Kristi's Go-To Mat

Hey, everybody. Welcome to Pilates Anytime. I'm Christy Cooper, and I'm excited to be here today to share with you what I call my go to class. And it's probably worthwhile to mention what go to means for me. Sometimes it's about time.

It's like, what am I gonna make sure I get in? The full body always, so I figure that out. But, also, it's it tends to be on the more basic side, meaning I don't get fancy. I do not necessarily easy x exercises, but just straightforward because I've done them for so many years that I wanna see where I am against my practice, how I measure up against my practice. So, again, I don't go fancy, but I do learn a lot every single time. Like, am I needing more mobility? Am I needing more stability often the case? Am I, free in my body? And if not, I get to ask myself questions after the session, that's a little bit about what you're gonna experience. Nothing fancy, straightforward, may or may not be challenging.

And let's just see what happens. So here we are. We're gonna just do a roll down. I I that's one of the easiest ways for me to measure myself in the beginning of however much time I spend focused on the practice. So here I am with my arms heavy.

It's almost like I'm imagining hanging from the ceiling, just floating in the wind a little bit, feeling where my feet are, I'll do this at the end as as yet another measurement. So when I learned to teach, I had to actually look at what I was doing in order to find the word. So I have a habit of doing that. I look at my feet. Are they straight ahead.

Am I balanced as much as I can be on the toes? Not overthinking it. That's my theme today. I just decided. Not gonna overthink it. I'm just gonna find where I'm at. Shift the weight forward.

Automatically, I feel a little arch in my back. So I'm just gonna pull myself together there, shift back a little, and just wavering a little. Just deciding. Okay. I'm gonna have a little fun with it. I'm not gonna overthink it.

And that's gonna be the theme. So we inhale find center where you feel like you're up over yourself strong and just tall. Inhale, exhale roll down. Your head goes forward. Feel free to bend your knees. So this is gonna hopefully be for you very similar experience in terms of do what feels good, do what you need to do in adjusting.

I bet my knees. I straighten my knees. I'm gonna roll back up. This is a time for me as well to try to free up tension. Do it again, inhale, exhale down. Find that when or the freer I am of tension in my body to start, the more efficient I am.

And that's where the lessons really start for me. Inhale, exhale draw the belly up tucking the tailbone unders, restacking your spine over yourself, building the structure. Back again, inhale. Shake off what you need to. Sometimes that's what I need to do. It's just like, oh, shake off more.

XL round. Supporting yourself from the beginning, from the front. In this position, bend your knees straighten your knees and push into the feet a little maybe and see if that helps you in any way restack your spine. From there, I'm turning my arm bones out. Palms away because I need to collect a little bit more energy. So I'm just gonna inhale reaching up, up, up, let the shoulders climb, turn the palms out away from me, and roll down again. We can go ever so slightly faster or you can slow it down. It's up to you.

And rolling back up. Once I get all the way, I spin the arm bones out, lifting energy, lifting And exhale, I'm not gonna roll down this time. I'm just gonna press down. Imagine my neck gets longer shaking out any tension there. And then one more with the arms, just going up, up, up, up, and then as you turn the palms out away from you and you push away from you Think about lifting your chest a little bit. Your chin or head may go up a little.

Not a lot, but feel that upper back. I'm gonna keep reaching back with my hands. Hopefully, to the point where they can lace together, if they can't, just keep reaching him straight back, and then I reach downwards, lifting the chest, trying to lift the arms, and then shake it out. Now we have some fun. Turn around, have a seat. I have a towel here because I never know. Sometimes I'll the roll up is not as fun, and I want to use it.

So I have I tend to have that nearby. Anything that'll help me. Alright. Feet parallel, same kind of position on the under butt now. Sit tall. Pull pull the arms apart.

Go ahead and use them. Don't be afraid. And then counter it with the inner thigh. Okay? We can use that opposition. Here we go. The hip bones roll you back.

