Okay, so good evening everybody. This is wonderful. This is lesson number 10 so you've really come a long way and what we're going to do today is just take the whole beginner level Mac work going from the beginning to the end. So I'll have a good idea of what you're working on at this point. Do you work with modifications for your own body? Do apply them. And what we're going to strive to do today is work continuously non-stops you get a sense of the rhythm and the flow of the class as a class the way it's supposed to be done.
My teacher Romana always used to say Pilati is done well to look like poetry in motion. And she's right. It can look extremely stimulating to watch. Actually it's a vague, beautiful workout and a lot of the beauty comes from just continuously working the movements conscientiously, the transitions as important as the exercise. So we'll see if we can apply all of that today. So come to the front of your mat, standing in Polarez stance, hold onto your elbows and take a moment to feel this whole area of the sake room. And a tailbone just with a slight weight going down. And then with a lift up. Oh Megan. So good. Nice lift through the waist, shoulders up, down, and the slight lift up through the chest as well as the whole spine is long.
Now Cross your feet and if you can, you bend down and sit on the floor. If you want to put one foot behind you, if you need to reach down with your hands, you can. That's it. That's it. Okay. Cross your legs. That's good. Tim. Stretch your arms out. Drop the shoulders and slowly and in an organized way. Roll down onto your back. Fold down, roll down road until you're lying on your backs. And just for a moment, take your a pillow. If you using some kind of padding, take it and place it under your head. So lie on your backs.
Check to organize. Your Powell has two arms along. The soldiers are sliding away from the ears. Stomach is in back is long knees and are together. Gently pull the hamstrings towards the no, they're one. Hug the midline, heaping all of that in place. Lift the right foot and put it back down on the mat.
Lift the left knee and put it back down and bring them Reiki to the chest and put it back down. Hugging the mid nine left knee and put it back down and right knee and put it back down and left knee and put it back down. Organize your powerhouse again, hugging the midline, lifting the stomach, lengthening the spine, narrow hips. Lift the right knee again. Keep your stomach and left the left knee. Hug the midline here. Nice tight hips. Put the right foot down and put the left foot down and reversing it.
Left knee comes up and right knee comes up and left foot goes down and right foot goes down. Stomach isn't and right knee comes up and left knee comes up and right foot goes down and left foot goes down and left knee comes up and right becomes up and left foot goes down and right foot goes down. Place your hands, your navel. Pull the powerhouse in and up. Hug the midline length in the spine. Tighten the hips. Both knees come in towards the chest with the powerhouse pulled up in, in lengths in the back on the mat.
Float the feet down and keep the backlog and the stomach in and up. And bring the knees up again and float the feet down and bring the knees up and float the feet down and bring the knees up. Pull the stomach in. Close the ribs slightly in lengths in the feet. Back down on the map. Long back all the way down the arm. Straight up to the ceiling, pulling the powerhouse in and up.
Lift your [inaudible].
So this, lift up again and bring the knees to the chest. [inaudible] and float down without releasing the summer and lift up
One more time. Time. Breathe in. Nice long wave of breath coming through the body. Breathe out. Lift the arms to the ceiling to set yourselves up for hundred. Bring your knees up. Lift your head and chest up just the way you did. Long arms, long fingers, legs. Go Up to the ceiling.
Turn the legs out slightly. Lengthen the legs away. Start pumping with the arms. Breathing in. Exhale. Three, four, five, two, two, three, four pipe. Pull the stomach in and up. Three, two, three, four, five. Reach the fingers nice and long. Forward to four. Five. Keep the edibles. We Chink out. Five, two, three, four, five. Exhale. Three, four, five, six, two, five. Exhale, tighten the stomach. Seven, two, three, four, five. Nice long fingers there. Tim. Eight, two, four, five. Exhale. Three, four, five, nine, two, three, four, five. Exhale, very good. Set. Three, four, five, six, seven, eight, nine, 10. Then you knees, drop your head and feet to the mat and take a restroom. Very good.
