Hi, I'm Carol Reeser and I'm here to teach a advanced mat class. I'm here with Karen, Jen, Amy, and Noel. Thanks you guys for being here. The theme of this class is, uh, well, the inspiration for the theme of this class is the Rollie Poli bug, which I have great affection for, frankly, and I try to save them and not ever step on them. But what, what, what inspired me, that's really pulley bug is how it, it curls its head and it curls it's lower end, right? So it can kind of make all of the exercises that we like struggle with so much employees, right? All it can roll like a ball, a can roll like a rocking horse. It can do the swan. It can do. So I was like, hmm.
So theme being Roly Poly Buck, how do we get there? Well, we think of our head, you guys have heard this from me before as our first vertebra, and we're thinking of our pelvis as our last, right? So we're going to make sure that we have a real connection to the rotational movement at the AOE joint and the rotational movement at the joint where the pelvis comes into the legs, right? So we're going to be a really flossing, basically the two ends of that and looking for a lot of spinal articulation. So when I thought about the plies exercises, I thought, what's the ultimate role of Poli exercise? And I thought it's crap. So we're going to be apexing this with crab and we're going to flourish out that crab a little bit with a little bit of head stand out of the crab and see if we can unravel that roly poly bug and uh, come back through.
But when we get there, all demonstrate that part. So let's start standing up everybody at home as well. And let's just start to feel this idea of our head and our tail. Our pelvises is the first and last vertebra. So just standing in a comfortable hip with position parallel.
Head stays down until we're almost vertical. Unfurl the head. If you feel like thinking rolly Poli bugs right now, that is fine with me. I think they're cute. If they were pulse, you do not bring them to mind and think of something else. Go all the way down and moving the pelvis. Troll up and that's the main thing I want you to be feeling here is that pelvis to head relationship.
Feeling the pelvis moving. Let your head stay heavy, right? So you're just that little rollers hold about coming out of that position. Yeah, and last time we're going to roll down and we're going to, this time we're going to go and become a little roller pulley bugged down here at the bottom. We're going to do a little ball shape. Let your heels come up and make the smallest little ball you can straighten your legs, roll back up. We'll do this a little quicker. We go head down, rolling down all the way through. Bend the knees, make a little currently ball shape straight in your legs. Roll all the way up.
And then the roll that back down and let your head come back and again float your head and then spin and keeps spinning that head curling up. Getting up to your upper abdominal curl as high as you can go, right? I think you've got a little more in you, Amy. There you'd go and roll back down. Great, so go up one more time to do that guys, keep your forward. It's pulling the Scapula back that pulls you back. You got it?
We're rolly polling today, guys. We've got to pick that, that, that exoskeleton of the rolly Polly up. Yeah, that's a girl and back down. Good. Take your hands to your thighs for your slammed board. Pelvic tilt. We're going to slide the pelvis through. We're going to push the thighs into the risks. Really strong back of the leg and roll back down.
Tip your head back. Make sure you have space under your neck and roll back down. Yeah. Here we go. Next thing, reaching your arms over your head. Interlace your fingers. Hold the back of your skull. I'm stealing this from the Feldon Christ technique or something that was told to me was that, and we're going to come up into our rurally pulley upper body first. Now we're going to do that same slammed board pelvic tilt, and that curling of the pelvis up is gonna take us back with our head down.
Walk your feet away if you need. We're doing our Kathy grants. Sit Up here. We're going to go head lifts. Zero. One, two, three, four.
Go down to the tightest spot in your rollie polar spine and we're going to do some green room pulses.
So we got out of sync. That's good. That's cute. Let's all stop when you get down for a second. So you ladies, you can stop with your legs up. Good. Let's do one more over leg wide. Yeah, you were right over legs wide. Good. Close and roll all the way down. Lower your left leg. Grab your right leg, pick up your head, cruel your head. Hold your ankle and pull your leg towards you.
Here we go back and walk up for tree, right? Walk down for tree. And here we go. Single leg circles. Cross the pelvis. Way over. Inhale. Exhale home in. Acts in acts. One more other. Way Out. Cross it.
That's all right man. You gotta you gotta you gotta work hard to get good. That's like, that's the way it goes. Yeah. And walk back. Damn good. Single leg circles. Cross. Inhale. Exhale. Good. In X, we have four in each direction. You can count press right. I'm still pressing my head. I'm still pressing my arms. I'm still totally rocking it. Like these four ladies. Yes.
