All right. So let's get started. Let's have you all come to the front of your maps. Hold onto your elbows, will the powerhouse in and up. So you lift up in the waist, but take the shoulders and drape them down and get the neck nice and long across the feet. And see if you can slow Lee. Sit down. Pause here. Pulling the stomach upsets that. Bending the knees.
Go all the way down, all the way down, all the way down until you're sitting on the floor. You fake it. Of course, if you can make it okay and cross your knees. Reach up with your arms. So the arms along the shoulders are down. And now roll down three inches and pull the stomach up and presses shoulders down. So Tim, shoulders low or there we go. Roll another three inches down and start closing the ribs, shoulders down, stomach and in a roll all the way down to the floor, all the way down, all the way down, all the way down until you're lying flat on your backs with your hands by your side for the warmup. So you want to bend the knees up on the mat and yeah, Caitlyn, let's get that towel under your head so your neck is nice and long and just pull the navel up so you have this sense of length in your waist and gently pull the hand fingers down towards your feet too. You have field length through the neck.
The shoulders are draped down. Check that the back of the neck is long and the face is soft. Now keeping the stomach muscles in. Lift your right knee towards your chest. They will go and put the foot back down on the floor and hug the midline to the hip to tighten the knees.
Tighten the inner thighs tight and lift the left knee up and put the foot back down on the mat and lift the right knee up and put the foot back down and the left knee up and put the foot back down and lift the right knee up and put the foot back down and the left knee up and put the foot back. No check that the navel is up. The hips are narrow, the shoulders are wide. And if the right knee up again, keep the stomach muscles in and lift the left knee up and had the midline. Now bring the knees over your hips so you come to what's called Table Top, which is new. Nissa tight here. And then put the right foot down and put the left foot down. Very good.
And lift the left knee up into the chest. Lift the right knee up into the chest. Now pull the stomach in and bring the legs to tabletop and how the midline had those sit bones tight together. Good Megan. Left foot comes down and right foot comes down and lift the right knee up. Stomach muscles in and the left knee up. Bring the legs, the table top. Hug the midline to the sit bones at nice and tight. Put the right foot down, put the left foot down and lift the left knee up or either knee into the chest, right knee up. Bring the legs to tabletop. Knees tight, hips tight.
Put the left foot down and the right foot down. That was very good. Bring the hands to the navel. Will the stomach muscles up? Narrow the hips together. Bring both knees into your chest, bring the legs like the table top again, and then float the feet down to the floor, keeping the backlog and the stomach lifting in opposition and bring the knees up into the chest. Try not to rock. Bring the knees all the way in there. Now pull the stomach muscles in here and fill up the back ribs. Now bring the legs to table top so the knees come over the hips.
Knees are tight. Yes, and then float the feet down to the mat, keeping the back long and the stomach muscles in and bring the knees into your chest again, all the way in. Bring the legs to tabletop and then float the feet down on the mat. Very good stomach muscles in and bring the knees into into your chest. One last time. When they're in here, check that the back ribs are long and wide on the mat. As you bring the legs to tabletop, keep the back broad.
Tighten the sip point and float the feet down. Very, very good. Lift your arms straight up to the ceiling and check that the shoulders are away from the ears. Now as you lift your head and chest up hinge from your ribs, so start lifting up. The hands will come down and your gaze is in the long diagonal upwards. That's it. And lower back down. So only the shoulder blades lift off. Lift up again to the tips of the shoulder blade. Still touch. Lift up again.
That's better Katelyn. And lower back down and lift up again. And remember, you don't want to crunch your chin into your chest. The next day is long and soft and lower. Back Down. It was such a good adjustment, Tim. And one more time lifting up. Shoulders down. This is looking very good. He brought yes. Lower back down. Excellent work. Now bring the knees in and add to this.
Lift up again. Knees come up and lift your head and chest, knees and chest up and lower back down. Good Kaitlin and lift up again and lower back down and with top again and lower back down. Very good. One more time. Lift up again and lower back down. Excellent work. Keep your neck long. Now lengthen the shoulders down into the mat. Keep your back long and just drift the arms back behind you without the shoulders coming up. See how far back you can go. Very nice. Bring the arms back up again. Now this time, close the ribs a little bit so as the arms go back, don't let the ribs pop.
So take the arms back and feel the ribs and sternum melting the opposite direction. And come back up. Press down in here and take the arms back. So you open up in the armpits, armpits, armpits. There it is. Yeah, that's it. And come back up. And one more time long. Elbows, ribs down, long. Elbows, arms back, and come back up and bring the arms down. Very, very nice.
Now bend both knees into your chest and hold behind the knees and open the knees very slightly. And just to practice the position to, you'll be going into 400 cruel your head and chest up and straighten the legs. Now just hold this position for a minute and pull the shoulders down. You two and close the ribs. So Kathy dropped the chest a little bit for the back. There we go. And pull the stomach in. Now extend the legs out. Start pumping with the arms.