Stretch the arms over the head. Stretch the legs out. Give yourself the long stretch. Pull the stomach and even though you're reaching way back, way back to him, and then bring the arms to the ceiling and roll up to a sitting position. Then the knees or rock up. If you need to bend the knees. If you want to hold behind the knees hole and pull the stomach in and start rolling halfway back. So you're setting up your spine for the full roll.
Roll back up. Pull the stomach in to help you come up, lift the waist and start rolling back. Feel the tail tucking under and the ribs closing and lowering with the front body. The back body is getting long. Come back up and set up nice and tall. Now check as you roll back again that the shoulders stay down so you're rolling through the spine and the trunk and using the powerhouse, but not pulling the shoulders up. Come back up. Very nice. Stretch the arms in front of you. Rolling back again.
Halfway articulating through the spine. Roll back up again and this time rolling to the mat and roll down one bone at a time. Keep the stomach pulling in. CP can lower yourselves to the mat. Lift the arm straight up to the ceiling. Check that the soldiers awake of the ears. Lift your head and chest and roll up and roll back down again. Shoulders up down one bone at a time as you roll back.
Very, very good. Nice. Roll all the way down. Lift the arms to the ceiling and then lift your head and chest and roll up. If you're using your hands to help as you roll up, use both of them rather than one. Yes, yes, yes. She stays symmetrical. Roll down again, shoulders drop away from the ears so you work through the spine, loosening up the back. Very, very nice. Arms to the ceiling. Lift your head and chest and use both hands to hold your size. If you want to.
Very good and come back up. Now stretch your legs out in front of you. Pull the stomach up and just stretch a little bit forward to get length and then start rolling back down and reach the legs in opposition to the body rolling back. So the legs along the stomach is pulling up all the way down. And now as you float the arms back, watts it, you don't overarch bring the arms up, lift your head and chest and start peeling yourself off the floor. Oh, look at you Tim, and come back up and stretch forward. Nice long stretch head drops down and as you roll back broad in through the shoulders, that's it. That's very good there, Wendy. Rolling down long arm, stomach in all the way back.
Stretch, arms back, reaching long and then roll back up, pulling the stomach in, closing the ribs, very good team up you come. That's it. That's it. And forward and two more times on your own. So if you want to go a little bit faster, you can. If you want to take your time through the stip type parts of your own body, you can do that because each of you eventually find your own rhythm of movement. Nice. The thing is that you work in an organized control way.
That's it. Pull the stomach in and back. Very good. Keep pulling back. And one more time. As you roll down, shoulders down, pull your stomach in. Back. You Go. Pull against them. Tuck your tie. That's right. So does that. Yes. Lovely. Stretch back and then roll up and stretch.
Nice, Nice, nice work. Setting yourselves up now for single leg circles. Bend the knees and roll back down on the mat line. Flat on your back. With the arms long, make sure your head is supported if you need it. Shoulders along. Lift your right leg straight up to the ceiling and lengthen in the leg.
Length in the knee. Sir Tim, the leg goes straight up over the hip. Yes. Now slightly. Turn the leg out. Check that the powerhouses engaged in small circle. Get going. Left down around it. Up. Circle the liken. Stop. Opposite. You knows, circle the leg and up. Circle the leg and up. Circle the leg and up. Circle the leg. Now we versus circles.
Circle the leg up. Circle the liken up. Circle the leg and up. Circle the leg and up. Circle the leg and up. Very good. Put the foot down next to the other one and lift the left leg straight up to the ceiling. Check that the back of the neck is long and circle to the right. Circle the leg inner. Circle the leg up.
Circle the lighten up. Circle the leg in, up. Circle the leg and reverse it. Circle the leg and up. Circle the leg and up. Circle the leg and up. Circle the leg and up. Circle the leg in up. Very good. Put the foot down next to the other one. Stretch both legs out on the Mat.
Long legs. Nice narrow waist, narrow hips. Been the right knee in and lift the leg straight up to the ceiling. If you want to use a strap, you can eat good. Okay, so the strap, if you using a strap, it's for stretch. If you're not working with a, strap it for strength and stability. So long legs, stomach in, shoulders down.
Cross the leg to the left, down, around and up. Circle the leg and up. Circle the leg and up. Circle the leg. Now you keep the body very quiet. As you do the circle and up, reverse it and circle the other way. Circle the leg and up. Circle the leg and up. Circle the leg and up. Circle the leg enough. Now the leg is in the air.
