Hi, I'm thanks for joining me. I'm Sally Anderson from Sydney, Australia. We are going to do a combination of mat work and reformer or standalone mat works. So this mat work will be available just to do by itself and it gives you a really nice time efficient workout or can be combined with the remainder of the program, which is done on reformer. The focus of the program is more about circulation today. So you'll see that we start with some kind of ends of the limbs sending circulation into the body and then moving with that a whole lot through the program. So in actual fact, the rule of the artery is supreme.
That's circulation. We need the best circulation we can possibly have everyday of our lives. So think about that as you're going through the class, let the class just move you and think about how your blood and oxygen is circulating through the body and also how your lymph is getting circulated out. So that limp system gets rid of toxins in the body and then we want to fill every cell of the body with blood and oxygen that we can. So that's more of the premise behind it.
And if you keep a little thought process of getting the blood and oxygen around your body as much as you can, then that will give us a really great class. So I have the lovely Sarah and lovely j are with me today. They'll be participating and giving you little demonstration as we go through. I would like us all to start lying on our backs on your mat please. So we'll go down to the floor, fully extended legs, arms just beside your body. Now I want you to be loose here, so you're going to take a few breaths. Breathing in, letting the whole body fill up with air, and as we know, oxygen to every part of the body out through the crown of the head, out through your tip toes. Exhale.
Reach your arms up to the ceiling. Leave the legs long. Give me close and open with the hands. Just pump and you can let the risks go as well. So just feel like you pump that blood, pumped the toxins. Pump everything out of the hands, down the arms, into the armpits, into the body. Good.
Good. Exhale, roll back down. Now on this one we're going to add, so roll up to the ceiling with the exhale hold. We're doing a little caterpillar going up and over with the tailbone and back up and hinge the hips. Go over and back up. Feel like you're going over a ball that's under your back and up and go and out. Up. Now go a little further. You almost touched the floor and up.
Now you're going can do a nice little casual roll over onto your other side. Bending the underneath leg. Shuffling back onto your mat if you need to. Good. And stretch that leg out of hip height. Ready for your sidekicks and kick to reach. Good kick and down on that arm with the knee bend underneath.
Kind of lets you find the stability of the body and work the legs so it's not too difficult to have to stabilize the torso. I want the movement through the hip and reach and kick and back. Last two back and last one back. Good. And then come back to the center. Onto your back. Back to your pelvic cold position. And I want hands behind your head.
So everything stays settled. And last chest lift up and back down. Now we're going to add a little egg float as the chest comes up. Float one leg. Now what I want, we'll pause for a moment is I want it to be vertical thigh or call this injured Paul and then come back down. Same thing on the other side. Leg Floats. Good. Yes. And back down.
Last one on this side and there we go. Back to the center. Good and lengthen the legs out along the Mat. Arms beside you. We're going to do leg circles, so bend the right leg in and up to the ceiling. Now here I want the foot to lead the circle so the foot comes in and around, in and around. So you're going to twist that foot to make the circle. There we go. Last one and doesn't have to be big circle.
I don't want it to go to rock and roll and hold. Good. Low that leg down to the mat. Take the other leg back up. Good. So going inward first and feel like you get the ankle to lead the circle. Two and three. Keep the movement. Fall five, six. Good.
Remember West circulating and circling at the same time. Reverse and circle around. Good. Keep that foot working, but let it travel down the leg into the hip. And five, six, seven, eight. Good. Lower that leg down to the floor. Sit Up to the front of your mat for rolling like a ball.
And then scoop the belly back and that starts your roll. As you roll back, the legs can just open a little and come back balanced. Just six and roll. Come back and roll. Good. Just to the shoulder blades and fall. Good. Find that little scoop in the low back to allow you to roll.
And we'll have one more and roll and hold could from here, just scoop your belly and back onto your back into a chest lift for single leg stretch. Deepen those knees to you. Will have 10 and reach one leg away. Reach to pull the other knee in. Four five, six, seven eight last one to crisscross hands behind the head, four 10 over you go to now try and find that elbow to the floor again. Four five, six, seven, eight, nine, 10 back to the center and hug your knees to your chest. Good. Extend the legs out along the mat and you'll turn onto your side, onto your forearm for side support. One. So the forearm down top, foot forward. Good. So yes, knees can be slightly bent to begin with, but that top foot is on the inside of your foot and the back foot on the outside of your foot could press up into side support.
Now we're going to go a little higher. Press to the forums now as you come up, press onto the hands to whatever range you're comfortable with and then pull forward without moving the hands. To draw you back down to more and start from the forums. Press through, send the head forward and up. Crown of the head coming up. Then I'll have clavicles back and then draw yourself back down, pulling through the palms one more.
And at the top of this one we're going to stay because we're going into a little swan prep. Now from here I want you to lift the legs as you roll forward, but hand stay underneath you and legs lift and roll back. Good and roll. Good. You're in the press up through the arms each time. Lift the legs and up. We can have a little more pace. Good. You're in a rock forward one and up two and up. Good. Last four, three, two and one. Hold that there.
