Sassy Classical Flow Mat

Hi, everyone. I'm Carrie Pajas, and I'm so excited to be back at Pilates anytime with this classical flow that we're gonna do today. We're gonna play with the order a little bit, so I'm gonna call it a sassy classical flow. Let's get started. Go ahead and walk to the front of your mat. Bring your left arm over your right with your left foot behind you and guide yourself down to the mat, bringing your feet flat, bring your hands underneath your knees and thighs.

Grow nice and tall, find the best to lift through the top of the head that you can as you exhale roll back through the spine, reaching the arms straight, and just think of kind of hanging in a hammock here in your back. Do with little tilt left and a little tilt right just to kind of stretch out any stiffness you may feel in your back. Let's guide ourselves back up with a nice big inhale again. Exhale draw the abdominals in, send the tailbone under, and send yourself back again. Let your arms go pretty straight hanging from your hands, creating a connection to your center while lengthening through your spine, grow nice and tall once again.

Let's breathe in, and let's roll back one more time, then take the arms and reach them out. We're gonna take a moment here with an inhale. As we exhale, open the right arm and do a little twist to the right and then inhale come back to center. Open the left arm, exhale twist, inhale back to center. Open the right arm.

Exhale back to center, open the left. Exhale back to center. One more set to the right, exhale back to center to the left. Now we're gonna come to the center and flow right into our hundred palms facing down, continue through the spine. You can draw the knees back for a moment and then extend the legs to where you're happy.

For your hundred, pump those arms, inhale to three, four, five, exhale. Taking each at breath as an opportunity to recreate energy in your core. And it's also an opportunity to let go of any tension you may be holding We wanna feel strong. We wanna feel connected, but try to let go of the tension as you let the breath out. You can start to play with the level of those legs.

Go ahead and lower them down if that feels good. Feel free to bring them back to tabletop if that feels better. We're breathing in two, three, four, five, then out. Breathe it in two three four five, exhale two three four five. I'm gonna try to journey my heels all the way to the mat eventually. We've got about two more breaths.

Breathe it in. Breathe it out two, three, four, five final breath in, and out two, three, four, five, hold it. Let the heels press down. Take it right into a roll up. Rolling off that mat, give yourself any little assist you may need and stretch it over. Inhale guides you back.

Find the pilates, these stance with your feet, send your heels away from you in opposition. Arms come back. Raise the arms up. Inhale guides you up again. Exhale. Reach it over.

Inhale starts to bring you back, exhale guides the arms overhead, bringing the arms up, preparing for our first unexpected flow. We're gonna reach forward with the exhale. Now come back and with an inhale, bring your hands behind your head bring your knees into your chest three sets of crisscross, inhale, exhale, inhale, reach your legs back down, reach your arms, guide yourself back up again, stretch that over. Inhale start to come back, bring those arms behind the head, bend their knees, again, inhale, exhale, inhale, reach the legs, bring it up again, stretch it over, guide yourself back, bring the knees in, and we twist inhale. Exhale. Inhale both knees in.

Here's our last one. Reach the legs. Inhale guides you up. Exhale stretch it over. Inhale brings you back, arms circle around and inhale, exhale.

Inhale both knees in, the arms come down, reach the head down, arms down. Reach the legs straight up for our roll over. Flex your feet, lower your legs to where you're happy and healthy, and then guide yourself over, exhale roll through. Today, I want you to open and close the legs and roll down with the legs closed. Now, we're gonna do this three times. We go over again open closed, exhale come down. We do a third one, exhale, take it over. Open and close.

Now this time, Pluddies be your feet roll down. Lower your left leg for our next flow, we go right into single leg circle. We circle one around. We're doing it three times. Three around. Now hold that leg where it is.

Pick your left leg up to meet it. Flex your feet. Go over again. That's such a hard place to start your rollover. Now we roll back down. Right leg goes up, left leg stays long, circle that leg three times. Exhale.

Hold it, pick the right leg up, flex the feet, roll it over. Oh, that's fun. Roll it down. We leave the right leg up. The left leg comes down. We circle to the right, exhale one around, exhale two around.