You can keep holding the strap and Megan, hold your thigh and stretch the leg in hip, the right hip down. Check the shoulders along and then get the foot out of the strap and slowly lower the leg. Straight down, long legs, long arms, all the way down. Long stomach and then the left knee in and lift the leg up to the ceiling. Put the strap around it if you want to and when the leg is going up, check that the left hip is going way down. That's good Megan. Yes. So the leg is reaching to the ceiling. The left hip is down into the math.
The powerhouses engaged and cross over your own body. Circle down, around and up. Circle the leg and up. Circle the leg and up. Circle the leg and up. Good work here with the knee. Reverse it. Very long leg. Circle the leg and up. Circle the leg and up. Circle the Megan up. Circle the leg in, up. Circle the leg and up. Give the leg a bit of a stretch.
Check with your back as long the soldiers are down, the stomach is in and then put, get the strap out and slowly lower the leg. Straight down. Long leg, long stomach, long back. Definitely good sound effects here. And stretch both arms over your head. Nice work. Reach with the fingers, reached with the legs and pull the stomach up. Now as the arms come to the ceiling, pull the ribs in and lengthen the lower back and see if you can roll up to a sitting position. Rolling up. Good. Put your hands by your bottom.
Have a look at where your feet are and pop your bottom forward. Four rolling like a ball hole behind your knees. Lift up and round into you. Oh, you're opening up your lower back. Shoulders are down and roll back to your shoulders. Roll up and balance and roll back.
Keeping the stomach in. Use a powerhouse to help you. Roll it up and roll back and roll up and roll back and roll up. One more time. Roll back. [inaudible] roll up and now shift and hold your shins or your ankles and pull the feet tighter in Siem. Get even smaller. Shoulders are down. Just hold this position at Gulf four minutes.
Are you willing to, it's a little bit. Go over your feet. Come back and hold the feet and roll back again. Rolling towards your shoulders. Keeping the feet in. Roll Up. Balance. Yes and roll back. Roll up in balance. Keeping the head in back. You go and up and very good there Kim and up.
Nice work. All of you back and up. Put your feet down. Stretch your arms and slowly roll down onto your backs. Long back, long spine. Place your hands on the mat. Check that the back is long. The stomach is up, the hips are narrow. Bring both knees to your chest for single leg stretches.
Both knees come in, hold onto your shins. Crowed your head and chest up off the mat. Stomach is tight, left hand goes to right knee. Left leg goes out, pull the right knee in, pull the stomach in, switch your legs, pull the left knee in. Switch, squeeze, switch, squeeze, switch, squeeze. Elbows wide, squeeze, squeeze. Remember, it's all with the outside. Hand to the ankle outside. Handle the ankle outside. Hand to the anchor. Both knees come in, lower your shoulders and head to the mat. To the legs are still in. Roll your head to the right. Roll it to the left. Come back to the center and curl your head and chest back up. Elbows are out.
Stomach is in, ribs are back. Ribs are full now. Double leg stretches. Arms and legs go away from each other. Long reach. Circle the arms and hug tiny little ball and inhale and hold you. Position. Circle and empty your lungs of air and inhale and in and inhale. Reach with the fingers. Reach with the toes and in.
Drop your head down low. Roll your head to the right. Roll your head to the NAF, back to the center. Now if your neck is starting to get tired, keep your head down. Otherwise lift up again so you curly shoulders and head up. Lift both legs to the ceiling for scissors.
Have the midline with your legs that you write like with both hands and double stretch. Scissor the legs. Double straps, scissor double straps, double Spratt. Keep the hips quite a stretch. Double stretch, double strap, double stretch, double stretch, double stretch. Bring both legs up again. Bend your knees in, deepening into the powerhouse. Lower your head and shoulders down, keeping your knees bent in. Keep your knees bent into your chest. Very good.
