Hi, it's Lisa Hubbard. I am back here with a matte class here with my friend Marta. Today we're going to do a mat class that focuses on stretching and unwinding the body, and I hope you enjoy it and come back for more. So we're gonna start standing. We're gonna do a roll down. Bringing your feet parallel and hip distance apart.
Have a slight doming in the feet and lifting out through the hips. Finding an elongated spine. We're going to inhale through the nose, big expansion XL. Draw the chin to the chest rolling forward, letting the arms and head and knees soften round over the body. Go all the way down in hell at the bottom. Big exhalation. Roll your spine up slowly articulating, having that soft bend in the knees. Shoulders Open and head his last chin parallel to the floor, reaching out through the crown of the head. We'll do two more. Inhale, expanding.
Exhaling and we'll roll up soft bend in the knees, articulating through the pelvis, the torso, the chest, and the head is last. One more time. Inhale, big breath. Exhale, the head goes down. Rolling through, rounding over, relaxing the feet. Lean your weight forward slightly. Pressing the hands down into the mat. If that's not available to you today, just take your hands on top of the the in steps. We're going to exhale. Push the floor away. Rounding in the lumbar spine. Inhale here. Let's do four large exhaling through the mouth.
Hands underneath the shoulders, knees underneath the hips. We're going to inhale here for cat stretch in the center. Xcel rounding in Hell as you are. Open the sternum. Exhale, rounding. Push the floor away and in hell as you articulate, feeling the hands, pulling the shoulder blades open. And two more. Exhale round. Inhale, articulate through an extension. And one more. Exhale, rounding and Inhale Arch. Reach your hands forward, pushing out.
Reach around. Good. Massaging those lines out like an iron. Ugh. Yes. Push away and around. Good. Hold. Here in the center we're going to Tuck our toes and you're going to move your hands slightly underneath your shoulders. We're going to shift back.
We're going to extend the right arm and the left leg out. Lifting up. We'll lift and lower four, four, lower down. Exhale as you come up, keeping the shoulders and hips still reaching right arm. Left leg in opposition. Reach out and opposition. Good. One more time and reach out. Lift. Lower the hand.
Extend your left leg back hand behind. We're going to round our body forward so you're going to float that left leg up and then you're going to curl your spine. Exhale round. Inhale into an extension. Lift your toe. Exhale, curl. Inhale, arch curl. Inhale, arch, boom.
Tuck your toes under. Lift your knees off the Mat. Take your right leg off the mat and you're going to extend into a three legged dog. Flex your foot. Inhale lower and tap for five and extend up. Inhale down and reach up. Three. Push your hands away from your feet and two and lift.
Work the hip extensor and hold. Walk back and pulse. One to reach three, four last time. Five. Lower the feet. Open your feet just a little bit. We're going to roll through the back, rolling through into an extension. Shoulders Open. Good. Use your abdominal scoop and round. Bach heals. Reached down.
Let's take a breath in and bend your knees and reach your arms forward and just release. Good. Rolling up to seated. We're going to go ahead and go onto our side. So we're going to go side kneel, kneeling side. Let's go ahead and start in a mermaid position. So left-hand down, take your right arm overhead.
Now we're going to extend your right leg out. Place your left hand down onto the mat. We're going to reach your arm over stretch long, long, long. And then we're going to come around and push into the shoulder. Stretch. Extend your right arm and right leg on the line.
Extend your arm and leg in opposition. Reach the the leg back. We're going to lift and lower. So going up and down and lift. Good. And reached three and lift for good. One more time. Hold it up and we're going to abandon, extend and reach.
Let's do a little quad stretch. So bend your knee and we'll just stretch, bringing the hips forward. Good the knee back and then we'll extend and we'll do the other side. Go lie on the other side. I'm going to be on my elbow. Marta will be on her knee. So we're going to take the top leg lifts, flex front, exhaling, go.
Reach out through the crown of the head and roll back, floating the arms. All the way over last time. Inhale here and exhale. Curve. Push your legs straight. Flat back reach. Ribs are in. I'm talking to myself. Take it back. Good. Now we're going to go legs together. Zipper up from the ankles to the knees, all the way to the pubic bone and then horizontally.
Take your arms out and an x. You're going to breathe your sternum up. So lift your sternum up, crown of the head to the floor, and then you fold forward and then you roll it up. So we're going to go inhale like rowing. Exhale, scoop arms to a big X. Arch your sternum.
Open and fold. Roll it up. Pull one, scoop two, arms out, three sternum lifts up four, reach out. Fold. Ah, this feels wonderful. Roll it up. Nice. Pull your arms in towards your sternum scoop. Reach your legs away, arms go out. This is where you're getting a beautiful lift in the thoracic, in the cervical stretch, and then fold forward.