Roll you back. Oh to where you can. That's gonna do it for me right now. My elbows are still a little bit bent. And now as I pull with my arms, I resist with my abdominals a little bit. That's a critical part of my warm up, exhale down.

Inhale hold, exhale come up and straighten. So it's just undulating. I'm trying to find a rhythm in my body that I can move with more easily in a few minutes and coming forward. And I'm not cueing every bit of the breath because I'm probably gonna change it for myself. So, but for now, I'm just exhaling back, checking out my low back, inhale, start the exhale, curl forward. Shoulders over hips and then I straighten up. I just caught myself.

I'm doing this thing. I never realized I did. I'm sliding my hands down my hamstrings for help, but also because it feels good. And it's it's reminding me to use them later. Go down one more time. Come up one more time. And then we're rolling all the way down, reach your arms forward, or you can hold yourself to go down. Going down. Okay.

So already, I'm like, alright. Still a little tight there. So now I know what I'll do. Bring your feet into a comfortable place. If you can almost touch your heels with your fingertips, but if you cramp, move them away from you, we inhale for pelvic curl.

Start the exhale. Like deflate, then just peel up to the maybe the waist. Inhale, let it go down. Start the exhale again, feel the back of the shoulders on the mat and just see how far the abdominals alone can bring you into a curl just to the waist, and then just drop it. We'll go further.

This time, we will go up to the shoulder blades. Exhale. But notice if you really think too much. Keep going. Keep going. Keep going.

You end up gripping in places that are so not needed. Like, I'm all for freedom. Inhale, exhale from your throat. So, again, I have to hold with my legs a little, but I'm trying to let my back go down controlled manner all the way in him. Exhale. Soft through the face.

Somewhere around here when I'm feeling tight in my back, I've retucked my pelvis. So that means to me the pubic bone to sternum. Then I see what I can handle pushing into my feet. So now I've got a lot more on the back side of the body, which is certainly where I need it. Really for the support of everything I do to the front of the body.

That's what that meant. And again, inhaling at the bottom, exhale. Sometimes you have to adjust your shoulders. I try to not be fussy about how much I move around and fix, but sometimes I need to. I'm going down again.

Inhale at the bottom. Start that exhale. And just it's it's early. What do you notice? What do I notice?

I'm not telling you, but what do you notice on yourself? And I'm I'm like, okay. That's enough. I don't have to think about why. Just noticing it, seeing if I can go straight up the spine is really what I was thinking. Here's the last one for me. For now, a pop up.

And while we're here, we're still at the top. Can you press the upper arm into the mat? And, just a point of note, sometimes when people do that, their wrist pop off, that's telling you some things, might need a little more expansion in your chest. So again, notice it, and it will come back down. Down. Down. Voila, let the arms float up, right above your chest, palms face each other.

Just reach out to the side. Not quite to the floor, but the t position and bring it back up. Okay. Just reaching, it's it's I always can't help, but think of that Michael Jordan poster. That's, like, seven feet long. It's just his arms reaching.

That's what I think about. I do have long arms, but reach out. In other words, don't tighten much. Just keep them straight and long. And you'll probably get a decent little neural stretch in there. If not, at least beginning, expanding your chest.

Hold it when you get there. Reach it further without gripping in your upper back and then set your hands down. You can lower your hands if that's too high or uncomfortable, but set them on the ground. Bring both knees up. Pin them together somewhere around 90 degrees. Like, try not to get the knees too far away or even too close, but just a rotation.

We'll go to the front inhale rotate over. Exale come back to center. Other side. Over take a look at yourself. Are your knees lined up?

Exhale come back. The answer should be, yeah, of course, Christie. They're lined up. You're moving the lower body as one unit. And the the range of motion is really not that important, but try to l limit it, I suppose, by your shoulder staying on the mat.

So if you go over and that shoulder, opposite shoulder comes up, you got a little too far. And then I'd like to squeeze the bottom leg into the top to bring me back, inhaling over. It's like just swaying in the wind here. This rotation helps me later for flexion. For some reason, Elizabeth Larkin probably knows.

