Stabilizing Mat

Hi. My name is Marimba Gold-Watts, and I'm the owner of articulating Body Inc in New York, New York. I'm also the 2,018 Pilates Anytime winner. And today, we're here to do a mat class. It's gonna be a little bit of a roast. We're gonna start with some familiar exercises, but we're gonna break them down so that we can really pay attention to head and neck mechanics. And then from there, we're gonna work on hip mobility and stability, and then we'll finish it all standing. So let's come on down to your mat.

So first have a seat, and then I want you to take your foot in your hand, and you're gonna grab onto the outer part, the front part of your foot with one hand, and then your forefoot with the other hand. And then I just want you to go ahead and start to spiral your foot and you're really gonna feel like you move your first metatarsal and the ball of your big toe towards you. And at the same time, I want you to spiral your navicular or your mid foot away. So you're really creating Just kind of an easy hip spire a foot spiral. And now go ahead and switch feet.

This is gonna come in handy later on, so we're just sort of prepping it now. And same thing, so you're gonna really feel your first metatarsal, the ball of your big toe, move towards you. And at the same time, you're gonna spiral your arch away. So you're really creating this motion with your foot, almost like you're needing bread. And you can sort of get in between your first and second metatarsals with your fingers. And as you're spiraling your foot, just try and allow those bones to have a little bit of articulation between them so they're not just glued together.

So now you're gonna take your strap, and then I want you to come and lie down on your mat. And then once you're there, you're gonna take the edge of your strap and bring it right onto the front of your femur. So it's gonna be just slightly underneath your kneecap. And then you can relax down. And then all I want you to do is using your your strap and not your hit muscles, I just want you to pull your femur deep into the socket.

So you're really feeling like you're using your arms to pull your femur towards the socket and then just relax that pressure. And then again, same thing. Use your arms to just put pressure on the strap, pull your femur head in towards the socket. And as you're doing that, try and relax the muscles around your hip and then relax. And then do that one more time and just really feel your femur come in towards the socket.

You're just trying to create better congruence on the joint there and then relax and then switch to the other side. And you just want to make sure you're putting it on a place on your knee where it's not sensitive. It should feel fairly good as you pull your knee in, and then relax. And then again, go ahead and pull your femur head in towards the socket, and then relax. And then pull your femur in towards the socket. And now I want you to float that leg up to table top using your arms and not your leg.

And you can just allow your lower leg to be relaxed. And now once it's here, reposition your hands on the strap, and now you're gonna pull deep in towards this towards the mat. Almost as if you're pulling your femur to the back of your hip. And just do that a few times, just really feel your femur sink straight down towards the posterior capsule of the joint. Do that one more time, and then relax, and then go back to the first side and just do that same hip glide again.

Once you're set up, you're just gonna bring your knee in towards you. Let it sit around 90 degrees. And then once you're there, just pull your femur deep into the back of the socket. And then just do that once more and then relax. So now get rid of your strap.

Just put it aside. And then reach both arms up towards the ceiling. Feel your collar bones wide and your shoulder blades wide. And now allow your abdominals to be nice and flat and wide. And without changing anything in your torso, I want you to float both legs up into tabletop, feeling that same motion of your femur heads in towards the hip sockets, and then float your legs right back down without allowing your spine to change. And then again, bring your legs right back up, feel your hips fold, try and maintain your torso, and then bring them right back down.

Keep going like that. And every time you float your legs up to tabletop, I want you to imagine that your femur heads are slipping further in towards the back of your hip sockets. Make sure your abdominals are getting even wider and flatter every time you float your legs up. And then on this next one, you're gonna bring your feet back down towards the mat. Keep the position of your torso and now slide your legs all the way out, feel like your thighs get long, and then bend your knees and slide your legs right back up into tabletop.