Place your hands behind your head for lower lip. Curlier head and chest up. And if both legs straight up to the ceiling, hug the midline, lift the chest a little higher. [inaudible] lower the legs away from you and lift the legs up from your belly and lower the legs down a little bit and lift up, pulling the stomach in a pull the stomach in even more and keep it in as the legs float out a little bit, just a bit, Wendy, and bring them up. You're almost taking too big a movement. Now keep this strong. That's it. And up. Very good and lower the legs and up.
Nice here Megan, and lower the legs and up. Very good. Bend your knees, lower your head, lower your feet to the mat. Stretch arms out. Stretch your legs out and just lengthen the body. Reach and bring the arms to the ceiling and roll up for spine.
Stretch forward to using your stomach. Good. Roll Up. Very good. Just move your bottom slightly back on the mat and open your legs out a little bit wider than your own mat. Take your arm straight out in front of you. Check that the shoulders are down. Very elegant. Lift and up. Pull the powerhouse up and lift up in the sternum.
Take a deep breath in and breathing out. Round your upper back, your middle back, your lower back. The arms are parallel to the floor. You can look at your own navel. Pull the stomach way in and roll back up. Stacking your shoulders way down and lift your chest up and lift in the waist. Take a deep breath in. Breathing out. Drop your head and round through the spine, reaching forward with the arms, reaching back with your waist and roll back up.
This is very nice. Rolling up. Lifting up, shoulders glide down and press up to the crown of your own head. Good. And again, drop your head and reach long with the arms filling up the back body lengthening and opening the waist. The arms stay shoulder height. And as you roll up again, roll up. Stack the shoulders down, up in the spine. Pull the powerhouse up and lift in. One more time. Drop your head and reach forward. Lengthening out, filling up the back body. That's beautiful Megan. And come back up. Come back up, come back up. Let the waist lift the ribs. Shoulders are down.
Lift up, tighten the hip. You're a little taller and relax. Nice work, Ben. The feet in for preparation for open leg rocker. So pull the powerhouse up slightly. Close your ribs, Tim. You one. Hold underneath the knees. Take the right leg and stretch and down.
Shoulders are down when the left leg. Yes, yes, yes. That's it. And down and right leg and down and left leg and down and right plate and down and left like and put your feet down. Move yourselves forwards on the mat. So when you roll back you'll be staying on your own mat. It's a little bit more forward Tim, cause you have a pile of pillows there.
So lift up again and still working on the balance. Extendedly pulling the stomach and so you just balance here and bend the legs down and extend the legs, pulling the stomach in and ups even. Find the weight of the legs in your belly. And one more time, pull the stomach up, hold this shape, roll to your shoulders and come up against the black to the shoulder blades. Come up and balance and roll back and roll up and roll back. Good. Wendy, you caught it and up. Pull that stomach up.
I spoke too soon and roll back and come back up and one more time. Roll back and see if you can nail your balance. Hold it, hold it, hold it and benefit. Put them down just before and stretch your arms out and roll down onto your back. One Virta a time for corkscrew. So you're lying flat. Take a moment to get the back long again. Take a moment to broaden in the shoulders if you want to have any sort of padding under your head.
Get [inaudible] that set up now and then bend both knees into your chest and as you bend the knees in, feel how your back just naturally got longer. Pull the powerhouse in and up and lift the legs. Keeping engaged in the centers to the back stays. Long stomach is in and raw circles. Who Your massaging your sacred right down left enough.
Reverse it left down right and up. Stomach pulls up and right down, left and up. So see if you can feel this movement centering in being initiated from your stomach and right down, left and up and left down right and up. Now pull the stomach up and start floating your legs to the floor. Keeping the stomach in, keeping your background all the way down.
If your back starts to art, you bend your knees and put them down. Otherwise you are all temp. Ian's very good and you can move faster or you will die. Stretch your arms over your head. Long stretch. Lengthen that way. Separate those ribs from those hips.
Bring the arms up to the ceiling and slowly roll up. Good. Good, good, good for saw. Open your legs a little wider than the math again and flex your feet so that Pete are really pulled up. You take a moment to see if you can press the backs of the knees down. She's starting to work in the quads as well. Really Flexing Feed Wendy.
That's it. So and then spread the toes t oh yes, that's it. Sandy. Arms are to the side. Lift your chest way up. Pull out of an imaginary belt in your waist. Very good twist to the right. Left-Hand goes toward your little toe and stretch one. Stretch to stretch three and lift other side twists and stretch one.