Over and back one more, one more each way to the front. And center and see at the back and center. Both feet down. I'm gonna just keep them together, glide my hands behind my head, lace the fingers fully. Elbows just off the floor for just a few chest lifts. Just again, check-in, exhale roll your chin to your chest almost like you're sliding your head along the floor than lift up.

With as high as you are, can you stay that high, but push your head back into your hands? Sometimes hard to come and then come down. It's it's more about lengthening the neck. Sometimes we're we're thrusting our heads forward. So just check that out.

We'll do three more XL curl. I made an adjustment. How about you? And then back down. I'm inhaling down. Exale up.

Try not to tuck your pelvis here unless it's an intentional reason you're stretching out your low back, inhale exhale down. Last one, we'll stay up on this one for just a little bit more of a check-in. From here, just inhale, reach your arms forward. One hand over the other. Doesn't matter which.

Line up those fingertips, spread out those collar bones, come to the front of the room without moving your lower body. Just outside that knee inhale. XL center, go the other way. So it's not about how far you can rotate. It's about staying up and just reaching outside center and first side. Over.

Okay. Good. And just kinda getting your rhythm. You're like, I'm here now. We're gonna move back to the center, separate your hands and lower down.

Right. From here, bring the knees up again. Hold on behind the knees, press the, backs of your legs into your hands. And just like the beginning, when we were slightly having resistance of pulling the knees apart, use your arms, but the inner thighs are still together. So there's an opposite reaction. Cur your head neck and shoulders up.

You're gonna push your legs into your hands a little bit more, and then keep the shape. It's presuming your shoulders aren't wave or keep the shape. And then just I mean, literally, the knees don't change. Nothing change. Start rocking. I'm inhaling back, exhaling up.

Inhaling back, exhaling up. Yeah. Trying to find a smoother ride. And about three more I'm gonna stay up. Shaped doesn't change.

Here's two. Here's three and come up. Let's try that with the knees a little closer. You can do this with the knees apart. Or together. In fact, I think I'll start with them apart. My heels are touching.

These slightly apart. I'm not gonna bury my head right now because I'm not ready, to be honest. I'm gonna push my shins into my hands and my hands into my shins and let's see what happens. Roll back inhale, exhale roll up. Hold. Inhale back. Oh, soften the neck and shoulders. I wasn't sure. But now I'm like, alright. Alright. I'm still in there.

Let's go back. And I hold. And back and uphold. Back and uphold for a different challenge, press the knees together and go again. Back and uphold.

If it's if you want more of a challenge, get as tight as you possibly can. One more time. And then slide your hands up to your knees, push your, again, knees into your hands. We're gonna separate the space to roll down getting ready for double leg stretch. Alright.

You can hug in closer, but I'm not going to because I feel like I might collapse. I'm gonna keep a little bit of space there. Ready. Here we go. We inhale reach pack, exhale. Grab on. Hold on. Why not. Inhale reach? Okay.

That's that's harder than I wanted it to be. That's alright. Well, be asking questions about that later. That's okay though. For now, I'm committing to the practice.

Open and close. Open and close. Two more. Open and close. One more. Open hold it there. Extend the one leg.

I'll say the leg closest to me. Other leg is pulled in again. Use your help. But when you let go of that knee, don't fall. Switch. Switch. Now I'm gonna go into two inhales to two exhales starting now. It's in, in reach out, out, single leg stretch, and and in.

In, out one more set and in, in, out both knees in, rest your head. Looks side to side, to side. If you need the rest, if you don't, let's just get right back into it then. Hands on the knees or near the knees, press your knees into your hands, curl back up to that starting position for all these, extend your right leg straight up. Enjoy the stretch.

