Today is a very special day. If you look around the room here, you might notice some familiar faces. Yep. I got my girls in the house today and I'm super happy. It's girl time with one Mike. But it's going to be a collaborative effort. So if there was a request from any of the students in the class, you will know and we will do. Um, if you need to modify, you should, we will all modify as we need to for our own bodies. And let's get started. So sitting up tall, placing the feet out in front of you, flat on the Mat, taking a hold of the back of the size.
He more rewarding than working with a room full of people whom I love and around.
Exotech the tail under. Press the arms into the thighs. Allow the arms to straight and roll back.
Push the feet away from, yeah, and then as you're coming up, think of pushing the feet down, but pulling them towards you and lift the body in hell. We'll do two more. Exhale round the spine. Push the feet down. Now they're not moving at all that it's just energetic forward reaching, oppositional, moving. Inhale. Exhale. Pull them towards you. And we use that pool to find the back of the legs or find the backside of the body to help us find the back side of the body. Lasts one around the spine and roll back. Okay, so at the back at the back, we're going to take the arm closest to me. It's going to open.
We're going to turn and we're going to look at it and then come back. Inhale over to the other direction. X, I'll say, come back in. He'll open me. The other arm could slide up. The side could grab onto the side. Inhale, open Erie. That'd be very mean to my friends. A right away open and reach this as the last one and back.
Open and reach and back and scoot in for a pelvic curl. Feet on the mat, arms on the Mat, head on the mat. Inhale, exhale. [inaudible] under pelvis lifts up often that we roll the pelvis up. Hips up high, arms long. Take the arms overhead. Inhale, exhale. Roll the spine down. Reach through the arms, reach through the arms really hammocking or flexing deeply in the lower back as the pelvis comes down, take the arms through space, push them onto the mat and roll back up again, so feed her on the mat. We've got back of the legs working email.
Take the arms overhead and exhale. Roll the body down. Feel that the arms could help you feel old sensation of growing longer. Take the arms down. Inhale, press them into the medics. I'll curl up. Inhale, arms reach back. Exhale, articulate this spine down.
I had arms come down. We go two more times. Exhale, press the feet down. Lift up heavy through the shoulder blades, light in the neck, arms reach overhead. Inhale, lifting the hips. XL, roll the body down.
So we're just marching in space and switch. The hardest part for me is as one foot comes down and the other one's preparing to lift. Can we do that without a lot of shifting and down and your h and down and reach? We're going to go do one more to each side after this. So here's one more to each side.
Both legs down, both arms up here, you know, roll down. Okay. Take the arms out to the sides. Lift one lay followed by the other leg. Legs are connected together. We're going to take the knees over towards me in you and pull back through center and inhale to reach away. Xcel, supple back, lift one hip, come onto the other. XLC come back. How deep can you go in both directions.
And then by deep, I mean connected, physically connected, mentally connected. We're going to go with three more times total. One more time on each side. Last time, come back through center. Place one foot down, then the ever reached back.
Put your hands behind your head. Glue your legs together. Feel that the feet are stuck to the mat as you curl your head and chest up. Imagine that you're trying to lift your feet, which you have already glued to the mat. Hold. Push down into your feet, curl your pelvis towards your nose as you bring your pelvis back to the mat. We're gonna lift a little higher and now we're going to go down.
So a suggested breath pattern could go like exhale to lift. Inhale to lift the pelvis. Exhale the lower the pelvis, but lift the chest. It's like magic. And then exhale to come down. And again, exhale to lift. Inhale pelvis. Exhale, pelvis, gem chest just floats up and down.
Last one. Exhale, lift the head and chest. Inhale, took the tail in and your feet. Exhale, lower the spine. Oh, it's cramping. Cramping is contagious. And take it down. And now we lift up. We do the same thing. This time as your pelvis comes down, take your hands off your head and reach for your thighs. Lift a little bit higher, or just connect or commit.
Let go. Arms up, hands behind your head. Turn towards me. Exhale. Inhale, stay lifted. As you come to the center, feel the weight of your head in your hands. Twist and center to [inaudible]
We're gonna find center. We're gonna take the arms forward. We're gonna take one. They got and the other leg out. I were gonna reach up and back. I lift the ribs off the mat and let the back
Let's do inhale. Inhale, center. Inhale. Inhale. Exhale. It comes around. Lift on the inhale, lift on the inhale. I do a couple more to each side. Let's say two more towards me. Two more away. Center rotate. One more time. This is for Christie.
Have to be very clear about how many completely we're doing. Pause here. We're going to turn towards me. Now you're going to side Ben, so I'm taking my right elbow to the outside of my right knee. Grow the spine back up tall again and find center so we twist it to same side. The elbow goes to the same side. We're not crossing the body and we roll up and we come to center and inhale, twist x, round.