Breathing into five. Exhale. Nice, strong arms. Two to five, judge those elbows. Nice and long. Three, two, three, four, five. Exhale, three, four, five, four, two, three, four, five. Pull the stomach in and up. Three, four, five. Exhale, deep. Deep breath into three, four, five. Exhale. Three, four, five, eight to five. Exhale, three, four, five, nine, two, three, four, five. Exhale, three, four, five, last set, three, four, five, six, seven, eight, nine, 10. When your knees in deep and into the powerhouse, head in feet to the mat. Stretch your legs out and reach your arms over your head. Nice, long stretch of the arms. Point your toes just for a minute.
Just make it a lovely, juicy stretch. Forget about your shoulders. Let them ride up length in the legs. Let the back arch just pull. Just nice stretch. Now reach with the right arm and then reach with the left arm and reach with the right arm. Just reach with the left arm. Very good. Now come back to the middle and pull the shoulders down.
Lift the arms up in front of you and roll up to a sitting position, gathering into the powerhouse. Very, very good. And bend the knees. Pull the stomach muscles as a whole behind the knees and start rolling back articulating the tail under you and closing the ribs. You go halfway back. Pull the stomach muscles and so you connect the rib cage and the pelvis and come back up and rollback again articulating through your spine. Check that the shoulders are not hiking up as you're working in the center of your body and come back up. Very good and rollback again. Sandy, this is starting to look very nice. Excellent work and come back up.
Very good. Stretch your arms in front of you this time you roll halfway back. Same way without the hands. Shoulders Down Tim and come back up. Very good. One more time like this. Rolling, articulating through the spine. Caitlin, really close those rips Carlin. Oh Caitlin Carlin. Okay. Then roll all the way down. Rolling down, rolling that stomach all the way to the mat. Down, down, down, down, down.
Lift the arms to the ceiling. Lift your head and chest and roll right back up again and gather into that powerhouse. Use that Trump. Rebecca. This is getting good. Yes, and roll down again. Shoulders down. Nice articulation through the spine and Wendy, very nice and roll back up, pulling the stomach in, articulating through, and come back up. This time. Stretch your legs in front of you and roll back down again. Long legs, narrow hips all the way down. Once you're down, stretch the arms back.
You bring the arms back up and roll up again. Pulling, gathering into the center, rolling up and then stretch forward. Let the head drop down as you go forward, as you will back to the mat. Broaden your shoulders so they still get crunched. Yes, yes, yes. Straighten your arms way back. And now three more. As fast as you can go with your control into each of you is going to work differently. Make sure you're not throwing yourself through and roll back. Very good. That's it.
Just make sure that you work through your own body. Listen to your own body. Very nice. And one last time. Excellent work everybody up. Roll up, roll up, roll up. Awesome work. Awesome work. And then roll back down. Roll back down. This last time when you wrote down, place your hands by your sides on the Mat. Adjust your pillow. If you move somewhere else or it moved somewhere else, bend your knees up on the mat for single leg circles. Hug the midline, makes sure you have a nice narrow waist and length in the hands down again, the shoulders away from your ears and why? Lift your right leg to the ceiling, right.
Make sure the foot is right above your own hip unless your hamstring is really tight and narrow the hips and very slightly, very slightly turn attack and small circles starting to the left, across, down, around and up, across, down, around it, up, cross down, around and up. For me, I like the foot reaching to the ceiling so everything is long and circling up and reverse it so you don't want to grip the toes. You want to extend it. That's it. So your power is from your thigh to here and everything else is just long. Very good. Now keep the leg in the air. Take the left leg straight down on the mat.
Long legs reach the right leg to the ceiling, but the hip stays down into the mat and against. Circle the leg inner circle, the like an app circle. Circle. This is good Megan and circle pause opposite the nose circle again. Can you stretch your knee more? Oh, look at that circle again. Circle again.
Keep working into length in the back of the leg and that in a hold your hamstring with both hands. Make sure your right hip is down and away from your right rib and then let gently stretch the leg towards you. But keep both shoulders down. So if you need to move your hands lower down the neck is obviously don't contort your upper body. Very elegant upper body and reach with the bottom leg away from your long left leg. Put your hands down on the mat and lengthen the leg down to the floor. Long, long, long leg, tiny waist, narrow hips all the way down.
That's beautiful. Bend both knees on the Mat, but knees up and lift your left leg to the ceiling. Narrow the hips, lock your power house, and again, draw a small circle and a small circle and a small circle and a small circle and a small circle. And reverse it and small and up. Circle the leg and up. Circle the leg up. Circle the leg and up. Circle the leg in. Upkeep the leg in the air length in the left leg down. And make sure your left hip is long. So Brett, there it goes. And starting against. Circle the leg up.
Circle the legging up circle and circle and circle and reverse it. Circle one, keeping the hips quiet. Circle two. So call and keep that pelvis steady. Circle three if you have it turned out, tighten the buttocks both side. Circle four, circle five. Now hold the leg with both hands. Make sure your shoulders are still down, wide shoulders, Tim blanks in the back of the neck and gently stretch the leg in. So as the leg is lengthening inwards, your left hip is pressing towards your right ankle.