And then again, same thing. Feel your lower abdominals nice and wide and flat as you slide your legs out, and then bend your knees right back in, and then float them up. Do that about four more times on your own time. And then just bring your feet right back down to the mat. Bring your arms down, separate your feet sits bone width apart. And now I want you to articulate your hips up and off the mat one vertebra at a time, really feeling your knees reach forward over your feet, and then roll on down through your spine.

And as you're rolling up, I want you to imagine that each vertebra is sort of peeling up off the mat, sort of like you would peel a necklace off of a piece of velvet so that you really have articulation of each vertebra or each bead of your necklace as you roll up and down through your spine. As you're lifting up, feel like your thighs spiral in towards one another without your knees coming together. So you're really gonna feel as you reach your knees forward over your feet that you have equal weight on the ball of the big toe the ball of the baby toe and both sides of your heel. So your feet should feel very even as you reach your knees forward. Now, on your next one, you're just gonna go ahead and pause at the top. And then really make sure you have equal weight on on your feet. Fill your thighs spiral in towards one another and without changing anything in your pelvis, I want you to bring one leg up to tabletop and then replace your foot down.

Bring your other leg up to tabletop, and then replace your foot. Bring your right leg back up to tabletop, hold it there, and now lower your hips down till you're hovering just an inch off the mat. Lift your hips right back up, and then bend your knee, replace your foot. Bring your left leg up to tabletop, pause there, lower your hips down till you're just hovering an inch off the mat, lift your hips right back up, and then bend your knee, replace your foot. Lift your right leg back up again, lower your hips down, lift your hips right back up, extend your right leg up towards the ceiling flex your foot push your heel up to the ceiling, and I want you to see if you can lift your pelvis up without creating more arch in your lower back, and then bend your knee and replace your foot.

Bring your left leg up to tabletop. Lower your hips down till you're just hovering and then chop the mat. Lift your hips right back up, extend your leg up towards the ceiling flex your foot, and now push straight up into the ceiling. And now bend your knee, replace your foot. Bring your right leg back up to tabletop.

Lower your hips down till you're hovering and then choft the mat. Lift your hips right back up. Reach your leg up towards the ceiling flex your foot and push up into the ceiling a little bit further And now without changing anything in your torso, lower your right leg down towards the floor as far as you can go maintaining your pelvis even, don't let it tip, lift it right back up, bend your knee, replace your foot. Bring your left leg up to tabletop, lower your hips down till you're hovering an inch off the mat, lift your hips right back up, extend your leg up towards the ceiling flex your foot and push up a little higher towards the ceiling without changing the arch of your back, lower your leg down towards the floor, maintain your pelvis, don't let it tip, let your leg go into hip extension, lift your leg right back up, bend your knee, replace your foot. Bring your right leg back up to tabletop, lower your hips down, lift your hips right back up, extend your leg up towards the ceiling flex your foot, push up into the ceiling like crazy, lower your leg down towards the floor, maintain the height of your pelvis, and now lift it up so that it's just level with your other thigh. Hold it there, squeeze your right leg in towards your left, you're gonna hold it for five, four, three, two, one, come back to neutral, bend your knee, replace your foot.

Bring your other leg up to tabletop. Lower your hips down, lift your hips right back up, reach your leg up towards the ceiling, flex your foot, push up to the ceiling, lower your leg down towards the floor as low as you can without changing your pelvis. Lift it up so that your thighs are leveled, squeeze your leg in, hold it for five, four, three, two, one, come back to neutral, bend your knee, replace your foot last set, bring your right leg up to tabletop, hold it there, lower your hips down, lift your hips right back up, extend your leg up towards the ceiling flex your foot, push up to the ceiling like crazy, maintain that, lower your leg down as low as you can without arching your lower back, lift it back up so that your thighs are neutral, squeeze in, hold it five, four, three, two, one, let it open out to the side, bring it back in, bend your knee, replace your foot. Bring your left leg up to tabletop, lower your hips down, lift your hips right back up, extend your leg up towards the ceiling flex your foot and push up like crazy, hold it, maintain the height of your pelvis, lower your leg down towards the floor as low as you can. Let your leg float back up so that your legs are neutral, even squeeze your leg and hold it five four three two one, let it open out to the side as far as you can without anything adjusting.