Flex those feet really strongly and lifting the weights. Twist to the right twist and stretch and three and Lyft. Other side, twist them. Stretch, flex the feet away from you. Pull the toes up and lift western stretch and two and three. Keep the hips grounded. Last one to ascend, stretch and two and three and left flexor feet.
Reach with the arms. Hands a little higher. Wendy's. So the shoulder height, shoulders are down. Lift the chest, lift the waist. Bring the hands in the feet in front of you and slowly roll down onto your backs. Articulating through the spine. Roll down til your lying flat. Very good. And now roll over onto your stomach for preparation for swan where you'll have your forehead on your fingertips. So move any pillows out of the way and just lie down. Flat Foyt and fingertips. Elbows wide. Check that your knees are together and maybe the heels are touching too.
When the toes are slightly extended away. Unless you cramp right now. Lengthen and lift the stomach. Lengthen the tail and tighten the hips so your buttocks are compressed a little bit. And from this position, lift the elbows, fingers, and forehead, two inches off the mat. So you lengthen and hover long spine from your tail through the crown of your head and lower back down. Very good. Pull the powerhouse up and lift again and feel yourself. Very Long.
Elbows a little higher, Megan, but excellent work. Knows faces the ground and down. And again, lifting up. Pull the stomach in. Sim. Keep the shoulders of yeah, shoulders away from the ears and cow. And one more time. Lift up and lengthen. Check that the shoulders are waiting, the ears, the back, as long as stomach is in and down. Very, very nice. Okay, now reach the arms in front of you on the Mat. Just reach them out.
We're just going to pull them in once karate chop with the hands so the arms are long, the stomach is pulled in. Now lift your head and chest. Pull the shoulders down your back and wiggle the hands in. If you need to walk them in, that's fine. But the feeling is that the shoulders glide down your back and now make fists with the hands and feel the pressure of the hands into the mat. Give you more height in your chest.
Now get the shoulders away from your ears and look forward instead of down and keep the buttocks nice and tight. Starting with your right foot kick twice. Kick, kick. Lengthen the legs out. Left foot kick, kick and keep the hips quiet and kick. Kick and kick. Kick and long and kick. Kick. Keep those hips steady. Kick, kick and long kick.
Kick and long kick. Kick and long kick, kick and long kick. Kick. Very good and long-haul. This position, pull the stomach up. Press the shoulders away from ears. Feel the length in your spine, length through your legs and then lower down with your nose to the right and your hands behind your waist. So lie down. The left ear is on the mat. Both hands are behind your back. When your waist double leg kicks, make sure one hand is holding the other. So that's it.
So you don't want those class fingers you're holding and make sure the hands are bent behind the waist and the elbows are pressing down. And if you're flexible you can move the hands higher up your back. So Megan, I think you can get the hands way up. So go for that high position for you. Also double check your really your left ear on the Mat. See how close you can get that left ear to the Max so your head is totally profile.
Then you get a really lovely stretch in the neck and the arms. Now to set up, set up your powerhouse. So tight hips, stomach in, long back, knees together. Bend the knees and kick three time kick two, three and legs down. Pull back with the arms and lift and squeeze your shoulder blades together. Looking straight ahead and lower down. Head to the other side both feet together and kick to three legs.
Go down as you pull back and lift and squeeze those shoulder blades and look straight. That's it. And first side again, kick to three and pull back and squeeze those shoulder blades and stretch the arms right back and lower down. Other side. Kick to three and pull back and stretch and squeeze and lift and first side again kick to three and pull back. Lovely Wendy and lead and last side, kick to three and pull back. Squeeze those shoulder blades tight, tight, tight together. Pool and lower back down.
Put your hands under your shoulders. Pull your stomach muscles in and up and sit back into your heels. Child's pose. Opening the lower back and stretch your back out. Take a deep breath in here. See if you can breathe all the way into the sacred and breathe out and relax the hip. And one more time. Deep breath in, lengthening the lower back and breathe out.
