Hello there. I am so excited today to be here at teaching a math class with a bunch of my friends in the house. We are going to rock and roll and have a fantastic time. I intend for this class to be a zesty, powerful, pretty traditional Bassey Pele's flow, so we're going to get sweaty and have some fun just to remember if there's anything you can't do that doesn't work for you, modify and that goes for the people in the room as well. I don't really want to stop and start too much and I don't really want to break down exercises very much. I'll cue them, but I want us just to kind of have fun and have a moving experience and see where we can go. Sound good? I do have a towel just in case.
The intention to move with grace and power.
Slide your feet close to your bottom and then lower your head down and settle for a moment here. Your chest is open, your pelvis is neutral in health through your nose. With an exhale. We engage our abs and flatten the back without going all the way up yet. Inhale, put your pelvis back down and again, exhale, engage your abs to flatten your back. Feel your tailbone lifting. Your legs are still somewhat light and lower down. One more time here. Exhale, engage your abdominals to lift your pelvis.
Soften your sternum to make sure your ribs are in place. Feel ease across your jaw, your face. Lift your heels with an inhale and with an exhale, press your feet flat. Two more like that. Inhale to lift your heels as you press your feet to Tuck your pelvis.
Just a little more and one more breath. Just like that. Exhale with flat feet. Take a breath and lower down one vertebrae at a time. Reach your hands to the ceiling and then open your arms wide to the side with an inhale and with an exhale, lift back up. Breathing and moving. Inhale to open, stretching wide through the collarbones and exhale to lift up. Just two more like that.
Let's call it one more breath.
Inhale here, exhale to peel yourself back. Now if you're having a hard time getting back up, you can do a couple of different things. You could bend your knees, which is what I'm going to choose to do on this next one. Oh, not quite moaning and groaning for you, and exhale to peel back again. Or You could put that towel underneath your back. So by putting the towel underneath your low back, go ahead and roll up my friends. If you just take a nice little towel and put it right behind your pelvis here.
It might give you just enough surface area to be able to roll back up with ease. You can watch it on me as we peel back
I'm going to move that map towel out of the way. Scoop forward on the mat. Round through your low back. Just your tip toes down now. No hands yet. Round through the low back. Fully commit to your abdominals. Feel softness through your neck, shoulders, drawing back. See if you can float your feet up fully committed to your abs.
Rolling then feel free to modify last time. Please balance on your tail and stay. Take your shins parallel to the ceiling. Hands. Hold the backs of the legs. Open your heart. Hint of a smile across your cheeks. Let's get juicy. Exhale to peel back with control. Draw your legs into a table. Top Position. Hands reached just beyond your knees. Double leg stretch happens.
Stretch the other leg out. Change now. Feel that your arms are helping you work harder. Using the arms to pull the pelvis or pull the leg into the pelvis will help you create more power here. One more time. Both I one more time each side now please both legs come in, lift your chest and stay criss cross hands behind your head. Twist to me first so I can see everybody and change. Change. Beautiful.
Feel that, feel the pelvis. Lift your right leg up to the ceiling. Left leg is down, right, like is that, that was a lot of right and left. I'm sorry if I'm a mistakenly accused something. Flex your foot. Point your toe and reach down. Flex up, point down, flex up. Exhale. Inhale, focus on keeping the pelvis high. Nice breath. Last two, last one, and Whoa. Pray. Place the foot down.
Reconnect to your core. Press down through your strong arms and change sides. Flex the foot in the up. Exhale down in hell. Up.
Last one. Oh, placed for down per arrest. The pelvis even higher, perhaps even flair the ribs a little bit. Going into a little back extension. Little opening here and then lower your spine down one vertebra at a time with ease. Sway your legs to one side. Sway your legs to the other side. Stretch one leg long on the floor. Stretch the other leg long on the floor. By way of roll up, we come up to a sitting position.
No pitchforks for Andrea. One more time. Exhale to peel forward. Hm. Beautiful. And exhale to stack your spine and stay right here. Lift one straight leg up and bring it to center. Lift the other straight leg up and bring it to center. Sit Taller, clasp your fingers together. Actually place your hands behind your head.
I'm going to twist all the way around to see Hannah and Mandy. Look up my dear sweet friend. Lengthen, adding the pulse. Here we go. He Duh, Duh. Good Chin Up. Just a little bit more Mandy. Good. And just to tie. Yes. Now I like it. Good and exhaled to Dah di Inhale Dah Dah, Dah. Chin up please. Chin up. Good.
So the head is pressing back but with the Chin up. Yes. I love it. Last one here. Pause. So we're going to scoot forward so that your feet or our or your bottom is toward the front edge or your feet are on the front edge, I should say. We're going to roll back. I don't want you to fall off your mat. That's the key thing there. Take your feet wide and sit tall.
Curl your pelvis back.
Keep your thighs though where they are, and straighten the other leg. Open like rocker. Yeah, here we go. Inhale.
