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Merry Christmas. Yay. It's that time again. Merry Christmas everyone. Here's the Christmas Mat class for you. We've got some wonderful little elves in the house to play with. All my favorite little elves are here and your year, so let's have fun.
We were just having a conversation and we were curious about, um,
Seated Flexion and Extension
Open your eyes in here and exhale as we around the spy.Let go of the legs. Reach the arms for it. Now, if that's not not good for you, hold on to your legs. Do what you need to do. We're going to come down to the small of the back. We're going to inhale and raise the arms. If possible, open the arms, reach them forward and roll all the way. Lifting the back, lifting the arms around the spine. Reach the arms forward as you continue to XL, go back.
Roll Back w/ Arms Circling
If you're a person who needs a little help, this would be a good time to grab onto the thighs. You could continue to hold the thighs as an option or you can raise your arms, open your arms, reach them back forward, hold or not
Roll Back w/ Rotation
If we knew that we only had to do three of a thing, could we make it through? I think we can come into the center. Inhale. Exhale, Roll Baca. Lift the body, get a little lighter every time you go into that back extension, round your spine, reach forward and roll back.
Roll Back w/ Leg Lifts
I just had like this fear that I was going to fall off the back. Very strange. One more.
Roll Back w/ Toe Taps
And then we get into the ease of the upward position. Roll back. We're gonna exchange legs, but one's gonna pass the other by. So one goes up and now we go. Change change two, two, three, three, both legs in the air, hands on the back of the size.Use your arms and your abs to curl up and go back and cruel, ah, and go back. So sometimes utilizing, for me anyway, the strength of the arms just to maximize a difficult position is very useful. We'll do two more. Lifting up and down and lifting up and down. Take one leg down, then the other. Scoot your pelvis to your feet, preparing for some bridging and the head comes down onto the mat.
Chest Lift w/ Legs Lifted
Inhale here. Exhale, peel the hipsa standing into the feet and work very hard to keep my Christmas tree out in my head, but it's not going to be easy. And exhale, rolling down, feeling the chest soften. Melt into the mat underneath us. Feel this stretch through the arms, reaching through towards the heels as the heels pull back and reach for the fingertips. Inhale at the pelvis. Exhale, the lower spine flattens. The weight transfers into the legs, the arms become heavy. The back of the head becomes heavy. Inhale and exhale as you articulately placing one bone at a time into the mat, finishing as the pelvis drops in hand and excess standing in the feed articulating the spine. Ah, and inhale and exhale as we peel down through the spine, peel down through the spine. We're going to do one more. Inhale and exhale as we lift. Huh? I'm gonna stay lifted.
Bridge
Stand on the right. They lift the left like Ah, and touch and lift up and touch. Feel the heaviness in the center of the body, but that the leg itself is light. And on one more. Lift up lower and lift the pelvis five and press up down. Press up to down. Press up three, five times here for one more time. Five. Now roll the spine down, allowing the pelvis to land and roll the spine. Ah, and roll the spine down and roll the spine up. And one more time.
Bridge w/ Single Leg Toe Tap
Roll the spine down and roll the spine up. Now once you're at the top, take that leg up straight. And as you roll your spine back down into the mat, I want you to bring that leg in, in, in, in, in towards your body. As the pelvis goes down, carry on with that straight leg down into the mat. Lift the leg up. That still bent.
Bridge w/ Single Leg Lower lift
Hold the outside of that thigh and twist.
Single Leg Bridge
Sir, can you feel that sense of lifting it from behind the belly button? Here's our last one and now we take the pelvis down and lift the pelvis. Press back with the arms. Take the pelvis down and lift the pole. This, take the pelvis down and lift the pelvis. We'll have two more here. Down and up, down and up.
Spinal Twist Stretch
Stretch that bent leg towards straight. Bring it towards the body. As you start stretching the body down into the mat. And then as the pelvis comes down, carry on with that straight leg into the mat. Lift the leg that's still been.
Bridge w/ Single Leg Toe Tap
Hold onto it with the opposite hand and bring the knee across the body. Breathing into this stretch. Come back into the center. Okay. Bring the other leg up to meet that leg. Bring your arms out to the side and to a t shape or into a low v shape. And now inhale into the spine. Twist, bringing the knees towards me and center. Yeah. As the knees go the other way, we pull back against the weight of the legs into the spine.
