Building Articulation

All right, good morning everybody, we're gonna be working on spinal articulation in today's Mat class. Let's have some fun. Let's start at the front of the mat, standing up. We're gonna go heels together, toes apart, cross one arm over the other, fingertip to elbow, press your forearms into one another, and feel the shoulder blades draw down towards the back. From there, you're gonna lengthen the tailbone through the back of the thighs towards your heels as you pull the inner thighs up in opposition.

Lift your stomach up as you cross one leg behind the other, it doesn't matter which one, and continue to pull the navel up to the ceiling as you float down to the mat. So we go up as we go down, always finding that opposition with control. Go ahead and take your hands by your sides, lift your bottom up, slide yourself back. We're actually gonna start seated upright first. If you have any difficulty with the articulation exercises today, I always recommend going back to this very first foundational variation.

Let's do the half rollback today. You're gonna take the hands underneath your knees, knees and feet together. Lift your elbows up, and you're gonna lift your lower back bones up to the ceiling. Glue your head to the ceiling, and you're gonna scoop your hips away from your thighs as you start to roll back. Scoop the stomach back.

So as you go back, the knees reach forward. As you pull your pelvis as far away from the thighs as possible, the lower back lengthens to the mat. Hold it here, pull your hips and your navel behind you and lift your lower backbone to return to your starting position. And again, lift the back, scoop the navel behind you, pull the lower back beyond your mat, reach your knees forward, press the feet into that mat, hollow your stomach and try to create as much space as you can between your stomach and your thighs. Lower back touches the mat, scoop it back, and sit all the way up.

One more time, lengthen back. Watch that the chest doesn't collapse. It's a long elongation. The pelvis moves you back, the waist goes back, lower back touches, hold it, curl in and sit all the way up. Let's add on.

Roll back, pull the waist back, press your feet down, touch just the low back, hold it. And you guys know I love my pulses so you'll come up one inch, down one inch, one, scoop buck, two, and three, scoop it, four, chest stays open, five, watch that you don't collapse the chest, six, seven, eight, nine, 10, and lift all the way up. Two more times, lengthened back down, up, one, just the low back, two, three, four, scoop it in, five, six, seven will be well-prepared for 100, eight, nine, 10, lift all the way up. Last one, lengthened back, lengthen that waistline back up one, and two, keep the feet pressing forward, three, scoop in, four, and five, and six, and seven, and eight, and nine, and 10. Lift all the way up.

This time roll down to your lower back, touch the waist, touch the bottom of the rib, hold that position so you're really in that high upper C curve. From here to knees into your chest, try not to fall down, take your arms and legs up to the ceiling for your hundred parallel planes. Anchor the navel. You're gonna lower the arms and legs down to your work level, keeping the arm six to eight inches above your thighs. Make sure you're curled up in that upper stomach, reach the inner thighs across the room and let's go for your hundred.

Inhale, two, three, four, five, exhale, two, three, four, five, inhale two, three, four, five, exhale, two, three, four, five, inhale two, three, four, five, exhale, two, three, four, five, scoop that stomach back, reach through the inner thighs, top of the head to the ceiling. 52, three, four, five, exhale, two, three, four, five, 60 and exhale, two, three, four, five, 70, two, three, four, five, exhale, two, three, four, five, 80. Anchor that lower back, I know it's getting tough. 90, two, three, four five, exhale, two, three, four, five, one more, inhale, two, three, four, five, exhale, exhale, exhale, exhale, hold it. Pull the navel back, hold it with control, arms and legs up to the ceiling, and hug the thighs into that chest.

Sit all the way up. If you have a strap, go ahead and use it. Hook your feet under the strap, and lie all the way back down. Lift the arms up to the ceiling, pick the shoulders up, stretch the arms back without losing the lower back and the ribs on the mat. Keep everything anchored in.

