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Thank you for being here. If you're watching this right now, then we've made it to the new year. Last year was a doozy. There was tragedy and then there was so many blessings. So going forward, that's all counts are blessings and move our bodies.
I'm gonna just hold us still for a moment and ask that you bring your intention and energy inwards. Notice where you are in this moment. Maybe take note of where you
Partial Roll Back w/Arm Variations
Drawing the abdominals in, making a long rounded shapes, or I think of lifting as I am round Dave, will he long Aden even as I'm rounding and then in his field, the back, just rebound. Just respond. Come back up right in here. Exhale, drawing the attention backwards through the abdominals, back through the lower part of the spine and in here, lengthening and lifting. We'll do about one more like that. Excellent. So you round back the things that I think about going forward every time I make it to a new year is ease, ease of life, ease of sensation, ease of movement, exhale, round the spine, and those are life thoughts, not just movement thoughts. Let's roll all the way down. Letting the hands slide the outsides of the thighs.
It's just a creation of sensation. XL Curl back up and as you curl back up, pull the feet back. So we do forward and back energy with the lower half of the body as we do forward and back energy with the spine. Rounding down.
So aren't we always doing forward and back energy in our lives.
Creating a circle. One more time on each side. Up. Open. Circle through. Open circle through in hand.
Then Rola.
Bridge
Arms come down in here and lifting the hips. Press down with the arms. Press down with the back of the head. Press Down with the fee. Reach your arms back. Maybe we reach for what we want as a respond. Falls down into the mat.Landing lightly. The arms come down. They press down. We do. Two more exhale to lift up. Feeling the weight of the body in the earth, the weight of the sheet, the arms lightly floating as the spine rolls down and bring the arms down last time. Exhale, left. Inhale, pause. Reach the arms back. Exhale, peel down, peel down, peel down, peel down. Bring me arms around to the sides, holding onto the mat.
If you have a a rectangular mount like me or just out to the sides. Inhale spine to a supine and exhale coming back to center. So then the spine twist supine. We take both knees to one side, keeping them exactly side by side. We draw deeper through the abdominals to come back into the center inhales we rotate to the other side and exhale slowly pull back through center of the body coming back to center. Inhale over to the first side. Excellent calming back through center.
Spinal Twist
So how much can we bring our awareness inwards into the center of the body to power that side to side movement of the hips from deep within xs center in hill, over ex back and inhale over. Exhale back in center. Place one leg down, place the other leg down. Reach back to bring the hands behind the head, fully into lock the hands. Imagine the feet are stuck to the mat as you exhale and lift your body up, bringing the low back flat against the Mat. Imagine that you're picking up the feet. You can't. They're stuck that it's a nice way to feel a different thing.
Forward Flexion w/Leg Lift
And or and down the same thing differently. Exhale, head in, chest up, picking up the fee, squeezing the thighs together, cradling the head with the hands and down. Exhale to lift the head and chest. I think of wrapping my shoulder blades around the front of me, kind of up around the chin so that I really feel just as sense of really deeply cradling the head. The head is just resting in the hands and go down and then exhale, lift.
Bend the elbows cruel a little deeper into your position. Reach back, hands behind the head. Inhale. Now we do list the legs. They just flow towards the chest and they float back down. Any amount. Keep the lower spine stable. Exhale, float the legs up. Inhale, reach the legs. Yeah, exhale. Float the legs up. Inhale, take the legs down. Exhale, float the legs. Ah, how light can you be in your lower body while your upper body works very hard to create stability.
Evan, flow, strength and flexibility. Take the legs down. Take the body down. Exhale, lift that in. Chest. Inhale once again. Hands behind the thighs. Yeah.
Criss Cross
Lay the head down. Separate the fee. I slide them in a little closer. Arms down on the Mat. Take an inhale. Exhale Rola India. So lift the left leg. Ah, and touch. Lift the left leg and touch. Nice and simple. Lift the left leg up and touch last to lift up and touch. Last one. Lift up and place the left leg down right away.
