Romana's Mat Flow

Alright. So good morning everyone. So today we're going to really focus on pulling our powerhouse in and up, which is a really, really important, uh, philosophy in [inaudible]. So we're going to start off with our Pilati sit standing in our Pilati stance. You're going to have your weight on the balls of your feet and uh, you could slip the card underneath your heels. Great. Want to pull our stomach into our back.

I want you to think about your lower back and your tailbone for you, Rebecca. Like your tailbone has a heavy weight hanging down to the floor. Very nice so that you feel a good stretch of your lower back, those vertebra going down to the mat. So now we're going to fight gravity by your belly pulling in and pulling up. So you feel we're going to really work on a long gating our spine and having space between each vertebra.

So we're going to be talking about our back as well as what goes on in the front to do that. Okay. So just trying to stay rather relaxed here. Cause a lot of times when we pull in our powerhouse, pulling in and up, we end up tensing our shoulders to help out and tensing our neck. And so we're going to try to say as much as we can relaxed and just focus our energy here. Let's see if we can have a little bit of the engagement of the outer thighs and the seat to wrap and squeeze. So we're going to do a little bit of relevance or lifting up our hills who are, we're going to take five counts to come up onto our heat balls of our feet.

So we're going to take one pulling up feel the stomach, two, three, four and I want you to hold it here for five counts. And so you're thinking powerhouse first in and up as well as the wrap in the squeeze and then slowly roll through the foot to go down. Nice. Four, five. Let's do that two more times. So we're gonna pull in and up and we're gonna wrap and squeeze and come up. We're pulling our energy in and up. Hold it there for five counts.

You're thinking about that tailbone, having a weight on it so it's extending down and let's roll through the foot. Roll through the arch, coming down onto the heel, but not heavily really good. I love it. And again, last time, pulling in and out, just trying to relax those shoulders and the neck and just feeling the energy, centering ourselves, getting ready for our workout. Beautiful and holding it there. The Mat is tough. It's hard. It's much easier on a hard surface, soft surface and not so great and roll down through your foot.

Good. Now try to keep your energy as if you're about to Relevate again and put one arm on top of the other and one foot in front of the other. And when you sit down, try not to send your behind behind you. As you go down, try to really hold your energy in and up and send that tailbone down as you keep pulling in and ups and the t. That's what I wanted to say. Wonderful hands behind you to the middle of the Mat. Lift your bottoms back and lengthen out. So your full length of the Mat, you want your feet a little bit closer to the front though, so that when we slide in the roll up that we're not gonna have to adjust too much. So go ahead and lay down nice and long. Great. And just reach your arms behind you for a great stretch.

Reach through your fingertips, reach through your toes, have all your energy out. Really enjoy that stretch. You don't have to worry too much about your powerhouse right now. Just stretch, stretch, stretch, stretch, stretch. And then we're going to get all our energy back into us. So reach your arms up to the ceiling. Inhaling and exhaling down by your side. Good. All right, and just taking a moment right now.

So I want you to draw a line from one hip bone to the other hip bone and I want your stomach to be pulled in below that line like it's a laser beam and you're going to set off an alarm if your stomach goes up and little flat belly here. If your stomach goes up above that line, it's going to send off an alarm. So you always want to pull it in like you are and now pull it up underneath your sternum or your chest bone as if it's like on a rolling sidewalk. It goes in and up and just tucks under or it tucks under your bra strap for the ladies. And I want you to think about your legs lengthening in the opposite direction.

So you're using your hips and your glutes and your thighs to lengthen and the opposite direction. So your powerhouses in and up the legs have an opposite energy going the other way. Can everybody feel that? Okay, great. And so I also want you to think now about your back. We don't want to give into gravity and to squish all the cartilage and the nerves that go in between each vertebra. We want to keep our spine nice and young and healthy and supple. So you want to, throughout today's class, really try to get space between each vertebra.

Sometimes it will be picking one up at a time, really articulating and sometimes it will just be lengthening them in opposite directions. As in this case, I want you to feel like your lower back is being pooled with your glutes and your hips and your legs stretching in one direction and your upper back or your middle and upper back is your stomach is pulling into the middle back and you're pulling up, taking it through the crown of your head, like your crown of your head is touching the wall behind you. So you always want that opposition. We're going to keep that in mind through all our work and really challenge or powerhouse today. So we're going to hug in our knees to our chest. Good. Hug Him in. Bring the weight of your head to your chest. Long arms by your side for the a hundred so right now the belly is pulling in and up and I want you to extend the leg straight up to the ceiling.

Turn out those legs rapping and squeezing, and let's pump those arms. Inhale, two, three, four, five. Exhale, two, three, four, five. Good. So you know how to pump your arms for the a hundred keep doing that. And as you're doing that, you're looking at that laser beam from one hip to the other and your belly is not to pop above that laser beam. Then you want to pull it up underneath that chest bone underneath that sternum. Great. So you've got your belly pulling in and up, and now we're going to add a lot of challenge by lowering your legs as low as you can. Keep that belly from popping above that line. Keep it in, keep it in.

