Hi, my name is Dana Santi and today I am with my beautiful girlfriend, Catherine Ross Nash, and we are going to do a very clean, is clean as we can make it and a clean mat. And we're going to just hopefully tighten a few things up and loosen things up. So ready, wipe this class two. All right, lie down and let's bring our arms behind us cath. Okay, from here, just keep the legs to gather and reach the arms up to the ceiling.
Bring the chin into the chest, lift the feet and pump and breathe. Inhale
I love the strap on. And now roll right back down and from here, arms come up, Chin in. Roll up and round over stretch, stretch, stretch, roll back down and home. And again, arms come up, Shannon. Roll up and stretch, stretch, stretch. Now tighten the inner thighs a bit. Roll down, pull the belly button towards the tailbone and again, arms come up. Chinon roll up and over.
So cat's gonna use the Poles. I'm going to keep my arms down at my sides and I want the right leg to come up towards the ceiling. It's hard to get me off the pole. You are good at your pole like my man. Now take that left leg. Keep it real secure. Take the right leg and you're going to cross it way over. Cross it over, cross it over.
Use that leftover bleak to nail that left side down a little bit and open and home. Switch the legs and now your left leg up and from here, cross the leg over. Cross it real big. Lift that hip and now down around and up and cross down, around and up. I can feel my waistline getting nice and cross and up because that waistline is enormous on you. Cross and up and one more.
Cross and up. Now reverse it around cross one and around. Cross two, around cross three, around cross four and around cross five and bring the leg home. Okay, Chin into your chest. Sit yourself up. Take both feet, grab him. We're going to stay as tight as we can.
Okay, and from here, drop that head down. Now roll backwards and come back up and again, roll back and come back up and again, roll back in the whole time. Pull those obliques away from the hip bones a little bit and up and again. Roll back and up. Now close those legs up you. I'm not even going to say it.
So we're going to try to come up to the leg more instead of pulling the legs so close and over our head and switch and try to lengthen it up. Do you want it at 90 and switch? So little, little, maybe a little past 90 I don't want the, you know, horse split over the head and hold and switch and switch and switch and switch. And one more. Yes, both legs together, hands behind classmen and now lower the legs and lift up and again, lower and lift and again, lower and lift again. Lower and lift two more. That's it. Tighten the chest and tighten the tricep to the back of that upper armpit.
I've got a slide down a little and let's do tick-tock. So from here you're going to take the legs, keep them together. Let's go. Legs, go to the left and your head's going to look to the right. So go over and you know, calf go real big. Go down, go down, go down, go down, go down and then come back up. Cause if you don't go all the way, you don't know what it feels like.
Take the arms a little bit more in front of you and we'll make the two fists now. Legs together. And I want you to tighten the chest a little bit. Tighten the tricep to the back of that almost upper arm pit if you can find it. And now from here, lift both legs, take the right foot, kick it in two times. Kick, kick, switch, kick, kick. And we're keeping the legs lifted. So we tighten the tushy. Yes, I wanted to say ass you just did and tighten.
Such a good pain, right? Take the hands behind your back. And now from here, lift the thighs as three kicks, one, two, three. And now lift the chest,
Yeah, they just get longer and roll up
Okay, let's just try to get the side of the foot to touch the mat surface. Okay. Hand can come in front. And now the back hand, press your head into your hand in your hand, into your head. Now the top leg cap, we're really going to move that leg. We're going to get it nice and loose. I like Hay and to the front, forward, forward and to the back. And again, forward and back and forward and back.
Six, two more. Seven. One more. Eight and bring it home. Okay, switchover. So would you say the size of my clam matters? Size of the clam really matters. Okay. Sometimes it's good to have a big clam and a small clam variety and they make it better. Plam family k top leg comes up and forward and back and to length and back.
Three reach it back. How many did I do? What do you think you'd think I was counting? Yeah, I'm feeling it. Let's see. I'm going to just feel okay. Just feel, I feel like we usually go by feel. Yes. Kind of like cook forward. Yeah. One more. C eight. Yeah, it's hot.
Hold it. And now let's unfold. Let everything go. Come to me and now up. Oh, sorry. And unfold. You're so unpredictable. I am. That's what they say. And up and come back one more time and up. Hold it. Hold it, hold it, and then come home. Okay.