Welcome to the advanced, uh, [inaudible] mat class. This is going to be a Bassey flow sequence class and it's really geared for the advanced student. So what you're going to see today is a little bit different than some of the other classes. We're going to be incorporating some of the basic work, but also taking you right through intermediate all the way to advanced. It's gonna move rather quickly and there won't be a lot of explanation or set up because an assumption is being made that you've been taking Polonius for a long time, that you're very comfortable with the movement patterns, even if I choose to adjust them along the way that you at least have some familiarity with their original repertoire. So if we can begin class like that, I'll have you start sitting down. So taking a moment to inhale, filling up and exhale, letting go and finding that support right here from the beginning, reminding yourself how free of tension you want to start the class with. Inhale, filling up
Inhaling down here
As you bring the knees up to tabletop, we'll come toward the front of the room for the spine to a supine. We go. Inhale, rotate, start the exhale and draw the legs back to center and inhale feeling the rotation at the waist and exhale
Taking joy out of these smaller moves and last one
These first few fundamental exercises are not just a means to an end, do we? This is our place. This is where you can make the connections you're going to need because every exercise builds upon these inhale and exhale, not just filler. As you know, inhale, exhaling up, feeling the bones almost come closer together, ease in the neck and shoulders and down. Changing it a little bit just to increase the flexibility of our backs. Hopefully inhale starts at the same. Exhale up, keeping your eyes forward and the shoulders down. Inhale, reach to the back of the legs. Does not necessarily mean higher, but intensify. Exhale somewhere in there. Inhale, keep your position, but raise the arms up. Put them behind your head and link than yourself down.
So more than just a slow return to the mat. You are. In fact working. Exhale. When it's time to come up.
And of course they're going to correct me if they see something moving onto just a little chest lift with rotation. Exhaling. This is about what is my body doing? What does it need? Go ahead to the legs with the arms. Inhale, exhale, sink. Topal arms are reaching up, put them behind you. We're going toward the curtain first exhale to rotate shoulder to hip, in health through center and shoulder to keeping the fluidity of your movements so that you feel like you're just energizing one direction of your body opposing the other and you just keep that feeling throughout the workout.
Set your position by curling up. Inhale, whole check in. Here we go. And exhale. Inhale and exhale. Two, three, four, five. Nice. Long breath.
Preparing for your roll up. Legs are together. They're long innercise, strongly together. Avoid too much knee tension. Here we go. Inhale. Exhale. Take your time. Enjoy. Keep the precision. Inhale, nice long curves of the body. Exhale. As we roll back and lightly touch, you're ready to go. You feel the ribs drop into the mat. That'll force your head, neck and shoulders up. Now at this point, I sort of know what's coming, but if you want to make it harder, you can take your arms hired on your way down. I'm kinda content at the moment and back and [inaudible] rather focusing on both sides of the body. So clearly it's the abdominals, but what about your glutes? What about the inner thigh and hamstrings? Something. Some involvement.
Inhale around same direction. Exhale and inhale.
Just hug the air. Hug the imaginary tree if you will. Straight up some action through the pex. Here comes one more. Roll up from here. Inhale and exhale. Finding each bone as you come up. Keep you abdominal powerhouse contraction. Just move forward on your mat for rolling like a ball.
Bring it in as close as you want. You choose the variation you want. Keeping it nice and strong. Here we go. Inhale, roll back.
Whatever version you're used to doing, whether it's with the knees together, apart, really tight, really open. Change it in some way for yourself. Slow it down. Perhaps make it quieter. Make the roll back shorter so you don't get quite as high. See if he can still come back up. One more time.
Put your feet down, back up a little, and then bring it back. We're going into double leg stretch, so maybe a slightly different order than you're used to, but we're basically going cover. Yeah, I'll, you'll see. Slow down. Roll downs, down, ending in tabletop, squeezing through the innercise. Double leg stretch. Inhale, hold it there. When you get there, press down deeper in the belly. Exhale, come around and hold. Feel free. In fact, I'd like to challenge you to bring your knees in really close without raising the tailbone and
So let's keep our bodies in that rhythm as well.
The energy just continues on throughout that foot.
Upper body lengthens down. Oh, you're not done. Come right back up. Exhale. Don't forget the glutes here. It's real easy to, and I'm not asking for a lot. Just enough to know they're there. Anna, get up to your normal spot. Extend your right leg, twist to your left and let's go.