Reach the arms up to the ceiling, plug the shoulders in. We're gonna go through all the points. We're gonna pulse that, just warning you. You're gonna roll to the top of the shoulder stop, Pull the navel underneath the rib cage, roll to the bottom of the shoulder blade, stop. Watch the arms don't fall.

Articulate through the ribs, stop at the bottom of the rib, stomach scoops, touch the waist, lower back. Now scoop your pelvis behind you, curl into yourself, reaching the crown of the head to the knees. The stomach stays lifted off of your thighs. Anchor the back of the legs. Hollow your stomach and pull the hip points behind you as you roll down.

Low back touches the mat, stop. Stretch through the inner thighs. Waist touches the mat, stop. Bottom of the rib cage, roll through your ribs, stop at the bottom of the shoulder blade, top of the shoulder, the head goes down, you pick the arms up and stretch it back. We're gonna pulse 10 times in each position.

Reach up, plugged the shoulders in, top of the shoulder up one, two, three, four, five, six, seven, eight, nine, 10, hold it there. Pull the stomach back, roll to the bottom of the shoulder blade, one, don't let the arms fall, two, three, four, scoop it back, five, six, seven, eight, nine, 10. The toughest one, roll to the bottom of the rib, one, two, scoop it back, three, four, five, six, seven, eight, nine, 10, stop. To the waist, the waist is on, the rib is off, one, two, touch the waist, three, four, five, scoop it back, six, seven, eight, nine, 10. Lower back one, two, three, four, five, six, seven, I feel it too, eight, nine, 10, scoop it back.

Head to the knees. Now we gotta roll back down. Scooped to roll back. Touch that lower back same places. Up one, two, stretch your legs, three, four, five, six, seven, eight, nine, 10.

Stop waist is on, one, two, three, four, scoop it back, five, six, seven, eight, nine, 10. Bottom of the rib, one, two, three, four, five, six, seven, eight, nine, 10. Shoulder blade, one, two, three, four, five, six, seven, eight, nine, 10. Top of the shoulder, one, two, three, four, five, it's just that upper stomach, eight, nine, 10, all the way. Three roll-ups for flow, thank God.

Inhale, come up, exhale, curl in. Inhale, roll down, exhale, reach it back. Roll through all those points. Exhale over, roll back, scoop the stomach in and reach it back. Inhale up, exhale over, inhale down, exhale reach it back.

Take the hands by your sides or if you have handles, you can go ahead and grab onto your handles here. Feet go at the strap. Flex your feet. Slide the right leg into your chest like your single leg pull bent, and take the leg up to the ceiling. Anchor the chest, anchor the ribs, anchor the low back and let's circle the leg across round up one, nothing moves a cross round up, two, anchor that lower back, across round up, three, across round up, four, across round up, five.

Reverse, open anchor the backup, one, anchor the back up, two, circle, three, circle, four, circle, five. Bend the knee and slide the foot back out. Single leg pull for the left leg. Bring it into the chest stretch it to the ceiling. Stomach in, five circles across round up, one, press through the right leg, across around up, two, across round up, three, across around up, four, across around up, five.

Reverse, open stomach scoops to lift the leg up, navel to spine to lift the leg up, circle three, anchor that back, circle, four, circle, five, bend the knee and slide the leg out. This time we're gonna introduce a little more articulation in the side body. Stretch the right leg up to the ceiling, anchor your shoulders, anchor that left leg. And you're gonna bring the leg over to the left hip and go as far as you can without letting that right hip come off the mat. Once you've gone as far as you can, then you start to peel only the right hip off.

Now, you peel the right waist off, you peel the rib cage off, but you keep that right shoulder down so you get that delicious twist. And as you twist, that left leg still reaches into the midline, don't let it move at all. Now, from here, the right rib pulls you back, the right waist pulls you back, and then the hip. Anchor the left leg, open the leg out to the side without letting anything shift. Reach it back up to the ceiling.

Reach across the body first, keep the hip down. And then the hip comes off the mat. The waist comes off the mat. The rib comes off the mat, anchor your shoulders and anchor that left leg. Stretch it, and come back scooping that stomach, the rib, waist, hip drags you back, open to the side.

