Feel-Good-ilates Mat

Hi. I'm so glad to be here with this Matt class. I'm so glad you guys are here. Thank you for being here. Here's the title of this class. It's called Feel Good Alates.

So this class is to help you feel good because when we feel good and we make the action to do something to take care of ourselves, like a mat class, the action creates the result. The result is feel good, and then you have motivation to come back to this mat class. Nothing fancy, schmancy, just things nice and clean, nice and connected. So standing up on your mat first, you're going to just come down on your knees. And then once you're down on your knees, you're going to come and stand back up.

And then you're gonna go down on your knees again. And did you remember the leg that you used first at that time? Use the other one. If you need help, press into your thighs. If you don't need help, let's do it twice more. Remember the leg you started with.

Right? I'm not gonna be babysitting, so you just have to be on your honor. Right? And then come up. I'm such right. So how great is that to just get a little bit of action in the hips to get going? Continuing now on your hands and knees. So just bring yourself down to your hands and knees.

Go through some fundamentals here. So get your arms all settled down on the mat. Look at your elbow creases. They're facing each other. And press your shins down.

Take a breath, fill your side ribs, and resist the urge in the very beginning to either arch or round. So take a moment here to just get the breath. Feel the floor with your hands. Press the floor with your hands until you feel something in your shoulder. Right? So we're gonna bypass a grip of the elbow and maximize the floor by it meeting the shoulders. Once you get that awareness, then you start your cat cow.

Whatever cat cow you want, you can go all in one direction and then all in another direction. But just have some fun with it. And make sure that when you press on those hands, right, that the information comes all the way to the shoulders, and we're not gonna hyper extend the elbow at all. Feel how when you keep that awareness, it gives you juice up there in that arm. Can you feel that?

The next time you're at level, stay level. Now in the level position, just take your right leg out like you're going to do a plank. Because we are, take your other leg out like you're going to do a plank. Now two legs are out here in this plank position. Lower your heels.

Raise your heels. So your body will rock back and forth right away into this nice, strong plank. Take a peek at those elbows. Remember, you're not resting in your elbows. You're pushing the floor. One knee down, other knee down, sit your butt back, bring your torso to vertical. In this vertical position, now you're going to swing your arms forward, pressing the shins down, pulling yourself up, feel the thighs.

On the way down, resist sticking your butt out, but instead, feel a pull back of your waist as you feel those thighs quiver, and then lower the arms. Swing the arms up, right? Don't arch the back to come up. Press the shins down to come up. Do you feel your thighs? Alright. Let's do that three more times. Take your body back. Feel the thighs. Arms come down.

And swing your arms up, reach your body up. Sit back down low and slow, low and slow into those thighs, and then swing the arms up. Low and slow into the thighs. One more time, inhale up, exhale stay here. Can you press your shins?

Do you feel the front of your thighs? Add a teeny tiny little thigh stretch, not a big one, just a teeny one back. And then fourth, remembering that the starting of a class might be where the class is eventually headed So we're not gonna use all our effort in the very beginning. We're just getting a load through the legs. One more time down, and then one more time back, and then come back down to the quadruped position. In this quadruped position, now bring your knees and your feet and your toes together, sway both of your legs to the left.

Turn your head to look fully to the left. Be sure your head is level. Exactly. Very good. And now turn your eye gaze to see your feet. Press very strongly and firmly into that right arm.

That will make a connection all the way to your right waist. Release your pelvic floor, if you're gripping it, take an inhale through your ribs, exhale return back to center. Legg's other direction. A shift to the right, press left arm, rotate that head, being sure you're not an extension. I like to say, listen to the floor with your left ear.

Push into that left hand, side bend your torso till you see your feet. Looking over the shoulder, press into that left arm. Feel the ribs on the left. Release your pelvic floor. Take another big breath.

Bring yourself all the way back. Rest. Separate the legs. Talking to the hips now. Without tucking your bottom, just let your hips go back a little bit, and then come forward a little bit. So your eye gaze is to the floor.

The head stays nice and strong, right in line with your spine. This action pushing the arms forward drives the hips back, pulling the arms back drives your hips forward. One more time back, and then return to level. In this position here now, take your right leg and take it out to the side. Don't offset your left one.

Leave your left leg where it is. Take the right leg out to the side. The sole of the foot is down. Send your bottom back again. Resist the urge to tuck your butt.