Take both legs up to the ceiling. Take your hands behind your head for Chris Cross. You have them there and right leg. One, two. Exhale. One, two, good breathing. Good. Keep this scapula up and rest. Lie Back. Good. Put your feet down. Take a couple of breaths. Woo Babies. Stretch your legs out. Arms over your head.
That's what that means in Kathy Grant Code and go forward. Yeah. There she goes. Let your arms lower a little cause there's a little hyper mobile in there and come back up super one more time and get your head to that. Matt, you guys can do this thing like really tap it. Yeah, right. Be a Rollie pulley buck. Yeah. Yeah. She's moaning. She's a moaning rollercoaster like and arise and bring your self to open leg rocker. Take your ankles, right so you can see how many stretch those legs in and out.
Hold for one. I know. Hold for two. Hold for three. This'll make corkscrew. Not Be hard later and home. Really getting those obliques. Last one over. Grazing the floor. Hold for one. Good. Karen. Hold for two. Hold for three. Breathe. Everybody come back to center. Yeah, and pull your knees into your chest. Roll up to seated.
Let's take a quad repaired position. We'll have our heads facing in and let's get some cat on. So we're going to start an extension and we're going to start by bringing our pelvis and our head at the same time. So if you're a Cathy grant heritage person, you're going one in 11 right? Until you're all the way in your cat and then you're going to move your pelvis and head away from each other to bring you into your cow. So instead of pulling your spine up through the middle and back, you're doing it from your head and pelvis. Head in, pelvis in, yeah, head and pelvis in.
It's a rule really, because really your head actually likes to do that. Yeah, great. And back out into great. So we're going to do a little sexy cat here. So we're going to go over to the right around the pelvis.
Come into forearm plank everybody. I think four legs together, Karen. I think for our plank is the hardest thing ever. So you're going to hold for one, you're going to breathe, not rounding your spine. Hold for two, right? Not rounding your spine, feeling like you're pulling your toes towards your elbows. Hold for four. And then walk your feet in for your dolphin. Keep pushing.
Keep wrapping that Scapula. Right and breathe for one. Exhale. Let your head dangle through. Breathe for two heels. Drop down. Exhale and put your knees down and go into child's pose for a moment. Good. Take a breath. It's super hard, right?
Take your arms into position for single leg stretch. Kick. Right. So we're in this and let's have our art. Let's have our hands that actually in our elbows floating up
Bring your arms down by your side. Good. Bend your knees. Yeah, they're working really hard. You're working really hard at home twos. Everybody take a deep breath. I mean it's cool like we're pushing ourselves, right? So take your right knee into a piston or a knee fold and we're going to do little pumps with our standing legs. You're just going to lift your publics
All right, we're going to do rowing into teaser. Also a Cathy grand special. Um, you guys all know this. Maybe young, maybe Noel, you know this. Great. So at home what we're doing here is we're starting with their hands reaching out. We're pulling like we're doing rowing, but I'm doing that growly Poli pelvis part. I'm coming to my upper abdominal curl, open my arms, float my legs up into my teaser, bend my knees. Now just stay here for a second and let's drop the head. Bring the knees to touch the forehead. Holy Moly.
Stretch out. Yeah, one more time. A lot of this is inspired for me in some of the poses I do in my yoga practice to press up into a handstand and headstands who it's really helpful. Yeah. Have good knees and good. She's on the fight over there. Take a deep breath, feet down and rest, Rachel. It's a lot of work, right? But remember at home, you know when you pull your leg into flection that hide your Rowley Poli tail comes with you.
You're going to go ahead and come up and roll under. Good. Good. Now wait, wait, wait, wait, wait, wait, wait. Everybody. Tuck your chin. Tuck your chin, Tuck your Chin and come back up. Good. And float up. Come through and really pull that head through. Guys. Tuck your chin. I want, yeah, that's it. Good. Good. Karen.
And back down. Good. Take it up one more time guys. Lead your head. Talk that Chin. And you should feel like you could just go up into a one hand hand stand right now, right? If you're like magical, which you are. And Go back down and switch sides. Just stay facing the camera ladies. Yeah. So again, I want to really lead with the head. This is going to get us into our head. Sand Dr Crabs. So go on off and around. That's it. Good. Karen and down. Right?
Everybody has a little bit of a different foot position here, but you could just really ground through the front foot. See if you can take your back foot off the mat. Yes. Magical and down. Float that pelvis sit and last time do that magical moment again where you pick that foot up. Starting to work on this sphere, which is going to come up here and like one second and down. Fear. Fear. That's fear. Upside down and sphere and arrest. Good ladies, take a break.