So we're ready to go onto the reformer for the rest of our circulation program. Sarah and Grr. Ready to go with us. So we have three red springs on at the moment, three red springs or three red and a blue or aroundabout.
You want to stay really focused around the muscles of the knees as you pulsing. So it's got a little control all the way out on the last one. Bring it home. We are going to the toes, so toes with a little heel lift. Same thing, three sets. Exhale out, bring it back in. And pulse, two, three, not too high with the heels.
Halfway back in n pulse, two three, four. Keep the pace six that'll keep the size of the pulse. I want nine 10 stretch all the way out. Bring it back home. Two more sets. Just keep the knees inside that frame of the carriage for me. And one, two, three, four, five, six, seven, eight, nine and stretch all the way back. Last set and reach. Bring it in. One, two, three, four, breathing. Nice and even and stretch that last one all the way out.
Bring it back in. Turn your heels to parallel. Press out and we'll have 20 prances and reach up to good rise all the way between as well. All the way under. All the way up. Seven, eight, nine, 10 last ten nine, eight, seven, six
Lengthen toes back in. We're up to three. Good. Keep breathing. I would like out with the exhale in with the inhale, but you just make that breath work for you. One more and in Nice. Bend the legs. Backing onto the foot bar. We're going to stay on two springs and put your hands in the straps, so shuffle yourself just off the shoulder rest.
I remember I want to pump that body with oxygen, pump it with blood, but particularly here we've got oxygen shooting around the body. If we can get a nice percussive beat and a defects hail, keep the pace. Good. Squeeze those heels to hold the legs.
You ready for coordination? We're going to do coordination with straight arms. Chest lift up as you go out. So press out to low legs. Open close. Once knees come deep, body comes down. We're going to open close twice on the next one out. You come from the upper thighs and close and close.
Now out we go, and one, two deep and bring it down. Now one more just to center and bring it back. Nice and deepen. Bring it back down. Good. Put your feet onto the foot bar so that we can bring your feet into straps. So one leg at a time into the foot strap, keeping that leg bent as the other one goes in and start with a nice little frog for me. Press away. Good Ben, back in Nice and deep and press.
Find the stability through the rest of the body just with easy breath and last reverse around and up. Good Preston. Legs down to 45 degrees. Parallel the legs for me and we're going to do what I call walking on the ceiling. One leg bins in the other leg comes up to the ceiling and press back out. Feet together. Good. It's a really good coordination exercise.
And is that even good? Just make sure you're even sides and then externally rotate the legs and take them out to the sides. I'll have five big open and close, so come back together with the heels. Now think of inhale, lead with the toes to go out. Exhale, scoop and bring them back in. Good. Inhale to open. Exhale back and I'd like you to be in as much range as you have. I think you've got a little more here. Go. You're holding out on me.
Try not to drop the thighs. You're going to pull with the heels as you bend the knees. Good, which gives you a lot more hamstring. Hip extensor. Three more for me. Press away. Hinge the hips to bring the bed in as far as you can to where the hips start to pull off. Then pulled back through the hamstrings. Good. Last two.
Good that you don't have to do too much turning in or out with your legs. Just keep them kind of natural, neutral where they feel good in your hips. Last one and pull the heels through and pause. Very nice. Take your feet out of the straps. We'll hook them back. Nope, you've got them. I've got them. Good. Now just come off the shoulder rests a little bit.
Find your way into an ice. Jump here and now think about getting away from the bar, a bit of air time. Use The abdominals to support the body and exhale. Good. Now. Let's go for 10 10, nine, eight, seven, six, five, four. Now on the last three, get ready. We're going to do 10 singles each side. So the 10 and then land one. Press n, two, three, four. Really use that leg to power you out. Six. Good. And you can let the foot just land easy.
It's your last set, I promise. All right. 10. And when you've done your 10 you just finish. All right. You still going to land on the balls of the feet, right? Good. And away we go. And out. Two and three. Good. Keep a little speed. Four, five, six, seven.
And then you can press out with your feet and take your toes up onto the bar. So it gives you a little way of getting into it. Make sure you're right up on the bar with the fee. So same as your regular stomach massage around back fingertips on the front edge of the carriage. Elbows out and make a ball round through the arms and make a ball round through the body. So find your rolling like a ball drawback.
Now you've got 10 with the CARF press. So come back in to start all the way, all the way, all the way. And as you come in, the knees are going to go up into your armpits. You'll stay rounded. Tailbones under. Alright, here we go. You're pressing out one hills under two. Rise up three.
Bring it home with pace and out and, and in from the abdominals and up. Good eggs. How Scoop? Yes. Up to five. Nice. On the way in. Bring knees into your armpit. Keep the tailbone under. Keep the body rounding. Keep the depth of abdominals. Let's call this the last three, two and the last one.