Exhale three around. Same thing, both feet up, flex, roll down. Left leg stays up, right leg comes down, circle away from the body, and up, two around, up, three around, up, pick the right leg up and the knees. We're gonna roll up. Next flow is gonna be open leg rocker and rolling like a ball combo.

So I'm gonna put my hands under my thighs today, find my balance point, just take a moment here, find that connection of the belly scooping to the back and the tailbone curving under. We will really want to try to avoid this arch tuck arch tuck arch tuck situation, try to maintain that little pelvic tilt. Three regular rolling like a balls. Inhale takes you back. Study that pelvis at the top. Inhale.

Steady again at the top. Don't rush this. Try to match my pacing here. Now that was our third one. We're going to reach our legs up. One open leg rocker.

Bend the knees, one rolling like a ball. Open the legs. One open leg rocker. Bend the knees, roll like a ball. Lakes extend, open leg rocker, bend the knees, one rolling like a ball. Place the feet on the mat.

Now it's time to really have some fun. So here's what's happening, stomach series with swimming in between each exercise. So for the next exercise, I've oriented myself on the mat this direct because I'm gonna be rolling to my stomach and coming back and rolling to my stomach on the other side and coming back. So I wanna have some mat underneath my tummy when I do that. So here's the series. It starts with a single leg stretch.

You're gonna grow nice and tall with an inhale. With an exhale roll down to the mat drawing one knee into the body as the other leg reaches, out switch it inhale. We're doing five. This is three and three, four, Five both knees in. Take a moment.

You're gonna roll directly to your stomach for swimming. Roll over. Reach your arms and legs up and swim. Inhale. And exhale. Only one breath, hold it. Come back to the other side. Or to the middle and double leg stretch. Inhale. Arms and legs out.

Circle it around. Inhale two. Five of these. Three. Bring it around. Four.

Bring it around one more. Five. Now we roll to the left. We're back on our stomachs again. We're swimming. Inhale.

Hold it. We roll back to the other side. Give yourself a little push if you need it. Here's scissors. One leg up, other leg taps. Inhale, exhale. Draw the belly down away from the leg that's high. Breathe it in and out.

Inhale. Inhale. Both legs up again. Here we go. We're rolling over and swim. Inhale. And exhale.

Hold it. Roll back. From here, it's both legs lower lift, extend the legs up, hands behind the head, inhale lower the feet, exhale lift them to Try to maintain that high curl. I know you're getting tired. Mentain that stamina. This is four.

Draw the belly tight to curl high. Last one is five. Bring it up. We bend those knees swimming one more time on the belly we go. Inhale. And exhale, roll it back, draw the knees into the chest, rock up, and we're moving on. Spine stretches next.

Nothing sassy about spine's spine stretch today. Let's just flow through three repetitions. Arms reaching in front of you. I want you to really flex through the ankles, grow tall, breathe it in, nod the chin to the chest, reach it one. A little further. Two. A little further.

Three roll it up. Inhale, grow tall. Again, nod the chin. Take it forward. Keep deepening through your center. The lower you go, the more you connect, inhale brings you up. Take it again, exhale forward.

Two, three, and bring it up. For our next flow, we're gonna do saw into a t, exhale, reach past the left little toe. Take your right hand, place it on the mat behind you, stack your feet, find your balance for your t. Then just take it into a little side bend, arm up and over, but go back to t. Don't lower to the mat. You're going to gently place your hips down, open your feet, saw the other way.

Exhale really find that rotation first, Then place the hand, stack the feet and find your tee. From here, side bend up and over, back to a strong tee, sit down, open your feet, saw Reach in opposition, put the hand down, stack the feet, find that balance point, siphoned up and over, big exhale guides you over, find that tee again, Set down, open your feet, and saw to the left once again reach. Bring yourself up, stack your feet, find that tee, guide yourself up, and over. Bring yourself back, lower down, open the feet, one final spine stretch just to finish that outreach. Two, three, roll it up, open the arms, and we're on the stomach for swan next.

We're gonna turn swan into a little flow. We'll be doing swan into leg pull front. Begin with just two regular swans, float your head, heart and chest, inhale guides you up, Exhale brings you down. Again, like that, inhale. Press the floor away, open through the heart and the chest.