Really Challenge Yourself. See how low you can take those legs. One day they're going to be at eye level. We've got about 20 more, but never push it up that stomach, right and you're not feeling those quads. Make sure you feel that length of the lower back through here and the length of the upper back. We've got one more big inhale here. Nice and a big exhale and hugging those knees. Really good rest your neck can head excellent.

Straighten your legs on the Mat. Good and reach your arms up to the ceiling to start. Just start up to the ceiling. Good. And I need you to press your navel down below those hip bones and pull it up. And now I want you to keep the feeling of the stomach going in and up through your fingertips.

So you're going to reach back behind you and feel your stomach reach all the way out through your fingertips. And it can't do that if you let the bottom of your shoulder blades pop up off the mat. You've got to keep the bottom of the shoulder blades on the mat, so maybe you won't be able to go all the way flat behind you, but you need to have all the vertebra there. Okay? You don't want to lift any of them up. We're going to bring them up to the ceiling, your arms. Now here's what I'm talking about. Lift in one at a time. Picture your spine, lift up your head through your arms, and I need you to not to lift up five at a time, but lift up one the next.

Really curling into yourself, not popping to the ceiling more curling into yourself. Aaron. Challenge yourself to round, warm, yes and reach all the way past your feet. Stretch. And now we're going to pull the belly in again and roll back the bellies behind the line of your hips. It's excellent, Rebecca, and you're rolling down one bone. The next bone really articulating as you roll down and then take your arms up and back. No arching through that upper body. Nice.

Arms up to the ceiling. Articulate here at belly, pulls in and up to lift one bone. The next bone you're creating space between each vertebra. Can you feel yourself stretch one away from the next, away from the next good and a roll back. You're rolling back your lower back. First one bone. The next, the next, the next good. And then stretch your arms up and back.

We're going to do one more at this tempo. Come down more. Amery if so, you're on the mat more. There we go. Curling it up. Rounding up. Good. So we're keeping our belly behind your hip bones here. You don't flatten out your belly onto your thighs and we're going to roll back one bone at a time. Really feel that stomach pull in and up and your legs reaching in the opposite direction. And let's double time that tempo. Here we go. Arms head, curl it up, reach us forward as you can, and then roll it back. Rolling lower back, middle and upper, reaching the arms back and three more arms head. Scoop it up.

You guys can still double time that tempo a little bit faster and scoop. Good and rolling back. Lower middle. And you can go ahead and soften your knees and stretch it back. Two more arms, Marie Head and bend the knees a little bit and then curl up like that. Oh yeah, I like that better. And then reach. So as you rolled down and back, you can slightly bend the knees. [inaudible] excellent. And one more time. Rolling back. Okay, good. And we're just going to end there.

We're going to bring the arms up to the ceiling and rest your arms down by your side. Make sure your head's on the mat and we're going to have the right knee into your chest. Okay, good. Extend the leg up to the ceiling and give it a stretch. I want it nice and turned out and put your hands either behind your thigh or your calf, but avoid that knee joint. Try not to do that, so our belly is going to be pulling in and up and it pools that leg up towards you. Good rest your arms by your side and we're going to cross. We are going to go real slow on this one.

We're going to cross to our left shoulder. Now keep in mind that stomach that's stretching your spine in and up and we're going to reach that leg away from that powerhouse as low as you can. Keep your back flat but really feel how that powerhouses in and up. That back is stretching and then open up a little bit and then come back up so your belly is in and up. That way while your leg is stretching in the opposite direction and we're going to cross and we're going to really pull the belly this way as we reach this way around and now to Tiempo, cross around, up, cross around, up.

Make sure you cross the body more than go out one more and reverse. I would love to see this hip get longer, so long. There we go. And around, up and reach. Cause this is reaching one way and the legs challenging it in the other way. Three more. Cross around, up, much nicer Belize, in and up.

And that legs reaching the other way. One more and hugging that need. Great Shot. Place that foot next to your left and bring in your left knee. Hug It. Extend the leg up to the ceiling and again, behind the thigh or calf and not the knee. Stretch good arms by your side. If your right leg is down on the Mac, it is also working hard to stretch your lower back, pulling it away from the middle and upper back.

So your belly is going to pull up that left leg. Go slowly to your right shoulder and feel your belly go in the opposite direction as you reach away with that left leg and then pull it up and cross a up and cross around up. Good. Two more since you're reaching that leg away from your powerhouse. One more. It should be taking that hip with it too. And we're gonna reverse open around up. Good.

So take left hip and yes, that's it. You're now working more from where the leg starts instead of right through here. You really reach long with that hip. I loved it. One more. A little more stabilizing in the powerhouse. Great job hugging the knee. Excellent. And bring that leg long on the mat. Round your back and sit up.

Good. And we're going to put our hands with right by our hips so we can lift our seat. And I want you to stay just like this with your weight. More on your hands. Good job. Okay. I want you to do that because I want you to look at your belly and see that it's scooped in. Yeah.

