Daily Dose of Movement

Hello. I'm Sally Anderson from Sydney Australia. Thank you for joining me for this daily dose of Mac work, and I want to thank Gia and Sarah for coming and being wonderful participants for me today, and welcome you to be a wonderful participant as well. So this class is going to be a standalone, like I call it a daily dose of pilates, so that you can do this anywhere anytime through the day. It's a little brief sequence that fits our time, poor schedules. But the bonus is that you can also take this class joined onto a reformer class that will be focusing on ply metrics or jumping that will create more of a studio based program something a little bit longer, something a little bit more of a conditioning workout for you. But for now let's work out through this matwork sequence starting with a roll down. So we'll have you stand just feet hip width apart, nice and neutral, natural position, finding the heels or the base of the feet nice and anchored into the floor.

From there, just feel like you grow taller off the feet using the pelvic floor to lift the torso off the legs, feeling like you headstand into the ceiling. So from your tall position, take a deep inhale, fill up the lungs, and then exhale roll forward peeling the spine down. You're going to articulate the spine forward, but maintain the connection through the back of the legs. I want these just slightly unlocked, stay and breathe into the back from your forward position, then exhale roll back up. So stacking the pelvis first, finding the spine stacking on top of the pelvis Sally the way to your head, stand into the ceiling.

And again, breathing in as you breathe out curl through the body, but maintain your position of the pelvis over the feet. So I really want the sense of anchoring through the back of the legs through the heels into the floor and allowing the torso to flex forward. Stay at the forward position, allow your next to relax, arms to relax, breathe in deep into the back, find your centering through the breath, and then exhale roll the pelvis upright, stacking the spine on top, making sure your t shirt's connected, and all the way to your upright position. We'll have two more breathing in, finding that air feeling like you sent to the body through the breath, warming up the body through the movement. Good.

Staying forward, breathing in, relaxing your neck, relaxing the arms. So the upper bodies, letting go, releasing the hamstrings and the legs are creating that anchor, that sense of belonging to the floor for the body, air how rolling back up. Good. We'll have one more. Breathing and growing Sally, and breathing out. Nice smiles like these girls just had for each other.

Good. Unlocked knees and don't go too far forward. Make sure you and you just held through the legs nice breath into the low ribs, exhale stacking back up. Good. Now we're going to do a fifth roll down just for the purpose of collecting our thera band. So, exhale roll forward. Good.

Snick that thera band from the side. Connect it to both hands, so you're going to be holding the band just taut, not too tight, and then roll up keeping that band in front of you so that it'll end up just resting on your thighs at the top. Lovely. We're going to do an overhead, which will stretch your shoulders, stretching the rotator cuff, so go gently inhale up to the ceiling. Now as you exhale reach back, but allow the band to stretch so that you find your shoulder range. All the way back, then inhale bringing the arms back up.

Exhale connect the ribs to the pelvis and bring the arms down in front. Good. So just warming up stretching through the shoulder joint now at that top position find the ribs connected to the pelvis as you go over rather than let the belly expand or the ribs expand. I want to find it through the front of the shoulders. Good. And inhale to come up find a sense of connection, let the arms reach back and the shoulders stretch.

Very nice. And back inhale to the top, exhale bring it down and we'll have one more. Keep the breath flowing inhale to reach up. Exhale reach back should be getting a little warmer through the shoulders and inhale up. Exhale to the front.

Very nice. Now we're going to bring the arms up to the ceiling into a side reach. Let's all go to the right side first. So even though we'll be different here, you all go to the right, breathing in to go up and over now reach that top arm to the ceiling as you reach up opening the rib cage exhale back to center. Sarah's a little shaky on right to left, but we'll go with her and back. Good.

Inhale up and over. I saw your eyes. Now reach that top hand to the ceiling as you go over and bring it back good. So just stretching tissue decompressing, letting the ribs open up on the side, exhale back to center. We'll have one more each side. And up and over, reach that top arm, bring it back, last one.

And exhaled the center. Stay there for me. We're going into a rotation. You can go any direction you want. So rotate with the ribs first, keeping the pelvis hip bones forward.

