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Hi everyone. Welcome to day seven. We are going to do a class that focuses on rolling exercises today. Now I know rolling is not a perfect experience for all bodies, so if rolling is not for you, take another one of the classes again and meet us back on our next day. But for today, if you're up for it, let's get going. You're going to start at the front of your mat, reach your arms up to the ceiling above you and take a nice long breath in.
As you exhale, lower your arms down, draw your chin in and just roll down to your mat. Allow your knees to bend enough that you can place your hands flat to the mat. Reach one leg back, other leg back, and just take a moment and a plank. Notice how much stronger your body feels than it did at the start of this challenge. Bring your knees down to the mat. Just one time. Sit back to the
Come on to the hands and knees
Sitting towards the heels but not on them yet. Again, I'm pushing into my hands to create the most rounded shape in my back that I can't preparing my body to roll. Go ahead and allow your seat to lower as close to your heels as you'd like. Still use the pressure of your hands into the floor to create that nice rounded shape through your spine.
My right hand is giving me a little push as I'm here
If you're lucky, like me, you got a little mini adjustment there, and then you'll come back to the middle. Now we take the left hand, bring it to the center line, right arm reaches up, look up, try to keep equal weight in each knee, and now dive that arm through. Bring your weight onto your shoulder, put your hands to the floor and give yourself a little assisted twist. And now you'll bring that back up. Let's go into one more extension. Tailbone up, gaze goes up. Jen comes in, round out that shape, and now
I'm even going to let my like separate just a little bit. This is really just about the bending. So my arm comes up. Inhale, exhale. I'm just going to sod.
So we'll keep these simple and then to here, now we're going to send the legs to the other side. I'm going to move to the other end of the mat. Arm comes up, side bend over. Turn that to the floor. Now really get this feeling of deepening through the front of the body to stretch.
Go ahead and use the assist of your feet pushing into the floor to help your body find a rounded shape so that when we do roll, we're gonna roll like a ball and not like a block. That's the idea, right? So as we inhale, we'll link that out of that. Just lengthen out of that tuck. Now as we exhale, draw the tummy in and just visualize the shape you need your body to be into role. So as rounded as possible. And then LinkedIn out of that. And again, exhale, we're going to be using this concept in a moment. So I want you to feel how deep you have to work your belly to your back to get that tuck. Use the squeeze of your bottom. Use the squeeze of your feet.
It's not a full bridge. It's still a small tilt in hail, lengthen out. And one more time. Exhale, draw the tummy and go into that tuck, squeezing the seat, using it as an assist. Now stay right here. I'm in a pretty big tuck so I'm holding my arms so you can see that. Um, we're about to do a little reverse crunch. This is about as high as we're going to be bringing our hips up off the mat. So relax out of that. Bring your legs to a tabletop where you're neutral.
You're going to breathe into prepare. And as you breathe out, draw the tummy in and you're just going to try to lift your tailbone up off the floor and then lower it back down. So again, we're inspiring our rolling position. The belly drops in the legs. Try to lift and we're holding and then release it down. Now what I want to do, use a little bit more momentum for this. So I'm actually going to allow my legs to feel closer to my chest and I'm going to try to lift my bum clearer off the mat. Breathe into prepare.
As you breathe out, draw the tummy in and just lift and hold two, three, and bring that down. Inhale, exhale, draw the tummy and lift and hold one. Hold to hold three. Take that down. One more time. Exhale, draw the tummy in. Use a little momentum. Use your arm strength and lower down. All right, so now from here we're going to bring the feet down. Take this into a bridging position, but that's how strong I want you to feel.
As you go through your bridge, pull the belly to your back. As you find your exhale and roll up to a nice Highbridge. Inhale right there. Use your exhale to roll down, trying to really pull through the belly and talk the tail as much as you can so that as you roll through your spine, you're creating that articulation that's needed for our rolling exercises. Inhale, you're at neutral. Exhale, draw the abdominals in. Tuck and roll up. Use that squeeze of the seat. Inhale at the top. Exhale, roll down, down and down.