Single Leg Bridge
Lift the right leg. Oh and touch right rag up. Coming from the center of the body, right, like and touch shooing. The arms, reaching years to and touch. One more time. Up and such. Roll the spine down. Stretch the legs long. Stretch the arms overhead, reaching the arms and the legs away from one another. Lift the head and chest.
Roll Up
Inhale. Exhale. Roll through the spine. Stretch all the way over the length, all the way forward today and then lift the arms out to the side in here. Exhale around the spine and articulate down, down, down feeling. The legs are anchored energetically reaching, creating Lincoln both directions. Lift the head and chest. Exhale, lift the body. Reach all the way out over your thighs. Taking a stretch because we all need a stretch. Sometimes open the arms expand.
Lift the chest and exhale. Chair around. Enroll back, back, back, sending the arms back. Lifting the head in. Chest in half, identifies with the outs insides of the hands. Exhale, press with the upper arms towards one another. As you take your spine out over your legs, open the arms out to the side and
Keeping the eyes forward goes a long way and keeping the alignment of the head in a good position. Exhale, roll forward. Stretch the arms out. Turn the palms of the hands up, lift the chest, press the arms back for five for opening the heart to one. Take the arms out to the sides all the way tall. Inhale, flex the fee and exhale, twist, twist, and center so that we find our spinal twist. Keeping the arms reaching out infinitely in space, meaning there is no end point for the reach. There's just constant striving for widening and broadening through the back. As we rotate around through the spinal extensors, through the rotators, we'll do two more.
Twist
Center two and one and one center come towards me. Put one hand down backhand. Lift this arm up, bend up and back over that back hand. Take a stretch, lift straight back on and come to the center in her routine. Hand comes down, bend the back arm, take the top arm overhead, reach everything back up and find center an inhale and, and been up and over using the arm for support up and send her an inhale and comes down. Elbow Benz, lift up and over. Come back, find center around the spine. Slide the knees and holding here, holding here. Expansion, contraction, stability, flow. Oh, life lessons. Rock back in here and, and in here and balance.
Seated Rotational Stretch
And I'm endeavoring to have a little compassion for myself in my body today, which isn't perfect.
Rolling
We're going to sit in the arms and the legs out. We're going to reach back around. Don't hold on. Drop the fee. Bring the knees to the nose as the legs come back down. Give yourself that chance to hang on and reach out. Reach you around. We hold you. Don't hold on yet. We dropped the fee. Bring the knees to the nose, roll down, lift the feet, answer the knees, reinforce the shape and our seat curl and two more out our feet.
Double Leg Stretch
Drop crural and back and out. Our feet. Drop, curl and back. And Ah, our feet drop, curl and that hands on the rightly send the left leg out. Stray and change. Push down on the hand.
Single Leg Stretch
Pull the knee into the hands to keep pulling the torso forward. Here's three, three, two, two. We're going to take this into a bicycle. Now one, one take the knee in, stretch up and reach up and reach up and up and three and three to stretch and to one stretch and one stretch and back to the home position. Hands behind the head. We Criss Cross, Chris Cross criss cross breathing for connecting. Five taking it to a bicycle. We come in stretch and as we rotate that stretch and pull through, kick and pull through kick and three more and then first end stretch tumor. Fun position any longer. [inaudible] find them position any longer.
Bicycle
Last time and back to center. Feet on the mat, hands on the Mat, head on the mat, roll up all the way. Left leg
Criss Cross Bicycle Combo
Single Leg Bridge w/Variation
Two one and rivers around in and around and around and around. And then last time, take the leg down, folded back in, lift and level the pelvis. Peel down, down, down, down through the spine. Bring the legs in together, float them and stretch them out. Long. Lift them up and over. Flex the feet. Bring the legs apart.
Rollover
Roll down. [inaudible] feeling the energy, reaching out through the fingertips, reaching out through the fie. Point down together and up. N Roll over. Flex. Separate. Yeah. Yeah. The body down. Yeah. And point down together.
And two more over making one movement transition seamlessly into the next as though there is no stopping, there is only moving forward. Only moving forward into the next moments of movement. As we roll down the Rola, we take the arms, we take the legs down, finding a seated position, and inhale. Now moving the spine forward.