The ribs rotate now take the top back arm and pull a little further. Take the shoulder girdle with you and back to the center. Good. Other side, rotate the ribs keeping the pelvis forward. Now that back arm, pull a little and take the shoulders with you Anderson center. Two more each side, start with the ribs, continue with the arm, and back to center. Good. And rotate ribs, Now continue with this arm, but try and keep it high rather than down. Yes.

So you're gonna come back with the shoulder and center. One more each side. Rotate, keep going with the top arms, and center good one last one. Rotate and reach back to the center, very nice. Bring the arms down.

Shake out the arms, then we're going to roll down and place our thera band back beside the mat. Good. Relax your head. Relax your shoulders. Take a deep breath into the low back.

Exhow stacking the spine back up. Good. And one more roll down here, breathing in grow tall. Breathe out, roll to the floor. This time you're going to place your hands to the floor, walk them forward, and walk the legs back until you're in a nice gentle pike position. So where it feels comfortable for you, I want the heels to be pressing into the floor.

I want your pelvis reaching to the ceiling. Palms pressing away, but shoulders drawing back and letting your head hang. So try and Everybody just hang your head, let it roll around, just loosen up good, and then extend the neck so that you feel like it's coming straight out of the spine crown of the head to the mat good. So we're just taking a couple of breaths there. You're setting your position, finding the length in the back, finding the length in the back of the legs by dropping the heels.

Good. On this next breath in, raise both heels up off the mat, Anderson you're going to transfer twenty Anderson, two, three, four, keep it moving, six, seven, eight. Good. Keep lengthening the back. Keep sending your tailbone high. And we have eight. Seven, six, five, four, three, two, one. Very nice, press both heels down into the mat. Take a little more length through those extents again. Before you, if you can keep straight legs great, walk your feet towards your hands.

Good. And if they start to bend, that's fine. Bring your feet in. Keep your hands on the floor. Relax the head shoulders. Now, bend your knees squat down, but bring your arms forward. These two can have a little fingertip touch. Nice.

And then slowly sit your tailbone down onto the floor gracefully beautiful. Good. Palms forward, palms down, arms forward, Anderson exhale roll yourself down to your pelvic curl or bridging position. So arms will come beside you beautifully done. I'm sure.

Alright, feet are hip width apart. Arms are behind you shoulders engaged into the mat, and just take a big breath there inhale expanding the Sally, exhale let all the tension go out of the body, and we're going into pelvic curls, breathing in to prepare. Good. Breathe out initiate abdominals. Deep roll the pelvis up to the ceiling into your bridge position. Good. Hit the pressure of the feet into the mat.

Breathe in at the top Anderson breathe out, go from the sternum rolling the spine all the way into the mat as long as you can along the mat towards your heels with the pelvis. Three more like this. At the bottom, inhale lengthen the spine, exhale deeper abdominals and roll the pelvis up to the ceiling. Good. Think about sending your knees over your toes and finding your shoulder stand, breathe in at the top. Breathe out sternum first, lengthens along the mat, bringing the pelvis towards your heels.

Good. Finding the articulation of the spine, Two more. Breathe in to prepare. Breathe out, deepen abdominals, press the feet into the floor and feel like that helps lift your pelvis up. Breathe in at the top knees over toes. Breathe out, rolling away.

Sternum ribcage, low back, pelvis finds a nice soft position on the mat. One more. Good. Just one more before we add. It's not your last pelvic curl. I'm Sally, knees over toes as you inhale, exhale rolling away.

So that's just started to warm the spine, find the connection of the shoulders back into the mat, find your feet on the mat. Now we're exhale curling up. At the top, we are going to add what I call a caterpillar. So you'll take the tailbone over towards the mat creating a little bit of extension in the back and hinge of the hips Anderson press back up to the ceiling. And again, hinge tailbone goes over and press up.

Over, press up. We're going to keep it moving good, four, and up. You have four more over in your caterpillar and up good. Feel like you can release the front of the hips a little as you go over and up. Last two, I believe. Good. My counting's okay so far. Last one.

