Hi everyone. I'm Benjamin Dagon hard and I'm here with Mary and Dreya, Mandy and Qaeda to explore some math work. This is the first of three classes they'll be presenting on just some good old math work, but with an infusion of some original ideas from, from the gymnastic work that is was originally inspired by. And um, with that there's a good amount of upper body strength that we are preparing for and loading our body in somewhat unusual ways perhaps. Um, so as you can see, we're already stretching and you might want to join as well. I introduced the class. You can see all my friends here that we're sitting with our feet or ankles completely bend the toes tucked under and are weighed shifting back into the heels, which is quite an intense stretch. But we're going to start off here to start building some awareness of how mobile that joint is at the foundation of our body. And with that, we're going to begin mobilizing our shoulders and building some mobility into our risks as well because we're going to need that in this class.
So without necessarily hyper extending at the elbow, you want to have a lot of energy through those arms until you feel how they connect to your back. From there only a wrist smooth. I want you to make circles with your risks in up and out. The eyes of your elbows move as little as possible so you're truly moving the wrist only as much as that's available to you. Starting to become aware of how mobile your risks are and how they might differ from one another. Let's go ahead and reverse the direction of your circles. Try to increase the range of your circles a little more each time.
Notice if your body is shifting forward in the meantime to get out of that ankle stretch, I know it's intense. If at any point you feel like you can hold it any longer, just untuck your toes. Now go ahead and lengthen your fingers out and do the same with your fingers length. Now circling through the risks, living a little bit of a Flamenco fantasy here for a second. Again, the rest of your upper body's completely still. Your chest is wide, your upper back is wide. Go ahead and reverse your circles. Arms might start to feel a little heavier too. That's a good thing, I think. Let's do two and one. Two, come back two fists.
Squeeze your fingers into one another and perhaps like me, your fist and fingers start to get a little sweaty here. That's all good. From here we do arm circles, very small circles up back in down. Thinking less about the circles, your hands making space and more about the circles inside your shoulder joint, right of way. Arm connects to your back. Trying to make those circles as smooth possible. We staying small, we're going a little faster and let's go ahead and reverse that forward up, down, forward, up, down five, four, three, two, one almost there. Make a your hands come together in a prayer and then interlock your fingers.
Back up, forward and down. One more time. And a lot of our mat work, we don't really work through these big bold movements in the upper body, so it's a nice way to prepare for class like that. Shake that arm loose. We're going to take the left side now. So again, start with that arm out in front of you and create some energy. We're making a fist with your hand. Really Curl your fingers in towards the palm, lengthen up through your spine and then take that arm up, back and down again.
You're trying to keep that box, that point between your shoulders and your hips, the square's possible and working through the biggest range you can without losing any of that tension you build in your body. Just the good kind of tension up, back and down. Let's go ahead and reverse it to take the arm down, back and up, forward and down. Take two more. In the meantime, you might want to even press your legs into one another to create more awareness of your center. One more time, going back up, forward and down, and again, shake that arm loose. We're coming into a four legged position now, so just bring your hands down on to the mat. You can reposition yourself. In the meantime, hands under shoulders, knees under hips. We're working through a couple more mobilizations of the arms, shoulders, and upper body, and we're starting with the corkscrew action of your elbow.
So all 10 fingers have an even amount of weight. And again, we're looking for a small movement that helps you mobilize through the upper body so that later on when we're going into our plans and our leg pulls and all that fun stuff, your body has a better blueprint of how to align itself come to center. So split the difference between those two extreme positions you've found or the one more thing here. Just a good old shoulder shrug. You allow your heart to sink towards the floor, your shoulder blade shrug towards one another. And by pushing the ground away, you come back to an lengthen position where your shoulder weight slide away from one another. Perhaps you even go beyond that to create a little bit of a hunchback engine. You Shrug back down, pushing the ground away.
I want you to lift your right hip up towards the ceiling so you're spiraling your hip open to the side and then you actually let this hip drop back in towards your left inner thigh. And again, you twerk your right hip up towards the ceiling all the way, picking your right heel back in space and then let the hip come back down. One more time. Up and are the way down. And now find neutral again where you hips are side by side, which is a three dimensional event. We'll talk about that a little bit more as classicals on pick your right leg up off the ground now. So it's parallel to the floor and just like our bird dog, your left arm that extends forward against the leg. And we're going to stay here for a little bit. Find your breath, take a nice deep breath in. As you stretch your fingers forward, your leg back behind you. Try to find that long shade from ears to hips.