Spine Stretch Forward
Then inwards on the down. Roll down and Ah, and inhale and exhale. Roll down this time. Reach out, find a flat spine. Take it back forward further than ever. Roll all the way back up and sit tall in here. Exhale, take it forward.
Saw
To make these choices. Let go. Take the arm closest to me. Bendet pull back, reach behind you, look back and then press back and look forward. Ben, the other arm, pull back the opposite arm is reaching forward into the future and bend and reach forward. I want, I'm reaches for the future one. I'm looks back at the past and bend in, reached through when I'm reaches for the future. One arm waves. Goodbye as a past bend in. Reach the, we'll do one more time on each side.Thank you for coming with me on my crazy mental tangents. I appreciate it. Good. Now we lift the arms and lift the spine and take the arms out to the side and rotate to reach less the body open and center. Rotate. Reach across, flattening out the back, lift up open and center and twist and come up. Open and center and twist and a reach through, up open and center.
One more time through diving forward. Ah, open and center. Last time. Reaching forward, lifting up open and center. Reach back. Bring your hands behind your head, let your legs relax, let your elbows relaxed
Side Arm Support w/Rotation
Keep the line in the side of the body, long as the pelvis comes down, lift up, inhale Exa dise through, come back and sit down three more times. Lift up and dive through [inaudible] come down and ah, die through and come back. And Dan, I think this is the last one up and I through, I could promise that in the new year I would be a better counter, but I just don't think that that's a realistic expectation for me to make on myself. So I'm not going to promise that, but I am going to promise to keep showing up. It's like if I take it forward, forward, back, back, forward, forward. So for this first little bit, we're just holding the tour. Still forward, forward. I'm pressing my head into my hands. I'm feeling that the elbow is right in my periphery. Four forward, back, back, running. Two more here.
Side Kicks
Like this, back back. Last one. Forward, forward, back, back. Now I want you to take your arm out to the side. As the leg goes forward, I want you to take your arm up around your spine and then as your leg goes back, I want you to take your arm out the side and a region. Let the spine extent, here we go, far forward around arm to the side and kick, kick and far forward. Round out to the side at kick. Kick and forward, forward out to the side and expanding through the chest. And two more forward, forward.
Side Kicks w/Arm & Leg Extension
So I think I took us through six back, back, and last one could be wrong. Back back. Now hold it back. Take the hand to the mat, rotate the torso, lengthen and lift the chest out and up. Bend that knee. Press it back behind you and press out and back. And three, four and five and stretch the leg long now lifted up and Ah, and three, four, five, six. Take the arm and reach the arm and the leg. Finding a little bit of additional back extension. Bring the leg around.
Side Leg Extension w/Lift
Sit yourself up, take a stretch. Breathe.
Mermaid
And one more time. Arms app, reach at handstand, reach. Open up the chest. I'm tipping my pelvis back and forward trying to loosen up in the lower part of the back and whine. Smile, be happy. We're not. It's nice to be happy than not my mind. Anyway. Let's take legs across the other way and come down onto the forearm.So we bring the hand behind the head. Remember that we're not pinching that shoulder blade back. We're keeping that elbow slightly forward in our periphery. The scapula is on the outside of the body. The leg comes out to the side, we flex the foot, he goes forward. Forward. Now for these first six, we're trying to hold the body still. So we did two different variations of this exercise forward, forward and back. Back.
First one was very controlled following the rules.
It's a nice feel like and forth and back and allowing the spine to round and extend because rules are good, but sometimes they're made to be broken. Last too for that extend. Last one, forward, back, extend. Hand comes down. That hip is still an extension. You're going to bend that knee. We're going to press it back, back. Lifting the chest up in forward to once stretched the leg out.
Long. Lengthen out through the spine of kick. Ah, AH, using both arms to help the spinal position. Last two. Last one. Take the arm, take the leg, find your extension, feel the reach and bring it across. Sitting up, coming into the stretch on that side.