Very, very good. Lie Out on your right side so you stretch out. Again, lie out on your right side for the sidekick so you, if you have need a pillow under your head, you can have it. Make sure you support your head with your hands. If you're not using a pillow, the other of the top arm is in front of your chest, 12 inches away. Very tempting to have the hand closed. Move it a little bit out and start with everything in a straight line.
Very Good Wendy, but lengthen through the knees. Stomach is in hips, up tight. Shoulders are down, lift both legs up and put them back down forward and at the front of your mat, flex both feet so your little toe is digging into the floor. The low lift with the top leg lifted up a little higher than your own hip. It's parallel to the floor and length and down. Squeeze in your butt, excite and lifted up as though you're pushing await away from you and lower back down, squeezing something between your ankles and lift up again. Just keep going.
Push against me just a year and then press down and push against my hand. Push, push, push, push, push and lift the leg so you're working imaginary resistance and lower down and lift the leg very nice and lower down. Now the next one is the pendulum string where you swing it to the front and then lower it straight down in a straight line. Lift the leg, hip height and lengthen the toes and swing to the front. Double pulse and still right down long in the waist and swing to the front and long and double poles. There you go. And try to touch the person opposite you and double pulse and long. Now keep the hips quiet, Megan.
As you do this double pals and long so you feel like the legs are pendulum, double pulse and the body's quiet and long. And one more time. Double pulse and long and pause here. Have the like right under your hip. Pull the stomach up, stretch the leg to the opposite side of the room so you reaching it out from the waist and then put the foot down. Heel the heel toe to tome sidekick. So just back, that's it. Now turn the top like out a little bit for psychics to the ceiling. So swing the leg straight up to the ceiling and flex it down and kick it up high and flex it down.
So this is more for looseness in the hip and I'll keep the shoulders in un-involved. Swing the hip and down and swing your head and down and swing your hip and down and swing your hip and down. One more time. Swing your hip and I'll keep the hips stack and little circles with your top leg. Circle one. Keep the knee straight and three and four, make sure the circle is half in front, half behind the bottom, like seven. Now reverse it and one and two and three and four and five and six and seven. Very good. And eight.
Put the leg down that your top like bring it up in front of you on the map. Hold the ankle with your hand if you can or let the knee drop to the floor. Flex your bottom leg and push through the heel so the leg is very long. Now lift the leg up, pushing the heel away from you. Stretching the leg out and lower down.
Long leg leach through heel. Reach out and lower down and reach and lengths in that leg and lower down and lengths and out through the heel and down with the foot. Nicely flex and lengths and pressing the heel away from you and down. One more time. Lift and not point your foot. Lift the leg up as high as it'll go. And little circles here.
Circle one and two and three and four. Keep it nice and high and seven and eight reverse it. And two and three and four and five and six and seven and a lower the leg down. Stretch both legs out, one on top of the other. Pull the stomach up and have a look at your own hips.
You want them stacked one on top of the other and keeping your stomach long. Squeeze the legs together and lift them both up in the air. And I'm very good and lift and down. Very nice and lift and down and lift and down and lift and down. One more time and lift and down. Very good.
Roll onto your stomach for little beats, so lie on your stomach again. Your forehead is on your fingertips. Your elbows are why your knees are together. The stomach is pulled up, the back is long, the hips are narrow, so your powerhouse is fully engaged so you can get the hamstring squeezing towards each other. Keep the knees straight and lift both legs off the floor behind you and open. Close the leg sideways. One, two, three, four, five, six, seven.
Lift a little higher. Three, four, five, six, seven. Last set, two, three, four, five, six, seven and eight. Lower the legs down. Put your hands under your shoulders, pull the powerhouse in and up and sit back into your heels. Nice long stretch, pulling the stomach up, lengthening the lower back and stretch. Take a deep breath in here. Fill up your back body, open up the sacrum and then breathe out. And now stretch forward again onto your stomach and roll onto your left side to repeat the whole series on the other side. So you started the back of your mat, you set yourselves up in whatever way you're supporting your head.