Reach it up to the ceiling, stretch it across, hip off, waist off, rib off. Anchor that shoulder maybe you reach for the floor so you can get that really amazing stretch, come back, rib drags you back, waist drags you back, hip drags you back. Anchor that left side, scoop your stomach in as you open to the side. Reach it up to the ceiling, bend the knee, hug it into the chest, give yourself a stretch and slide the leg back out. Other legs, slide the left knee into your chest, stretch it up.

Anchor the right leg. Reach the left leg across the body towards your right hip. When you've gone as far as you can, then you can pick the left hip off. Peel the waist off, peel the rip off, but keep that left shoulder down. Now, stretch through your right leg.

Watch that your right leg hasn't shifted to the side. Come back left rib first, then the waist, then the hips. Scoop into the right hip as you open the leg to the side. Reach it to the ceiling, stretch it across the hip, waist, rib. Length in that right leg, deepen that rotation, the rotation comes from that rib cage.

Rib pulls you back, waist pulls you back, hip pulls you back, open to the side. One more time, reaching across and scoop the stomach in So as you twist, the navel pulls up, you stretch and you flex through that right foot. Try to get the right insight heel to spin in towards the mat. It's very difficult to come back center, open to the side, bring it center, bend the knee, hugged the leg into your chest, and slide it back out. Reach the arms back and we're gonna go right into our rolling like a ball.

Fold into position, lift your elbows up, scoop your stomach in. Lift the chest up and over, the knees are gonna roll back, press your lower back into the mat, press into the mat and balanced, two more times like that. Roll back, roll up and hold. One more time, roll back keep it quiet, roll up and hold it. Now, let's make it more fun.

Scoop your stomach back and stretch out into your teaser. Scoop like you're half roll back, that very first exercise we did, grab your ankles. Two more times, scoop, stretch out into your teaser. Scoop and pull it in, in, in, in, in. Scoop, stretch out into your teaser, open your chest, and scoop and grab it in.

Let's make it a combination now. Roll back, exhale, up, hold, teaser, back, exhale, up, hold, teaser, rolling like a ball, back, up, teaser. We can always play, back, up, teaser. One more time, back, up, hold it, fold right into your single leg pull bent. Elbows up and let's switch it eight times.

One, two, three, four, hugging in, five, six, seven, eight, right leg holding up. Of course, since we're working on articulation, we're gonna roll up hitting all those points. Roll up to the shoulder, stop, roll up to the ribs, stop, to the waist, to the pelvis. Go down, pelvis, waist, rib, shoulder up, one, two, three, four, down, one, two, three, four, up one, we can think Kathy Ross-Nash for this, two, three, four, down, one, two, three, four, and hug it in, double leg pull. Inhale, stretch out long, circle around, hold it, exhale, bring it in.

Inhale, stretch, length in your pelvis, circle, hold, exhale, scoop it in. Inhale, circle, hold, exhale, bring it in, let's add on. Inhale, circle, roll up into your teaser. Scoop as you bend it in, it is articulation. Reach out, circle, up into that teaser we were just in, scoop, and bring it in.

One more time, circle up into your teaser, hold it. Lift the right leg up, catch it, roll down and switch, one, two, three, four, five, six, seven, eight, hold it there. Same thing up one, up two, up three, up four, down one, two, three, four, up, one, two, three, four, down one, two, three, four. One more time, up, two, three, four, down, one, two, three, four, and good. Two legs up, take the hands behind the head, lift the upper body up.

Curl up as much as you can. And now toes touch the ceiling reach the toe across the room, anchor through your lower stomach, hold it. Get longer as you come back up. Inhale, reach out, exhale, drag it up. Upper body up, inhale, stretch the legs across the room, exhale, bring it up.

