knees together. Excuse me. You're going to start by squeezing the circle and now you're going to try to round up without your left foot moving.
You come up as high as you can with that left foot moving. If it moves, you've come up to high hold, reach for the ceiling. Still squeezing the circle. Start to round, back down. Push your shoulders down the shoulder blades. Curl your hip sender and teary more. Squeeze the circle, curl off the mat. The higher you come, the harder the exercise. Reach up for the ceiling stretch and start to scoop.
Squeeze the circle, lie back down. Last what you do, what's your body's able to do. And last one, reach for your toes. Reach for the ceiling and lie back down. And try not to let those knees move you. Keep them glued together the whole time. Once you're down, stay down and switch sides.
Reach for your toes, reach up for the ceiling. Whatever level you're at, that's fine. And then start to roll down. You do not have to come all the way up. You'll still get a lot out of this and squeeze the circle resisting. So the magic circle is there to teach you how, where that resistance is coming from. Shoulders, powerhouse, hips.
And last one, squeeze and comma. Excuse me. Great Chap. Squeeze and go down. Try to stay centered as you come down, working right through the middle of the body and dropped the circles. Rest your legs. And I have you guys sit up finishing with your seals so you can take your hands inside the legs. Hold on to your ankles if you can.
If that's too hard on your hips or shoulders, just go ahead and hold onto your thighs. You want to find your secrets, your rounded, your shoulders are now and you gonna try to clap the heels three times here. Roll back and come up three times. One, two, three claps with the heels. One, two, three up. So keep the gaze on your stomach so you're in your seek curve the whole time. And one, two, three, back. One, two, three up. That's it. One, two, three. Back with the heels. One, two, three up. So three clubs back, three claps up. One, two, three, come up. One, two, three, go back. Keep going. Now.
Only rule to the tips of the shoulders. Yeah, a little too far. And that's where it starts to get harder and teamwork. And one, two, three back. And as you can tell, it's also a centering exercise. And uh, last one. One, two, three. Back. One, two, three, up. Place your feet down. And just go ahead and stretch over to your toes. Your legs can be straight or bent. Whatever feels good.
I'll have you guys stand up. Heels together, toes apart. You can stand on your mat or the floor. Whatever's more comfortable. And just three big circles with the arms. Think of your thighs wrapping. You're still squeezing your bottoms. Knees are soft. Three big circles. Deep breath in. Grow Tall. Lift your spine.
Exhale, two more deep breath in. And exhale. Use that resistance of the arms going down and you lifting up. Fill this in right in here. And sorry you did three, take your arm straight up. Nice deep breath in. Exhale, start to round down to the top of the hips. Keep your now this is where it's tricky. Try to keep your hips on top of your ankles, so weight is towards your toes.
Keep going. Drop your arms. Just let them hang only to the top of the hip. So don't go too low. Stop there. Everything's relaxed. Give your arms a little push to circle them five times. So they're just kinda dangling. Now you have to keep those hips on top of your ankles.
That's what's very hard here. Three, four, soft necks, five and then a little pushed revert. Let the momentum do the work, not you. So just let them kind of hang even less energy. Yeah. Four and five. Now you're going to try to round up and as you round up, try not to touch me to get your weight forward. There you go towards your toes. Take both arms straight up. Come up to your toes if you can. Balancing, try to keep those heels together.
Deep breath in and exhale. Drop your arms, drop to a flat foot. Shake yourselves out and you guys are all done. Thanks for coming. Happy holidays.