Zesty & Rhythmic Mat

Hi. I'm Karen, and I'm really glad you're here. We have two great volunteers going to take us through, a little zesty class. So we're gonna start this class in standing. I'd like you to come around on this side of your mat and just put the balls of your feet at the edge of the mat. So that when you raise your heels, you're going a little bit uphill. So it's not like a big hill climb, but I just want you to press into the balls of your feet and raise up.

And down. So I'll push the floor away, go up and down. And then I'd like you to think a little bit about when you're on the reformer and you're doing tendon stretch. Right? So the reason why we push the feet down to lift up is we tie in the calves and the thighs all the way up to the bottom. And if you're wobbly, be wobbly, it's okay. We're gonna do five more, one. And, push the floor, raise. Slowly down.

Exercise works in both directions. Right? It works on the up and the slow down, last time up, last time down pause. Come to the back edges of your mat there. Roll yourself down to the mat and bring yourself to your hands and knees. Starting in the quadruped position, have your toes curled really well underneath you.

First exercise is just a little rocking back and forth in your pelvis, getting into your hips. So we're not gonna round the spine. You're just gonna reach through your hips. You got it and then return. A couple more times.

You're reaching and then returning, and then last time reach, and last time return and pause right there. Press the arms down really tight, hover your knees up off the ground. Take a big inhale, take a big exhale. Very nice. One more big inhale, push the hands, exhale, lower down your knees, bring yourself up to high kneeling. Arms reach up to the ceiling.

Arms come down. Arms reach up to the ceiling and pause. Now touch your palms all the way together and reach one arm past the other and then reach the other arm past the other. So keep trying to get higher and higher without bending the elbow. So your only job is to reach. Yeah. Yeah. Yeah.

So you'll feel your body kinda side bend a little bit, but do it from the reach of the arm not by the movement of the ribs. So we really start to tie in the shoulder blade awareness with a trunk. Arms come down by your side, right leg comes out on the floor in front of you, and switch your legs back and forth about five, eight times so that you end back up with your right leg in front of you. There you go. I'm counting. I'm counting kind of. Good. Now let's end with the right leg out in front of us.

Good job. Now take your arms up to the ceiling, curl the toes underneath you of your back leg. And just like there's a rope way up there, you're going to hover up off of the ground. Gonna get those legs really loaded. Good. Three breaths. Length and side ribs.

You got this. Inhale lengthen side ribs. You got it one more time. And then be the last one down. Be the last one down, last, last, last, last, you got it, and then rest.

Switch your legs. So now with the left leg in front to the right leg back, curl the toes, arms reach, right? So from the length of the arms, come the length of the ribs, not spinal extension, but spinal length and hover. Three breaths. Towing the tummy. Right? It's not a grip grab. It's a toning and a reaching of the arms.

You got it? And then one more breath, and then lower yourself all the way. Down. Coming back into the quadruped position, go through your cat cow motions, just the way that you want to, getting the feeling that you would like exploring flexion and exploring extension. Good. Do one more time in each direction and then end with your pelvis relatively level opposite arm and leg reach. So right arm will come out in front of you left leg will come out behind you and pause.

Big inhale, exhale, return everything back to center switch, left arm, right leg. Very good, hold, and then return. One more time each side. Thinking through length, through your spine, very good, release one more time. Very good. Curle the toes underneath you hands press gently down, hover the knees up off the ground, cat cow in a hover.

Give it a try. Exactly. Be sure. Yep. You got it. And round. Very good. Go into extension. Show me extension.

Very good. One more time around. And one more time, extension, and then lower yourself all the way down. Great, great warm up. Right? So that's a that's a really quick. I'm warm. Very good. Okay. Come to have a seat on the mat facing each other.

Alright. So reach your arms out in front of you and just show me that you can gently roll down, but reach to each other the whole time. There you go. But roll back. Yeah. So you're reaching forward as you roll back. Very good. And then do your arms over your head and then roll back up. And it's okay to reach forward with the shoulder blades because the reaching forward the reaching forward of your shoulder blades allows your ribcage to draw back.

You got it. Very good. Nice control. And then one more time, arms reach up, head looks forward. Very good. And now grab your ankles as far forward as you can. Let your head nod, but it doesn't hang. So lift up this kind of like a mama cat has the back of your yes. Very good. So the reaching of your shoulder blades kind of wraps around.

Very good. And then slowly bring your spine up to vertical. And now for our final warm up, we're going to do a roll over and a roll up. So what I mean by that is you're going to just gently roll yourself down, put your arms down on the mat, roll yourself over. Touch the floor with your legs, and then roll yourself back down. As soon as your bottom touches, lift up your head, roll up, reach for your ankles just like you did before. That's very Yes. You got it.

So feel that wrapping there. There you go. Now, hollow your belly on the way back. Arms press down. Beautiful job. And then reach your arms. Very good. Lift the head, and then roll up over, paying nice attention to the flexion of your neck, and then one more time.