So now [inaudible] extension. Very good. Put your hands by your side and lower the leg down. Long leg, tiny waist, tiny hips all the way down to the floor. Stretch both arms over your head and roll up to a sitting position. Gathered into the powerhouses. You come up and rolling like a ball. Hands by your hips and pop your bottom forward. Hole behind the knees. Now close the ribs, pull the stomach in and squeeze your hands with your feet.
Your feet are quite close to your bottom. Keep the shape roll back to your shoulders and roll back up and balance. And again, roll back, roll up in balance and roll back. Roll up in balance and roll back. Roll up in balance. And one more. Roll back.
Roll up in balance and pause. Put your feet down. This is really coming along nicely. So let's just work on this a little bit because some, some of you have like areas in the back that feel like you have a flat spot where it's kind of like you're clumping down. So you know, that's just something each of you has to kind of be aware of where it is because it's different for each person. This is something like the unique design of each of us. So move your feet out a little bit, first of all, and how behind the knee.
So first start with the back straight. Check that your shoulders are down, lean back a little bit and first move and Tuck your tail. So you rock back of the sit bones and then take the ribs, close them and rock a little bit further back. So you're looking to get a c curve that isn't especially focused into the ribs, to the hips. Now watch that. Your shoulders aren't going way forward, but they're wide and the shoulders are down. Bring the feet in a little bit. Then you may need to adjust and see if you can lift up and keep that working now. So Megan, shoulders wider. Good girl.
Now keep this and see if you can like a little China doll raw roll back and roll up without the shape changing and roll back with controls. Um, Kathy, keep the shoulders down. Yes. So you really make the send Rebecca. That's totally good, Megan. That's the idea. And keep those whipped and keep that waste working backwards for you. Yes, even more. That's it. And roll back again and roll up Tim. You got it. Keep that stomach in. Roll back, roll up and Wendy, shoulders down, shoulders down, down at the shoulders. Work for you. And last one for good measure.
That's much, much, much better. Very good to this. Even though it's a rolling, rocking, rolling one. It is a lot of control involved. So that was really lovely. Stretch your arms out and rolling down onto your back for single leg stretches. So lying down on your backs. Take a moment to just feel your spine on the mat. Feel the length, feel the stomach muscle lengthenings and have a little corset in the center of your body.
Use Your power has to bring both knees into your chest all the way in so that the knees are coming beyond tabletop and the feet are quite close to you about them. Quite close in Rebecca. That's it, Steve. You can get the thighs quite close and hold onto your ankles with both hands if you can get there and gently pull the heels down so you really squeezing behind the knees as much as possible so you can get your size a little closer in towards your chest without your bottom lifting up. Now curl your head and chest up and keep the shoulders away from your ears. Shoulders down left hand to right me, left leg out 45 degrees and gently pull the thigh in more and check that the shoulders are away from the ears. Switch your legs and pull the left knee in and squeeze it in and write me in and left knee in and right knee and left knee in and switch and switch and switch and switch and switch and switch.
Bring both knees into your chest. Check that the soldiers are down. Put your head on the Mat with your feet on the mat. That was really lovely and us to relax the neck for monitoring your nose way over to the right. Roll it way over to the right ear, moves to the mat, and I'll check that the left shoulder is down. See if you can turn the nose even more to the right. That's good. And then bring your head back up and drop your notes to the other side.
So there's a gentle stretch. Check that the right shoulder is wide and even stretch it down and you're not rocking off your plumb line. There it is. Good. Come back to the center. Excellent. The upper leg stretches his next. Hug the midline. Bring both knees into your chest and nice. Bring the knees right in there again, right in. So it's, that's it. Windy.
So as they come in tight and curl your head and chest up. Grab your ankles, your ankles. So you have this nice compact little ball shape. Just check with the shoulders are away from the ears. Now keep the shoulders away from the ears. Stretch your arms and legs away from each other so the legs go out, the arms go out. Tiny arm, tiny waist. Circle the arms and hug in tiny, tiny ball and stretch your arms and legs away.
Without the body changing shape. Circle and come back in and stretch. Reach with the fingers, reach with the toes and circle and, and keep your belly. And as you go out and pull the stomach in even more and circle and in. And one more time. Arms and legs extend tiny, tiny waist circle and in very, very good.
Really compress that little ball. Pull your feet in. I'd like to fingers right here like this, like this. So you can, that's it. That's it. And then put your head down, put your shoulders down, put your feet down and very easily roll your head to the right and then the left and then the right and the left just to relax everything. Very good. Scissors are next. If your neck is starting to get tired, keep your head down. So bring both knees into your chest using your powerhouse. Only if you want to curl your head and chest up and lift both legs straight up to the ceiling. Long straight legs and take your head.
