Welcome, I'm Adrianne, and I'm gonna be teaching a Magic Circle Mat today. And this is Alison, she'll be joining me, and us, on our video, let's go. We're gonna get up on our mat. You need a mat and your Magic Circle. And we're gonna try, or attempt to, sit down without using our hands.
Short, quick Magic Circle Mat. So hands behind your thighs, your head is forward, gonna round into a C-curve. Shoulders relaxed, you're gonna begin by squeezing the Magic Circle using your seat, not so much your knees. Make sure it's at comfortable level, and you're gonna begin to round backwards. All the way, till your hips are down.
Stop, without pulling so much with your arms, you're gonna squeeze that circle, come forward, pull your navel in, release the circle, and sit up tall. So let's do that four more times. Squeeze the circle, drop your head, pull in your navel as you start to fall backwards. Re-squeeze that circle, keep the knees pulling in, and then once again, sit up tall as you release. Three more, going back.
Pulling in coming forward. Sitting up tall, two, back. Forward, stretch, one more time, then we're gonna add a little more to this. Back, forward, stretch. You're gonna bring your feet a little bit closer.
Make sure that circle feels like it's well within the knees, it's not gonna pop out. Grab your ankles, drop your head, and roll like a ball. And up, we'll do five of these, one, two, three, four, one more time, and back up. Place your feet back down, and keep the circle where it is. Reach your arms forward, now, we're gonna squeeze that circle and go all the way down.
Up, lift, you got one more. Back, lower, rest, let's go ahead and slide you're feet a little bit closer, bring both knees into your chest. Change the circle to your ankles. Going right into the arms forward, arms, legs straight. hundreds breathing in, and out.
Bend the knees, stretch the legs. Keep that breathing going. Long inhale, long exhale. And last one, in, and out. Both knees in, grab your thighs, keeping your head lifted, arms and legs stretching to the single leg, double leg stretch.
You're gonna lift into a crisscross, come down, stretch the legs, but keep your head up. And, other side, rest, stretch, in, up, lower. Stretch, in, so try to get that shoulder off the mat without moving the legs. Stretch, in, lift, lower. Stretch, in, one more set.
Lift, stretch, now we're gonna keep the legs up. But we're gonna lie on our backs into a corkscrew. Keep the hips still, circle legs and center. Chest is open neck long. Keeping those hips down.
I think I need to move my circle forward. And, so gauge where you are and that you get some resistance on that push down with the shoulders. Two, left and Weimar keep flexing your feet. Stretch, and down. We're gonna bring legs together, reach forward with the arm.
Now let's actually keep our feet flexed for this, going all the way down into a roll down. Take the arms back, arms up, pull in, stretch forward. And back down. Curl up, stretch, three. A little bit quicker now, up, over, stretch, down, two.
Three, five circles, four, and five. Now, you can move your circle over, switching legs. Other leg is up. Push down, circle, one, two, three, four and reverse. One, two, three, four.
One more time and five, we're gonna sit up. Grab your circle. Reach forward, go back. You're gonna take the legs with you. Up, over the head, come up into a teaser, hold.
And, up, forward, so the legs are a little bit different than the roll up we did a few minutes ago. They are now apart. And all the way down. And last one, up, pulling in, forward. Place the circle at your side away from you, finishing stretching forward, good.
Both feet down, stretch forward. Pull your waist in. Sit up tall, lift your arms. Open your chest, place your feet at your hips, flex your feet and stretch forward. Round into a sitting position into your front rowing.