Tail bone down. If you can, get the other leg to the ground. And I'm doing that on purpose because I want the sense of pressing my hamstring toward the mat to help lift me up rather than hanging on to the leg in the air. So there's that stretch. Let's do the other side. The object of the game once we get going is that you don't move your body around much.

So just feel for it now. Straight leg on the floor presses into the floor. You press down to go up. Alright. Ready. Carry on. Let's go. Pull. Pull switch.

Pull. Pull. Get that lower leg down. Even if you have to bend a leg, bend the one in the air a little if you have to. And pulse pulse holding gently behind the calf and pulse pulse. The pulse thing's coming on the top leg. Not seeing much out of me today, but I am thinking about it. And now let's go a little quicker. You don't have to hit the floor.

Just down and switch and switch and switch and switch and switch both knees in. Rest your head. Looks side to side. Press yourself back up to the starting position for crisscross. We roll ourselves up.

Not overly tucked. You could bend in deeper if you want. Hands behind your head, rotating toward the front as you extend the opposite leg. Switch. Get yourself all centered so those knees pass right by each other, and we're off. We inhale.

Email, exhale. In, in, out, out again, in, in, and out. Let's do one more set in, in, out, and out. Both knees in, enjoy. The stretch. I'm all hugging them.

From there, we're going into a rollover. So arms are down. If you recall, if we talked a little bit about trying to use those upper arms, This is good spot for that, do your best with your wrist. Sterecter legs out to about forty five sixty, something like that, inhale to 90, exhale up and over. Flex your feet, separate your feet.

I'm gonna just go down from here thinking from the throat. In other words, I'm not going taking the bigger stretch just yet. I'm gonna find those bones. One of my tailbone hits, I can circle around and up we go inhale. Flex, separate, and roll down. As if, sorry, you're trying to keep your feet on the wall behind you, just an image.

Again, we'll do two more. If you wanna take a bigger stretch, You can do it here. We inhale flex open, lower the feet if you want, and then roll down from there, keeping the thighs a little closer if you decide for the stretchy version. One more in this direction. Flex open.

Lower if you're going to. Keep pushing through the heels. Keep pushing through the heels. Keep pushing through the heels. And we get to do four the other way.

Open to a v over. Flex closed. When your feet lower, if they do, your spine shouldn't change much. Not much. And circle around. Clothes.

Flex again, but then now they're just together and lower down. Softening through the face and neck when you can. Two to go. Flex clothes. And One more.

Over flex and close. And down. Yes. Bend your knees set your feet on the floor in the pelvic curl position. Arms are down by your side again. And we're doing one pelvic curl for a little bit of shoulder bridge, rolling up.

Finding that stretch again after all the abs. Let's take one leg. I'm gonna go right leg. We can all stay together on that. But when you do, first of all, you've got that tech.

Remember how we did that earlier. When you lift that knee up, maintain it if you can. The leg goes to straight. I'm going to keep it pointed as I kick down flex to come up. One for six. Two, three and hold it up. It's in a flex.

Press up for six again, just from here. It's like a pulse. Press to the sky. Two, it's that lower other side. Right? Three five and six return the leg. Roll yourself halfway down so you can let go of that unnecessary tension.

If there is any, just rescoop the belly or around the back. However, you see that, come right back up. Nice long hip flexor as best you can. Other leg comes up and straight. By pointing down flexing up if you care. We go down flex up. Two.

Stay up. Keep the foot flexed and press into it six. Five, four, three, two. And one, return the leg. Roll a little bit of the way down, re tuck, step back up to the high slime board, and then we'll roll down with precision all the way. Not Okay. Pick both knees up again. You could they don't have to be together or they can.

Pick your head up, start that rocking motion again. Was he not already? I'm starting to feel like, alright. I'm gonna be successful today. After this glass. Alright. You're sitting up.

Find the middle of your mat and stretch your legs out forward for a little spine stretch thaw joy. I'm gonna do this. I I have a favorite way of doing this. So I'm gonna do the real way so I can measure it. Arms you straight ahead.