One more breath. Bring everything back to a center and we'll take the other side. So your left leg extends behind you. With your toes tucked under, kick your left heel back in space and begin to lift your left hip up towards the ceiling opening and rolling in that hip rolls in against the inner thigh of the leg. That's down a couple of more times. Lifting up, coming back down. Notice how you passively also started rotating through your lower back and middle back and you get a nice little stretch in there as well. We're mobilizing our spine justice marchers, becoming more aware of the squareness of our hips.
Take it all the way back down, and then find hip side by side again. Pick the leg up off the ground, keeping the hips as they are. Stretch your right arm forward in our position. We stayed for three deep breaths, lengthening out through the arm, lengthening out through the leg behind you. Notice if the head of the leg that's lifted as trailing back along with the leg.
See if you can keep pulling them side by side from your center and then take everything back down. Go ahead and sit back onto your heels for just a moment. And the next up I want to go over a transition that I call the crab transition crab. As in the Maddix, the size where we open our legs and we roll over our ankles and knees. We're going to use this transition quite a bit and the classes that are to come, so come back to your four legged position. We're going to set it up there. What I call the crapton transition is really just a crossing of your feet behind you so you can start it from here.
Sit Up Tall, easy peasy. Switch the legs again, rock over your ankles, over your knees onto your hands. And there you are in your four legged position. If you kept doing the same legs, if you can switch it up for one more, cross your feet behind you. Sit back, feed and cross. Come forward. One last time and before we go into our last one, I want you to walk forward against the very front end of your mat so we have enough space to go into our next exercise after this next one. So you're almost going to give yourself a head bump here. Go ahead and cross your feet behind you. Sit back behind your feet.
One more time. Last crab transition, and then sit yourself up. Ready for a half roll back. Lift your spine up nice and tall. Just going into the nice little familiar pilates movement here. Begin to round your spine. Head to tail to the point where your feet start to get an idea against the ground and stay there for a moment. Take a nice breath in. Expand your back.
Sit Up nice and tall. Walk forward on your mat one more time. So that you can lay all the way flat with your head, landing on the mat, and then we'll continue. Roll yourself all the way down onto your back. This time. Keep your feet nice and anchored head releases and we're going into our dead bug, dead bug. You bring your knees over your hips. Your legs are at a 90 degree angle.
Press your hands into your thighs, pull your thighs back into you. See if you can let that result in more freedom in the friends of your hips. At the same time, like your thighs. Just sink into your hips and then let it go. Drag your knees right back into your chest. We'll take one more and we'll add on.
Take your hands right against the front of your thighs. Again. Push the hands forward. Bring your knees back in. Let your arms play along. Now you pick up your head, neck, and shoulders. You bend your elbows more to make that happen. Keep pressing into your legs and we'll go into what we will refer to as the hollow body hold.
Use the pressure of this preparation to get your lower back supported into the ground. Steel tight in your center. Extend your legs away from you. Reach your arms up and back by you ears. And yes, that's not where we have our arms for the a hundred typically would for this maneuverable. Hold them here. This is a warmup. The good news is there's no hundred in this class. Exhale, bring your knees back into your chest. Give yourself a squeeze, a hug that all of that go. And we're going to continue on building vocabulary for our progressions later. Bring your arms out towards your side and it doesn't have to be a perfect t is just a little wider than having them next to your hips. Alright, take both legs out onto the mat. Just let them fall for a second.
Lift up and you'll reach it away from you as it comes down. Let's stay on the same like one more time. So right leg. One more time. Lift it up. Hold it there. We're not circling the leg. We will do that later. For now, think one leg. Take Talk. Your leg goes across the center of the body and you take it as far as you can without letting your right shoulder peel off the ground or your left leg moving at all. Nice. And then bring it back to your center.
Shake it loose for a second. How are we doing? Doing all right. Okay, good. Moving on into a rolling like a bar. We're going to take it up to standing and introduce some more new vocabulary. You now already know what you're hollow body hold is right. Take your arms over your head. Press your legs into one another in one motion. Pick up your legs a little. You had neck and shoulders and your arms.
Reach them across the room. Press your legs into one another. Come to a sustainable place. I might keep you a little bit longer and then low everything back down. One more time. This time we're going to transition into rolling like a ball. Pick yourself back up. Find that hollow body. Hold that hundred position.