Maximize the reaching of that right leg, keeping the sole of that right foot very good down. One more time, go back. Stay back. Breat. Connect in through your body.

One more time. Good. Bring yourself for ring that right leg back. Remember, it's a little bit wider than the center. Take your left leg out. Press into that left foot.

Go back. Come forward. Remember that a dynamic movement that feeds the stretch that you might be feeling inside your left thigh This is a very important action, dynamic motion. Let's go one more time back and one more time forward and bring your legs all the way back. Alright. Let's take a a turn around, have a seat on your bottom.

So building our trunk rolling backwards to build the flexion load here. Just have your knees be bent. Let your feet be soft, whatever whatever they do. You don't need to force them down or up. Just let them go.

Look straight ahead. And as you exhale, let your ribs fall back. Good. And just pause right there. So resist a very harsh tuck and just think that you're gonna lie your sacrum down. Keep a hold of those legs.

Take an inhale. And as you exhale, use your arms to help you come up. So all you're doing here is you're preparing your body for increased load. The legs really aren't doing anything. They're giving your arms a place to be.

And then cup one more time. Tip and curl. Right? A tip is not the same thing as a grip. So we're not gonna harshly grip. We're gonna roll.

Then your hands come away. And then you come up. Arms come to the thighs. You tip and roll. Arms release. You come back up.

One more time. Hold the thighs feel the roll, let your legs go a little straighter. Good. Can you roll more? Take your hands away. Arms go to the right, center, left, center, to the thighs curl up. Whoo. Feel my voice change. Yeah. So that's real. Right? So that's a slow and controlled role. Right? One is not better than the other, but it's always good to go back and get what we call the eccentric load.

So now let's roll all the way down to the mat, reaching the arms long, let the legs go long, roll all the way down to the mat. Now bend the knees put your feet as wide as the mat. So the sides of your feet are at the sides of the mat, and then make your legs go a little bit longer. So the angle behind your knees is a little bit bigger. So make your feet a little bit longer.

There you go. Yeah. Good. So in this position now, when your feet are this long and you rock one knee in, and then the other knee in, So we're going to stay stable in one leg, and you're just going to let one knee go. The further away your legs are, then the more it will be just in the hip joint. Can you feel that? Yes.

Very good. So the further away your legs go yeah. So just yeah. So we just feel isolated. The pelvis be heavy. Yeah. So we're just gonna yeah. So we just get that little isolation in the hip. So this gets us ready for hip action before pelvis action.

So we're just differentiating. Do you feel the difference? Now keep doing that motion, but start to bring maybe your feet in a couple inches. Doing one leg at a time, so not rocking the other leg out. Good. And then other side.

Good. Good. And then bring your feet to the kind of a normal distance that you would have. And then you can start the knee And then the pelvis comes up, and then the rib cage comes up. And then the rib cage goes down, the pelvis comes back, the knee comes back. So knee, pelvis, ribs.

Be so careful when you're doing this action with the invitation to the hip and the rib cage that you don't drive the rib cage by extending your spine. Right? So because that's what wants to happen when we rock side to side is sometimes the rotation wants to be driven by extension. And we want rotation to try to just make us feel good on the inside of the torso. So it's just a little hip business there, right, before we get ready for our next action. So knees and feet together. And then we start now our flexion phase from bottom to top. So your eye gaze looks down into your cheeks.

Your head lifts up. Your forehead looks towards your knees. Your eyes looks between your thighs. You reach your arms long. Maybe you grab your mat.

And take those ribs down and then you curl. Inhale, exhale. Hold yourself here. The more you're able to get the curl in your ribs, the less load it will be on your neck. When you lower down, you lower your chest, you lower your throat, and then your eye gaze is straight at the CLA. Again, eye gaze to cheeks, lift your head, tie into your rib hinge, your rib connection, reach your arms long, reach your arms longer, reach your arms longest, and then lower down, chest, shoulders, back of the throat, and then the head.

Do you know that it's perfectly natural to feel your neck? Let's do it again. Head lifts. There's the action of the neck. Trunk curls. Reach your arms long. Two legs come in.

Shins down, rest your thighs, rest your shins. Start your hundred beats for 50. You're on counting. Curl your ribs, two more sets. Last one, five, eight, and trunk curl.