Palms down if you prefer that. But I liked the opening of the shoulders, so I accidentally took round forward for spine straight. Again, that sense of I'm holding back so I can go forward with stability and then just roll back up. Really using this, like, to turn in on yourself, just squeeze the air out of the lungs, see what you can do. Go go go. Sometimes I try to get my head on the floor.

I think I did it once. I'm not out. Out. And then inhale naturally back up. Let's do one more, and exhale. So it's not about the hamstrings right now.

I know they're stretched, but it's really about the curve of the spine will come up. Now then, for me, I'm gonna take the hands behind my head. Same idea with a little addition, exhale rounding forward. Like before, we were pressed our hamstrings into the ground for that single leg kick, not kick. The single leg pull. Do that here. Start elongating your spine. Yeah.

I'm pressing my legs downwards to elongate my spine on a diagonal. Some of you would be really high. Some of you might be lower than I am, with long neck, extend the arms. A lot of words. All go faster in a minute. So I'm leaning into it. Refold the arms.

That's an inhale. And then I exhale to roll forward again, round, and then right back up as if I'm sitting against a wall. Here we go. Inhale hands are behind your head. Exhale just round forward like before. Get all that air out as you pull up on the belly from there.

Inhills starting from the tailbone through the low back, through the middle back, through the upper back, and so your back is in alignment. Extend your arms. Inhale refold the arms behind your head. XL round forward, and then right away from those front hip bumps start to roll yourself back up. Relying on that natural inhale.

XL down. Curling is fine. Inhail, don't forget, you can use your legs to press down to help you go up with your spine. Extend the arms. They're right alongside your ears. So if you were to look one way or the other, Hopefully, you're looking under your arms with a long back.

Inhale refold the arms behind your head and exhale round your back to then sit up against the imaginary wall. By far, my favorite exhale. This one pretty much is like the full body everything. Inhale, long spine. Exhale extend your arms.

Thumbs up toward the ceiling. So you really get that opening of shoulder. Email imagine sliding your hands back behind your head, exhale round over and roll up. You got one more on you. Well, one more with an addition. Here it comes, exhale round over.

Inhale anchor your lower body to the floor so the upper body can freely move up, extend the arms, thumbs are back stay here. Can you lean into it anymore without rounding your back, or maybe sneak up on the diagonal. Now pull the upper arms back for 10. Nine. Eight. Energy is going forward.

Six five, four holding yourself, three, two, and one, keep your arms straight, round forward, and roll up and you just let your arms hang. Little bit upper back. Who doesn't need that on every day? Put your feet together. Arms are out to the side. Again, rotating them up.

Feet flexed, you can bend your knees. You could even be in a diamond position. We're going toward the window first for two exhales. It's exhale, exhale, inhale, stay tall. Other side, exhale, exhale, inhale. Do your best not to let your feet change. In other words, one leg doesn't get longer because you're anchored at the hips.

It's just moving your upper body as a and anchoring with your lower. One more each way. Right. Take your arms up. Ah, and let them go behind you. Oh, this is always the test for me.

Fingers face your heels if you can, if not, tip, turn them to the side. You could do variations by bending your knees. I'm just gonna try to do sort of a reverse plank. So from here, If you can start from straight elbows do, but if you can't, make sure to straighten them right away, we'd use those hamstrings, come up into your long line, and then just sit down. And I'd I'd actually just like to stretch my fingers too, again, too much typing.

And palms flat, lift up, inhaling as you do. Try to get those toes down and then sit down. And then I just lean forward enough to stretch out the fingers and lift. And down. Last one.

And down. Alright. Let those arms have a break. I scoop forward a little bit. We're heading into open leg rocker.

So let's just get behind this tailbone a little bit. Hello, roller, my old friend. It's been a while. Alright. So in the beginning, we did that where we maintain the space, right, in the rolling. That happens here too.