Now from here, roll yourself up. Go ahead and bend your knees into your chest. You deserve a little treat. Go ahead and roll it out. Roll back and forth unto the shoulders, onto the hips, onto the shoulders, onto the hips. This time go a little farther. Roll onto the tops of your shoulders and on to the feats they may touch. Go back again.
Push into your hands to find that lift. Nice and try that a couple more times. There's really no way to do this wrong. Find Yours. Sit back down. Roll yourself back. What's the momentum you're going to need to land on your feet and to unweight your hips off the ground without crashing into one another. Sit back down and do one more. Roll yourself back. Lift up.
Come on to the hands, onto the feed. Take it all the way up to standing this time. All right. Roll yourself all the way back up. Shake it loose for a second so we'll keep exploring that. Yeah, but we'll get a little bit more playful with our rolling that cabal and future installments of this class. Next up I want to introduce some scales, which again is in a term that's borrowed from gymnastics and something that we see in some of the old original videos of Matt work when it was practice back in the day. So we'll do some of that today. This is the preparatory version of front scales.
Now think about your standing leg, drive that left foot into the ground, shift wade, so that it's evenly spread across the heel, the bottle of the third inner and outer, and then stay right there. Take your arms out to the side, make fist with your heads. Flex your right foot and kick the leg out in front of you. See if that changed anything in your hips forward, back, down and up. Bring the knee back in. Give it a squeeze. I'm going to do that two more times.
Find that your standing leg arms out to the side. Then drag your heel out and away from the body like you're pushing into a spring. Finding that balance. Bend the knee, hug it back in. Take one more standing leg. First you have wobbling is just great because that's how a body learns to find balance, right? They take the leg out in front of you. One more time. Find the strength in your upper body fists with your hands.
Good news is you're not going to fall far, so allow yourself to take yourself to your edge, which includes falling. Yes. Good. And then come all the way back in. Shake it loose. Just observed on judging. Let's go to the other side. Bring your left knee up into your chest, whatever that was I was, and we have a second leg. Bring your left knee up and in again. First Direction. I want you to become aware of. Am I lifting my left hip up? Can I drop it down?
And then think about forward and back. Can I bring my hips next to one another and what does that do to my standing leg? And once you have all that, forget about it. Bring your arms out to the side. Make fists with your hands. Flex the foot. Take it away from your body. Did that change your hip? Did it have to bend your knee? Bring it back in. Give it a squeeze.
Give it a hug. As I was standing, single leg stretch in a way, right? Arms outside leg goes out in front of you. Of course, over time this becomes more and more of a standing leg exercise than a working leg exercise. Bend your knee back in. Give it a squeeze. Give it a hug and take one more arms outside. Notice if that arms outside making fists engaging your bag, if that's helpful at all of that takes away from your balance. It should feel helpful.
Come all the way back in and give it a squeeze and a hug. Take the leg down, turn your leg slightly out. We're not looking for a dancers turnout as much as just bringing your toes slightly out, who have a wider base of support in your feet, and then we can take our leg out to the side because we will do our scales in all directions over time. We're going to start with our right leg. Go ahead and bring the knee out to the side and up towards your shoulder. You're going to hold it with your right arm and bring it in towards you. Ask yourself the same questions. Can I sink my hip down?
We have to shift sideways a little bit, but make sure that your knee, your standing leg is not taking the load of that way that we're shifting. Take it back down with one more side to go. Left knee goes up, right leg into the ground. Roof of the head is growing closer to the ceiling. This all prepares us for our actual single and double lake stretch, which are squatting actions at the hip. We're going to do those next. Go ahead and release that foot down. Come to the front of your mat and if you have a way to lower yourself to the map, please do it. Otherwise, just make sure you get until your back safe and sound with mobile spines joins ankles risks and open heart to bring your right knee into your chest, left leg long. It's all single leg stretch.
It's double x stretch, which takes us back into a hollow body. Hold arms. Each bag, legs reach out long and low. We've already done it so many times so we don't have to do too many of them here. Bring your knees back in two more times. Inhale, arms reach back legs. We jumped long and low XL. Gather it all in. Squeeze your lungs empty. One more reach arms. Come around, knees come in, Rockies.
Take your arms out in front of you. Roll yourself halfway back. So thinking of your half roll back again. There's an even Ben from ears to tail. See if you can pick up the weight of your legs, bending your knees into your chest. Grab a hold. Your body is still in that half rollback position. You unfold your legs from there holding the shape, but not the breath.