Can you see that your belly is behind the line of your hip bones that we drew. And I want you to keep it like that and bring up your right knee, pulling in with your stomach. Good. And I want you to keep your belly like that and pull up your left knee. No popping out that belly. Good. Get less dependent on your hands. And I want you to put your hands under your knees right now.

The leg should be relaxed, your shoulders should be relaxed, and you're just looking down at that stomach that staying behind the hip bones. And we're just gonna do two like this. A real mild rolling like a ball. We're gonna pull your belly in so much that it's gonna make your balance fall back. So keep pulling in your belly, keep pulling it in, and you're going to rock back with it and exhale up and hold. Excellent. That's what I want to see. One more time. Pull it in so much that you fall off balance and then hold.

Great. Now if you want to advance it, let's put your hands on your ankles. So you're gonna pull those knees in more. But remember the whole point is to open up this lower back. That's what I want to see you open up that lower back. Good. And let's pull your belly away from your thighs so much that you roll back and exhale, roll it up and hold that belly behind those hipbones.

Good and rolling back. Good. And then scoop. And then, all right, now stay here and I'm going to challenge you guys even more. I want your knees to open just a little bit more and look at the line of your hips. Keep your belly behind the line of your hips and let's stretch your upper back away from your lower back pike pulling your stomach in and now try to round your upper back so much that your ears are trying to go between your knees. You keep trying to aim for that. Aim for that. Every time you come up.

And let's inhale, roll back and exhale, roll up and hold. The lower backward is and keep stretching your upper back forward, forward, forward, forward, and inhale, roll back. And exhale, roll up. Perfect. Pull in here. Now keep trying to bring your head between your knees. Keep going, keep going. Yes, and one more. Inhale, roll back and Xcel. So every time you come up, you're going to keep thinking of stretching forward and forward.

And now rest your feet down. Excellent effort. Loved it. Really, really good. To change. Back to our series of five. You're going to put your hands behind you. Watch those shoulders from lifting by your ears. Let's do you work the back of the arms and lift back. Good. All right, so we're going to be doing this series of thought.

Same thing when you reached the leg away from you. And I'm just having you sit up so you can see when you reached the leg away. Make sure this hip's not up. Make sure you're really reaching through the lower back and that energy is opposing your belly in and up. So stomach's really pulling this way and the legs are helping the stretch your back so that your packets that stretch on every exercise. Okay, go ahead and lie down. Good.

And bring your right knee into your chest, right hand on your ankle, left hand on your knee. Good. And bring their weight of your head up. Lift the left leg up, had it comfortable, challenging levels. So your left leg is really stretching your lower back away while your stomach is really pulling in that right knee and switch hold in the left knee. Really regain that. Make sure you feel not the knee hyperextending or quad pressing down in your right leg, but the thigh reaching through the back of the thighs and from the hip.

Good and right knee. And now let's double time that tempo left and right. Let's get that knee in more for me. Stretching all the way. Feel your belly put into your ear. Yes. Into your ear. Nice left, right. Good. Left, right, left, right. Good. Pull it in.

Really lengthen. Fill the belly in and up. One more set. Good. Let's grab both ankles and rest your head. I'm going to really challenge you on the double leg stretch because the double leg stretch pretty much is the all encompassing bloods exercise close to the teaser and the teaser comes a second for me. I think the double leg stretch is the most important exercise here. So why is that? Because as you reach your arms in one direction, that's your belly pulling in and up all the way out your fingertips while your lower body is really reaching in the opposite direction.

So you really had those two energies going out without pop in that belly. Right? So let's bring the weight of our head to our chest. Look at that tiny belly. Stay in, be low the line of your hips, and keep that in mind as we reach away from that scooped in belly. Take your arms, fingertips back. Good. And so I want just a little turnout and feel your lower back.

Stretch out your toes, feel the stomach in and up out your fingertips. And then pull it together. And inhale, reach. Keep your arms just a little higher [inaudible] and then lift your shoulders a little more perfect. And pull it in wherever your toes are. You want that same level for your hands. And inhale, reach. Good, good. A little more. Reach from here and in.

Nice and inhale, reach, pulling the belly in and up out those finger debs. And exhale, two more, a little quicker tempo. Inhale, stretch. And exhale. Inhale. Enjoy the stretch. Exhale, pull it in and rest your head for a moment. Work Alright, no break for the next three single, straight leg, double straight leg, and Chris Cross. So we're going to lift up our head and shoulders and crawl up our right leg. That's extended to the ceiling. That's it. And left like reaching out.

Good and use that belly in and up to switch and left, right and left. Really they want to fly to the air. No rocking back and forth cause your Belize pulling in and up and your lower back is reaching through those leg stretch. This is a stretch. Pull it to me. Mirror back to me here. Yes, exercise. It's here. That's it. That's it. Stretch and one more set. Right and left both legs up to the ceiling, hand over, hand behind your head. Great.