Lower everything down. Press the feet, curl the bottom, articulate one bridge up just to the level of your shoulder blades, not super high. Resist the urge to squeeze your butt and allow the butt to be engaged because your feet press down firmly into the mat, and then lie your ribs down, lie your waist down, lie your waist line down, etcetera, etcetera, all the way down. One more time. Tiny tilt, tiny peel, press the feet maximum maximum maximum plus and then scoop the belly, roll all the way down, getting release of the spine, all the way down. Starting from the legs now, one leg comes in, let those shins rest.

Take the other leg in, let those shins rest. Now lift the head, reach your arms, curl your trunk. I'm gonna grab my mat. I hope you see what I'm doing. Really wanna wiggle my ribs. It lets me get unstuck.

Then I reach my arms very long. My legs go up to the distance. I can tolerate, and I start another set. If you wanna start to lower your legs, that's fine. If you need to leave them up, that's fine. One more set.

Lower the feet, lower the trunk, rest. Bring your feet a little bit wider apart than usual. The arms will come to the ceiling, palms will face each other, and you're going to reach your right arm really long past your left one. Then you're gonna reach your left arm really long past your right one. Repeat with the right reaching, repeat with the left reaching.

That starts to feed us a little bit of rotation in our trunk. Now you're gonna press the feet, lift up your pelvis, And do a more neutral lift this time so you don't curl, but you just lift up in a long torso. Now we do a twist because we take this left hip and we drop it downwards, right, that's giving our torso a twist But what's gonna bring that left hip back up is this right foot pressing down. Do that three times on that side. Press down on that right foot to bring it back up. And then how much are you using your arms? I mean, it's okay if you do, but I just want you to make a notice.

And then we drop the right one. Really engage left as it lifts up. Drop the right one. Really I mean, really press the left to lift up last time. So it's not really a butt squeeze.

Right y'all? It's the foot pressing down. It brings you up. And now take your arms up to the ceiling, face your palms towards each other, reach your arms high to the ceiling without changing your neck. We're not doing neck extension. Your shoulder blades reaching up will actually allow your higher ribs to drop down as you roll down.

Woo. How good is that? Okay. So now one leg comes into the tabletop, right hand touches that knee. It holds it there. Left leg comes in. Left hand touches that knee.

It holds it there. Now deepen your abdomen, take your hands to the front of your thighs, and press them into each other. Now you have core, core activation. Can you feel that? Okay. Now take your right hand on the inside of your left thigh. Left arm to the ceiling.

Right leg out long. Hold. Gets too hard, bend the knee in. It's okay. One more breath, switch left hand inside right thigh, right arm to the ceiling, left leg out. Right? This gets us ready for our single leg stretch, but it really make us have this diagonal connection in the front of the trunk.

Two knees come in, hands on the knees, stir. Sometimes making the connection is just as important, if not more important than getting into the guts of the exercise. Alright. So now we're gonna take the legs long. Take your right leg up, preparing for single leg circle. If your right leg does not go straight, you know you can bend the top leg. Okay? Arms down by the side. Let's get five in each direction, come up to the top, around, give it a little stop at the top.

How quiet can you keep your left leg? One more in this direction, return, reverse. Last one. This little tricky, bring that knee into the chest, really pull it. Take your right hand way on the outside of that ankle and pull that leg in as far as you can.

Lift your head and curl your trunk much like the hundred beats. I gotta get the ribs out of the way. Hold that leg in, take your left leg out, point that toe, reach that leg long, switch your legs 10 times. One, two, three, four. Reach down to that ankle. Don't just touch it.

Grab it. Pull it. Oh my gosh. Two more. Rest. Yeah. Okay. Lift your head, curl your trunk or bring yourself up to the seated position.

Bring your bottom to the front of the mat, rolling like a ball. So let's get this set up, bend the knees. I like to hold my thighs. For some reason, it just makes me feel a little connected more in my tummy. And then we're just gonna breathe here.

The eye gaze is to your thighs. Okay? You're gonna keep this shape. Inhale. Go back. Exhale. Inhale. Let's get two more. Last one. Put the feet down.

Move your body back. Fix your shirt, reach your arms out long, let your legs not do a whole lot here. Just release your arms, release your legs. Now reach your right shoulder blade forward, roll back a little bit. Reach your left shoulder, play forward.