Come right back into the center, bend your knee, replace your foot, and then come all the way down through your spine. So now come on up and you're gonna come and grab your there band. So we've sort of prepped our therabands for, a later exercise. So we have a nice kind of long loop about four inches on the theraband. This is gonna come in handy later. But for now, want you to take your theraband, and you're gonna put it around your smart foot.

So whichever foot you feel like is a little bit more coordinated, everybody has one, is the foot I want you to use. Make sure your toes are in your band, and then come and lie back down on your back. And just bend your knee in towards you. So now we're just gonna mimic bend and stretch on the Cadillac. You can have your left leg bent or your not so smart leg bent, and then I want you to reach your leg straight up towards the ceiling with a flexed foot. And then go ahead and bend your knee and really feel your hip fold, really crease it at the socket, and then press right back up.

And now this is not a hamstring stretch. So you wanna really feel as if you're creating more articulation in your pelvis than going for a long hamstring stretch. So those of you guys who are flexible make sure you're not over 90 degrees. If your hamstrings tend to be tighter and this is hard, then make sure you grab a heavier weight caravan and that will take some of the tension off holding your leg up there. Now in this next one, I want you to push up through the ball of your foot and point your toes at the top.

And then flex your foot and bend your knee in towards you. And then go ahead and push up and point and then flex and bend. Now, keep going like this, and I want you to see if you can articulate the timing of your foot so that your knee straightens as your foot fully points and then your knee bends as your foot fully flexes. And I want you to feel as you go through this motion as if your foot is pushing up into a giant jar of almond butter. And so it's going to be really smooth, deliberate, and thick movement.

And do that once more, and then relax, and then switch sides. So now go for your less smart foot. So now I'd had the opportunity to learn a little bit more. And then I just want you to fold your hip in towards you, and then go ahead and reach your leg straight up towards the ceiling. And then again, really focus on folding.

If you find that folding in parallel is not super comfortable, you can allow your leg to turn out very slightly to wherever you feel like you have the most ease in your hip joint. Now, in this next one, go ahead and add the foot in, and as you press up towards the ceiling, you're going to point your foot, and then flex and bend. Make sure you're really keeping tension on the band as you push up so that it sort of mimics the sensation of being on the Cadillac and going into bend and stretch. Go for two more of these, and then relax all the way down, and then take your foot out of there. So now, come on up, and you're gonna take your deflated ball.

And now we're gonna do a variation of coordination with your deflated ball. So take your ball and you're gonna put it right behind the base of your shoulder blades. And then once you're there, you can interlace your hands behind your head and just extend back. And just take a moment to allow your chest to open, stretch your legs long on the mat. And then on your exhale, I want you to swing your bottom rib down into the mat and start to nod and curl your head and shoulders.

And then come all the way back down. And again, same thing nod and curl your head and shoulders. And then come all the way back down. Now nod and curl your head and shoulders, pause there. Fill your ribcage sink a little bit deeper into the mat. And now go ahead and take your right leg and you're just gonna slide it in towards you and then float it up to tabletop and then bring your foot back down and extend it out. And then switch sides, bring your other leg up.

As your leg floats up into tabletop, feel your femur come deeper into the socket and then slide it down and extend. Do that one more time each side, slide your leg in, float it up. You can let your lower leg relax, so it doesn't have to be a classical tabletop. And then slide your other leg come back up, and then slide it all the way back out and relax all the way back. Go ahead nod and curl your head and shoulders to come on up.

Pause there, feel your shoulder blades slide down your back, and now go ahead and bend one knee, slide your leg up to tabletop, hold it there, let your other leg come right up to tabletop to meet it. And then foot one leg all the way down and out. And then the other leg all the way down and out. Stay up there, switch legs, bring your other leg up to tabletop, and then foot your other leg up to meet it. And then slide one leg down and out, and then the other leg down and out, and then relax.