And your belly is pulling in and up as those legs go down and pull them up and inhale, reach Anna and inhale. You take it where you can and exhale up, but you don't let that belly pop above that line. You keep it sinking, [inaudible] and up and use your seat to help it. Seeing one more. Inhale, reach and XNL. Keep your upper body, bend the right knee in and twist to that right knee twist. Keep twisting, keep twisting, keep twisting and switch. Really keep the line of your hips there. As we pull that in even more. More. Yeah, and switch. We're stretching the back, really stretching and twisting it. One more set. I need this leg down the middle of your body and last one over to your left and then hug in those knees. Nice job guys. Sit on up.

Now. Sometimes our back gets a little tight on that, right? Okay. At work at work hard, you're challenging your stomach, but the back might work a little bit. So here's our chance to stretch it. So legs wider than your shoulders. This is to open up your lower back. Okay. Arms Straight ahead in front of you. Pull the belly in and I like to feel like I'm really sending my tailbone through the floor while my stomach is pulling in and up in my crown and my head is reaching up.

Now let's pull one bone away from the next as we go forward. Good. Exhaling all your air forward or forward and keep pulling your belly behind the line of your hips to open up that lower back and then roll back up. Taking a big breath, an exhale, all your air forward. So this is your time. I know it's a hard exercise, but it is your chance to stretch your back, the back of your legs and inhaling up so that you're ready for all of the next exercises. If you need to take another breath you can hear, but then exhale all your air to go down. So enjoy it. You stretch one bone away from the next. The belly is still planted up.

Went a little forward with that pelvis. So we gotta keep the hipbones right over those sit bones as you stretch forward in that stretches your lower back. Better and rolling back up. We're going to do one more lift up to the crown of the head through the belly and then go forward and forward. Good. Good. And I'm just going to keep this here now. I bet you could do it a lot better now. Keep going down, down. That's it.

That's it. I love feeling the stretch in your body and then rolling back up. Excellent. Good. And rest your arms. Alright, we're going to do open leg rocker. So we're going to bring your bottom forward just a little bit. Feet together and knees apart. Good. Let's put our hands behind our knees. Unless you're flexible enough to hold your ankles.

I can't remember if it needs a part. Good. Okay. Feet on the mat because I want you to do the same thing that we do with rolling like a ball which was start with our stomach polling back, really staying behind the line of your hip bones and then when it you're really scooped in and shoulders are relaxed, then you can lift up one foot and then lift up the other and nothing changes. If I look at this, okay, so much now we're going to really use those obliques and nothing changes as you extend the leg. Go ahead and let's all extend the same like yeah, there was, we're going to get really confused here and then down. Good. And you're going to just really scoop in. You're not going to feel weight shift on any cheek as you extend. Nice.

And do that again. Extending one length stomachs really in and God and extending the other. Love it Rebecca. Nice and down. Now both legs are going to go up. You're going to extend both legs. Good, good, good and damn. And you're going to scoop in and extend both. It's always a stomach exercise.

Hold it there and crawl up behind your caps as high as you can. So your legs are as straight as you can. They're going to be straight. Good. And now you're going to use your lower belly and roll back. Look down at your lower belly and use it to roll back and come on up. No flat spots on here.

I want you to really send your legs one way and your powerhouse the other. And that'll get rid of those flat spots. So we're going to keep pulling your stomach away from me. Away from me. Oh, keep going. Keep going. Keep pulling away. Keep pulling away. And you round down. And I use your upper stomach more to come up. Look at that. Not a single flat spot. And pull away from me. We'll pull police.

Yes, yes. And up. Love it again. Pulling. Good. Now Aaron, I want you to keep your lower belly where it is. Keep your lower back. But now lift your chest lift. Don't switch it to from a lower back. Keep lifting taller, taller. Nice. Now curl into yourself. Two more [inaudible] keep your low and then come up more. More. Yes. One more.

Curl into yourself and then keep challenging yourself to live taller and taller. Stay here. Squeeze your legs together. That's it. And now we're going to leave your legs there and me a preview to your teaser. Leave them there and roll through your back, extending the legs to the ceiling. Bend your knees in. I'll give you a little break. Hug Him in God.

But every transition is an exercise, right? Oh yes, yes, yes. So we're working on, okay, this is a great waste shaper, waste worker, the cork screw. You want to feel your s it's a delicious stretch too, when you can get into it. Sometimes we just get so tense in our thighs and everything else that we don't enjoy it enough, but it is really wonderful. I want you to extend the legs to the ceiling and let's just warm up. Really getting in touch with how that belly pulls in and up.

So pull the shoulders away. Yup. A little bit of a [inaudible] stands for me and we're not quite doing the corkscrew yet. We're going to first use our belly to pull in and up and bring those legs towards us. Excellent. Let them go a little bit, trying to keep your back flat and then feel that stomach pull in and up to pull those legs towards you. Beautiful. Now then have right up to the ceiling, 90 degree angle and let's feel the waist as you drop them to the right as far as you can. Now feel those obliques as you pull them center and really let them fall as far left as you can night's work, Aaron, and then really feel that waist is scooping good and stretch as far right as you can and work those obliques to pull in. Excellent job, Aaron, and to your left and scoop it in. Press that lower back. Good job, Rebecca. Okay, let's go for the circle.