Do this like you're pulling a rope, and you're slowly letting yourself. Oh, that feels so good. Right? So you get that connection right with that rotation. Okay. Moving on double leg stretch. So one knee comes in. I'm really picky. I want you to grab that ankle really low. Take the other leg in.

Okay? Lift the head, eyes to thighs. Hold this exact shape at the beginning and the end of each exercise for five. Oops. Grab those ankles. Grab them. Grab them. Stay up. Let's go to single straight length.

Pulse pulse switch switch. Get up there. Get up there Karen. I gotta get up there. Gotta get up there.

One more time right. One more time left. And let's have a break. So sometimes we just go through the motions, touch touch, touch, touch, touch, touch, touch, and it becomes a little, I don't know, regimented, and you kinda lose the connection in the front because you just go through the motion. So again, The higher we reach, the more connection we have.

Let's repeat that exercise again. Grab that ankle, lift your head, feel that shoulder blade reach. The more you reach your blades, the more your ribcage can curl. Now let's take that scissor leg and bring it closer. So we're not gonna just do momentum.

Switch twice. I mean, switch double double. So keep your scissor shape, reach high. Curle. Curl curl. Whoo hoo. Enough that.

Rest. Whoo. Always good to do doubles of those. So now we have a double leg lower. So we have to keep this rib connection in check.

So the head lifts, the ribs drop. Hands come behind the head, support the head, elbows in your peripheral vision, two knees in, two legs off. What I like to do is lower the legs till you feel a challenge, Take an inhale, as you exhale, bend the knees, bring them back in, up. Lower. That's it. Bend. Come up.

One more time. Lower to the distance, bend, come back up. Now crisscross with no leg moving, reach and reach. Can you point to the ankle of your up leg? No momentum here. Whoo. Doesn't enough for me. Rest. So you're limited in your rotation because the movement of your legs isn't allowing you to get there.

But goodness, I think you feel that. Yeah? Yes. Yay. Okay. Let's turn over under the belly. Spinal extension. Starting first on your forearms.

And just let your legs go long. Go ahead and just sag down because you want to, and then karate chop the mat and press down and pull back in your elbows to just look just in front of your mat. And then take your palms and turn them down. It's pronation. So your arms are parallel. So just hold yourself in this position.

You can still tighten your belly by toning between your pubic bone and your belly button. And then between your belly button and your bottom ribs, right? So it's not just that lower area. Whoo. Good. Now can you press into your hands and straighten your elbows, and then bend your elbows and then sag. Okay? So we're not gonna allow the sagging again because you know what we're going do. It might be a little bit different than you usually do. Karate chop the hands. Press down to lift off.

Tone from pubic bone to naval, and from naval to rib angle. Palms down. Press lift, inhale. Exhale. Press lift. Push the arms forward. Exhale.

Two more, push the arms forward. Do not let the shoulder blades rest. They do not collapse. Arms press forward, lift. And down one more time, lift up.

Stay up. The blades are pushing the chest forward, lower down. Bend your knees. Bring yourself up to high nailing. Separate your knees as wide as the mat touch your toes together. Let your arms reach forward as your hairline goes down.

So be aware that this is not a resting posture. Right? So lift up your elbows. There you go. Flex your chin in a little bit. There you go.

Press down into your hands to feel that invite the ribs up. Yeah. So it's a little bit of a flexion moment. Right? And then press the shins down. Right? So we're not snaking outward. Yes. Very good. So the hands are pressing down. The hit good. The hairline is down. Right.

This is a little bit of flexion. By pressing your arms down, you lift the rib angle. You got it. Breathe into the back. Then we take the right arm towards the left, And then we try to reach that right arm longer than the left. Right? Yeah.

So don't rotate. Just keep the side bend. You can yes. There you go. Beautiful. And then come back to center, then go the other side. Whatever's touching the ground is pressing something.

So that means the two hands, the hairline, and the shins. And that creates a lift right to get that nice opening all through the back. Very good. Okay. Come back up to Quadroped.

So now in the quadruped position, curl those toes, take an inhale, really engage those arms down. And then let's hover the knees up off the ground for fifteen seconds. I'll watch the clock I promise it'll be fifteen seconds. Okay? Resist the urge to lift your chin. You want your eye gaze to be about between your fingers.