Flax, separate, touchdown and roll down. Two, three, four. Bend your knees. Bring them together. Place one foot down. Place the other foot down. Take your feet pretty close to your bottom and then separate your feet a little. Take a breath. Exhale to do a pelvic curl. So lifting up, go beyond the pelvic curl. Hoisting your pelvis up a little higher and placing one hand on each side of your pelvis and your elbows down. Now check in here.
Perhaps it's the other side and see if you can, oh, this side, I can't lift first. Lift the other one up. Keep your pelvis like that. If you're able to put one down and then the other down. Yeah, and lower down. All right, so now lift one leg to tabletop followed by the other. Stretch your two legs straight to the ceiling. Take your legs away from you. Moving into the Jackknife in Helton 90 degrees.
Inhale to 90 exhale to rollover. Hand legs down and up.
Bicycle. Here we go. One leg dow to the scissor and the knee. Try to touch the floor to the scissor. Try to touch the floor, one word side, uh, to the scissor. First up to the ceiling. Bend the knees toward your nose. Give your body and nice ball shape.
Release with your hands on the floor or roll down. [inaudible] holding the backs of the legs. Lift your head and chest. Lift your pelvis as well and just give yourself a nice little rock and roll. Boy. So much easier to rock and roll when we've warmed up. Yeah, let's everybody skew back a bit. We are going to go forward. Cross your legs here. Okay. Holding onto one foot with each hand.
So kind of feel lengthening through your low back all the way to your feet. Go ahead and point your right toes and lifted up. Five Times. One, two, three. Good. Andrea, four and five changed sides. Take your head back. A little. Hana, two good. Three, four and five. Two feet are down. Lower yourselves all the way slowly to the floor. Slowly, slowly and rest. Placed one hand outside of your shoulder, your hands outside of your shoulders rather, I'm sorry, hands outside of your shoulders and your head is just hovering off, away from the mat or the floor. Spend a couple of moments here thinking about what the underside of your body is doing. Can you feel your three points of your pelvis, your pubic bone, and your two hipbones?
And hopefully your low back says it's okay and lower down with your back. But keep your legs like that one more time, please. So as you, as you find that thoracic extension, that forward sensation with your legs like this, you might feel even a stretch through your flexors or your legs. That's what I'm looking for. Hold this place one arm out in front of you, elbow and forearm down, other arm out in front of you. Clasp the fingers together. Pull forward with your heart. So pull into your arms, your heart forward. Now.
Point your toes keeping your legs lifted. Single leg kick. Here we go. Duh,
Can you push into your hands more than your elbows? See if you feel a little more tricep action. Yeah. One more breath please. And then both legs are straight. Gently come to rest there everybody turn their head toward me or the front of the room and then clasp your fingers together at the small of your back and bring your elbows toward the floor. So the elbow toward the floor position, I'm really looking for if you're able to bring your legs together, if not, let them be separated. So how are your legs again, away from the floor and bend your knees here with a little count of three. One, two, three. Inhale and we'll lift you back. Extension, stretching the arms to straight, opening through the heart. Look the other way. Hands to the back. Elbows down. We pump. One, two, three.
It doesn't matter to me and let me come on up and find a stretch. So I like to really feel both sides of my pelvis down here. And then for me, it takes a few moments to, to work into the actual stretch. I first have to get my pelvis down and then I can bring my knee toward me. I think I used to always pull my knee in and I missed out on this grounding. So something to think about. Sometimes.
Oftentimes when I'm teaching this exercise, people will say that their risks bother them. And I feel like if you really use your body, you can get out of the risks a little bit perhaps, perhaps. So press your body forward now. Just keep your hands there and round through your low back. So this is a little little change. Let the elbows make their way to the mat.
Good. Now stay rounded. Look at your pelvis and feel your belly rounded. Push down through your feet and then straighten out your back. So pushing into your elbows and your hands. Lift your heart, let your head go back a little bit and then round again and look toward your pubic bone. Now here's the challenge. Can you press into both hands equally and press back up without shimmying side to side. It was quite a lot of triceps in that it's quite quite a challenge, right? Yeah. So open your heart here. Yes. Keep your abdominals on if you can, but really feel that you're opening your heart in, you're kind of leaning forward and then around through your low back. Let your elbows make their way back so it becomes a really big chest opener really.
And that's one of the reasons I like this because what we need for the next exercise is the chest opener and then open the heart. Good. And then round again and see if you can press your way back up. Let's do that one more time. Anybody else feel their upper back really working. They're like, I can feel my middle back. Right. Okay. So here we go. Round and feel nice little heat growing. I enjoy. So right here as I open my heart, I'm squeezing my actually my shoulders a little bit together and away from my ears to lift my heart, my sternum, and then look toward my pubic bone again and press back up. Okay, so now just shake your arms. Come to a forward fold. Okay, relax.
So you can always return to that if you need to. If your risks don't like you to be on a flat hand, you don't have to. But for those of us who are ready to do the full back support, that's where we're headed. Okay, so your arms are are straight, your hands are down, press your heart open. But I want you to really revisit this of really using those upper back muscles. That's really a lot of times what we're missing.