You're going to go as far right as you can. Sweep as low as you can go. Left and then pull them center. Beautiful. One more with me, Emery, and you have got this scooping it in around. Excellent. And just really feel it. Enjoy it. Go to the right, stupid. It's massaging that back and pull it. Center and GLF around. Circle reach long and center. Good.

And the belly is in your stretch. That lower back by reaching those legs away. Excellent. One more left around scooping in and center. Great. Go ahead and sit up for our saw. Saw you want to sit straight up, have your legs a little bit wider. Again, we're trying to open up the lower back. So if we shift our legs or our hip bones, it's not going to open up our lower back.

You're going to go right into it and you're really trying to cleanse the lungs. It's a big breathing exercise. So as you reach forward, you don't want to go like this. You want to actually really pull back with that rib right into the lung, squeezing out all that air. Okay, so arms. Let me see every muscle in your arms as you got side. Thank you. I appreciate that. And Nicer. I kind of, we're gonna use your powerhouse to twist.

Let's twist all of us to the same direction. Let's see if we're going, since they outnumber here, we're going to twist to their right, they're good and Xcel, but I'll come back and work with you. So feel how this cheek came up. So we want to keep both cheeks on the mat and really pressing through. Keep that hip and then that way I can actually stretch you better now. Feel that difference and then inhaling up nice and tall, keeping the opposite hip as you twist and now pull that rib into your long as you reach past the baby toe. Yes, and inhaling up and that belly is always pulling behind the line of your hips and exhale all your air reached for the baby toe, not the OHA.

Be Very precise on that. Inhaling up and twist. Great job keeping those hips down and exhale, stretch. Pass the baby to inhaling up and use those weights, muscles to twist and exhale, reaching, reaching. Try to touch your head to that toe. You're really pulling that spine. Nice. Inhaling up and twist with the waist and exhale and really keep that hip sitting down as you stretch. Inhaling up and relax.

Beautiful. Good. Bring your legs together. Flip onto your stomach. We're going to do neck roll. Flip onto your stomach. Yeah, that sounds great. Yeah. I'm like, what did I say wrong there? Okay, so yeah, just having your feet reaching for each other. All right, why don't we have our arms long by our side and our forehead just down into the mat. Legs are together. Heels are going to be touching. Good. So we want our belly button not to feel like it's a balloon pushing into the mat. It wants to still keep an eye on the line of your hipbones and it wants to pull up in above that line of your hip bones. Okay, so that's what your lower belly and now it's going to be pulling in and up so that a long guedes your spine out the crown of your head and you really feel your back stretching that way. Okay.

Now I want you to use your bottom and your hips to really take your tailbone and your lower back, your sacrum, and reach and long through your legs all the way out your heels so you have that opposition. Now let's find a pencil between our shoulder blades and I want you to just squeeze that pencil and keeping that length in opposite directions in your spine. Let's start lifting up your head and start lifting up your shoulders and your chest and come up as high as you can, keeping those two energies. The legs are reaching one direction, your other energies, and then come on down. We're going to do one more time, relaxing the shoulders, even into the mat.

Start off by pulling the belly in and up, and then squeeze that pencil and keeping the energy out the crown of your head. Let's start lifting up your head and your shoulders and your chest and your lower back's reaching back through your heels and then come on down. Nice. Now let's bend your elbows. Put your hands underneath your shoulders. Great. Just like this for me. Flat Down Nice all the way down. [inaudible] and if you have a stiff back or te or an recovering, you want your hands a little bit forward, more and out to the side. Great.

Still on the map though. Perfect. Same thing. We're going to pull our belly in and up. Lengthen that spine out the crown of your head, length in your lower back and sacrum out your heels. And we're going to start coming up squeezing a pencil between your shoulder blades coming up when you need to press into your hands to come up as high as you want to. And then we're going to circle the head by looking over the right circle down around to your left shoulder and look forward. Give yourself a quick check.

Is your belly hanging? Is your belly in and up? Let's look left. Circle down around right and look forward and come on down. Still stretching your spine one direction while your legs are reaching in the other. When you're doing this really, really well, you're going to feel an intense stretch on your abdominals when you're up there, not just the back stretch but your stomach. Okay? So it's squeeze your legs together and reach them in one direction for one more time. As we lift the belly in and up and start squeezing a pencil between your shoulder and it's excellent and coming up, press into those hands when you want. We're going to start looking left this time. Look left.

Circle the head down to your chin, to your right and look forward. Really Nice working Emory. Look over your right shoulder. Circle the head down around to your left and look forward. And now come on down. Still stretching your spine out the crown of your head and reaching those heels long behind you. Great. Now lift up, but off the mat by pulling your belly up and you're going to sit back onto your heels, but be sure that you really pull into a scooped back. That's it.