Grow Tall, find center. Inhale, lift and twist. Exhale, dive over, roll up and find center. [inaudible] lift and twist. Exhale, go down, lift up and center. Last one, lift in twists, go down, lift, find center. Reach forward, round the spine, bring the shoulders over
And in here and that and back and back. And we know, hopefully all of us, but that is isn't about being perfect. It's just about moving your body and having fun. So all right, Christie says she's having fun. Amy's having fun. Sarah's having fun. I'm having fun. So we are accomplishing the goal. Yeah, we're doing Polaris and no one needs to be perfect cause it's ain't gonna happen. Not for any of us. Last one.
Okay. Take your hands to your knees. Push your knees into your hands. Here's where we get to play with not being perfect. Then to control your roll down onto the mat. Control your roll down onto the mat. Bring the knees over the hips, hands on the shins, elbows. Why? And we double leg, stretch out and bend and in and then see you that the feel, the reach, the stretch of the arms and the legs away from one another. Inhale to exhale.
Inhale to exhale. I feel like this is all my favorite things to do. I'm going to give you guys and I hope you like, I'm just going to do all my very favorite things and if you have a favorite thing you tell me. So we're gonna push the knees into the hands. We're going to come up the way we came down. No, it's not easy. No, it's not perfect. Oh, I cheated too, Amy. Good. And so now we're going to go both hands to the left knee, right leg out straight. Push your left knee into your hands and rock back.
Rock back. Single leg stretch position. I'm going to do five. Five. That's 10 Kristy. Five four, four. Push down on your to grow your body to two. We come back to the left knee. Push your knee into your hands.
Reach your straight leg away from you. Rocca stay around James the hats. So we pushed it into to the hand roll back. Here we go. We switch five fat wide arms. Feel your back heel, the back of the body into the back of the body.
Here's number one, and then we come back to the right knee. And who do you use the momentum, right? It is rock up. That's even maybe more fun. And then like so you can go, but we're going back to the left. You can either use no arms or you can use arms.
I'm going to go back. I know. I think it's almost easier without arms. Hands behind the head. We twist to the lay
Rule change legs in the air. This is it. We can do it. Rolled. Yeah. Hands-On in that twist is fine for sliding the undercarriage. Ribs underneath top ribs coming over the top. I believe this is one one, right knee and left leg out.
Bodies in the center. We're gonna roll up. Oh No, I'm stuck that, that's okay. I don't mind both legs in who are gonna. This is fun. Ready, roll back. Kick over. We're going to do a bunch of times and then roll down. This is the fun part. So just feel the reverberations of the body as you bend in and then a roll back and kick light on the arm and then just allow your body to move and roll down.
We bend in Curl and rural hacking. Kiko,
Sarah says maybe two more now. Okay.
And now we rock in here. I haven't done this exercise and I no idea how lifts, oh wait, maybe a couple of weeks for him. He's right back here. We go all together now back and push your shins, your ankles into your hands. Lift up on your legs to take the legs back. Push the shins into the hands to lift yourself up. One more
Inhale, spine stretch.
Feel like your head is filled with helium and let it bring your spine up straighter. Exhale around forward feeling the abdominals. Pull back, allowing the body just to melt over the thighs and then push the feet away as you roll up
Spine out with top, arm out with the forward arm. Refold the Elvis and find center in her rotate. Xcel split the arms in di, lengthen out through the spine. Benny arms come center and spiral. That could be easy too. And Re so if we believe it's going to be easy, maybe it is and it's just an idea and just keep believing. I believe it's gonna be easy.
We believe it feels amazing. It does feel amazing. I'll argue with anyone on that or not. I'll just believe it and twist. We'll do the one more to each that after this one. So we reach out. Ben, then ease our way, center and ease across and Richa and elongation.
Bend and center. And last one, twist to dive, to lengthen, to bend, to come to center. Take the arms behind you, slide or step the legs together. Push them out away from you with the center of your back. So meaning like below the shoulder blades. Draw the abdominals back. Stand on your heels and lift your hips up.
So we feel the, the full length of the spine as we press up towards the, towards the heavens, and then sit back down and feel the weight of the feet into the earth or the ground or the carpet or the Mat. And feel the body as it lifts up and sit back and exhale, lift.
And we're going to split the legs in. Twist three more. Two more. I'm Sarah Zoned out. We'll forgive her for that one. When both legs up, both knees bend. Scoot in for a pelvic curl in here. Exhale, roll up. Feeling your feet on the floor, standing on the right leg, lifting the left leg straight up and take down. Flex back down, keeping the hips lifted.
Feel the length of the arms. One more time. Hold the leg up. Circle it to the inside. One, two, three. Hold the pelvis. So two one circle to the outside. Whoa. Two, three, four, five. Roll down. Piking your leg in towards your body.
Take that straight leg all the way to the ground. Lift the bent knee up and hold it in the opposite hand. Untwist here, welcome. And then come back into the middle. Both feet down onto the floor, feeling the feet on the mat, rolling back up again. Once we get up to the top, we stand on the lesson, take the right leg and then it goes down and pulls back. Push and then swing long arms easy on the shoulders.