Five, four, three, to and rest. Plank. So now we know the arms. Right? So that was a little thigh action with the knees bent. Right? So one leg comes out. Other leg comes out, and we hold the plank, right, for about twenty seconds.

In the plank position, your eye gaze is here. The back of the throat is you got it. That's it. So the good modification, good job for the plank, is to keep the ribs up. Good rest. We did it. I threw that in at you. Okay.

We're gonna do it one more time. Okay. Hang on. Breathe. Breathe. Breathe. Take a little break. Okay. Just breathe a little bit. I'm gonna wait till the clock is at a good time because I want you to join me in a plank that I'll give you fifty teen second increments. I want to see if you could make it to a minute.

It's okay if you don't. Okay. So I will start at the forty five second mark on the clock because I have that availability. And here it comes now off you go. All you have to do is breathe. You have to connect through your shoulders. Mhmm.

The elbows are not getting the brunt of the work. Very good. That's fifteen seconds. Right? There's no butt tucking. There's only toes pressing down. Arms pressing down.

Arms pulling in the direction of your feet makes that connection under the rib hinge. It's been thirty seconds. And at home, I hope you're doing this as well because you know that this is an important exercise. I promise it's an important exercise. It's been forty five seconds.

Whatever you do, don't change your eye gaze. There's a tendency to wanna lift that chin, and what that will do, that will arch your neck, and then that will arch your back. That will be no bueno. Two more seconds. Rest, you did it.

Woo hoo. Yes. Yes. Okay. So it was one plank for one minute. What if we did that two or three more times? Yeah. Let's try it again to get a fifteen second rest. Okay?

So the fun thing the fun thing about the plank is it is really a good exercise. Everybody talks about how good it is, but sometimes people don't do it. You can also modify it on your elbows. Right? Are you okay in your hands and legs? Okay in your hands and legs? Let's go for it. We'll just do one more.

Okay. Take another breather. We'll wait till it gets on the 30, so I don't have to do math. Okay. So, I mean, I'm okay with math. Okay. Here we go. It's on the thirty. It's gonna be one minute. Mhmm. And what's so good about y'all's planks is nobody was shuffling and trying to rock back and forth and trying to lift ahead because sometimes all the extraneous movements takes away from the plank.

Find your biggest area of challenge, and make sure your eye gaze, right, is between your fingers roughly. The arm cementing down. Right? Cementing down. We've already been thirty seconds. Stay with it. As soon as you can go back up again, you just go back up again.

It's your call. It can't hurt. It can just be tiring. Go to your fist. Oh, that's so great. Here we go. We've only got fifteen more seconds. Firm up those upper arms, tidy up the rib cage.

Feel all that business. Here we go. We got ten, nine, eight, seven, breathe. 5421, rest. Yes. So if you set yourself a little timer and you have to come down and up, just get used to the one minute business, okay, because it does it does make a difference, and it is a lovely exercise, yeah, to get going. It feels kind of powering to do a plank. Alright.

So our next exercise that we will do will be part of the sidekick series. Okay? So come on and lie on your, what's the best way to do this here? Face me. Let's face me. Alright. So a little bit different here. So we're gonna take our head on our arm. Two legs are gonna come a little bit forward.

So that means my sacrum and my back and my, you know, and my back of my head are kind of in a straight line. So I'm gonna take my top leg, and I'm just gonna bring it level with my pelvis. As I reach this leg long, I'm gonna be really careful not to drive into the knee so much. I wanna really use the whole thigh at the pelvis. Okay? And we're just gonna lift up and down. Do this 10 times.

I want you to think that you're lifting your heel faster than your pinky toe. It's just a thought. It just makes sure that your leg is in parallel. Five, four, three, two, and one. Now as you bring this leg behind you, this is the the trickier part.

You're gonna point your toe and drop your leg down internally rotate your knee as your right arm reaches up at a diagonal. So your top shoulder is almost forward. Then you're going to lift the leg up, bring it forward, bring it into external rotation and knee flexion. And then you're gonna turn the knee down, point your toe bring it back down to the floor. Bring it up into external rotation. Bring it back. Lower your torso forward.

Bring it up. The torso goes back a little bit. Goes forward with the leg. So you're going from one position of the hip external rotation, abduction knee flexion, internal rotation, a deduction, internal rotation. Two more. Body rolls forward. Body comes back one more time, and then bring it level.