Roll back to the point where you can unweight your legs off the ground. Drag your knees outside ways. Grab a hold of your ankles, unfold the legs out into the rocker position. Bend your knees back in. Send your legs back out in front of you and sit yourself back up on too long legs and a nice lifted spine spine such forward from here. Rounding in very good lifting back up.
These transitions will become super helpful later when we want to become more improvisitory with this work. Roll yourself back one more time. Find your transition. Pick up the legs, bend your knees, grab a hold, lift your legs up, bend your knees back in. I know I lied to you. We have to do one more. Stretch your legs out long and low because I see some of us don't have enough space behind us on the mat, so make sure for this next one, you're really at the front of your mat. Walk yourself forward. Good. Lift your arms, lift your spine and take one more. Roll yourself back to the place where you can pick up the weight of your legs.
Rollbacks. Lift yourself up from here. Cross your feet. Crap. Transition onto your knees. Separate your feet. Take your arms out in front of you and we take it right into our thigh. Stretch from here. So for a thigh stretch, especially if you have knees that are not okay with this exercise, um, there's a couple of adjustments you can make.
You can keep your eyes on one another. You can give yourself some support here. That's right. And then pick yourself back up, pushing your shins down to lift yourself back up. Do that a couple more times. Take the upper body back, arms. Keep reaching forward, eyes press down. This will later on become yet another transition for us to standing up. Lift yourself up and forward. Take one more.
Take the upper body back. Press the shins down, lift yourself back up. I want to do one more and take this into a transition into standing. We're going to take our five stretch into a squad that brings us up onto our feed word I'll show you and we'll work on this throughout the next couple of classes as well. All right, it starts exactly the same way. You have your toes tucked under for this one, so come back onto your knees, feed our tech under arms, reach out in front of you and you begin with a thighs. Stretch.
Any amount that you can sustain now keeping your eyes straight out in front of you. Try to get your feet down flat by sending your hips back in space. Your chest will come forward to counter your wade. You did it, and then you come all the way up to standing. We'll find you in this as we go. For now, we're going into a rotation of the spine and we'll take our soft standing up. So let's all take a quarter turn to all right, open your legs a little bit wider than hip distance apart. And we're going to begin with the right arm up towards the ceiling.
We're going to switch arms at the top so that you end up with your left arm up towards the ceiling and we'll take it to the other side. That arm goes across to the outside of your right foot. Press the two into one another so we can increase the spiral and rotation of your back. Move your left hip or away from you to get even more of a stretch in your left. Lower back on the side. Come back up. And now that we know where we're going, we go little Quaker right arm up. Take it down, exhale the air, bend your spine. Keep your legs energetically lock, lift back up, and take it to the other side. Left on leads, or reach it over to the outside of your right foot. The opposite arm.
That's up to the ceiling. Keep your hips square three-dimensionally. Lift yourself back up. We'll take one more and up right arm lifts. Take it across, move your right hip back in. Space is air lifted back out. We'll take one more with the left arm leading the way up.
Take it across to the outside of your right ankle. Nice you guys, and then lift yourself all the way back up to center. Take both arms up this time and open your legs slightly wider and turn both legs out. This is just a nice release for the spine. I call it the swing through. There's no official name for this. Begin by softening your knees out to the side and just bouncing your hips down towards the ground a little bit. Yeah, so like a mini squat action. From here. On top of that, I want you to keep your knees bent, round your arms forward, round your head forward and swing your hands right through behind you through the window of your legs. And then you lift yourself all the way back up, standing your legs into the ground on slipped, and then we start against soften your knees round forward, swing the arms through. It's like a horseback spine. Stretch forward spine.
Let's all face the center of the room again so you'll take a quarter turn to your left, come forward on your mat. Stretch the arms out in front of you. Remember how we came up to standing a little bit ago through our squad and thigh stretch. We can come down the same way, so we're going to try that next. Sit your hips back. This is where we can start. Fine tuning it a little bit. Your hips sit back. Your eyes are straight forward in front of you. Still try to keep your feet flat so only come down as far as you can.
Keep your heels down. Now from there, stand back up. Good. Let's take a step back so we all have space to do this properly. Let's do one more. So feed, stay flat. Your knees go forward. Your hip score back, your arms. Reach across the room. Your eyes stay above the hands.
Now from here to start to lean the upper body back and bring your knees forward and down onto the mat. You land in a thigh stretch. Exactly. And then push yourself up onto the tops of your knees. Crab transition. Cross your feet behind you. Sit behind your feet. Take your legs out in front of you. Stretch your arms towards your neighbor and roll yourself all the way down onto your back. From here. Nice work on those squads. Let it all go.