Inhale, reach, exhale, up. Two more times, reach down and up, reach down and up. Let's add on like we're walking out in our push-up. Right leg goes out, left leg goes out, right leg, left leg, right, left, right, left, right, left, walked down, two, three, four, and up two, three, four, and down two, three, four, and up to three, four. Bend the knees in, criss-cross.

Right leg in twist and change, twist, and change, twist and reach, and reach, look behind you, and look behind you, and twist twist, twist, twist, and good. Sit all the way up. Would have been quite nice. Let's separate the legs a little wider than your mat or put them on moon boxes if you have. We're gonna go for your spine stretch forward.

Take the hands in front of you, roll the shoulders back. And you're gonna bring the head down, and walk the right arm forward, left arm forward, right arm forward, two hands in line. Press and pull your pelvis behind you. Open that low back and walk back, Press and lift, walk back, press and lift, press lift, press lift, and open the chest. Chin to chest, walk out, press, walk out.

Nothing shifts as you move the arms forward and press and pull your ribs off of your thighs as much as you can, scooping and hooking the ribs behind you. Walk back, walk back, anchor the tailbone, walk back, walk back. Reach the arms forward, lift them up. Circle the arms behind you, interlace your fingers and stretch the knuckles back. Slide your arms back and now curl into yourself and stretch.

Roll all the way up, open the chest. Switch which thumb is on top. Roll the shoulders back, press your knuckles down, slide them back. Curl in. Reach the head towards your knees and stomach stays off the thighs.

Inhale, roll up, open the chest. Two more times, stretch it back. Lift the triceps, curl into yourself. Hook the rib cage up into the back, anchor your tailbone. So even though you're going forward, you're still pulling the pelvis behind you.

Roll up, open the chest. Last one, reach the knuckles back, slide them back, lift the triceps up as you curl into yourself, and roll all the way up and open the chest. Reach your arms forward. You're gonna reach down and grab your ankles, scoop your stomach in, and you're gonna slide the heels in towards your bottom. From here without shifting, you're gonna extend the two legs out into your open leg rocker.

Lift the chest forward and up as you scoop your hips back. Now keep this, you're gonna roll back, press your lower back into the mat, press into the mat to come up and catch your balance. Roll back, press it into the mat, catch your balance. Roll back, bottoms up, press hold. Two more times, scoop back and up.

Hold it, one more time. Lift the waist up to the ceiling, press it down, open the chest. Stay here. Lift your stomach up and draw your two heels together. Reach for your toes, hold it and lie all the way down to the mat for your corkscrew.

We're gonna take the hands by your sides, or if you have handles go ahead and use them. Heels together, toes apart. You're gonna bring the toes to the nose. Roll onto the right hip. so you're in that tick-tock position.

Reach it down and forward, flatten your pelvis, your in your hundred, over to the left into that left tick-tock and back up towards your nose, the tailbone stays down. To the left hip, pull your navel back in opposition, flatten, side bend to the right. Peel the hip off as you come to the right hip, and up to the nose. Let's add the lift of the pelvis now. Take your pelvis off the mat, roll down to the right, circle over to the left, take your pelvis off as you come to center.

Over to the left, down over to the right, take your pelvis off as you come to center. To the right, reach it down, to the left, pelvis comes off. To the left, reach it down, no higher than your pelvis. To the right, bring it center hold it. Roll all the way down.

We're gonna do our single leg tick-tock. Anchor the shoulders, open the right leg to the side, hold it there. That right leg stays fixed. Take the left hip off the mat, the waist comes off the mat, the rib comes off, and you bring the two legs together. So it's just like the single leg tick-tock we did earlier.

Come back, left rib, waist, hip, bring it center, legs together. Left leg opens, hold it there, it does not move. Pick the right hip off, waist off, rib off, two legs go right together, hold it. Anchor that right shoulder, come back, right rib, waist, hip, legs together. Let's go a little faster.