Now bend the knees in a little bit. Have your heels Oh, they're not completely in line with you. You're in this little clamshell position. Right? So we understand this clamshell exercise, but I'm gonna give the clamshell a little, a little pick me up. So you're gonna take your hand to the back of your right cheek of your bottom.

I want your right knee to ever so gently reach forward past your left one. Try not to do it with your pelvis. Try just to let the knee do the I mean, your pelvis will move a smidge, but just let it come from the knee reaching out of the hip. Then you're gonna, like, paint a half circle arc with that knee and then bring it down, and then bring the knee back in line with the other leg. So you're getting a little pre lengthening behind the butt so that as you reach that knee forward, and lift that knee up, you feel a little higher up in your buttocks here. Can you feel that a little bit? So, yeah, and then reach it forward to lower it back down.

Let's do that a couple more. I'm gonna have a look at you. Mhmm. Very good. Right. So it's almost like you reach it. Yeah.

And then right when that reaches forward and you open it. So that way, it doesn't get so much right there in that bony part. So by reaching the knee forward, can you feel as a little bit of lengthening that goes on? Exactly. Very good. Now bring your knees really close to your chest. And now open your chest to the ceiling. So when you open the chest to the ceiling, make sure your torso got comes back on the mat. Mhmm.

Good. Let your head rest. The reason why I want your knees as close in as you can is because I wanna take away any possibility of lumbar extension. Right? So when both of the knees are close to the chest, and you try to reach your top knee in line with your other knee. Yeah. That feeds that rotation. Right? Yeah. And so the job is not necessarily to make your shoulder go back. Cause if your shoulder doesn't go back, let me have your hand, just put your hand on your ribs.

I mean, her shoulder doesn't have any trouble going back, but if your thoracic spine is tight, this is kind of a passive way, right, to get it open. Breathe here a couple times. And did you know that if you reach your bottom arm even further forward, it will let those ribs on that side draw back because the shoulder blade motion around your ribs kind of invites the front ribs backwards. Very good. Go to the other side. So we'll lie on your right side now, or you'll lie on your other side. Okay. Yeah. Okay.

It's alright. Okay. So bring your legs a little bit forward. I'm just gonna make sure we understand this motion here. And then slide your top leg back. I'm gonna put my foot right here.

And then just raise that leg up and down. So it's really more up than down. Oh, yeah. So not from your waist, but just from the hip. There you go. Do you feel that isolate? Yes. Nice. Yes. Very good.

Very good. And you can put this hand on the mat, make it like a little kickstand if you needed to. Right? If you needed space here, you could put a block under here. Keep going. Good. Now this top leg, the toe is gonna point, the leg is gonna go backwards, knees gonna turn downward. It drops down to the floor. Your torso got a beautiful job. Reach.

Good. Then the leg comes up. It goes into x turn a lift your knee to the ceiling, bring there. You go, goes in like that, and then you go forward. There you go. Reach. And then come back up, external rotation. There you go.

Exactly. Wow. Exactly. And then it goes back and down. Alright. It's kinda like a little PNF pattern, but it's kind of a natural motion of the spine. There you go. So not so much head lift. As much as trunk rotation.

There you go. You got it. One more time. Very good, and then rest right there. Now bring both the knees into the chest. Did I forget anything? Clam. Clam. Yeah.

Oh my gosh. Of course. The clam. Thank you. The clam. This is the the bonus part of the class is how do we get a a clam with a little pizzazz. Right? Yeah. Yeah. Yeah. So you could even put a ball. Just let me raise your leg.

If you were here and you had a ball between your thighs, you you could certainly do that as well. But let's put your leg down. So we're not gonna lead the motion from the pelvis. You're gonna Yes. Lead the motion from the you got it. Subtle difference, right? Very good.

And then down, and then like suck the hip back. Good. And then left the thigh, lengthen the back of the bottom as it lifts up. Good. Couple more times. Yeah. You did it. You feel that higher up in the butt there. So, again, resists the urge to kinda grip in the greater trochanter area. Good.

Last one. Alright. Bring both knees into the chest. Feel your tailbone curl a little bit. Right? It kinda feeds your flexion. And then open your torso up. Let your other arm reach out.

