Hi, I'm Kathy Ross Nash here at the beautiful PyLadies anytime studios. Today we're going to be focusing on a mat that transitions you from the foundational into the core. The focus of this first mat is I'm building your teaser. We'll be looking at a lot of stability, box alignment and control. You'll need a mat and a weighted bar for this workout.
We're going to begin lying down
Reach to those parallel lines. Go a little deeper this time. Challenge it a tiny bit cause you're getting warmer and big arms. Inhale two, three, four, five and exhale. Two, three, four, five. Vigorously pumped the arms in. Fill an empty the lungs to get the circulation moving.
Paul the stomach in and again, reestablish and bring the head down. Lift up the head. Go a little deeper with that stretch. Reach out from the center. Reach the limbs long. Reach the arms low. Go a little lower this time and inhale. Two, three, four, five. Exhale, two, three, four, five. Try to keep those shoulder blades reaching towards the mat.
The pelvis pools towards the met. The stomach lifts up and in the heels pressed together to activate the legs. Pull the stomach in and reestablish. Head goes down. Inhale up. You should be starting to feel a little juicy right now. Lengthen out of the arms, out of the legs. Keep those parallel planes.
Go a little deeper and inhale. Exhale, deep, deep, deep, schoolies the air out. And inhale, two, three, four, five and exhale two, three, four, five. Come all the way up. Re-Establish. Pull the stomach up and in. Make this one your best.
Lengthen out. Reach through the legs. Pull the stomach back, open up the chest. Lengthen out long reach. If you can go eye level, eye level, and inhale, two, three, four, five. Don't let the arms go too wide. They're really reaching right out of the shoulder sockets. The legs reach out of the hip sockets. The stomach pulls up in, in, and opposition shoulder blades open to the mat. Paul the stomach in, and a nice soft chest on top of all of that.
Lengthen, lengthen, reach, reach, and sit up. Grab your bar, lie down, flex your feet, anchor your thighs. Take the par bar, keep it parallel lifted up. Stretch it all the way to the mat. Inhale, bring it up. Plug your shoulders in, lift your head through the window and peel yourself off of the mat. Crown of the head. Reach it to the knees. And just like in the tree, pull your stomach back, round, back, reach with your legs.
Reach to the legs, reach to the legs, reach to the legs. Reach up and stretch back to smoothly like that. Arms roll up. Exhale, roll back and stretch back. Inhale and exhale and roll back and reach back. Put your bar back some place safe where you're not going to trip on it.
Lie Down for a single leg circle. Bend the right leg into the chest. We're going to really focus on the stability of the box. Pull the stomach in and give it one, two, three. Stretch. Keep these circles small arms down by your side. Chest is open. Reach towards your nose and circle around and stop.
Poss down, around and up. Bend the knee into the chest. Stretch down, reestablish that the hips and the shoulders for a parallel lines. Bend the left knee in. Pull it in, in, in. Stretch the leg up, up, up. Lengthen the stomach in and up. Reach your arms down, open the chest, lift towards the nose around, up and stop. Pull the stomach in.
Anchor the bottom leg around, up and pushed through that bottom heel. Lift around up. That helps with the two way stretch, which is moving out of the heel and out of the head. One more time and then reverse. Circle around up and stop at the nose. Reach through both legs. Equally circle around and up. Circle around and up. Last one, circle around and uh, bend the knee in for a nice deep stretch.
As you lengthen the leg out, you're going to stretch up. Push through the feet. Once again, reestablish that box. And from here I want you to roll down to get more length, more length, more length, more or less, as we go into a single leg tic talk with that length. Reach through the right leg and stretch up. Don't let this bottom leg move. Push through it.
Reach the lake out. Flex and lengthen it down. Reach to the other leg. Stretch it up as much as you can. Lift the left hip. Don't let the left shoulder off of the mat. Push through the heel. Pull this stomach in and come up. Anchor this opposite side. Feel it.
Reach long to create the most stability. Pull the stomach in and up. Reach across. This is the hip action for the full single leg circle. Pull the stomach in anchor. Most important part is to keep this quiet.
Push through the heel and lengthen. Flex the foot length in all the way down with control. Roll yourself up and drag your feet in. I want you today to keep your right hand on your right ankle and your left hand on your left ankle. Elbows lift so that you get the back activated.
Pull the head between the knees. This is the position that we use throughout the work. Pull the stomach in. We'll just to the mid back. Exhale and come up. Let's use that breath.
Look at your stomach. Lift up as much as you can. Reach the legs long out of the hips and length into the 45 which is your teaser. Anchor the pelvis. Pull the stomach in and come back up. Really pull this in and up and bring the head up as much as possible. Legs reach out, press the heels together, pull the stomach back just to that 45 pull it in, add up, lengthen up, reach out of the hips. Long five, four, three, two, one.