Wow. Okay, so we're at our apex. So this is how I teach classes a lot is how I picked sort of like an apex and then I kind of build into what would help us be more successful at that. Right? So we're going to do crab. And the reason I added handstand headstand to crab is because I think if you really did crab correctly, a headstand would emerge kind of naturally because you would be in such a true roly poly position that it would be just natural for your pelvis to just float up to the top right? But we have to build our headstand skill, which means fear and technique basically. Right? It's not even really that difficult. Strength Wise, her, some might argue with me, but you guys were plenty strong for it.
Our crab is going to take us from here. It's going to take us back. We're in a major rollie pulley moment. We're going to come here. And then here's the part of crowd that I think is really lost is that I need to keep my pelvis curled and then I need to reach my head down, right? So now I'm getting much deeper flection than if I did that right? So if, if that's the case and I can make it to the crown of my head, what we're gonna do is get in preparation for Yoga headstand, which is elbows narrow. This is also headstand, employees, reformer, pick our legs up. So I went on the balls of my feet to do that.
Now if you have a headstand practice and you know how to float up from here, this is the grand finale version. And I would come back down into a pike. My Yoga teacher would be very proud of me right now and then I would curl through and I would be able to go back up, right? So that's be like our fantasy. How do we build into that though? What we would do, but fantasies are how reality happens.
So like don't give up. So what we're going to do is go here, keep this massive tail curl, get her rolly Polian hands here. Just get your feet into this position. Take him out of the cross. We're in that dolphin again. You're going to lift your right leg and you're just going to gently reach your right leg back to see if it can pick up your left foot, right? That's it. No need to, to go anything further, but you see how I'm picking up that leg? It's like a seesaw. It's the same thing we've been doing the whole class.
This sort of seesaw effect. Double Thumb Emoji. Let's try it. Okay, so here we go. Let's do three proper crabs out of the fourth proper crab. Let's see. Find the headstand. Hold your feet on the top Jen, and make sure you're only crossing at your ankles team. If you cross like this, you're going to be in a real bummer with your shinbones only the ankle. Okay? Watch your codebases as you go back.
Inhale back. Exhale. Criss Cross apple sauce. Okay. Rollie pulley months. Yes, team around. Think of talent hat. That's all you have to think. Roly poly book, Roly Poly Bug Roly poly bug. You've got this thing. Nice. Breathe. Good. Your head's on the floor. Scoop back. Don't let your head be on the floor for this. Good. Yes, I know.
Everybody's getting tired. Jettison. Put good and come up last time. Take your hands into the position. Good. Now everybody breathe. Good. Everybody ran. Not yet. Karen. Just get your knees down and relax, right? They're panicking over here. All right. Just go into dolphin guys. Calm down.
Just there right now and back down. Good. Good. Stay there, Karen. I'm going to do that to these to pick up this leg, the up leg so high that it just picks up. Put off. Right? Look at how cute we are. We're all doing a headstand. It's amazing right here. Last time up. Yeah. She wants to bring that leg up so bad. She did.
And down and everybody rest. Right? Good. Sit Up. How are you doing? Yeah. Yeah. Hold on. Their hot stuff, right? Second leg. Right. So no, it's all good. So again, um, the energy is, is key here, right? So your energy's a little like you want it, you want it, you want it, right.
That's gonna make you flip over and freak out. You gotta be like, do I want it? Maybe, maybe not. Maybe. Maybe not. All right, let's go back. Second side, come back into your dolphin.
Bam. Left leg up. Uh Huh, I see. Great. Okay, good. So maybe we have that same thing right? Where you pick the leg up. A little foot comes up. Good. Push your elbows into the mat. Lady's leg up. Float it. Good. Right? Maybe at home you don't have somebody helping you like this.
So maybe at home you're just imagining, right? Or maybe you do have a friend you could ask you to help. They like it. Hey Mikey, ra down and good come up onto your knees and just settle in with the sensations in your cervical spine, right? So it's actually super awesome. If you're strong and healthy to stand on your head, your neck muscles, you know, sometimes you'll feel more released afterwards, right?
Like hell yeah, man. You went on your head, right? It makes you, it makes people feel awesome, right? Challenge Yourself. Do something you're afraid to do, right? There's even a bumper sticker like that. I don't know if people really ever do with the bumper stickers. Tez but you guys just did, right? So just close your eyes. Breathe in, breathe out. Just notice how everything has changed. One more.
I'm just opening your eyes. Smile at the people you,