Be sure you're back on your mat. Very good. Yeah. Yeah. Yeah. Yeah. Yeah. There you go. And then open up. Right? Yeah. Yeah. Good. If the arm doesn't go down or it feels tight in the neck, right, we can just take the arm in and just kind of feed the ribs.

And then you're gonna take the top. Yes. So there you go. So then we get the whole wrapping and the whole diagonal. And remember, the arm that's on the floor in front of you That can actually reach further to the center of the room, and that will guide those ribs back on that side. So this shoulder blade, when it reaches further, that way. Yeah. We'll invite these ribs back that way.

You got it. Very good. Bring yourself all the way back up to the seated position. Okay. And let's do our spine stretch forward. So legs out in front. Right? Torso is lifted. If your knees need to be bent, they can be bent a little bit.

But we wanna try to stay in this position right here. You are just gonna reach your shoulder blades forward first, then your head nods, and then you're gonna flex your top ribs over your bottom ribs ish, much like you're curling for the hundred beats. Take a big inhale while you're here, and then exhale bring yourself back up. So the first couple, let's not be concerned with how far we go But let's invite that breath into the ribs as you protract or reach your shoulder blades forward. Good. And then you continue that protraction of the blades and the pulling back of the top ribs, you got it, and then come back.

Making sure that the protraction of the blades is not a shrug of the blades. Right? So we protract round forward. Now stay here in this rounded position, reach your right arm across the room, reach your left arm across the room, and then reach your right arm. And then reach your left arm, and then reach both arms, and then pull yourself back. And then that shoulder blade reaches and gets us ready for saw. Right? Okay. So, let me see. Lots of arms and legs here, right, in this video. So I'm gonna face this way.

Mhmm. Actually, why don't you guys face this way as well? Just so we get the same left and right business. So arms out to the side in your peripheral vision. If you bring them two back, it'll kinda tend to arch your back. So you really want the blades to be reaching your arms. So without the full action of the saw, let's just do a twist to the left.

Center. Twist to the right. Center. Inhale twist to the left. Exhale reach that right shoulder blade. Reach that right shoulder blade one, two, three. Reach the left arm to pull you back up in the rotation, then return center. Twist to the right, reaching left shoulder blade brings you over those ribs.

That back arm reaches back to bring you up. With the breath, one more time each side, use your rotation, left reach that right shoulder blade to dive over. Reach back with the left to bring you up, return center. Twist to the right, reach your left shoulder blade, bring yourself up. Come back to center and rest.

Alright. Let's come back to face this way. Let's come up on your knees. Alright. So this was kind of on our way down to the mat when we started. So now we're on our way back up. So in this kneeling position, you're gonna take your left leg, reach it up. And then reach it down.

Other leg. One more time each side. Left leg comes up. It stays up. Now curl the toes under that right leg. Reach your arms out in front of you.

You're going to hover your right knee up off the ground and take three breaths. Lower down. Switch legs. Right leg up. Yeah. It's okay. If it's not perfect, we're just switching legs. Tone the legs by pressing down, get those toes curled underneath you.

And then hover three breaths. Very good. Lower down. Hands come out in front. Final plank. Lift your butt high to the sky, crawl your hands towards your feet, bend your knees, press into your feet, start to unroll your buttocks, but resist standing up. And then when you're looking straight ahead, press the floor to stand up.

Arms raise up, coming down the plank again. Over you go, get as close to your feet as you can. You can bend your knees, of course, And then, however many times it takes you to get out to your plank, take three breaths, nice strong shoulders. And then on the next time, you're gonna raise your heels really high, and you're gonna crawl your feet to your hands. The head will look in.

You'll be in a position of your weight into your hands. Then you'll drop your feet, bend the knees a little bit. Let your hands go, unroll your spine, press into your heels, resist straightening the knees at first, using the floor, pressing down, Very good. Take your hands out to the side, cross them around your body, right arm over left. Bend your knees. You are now like a little old school washing machine agitator. Good.

Up, open arms, left arm over right, crossing your elbows, bending the knees again. And now just pause for a second on this side and feel this. Rotate your torso a little bit to the left, let your eye gaze follow the center of your elbow, and then reach that left knee forward. And then as you go to the other side, reach the same side right knee forward. So you're creating this idea of what walking is or just or just oppositional crisscross without doing the criss cross exercise. Alright. Give yourself a hand, and thanks for joining us.

Have fun.