Right leg, left leg, left leg, right leg, left, right, right, left, right, left, left, right, One more time, left, right, right, left, and bend the knees in. Grab underneath your legs and pull yourself all the way up. Let's separate the legs once again, slightly wider than your mat. You're gonna take the hands behind the head, elbows open. Now, lift the lower back bones, lift the waist, lift the ribs, and lift the back of the neck.

From here, you're gonna find all that lift as you twist to the right, nothing shifts, twist. From here, you're gonna side bend. Left elbow reaches to the left knee and hold that position. Scoop into your right hip, and I want you to open that right elbow up to the ceiling. Open the right shoulder, open the right rib so you get that deep, deep twist and side bend.

Roll up in the twist. Now you're facing your right leg. Spine stretch forward, bring the head to the right knee, scooping your lower stomach back and keep scooping into that left hip. Roll all the way up, get a little taller this time and turn to center. Woo, that's such a nice stretch in your back.

Lift your lower back bones up, twist to the left. Lift up and over the right side, right elbow to the right knee, hold it there. Open your left elbow, bring the left shoulder back. Bring the left wrist backs so you're really feeling that rotation in the rib cage. Roll up and stay in the twist.

Scoop into your right hip as you spine stretch forward, the head goes to your left knee, stomach stays off your thighs. Roll all the way up and center. Again, lift, twist to the right, left elbow to the left knee, open that side body, right shoulder back, right rib back, waist back. Roll up in the twist, scoop the stomach back, and bring the head to the right knee. Roll all the way up and turn to center.

Lift, twist to the left, right elbow to the right knee. The stretch feels so nice. Open that left shoulder, left rib, left waist goes to the ceiling. Roll up, stay twisted and spine stretch forward, head to the knee. Roll all the way up and turned to center.

Last one twist. side bend, open that right elbow. Roll up in the twist, scoop your stomach back, the head reaches to the knee. Roll up in the twist and turn to center. Twist to the left.

Side bend, right elbow to the right knee. Open that left shoulder and left rib, waist. Roll up, forehead to your left knee and stretch. Roll all the way up and turn to center. Bring your legs together, flip over onto your stomach.

And we're gonna come into your single leg kickback. Make this, slide the elbows back, and pull your chest forward and up. Zip your legs together and the stomach lifts through the top of the head. And you're gonna bend the right knee, kick your bottom kick, kick. Left leg kick, kick, kick, kick, kick, kick, kick, kick, kick, kick, chest up, kick, kick, kick, kick, kick, kick, and kick, kick.

Lengthen all the way down, elbows into the waist for head down for your neck roll. Slide the elbows down towards your hips as much as you can. Lift your stomach up and you're gonna start to press the arms down as you lift the back of the neck. Lift the chest, pull the chest through your shoulders and think of last week's class where we had those arm weights and you felt the shoulder blades pulled down towards your hips. And the more they go down towards the hips, the higher up your chest will go.

Continue pressing up, elbow stay down. How high can you press up? Keeping those elbows on the mat, press up, up, up, stomach scoops in and then lengthen all the way back down. And again, press those elbows down and back, reach them towards your hips. Feel the navel pull up.

As the hips reach back, you lift the back of the neck, the sternum goes forward, the ribs pull up into your chest, the waist pulls up. Continue pulling your hips forward and up, reach through the inner thighs, press up a little higher. Stay here, look to the right, down around into the left, look straight ahead. Press up a little higher, Look to the left. Those elbows have to stay down, over to the right, look straight ahead, and lengthen all the way to the mat.

One more time, press up, stomach scoops in, lift from your powerhouse. Reach those elbows back and down, shoulder blades together. Look to the right, down around him to the left, keep the stomach off the mat. Look straight ahead, inner thighs pressed together. Look to the left, down around into the right.

Look straight ahead, stomach scoop, lift up a little higher and lengthen all the way back down. Take the hands underneath your shoulders, sit back on your heels and stretch out your lower back. Now, a little fun exercise. You taken off the reformer on onto the mat, are your knee stretches. The hands will be directly underneath the shoulders and the knees under the hips.