It's a different shape, but it does happen here. So let's try a few with just bent knees or go straight into the straight leg. But what I'm looking for from myself is a long back. Not just hanging out down here. One of my chest lifted.

And to roll back inhale, exhale, roll up, and hold. Inhale roll back. And this is like one of those exercises that you're you're in charge, even if sometimes you aren't. It's like the start of it comes from right where the pelvic curl did. Right? So you pull those hip bones you tuck the pelvis, you enjoy the ride, maintain the shape, and then find the straight line. You wanna try it straighter?

Go for it. Hold on. We go back. We come forward. We hold. We go back.

We go forward. We hold. Oh, got a little off track there. Sometimes I think go ahead. Keep going. I'll just gonna talk for a second. I think of pulling my legs upwards as I go back and then push it down into the sockets to come up.

It speeds you up, though. Be careful with that. Here we go. Inhale. Back. Hold.

And back. And I have them on you one more. Here it is. Voila. You can just set your legs down a little wider for a few saws. Lakes are straight, wider than the mat.

You again, could do a version of this with the legs in the diamond position. Let's rotate toward the window or to the front first. Then I'm gonna go a little flatter back today just because I well, because that's what I do. Nice and long, sit back up and center. Do it your way. It's your go to reach and lift and center.

Rotate. So it's not quite as much a rotation today because I'm trying to work on getting my hips to stay down. Just based on what I've learned in this class. Today. And one more each way, reach up and center the last one.

Up and center. Okay. On your side, elbow down. This is a side kick. Sort of modified, but it's my go to. Elbow just under your shoulder or very near that. Lifting away so you have this triangle space.

That's where I start to feel like I'm gonna make it. List that top leg. It's long. It's not super tight, but it's still reaching and just lift in. Two, three, five, six, seven. I don't have to watch my head.

Okay. From there, keep it at about hip heights, flex the foot kick forward, one one exhale sweep, but behind you if you can without changing your body much. Two two. Back. Three three. Back.

I'm doing 10, so it's, seven, and back, eight, back, nine, back. And one more ticket back. Hold it back. A little further back. Here's I have to check. Look at your knee.

Is it bent? Because a lot of times, we're like, I'm working my hamstring. That's working. But try to do with bent knee. Change his things. With that, turn your chest a little bit toward say the lower hand, the other arm goes out and enjoy a stretch. The leg's still in the air. Just sort of enjoying that rotational stretch.

Come on up and do the other side please. You could do this lying down on your upper arm. Go for it. Otherwise, you're lifted. You're strong. We lift it.

Nine and eight, seven, six. Weird how some things just they feel good, but they never get easier. Kicking forward, I flex to go forward, forward, sweep it back. Two, two, three, three. Check your shoulders.

That just means don't look lazy. Look proud. I think that's about seven. Oh, this is the fun ones. Hey. You back. Hold it back.

Check that your knee is straight. Then you can spin that top hip forward and just go and push the leg further back. Stretch. And then come on. Alright. Let's do it.

Let's go into on prone. Turn on to your bellies. It's just a little single leg kick, little swimming, and then my go to finish. So single leg kick. I'm gonna encourage you to to let your elbows go a little more forward if you know this exercise.

I I laced my fingers. It's up to you where your hands go, but I it's helpful for me to be ever so slightly lower in my upper body so that I really can stay in the legs and get the upper back extension. So that's why I tend to come a tiny bit lower, not always, but today, for sure. Drawing the abdominals up a little. Oh, and here's the fun part. Let those legs lift a little.

And and then I remind myself that I can almost pull my chest forward and through. So I'm up. If I stayed here, that's kind of a lot of work. Today for me, but I am not. I'm going to kick one leg, inhale, inhale, switching, exhale, exhale, inhale, inhale, exhale. So as not to hyperventilate, You could inhale for four, in, in, in, in, out, out, out, out, in, in, in, out, out, do it again.