I'm basically wanting you to stay flexed as you rotate. Little to no lateral flection.
I'm just trying to milk it. Getting more out of what you normally do. Don't just stop. Last one here. Back to the center. Bend both knees and everything comes down. Reaching the arms overhead, feet slightly apart as if you're going to do a pelvic curl because you are shoulders are down back of the ribs. Down here comes inhale, exhale with precision or rolling up. Press the arms through the air until they land on the mat alongside you. And inhale when you get there again, still expanding.
Exhale to come back down
Draw the abdominals so deep that the pubic bone comes even closer to your chest and your tailbone reaches looking for hamstrings. Extend one leg straight up to the ceiling. It doesn't matter which hips level, slow first reaching long and continue. See how low you can go prior to anything changing. That's about it from me. Flex and come up and now we'll go a little faster and we go and shoulder bridge, right?
And here we go. Exhaling down one. I like to flex up, point down, and you don't have to let that be the last thing you worry about. One more to come up. Put the foot back. Inhale, check your alignment, adjust where you need to enrolled.
Looking forward somewhere around inner sigh. Probably draw it a little closer to you if you can. And at the same time, press to hamstring down. Hamstring, pull, one kick, kick change.
Find the pool pressing to the floor as you pull from that other side. Let's do the same thing. Hands behind your head. Hamstring pull too.
Inhale, exhale up. [inaudible] flex. Separate and lower. I'm good friend, Monica and Adrian have been teaching me not to drive energy through my knees. And so I'm gonna encourage you to think that way. It doesn't mean bend the knees, it just means that everything above the knee work, everything else, basically going along for the ride. Separate your feet, lower them and down from the chest, from the front of the ribs into the hips and down. Let's do a few of the other way, so just means open to a v. Exhale up over. Watch. Those knees should have some sense of glute contraction.
Flex close and down we go. And so again, it's not a slow return. You're opposing your return by reaching through the feet. Inhale or the legs, I should say. Flex, close. Enjoy. Soften where you can. As we continue. Last one to move at the pace we are, you're going to have to find those moments where you can just really focus in on the powerhouse and let what else you can go from there. Have been these in momentarily.
Wring out all the breaths so that it becomes easy to inhale, hinge. And
Feeling yourself vertically going down for the first at least half of this. And then you can travel forward a little so long as your hips don't move. Now they're going to move. As you press length and lift into a diagonal line, everybody's range will be different. Whatever you do, get long. Exhale round and roll back up. Check in those shoulders
That'd be fine. Let's get the back one more inhale. If you haven't exhale, take it round and roll up and I will do one last piece to that, which is the small variation on what you've already done and exhale. Feel the abdominals fueled at vertical rolling down and slightly forward. Now inhale to find the back extension hanging out there and from very subtle movement because we should already be there. We are gently contract the Rhomboids. Not a lot of move. Think when? Sometimes when we've been doing PyLadies a lot, we get in this habit of I know I need to work my back extensor, so it's the rest of the chest. It's almost a diagonal line. Even though the Rhomboids are the main focus.
How about one more holding it there and Halo, we're not done. Can we lean forward more? Exhale, rotate to one side. Inhale back to center. Soften the neck. Exhale the other side. Inhale back to center. I think that's good. And exhale round down. Oh, the Tang out for one second. That's good. Rola just bring your feet either towards you or you toward your feet.
Maybe a little bit of both for open leg rocker, so I would probably, we'll talk through this setup cause I can't help but get behind the tailbone. I think it's just the key. It's absolute key. Forget your arms and legs truly and then extend one leg. Don't even worry if your back's fully straight yet. Now you've got to think about it, but before you straighten your back you've got to keep those sit bones or glutes involved. Here we go.
Let's do whatever you're doing but relax it a little bit.
Inhale, rotate. No change to the lower body. Exhale unhinging to reach and inhale, sitting up. Exhaling and in to exit. Checking opposite hips. You're in full control. Inhale, reaching. Enjoy.
Take your arms behind you there. A little back. Support. Prep, rolling the shoulders back and down. Fingers toward your heels wanting to get you to work your hamstrings for the moment we go. Just lifting up. Use Your glutes, hamstrings to find that long straight line. Looking to the ceiling, hinge at the hip joint to come down, lightly touch the gluten and we'll go again.