Stomach scoops in, and we're gonna start with the first preparation. You're gonna lift your knees 2 inches off the mat and just hold it for 10 seconds. Ready? Lift up, hold it, 10, nine, eight, push the floor away, seven, six, five, four, stomach in, three, two, one and lower down. Excellent, one more time.

Stomach scoops in, lift up, hold it. Now, as you're holding this position, I want you to think of that exercise we just did Where you on your forearm, tell you to press those triceps down. Feel the triceps lengthen through the heel of the hands, the collarbones broaden, the stomach scoops in, and watch that the knees are not collapsed inwards, and lower down. And that was more than 10 seconds, sorry guys. Let's add on from here.

From here, it's gonna be a little trickier, but we're strong. Lift up, hold it, nothing shifts. Bring the right knee into the chest, stretch out one, bring it in, two, in, three, in, four, in, five, in, foot goes down, both knees down. Woo! It's really difficult, more difficult than you think. Ready?

Lift up, hold it and nothing shifts. Anchor through the upper body and lower body, left leg in, stretch out, one, in, two, in, three, in, four, in, my bottom is not going up and down, it's staying in one plane and in, lower and good. We have one more on each leg. So technically two more. Ready?

stomach scoops in, press up, out in one, two, three, stomach in, four, five, hold it, lower down. Last one, lift up, and one, in, two, in, three, in, four, in, five, in, hold it, hold it, hold it, and low down. Sit back on the heels, stretch out your back. Thank God that awful exercises over, and let's turn around for your neck pull. Go ahead and take your feet underneath the strap.

feet will be hip distance apart, and we'll lie all the way down to that mat. Hands behind the head, elbows open, anchor the back of the thighs and you're gonna roll up. Curl into yourself as if you're rolling under a low ceiling. Think of that spine stretch forward where your hips were back but the head was reaching towards your knees. Lift the lower backbones to roll up, waist, shoulders go down, the head comes up.

Now, scoop your pelvis back, lengthen the thighs forward as you hollow your lower stomach to roll back. Your gaze remains forward, the lower back goes back onto that mat, elbows open. Inhale, come up, curl into yourself, exhale, stretch over the head reaches to the knees. You keep curling in, curl in, curl in, curl in. Roll all the way up, lift your backbones up, glue your head to the ceiling and scoop your waist behind you.

Scoop your waist back. Scoop your rib cage back, lengthen the back of the thighs, roll down with control. And again, inhale, come up, exhale, curl into yourself, stretch. Roll all the way up to the ceiling, scoop your lower stomach as you roll back, anchor the thighs all the way down. Roll up, curl it in, sit up tall.

We're gonna pulse going from top to the bottom. I had to, it's for articulation. Roll down to your pelvis stuff. One, two, three, four, scoop it back, five, six, seven, eight, nine, 10, hold it there, to the waist, two, three, four, five, elbows open, nine, 10, to the rib, two, three, four, five, six, seven, eight, nine, 10, to the shoulder, two, three, four, five, six, seven, eight, nine, 10, top of the shoulder, one, two, three, four, five, six, seven, eight, nine, 10, all the way down. Excellent work.

Take your feet up, let's lie on your side for your side kicks today. Have the right arm long, take the leg slightly forward and let's take the right hand behind the head today for a little more length. The same rules apply. Those are gonna lift your weights off the mats so you have that little house for your mouse like we did earlier. The left-hand goes in front, pull the stomach in, anchor that right heel so you feel the outer right leg engaged.

Reach the top leg out, reaching beyond the bottom leg, stomach in, reach it front, and stretch it back. Open the chest, reach it to nothing moves only the leg, stretch it back. Reach it three, stretch it back so you wanna think that that leg stays on the same track? It doesn't go up and down, it goes forward. It reaches back, strong center, loose leg, five more reach, stretch, four, stretch it back, three, stretch it back, two, stretch it back, one.