Hold the right leg with both hands. Left leg is out. Pull the stomach muscle then and pull the leg towards you twice. Paul. Paul, switch your legs and Paul Paul, switch your legs. Pull, pull, switch your legs. Poor Po and pull. Pull and pull. Poke. Keep the stomach nice and quiet. Keep the hips quiet and we'll pull switch. Paul, Paul and Paul, Paul and Paul. Pull. Bring both legs up, bend your knees, put your head and feet on the mat and take a breather.
Lower lift to clasp your hands and place them behind your head. And just for a moment as your head is down, let the elbows go wide. Now even though the elbows are wide, see if you can pull the stomach up and slightly close the ribs. Take your back ribs into the mat so that like you're working certain opposition movements. Bring both knees into your chest, using your powerhouse curlier head and chest up and see if you can keep your elbows wide and gently rest ahead into the hands of the back of the neck. Is Long. Lift both legs to the ceiling. Shoulders are down, but very good. Yes, and pull the stomach in. Lower the legs down, down, down, and lift them back up without the back arching and lower the legs.
Pull the stomach up and lift your chest and up and lower the legs and up and lower the legs and up. One more time and lower the legs. Keep your chest up there and up. Bend the knees in. Put your feet down, put your head down and rest. Now reach up with the arms over your head and stretch them prior to touch the floor. Just nice big stretch. Even if the rib cages coming up, bring the hands backs and slide them back. So the elbows are wide now. So hands are still here, Sandy. Just there we go. Now with the elbows wide, see if you can pull the ribs in. So Tim, bring the hands back behind your head for a minute right now.
See if I can close the ribs a little bit. Make sure it's down here. Stretch the shoulders away from the ears. Aha. And now slowly reach the arms back without the ribs popping. So this is going to be more difficult than they may come away from the floor. So reach the arms up over your head and roll up to a sitting position. Roll up, roll up, roll up, stretch your legs out and open the legs up for spine.
Stretch forward. So if it will be a little bit wider than the mat, arms along. Lift your spine up. Check that the shoulders are down. Pull the stomach muscles up and drop your head and start curling over. Lifting in the powerhouse, filling up the back body, letting the head dropped down. Looking in at your neighbor and then roll back up again. Roll up, roll up, roll up, chest lifting, shoulders down, tiny waist. Take a breath in.
Get even taller and drop your head and roll down. Roll down long arms long fingers. Stomach is pulling up and then roll back up. Roll back up, lifting up the back broad shoulders and nice and tall. Take a breath in and breathing out. Curl in on yourself. See him go a little deeper, a little deeper.
Now pause here. Take a breath in. I'm breathing out. Go a little deeper down. You can get your head closer to the floor and the hands are higher. Diving down and go even deeper. So now you can let yourself go a little further for limb for the forward and then roll back up, roll back up, roll back up, roll back up, roll back up nice and tall and bring the arms down and bend your feet in and hold behind the knees for open like rockers. The shoulders are down, stomach is in just to practice.
The balance rightly goes up and down. Left leg goes up and down. Right leg goes up and down. Collins, you can keep your feet off the floor, left leg, so you're balancing and down and right leg and down and left leg and down and both legs, both legs, up seeking balance and down to Rebecca. Slightly turn out and so that there it is and down. One more time like this. Open and awesome.
Move Yourself. Put your feet down. Movies have to a little further forward and check. I think Tim, just be sure if you move forward you'll be fine. Now when we start the rocking like you to see if you can capture the same feeling you had in rolling like a ball because we were a little bit more open and really you had a lovely feeling of just being like a little China doll when you were rocking. So see if you can get the same sensation as you do this. If it, you need to bend the knees a bit today, I'm totally happy. So that it's all about sustaining this rather than, which is usually the pattern that will happen.
So I just want you to have that little vision. That's what you're going for this shape and you lock the shape and then you kind of shifted back and forth. So hold the knees, see if you can lock into your powerhouse and start floating the legs up. I slot that now keep that lock and see if roll back towards your shoulders and power back up and lift in balance good and roll back again and come back up and balanced. Awesome. Very nice and roll back and come back up and balance and roll back and come back up in balance. And one more time. Oh my goodness. This is good. Rolled back. Come back up and balance. Very good. Bring your legs together, see if you can walk your hands a little higher up and get a little closer to your legs. And then walk down. Walk down, walk down your legs until you're on your back.
Your hands up flat on the mat and the legs are straight for corkscrew. So starting with a circle to the right, right down, left and up and left down around. [inaudible] rounded up and right down, around and up and left down, around and up and right down, around and up and left down, around and up. Very, very good. Bend your knees and put your feet down on the mat. So to have a look, we're going to do this one again and we're gonna take it a little bit to the next level today cause you're all doing so well. I'm gonna use Rebecca to demonstrate. So what you'll do, you'll start the same way. You're going to go right down, around and up. And then here you want to tighten your buttocks and just lift the hips.