Not that I expected anything different but and lower down. Good. So sit tall. No hands, straight leg walk, walk, walk, walk. Try to lift your straight leg up. A lot of the work that we need with straight legs really requires us to have straight legs and the ability to lift them up. Right? So again, your pants are going to be pulled on as you walk forward, right? And as you walk back, they may be pulled off perhaps. Right. Okay.
Tip back onto your tailbone. The teaser is coming. Now your chest is open, one leg lifts the other leg lifts, and you can always stay with bent knees. Feel this position right here. Feel your arms good. Stretch your legs to straight. If it's hoots, you try to take your arms up by your ears for the full expression of our teaser. Keep your legs there as you roll down. Modify as needed.
Bring your arms and legs together. Teaser.
Take your bottom like back. You're in your side plank. Lengthen through your low back. He's through your neck. Good. Let's take a soft seat on our bottom and stretch out the side body. As you do so, feel this lengthening here, right? The hand is resting by your side. We inhale to our plank.
We exhale, lift the hips, look down, come back to side plank length and through your low back. Take a soft seat and make it like this extra bit where you lift up and stretch. Good in how to your side plank. Exhale, side bend. Inhale to me. Exhale, soft seat and just like an extra [inaudible]. One more time.
Inhale x hell in hell. X Hair. There's always one more time cause we inhale up and we stay. Okay. Take that bottom knee underneath you. Setting up for our side. Kick. Kneeling. Your arm is tired. Yes, my arms. A little tired. So don't use it so much. Use your core. Keep it there, but don't use it.
Last one and back. Take it straight out.
Squeeze your inner thighs together. They help you gaze forward and then gently have a seat. So here, feel that stretching without leaning into your arm too much. It's like you're levitating out of your arm, lifting up and stretching your side body. So we inhale to our side plank and we exhale to our side bend.
And in looking forward and exhale, have a seat and stretch it out and in hell lifting up and exhale up and over. I just had a moment, Andrea, if you see me doing pitchforks, you're welcome to tell me to not. Okay. Tell me. Rail told me. Told you to tell me. Okay. Last time. No pitchforks from rail lift, lift, lift back through to send her. Have a seat and we come up one more time. Here we go.
Inhale. Good. Take your bottom knee in my arms. Use it less. Use your body more hand behind your head. And we go forward.
Do we see how we're just slowly starting to rock? That's how the rocking gets started. Not by throwing your head around. Inhale, lift higher and rock forward. Inhale, rock forward. One more breath maybe for you. And then feel free to take a break. And I just cannot go without doing this myself. And I wanted to see if my queuing made sense. So it's this inhale
I've been known to do the boomerang for a long time. Perhaps this will be a boomerang marathon day. I think I've got some crazy fun hair for all you people out there and [inaudible] world. It's okay. Squeeze your thighs, your thighs together, your knees, kind of not so much your feet. So I want you to avoid hooking your feet cause I find a lot of people hook their feet too much. So see if you can keep your legs straight and squeeze your legs together.
Now I'm not looking for it to be up, but I just don't want it to be hooked, right? See if he can do this. Toes are pointed. Both legs are turned out round through your low back. Put your fingertips down. Dig deep into your core right here. Two straight legs. Strong core. Lift your feet up. Minimal finger help.
Try Not to change anything. Give it a go. Minimal help from your fingers. Yes, we've got it
Don't Hook your feet. Take your hands behind you and open your heart. Release your arms. Come forward into a full inhale. Exhale. Squeeze your legs together and lover switch which leg is crossed.
Exhale, roll through your spine and find your teaser. Are you hooking your feet? Change it and kick stretch. Lower your legs with control. Reach your arms around. Inhale. Exhale, rolling over. Don't Hook your feet. Challenge. Use your inner thighs and Roland, hold. Check in with your feet, hands behind you and stretch a little faster.
Exhale. Say Hello. Fresh. Exhale, we're there and hell, we're there. Exhale, we reach. Exhale, rollover.
Take the stretch out of it. Behind your back. So rollover, change. Yeah.
So hug that leg in, in whatever way. Makes Sense. Giving you this feeling of a split and then slowly put that foot down. Bend the other leg. Just be there for a moment. Lift the left foot up, cross it over the right thigh and just try a little swaying side to side. See what feels good and then hold over to the right side with the legs. So the left foot might be touching the floor and make any adjustments you need to. So this is a bit of a spine twist, but it's also a nice stretch for the hip.
Perhaps you feel that reading in and breathing out and then gather that leg that is closest to you. It should be your left leg. Does it matter? And slide the other one down. And then from this position, I'm going to ask you in the most organic and easy way to roll around and up to a standing position eventually. Like how easily can you roll maybe to your side and maybe through a squat position, like using the position just to feel your body and make your way without shaping it too much, up to two feet with your heart open.