And then see if you can round over a little more. This is nothing for you, Layla. Perhaps you can flex your feet or something. I don't know. Can make another circle. Roll yourself up. Okay. I will not waste your time anymore. All right. That was more for myself.
We're going down to first Caesar's in you. Okay, good. I wasn't going to implicate you. Scissors, bicycle and control. Balance all in one. Take a break if you need it. Here we go. Take yourself down, bending your knees and not quite sure how you all get into it, but I'm going to be specific about this one as well. So bend your knees and then extend your legs up over her head to do a rollover. Inhale, here comes. Exhale, roll over.
Then from there we'll simply walk. For me, I have to walk my arms in a little closer. Bend your knees. That's up to you. Then hand somewhere on your low back, mid back, maybe anteriorly tilt again. So in effect you're hyper extending your back and you're going to allow the top of your hips to rest in your hands. Being mindful not to wrap the fingers around. I don't think that's a great idea for the wrist or the fingers and finding a balance from here. Let's do this. Extend.
Keep one knee falling towards the chest and reached the other leg long. And as you do that, press the leg toward the floor. But as you do that, lift the hips up out of your hands. Make it about the hamstring. Other leg. Reach it up and let's not go quite to your face, right? Hold back on that forward leg and hopefully this is just toward the ceiling and we go pulse, pulse, change, reach that far leg. That's the one you're thinking about. Pulse, pulse change.
Find the opposition of almost lifting your hips out of your hands as that leg reaches along and toward the floor. Either one for that matter. And Paul is find ease in your neck. Sometimes it's a simple matter of, oh yeah, I don't have to use that. And Paul's pulse and because we've got other things, we're going to hold this one the leg furthest from you Benz and tries to touch the floor and cycle through. You don't have to touch the floors. Just the goal, right? I'll get it one way. I'll see about the other touch and as usual, right. You're not going to change the body much. This one does.
In fact have that hyperextension one more here. Reverse it. Reach it to the top leg Benz cycle through reaching for the floor, finishing it. So at one point you really pull through. Give me two more patterns on this. Next one. Leave the top leg over. Bring the other one to line it up. Allow the hips and trunk powerhouse to lift up out of your hands for a moment.
Just release your hands. Recommit to the idea of yes, I'm rounded in my back though I'm long. And it's not just abs, it will not work and it will protect you if it is, take one or both arms overhead and meaning. You can do it one at a time or together. Flex one foot, lower it into both hands. Keep the hands on the floor and I'm gonna minimize my talking. At this point. Reached the other leg up to the sky. Devil pulls. Take your time.
Somewhere about halfway you may decide you want to rock back and forth. I often like to bend my knees a little as I take my hands to the outside edge of the feet and gently go side to side. But we don't want to get too relaxed, so let's just close that up. Let that fun end and go Shin Shins parallel to the floor. Hold on behind the size. Curl your head, neck and shoulders up please and without, you can move the thighs away from you, but try not to straighten the legs.
We're going to slowly roll up on whatever breast you want.
Last one. [inaudible]
I'm not going to have use much of the leg to come up. I'm doing the side bend. Just so you know from here we go. Inhale to lift up. Hang out for a second. Feel in your body. The long line of the t out the crown of the, head out the fee. Now from your waist, not your hand. Exhale up over. Inhale, come back to your teeth and bend the knees to come down. In a way. I'll leave the le the leg straight in just a second, and bringing inhale, lift up. Exhale up. O o over.
Inhale, come back to your tea. Bend the knees. Come towards your feet. Next time we change it. Inhale, rise up. Exhale, light on your wrist as much as possible. Up to go over. There we go. Inhale back to the t and from here leave you like straight. If you can hinge at the waist hovering just off the ground. That's it. That's it. And up again. Inhale, lift, exhale. Oh, oh,
Granted I sat one out. But here we are a funder all the way in hell to reopen, hanging out. Bend the lower knee, slide that top foot out. I'm moving to my fists and I partly do that just to pull weight away. Um, so your oh good. Top hand here. Your ear look down your body makes sure that the front of the hip is long. If you guys can go higher, don't let me limit you.
Try to raise a leg a little higher. Probably going. Feel it more in the lower hip. That's cool. And bend the knee. Set it down and stretch toward the hip. That was the leg that was in the air. Just reaching into it.