Let's make sure that you're still in your body, and voila, straighten out your legs, you can come down, take a quick rest, rest position, which is sometimes known as child shows, or you could just stay up and do a cat, just something to loosen you up because there's more. Walk yourself back down with a little bit of swimming. Is now. Okay. That's perfect right there. Alright.

For the moment, you're just reaching forward. Arms are straight. They can be on a watt, like a v. They don't have to be straight ahead. Take care of yourself, drawing the belly in, do the leg thing that you just did. You pick them both up, pick up the arms, lift the right arm in the left leg a little higher.

Switch it. Notice you're not rocking side to side. And then go as fast as you want keeping that energy, meaning the stillness in the middle. You can look forward a little. I don't go super big.

I'm going for length. Distance. I'm inhaling when I feel like it and exhaling when I feel like it, but it's about a four or five count breath. Okay. Alright. You don't have to have a towel, but if you do rest your forehead on it, or just rest your head on your hands for the moment, shimmy side to side, taking a break because we're about to to the grand finale.

That's great for upper back and our shoulders. Again, I'm using this towel because it's here. I love it. Our arms go out to what I call goal goal post, like 90 degrees from the shoulders approximately 90 degrees at the elbows. And more to the point is that the wrists are straight up from your elbow. Not here.

And you'll have to check that because the body has a nice way of going, no. No. This is easier. Alright. Forward head down. We're in position. Your legs get to stay down.

Try to keep them together, but a third part is alright. It goes like this. We keep the elbows on the ground, lift your forearms, your wrists, but elbows are still down. And the wrist are straight off the elbows. Now level that out so you pick the elbows up.

So now that they're flat and parallel to each other, then hover your head and chest. From there, extend your arms. Just breathe. Extend your arms all the way if you can. A little v is fine. A big v is fine even.

Rebend your elbows. Keep the forearms level to the ground. Forehead goes down next. El elbows go down next. Oh, that's the good part. And hands down.

Oh, you're gonna love this one. Just kidding. It it's good. Here we go again. Inhale, lift your wrist and hands. Elbows are still down. Exhale, lift the elbows. Look at them. Are they are level as best you can?

From there, hover the head and chest. Exel extend your arms. Feed are still on the ground. Email rebenton 90 degrees at the elbow and shoulder. Forehead goes down.

Inhale rotate those elbows down on their wrists up, then let the hands go down. We can do three more of anything. Here it is. Children's gently away from your ears. Inhale, lift hands, exhale elbows. Inhale hover head, chest, exhale stretch your body long arms, especially inhale re bend a 90, forehead down.

Inhale elbows go next. And then the hands I said three, didn't I? I should have said two, but here we go. Number two of three. Hands up. XL elbows.

Inhaled head chest. Reach the arms to straight. Re bent to 90 degrees, forehead down. Here's that external rotation of the elbow to floor, then the hands. Last one, folks, hands up.

Elbows breathe however you can. Hover head chest. You don't have to be high with your back. Extend your arms, inhale, re bend, forehead down, elbows down, hands down, Hands down. We did it, but let's when you're ready, help yourself up into that rest position. I don't know about you, but I have I am feeling more open and Happy.

So, what I did, if you weren't looking, I just rolled up to my toes. I'm still in a squatty position, putting my feet down and hanging over my body to finish the class with a roll up like we started, hang your head for a second though. Just let the tension go. Anything that we might have created or that was already there. From there, I'm I am gonna bend my knees a little after all that back extension of I think my feet are grounded to the floor.

I'm just gonna roll myself up, eventually straightening my legs, turn the arm bones out, take the big inhale, bring the energy you might need back, or Get rid of whatever you don't want, exhale let it go. We'll do one more roll down. Just letting yourself go. Bend the knees. Just comfortably so.

And then straighten them to the extent that you want to to roll up eventually straightening them. So your upright turn the arm bones out, inhale, reaching up, really reaching up, really reaching up, maybe even slightly back. And exhale, bring it all down. Shake it off. Thanks for being here.

My go to.