Anchor that bottom heel and bring your legs together. From there, let's go leg on top of leg. Let's go parallel up down one, and good, and two, watch the knee doesn't rotate out, and three, as much as the top leg goes up, the bottom leg presses down, four, and five, and six, reach out, seven, reach out, eight, reach out, nine, reach out, 10. Turn the leg out, let it go up, one, and down, two, reach, three, reach, four, push through the bottom leg, five, don't forget your house for your mouse, six, reach it, seven, reach it, eight, reach it, nine, reach it, 10, hold. Little circle, five, little circle, four, circle, three, circle, two, circle, one.

Reverse, five, the heels brush every time, four, like you're lighting a match between the heels, three, two, one, medium circles, five, a little bit bigger size of the magic circle, four, and three, the heels still touch every time, two, and one. Reverse and five, get a little longer with that top leg, four, and three, and two, and one, legs together. Let's go for your side bicycle. From there, rotate the leg out today without letting that top hip shift back. Slide the foot along the bottom inner thigh.

The knee faces the ceiling. Take the leg to the shoulder, reach it up to the ceiling, flex the foot and bring it down. Slide the foot in, take it to the shoulder, reach it up, flex the foot, and stretch it down. Slide it in, reach it up, and stretch it down. Let's reverse.

Lift up, bend the knee and zip the back of the inner thighs, the back of the knees, the back of the calves together. Lift up, bent, zip the legs together, lengthen through the back of that neck. One more time, up, bend, zip and squeeze the legs together. Flip over onto your stomach, pull the stomach in, lift the two legs up and let's go for your beats. Beat one, two, three, four, five, six, seven, eight, nine, 10.

And let's go over to the other side. From there, lie under left side, left arm is long and let's take the hands behind the head, and the legs will be slightly in front. Pull the stomach in. Now, from here lift that waist off the mat so you have your house for your mouse. Press your bottom leg down, lift the top leg up and let's reach it front, reach it back, reach it two, and back, three, and reach the leg is nice and loose while your center is strong and stable, back, five more, reach and stretch, four, and stretch, three, push down through that bottom heel, two, and stretch it, one, and stretch it, and bring the legs together.

Parallel up down first, the knees face straight ahead, up, down, one, up, down, two, and three. And just like we done the last side, the bottom leg pushes down into the mat as much as the top leg goes up, five more, and four, Ooh, really start to feel it here, three, long neck, two, and one. Legs together, rotate out, stomach in, let's let it go. Reach it up, flex it down, and two, reach, three, every repetition that leg reaches beyond the bottom leg. We're all about making length here, and up, reach past that bottom leg.

I'm only 5 2, so I'm really trying to be six feet tall. Reach out, I'm gonna get all the length I can get. Three more, reach and stretch it, two, reach, one, reach, hold it here. You're the longest position you are. And little circle, five, touch the heel, circle, four, circle, three, circle, two, and one.

Reverse circle, five, circle, four, stomach in, circle, three, two, one. Now let's go medium circles. Five, and four, longer top leg, three, lengthen through the crown of the head, two, and one. Reverse circle, one, and two, stretch out, three, stretch out, four, stretch out, five, legs together. Let's go for the side bicycle.

Turn the leg out. Now, as you bend the knee, watch that this top hip doesn't roll back, that's the tendency. Keep the top at forward as you slide the knee in. That knee face the ceiling, take it to the shoulder, reach the leg up, flex the foot, and bring it down. Slide the foot in, shoulder up, stretch it down.

Slide the foot in, shoulder up, stretch it down. Reverse, lift it up, bend the knees, zip the back of the inner thighs, back of the knees, back of the thighs, lift up, bend, zip the legs together. One more time, lift it up, bend, zip the legs together and hold. Excellent work. From here, we're gonna lie down on our backs again.

Shake your legs out, shake, shake, shake. Ooh, all right, let's go for your teaser, assisted teaser number 1. Knees together, feet together. Slide your feet as far forward as they will go on the mat, but both big toes and the heels have to remain down. Extend the right leg out, reach your arms up to the ceiling, and lift your head as you roll up.