Bridge w/ Single Leg Lower lift
With the abdominals. Exhale to come. Center in Jose. Go over access. We pull through center. So can we find a combination of ease and also efficiency. XL, censure of connection,
Spinal Twist Stretch
Supine Spine Twist
We're going to deepen into that position. We're going to let go, stick the feed into the mat, reach the arms up and back. Bring them behind the head and lay the spine back down again. Inhale, exhale, head and chest. Come up. Inhale hands. Find the backs of the thighs cruel up.
Chest Lift w/ Arms Circling
Let go. Reach up and back. Hands come and lay down. I like to press my legs together and also press my legs into the ground at the same time as I'm pressing down, I'm also thinking about trying to lift my leg so it's a complicated amount of different energies, but it works. Let go where each up and back. Hands come back behind the head and then we'll go down.We go one more time. Staying up at the top, exhale to lift in Hilton. Find the thighs, hands come back and we're going to turn towards me. Exhale and into the center and the other I say, are you having a cram and center? Syrah is having a Christmas cramp and center, Cross and center. Two more to each side. Lift up as you go over and center. I hope no one else gets cramps for Christmas.
Chest Lift w/ Rotation
Then two last one. Rotate, center and rotate and center. Hold yourself in center. Stretch your arms forward. Thing is thrown off my center of gravity. Lift one leg. So it's come to my attention that I don't oftentimes teach the a hundred lifts the other leg. So guess what for Christmas, my gift to you all, we're going to reach down and back.
Hundred
And two you candy is the a hundred. Lifts the head and chest. Reach forward. Stretch the legs out and inhale two, three, four, five and [inaudible] and into three, four, five an hour and into three, four, five an hour. Deep breaths. This time as we exhale, we're going up then the knees and curling up a little higher and stretch out. Two, three, four, five. Exhale into three. Four.Inhale out. Two, three, four, five. Exhale into three, four, five, two more. One more. Now hold the back of the size. This is a gift from my friend Sarah. We're gonna push the fas into the hands. We're going to get rocking, get rocky, get rocking, and we're going to rock ourself up to the top. From there, let the legs stretch out. You're welcome Sarah.
Spine Twist
Sitting up nice and tall. Let's do hands behind the head, giving ourselves some pressure against the hands at the back of the head and then we'll just do a double twist sort towards me. So here we go. We go pull, pull center and pull. Pull Center. I like to feel that I'm pulling my spine up by pulling up on the back of my school. Pull, pull, center, pull, pull, center lifting as the rotate and lifting. As you rotate. So now we're going to turn towards me. Now flex the spine, round the spine and take the same side. Elbow outside the same side leg.
Saw Variation
Build the spine back up to sit up tall and come to center. Inhale as we rotate. Exhale, same side. Although what I mean by that, as I'm not crossing the body, I'm taking my left elbow to my left knee and we're rolling up and center and twist. And it doesn't matter if you're on the right or the left, but I'm going right elbow outside of the right knee and rolling and finding center. So not attempting to cross the body, just bending to the same side. That's it. Lifting a feeling joyful, and one more tee. Each side over
Rolling Like A Ball
Go a little deeper still simply to pick the feet up. And now we rock back. Oh No, I lost my treeSo now what we're gonna do is we're gonna take the hands to the knees and push your knees into your hands and your hands into your knees. And we're going to slowly take the body down to the mat, bring the knees over the pelvis, activate the arms, getting nice and deep in your curl. And then reach out and circle and recheck and circle in here. Feel the expansion. That's the stretch in that position. And then the connection and contraction that happens as you press your arms through space as you pull your knees in towards your chest for more out, in, back, in and out.
Double Leg Stretch
And back in one more. When he pushed the hands into the knees and knees into the hands come up the way we came down. Oh, it's a little difficult, especially with all the Christmas cookies. Take the right leg out straight. Bring the left knee into your body, underneath your hands. Push your knee into your hands. Reach that rightly way away from you. Super Straight. Roll down onto your back.
Single Leg Stretch
Control, control, control. Finding your single leg, stretch position and change. Five, pushing down with the arms, pushing forward with the knee. Three, three, two. Last time we come back to the right knee. We come up. Sometimes a little rocking action can be your friend here and it's totally allowed. Let go if you want or hold on if you want. Change legs again,
Criss Cross
Here we go. Rolling back, back, back. Hands come back. And we criss cross fat 15 up as you go. Over four wringing out the spine to last one. Right knee and left leg. Stray. Roll that up. Oh, well I'm not gonna make it. I made it both knees in.