Last one and we circled to the inside for five Oh four how's having a little personal earthquake over here? Three. It's like the mat was moving out from underneath me and one guy, the other hold on to theory
Um, not that I needed your permission specifically, but I um, I was offered to me and I'm loving it. So that's what we're going to do ladies today. We're gonna lift the top, like you're going gonna kick that lead forward and allow your spine to bend and then push it back in that are pushing the head into the hand and Ben Pool and our, he just feels good. And Ben and I'm tight and I could use that stretch this one. And I'm tight. I could use this stretch and we're in control, but we're not having to hold everything still just for the moment. We're allowing our bodies just to move and to feel that flow of life one more and to take the hand from behind the head, bring it around to the mat, rotate the chest down and roll kind of over the bottom size.
So you're kind of on the outside of that bottom side. Take that back leg and lift up and lift up and lift up. And I'm using my arms to pull my body forward and up forward and think that's six. That's the goal. Come back through center. Cross that leg over the bottom like then both knees, take the opposite arm in the air, lift your body, rotate through, come back and bend, lift your body, rotate through, come back. Nice job though. And then Zoe's doing class with us in the back and lift.
She's doing amazing and reach through and back and bend and we'll do two more. Any idea how many that was? Guys? This is awesome. Thank you Amy. So we work together collectively to keep track. I appreciate your assistance. Okay. And now we come back, we bend. So I had the bottom leg out from underneath the topic, leg and lift.
Take that arm you were just resting on and reach up and over. Up and over. And then comma, arms come out to the side. We're going to hinge across. Hand comes down. As you exhale, pull your abdominals in and rotate. Now pull back on your hands and lift your chest through your arms.
Now push the mat away around the spine. Open the arm Baca, lift up and reach up to go over.
It is dad. And then it just reaches and yeah, you're guiding it. You're telling them what to do, but you can feel into it. You can make it more intense. You can make it a lighter around. Oh pen. I can't keep my knee on the mat and I'm going to be just fine with that. I to reach over and now let's do a little quarter turn chest to thigh, Huh?
And then we're going to come back in the lifter. I'm going to bring the legs around to the other side.
Hand behind the head. Top light comes up and we let the spine around to bring the leg in. Let the spine extend to bring the leg back and breathe however you want.
We're going to reach underneath of us and to unwind and we're going to bed and we're going to lift that. Now. It'd be a great place to exhale if you feel like it and we're in here and Ben and three more lifter. Bring it through, open it up and bend and two more. If I say that each time I'll keep Kat underage and open. Maybe Trish because I may or may not last time, lift that unwind, bend and then we just slide by like out from underneath the top. Lay come up into a seated position, taking the arm up, we reach over to the side and then the arms come out to the side.
They just float up there in space and reach across it, kind of translating through the ribs. Exhale, reach her around the front in here. Lanes in the spine out. Pull back on your hands. Exhale. Push away on your hands as you around. Open lift arm floats up. We take it over and come back up.
Reach out. Hand comes down around the spine. Lengthen the spine. Round the spine again. Open lift, dropping the hip as much as you can. As you reach over the top, we'll just do one more, uh, over and spiral.
I for some reason, just then when we did our spirals, we're thinking about spiraled him. It's just for your information. You know how they call it a spiral ham? Almost cuted that way, but I didn't cause maybe that's just how I was feeling in my body. Like a ham and then, okay.
I rolled have come up onto your hands and knees. Oh my God.
And then exhale, Tuck the tail under, pushing to the mat with your hands.
And then just start using that backward glide in your arms to send your spine, your chest forward. Continue to reverse. Articulate your spine, coming up as high as you can without putting pressure on your arms. Then allow yourself to press into your elbows and then allow your elbows to lift and just come up as high as you feel like you want to. Could all use that stretch to the front of the body, reverse the go down the way you came up so the chest is lifted as the elbows go down, and then we just lay the spine back out on the mat and then look up scapula slides, arm boons pull back, coming up. Then present to the elbows. Reach the elbows away from the floor, lifting the spine up. Keep the energy in the legs.
Keep lifting through your chest as you bend your arms and then lay the spine down. Eyes go down. Last, we'll do two more. Eyes up, chest up, scapula slides, elbows, press, elbows, lift, body lifts, and then we go back down.
Marina pressed into our forms. We're going to come up onto our, I need, I just want you to reach way back and sit back on your heels. Keep their arms reaching way out in front of you. So from here we're gonna do another spinal movement. We're gonna roll the spine, tucking the tail under, somewhere around shoulders, over hands. You'll put weight into your arms. Allow the pelvis to drop through, lift the chest and lift the eyes and pushed into the knees and push into the hands and around. Pulling the abdominals back, like someone's pulling you back to, you're trying to reach forward and then roll through the spine, letting the hips come forward, lifting the chest through the arms.
Okay. Round and reach back. And we'll just do that one more time. Roll through the spine.