Long description for that transition. Beautiful. Even a little more Emory, I want you to lift in those ribs, lifting those hip bones and then you'll get even a better stretch. How does that feel? Good. All right, single leg kick. Next. Go ahead and go back onto your belly, up onto your elbows. And we're going to, yes, we're going to have our elbows a little closer onto the mat and phis pushing in to each other. Nice. Okay. You could probably, sorry, I wanted them on the map but not so in elbows. A little wider area.

There you go. Good. All right, so your legs are still really reaching long behind you and your belly is really pulling in and up. Excellent job here. I want to be able to see a movie on your chest more. There we go. So that's it. So in and up belly. While you're stretching this way. Good. And I want you to try to lift both legs up if you can a little bit. And then let's start with the right heel.

Going into your bottom right to left to right, to left to good job. Pressing with your hips, right to left to Belize, pulling in and up. Right and left and right and left. Let's do one more set. Good. And come down onto your chest. Alright, we're going to put the right facial cheek on the mat. Left the hands behind your upper back, right cheek. Perfect hands behind your back and bring them up as high as you can.

Excellent. All right, let's see if you can keep bend your elbows and Moraine. Bring your hands between your shoulder blades, but yes, you are right. Your right cheek on the mat. Go ahead. All right. Did you have a question, Rebecca? Oh, and so here, I want your stomach pulling in and up. Always right, which means I want your upper body super quiet in this exercise. If I was looking at your upper body, I don't want to see that you're working in this exercise.

Your lower body is reaching away from that stable upper body. You lift up the legs a little bit and now hit your bottom three times a day. Here's one, two, three, and then bring the legs down and lift up, up, up, and switched cheeks. All right, Aaron, I want you to tell me what you feel with your upper body when when you're kicking your bottom. One, two, three. What do you feel? Okay. And switched cheeks. Do you feel any rocking at all? No.

You don't feel any sliding forward on your face and that's better. Yes. Excellent legs Dan. And sorry we're still moving Rebecca too. And kick it to three. I'll come over here. I was just all good night stretch. Good job. All right. Round your back and stuff. Sit on your heels again.

Really scooping the belly in and up behind your hip bones. Now I don't know if you felt that difference in your body but you really press your hips into the mat. Exactly. And we're going to flip around and just sit on up on your bottom for neck pool. So stay just seated for a second. Yeah, so that's the first thing that we do it when we kick cause we're kind of, we slide and then we realize as we make this connection more into the mat then it becomes more of the exercise. But that's what everyone does. So I was just using you cause then you change it as soon as I mentioned it.

All right, so legs are hip with the part. Good. And they're flexed and pointed up to the ceiling. This is a really hard exercise. It's all about pushing those heels away, all the way from the waistline through the bottom, through those heels. It's a tough one. And your belly is pulling in the opposite direction. Okay?

Little narrow with your feet cause we just want to be in line with these hips. Okay. And go ahead and roll down onto your back. Just lie on down. And we're going to start with your hands right by your side. Let's start with your hands right by your side. Good. And we're gonna pull our in and up and really articulate.

Lift one bone, one between your ears. Let's lift coming, bringing your head to your chest and then lift another bone. Ford cre. Use Your hands to crawl up your legs and crawl until your head kisses the crown of your head. Kisses your knees. Inhale, sit up tall through your spot. Have you stacked your spine or did it just come up? You want to pull in and up one bone on top of the other. They're trying to stay as tall to the ceiling as you can and then curl yourself down. As you push your heels away. Just crawl yourself down. Yes.

Another one like that. Inhale, bring the head up to your chest. Belly is pulling in and uplift. We're only one bone. The next phone, the next phone until your head touches your knees and then from your lower belly roll up through your spine. Beautiful. Aron. Nice. That's it. Good. And now curl down. Good place one hand over the other behind your head if you want to advance it. Otherwise you can keep your hands by your side and we're going to let your elbows hug and kiss, kissing each other basically.

And we're going to lift just one bone at a time. Pulling the belly in and up. Curling up, round, round. I'm going to want your hands to say by your sides. You really get this articulation through here. You can keep your hands by your side on the way up. Really articulating all the way forward.

And then inhale from your lower back will up through your spine all the way out the crown of your head. Let's go back tall for a little bit. Going back, back, back, and now curl the rest down. Good. Inhale, roll it on up. Legs. Our heels are pushing away. Pushing away from that lower back. Inhale, sitting up tall. Good. Now lifting off your seat even more. Pull these back. Yes, as you go back. Tall, tall, yes. And now curl the rest down. Excellent job again. Two more. Inhale, rolling up. Scooping in and up.

The lower back is still reaching and inhale. Roll up through the spine. Stack those bones. Great. You're beautiful. Straight back right now. And let's go back pulling these with you to keep that straight back. Yes, yes. And now curl the rest down. Fabulous.