Roll down. Yes. Yes. Roll down as the head comes down. Stretch the legs out. Long. Lift the legs up. Exhale, roll over. Flex and separate the legs. Roll down through the spine, pushing the heels away, pushing the heels away. Point the feet.
Roll Over
Take the legs down together to touch and lift and rollover. Flex and separate and Rodin and reach down. Let's do three more left. Roll over, staying lifted through the spine, staying deeply engaged through the abdominals and go down using them arms to help de celebrate the lowering of the pelvis down and together. Go the legs. Lift him up. Exhale over flex and separate and good. Yeah, point down together. Touch, lift up. Exhale over flex. Separate. Roll down. Keep the legs apart.We're going to roll the spine down. We're going to lift the head up in a point. The fear in oral law. Oh yes. Take the legs, lift the spine, and let's open leg rocker. Rocking back. Well, Lena and her rocking back and, oh, lifting a and rocking back.
Open Leg Rocker
Spine Stretch Forward
I like to play with pushing the legs forward as I pull back with my abdominals to stack the spine and sit tall.
Spine Stretch Forward w/ Rotation
Exhale to roll down, pulling back in opposition with the center of the body. Lift back up and come to center in how rotate lifting tall. Exhale, chair around. Inhale to lift up, stacking up upright through the spine and come center. And inhale to rotate. Exhale to reach through.
Inhale, come back up. Exhale, find center from center. Go straight down.
Spine Stretch Forward to Flat Back
I'll take it back down. Roll all the way up and lift the arms overhead, bringing the spine up with you. Turn towards me. Split the arms, reach one arm forward, one arm back. Now sending the arms in opposite directions. When goes to next year, one goes to last year, reach up and center and you can take your energy in the direction that you want to go. Do you want to go forward into next year or backward until last year. I know where I want to go and center and it ain't backwards or reach out, but there is that energy right there is that backward reaching and up and center and twist and I
Saw
And I'm like pulling on my head so much. It's just letting the weight of my hand against the back of my head, give my upper back and neck a little bit of a stretch. And then we're going to take the hands away from the hand
Kneeling Side Stretch
They can be a little bit wider than your hips. We're going to take the arms out to the sides, lifting the spine, making sure the pelvis is right underneath the shoulders. We're going to go, let's all go towards the ocean, towards the ocean and take that top arm, reach it up overhead, bring the bottom arm into the thigh, push into their thigh, reach, find a stretch. Let the body come back easily. From there in has he reached over towards the other direction? Reaching out.And if you don't have a notion to reach for a reach for our ocean and a retail over and uh, maybe you have something better. Maybe you have snow, big snowy, something somewhere. That would be fun. Fine Christmas. And now we're going to go over towards the ocean again. We're going to lift the leg. You're gonna take the hand a hand by in the head. Leg comes out to the side and we're going to go down and down and down.
Lower Lift
Waking up those hips. Two more. Last one. Hold it. Uptake it forward. Bring it back fo. Bring it back. Three more. Keep it high and back. Two more. Forward and back. Last time, forward and back. Take it down.
Forward and Back
Lift up and front up. Ben. Back up and front up and back. Three more. Up in front. Up in back. Two more up in front at bend back one more. Up in front. Up and back. Keep it at the back of you.
Up and Over
Let it slide away. Take the arm up, stretch out, maybe lean into the chest, a little. Open the chest. Come back at step. Just to the side of you with that leg. Take the other leg underneath it. We're going to side bend. Hold onto your hats. Ladies.
Side Bend
Come back and Ben and reach out and Oh,
Child's Pose Stretch
And then when you're ready, make way back up onto your knees. Get organized with go the other way. So we'll start by reaching. Oh, away from the ocean. Arm comes down. This arm's gonna reach. This time we're going to add a little twist. So bending forward, reaching forward, come back and lift up, and then the other way, inhale and exhale. Inhale, come back. Exhale, lift up. Let's do that one more time to each side.
Kneeling Side Stretch
Inhale and exhale and inhale and exhale. Breathing. Have you had any time to breathe yet? This Christmas and back and now we go over to the side. The leg comes up, it's stretches out. We take the hand behind the head and we take the leg down and up.
Lower Lift
Down if not just from the hip, but from the Torsa last too. One more whole. The lay got, take it to the front and to the back, into the front and the back. Three more forward. Keeping the center of the body can take two and one. Now we dropped it down, up front, down and back. Up to the front. Up to the back.
Forward and Back
Head continues to press into the hands. We have two more. One more at a go front. Keep it to the back. Let it go down towards the floor. Let it slide away from you. Do whatever feels good.