One last time. Breathe. And to prepare, breathe out. Engage through the core, engage through your core, squeeze through your seat, use your feet, use your legs, and exhale. Roll down to where you're still in a tuck. All right, this gets tricky. We're going to try to keep this little bit of a tuck in. Bring one knee back into the chest.
We're going to try to keep that much of a tuck and bring the other knee back into the chest. We are now in a rolling like a ball shape with our spine. We are going to rock up to start our first series of rolling like a ball around the clock, so draw your chin and you're up from here. We're going to be rolling like all around the clock, so visualize that you've got 12 o'clock right in front of you. Six o'clock behind you. Three o'clock to your right, nine o'clock to your left. We're going to rock back. Come up to one rock back.
Come up to two and when we get to three it's a teaser. Follow along. Here we go.
So I hope you enjoyed that. Let's move on. Roll over to your stomach to do a Swan with rocking. So we're going to go hands underneath the shoulders. On the third one, we're just going to pull with the hands and rock full. Float the head and the chest. Inhale it up. Exhale, take it to him in hell. Lift up to exhale, take it down. Inhale, lift up three we rock, pull and lift two and lift three and lift. Sit back to the heels and take a moment and now turn around for open leg Rucker.
We're going to bring the hands to the outsides of the ankles and then extend the legs out. Finding your shape. You've got to have strong, long legs here. Easy, relaxed legs are going to sabotage you on open leg rocker. So hold the body strong. Put together everything we've worked on throughout this challenge with an inhale rocket back. Exhale, bring it up again. Inhale, exhale. Bring it up. Three more today.
Pick both legs up as if they're one and really try to feel this right side, doing the work. Now lower the legs down. We do it again. Pick them up. They're not going very high because my body's already lifted. Now this time, this is three we're going to hold. Now we're going to roll into a rolling like a ball shape and just pull tight knees to chest and then send that back out. Lower it down, lift it one and Dale two and Dale on three we hold. Pull it into a rolling like a ball shape and then send it out and we go down and up two and up, three and up. Now pull that into a rolling like a ball shape and now we're going to sit up and go the other way.
Here we go. Pick the legs up and lower it down. This is hard. One more three. Now we go. Pull that into a ball. Just hog into a little ball and then send the legs out. Hi. Lower them down, lift and lower. Two and lower three. Now from there, roll that into that bowl. Now we're going to send it out.
Now we're going to alternate side to side. So the legs are going to start low. Push up out of your shoulder, make sure you're to the front of the mat, pick both legs up one and lower two and lower. Now we pick the legs up and we're going to roll that into a ball and then roll that to the other side and lower. Pick them up and down. Two and down three. Now pull it in like rolling likable, and then send it out and lower up and down too, and down.
Three polit in her role and then shoot it out and lower again. Oh two and three. Pull it into rolling like a ball as tight as you can. Okay, and rest all the way down. We're now going to transition into a plank position from here. So we're going to rock up, cross our legs, and then find them out with the hands on a plank from here.
Float the head in the chest. You're just going to roll up, cross your legs. And then find your plank. From here, we transition into finding our starting seal position by bending the knees into the chest. And we're going to hop up to the front of the mat, have a seat and the hands come through to find that start position. Now from here, we are going to be doing seal to standing five times in a row, so it will include the claps. This is really sassy. There's a lot going on. So it's three claps of the heels. One, two, three. We rock back. One, two, three. Send your feet down. Stand up. Now you've got to go down and rock back again.
So you send your hands through your feet, rock back home. One, two, three and stand up. Bring it down. And one, two, three
Just have fun with it, play with it. There's lots of ways to get creative on that, to be able to get up to standing. But more than anything, it's about having fun. So I hope you enjoy today's class and I'll see you tomorrow.