Now you want to let the feet come a little bit over to help you get there. And then you do the circle to the other side and power the hips up a little bit and down. So a few things. When you start to lift, you want to pull the stomach in and you also want to narrow the hips and really the legs together so you have a bit of control. If all you can do is just think it, that's good too because you're starting to get the body prepared to the next level. Cause Energy will follow thoughts. So if you have the thought, the vision will manifest. So hands down by your sides. Bend your knees into your chest, lift the leg straight up to the sitting. And we start with a simple version and you're going to go to the right down around. And the UFC, if you can lift your hips a bit, lift them up, take the let good roll down and to the left down, around and up and to the right, down, around and up. Good. And to the left, down, around and up. And to the right, down, around, and up. And last one to the left, down around and up. Good. Put your bottom down.
Links in the legs. Pull the stomach in and slowly float your legs all the way down to the floor. Straight leg, strong stomach, all the way down. All the way down. Very, very, very good. Stretch your arms over your head and roll up to a sitting position for salt. Roll up and open the legs a little bit wider than the mat and stretch your arms to the side. And this time you want your feet flexed. Oh, okay. You know, okay. That work when they come even further forward, that's it.
So everybody has arm room to be a big swing. So flex your feet strongly. Lift your chest up. Shoulders are down. Twist to the right. Reach towards your right foot with your left head. Reach one, two, three and sit up nice and tall and lift. Now everybody flex your feet. Really pull the toes up. Now press your knees down and spread the toes.
Lift your chest. You can get your hands right to the side. Straight up there. Lift your waist up even more. Twist to the other side. Reach toward your little toe. Stretch one, stretch to stretch three. Sit up tall. Flex your feet and lift your chest. First side again, reach and stretch. One, two, three and lift other side. Flex those feet to three and lift, twist and one, two, three and lift.
Twisting one and two and three and lift. Nice tall body. Stretch your stomach. Lift your stomach up. Bring the hands down. Keep the feet really, really flex. Pull the toes up and use your hands to live your back up even a little bit more. Pull the stomach up. Roll the shoulders back.
Now take your left hand to your right leg, left-hand the right leg, and pull the stomach up and turn your chest to the right. Now check that your left bottom is down and keep the feet really flexed. Left bottom is done. Pull the stomach up. Now take your right hand back and your left hand forward and pull the arms apart so you pull the right shoulder back, left shoulder forward. Really twist, twist, twist, twist, twist. Now reach toward your right little toe. Stretch, stretch, stretch, come up, twist and come to the middle. Lift up nice and tall. Roll the shoulders wide.
Flex your feet as much as you can and bring that right hand to the left thigh. Take the left hand behind you for a minute or just and start to lift your chest even more and rotate to the left, left shoulder, back, right shoulder forward. Now pull the arms forward and back and try to imagine a t someone pulling both arms apart. Pull them apart, pull them apart, reach towards your little toe stretch, stretch, stretch. Come up and twist a little bit more and come back to the center. Bring your legs together, stretch your arms out and roll down onto your backs.
Roll down, roll down. Roll down till your lying down. Roll onto your stomach for preparation for swan dives or lying in your stomach with your forehead on your fingertips. So just roll over. Forehead had fingertips, elbows, a wide knees. A long heels are together and in this position, narrow the hip so you hug the innercise together. The want to feel the outside. The side of the pelvis. Narrow. Yes. So you're very tight.
Squeeze about x a little bit here. Good. Now lift your elbows off the mat, lift your forward and fingertips up off the mat and hover off that floor. The feet stay down. If you can lower back down and lift up again and long from the tail through the crown of the head and lower back down. Very good. Pull the shoulders away from the ears. Same thing again. A lift and hover and lower back down. And one more time. Lift up and hover.
Long spine, long neck, long pelvis and lower back down. Excellent work. Come up onto your elbows for single leg kicks. So the elbows are under the shoulders. Make fists with the hands. And now today let's take the knuckles and bring them towards each other. So the elbows are going to go a little wider. Tim, you know, elbows a little bit further forward a little bit. Yeah, that's it.
So when they get the knuckles together, have a look just like that. Yeah, right. So a little bit different shape in the shape we've been working with so far. Just like that. So you can push the hands down and lift the chest up. Now narrow the knees together. Narrow the buttocks. Lift your stomach and chest up and take your right foot and bend the knee.
Kick your bottom twice. Kick. Kick without the bottom flopping and lengthen out. Left leg kick, kick and long kick, kick and law than the nutrium. Kick, kick and long kick. Kick and long kick. Kick and down. Kick, kick and down. Kick, kick and down. Kick. Kick. Very good and down. Lower down. Place your right ear on the mat. Both hands behind your back for double leg kicks. So hold your hands, hold the fingers of one hand with the other hand so you can get your right ear right on the mat.
And then let the elbows draped down towards the floor if you're very flexible so you can get your hands higher up your back. So those of you can you striving to get the hands behind your shoulder blades eventually? Yeah. Which just takes you to the next level. So Carlin, I think you can get higher up all. Yes you can. I thought so. Elbows down. Excellent work now. Nice type pelvis. Knees tight together.