Rural it up. Let's do one more just because that felt so good. So we're going to pull in, we're going to round, we're going to take our owns out. We're going to lift the sternum and you're going to slide forward. This is what I used to do in dance class and then roll it up to a seated position. So we're going to roll back and we're going to go onto the elbows and forearms.
Don't be afraid to squeeze. So this opens your, your hips bend pointed and then schoolies and we go reach open bend and scoop. And again, three pull it in. Extend. You really want to scoop this lower back and open out. So you're using your hands.
You point and you pull it in and XL, we have no weight here. This is all of us. We're creating the resistance and out. Now let's go ahead and reverse Marta. Let's pull it in and then push the legs and ankles and then squeeze and we point Paul [inaudible] and out and squeeze. I'm creating a lot of tension on my own reach.
Lift your hamstrings up into your seat and one more is this four or five and go. Let's go up with the legs. Inhale, flex to lower scoop. Keep pulling, keep pulling, keep pulling, dragging in like a picking something up with your toes and then you're flinging it over your head. Pull. Squeeze those inner thighs. Big Scoop. Drag it in, throw it like we're fishing and buck and pull. Retreats, retreats, reach, push, bend, pick it up. And last time, XL push, big scoop. Pull and fling. Good single leg. Point your feet. Let's draw the right knee in towards the chest and use the left hamstring to push down. And then we lift and then we push down with the hamstring. We lift and keep pulling.
Can you get your arms higher? Can you get your chest higher? How high can you go?
Can you get your legs higher? How about your arms? How about your head? Look at me. Hi. And town. Ah, and release. Huh? Take your hands in front. For the swimming prep we're going to just lift the right arm and left leg. So right arm and left leg reaches out. Lift your chest. Good. Are you, is your elbow straight or your shoulders in your ears and down. So only go as high as you can without compromising the position.
Squeeze those heels together and then lower. Good. And Go ahead and point your feet here. Reaching the toes up and we're going to pulse up and up. Press the heels together, so keep your heels together so you get really low. Drawing the hamstring up towards the glutes.
Good. Now let's go ahead and pause at the top. Extend your legs out wide. Keep the knees lifted, and then bend. Let's do four. Extend out a little hip work and bent and last to reach and bend. Extend the knees all the way. Reach and bend. Good. Lower the heat.
And one more bend. Roll. Lift, reach. Oh, and we'll do the other side. Okay, we'll do that right knee in, left leg, back. Resting that knee down. Ooh, this one's a little tighter. My right side's always tight. So we're, I'm gonna just going to have to lift up a little bit more. So we're going to come up. I feel this in my left hip, so we're going to arch. Oh and roll. Roll it up.
Give yourself a little back bend and then go forward and then up.
I think we'll be okay. Good. And let's go ahead and go tuck your toes under. Let's find a plank position and let's just take it up into our up stretch pose. Heels go down. Let's lift up on the heels, lower the heels, and we're going to walk. Heel, toe, heel toe, heel toe to the top of the mat. Hang down, take a breath and bend your knees a little. And then we're going to roll up to standing and we're going to grab our ball. Okay, so we're going to start seated with your feet in front of your, um, your ball.
Think about keeping the belly button still and then rotating the thoracic. And again, exhale, lift and rotate in health center and XL. Rotate one more time in health center and rotate to the left center and Rotate Opposite Direction and in health center. Good. Open your legs out just a little bit more, a little bit of an external rotation so that you have the arches to lift up and grab something. So we're going to go ahead and tilt over to wards the ocean.
Flex and I am a pilates instructor, I promise and go over flex and then left. We will rotate now. So we're going to rotate again. One. Now we're going to go for the hinge. Forward out, lift up and center. Rotate out. Lift up center. One more time.
Take your arms to a t. Hopefully you'll be able to see what we're going to do. So we're going to go ahead and flex to the ocean. We're going to, sorry, we're going to shift to the ocean and flex towards you and then we come up. Now we're going to shift our rib cage towards you and we're going to flex to the ocean and this really opens up those lateral lines. Good. Keep your seat.
Flex, shifting and flexing. Shift. Left. Flex, right. Oh, we'll do one more time shift. Flex.
Coming up. Find your center. Good. Now we're going to take the hands above our head. We're going to do a little bend, so this is already stretching out my shoulders and I'm pulling on my hands gently. So we're going to flex towards you. We're going to curl to the center, flex to the waist, and then arch back. So we're going to do a little round and around.
And we're just going to go inhale here and exhale to thank you for joining us. And I hope you come back again. Ah, thank you.