Stay at the top, take an inhale lengthen the knees over toes, exhale roll down through the spine, lengthening all the way out. At the bottom take your inhale, we're going back up, and exhale curl through. Roll the pelvis to the ceiling. Stay there. Now we're going to rotate. I want you to take the right hip bone and lower it halfway to the mat, press back up to the left.

Down and up. Now don't overdo it. Just feel like you lower like a nail, takes you to the mat, left and right up, left one more set, and right up, left hold, stay there, fill up with air again inhale, exhale roll back down. You should be feeling the back of your body and also getting some nice mobilization. One more up, we're doing two more, but we'll do this Third set of variations. Good. Stay at the top for me now.

You're going to shuffle forward and back. So feel like the knees go over your toes for ten, three, four, five, six, seven, eight, nine and ten hold that position. Now take that shuffle, the last shuffle where you go over your toes as far as you can, and then exhale roll back down. Very good. One last one. Normal natural pelvic curl up, just finding your center again after we've worked all those variations, breathing in at the top.

And a lovely long exhale down. Let all the air go. Empty the lungs, send the sacrum towards your heels, and beautiful. Good. Bring your feet together, knees together. Arms out to 45 degrees for me. Good. Don't mind palms up or palms down.

We're going to drop your knees to one side. You can go either side. Let's come up to the window here for you girls. Then exhale abdominals, bring the pelvis back, bring the knees with you, inhale across to the other side. And exhale scoop the abdominals to bring the pelvis back. Now this can be a little looser, a little faster, come across and exhale center.

Go across. Exhale center. Good. And four more. Good. Inhale across and pull back. Last two. And one.

Lovely. Bring your knees back to the center, bring your hands above your sternum, fingertips together. Now I want middle fingers absolutely even, and they're going to stay this way. Pick your body up one centimeter off the floor. Do you have centimeters? Half an inch maybe. Alright. Either side. Come across to the side as far as you can and back to center.

Go across to the other side. Now legs can adapt a little. Don't try to move them, but let them go with you now across and speed it up. Good. That's exactly how it feels, Sarah. Well, you can pause well.

Good. So you aim to keep the legs as still as possible, letting them do their thing, trying to get straight arms to the floor. Sally does rotate the body. Stretches and decompresses get some of that tissue really moving and some circulation in there. Good. We'll have the last four, three, two, one, and back to center. Good. Site the arms back down.

Hug your knees to your chest for me. So use the arms to really pull the knees in deep and send the pelvis away so that you get a hinge in the hips long through the back. Alright. From there you're going to bring your head and shoulders up into chest lift, and we have an abdominal three. Sorry to say we've done the lovely part. Now it's some work. Alright.

Chest lift up, forward towards the knees, pelvis long. We'll start with single leg stretch, I will have the outside hand to the ankle and the other hand to the top of the knee. So we're gonna do a little pulling in with the knee. And here we go reach and pull in with the knee. Three and four. We've got 12.

Five good, send the pelvis long, send the leg long, and then pull the knee nice and deep. And I think we've got four more. We'll go four. Three, two, one, and stay. Now we're going into hamstring pull or scissors.

So take one leg up to the ceiling for me and the other leg out along the mat. So stay for a moment. I want the low leg down onto the mat for me. So press that heel into the mat. Find the back of that low leg Draw the top leg in, elbows tucked tight, and here we go.

Change and scoop one two and pulse two. Reach two and hold. Now we're going to flex the top foot as you pull it up. And flex back good and keep dropping the tailbone as you pull that leg in. Reach the bottom leg long. And four three two Anderson. Good. Bend that top leg back in. Hands behind your head, we're going into crisscross.

So reach that bottom leg off the mat straight into your bent position and put crisscross across one. And two, however you got started, good, four, and five, six, seven, good reach the legs, nine, ten, Last set. Good. Bring both knees back in. Hug the knees to your chest. Place your head shoulders down.

Tip toes to the floor and stretch the legs out along the mat. Good. Alright. And arms come overhead. We're going to do roll ups. Just a few roll ups, maybe four Alright, legs together, work the inner thighs, reach the arms long. I want you to bring the fingertips up to the ceiling and into your chest lift position.