Keep the pelvis and powerhouse pulled up and bend the knees three and kick three times. Kick two, three. Take the arms back, lift your chest and stretch the shoulders and chest up off the mat. Lower down. Turn your head the other way and tweak to three and pull back and lift that chest way up. And first side kick to three and pull back. Squeeze the shoulder blades together, stretch your elbows, elbows, elbows and other side.
Kick to three and pull back and pinch the shoulder blades together and the head goes straight first side and kick to three and pullback and stretch lip lip lifted. And our last one kick to three and pull back and stretch. Stretch. Lovely. Lower down. Put your hands under your shoulders, take your bottom back to your heels and stretch your back house. Nice long stretch. Take a big breath in here. So you breathe all the way down into the pelvis.
You want the pelvis to go right. You want to feel that sacred moving, breathe out. Let the joints get heavy and soft and breathe in again. Long spy movement all the way down to the bottom of the spine and breathe out and let everything go. Nice and soft. Oh, okay. Let's have you all on your right side. So Megan, you're going to be facing front you four be facing the back on your right side for sidekicks. So you want to lay yourselves out on the back part of the mat. Imagine you have a wall behind you and your elbow and your shoulder and your bottom and your feet are against the wall so that now the the other hand, the top hand is 12 inches in front of your chest by your floating ribs.
A little bit lower down. Carlin. Now everybody, I want you to feel that are elegant. So pull the shoulders down and pull the stomach up so you're in this position. You want this link. So this part of the body is long. The soldiers along put, pull into your power powerhouse. Lift your feet up, move them forward and put them back down on the mat with your feet flex. Check that the shoulders are down, bottom foot, the little toes digging into the floor. Take the top leg lifted a little higher than your hip with a foot flex.
Then lower down and lift and down and and I'm very good and Lyft and Uber and Lyft and I'll make sure you're nicely flex. Lift and down and lift and down and lift and down. Now for the one where you swing forward and back, if you like hip height, have your en feet and toes reaching. Keep your body quite swing to the front, double pulse and down and gentle to the back and double pole and gentle to the back. Double pulse and pulse. Pulse. Forward, forward, back, back, forward, forward, back, back, forward, forward, back, back and bring the legs together. Pull the stomach up for the sidekicks.
Turn the top leg outside. He again for me, I like the toes long so you want this long length. The bottom foot is anchored and swing the light high to the ceiling. Flex it down, heel to heel and swing it up and flex it, donkey this and swing it up and swing it up. So you want your hips to stay down, stacked I and it's much harder like this isn't it? I'm sweating.
Turn it out and lift the lady and down one more time and lift their leg and I'm not. Point check fit your hips. A stack that you chest there. Nice, strong belly. Turn the leg out slightly and little circle. Circle one and two and three and four and five and six and seven and eight. Reverse it back and two and three and four and five and six and seven and eight. Very good. Take your top leg and bend it up in front of you on the Mat. Flex your inside leg and lifted up in the air and down.
Check the shoulders are not hiked up and lift and down and lift. Keep the stomach long and down and lift and down at lift and down and lift. And I'll lift the leg up and pull. Reach with the toes. Pointed Foot, little circles in the air. One, and two and three and four and five and six and seven, reverse it and one and two and three and four and five and six and seven and eight. Lower the leg down. Extend the other leg on top of it. Narrow the hips. Lift the Spool, the stomach up and lift both legs up sideways. Lift them in the air and lower them down. Lift them in the air, lower them down, lift them up, lower them down.
Lift them up, lower them down. Lift them up and lower them down. Roll onto your stomach full little beats so your forehead is on your fingertips. Elbows a wide Misa, straight portholes up pointed. Press your hips into the mat and in and tighten this powerhouse so you'll from your ribs to the end of your buttocks. You want to be firm.
Lift both legs up in the air with the knees straight and open and close the leg sideways. You beat the heels together. Two, three, four, five, six, seven. Lift a little higher. Three, five, six, seven, lift as high as you can for five, six, seven, and eight. Lower the legs down. Sit back into your heels, stretch your back out. Nice long stretch, very, very good and call. And you're going to do it again because you did it so well.
You will be an inspiration to everybody else. So this is just to show you how high the legs can go. So let's have everybody as just sit up. Seriously. It's sometimes nice to see someone who is doing something at another level because sometimes you don't even realize that what can be done and you have an awesome beats and the legs go high. So the pressure is on now. But I like you to do it again. So Carlin, you just got to do two sets of eight.
The first one you just figure out where you are and the second one you get those legs as high as you possibly can. K Four head down, lift the legs up in the air and start beating. One, two, three, four, five, six, seven, lift as high as you can for five, six, seven and eight and lower down. So what's not great. And also do you notice how much he's working in the buttocks in the hamstrings? Now she has a flexible back too, which helps. But what's a little wonderful is she's really using what she's gone. So sometimes we don't know we've got it going and the more you can get the legs up in the air, the more these muscles contract.