Release your back for a second. Stretch out your legs. Shake them loose. Bring your knees a to a bend. Take your feet down by um, close to one another in close to your hips. Bring your arms down by your sides. We're going into a shoulder bridge. Next. All right, so think of your thighs spreadsheets, the same shape. It's the same thing we're looking for in the friends of our legs. Begin with your feet about hip distance apart.
More. Lifting up, just getting ready for a little bit of back bending or just coming up. Hips lift arms. Push the ground away. Think again about actively stretching your shins and knees forward in space as you push the mat away with the arms. Nice and then slowly roll yourself down. Creating that image of becoming longer as you approach the ground. Just one more time. Hips that up. I'm pushed to the ground away. Just lifts.
Yeah, chest lifting. What I mean is the back of your heart is pushing away from the ground. You're using your arms that merge. Again, thinking of that freedom we created in the very beginning of class in our shoulder joints. Slowly roll yourself all the way down.
Place your hands next to your rib cage flat on the Mat. We'll do a supported half Swann for this one. Both palms press strongly into the ground. Your hip bones are pushing into the mat as well. Everything else is going to lift you. Use the support of your hips and hands, pushing down to lift up your chest, your thighs, your feet, your eyes, your chest, the top of your rib cage.
Start to notice if your legs drift apart or if they can stay together. None of which is right or wrong. Just observe what your body comes up with here. Lower yourself all the way back down and just try on this. Next one to keep your legs zipped up. Start to finish. It may change your range of motion a little bit, but it might also keep your Backman out of getting into your lower back too much. Press your hands and hips down. Lengthen out, lift back up.
Almost think your head and your heels want to get to the same heights. See if you can make that happen and it'll lengthen as you lower. Sit yourself back over your heels. Just a little counter stretch. Push yourself onto the heels. Use your arms actively to get a nice round into your back, and just two more things to build more vocabulary for our flow later come up onto all fours again, you're on your hands and on your knees.
Try to build a nice even round from your ears all the way down to the hips. And then keeping shoulders over hands, hips over, knees reverse that arch your back. Good. Oftentimes we think of this as a very sick, mental or sequential movement. I want you to move your spine in one piece, so both ends of your spine, Benj towards one another into your rounded shape and both ends of your spine. Lengthen away from one another to find the arch. Good. Nice.
A couple more times. Rounding in and lengthening out into the arch show. One more time. All the while keeping those hips side by side showed as well. Organized. Very nice and arch. Come to a flat line from ear to hips.
Tuck your toes under this time and let your knees hover off the ground. Just a millimeter or so. From here, we're going to do little marches with the legs. Your shoulders stay right above the hands. Want you to take tiny steps with your right foot. Then you are left forward. One more, right?
We'll do this using some props to lift ourselves farther away from the ground and taking this into some more gymnastic movement. For right now, we're just taking these tiny marches on our hands. One more time, long spine, years to hips, toes tucked under, knees hover up. Take three sets walking forward for three, two, one and back. Two, three, four and again, start to notice as your legs come forward, your back may have to round a little bit to comedy that see if that can feel like a stretch. See if bringing more weight into your arms makes you use them more. So you press your pants into the ground. Take your knees down. After you've done your three untuck, your toes round your back once more, arch your back once more.
Find a long line one last time and we'll do one more thing and then we're done. Doesn't that sound great? Take one leg back behind you. Tuck your toes under. Add the other year in a plank. Why don't you do the elephant walk and it goes like this. I want you to pick up your hip creases towards the ceiling so you've falling yourself in half from here. And for the rest of this exercise, you do not have knees. All right, but you do have ankles.
We're getting out of it a little bit faster. Pick up the hips again. Left leg begins, reach forward. Try to park the heel in front of your big toe, lifting the hips up high and increasingly taking more weight into your hands. When you get anymore, just walk your legs back into a plank and we'll take one more set. Push the ground away with both arms. Lift your hip creases up, and then walk a long leg in front of the other four, three, two.
One day you will just walk into a handstand from here or something like that and walking back into a flare. You've got one more. Last one, I promise. Find your plank open. Chest and shoulders. Push the ground away. Lift their creases up and walk. Feet in. Four, three, two, one. Soften your knees. Place your feet side by side. Now walk your hands back towards your feet as well. Again, you can sock your knees as much as you must, should let your torso hang over your leg. Shake out your head, your shoulders, soften your knees even more to roll yourself up.