Stabilize through the shoulder and here we go. Inhale, side bend, checking all of your positions. Exhale up to go over turning your head at the last minute, but keep the body still. Inhale, reopen
Doesn't have to be big. Protect the lower shoulder. That's the main thing. And if we go
Extend your legs out in front of you. You got the prep earlier. Really it wasn't the prep was it? It was back support, but now we'll do like pull back. It's your choice. If you don't want to do the kicking, just breathe in your back support. We'll see. Not quite sure how going to happen. It's one of those. Okay, so to make it even the shot at being sexy, successful, what are your shoulder blades doing? Going down. Chest is up.
Squeeze the glutes and definitely rely on him. Here we go. Just to set your position, see what you've got. Pick a leg and I'll do four on each side. I'm going to exhale coming up and
Draw your abs in quick or not quickly. Deeply. I'm scooting forward just to get in the middle. Four teasers, so behind the Sitz bone getting calm. Would you like to know what we're going to do or just do it? All right, go for it. So from here, grow the legs, stretch them, roll down, leave the legs there. You're going all the way. Reaching back. Touch the back of your head. Teaser one and up. It's like a roll up in the air. All the connections you've made.
Optional arms overhead as usual. Roll the hipbones deeper into your body as you placed the spine down. Dutch shoulders towards hip's, reaching up. Stay here, raise the lights, just leave the arms. Raise the legs. Doesn't need to be big. It needs to be deep. One more hold. Inhale.
We'll exhale, roll down teaser three place the legs won't quite reach the ground. The head will with controlling, inhaling her, exhaling down. And we need to precisely or carefully come up one more time.
But not so much that you lose focus, but it's important to kind of come and go with the intensity. And that's about enough non intensity. So let's roll up and what I'd like you to do is just swing your legs so that you're on your hands. And he's like so placing, I'm going to say right foot in front so I can keep track of myself here on your knees and from here. So keep it so that the knees over the ankle, I'm just going into hip flexor stretch here. Uh, as if you're going to tuck the pelvis, start to lift up, reaching for the ceiling. And I think to not only lengthen the front of your body, the front of the hip, but the back of your body, the back of your upper back or the upper back, reaching into it, [inaudible] the weight on both feet.
You could easily almost easily lift up on both from here, put weight in your forward leg, sort of level out your body. A little push with your forward, like to come off that knee on the back for a hamstring stretch and you definitely want more of a flat back than you do a straight leg. So pay attention to what you need, feel for it. Feel free to flex the foot if that feels better to you. Adjust the leg if need be.
Slay with pointing and flexing water you need whatever you do, extend your spine, extend your chest. Deep breath in and let's repeat that. Just being a little careful going over with any, I always kind of put the weight forward, get off the kneecap as I roll over and up again. It's one of those places where you can really feel a lot of support in the center and everything else was relatively relaxed and right forward. Push the forward leg enough to help you inch back in the hips. It's level neck is part of your spine, so include it, hopefully getting it a little further on that one and then just allow the foot to release hands down by your side, which turn that foot back to a straight leg.
Heading into a plank from here, just, well we were going to release the elbows, but don't let your body move at all. So it's really tiny. I didn't give you guys a warning on this one. So all you're doing is can I release my elbows without dropping at all and straighten him. It's just your pushup prep. At least elbows straight. And so if you're seeing or feeling any, drop it off. I mean your shoulders aren't quite as stable as they could be.
A little release and bend. Nice. One more time, right? And then allow the back near the right knee to come down. Left leg comes forward coming into your strategy. Taking the time you need, he decided different
What more can you get from it and then release it. Taking your foot back again to a plank like position heading both feed into a plank and for a moment if this were all we were going to do, he would just solidify through the center and we would send the energy through the heels. We'd send the energy out the crown of the head and that would be enough. So stay there if you want to or we'll take the left leg just off the floor. Actually not just off Chang extended, just beyond the glute without changing anything else.
Keep the toes pointed to the floor so you're in parallel. Take that leg to the side as far as you can without turning the leg out and bring it back. You might even cross over the midline a little bit. Do it again. Same side. All else stays the same reading, however it suits you. Two more. Uh, but watch your neck and one more and back. Put that leg down. Ah, get calm through the neck and shoulders. Other leg up, trying to extend just beyond the hips.