Go ahead nod and curl your head and shoulders to come right back up, sink your ribs into the ball, bend one knee, slide your leg up to tabletop. Bring your other leg up to meet it. Slide one leg down and out. And then the other leg down and out. Switch side, slide one leg up.

And then the other leg up, bring one leg down and out, and then the other leg down and out and relax all the way back and take a moment. Exhale nod and curl your head and shoulders to come on up, swing your ribs into the ball, bend both knees in towards you. Keep your feet on the mat for a moment, extend your legs, your arms out so they're in line with your ears. And now on your exhale, you're gonna circle your arms out and around and straighten your legs. And then again, bend your knees, bring your arms overhead, exhale circle and curl up a little bit higher. And then go ahead, bend your knees, bring them up, exhale circle and bring them a little bit higher.

Bend your knees bring them up this time, float them slightly off the mat, and then bring your legs down circle, curl up a little bit higher. And again, bend your knees, reach up, float them off, and then exhale circle curl up a little bit higher. Last time, go ahead, bend your knees, float your legs up. And an exhale circle curl up a little bit higher, and then relax all the way down. And just take a moment.

So now come on up, and you're gonna come and turn around and lie face down. This time your deflated ball is coming just right underneath your rib cage. You're gonna bring it just to the top of your chest there and then bring your hands down on the mat. And now from here, start to extend your upper chest up with your collar bones wide, your shoulder blades wide. And I want you to feel like your collar bones roll up and back as you lift up, and then just let your body come all the way back down.

And again, start to extend your chest, feel almost as if you're pushing the ball out from underneath you as you come up into that arch. So it's really gonna feel like an upper back arch more than anything else, and then come right back down. And then one more time, go ahead and lift up. Now stay there. This time, float your hands off and hold it. And then relax all the way back down.

Send your chest up, lift up, feel the shoulders wide, the collarbone's wide, lift the hands off. Now bring your big toes together, keep them parallel, lift your legs off. And then relax everything down. Roll the shoulders back, keep the collar bones wide, lift your hands off, and then keep your big toes together, lift your legs off. And then come right back down.

One more time, roll the shoulders back, feel your upper chest really lift your collar bones wide, your shoulder blades wide, float your hands off, float your legs off. Hold that. Keep lengthening the back of the neck and reaching through the crown of your head and then relax everything back down. So now come back up. You're gonna get rid of a ball, and I want you to lie back down on your mat.

Bring your fingertips just to underneath your neck for a moment, and I want you to feel your vertebra on your neck with your fingertips sort of like you're playing the piano. And now in this position, bring your chin towards the front of your throat. And then let everything relax. And then again, I just want you to nod your chin. Almost think of rocking your skull on your occipital condyles, and then relax.

Now do that one more time, nod your chin towards the front of your throat, hold it there, and then lift your head just one inch off. And then relax. This is just to activate the anterior and neck muscles a little bit. And then again, bring your chin towards the front of your throat. Feel your vertebrae come down towards your fingertips. Hold that and then lift one inch off. And then relax.

This next time, feel your chin come towards the front of your throat, lift your head one inch off, and now continue to nod and curl your head and shoulders to come on up into a full curve, really feeling as if your body is one nice long, even c curve. And then relax all the way back down. So now you're gonna grab onto the edges of your mat. You're gonna hold them with your elbows slightly up. I'm gonna interlace my hands behind my head and now take a moment, find that same chin to throat sensation knot and curl your head and shoulders and pull your mat up and over your head sort of like you're pulling on a giant hood.

And now hang out there, see if you can look at your abdominals, make them even wider and flatter, and now deepen the curve of your upper back by pulling up and over a little bit more. Drop your shoulder blades down your back. Stay there. Push your bottom rib into the mat to curl up a little bit higher. Hold that. Look at your lower abdominals. Pull your lower abdominals towards your spine a little bit more without compressing your spine, and then relax all the way back down.