One more time in with the air XL. Stupid in Nice in how? Sit up tall stacking the back stack. Stack stack. And we're going to go back tall, tall, and curl the rest down. Excellent. Nice job everyone. That is a hard one. You guys do really good. Stretching your spine. Let's lie onto your right side, onto your left side, or actually do you mind if we just all face that way that we all keep it the same leg. Look at that and line up on the back of your mat a little bit.

Good. And lift up your head to rest on your elbow and we're going to bring the legs forward. All right, so we want to pull our stomach. You were actually just right second ago being this just a little more forward. Good. Now you're in line with your hips more so the stomach is pulling, so in and up it is out the crown of your head and a lot of us in this exercise and up shortening that neck as we rest our head on our hand and we actually don't want to rest our head on our hand. We want it eventually to be like neck pull where it's one hand behind the other and you're pulling on your neck. So as we get tired, we end up breaking the wrist and resting our head on your hand.

But you really want it to continue lengthening your spine. And pulling it. So it's going to just show you what it's supposed to be. Yes. So that you feel like that you can keep your other hand down there, but pull your ribs in and pull up and that's that stretch that you want to get. So the bellies in and up all the way out, the crown of the through the neck and out the crown of your head. But as you get tired you can rest your head on your hand. Okay.

But now what's the lower body doing? Well, we're really wanting to get a good shape to our legs. So we're gonna just to top leg, please lift it up to hip level and as you're pulling in and up, your leg gets to reach in the opposite direction. Really stretching that lower back. So I need you guys to all aim for the corners of the room while you're doing this. Okay? So your belly in and up. Reach that leg long and we're going to sweep it forward and sweep it back and forward and try not to lift it too high. When you go back, good stomach is pulling in and up and this leg is reaching in the opposite direction. Good forward, follow them and Bam.

Good and forward and back. Watch that hip, Rebecca and forward as you kick forward, make sure it's not coming up with you and forward and let's do three more forward. So keep stretching this hip long at forward and so that you take all that forward and that last time it's better and legs together, keeping this hip long. Push up to the ceiling, to your ear, hook up. Yep. And then squeeze down, squeeze. Good. But right now, see we're getting short. We want to create link to belly is in and up this way and we're going to reach longer than the bottom like and up to the ceiling. Yes. And now reach, reach, reach. You got it up and stretch in the opposite direction and up and the Belize in and up. This way as you are each and one more and really reach now keep along soft toe for me more [inaudible] and at this reach and we're going to do five little circles. One, two, stretching longer.

Three [inaudible] four five reverse it. I love doing these with you cause this is a huge change and it's perfect and rest. So were getting a little short, pulling that hip up, not starting the leg where it starts from all the way up here and using that to create that length. You were moving it a little bit more from just here. Could you feel the difference when you're doing it? Yeah. Yeah. Okay. So we're going to lie on your stomach. Make a small pillow for your forehead. Is there a prop?

Sometimes when I'm doing it I just have my hand on my hip bone to keep pulling and stretching it away. That I think is the easiest way to really feel that because it's easy to get that leg up higher when you compromise everything but to really enjoy that lovely lower back stretch. You know a lot of times what you might during the day feel like. You're like stretching like this a lot and this is like that. Perfect stretch to do it. Okay, so the belly still is in and up out the crown of your head.

Lengthening that lower back and let's lift up your legs as high as you can. Keeping that length and 20 beats. One two, clicking them together. Four, five, six, seven, eight, nine, 10 and keep trying to squeeze my hand. Three, four, five, six, seven, eight, nine, 10. Excellent. All right, let's all take our legs to this direction so we can lie on our left side. So whatever you need to do to get your left elbow on this corner of the Mat. Great. I'm going to keep thinking about that prop question and take your feet forward and rest your head on your left hand hoping one day we won't be resting it, right? Take those legs longer. Good.

Still end up taking your upper body a little too far back. There we go. Good stomach in and up. Lift up your right leg at hip level, turning it out. And the Belize in and up while this one's touching every corner of the room, sweep it forward and sweep it and little more stabilization with this upper body with the rib cage and forward. So hold that. That's it. He goes, the more you hold your upper body, the more you get in your hamstring and glute as you go back. Yeah. Now increase the length as you go back. Reach for that back corner. That's what I want to see.

I want you to really reach for it and to more forward and reach and powerhouse in and up. Good. Last one. Forward and back and now legs together. Good. And we're going to keep that belly in and up. We're going to lift up and now reaching it long could end up now for you instead of it coming up towards your shoulder, it falls back as you come up. So keep it stacked. There you go. Good and up.

Better in one more and I'll give you a nice stretch here. I want you to feel yourself pull away from me with your belly and this is the lower back stretch. You always want long, soft foot, and now it's overcompensating. Pull the hip back just a tiny bit. Nope. Towards a stretching in five little circles. One, two. That's it. Three, four, reaching for me and reverse it. Circle. One, two, three, four, five. Excellent. Relax. All righty. Everybody lie on your back.