This is where we just floated in space. We lightly fell to the ground cam around.
Shift. Flexibility, stretch, open trust.
Prone Hamstring Combo
Bringing one hand on top of the other to make her pillow for the head. Heels together, knees and toes apart, feet flexed abdominals and lift the thighs up off the mat and press the legs app. Ah, AH, stretch the legs out. Point the feet. Circle five, four. Nice. Even circles to one the other ways. Touch. Lift, two, three, four, five. Read the knees, let the arms rest on the mat. Lift the head and chest up. Repeat the list. Two, three, four, five, stretch long. Circle one, two, three, four, five.Circle one, two, three, four. I have lower the legs. Reach the arms out to the side, lower the body so it's just floating. And then take the arms around behind the back, behind the hips, behind the ties. Open the chest and then the arms reach out in the body, comes down, lets in you expand into the breath, into the chest and exhale to come down and in. You expand into the chest and X.
Prone Spine Extension
I'll take come down two more times. Reach and expand and yeah, on last one, reach and expand. Interlock the hands. Lift the legs, turn the face, bend the arms, bend the knees, kicked three to one and stretch that body long and kick one. Resting the head on the mat and reach out. Well and kick one, two, three on reach out long. I can't go one, two, three on reach out long and take the legs down. Take the arms down, press off into the forms.
Double Leg Kick
Rounding the spine as you go and maneuvering the pelvis back to sit down onto the sheet. Finding a moment to stretch the spine. Roll through the spine. Press down into this shins. Bring the pelvis through, ripple through the chest. So the chest is looking up in front of us were lifting the eyes, lifting the back. Press down into the hands, press down into the knees, press down into the shins, but lift up with the center of your body and just hover back over your feet and then start that again. Rippling through the spine, feeling the movement. Move through the body, shape shifting, pelvis drops down, chest straps, up.
Cobra
Eyes Look to the heavens.
Up Stretch w/Leg Extension
Bring your body forward and bend and straighten.
Push-Ups
Open them. Bend the knee. Find the stretch to the front of the head. Stretch out like out. Bring the leg through. Find your up, stretch rural through your spine coming forward and bed and stretch. Inhale. Push the floor away. Three more, two more. One. [inaudible] hips lift, knees, bend, hop.
Up Stretch w/Leg Extension
Sit down, open the knees, sit tall. Float the arms out to the side. Float the arms up overhead and allow the chest Cherise with the arms. Keep the open chest as you bring your arms open, embracing the new round four and lift up.
Push-Ups
Bend the left elbow. Stretch the right arm often over. Reach the right arm forward. So we around over the left knee. Come back, lift all the way up, chain side and the right arm. Reach the left arm over moving the spine in all different directions, creating openness. Left up both arms, both arms forward,
Slow Burn: Holiday Classes
Mention
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Meredith Rogers (Teacher) |
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Conce P |
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Marissa |
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Dorthe V |
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Joanna T |
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Sook Wern C |
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Simona rosa F |
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Sara A |
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Katia B |
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Laura C |
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Margie N |
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Wendy |
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Nguyen T |
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Elizabeth D |
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Hettie Visser |
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Jana K |
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Nada A |
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Laura Z |
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Pele |
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Emily S |
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Lisette-Anne V |
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Gi C |
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Danita R |
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Clare D |
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Yos W |
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Iveta J |
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Cindy B |
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Jennifer F |
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Hanna K |
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Cigdem A |
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Sharon C |
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Anett R |
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Maria M |
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Kandie A |
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Anna L |
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Anita P |
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Amie B |
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Anne H |
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Connie M |
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Erin Elizabeth |
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Leanne W |
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Silke L |
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Kirsty C |
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Katie E |
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Hazel C |
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Malgosia M |
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PANAGIOTA GKARILA |
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Nicola F |
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Maike S |
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Walter D |
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Ewa |
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Viera W |
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Galina G |
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Cat W |
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Isabella R |
Comments
Also I find myself thinking that Meredith is personally progressing in her teaching, I follow her direction with respect.
Regards, Isabella
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