Open the chest, scoop the stomach in, drag your spine to the mat. Reach it back, arms come up, articulate up, open the chest, roll down to the mat. Reach it back, and up, squeeze the legs together, hold it there. Now, scoop your stomach back, two leg go out and balance. Right leg goes down, roll down to the mat.

Reach back, arms up, roll up, roll back. Stretch it long, arms come up, roll up, roll back, stretch it long. Arms up, roll up, hold it there. Two legs go out. Stay here.

Now, the legs are gonna stay fixed, roll down just the lower back, waist, ribs, head goes down. Stretch the arms back. Arms come up, head comes up. Reach through the inner thighs, lift your chest up. Roll back, reach long, arms up.

Roll up, up, up, up, up, one more time. Roll back, reach long, arms up, roll up, up, up, up, hold it there, stay here. Right leg goes down, bring it up. Left leg goes down, bring up, right leg up, left leg up. One more for good luck, right leg up, left leg up.

We can do it, hold it. Now, take the hands in between the knees, grab your ankles, soles of the feet together. Press them together for your seal. Squeeze your knees and feet together, roll back to your shoulders. Roll up, balance on your pelvis.

Roll back, press your back into the mat and balance. Roll back, roll up, roll back, a nice spinal massage, roll up. On the next, we're gonna roll back, roll up to stand. Roll back, roll up, stand up. Lower the arms down, exhale.

We're gonna turn around and come to the end of the mat for your introduction to push up. So we're gonna work on all those articulation components we talked about. Lift your arms up to the ceiling, stretch. Tailbone down, stomach pulls up. Lower the arms down, shoulder height.

Do your roll up. Without letting your pelvis shift back, curl into yourself. Keep stretching the thighs down through the heels as you roll down. Press your hands into the mat. Without shifting side to side like we did in your spine stretch forward, the left hand walks out and nothing shifts.

Right hand walks out, left hand, right hand, you're in that push-up position. Now, think of those knee stretches, that awful exercise we did when your knees were off the mat, pull the stomach in, lengthen through the crown of the head and zip your legs together. And we're gonna hold it here for five, four, three, scoop the lower stomach in, two, one. Now, push the floor away, curl into yourself. There's your teaser we just did, and walk in four, nothing shifts, three, two, one, press the hands into the mat.

Anchor the back of the thighs through the heels. Feel the inner thighs lift up. Reach your arms across the floor as you roll all the way up. Leave your head to the ceiling, and lower the arms down. Let's do that two more times.

Pull the stomach in, let's lift the arms up to the ceiling, lower them down, shoulder height, execute your roll down as you curl into yourself, pressing the back of the thighs down through the heels, press the hands into the mat, and let's walk out in four counts, walk out nothing shifts. Two, three, four, I'm in my push-up position. Roll the shoulders down the back and think of that neck roll we did as well when you were pressing through your triceps. The heels are gonna reach back, the stomach pulls in, and let's hold it for five, four, lower stomach in three, two, one. Push the floor away, stretch the hips up to the ceiling, and walk in four, three, two, one.

Press roll all the way up, grow tall, lower the arms down. One more time. We can do it. Reach up, lower the arms, curl into yourself. Watch the hips, don't shift back.

Keep your hips right over those heels. Press the hands into the mat, walk out one, two, three, four, stay here, shoulder blades together. Stomach in, hold it for five. Get long through the crown of the head, long through the heels, stomach is in, two, one. Push the floor away, walk in five, four, three, two, one.

Press, scoop the stomach in, reach the arms across the room to come up, the tailbone drags you up, you leave your head to the ceiling. Stay tall as you lower the arms down back of thighs length, and navel pull up. Get taller, get taller, get taller, and lower the arms down. And thank you so much for joining me. We were wrapping up week 4, guys.

Excellent, excellent work.