Good. Bring that all the way home now using her arms. Get yourself right back to the box.
Just stretch out to zip up the thighs. Hold and pull back in. Your fingertips are coming to me, staying with me with the fingertips and coming to me and yes, good. Three more. Press back. Good eye line up and last two good. Find those inner thighs come together when you get back there. Now we're adding rotation.
The first one will be to rotate back and straight to the center. Stay with me other side. Good. Now it's going to change. Now you reach the arm through and back and center. Other side. Reach it through and back and now up and over. Up and over. Follow it with your head. Bring it back.
Follow it with your eyes up and over and come back. Good. Hold onto the foot bar. Press your legs out straight and just take a little stretch there. Breathe into your back. You can be v position or parallel for this stretch. Find what works best for you and what your range dictates.
But while you're out there, I'd like you to breathe in just at the base of the Ridge when you get a nice deep breath and allow the back to round.
Press away and come back in. All right, so we're going to do 10 bodies. Upright arms are out and you're trying to keep the symmetry of the pelvis and just work the leg in turnout so it's really deep into the hip joint. And try it. Yes. As you come in, let the knee come back and up to the ceiling. Now, not too much footwork. You simply pressing through the ball of the foot.
Bring it back up. Turning that leg out. Then bend it as you come back in. We've got two more. It starts to quickly come naturally out over in the bed comes under you change. Turn leg back to the toes and bring it in. It's nice coordination for you. And last one, stretch it out. Take it over.
Good. Lao, that lane and bring it up. Turning the leg. Bend it back in. Game for that on the other side. Of course we are. Alright. Turn it around. Find that underneath leg bent on the root. The box. This legs turned out and ease up just on your toes out. Good. Yes. So that's your little just side of the butt off the box.
Try to stay sitting on particularly the sitting bone on the side of the led you're working. Try and still feel some weight into that sitting bone as you go. Good and not too much foot action. That's it.
Good into the side over version. So stretch out with your leg. Work, turn parallel. Bring the heel onto the foot platform, change sides, bring it up, turning the leg out, bend it in. And again, you've got four more. Make the leg work and now that heel and cause you as you can. Take a little Molly. Yes, Ga, you've got it. And up to now as you start to feel familiar with the sequence, you can take a little more lever over the box. Just try and test as far as you can go.
I want this open throat position here. Ribs connected here. So if, does that feel a little much? Yeah. Okay. So you feel where it's the most comfortable, but try to get like a little release of the head back off the end. Legs are staying parallel on the foot. Bar. Arms are up to the ceiling for me. So we're starting with the little arm series. Have palms together or facing each other, not together.
And start with the inhale for an opening. So inhale, reach out. Exhale, bring it back over the body. Now just make sure at the top that your weight of your arms is yes. Down into the box, into the back of the shoulders. Inhale wide. Exhale, come up. Good. And a little stretch on the elbows to come out of the biceps a bit more. Inhale and exhale. Good.
Six more in Hale and exhale, bring it back up. Long arms reach as wide as you can. Let's keep it moving. Exhale to the ceiling. Keep the weight of the upper arms into the box. We've got four more. Just watch the legs. Don't go drifting. Remember the nice and parallel there?
Bring the shoulder down and to bring the arm back. Good one last set. Reach it and bring it back. It goes far as you can. That feels good to you and hold. Now we have a combination. Let's say left arm, back, right arm out to the side. So an opening in a switch.
Hold now. Change the leg yesterday. All right. Might be nearly wine time. Two more each side.
I had to find something for you and stay good. Float one leg at a time. Back Down. Good. And then you can come up. I'll take the arm whites if you pop your arm weights or arms down and then slide yourself up off the box. Yup. Safely. I'll take them. Good and come off the reformer and bring your foot bars back up into your leg and foot work position please. Awesome. No boxes staying.
In this position, I just want you to find where you don't lift the body just yet. That's it. Heads up and shoulders down and bend back in. Good. Now on the way back in, I want armpits down to the box and elbows can be a little lower if that's what you need to keep the Scapula wide. Good. Two more of those. Good and back. Good. Nice choice. Yeah.
Kick to three. Extend and lift. Good. Open the chest. Keep the feet up and press back down. We got one more set and in two three extend. Lift the chest and press back and come back into your bent leg position and hold. Now I want legs as close together as May.
Stay comfortable. I want your heels to stay in and you're going to do the upper body part of that work and press back. Now chest comes up, head comes to your feet. You should feel a lovely opening of the front of the body and press back and bend in. I've got four more. So keep trying to keep the heels into your tailbone. Lift and open. And so we've got double leg kicks, we've got almost rocking position.
Let the head hang. So all the tensions out of the upper body heals down into the floor to you up. Wrap the tailbone under pelvis stacks, spine stacks on top of it. Could you are done. Thank you very much for joining me. Thank you Sarah. Thank you, Jia and enjoy the rest of your day or evening. Thank you.