There's that 45 degree angle again for your teaser, but we're getting a little higher each time. Pull the stomach in, press down on the FI and lift up. Lift up, lift up from there, slide up. Open the legs. Place your hands flat. We're going to focus on a two way stretch happening where my tailbone anchors down and my chest stays open. Just like in my open like rocker. Press the hands open the chest, anchor the tailbone. Walk forward, press the hands, anchor the temp pit, tailbone, open the chest walk, tailbone, chest, walk, tailbone. Don't drop your head in this one. Keep it a continuation of the curve of the spine.
And then one day when you close the legs for closed leg rocker, you are lengthened all the way up. Now with that same opening tailbone under, bend your knees, pinpoint your toes, roll that chest open and open your legs, pulling your lower stomach back and lifting the chest. Keep that chest lifted. I promise. As you roll back, it will round. Keep it lifted. Roll back by using your stomach and come up. Open the chest. Re-Establish the lower stomach. Pull the stomach in, roll back, open.
Now, hip pelvis, hip, pelvis, hip lifts, pelvis, flat, hip lifts, Pelvis, flat hip lifts, Pelvis, flat hip lifts, pelvis, hip. Lengthen. This [inaudible] develops all your rotations. Sit Up. Speaking of rotation, here we are at the saw today. We're gonna take the arms out of it so we focus on that pure rotation. Anchor that tailbone down and open the chest like you did an open lake rocker.
Roll up deep in the chest. Reestablish the length of this mine. Use Your eyes. They'll deepen the twist and center. Lift up. Turn. Pull the waist back. Don't let the pelvis move it.
We're going to work on our single leg kick. I want you to stretch your left arm out. Have your forehead down, reach back, opening your arm to the side, bend the knee and grab onto the angle. As long as your knees are healthy, keep your knee to your knee. Now I want you to lift up the thigh and bring it down. Lift up just the thigh and bring it down.
Think about that same feeling that we did in the Open Lake Walker where the pelvis was leaked, reaching in one direction and the chest, another to protect the low back and down. Pull that foot in for a thigh. Stretch. Lift. Open the hip. Open the chest. Entire front body finds more space, a little more space, a little more space, a whole bit and length and down. Pull the foot in. Change your sides. Return the arm just like you did in your double leg. Pull. Reach the other one back. Bend the knee, grab the ankle.
You're able to stretch acre through the opposite side and lift just the thigh and down. Reach the tailbone towards the right heel and lift. Open the front hip of that lifting leg. Keep the knee in and down. You want to keep that alignment with the heel to the sip phone.
Need to the knee. Lift up, lift up. Think about the stride of a runner and come down. Slide that hand in and lift the chest. Lift the leg. Lengthen up, up, up, pushing that hand and length in yes all the way down. Use Your own body as the stretching mechanism. Pull the stomach in.
Push so you're opening the shoulder. Don't let that shoulder twist open. Keep it forward to the box of the shoulders. Stay forward. The box. The pelvis is square. You're just opening the chest and the hip at the same time and lengthen down again. Pull the stomach in off of the mat to protect the low back. Tailbone reaches towards the heel.
Push into the hand and with equal energy, lift the chest, pushing the foot. Lift the chest, push in the foot, lift the chest, push in the foot, hold it and lengthen all the way down. Take your two hands here. Tailbone reaches. Do a little pushup. Take your tailbone back, press on the hands, pull the stomach off the thighs. Curl the hit to the knee as you did in the roll up. Swing your legs around and we're going to go into the side kick series.
Anchor the side of the foot length and find your little house for the mouse under here so a little mouse could run right under, not a rat, just a mouse. Reach the leg forward, flex it, push through both heels. Kick, kick, kick, kick. Really keep this stable. Kick, kick, kick, kick. You're going to want that later. Kick, kick, kick, kick. At least I will kick, kick, kick, kick. For more. Kick kick. There's your teaser stretch, stretch, kick, kick, find your teasers, stretch, stretch, kick, kick and stretch, kick, kick and stretch. Heel to heel rotated out. Really lengthen through that bottom side body. That's the part that's really working.
Pull the stomach in and open. Chest. There's my open leg rocker. There's our spine stretch that we did our roll up. Pull the stomach in. Reach up, stretch back. Last one up. Plug the shoulders in. Head comes up, pull it. Lengthen all the way up. Up. Up this time.
Bend the knee, press the soles of your feet together and loop through. Squeeze your knees in and let's focus on the balance. Paul the stomach in and I want you to roll back. Balance Hold. Pull the hips off of the waist. Scoop the stomach back.
Draw the balls of the feet and the heels together. Head goes down. Press your hands right in front of your toes. Now just like in your one leg, a teaser, your one arm is forward like your leg was, but your boxes square. You move this one past that tailbone reaches down, this goes past, you don't go side to side. Hand goes in a line and the pelvis lengthens in and up. Hold it for five. Push out with your heels. Press the legs together.
Peel yourself up vertebra by Vertebra, by Vertebra. Open the arms to the side and press them down. Excellent work.