Up and Over
Side Bend
Exhale over. Inhale back. Exhale down. Inhale, exhale over. Inhale back. I think this is where we dropped the leg. Press the hips forward. Lift the leg up, bend the knee. As it comes down to the mat, we sit back into that hip for a stretch of a couple of breaths in joy.
Child's Pose Stretch
You're welcome. Lift the hips on. Find your up, stretch.
Push-Ups
One, two, and three. Hips lift. Find that nice long elongation of the spine. Lift the heels rural through the spine. Point the right foot. Lift the right, like up and down. Five, up and down. Four, three, two.
Front Support
One leg goes down. You know what to do. Three push ups or grow is just hold your plank, Murray caressed and then we lift the hips, press the heels through.
Push-Ups
Two more to each side.
Front Support
Take a stretch.
Push-Ups
There's a single arm push up as a bonus and we come up to center and we go other way. Laying down onto the outside of that arm.
Plank w/ Knee to Opposite Shoulder
A community of Christmas revelers so we're going to bring the arms down next to the body, energizing through the lungs, sliding the elbows down towards the knees to reach up and forward in the spine, letting the body lift and length and focusing with the majority of our energy into our upper back. And then Ilan Gaye back down and sliding the upper arms back, reaching out and forward with that out and forward with the sternum dominoes or lifting, feeling that nice connection to the upper back and really three more like that gliding backward, gliding in the Scapula, paying attention to the arm that you know is not your dominant side. And then releasing back down last two times. Reaching out and out and one my time reaching out and up.
Push-Ups
Staying where you know that you can maintain your position without the help of your arms. Stretch your arms overhead. Float your legs up off the floor. Oppositional arm and leg reaches. Here's our pace. We inhale two, three, four, five and exhale and inhale, two, three, four, five and exhale and inhale, two, three, four, five and exhale and two more breaths cycles. Exhale. One more breath. Sika. Exhale. Hold your body. Reach your arms around behind you.
Shoulder Stretch
Interlock your fingers. Turn your head to face, the ocean kick or two. Three. Stretch the arms. Stretch the chest. Open the heart. It's Christmas and swear to one, two 30 ad open and switch. One, two, three and oh, penance.
Swan
Joyful with each repetition. Pause here. Hands. Come to the mat, legs come down. Use your arms to help you on. Sit back towards your feet, keeping your arms well out in front of you.
Swimming
Bring the weight of your body over your arms. Let the pelvis drop through. Open the chest, lift up. Inhale, push into your hands in your knees. Draw back with the center of your body and Exhale, sitting back. Just hover just to hover like a bunny rabbit.
Double Leg Kick
Getting ready to jump. And then we will roll through the spine. Draw the hips, lift the chest, lift the eyes, push into the hands. Articulate the spine to sit back. Let's do that one more time. Roll. Sorry. It's an empathetic giggle.
Child's Pose Stretch
Left up and round back through. Once you arrived back down onto your feet, allow yourself to rest once again, down onto your heels. Organizing a stretch with your arms. Maybe pushing with the hands to get the pelvis to going deeper with the to the hips or maybe reaching back for the feet. Using the arms to help pull the pelvis towards the feet. And then we're going to roll up through the spine onto our knees.
Child's Pose to Upward Dog
You're gonna let the arms come up, reaching up overhead, open the arms as though you are going to embrace the whole world. And then around far sitting back towards the fee, and then I go down lifter. It kind of feels like we're contracting, doesn't it? We want to hug. We're not contracting. We're hugging, hugging the whole world and lifter and Oh, and hug the whole world. Sarah, pay attention and lift, uh, and open the arms finishing class with an open heart ready to take on the holidays. Thank you for being here with me. Thank you for being here with us. Merry Christmas.Slow Burn: Holiday Classes
Mention
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Meredith Rogers (Teacher) |
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Marissa |
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Natasa Jurisa |
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Lacey |
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Monika H |
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Madeline B |
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Kerry H |
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Katia B |
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Cigdem A |
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Margie N |
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Pascale Perez |
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Cat W |
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Sharon O |
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Valerie B |
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Julie M |
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Nicola F |
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Lina S |
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Maria S |
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Anna L |
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Crissy L |
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Julia L |
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Melissa S |
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Maryam |
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Carina H |
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Laurie C |
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AnnS |
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Connie M |
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Jennifer F |
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Kirsten M |
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Galina G |
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Joni N |
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Lisette-Anne V |
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Jo D |
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Rachel |
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