Exhale brings you down. Inhale, come up on this third one, hold there, tuck your toes, find your leg pole front position, one leg up, lower lift, feet together, other leg up, lower lift, feet together, Let your legs lengthen out, find that swan again. Guide yourself right back down. Adjust on the mat as needed. Inhale brings you up.

We do it again. Tuck the toes, find the plank. Exhale, bring it together, other leg lifts, lower lift the heel, together, lower those hips down, lower the body down. Adjusting as needed, we do a third set. Flute the head heart and chest, inhale. Tuck the toes, find the plank, and together, let the knees come down, take a moment, take a rest.

Go ahead and turn around now. We're gonna lay on our backs, reach your arms, guide yourself down with control, and position your feet for your bridge. We're gonna articulate our bridge up and down on the first rep. Breathe them to prepare. Breat out, draw the belly in, tuck the tail, roll up to your bridge.

Take a moment at the top, find another inhale, exhale guides you down. Through your back. All the way back to neutral. Breathe it in. This time, exhale flat back lifts up. Lift the hips high.

Breathe it end at the top. Exhale flat back comes down. This time, we're gonna flat back up. Big inhale gets us up there, exhale articulate through the spine to come down. Now to get ready for bicycle, draw the knees into the chest, reach the legs up to the sky above you.

Go ahead and take your legs down. Use them to guide yourself over and a little up. One hand comes behind your back. Other hand comes behind the back. We're gonna take one leg out long and low.

Bend it through other leg out long and low. Bend it through. This is two. And two Three, and three. Let's reverse it. Like extends bends through.

Always takes a second to catch the coordination on that reverse. Reach it long. I like to think tap my toe in water when I reach it through. Kinda helps organize my coordination a little bit. Reach it through. Reach it through. Reach it through. Meet it through.

Meet the feet together now from right here. Reach your arms back down. Here's our jackknife of teaser combination. So essentially, we're already at the top of a jackknife. We're gonna roll down.

We're just gonna do a little teaser up. Find that balance point. Now take it back down. Go over, jackknife, over, and up. Roll it down.

Nod the chin. Tees are up. That was better, Carrie. You go back down. We all have our moments over and up and bring it down. Nod the chin. Find that balance point.

Again, hands come down. Inhale over and up. Exhale. Teaser it up. Last one. Take it down.

Over and up, bring it down, and find that teaser. Hold it one. Hold it two. Hold it three slowly. Lower the feet to the mat. Take yourself forward, stretch, and take a moment.

We're gonna come up now to a kneeling position. We're gonna go through another flow. So follow along. You're gonna start with your hands behind your head. Grow nice and tall and breathe in.

We're gonna bend the body over to the left, eventually allowing the left hand to come onto the mat and the right leg to extend out long and straight. Now, from here, just raise your right leg up for side kicks kneeling variation. So we're just going up and down today. That's two. Let's do five, three, bring it up. Four, left hip guided forward as you lift the right leg five, and allow me to do one more for good measure and put it down. From here, stack your feet, reach your arm up.

Here's your side bend. We're going up and over. This time, though, we're gonna go ahead and bring that all the way down, reluctantly lowering the hips to the mat, take it up again, up and over to, and bring it up, and bring it down. Don't rest all the way. Come down to where you're hovering.

Third rep. Up and over. We're gonna bring it down now, bend the knees. We're gonna get ready first twist, turn the feet, twist the body through, big exhale. Now here's the fun, sit back down, face backwards, teaser shape, bend the knees, do it again. Twist it back, sit down, you're facing back, and you teaser it up.

If you're having a hard time catching on, don't worry. You get another side. Twist it down, sit down, and just find your teaser. From right here, lower your legs slowly down, come up to kneeling, and we get ready for the other side. So we're gonna take the hands behind the head again. Nice inhale groat hole. Side then the other direction, then place the hand down, extend the leg out. We lift the leg up and down.

Two, and down. Three. Keep the right hip, guided forward. Four. We'll do six because I did six on the other side. Up and down from here. Send your foot through.