So fingertips up, come to chest lift there. So at that position, let's just wait there for a moment. That's an inhale. Now I want a strong exhale as you reach and scoop through, use the hands to help you up exactly as Sarah's doing if you need me, and reach long breathing in, exhale roll back down, find the low back and think of controlling gravity. Don't go too fast.

Beautiful Sarah. That's a nice leg position to get the abdominals working because you want to get be honest. Be truthful with yourself, inhale fingertips, chest lift come up, exhale. Use the arms on your thighs if you need to. You're better off doing a good movement.

Than forcing through it. Now flex your feet back, hold your legs wherever your hands go. Mhmm. That's it. And then breathe into the back. Then as you exhale, release the hands roll back down.

Good. So it only it just adds a little stretch to your roll up. Controling gravity all the way back take a long position and we have two more fingertips to the ceiling. Cheers lift. That's all an inhale. Exhale deepens the abdominals and lets you reach forward, take hold of the legs or feet wherever you get to, breathe into the back, stretching the arms. Yes, then release the hands as you roll back down. Good.

Very nice. Feel that length as you come down. We have one more and fingertips lead. Chest lift, exhale as you roll through. I love what I'm seeing here. I'm sure I'll love what I'm seeing there.

Breathe in stretching the back and then release the hands as you roll back down, controlling gravity. Good. Excellent. Now we have one last roll up to come into our rolling like a ball. So fingertips lead with the inhale exhale rolls you through. Use the hands on the mat to sit you forward into your rolling like a ball position. But we're going to make this a quite loose rolling like a ball. So hands holding the front of the ankles, one hand each foot or one hand each ankle for me, please.

Now let's just find the balance first. So find a round back that pulls you off the yes, off your thighs, but your forehead's headed to your knees. Now not too fast. Inhale roll back, but let the features come off the tailbone a little and brings you back. So you're gonna use a little bit of fluidity.

Inhale back. Exhale up and inhale back. Good. So keeping that nice just to open the knees a little, bring it back. Now open the knees a little more and it almost becomes a rollover and back. Four more. Almost a rollover and back.

Good. And three. Keep the breath going exhale up. Inhale back. Doesn't matter if you have a little moment back there to yourself. It's all good.

And up good. Try not to get too articulate with the leg position back, one last one, and your roll to stand, and find that little squat position and up very nicely done here. Good. Let's take our hand weights. We're going to now go into some arms, just a nice gentle little arms series, find your standing hip with the part position, and arms forward to begin with. Alright. We're starting with the switches. So inhale one arm up, one arm down, in line with your shoulders for me.

And back to the center. Good. I scared Sarah. Inhala. Exhale back. Now use the breath to grow tall. Inhale reach. Exhale center. Inhale reach.

Very nice center. One more each side, inhale reach, exhale Anderson, and last one before we go to circles from here, arms reach up. Open all the way around to your hips, bring them back to Anderson, and reach. Open wide feel like you take the arms out of their sockets to the sides. So up, reach them out, out, out, out, out.

We've got one more up. And back to the center where we will reverse and down now turn the palms forward as you come around dropping the shoulders good and down. We can skate through that front position coming around and down. Good to soften. And around and forward. Good one more. And down now we're going to bring the arms out to the sides palms facing down for what I call sidearm spirals, and you're just going to spiral the upper arms in. Now hold that position.

What I want is the elbows to the front of the ribs, hands going back. Good. Then we'll add a little pace. Inhale. Exhale in and inhale. Good. And as you wrap in, think of the upper arm rolling elbow forward, the shoulder head back. And we're gonna pick up the pace a little more.

And eight, seven, good, six, five, four, three, two, and, uno. Good. Alright. Arms come down. We're going into a side over. So breathing in, side bend to the right. She got it. Top arm comes over.

Bottom arm comes to meet it. Reach a little further. Bring it back to center. Arms come down. Good. Inhale over.

Top arm reaches. Bottom arm comes to meet it. Lincoln that top side over. Bring it back. And around. Good.

Two more sets each side over. Raise the top arm holding the rest of the body stable. Comes up now, lengthen that top side over and back to center. Good. And arms come down very nice, side bend.