And again, chin to throat, start to nod and curl your head and shoulders, pull your mat up and over your head, deepen your rib cage into the mat, curl up and over a little bit more, check out your lower abdominals, make sure they're wider and flatter Gold-Watts, and now curl up an inch higher by really swinging your bottom ribbon to the mat a little bit more. Go up a little bit higher, and then relax all the way back down. XL nod and curl your head and shoulders to come on up, pull the mat up and over, Feel that mat kind of swing over your head, so it really feels like you're pulling on a giant hood, deepen your rib cage a little bit more, pull your lower abdominals in a little deeper. And now deepen your rib cage a little bit more swinging into the mat, pull your lower abdominals in a little bit deeper. And now deepen a little bit more, hang out right there, bring one leg up to tabletop, bring your other leg up to meet it.

Deep in a little bit more. Pull the mat up and over your head extend your right leg out. And then bend your knee right back in and then send your left leg out and come right back in. Send your right leg back out again and then bend it in. Send your left leg out and then bend it in.

Send your right leg out. Hold it there. Lower your leg down towards the floor slowly. Bend your knee right back in. Extend your left leg out, lower down towards the floor slowly, bend it right back in, bring both feet down, relax your head and shoulders. Last time, go ahead nod and curl your head and shoulders, pull the mat up and over your head to create even more upper thoracic flexion, hang out there, feel the back of your neck long, bring your right leg up to tabletop, bring your left leg up to meet it, hold it there, extend your right leg back out again, lower down towards the floor.

Bend your knee in. Extend your left leg out. Lower down. Bend your knee in. Go back to the right leg.

Lower down. Bend your knee in. Extend the left leg out. Lower down. Bend your knee in, bring both feet down, and then relax.

So now you're gonna come back around, and then I want you to come and set yourself up so that your heads are in towards the center. You're gonna come down into your forearms. And now once you're there, feel that same wide collarbone sensation, wide shoulder blades. And then I want you to bend your knees so that you're in a nice long kneeling plank and just lift your pelvis up off the mat. So now hang out there in this position.

And as you're here, I want you to imagine that your shoulder blades and your collar buns are simultaneously widening, and you're just gonna hold this for a moment. Really make sure you're burying the bottom tips of your shoulder blades in your rib cage. Fill your sternum reach up and forward. Pull your lower abdominals up and away from the mat, and then relax. That'll just take a second.

And then again, let your collar bones go wide, let your shoulder blades go wide, lift your hips up away from the mat, pull your lower abdominals up like crazy. And now this time I want you to tuck your toes under. And then straighten your legs so that you're in a nice long plank position and just hold it. Keep pulling your lower abdominals up off the mat, and then bend your knees and come all the way back down. And just take a moment.

Go ahead broaden your collar bones, broaden your shoulder blades, bury the bottom tips of your shoulder blades on your rib cage, lift your hips up. Hang out there, tuck your toes under. Extend your legs out. And now without changing anything in your torso point one foot back behind you for a leg pull front and then bring your foot back down and switch and switch. And switch and switch and switch and switch last one switch and then relax all the way back down and take a moment.

Last set, you're gonna come back up fill your collar bones wide. Fill your shoulder blades wide. Berry the bottom tips of your shoulder blades. Tuck your toes under. Right away, you're gonna lift up into a forearm plank.

Now hang out here and then reach your sits bones back and you're gonna pike your body up towards the ceiling, and then come right back down. And then again, go ahead and lift your hips up, really reach your sit bones back towards your feet, and then come right back down. Third time's a charm. This one is thanks to my teacher, Christine Wright. And now you're gonna straighten your elbows simultaneously push up, bend your elbows, and then come right back.