Find your t shape. In that t shape, we bend the body up and over. Come back, and then we lower reluctantly here. Growing out of the shoulder, hip barely touches. You come right back up again.

Such a challenge for our strength. Do it again, bring it up. Link them through the top of the head, and again, up and over. And then we come down. Now this time you get to set your hip down, find your start position for your twist, turn your feet, reach it through.

Now we sit down, and it's another opportunity to tease our hold. Do it again. Find that start shape. Bring it around. Twist. Reach the legs up.

Find that teaser. You do it again. You take it up, reach it through, bring it down, and find the teaser. Now, bend the knees, bend your elbows, and you're flowing right into can can. The knees are going to the right one. They go to the left two. They go to the right three. Now grow out of their shoulders and extend your feet, like you're gonna put them behind your right ear, bend the knees, take it over one.

XL two. Inhale three, extend the legs long. It almost has a spirit of teaser, send those feet back to your left ear, taking it over, inhale one, exhale two, inhale three, extend those legs long, bend the knees, breathe it in one, really milk these moments. And three, take a second reach, grow out of your shoulders. One more full set.

Inhale. Inhale, exhale reach. And one more time to the left, to the right. To the left, extend the legs long, bend the knees, center yourself, guide yourself down to the mat, extend your legs up. We're gonna lower the legs down with control, nod the chin into the chest, do a little roll up here, cross the left foot over the right and get ready for boomerang. So for boomerang, I start with the hands pressing into the mat, breathing in. I grow even taller than I started.

Exail like a sucker punch to the belly. I take my hips overhead from here, open close those legs, coming up, inhale. It's like a teaser here, guide yourself up, then open your arms back behind you, throwing off that balance, grab two fingers behind the back. Raise the arms up high, lower the arms parallel to the floor, reach them back behind you, then stretch over. Breathe it in. Let's use nice, long, full breaths, exhale.

Take yourself full breath over. Open close quick. Inhale. Let that full breath guide you up. I'll see I used my breath.

I did better. Open my arms. I reluctantly breathe in and reluctantly lower my legs pick those arms up big stretch, lower the arms parallel to the floor, circle them back, a round, inhale grow tall. Let's pick up the tempo. Open close, tees are up, open the arms, guide the legs, grab two fingers, big lift, big circle, do it again, grow tall, open close, guide yourself up, Open the arms, control it down. Grab two fingers, lifting it up, bring the arms down for a big stretch over.

We're gonna bring the seat to the feet, hands underneath the heels, Organized for seal, clap those heels. Inhale two, three, roll it back. One, two, three, roll it up. Inhale two, three, exhale. One, two, three.

Inhale. Inhale two, three. Make those claps back here quick so you can get them over with and then get yourself up. This is 4. Roll it back.

+1, 23. Bring it up. Clap two, three. One, two, three. Inhale two more to go. One, two, three, rock it back. One, two, three, rock it up. Last one, one, two, three. Take it back.

Bring it up. Place the feet down. Today's Sassy, classical map flow is gonna actually finish with a swan. So we're gonna do swan and add rocking two ways. Feel free to take any variation on this that feels good for you, but here's how we'll start. Float the head in the heart, inhale guides you up regular swan one time.

Xhale brings you down. Now we add the rocking. We're gonna come up inhale. Now let's leave the hands under our shoulders. Drag your hands on the mat and propel yourself forward, then come up.

Up three, up five of these, four, up, five, up, sit back on your heels quick moment of stretch. Now you can repeat those five one more time or add arms overhead. So I'll be dimming arms overhead. I'm gonna take myself up for my first one. Let's get a breath in at the top. Send the arms overhead, exhale, lift the legs.

Lift up. Two, lift up. Three, four, five, bring it up. And down, hands, under shoulders, push up to the hands and knees, sit back on the heels. Let's take that into a quick side body stretch, really reach the right hand away from that right hip.

Getting a big stretch down the right side of the shoulder in the back, and then take that the other way. Left hand reaches as we reach the left hip away in opposition. And that is going to cook you for today. Thank you so much for joining me for my math class, and I'll see you next time.