Hug your knees into your chest and you're going to [inaudible]. Then the leg, hug the knees in. Extend the legs up to the ceiling and shake them out. Just really just check them out like you're throwing a tantrum because you're going to want to shake the quad from cramping on and you're going to hug in your knees to your chest. Good. See time. He knows that this, the tantra means we're going to have a teaser.

All right? Okay, so we are going to extend the, pull the belly in and up. Always legs up to the ceiling. Pilati stance, and now reach your stomach so much in enough that you're going to reach your arms back and feel that energy through the fingertips. Your back might arches your legs go down to a 45 degree. But try to control that and we're going to go. You want to really make sure you have a lot low angle. There you go.

And then come on up. Roll it up. Scoop it in. You got it? Yep. And now roll down, articulate one bone, the next, the next and reaching it back and come on up. Yes. Up, up, up. Now I want you to reach your legs in one way while your belly pulls the other. Really think about that as you roll down. Really stretch. Reach the legs long.

Fabulous Rebecca. And one more time up scooping it in head. Come on in. Excellent form Emery and rolling. Watch the head arching back. That's it. Nice Aaron. And that, enough hugging those knees. Very, very good. Rock on up to a seated position. We're going to go for seal. Bring yourself just a little more forward. Good. And I want your seal. Your feet are together on the mat.

Hands go through the legs and under your English. You got it. Okay. So we've been talking about this in all our rolling exercises. What do you think our lower backs going to do? Is it going to pop forward or is it going to stay really nice and scope? We're trying to open up the lower back here. So balanced with the feet up.

Looking down with a much, yes. Good. And now I want your knees a little narrower for me. [inaudible] and a little bit more stretching away like that. There we go. Good. So less energy in your limbs. They're just there to extend your strong center. So less energy in your limbs, more in your center.

You have such little energy in your feet that they should be able to clap like flippers of a seal. Right? And just an inch off the mat. So we're trying to get first, get that clapping. One, two, three. The goal is to clap an inch off the floor behind you as well, but you want to wait. This is the more important one right now. We're going to roll that through that lower back and clap two, three and roll up and hold up. Really good. So when you're back there, you're keeping that nice scoop and you're reaching your legs away from you, not crunching onto your neck, but reaching your legs away and you're, you feel that intense powerhouse stability when you're clapping back there. So let's see if we can feel that intense stability.

You're going to roll back and hold with your powerhouse. Clap too fabulous and roll up. Super impressed. You guys are gonna have to do better than Emory back here and roll it back. Scooping in. Clap two, three. Yes, Aaron and roll up and now we're over there killing it. Huh? [inaudible] roll it back and feel that stomach stabilize. These you clap two, three and Rola. We're going to do two more and it's like counterproductive.

You do that. It's supposed to be strong and stable. Your stomach, but relaxed and everything else. Yes. And Roll Up. Love it. Last one, see if you can let go of your feet when you're back there and you're gonna roll up to a standard position and like go and cross your ankles and reach. Good, good. And we're going to turn all around. Guys have to have more faith in yourself sometimes. And we're going to turn around looking good. There we go. We're turning around now. Alright, so relax your arms and shoulders feeder and applauding stance.

And let's think about you want your feet nice and on that map to think about how we started our powerhouse in behind her hip bones. Yeah, tailbone was laying thing. Oh, so nice when you do that and we want you to keep lifting so much through your powerhouse that your arms are going to reach up to the ceiling and you're reaching all your energy up through your fingertips. Now imagine we're against a wall and you're going to articulate down. So we're going to keep our heels reaching away, our weight on the balls of our feet as we roll forward off that imaginary wall. One bone at a time. Yeah, forward. Don't send your bottom back through that wall. It's hard.

And your hands are going to touch the floor. Walk out into a pushup position and I want you to hold that plank for a moment. Looks good, Rebecca. Yes, Aaron. Nice. Good. Don't let your head hing and open your chest just a bit. Yes. And that's what we want. Now, elbows by your sides as you bend them.

Bend them straight for five and up. Four and powerhouse. Use your hips more. It's looking really good too. One more. And now hold it. Really pull your belly up from the mat to come up with your hips and walk back to your feet. Pause when you can't walk back any further. Oops. Sorry. Pause on your right there. Good. If you need to bend your knees. Absolutely.

But roll up through your lower back first. Start Rolling up. Stack those bones. See if you can keep your weight on the balls of your feet. Continue with your arms reaching for the ceiling. And one more set of five tailbone needs to stretch down a little lower and reaching your fingertips as you go forward. Who doesn't want a little arm work? Yep.

And then walking out into your pushup position. Good. And dipping. Five and up and four stomach pulls you up. Three. The belly button pulls you up to more stomach on your right side. Last one scooping up and then come on back up.

Okay. And head down. Make sure your weight is on the balls of your feet as you roll up. Plas thing to come up is your neck arms reaching up to the ceiling. And this is how we traditionally, and try to relax a little bit of your energy.

Empty out all your lungs as your palms face away. And now take a really big breath. As you inhale, your powerhouse goes in and up more and exhale here and we're all finished. This job ties.