And again, reach your sits bones back, simultaneously straighten your arms, bend your elbows, and then come right back down. Last time, reach up, and then straighten your elbows, bend your elbows, come all the way back down, and then relax. So now you're gonna come and face me and I want you to lie with your left side down on the mat. And then just support your head with your bottom arm, straighten your top leg out and make sure there's space underneath your bottom side. And now from here, I just want you to bring your top hand on your hip so that you're really stacked up.

And now you're gonna press your foot straight down into the mat, and we're just gonna hold it. And really press down as far as as hard as you can. Let your bottom knee stay bent. And then lift your leg up so that it's level with your hip. Now imagine you're on a conveyor belt, reach your whole hip away maintain that reach, turn your leg out, a mat to parallel, and then lower your leg down towards the floor. Stay here. Press down towards the mat.

Hold it. Lift your leg right back up, reach your foot away like you're on a conveyor belt, turn out, come back to parallel, and then go ahead press straight down. Hold it. Lift right back up. Make sure your leg is right in line with your body.

Reach your leg away. Stay there. Turn out. Come back to parallel. One more time. Go ahead and press down and hold it. Lift your leg up, slide your leg away like you're on a conveyor belt, turn out, come back to parallel, and now bend both knees, you're going to bring both feet up towards the ceiling, hold your top foot where your bottom foot where it is and then lift your top knee up towards the ceiling.

We're going for eight of these. Make sure you're not moving your pelvis forward or back. You're really maintaining your hips stacked. Do one more. And then lower your legs down towards the floor.

Flex your knee at 90 degrees and then flex that same hip at 90 degrees. Flex your foot. Make sure there's space or air underneath your bottom waist. And now from here you're just gonna lift your whole leg up towards the ceiling sort of like you're opening a book. Now the fight here is to make sure you're not rocking back in your pelvis so really make sure your pelvis is staying stacked up. And then lift her right back up, and then come right back down.

Do that three more times. On this next one lift up and then continue to allow your leg to circle all the way back behind you till you can't extend anymore and then brush it straight through the front. Try to have minimal adjustment in your torso as you rotate. Do two more like this. Last one. And then relax. Okay.

Go ahead and turn around to the other side. So now you're gonna bend your bottom knee straighten your top leg out, and then I just want you to press straight down into the floor and hold it. And now lift your leg up, slide your leg away like you're on a conveyor belt, turn your leg out, and then come back to parallel. And then again, go ahead and press straight down and really dig into the floor. And then lift your leg right back up, slide it out like you're on a conveyor belt, maintain your bottom rib on the floor as you slide, rotate to turn out, and then come back to parallel.

And then again, go ahead and press down and hold it. Lift your leg up, slide it away, turn out, parallel, and then press down and hold it. Lift your leg up, slide it away, turn out, come back to parallel, and now bend both knees, stack your hips back up, bring your feet up towards the ceiling. Hold your bottom leg where it is, and then clamshell up towards the ceiling. We're going for eight.

Try to minimize movement in your lower back and your pelvis as you rotate. Do one more? And then relax your legs all the way back down. So now flex your knee at 90 degrees, flex your hip at 90 degrees, and then bring your leg forward. Make sure that you're not collapsing into that bottom side, but you're really lifted out of that bottom side. And then from here, go ahead and lift your leg up towards the ceiling.

And then come right back down. And again, try not to allow your body to rock back. If you want, you can put your hand on your sacrum just to make sure that's not happening. Go for two more. It almost feels like opening a book.

And this last one, you're gonna lift up and now start to circle all the way back and around. Twice more. And then relax. So now let's stay on this side, and then I want you to come up onto your forearm, bring your elbow just a few inches in front of your shoulder joint. And then all I want you to do is just sort of collapse into your bottom ribs for a second and then you can use your bottom arm to or your top arm to just adjust your rib cage and lift yourself up.

As you do, make sure you're not pushing back, but you're gonna really maintain your shoulder stacked over your bottom elbow. And then go ahead and sink back down, and then lift right back up. Do that one more time, sink back down, and then establish your rib cage, hold it there, lift your hips up and off the mat. And then keep your shoulder exactly where it is, lower your body down towards the floor, and then lift your hips right back up. Make sure you're not rotating in your top shoulder as you're here, and then lower back down towards the floor.