So you have true hip extension to the side. Reaching out. It's no excuse to drop the hips or the back and out. Doesn't need to be huge. It wouldn't be right if you stay parallel. Won't be the Riyadh of the four
Make sure you're either still on the map, probably with your feet and then roll up.
Avoid walking side to side, but just straight back as you now roll up, taking the deep breath here at the top to get longer and down we go.
Tuning your heads to one side of the stage where the curtain first reaching the arms behind your back. Four double leg kick. Elbows are down, bending the knees, feet together. Knees can be slightly apart. And we go kick. One, two, three in health. Four links today, not height and turn the head and kick. One, two, three and reach long. Inhaling, even here, trying to pull the abdominals up and change and kid one, two, three and stretching. Law. Beautiful. And one and two control three. [inaudible] energizing the back of the legs. Just two more like that. And releasing their shoulders all the way. And I meant elbows of course. And last one, two, three and stretch abs deep, deep, deep.
Release the hands, feet are apart. Apartment close to the ground. Arms come overhead for swimming. We go inhale two, three, four, five and exhale, keeping their heads up a little bit so you get the full extension and exhale and inhale and exhale. Giving you just one more set and they get along in the breath and out just in Stuart and along and lower your bodies to the mat. Taking a moment to release, relax the back just by laying here
Keep your arms out where they were and just start to roll forward into a down stretch position so you keep the hamstrings and glutes engaged as you come into extension. Looking forward. And then from here, lift through the rib cage. Let your head come down, a deep curve of the low back, the whole back. Really almost get to your heels and then come back again. I'll inhale the hallway forward and for all extend kind of light on the arms and exhale to lift up and go back. Almost make it in. Then we return in healing up, eh? Yeah. Once we get here, let's stay here for the moment.
Keeping your body still. Take your eyes and look over one shoulder, shoulders themselves. Stay where they are and come through other side. Lifting up. You're going to want the back of your body helping you and back. And once again from the abdominals around back. This time you can go all the way to the heels.
Arms are behind. You can just behind the tail bone for hip circles. Placing one hand in front. Yeah, take your legs to the front of your arms and upper body to the back. Open the arms and the legs. Exhale all the way around again.
Taking yourself down all the way onto your mat for Jackknife and Boomerang
When you come down, you've got to. Otherwise you're just to strain your neck up to go over with control. Tab down, up Kinda dynamic. Yeah, and down we go. Taking your time. When we get there, extend the legs in front of you. We're going to roll right up, right up. Cross the legs and come forward right into boomerang. So from here, shoulders remain down inner thigh strong. We'll go right from here. Inhale. Exhale. When it feels right, arms down by your side to come up. Over. Inhale, switch to the cross of the legs. Exhale to bring it up.
Fluid controlled into your teaser, taking the arms up, reaching the arms behind, lace the fingers or set them on the floor, expand the chest and down we go. You've got to breathe. How it works for your body at this level. At this stage of the game, no holding it, no waiting for the cues you do what you need to do and up. Extend and then pull the legs deeper into the body to help you down. Two to go. It's almost like a massage, isn't it?
Inhale, switch the cross. Exhale did bring it up. I'll go ahead with the arms up and around. Big Expensive. Inhale and bring it down. Last one.
And then just check what might've happened with the collarbones and keep them wide. So let's do our three claps here. One, two, three, back three beats, one, two, three and one, two, three.
Lean forward to help you come up a bit and then just facing the curtain and he's singing. Let's finish with some deep breathing, centering, breathing, and a roll down. Of course. Inhale and exhale as you round letting go where you can. Heart rates might still be up a little so you could stay up a little bit longer and just focus on the breath or a heel rise. Perhaps. Inhale, exhale. We'll roll back up standing just a little taller than maybe when we walked in today in annex sailing down. Take a moment here and just let gravity take over.
Maybe let the arms gently circle at your head. Gently sway, whatever feels right to you. With one exception. You do have to hold the abs a little and then from there we come back up. Inhale, restacking the knees over the ankles. The pelvis rolls to be placed just over the knee. Yes. Space is created between the hips and the ribs, so the ribs can be placed over the hips. Then of course, the shoulders just slide further down. Head comes up, and if I'm here, inhaling up