It's very good for your lower back. We don't use really do these kinds of moves in daily life and the back gets rigid and this keeps the flexibility and so thank you. That was awesome. Okay, let's have you roll to the other side. We haven't done both sides at have we? No. So on your left side, make sure you're lying on the back part of your own mat. So elbow, shoulder, hips and feet lined up on the back part of the mat. Now with the top hand is in front of your chest, the elbow is slightly away from the trunk.
Starts at Carlin. Yes. So and then now gently pull the shoulders down in lengths, lengthen the upper body and feel how that connects into the stomach is long. Oh my goodness, this looks wonderful. Absolutely wonderful. Lift both legs up and bring them to the front of the Mat. Put them down. Feet flex. Wendy, really nice work there.
Now keeping your stomach up. Lift your top leg a little higher than your own hip and lower it down and lift and down and lift and down and lift and down. So make sure you keep going and keep the chest lifted and the neck long. Lift and down only a little higher than your own hip, Wendy and Tim. And if that's correct and down now lift you like hip height for the one where you swing forward and back. Point the foot. Swing into the front.
Double pulse and gentle pulse, double pose and gentle pulse and double pulse and gentle pulse and double pole. Keep the back quite gentle. Pulse, double pulse and gentle pulse and double pulse and gentle pulse. Very good. Put the leg down high kicks to the side, lock your waist, narrow the hips and turn the top like out. It's slightly turned out. Swing it up and flex it down. Swing it up.
Much better here and down and swing and down and swing the leg and down and swing and down and swing and down and swing the leg and down. One more time. And I'm very good. And little circles. Circle one and two and three. The circles should be half in front and half behind the bottom leg. Now reverse it.
So make sure that you're really on top of that bottom leg in the circle. So every time it goes to the back it makes you work your buttocks a little bit. Very good, very good. And put the leg down. Take your top like bend it up in front of you on the Mat. Pull the stomach muscles in, check that the shoulders are down.
Flex your bottom leg and lifted up and down and lift the leg. That's it. They and the floor. And lift your leg and down and lift and down and lift and down and lift and down and lift even more. Flex Megan. Otherwise very nice and point the foot. Now keep the kneecap pulled up. Lift the leg in the air and little circles.
Circle one and two and three and four and five and six and seven. Reverse it in one and two and three and four. Make sure the whole side is doing the work, not the foot and eight. Lower the leg down. Extend the other leg out on top of it. Now get a nice narrow waist to get long waist, narrow hips long pulled up size. Lift both legs up in the air.
Use that waist muscles and down and lift and, and lift and down. Very Good Rebecca. And lift and down and lift. Stretch those knees Sandi and lift Kathy, I mean and down. Very good. Okay. Okay, let's have you all roll on your backs for preparation for teaser. So bend the knees on the Mat, then the knees up to the feet are on the mat.
The hands are by your side. You want almost a 90 degree angle here. So if the feet are too close to your bottom, it actually isn't as easy to come up. So I think to me, even bring the feet a little further out right now. Squeezing the knees together. Lift your right leg up, keeping the knees glued tight. Very good. And Sandy, you right knee should be straight. Lift your head and chest. See if you can roll up and reach towards your toes. Roll up and roll down and roll
Change your legs. Lift your other leg up. Nice, tight hips. Shoulders away from the ears and see if you can roll up. Row Up and roll them and roll up and roll down and roll up and stay up here. Pull the stomach in and now slow up. You Come Rebecca and roll down slow. Slow, slow.
You really don't want to leave this teaser all the way down. Bend your knees into your chest. Give yourself a hug. Take both arms over your head so you reach the arms back over your head. Lift the legs to the ceiling and take the legs 45 degrees away from UNC and come up nice and fast. Up to full teaser up you come and then roll down and roll up.
Just use momentum. That's it, Sandy. Yes. And roll down. Very good. One more time. Row Up and roll down. Very, very good. Okay. Bend the knees and put your feet on the mat. Stretch your legs out and roll onto your stomachs.
Roll over onto your bellies for swimming. We're going to start doing a little bit of swimming, so come up onto your elbows. So thinks post, so elbows are under you. Yeah, that's it. Now pull the shoulders away from your ears and lift the stomach up and reach your right arm straight in front of you and take your left leg and reach it behind your off the frost. You pulling your arm and your leg apart, but the hips stay down. Both hips stay even. And then when the elbow down in, lower the leg. Now before you do the other side, take both hips and anchor them into the mat and tighten your backs and you want to feel this balance of the pelvis so you only lift the leg as far as you can without torquing your pelvis. All over the place. Left leg, left arm and right leg. Good Wendy.
Good Tim. Yes. Much better and down and right arm, left leg. And now to remember the most important thing and other side is the hip. Staying steady, the pelvis thing, steady and down and first side reaching the arm and the leg apart without the pelvis and stabilizing and bow and last one and reach and down. Very, very good. Lowered. It's lower down first of all.
And then push back into child's pose. That was excellent. So you'd go right back into child's pose. Very good. Now everybody just sit up right where you are. So you're on your heels and taped the right side of your bottom and drop it to the floor, to the right. So you're going to fall off your heels onto the side for beginning mermaid.