Lift right back up. Now stay here. This time you're gonna extend your top leg out, and I want you to press down into the mat. Hold it there, and now lift your leg up. And then again, go ahead and press down into the mat, hold it. Make sure your ribs aren't flaring. Lift your leg up.

Next time, go ahead, press down. Hold it. Keep pressing. Keep pressing a little bit longer, lift your leg right back up. And then lower your legs back down. Lower your hips down. Good.

Let's come back to the other side. I'll do that one more time. Set yourself up so that your elbow is just slightly in front of your shoulder. And then I just want you to sink down into your bottom ribs, and then you can lift your ribs up and away from that bottom side. And then again, go ahead and sink down, and then lift right back up.

Make sure your elbow is directly underneath your shoulder. And then again, go ahead and sink down. And then lift right back up, hold it there, and then go ahead and lift your hips up and off the mat, and come right back down, and then lift up. And come right back down. One more time lift up.

Keep them there, and now extend your top leg out. You're gonna press down into the mat, hold it. And then lift your leg up. And again, go ahead and press down and hold it. Make sure you're not rotating, and then lift back up. Last time, go ahead and press down.

Hold it. I know it's a roast. Keep pressing. Keep pressing. You got it. And then left right back up. And then lower your leg back down and come all the way back down.

So now your loop is gonna come in handy. So you're gonna take your thorough man, come on up to stand, And so we've we've made sort of a a photo gizmo here. So you have a little loop around four to five inches, and I want you to take your thera band and you're gonna put both of your big toes inside your thera band. And then you can just let the tail go. That's it. Now, from here, go ahead and come into a little Pilates first position, and I just want you to feel rotation through your hips.

Make sure now here's the foot spiral again. So now you're gonna make sure there's equal weight on the ball of the big toe, the ball of the baby toe and the outer part of the heel so that your arch is really lifted. And now from here, spiral your femurs out and around. Now, hold this position, stack your rib cage up, and then I just want you to bend your knees into a little baby plie, and then stretch your legs up, and then releve from here. And then slowly lower.

We're gonna go for eight of these on your own time. Your goal as you lift up into your relevance to make sure that your ribcage doesn't either splay forward or move back in space, but you're gonna really gonna try and maintain your ribcage stacked directly over your pelvis, which is gonna be stacked directly over your knees, which will be stacked directly over your feet. Keep reestablishing that sensation of rotating spiraling your feet into the floor as you move through your range. And do one more like this. So now come on down, take your little togizmo away.

Now that you have the sensation of spiral through your feet, I want you to come and stand on your smart leg in parallel. Make sure your pelvis is level and you're just gonna step up onto that leg. Now, all I want you to do in this position is bend your knee and really feel your hip fold without your torso moving forward. Keep that. Rotate your body away. And then stand right back up.

And then bend your knee, maintain your level pelvis, rotate towards your standing leg, and then stack right back up. And again, bend rotate away, and then stretch, and bend, rotate towards, and stretch. And again, Do that once more. Really try and keep your knees over the webbing between your first and sorry, your second and third toes. As you straighten then plie, and then switch sides.

It's now come to your less smart foot, but it should be a little smarter now that you've organized. And then keep your pelvis nice level come to your standing leg and then go ahead and bend your knee. Now, really think of space holding the knee as you rotate away. So it's not gonna move forward or back in space and then straighten up, make sure your rib cage is staying stacked over your pelvis. And then come back to parallel, and then stretch. And again. If you're feeling hardcore, you can do this on a wobbly surface. For extra fun.

Do one more. And then just come and stand on two feet. Fill the ball of your big toe, the ball of your baby toe, the outer part of your heel. Fill your femur heads just right stacked up in line with your feet. And then stack your rib cage up.

And you guys are cooked. Good work. Thank you.