Top arm comes over. Good. Bottom arm meets, reach a little further and come back one more each side. I have memories of learning this exercise while we do this last one at the McDonald College in Sydney Australia with Raial executives. That's how far back this series goes for me, and I think it's still such a nice exercise.

One last one, Good. Reach it top arm lengthens nicely. Bring it back up and arms come around. Now, swing your heels together, bring your hands back into your shoulders and bend the knees. So we're gonna do a little variation on the breaststroke. We're gonna go up to the ceiling, now let the hand weights reach you back. Good. And then they come around, you straighten up as you come back to starting position, hands in.

Now up to the ceiling, reach it back, bring it around and bend it back in. You've got four more. Lift reach back around and in. Inhale all the way back, exhale all the way back to start. To three more.

Inhale. Reach that breath going. Exhale and in two more. And around. Good. Exhale.

One last one up. Back, very nice, reaching it around and back in. Alright. From here, bring your hands in behind your head with the head hand weights. And we're going into a little leg and footwork. What I want you to feel like is that your upper back is on the reformer platform.

So you're not going to bend forward. If you're like you're lying on that carriage as you bend, and stretch. Yes. You're going to keep the hand weights behind your head and stretch. Good. Inhale to bend. Exhale pull up.

Good. That's four more find that carriage four to go. Find the heels into the floor and zip up the inner thighs to come back together. Heels are pressed and zip it up last two. Good. And stay now. Just pick up your heels, turn them out to parallel. We've got eight.

Bend keeping the heels on the mat. Stay on your carriage so the body is completely upright. And that tells you your range. So you use the range of bin that you've got without pitching forward for me in these, please. Four?

Last four. Good. Three. Good last two. And good. So from that parallel position, swing your toes out.

So now you're a little wider last set, but we're going to go a little deeper. So bend where the heels are then let the heels just pull off a little. Press the heels down and come up. I know all you dances are going a little like a plie. Let's call it leg and footwork on the reformer, shall we?

Just for this one. Inhale all the way down, staying glued to your carriage, heels, and up. You've got five more. Good. Find that hinge in the hips, front of the hips, torso on the carriage, Good last three. And just like these girls staying very tall. We're doing a very good job here.

You too. Good. Oh my pleasure. Good. One last one. Very nice. Good. You can bring your hands down. I'm sure you want to now. Bring the toes back into neutral natural position.

We're going to roll down. Place your weights to the side. So exhale roll on down. Good. Place your weights anywhere on the side of the mat.

So just out of your way, good stay there. We're going to inhale, place your hands on the floor and walk yourself out to your pike position once more. So hands forward, feedback. Good. Alright. Stay in that position. Take a couple of breaths just finding setting a really nice position with the back long, heels down, shoulders open, head nice and loose, and we're going into pike to swan. You're going to inhale into your front support or plank position first, then try and, yes, if you need to adjust heels, find your position on the first one.

From here, the pelvis tries to stay as much there as it can as you lift the chest and go into a swan position. Then next, how scoop the belly and bring yourself straight back to pike. Good inhale forward just comes through that front support position into your swan lifting the chest, opening the shoulders, exhale then suction up like you're an octopus and for more inhale lengthen and swan, exhale octopus suction up. Good three more. Good inhale press away from the mat. You can let the heels press back off or forward. It's it's nice in both positions.

So I like to leave the heels behind, but sometimes the forward position gives you a little more lever. So you can choose and up. Good two more. Inhale lengthen. Pick the sternum up now, send the head back behind you.

And exhale suction up. One last one. Inhale forward. Lift open the chest, exhale suction back up, heels, press back down, walk your feet to your hands. Yes, as straight a leg as you can, or bend it if you need to on the way through.

Now unlock the knees where you're standing there, breathe into the back while you relax your head and shoulders, and then exhale roll up, letting the pelvis lead. So stack the pelvis first, spine stacks on top of it, all the way to the ceiling, and you're done. Very nice. So that's our daily dose. You could do that any time of the day or evening and just moves your body in all different ranges. It's not over stressful, but it should let you just have movement in your day, particularly if it's a busy schedule that keeps you young and healthy.

Thank you for joining me.