You check that you're in a straight line. So the feeling is that you're lying right against the wall and the waist is long, but the top arm is supporting your chest. Yes, check that the shoulders are down away from your ear. So there's length in the upper body anyway. Now lift both legs up, bring them forward, put them back down so you place them in the front of your mat and flex your feet. And because the legs are further forward, it's easier. That's it. When the to hold the lower back long in the stomach and take the top leg and lifted a little higher than your own hip and lengthen it down and press it up as though you're pushing against the weight and press it down using your buttocks and inner thighs and lifted up and lower down. Very nice and lifted up. Very flexor sandy. Yes, and down and lift the leg and down and lift the leg and down and lift your leg and down. One more time and lift the leg and down.
The next one is a pendulum one. Remember the trunk is quiet and you just do as much of a swing as you can without the body kind of flopping around. So lifting like hip height, reach out through the purchase hip height, the Wendy and swing to the front double lbs and then extends down away from your hip and double pals and reach long to the opposite side and double poles and reach and double posts and reach and keep the powerhouse engaged and long and double poles and reach. Last one. Double Pulse and I'm very good. One leg on top of the other. Check that the hips are stacked, the high side kicks. Take your top leg, make sure this is nicely digging into the floor and rotate it out slightly with the point toes pointed. Swing the leg high to the ceiling and flex it down and swing it up and flex it down and swing it up and keep the shoulders down and swing it up and keep the stomach in and swing and down and swing.
There you go and down and swing the leg very nice and down last one and swing the leg and down. Now point the foot long leg four little circles, circle one and to make sure the circle is right above the bottom leg side and six and seven reverse it and one and two and three and four. Nice and long and loose like a feather. And a very good, take your top leg, bend it up in front of you on the mat, links in the waist, flex your bottom leg and reach through the heel and pull the toes way up. That helps you open up the sole of the foot. Yes. That's so good. Now lift the leg up, pressing through the heel and lower down and lengthen out and down and reach with the leg that's too far forward and down. That's about your angle and long with the leg and down and lift and down.
Just about there and lift. Very nice and down. Now reach through the toes. Lift the leg up as high as you can again and little circles. Circle one and two and three and four. Keep the shoulders down as you reach the foot and reverse it and two, three and four and five and six and seven and eight. Lower the leg down. Extend the other leg on top. Check that your hips, US stack because they can sometimes fall back and lengthen the waist and hug the midline and reach with those legs. Now lift them both up at the same time.
Lower down and lift the legs, pulling the stomach up and down. See working your waist and lift the legs and down and lift the legs and down and lift your legs and down. One more time and lift the leg and down. Good work. Roll onto your back for preparation for teaser. So on your backs, knees and feet have bent the arms a law.
Make sure the feet on too close to your bottom, but it will a bit of a distance from your own hips. How the midline and check that the spine is law. Take the right like extended without the knees coming apart. If Tim get the knees together, move the left foot further away from your bottom team a little more. That's it. It actually makes it easier.
Lift your head and chest up and see if you can roll up. Reach towards the toes and roll back down. Hands on the mat and again, roll up. That's ago. Good, good, good. When they keep the knees together and roll down and one more time and roll up and roll down. Hands on the mat. Put the foot back down, squeeze the thighs and lift your other leg up and again, roll up and roll down and roll up and roll them. And one more time. Roll up, up, up, up and roll down. Oh, okay. Very good.
Put the foot back down. Check that your back is law. Bring both knees into your chest. Both knees come into the chest. Take both arms over your head so you reach them. Way Back. Lift both like straight up to the ceiling, pulling the stomach in. Take the legs on a diagonal away and see if you can come up up.
You can roll up and roll that good Megan and roll up and roll down. And one more time and row up. Up, up, up, and I rolled up. Pull the stomach in. Yes, yes, yes, yes. Bend the knees. Put the feet on the mat. Stretch. Arms out. Stretch your legs out. Give yourselves a nice reach, a nice long pool, long in the stomach, long in the legs, and then roll up to a sitting position or bend your knees and roll up if you need to. Very good. That's it. Have a look at where your feet up. Put your hands by your hips and popped your bottom forward.