That's it. That's it. So if it's too much. So Tim, for you, open the knees wider apart. Separate the knees apart. You're gonna be facing this way. All right. Okay. Now take your right hand onto the map. Let's bring your knee more like that. Just nope. Bend it, it.
And let it dry. Let it dry. There we go. Can you bring your hand a little bit more back to the side? So everybody take your right hand and bring you quite close to you, right bottom right now. Push down with the right hand and gently push your left bottom into the, into the top towards the floor. Because your body feels is going to fall to the right.
So keep your left hip pressing down. Take your left arm up and gently stretch over to the right. That's it. So you're stretching, you're going the other way from everybody else, but you're good. We're gonna do that next. Now bring the left arm back up and see if you can grab your left ankle with your hand. That's it. Bring your right arm up. Now pull to the ceiling is that you're trying to stretch to the seating and then bend to the left and you can use your left hand to stretch over a little bit.
Yes. So you have a little stretch and then come back. Put your right hand on the mat and take the left hand up and over and stretch and back, and switch your hands and stretch to the other side and back in one more time. Stretch the left arm up and over. So you reach. Let the right head, the head drop to the right head. That's it. And back and other side hold. Lift the right side way up and stretch. Way, way, way over, and come back up. Very good.
Bring your legs in front of you so you all sit still sitting back to back and pop your bottom a little bit further forward for seal. So bend your knees up. I think you all know how to do it. Move yourself a little bit further forward on your mats, not towards the front. So when you roll back, you'll be on the mat. Very good. And I remember prayer position with the hands.
Bring the hands inside the knees and wrap them underneath and hold your ankles other way. Tim. Hands inside. There we go. So lift the feet off the mat and pull your stomach muscles in and clap your feet together. Three times, clap, clap, clap, roll back under your shoulders and come back up and balance and hold it and again, clap, clap, clap, roll back, come up and balance and again, clap, clap, clap, roll back, come up and balance. And one more time. Cap, cap, cap, roll back, pulling the stomach muscles in and come up and balanced. That was so good. And then put your feet down and rest. I know you're back to back this very like what is everybody doing? So remember we've started now just swing around for a minute.
You're going to turn back. But remember how um, we've been working on standing up from seal. I know some of you can do it if you are not. So this is what's going to happen. You will be sitting back to back and you'll do same thing and if we're, you'll go up. So you're going to go clap, clap, clap, rollback, roll up, clap, clap, clap. This will be the last one. You roll back. Cross your hands, go back. You try not to drop all of the electronic and you come up.
My thing fell down. Now when you come up, you come up with cross legs and this is the trick. You need to look down at your own feet and see which leg is behind which leg is in front. You've just come up and you swivel around and there you are. You're back with the group again. So you have to really, really think this through on your own because you're not, you can't watch anybody else, but we'll do three rocks on the third one. If you want to stand up, remember, you have to cross your feet and use momentum. If you're not up to standing up, you just stand up another way.
So back to back again. Setting yourself up for seal. Lift your feet up in the air, holding underneath your ankles. Pull the stomach in and clap three times. Clap, clap, clap. Roll back to your shoulders and come back up and balance and clap, clap, clap, roll back and come back up. This is your last one. Clap, clap, clap, roll back, hands back. Cross your feet and roll. Now have them stop. Look at which foot is behind you and turn toward your back foot.
Yay, stretch your arms out in front of you. You all came back. Heels together, stomach in, and three circles with the arm to the shoulders down. Very good. Three circles with the arms. Now I say hands, come down and get a nice lifted powerhouse. Broad shoulders. Lift the arms higher without the shoulders coming up. Three circles, circle one and two and three reverse it and two and three. Now magic pushing away down and you're looking over the top of the weights.
You're getting taller, taller, taller, and long. Now lift the arms up again and start rolling down towards the floor. See lifting the stomach articulating through the spy all the way down until the fingers are hovering above the floor. You're as low as you can go. The head is relaxed. Three circles here. Circle one, two, three. Reverse it. Circle two, three. Now check that the neck is relaxed. Check that the shoulders are relaxed, but the stomach is working and start rolling up. Rolling up, rolling up, rolling up. So you stacking up your spine, you're bringing your pelvis over your feet. Sweep the arms forward.
Lift them up one more time. Lifting up long waist, long spine, long naval and rolled down again, rolling down, rolling down, rolling down. Shoulders are relaxed. The long neck is really long in three circles. Circle one and two and three. Reverse it and circle one and two and three and roll up again. And as you roll up, you're stacking up your spa by your link, lengthening out of the waist, ring the arms all the way up.
And just for a moment, use the rib cage and the arms to reach out of the hips. So you take the ribcage and you make it long. Feel the hips narrow, and then float the arms out and feel the spine getting longer. So the center of the body is lifted, the outside of the body is draping down. You want a lot of openness in the chest. Shoulders are relaxed, the neck is long. Just take a moment to look straight in front of you. Take a deep breath in and breathing out.
Let it go. So thank you very, very much. All did extremely well. Very well done.