So you are ready for seal. So with the legs, Ben, bring your hands into prayer. Lift your feet, wrap your hands underneath your ankles. Check that the shoulders are down, the feet are slightly higher than involved. That's it. And you push out a bit with the elbow. So the elbows push into the knees or the thighs, I should say, in the size of slightly. And so you have a lot of resistance. Now Clap your feet three times. Clap, clap, clap.
Roll back to your shoulders. Come up in balance. And again, clap, clap, clap, roll back and come up in balance. Very good. And one more time. Clap, clap, clap, roll back and come up in balance and put your feet down. Very, very good. Okay, now we've just, we started working on standing up. So just to refresh your memory, how, what are the mechanics about that? The very last time you, you go, clap, clap, clap. You roll back and you come up the last one, clap, clap, clap. You Roll Back, you cross your feet, you reach with the arms and then you come forward.
So does anybody want me to give them a hand? First of all? She's going yes. Yes. So if you don't feel you're ready to stand up, that's fine. Not to do it. You want to have a go? I'll give you a spot. You want to spot your, okay, so we'll do you know what we'll do with one at a time? You can get up on your own.
So we're going three more times and on the third one I'll help you up and then I'll have to get you up. So lift up the feet, pull the stomach in. This is just for fun and games. Clap three times. Clap, clap, clap back. You go and come back up balance and again, clap, clap, clap back. You go and come up. Third one. I'm helping you and you to wait, clap, clap, clap. Megan. You go for it and cross your feet and up you come again. I expected you to go for it. Okay. Have a go. One, two, three, back, arms.
Go back and good girl. Okay, let's have a go for you Wendy. Arms go back. Oh, I'll just go back and good. Tim, your turn. I'm like arms go back, arms go back. Arms go back. Reach for me. That's right. All right, so we're standing up. We dug their heels together, toes apart.
Pull the stomach up and lift the arms in front of you with the shoulders down and circle three times. Circle one, two, three. Reverse it. One, two, three. Now feel the lengths of the lower back link down and bring the arms down and lift the sternum up. So Megan, a little bit more length in the low. Yes, that's it. And then sweep your arms. Higher. Shoulders are down and three circles. Circle one, two, three, reverse two, three. Bring the arms down and lift the chest and broaden the shoulders. Now bring the arms all the way up so the shoulders may come up a little bit and then bring the arms forward. Pull the stomach in and slowly roll down.
Will then reaching long with the arms that the head hang and three circles here. Circle one, two, three. Reverse it. One, two, three, Nepal, the stomach way in and up. Hug the midline and unravel the spine and stack it up and row up. Lifting up in the powerhouse, lifting up in the waist, lifting up in the sternum. Reach with the fingers one more time. Bring the arms forward, drop your head and roll down.
Shoulders are relaxed. Head is hanging down like a dead weight, but the stomach is lifting way, way, way up. Three circles with the arm. Circle one, two, three. Reverse it. One, two, three. Now stay here from a check. The head is long. Check that the shoulders are relaxed. Check that the stomach is pulling up and as you start to come up, shift the weight forwards towards the toes. Yes Megan, keep your head down though. Head down, head down, head down, hips come forward and then feel the spine stacking up.
That's it. Sweep the arms forward and lift through the waist. Lift through the chest, out of the hips and float the arms out to the side like getting taller and longer up through the crown of the head and let the arms hang in. Just take a moment. You want to feel the shoulders long and why the chest gently lifted the upper body resting on the powerhouse. That's kind of your connection between upper and lower body.
The hips along everything is nice and long. Take a deep breath in and breathing out. Let it go. So thank you. You all did really, really well. Now just as a little note, the routine that you have learned over these last, um, 10 lessons when you really memorize it, you take, can be done in about 20 minutes. It doesn't, you know, we've been working much more slowly with a lot of detail and that is your foundation work. But once you know the routine and you're confident and you can, you don't need brakes or detail, it takes about 20 minutes. And I have a lot of students who have learned it and love it cause it's kind of their little to stay feeling good in their own body. They travel a lot, they don't have time to go to classes, they roll out of a hotel bed, get on the floor, do their 20 minutes in, they're set for the day. So it's really a lovely little gem of a technique to keep yourself integrated, flexible, strong, coordinated, and really organized at your own level in your own body. So thank you all. You've been a real pleasure working with you.