These are flexion exercises, so you want to be sure that we maintain the flexion forces. This is very good. And then reach all the way forward. Good. Stack up. Arms reach forward, and then just roll yourself down on the mat. Very good. These bent feet are flat. Give yourself about five bridges up and down in a neutral fashion. So this means you're not starting with a curl you're just starting with like a suitcase handle lift.

Right? And so crease your hips drop down, and then lift yourself off. You got it. Feed pressing the whole time No need to squeeze the butt. The butt will engage because the legs are pushing down. Good last one. Lift up. Stay up. Now hold yourself there.

Take an inhale. Feel weight press really deeply down on your left foot. Think that you're gonna lift your right foot, but don't lift it up. Just get very engaged in the left buttock. Good. And then switch, like you're gonna lift the other foot, but don't just kind of feel the weight shift and we'll do the lifting after a little bit. And then roll yourself down.

Good arms reach long, trunk curls up, getting ready for the hundred beats with your feet down. Go. Good. Every time you exhale, you don't need to be with each other here. You know the exercise. You know the drill. The next time you exhale, I want to see if you can increase that flexion of your trunk by reaching your shoulder blades.

Very good. Good. Lower yourself down to the mat. Once your head and your shoulders touch, tabletop your legs, bring them to the ceiling, straighten your legs up to the ceiling, start to lower your legs down, squeeze your heels together, lift your head, curl the trunk, second set of a hundred beats go. Very good. Good. So long legs. Right? Long arms, very centered in the trunk every time you exhale.

It's okay to make sound. Eye gaze stays this way so your chin doesn't lift. Eye gaze stays that way. You got it. Two more sets.

Very good. Last set. Listen carefully. Stop. Leave the legs alone, lower your trunk down slowly lower straight legs to the mat. Very good. Right leg lifts up to the ceiling. Single legs circle, inhale, exhale around, stop it at the top.

Make this circle be the size you want it. This is three, but pressing down that stabilized leg, nice job. Here's four. Last one, reverse the direction. Oh, one, up, two, up, three, up, four, up, five up, lower that leg straight down as soon as it touches, lift the other leg up, and around and stop, and around and stop every time you take a breath, you get a big inhale in the ribs, last one, and reverse it. Good job, you guys. Very good. Lower that leg all the way down.

Lift the other leg up. Stay with me here. Arms come out to the side, not quite to a tee. This right leg is going to lift up to the ceiling and go over the body till the butt lifts. It's gonna touch the floor, roll, roll, roll, roll, roll, touch the floor, and then roll back.

Do that three times. So up to go over. Right? Yeah. So you get that lengthening all the way through here, and then up To come back one more time, up to go over reach, and then to come back, lower the leg down, other leg. So really, really reach and rotate you got it and then come back. Twice more. Always a reach.

Always a spiral. You got it. Last one. Very good. Arms stay where they are. Two legs are now up to the ceiling.

Good flexing both feet, like you're standing on them on the ceiling. Arms are pressing chest is open. Two legs will go to the right, and they'll stay over there. They won't fall. They'll go to the position that you can keep your left shoulder heavy. Yes.

You should feel rotation in your trunk, then bring the legs to center, pause if you have to. And then drive them in the other direction. Go ahead and reach that right leg as long as left good. So I call this like a crisscross from the bottom to the top. Right? So you really feel the rotation and then come back one more time each side. Make sure you linger over there for me, linger over there so you build up that tone. Right?

You build up. That's a good quiver. Very good. These bend, feet come down when you finish that one and rest yourself right there. Bring yourself to the seated position for rolling like a ball. Ask yourself. How tight can I make my ball? Do I want thighs? Do I want ankles? Make it be your choice. Because you want that naval to be pulled back.

You got it. You're all in that position. Very good. Let's get eight. You count your own. Mhmm. Very good.

Keep the head looking forward. Eyes are two thighs. Very good. Be sure when you're rolling back or up, the shins are pressing into the hands. Four more. Last one.

Very good. Just touch the feet down, pause for a second. Right hand to right ankle exercises open leg rocker. Right? So other leg comes up. I gave you almost gonna be looking at each other. Right? And then keep looking that way eye gazes to the cheeks, right, as you roll back, take your time, and then come up.

So this is not a sit up tall exercise. So don't sit up tall. Be rounded in your spine and be okay. That's it. Be okay in the round. You got it. Three more.

We'll save our sit up tall exercise for teaser. This is a flexion connection exercise. You got it. Let's get one more. And last one. Very good. Close the legs.

Reach your arms slowly roll your trunk down. And then bend your knees, put your feet flat, lift up into a bridge. In this bridge position, this time your arms will come to the ceiling. Palms will touch. Check-in with the back of your head.

Feel your bridge of your nose kinda pull back. Your chin is not don't tuck your chin. Just feel the bridge of the nose pull back. You got it. Now reach that right arm past the left, and then reach that left arm past your right. And feel when you reach this right arm up how you get nice work in the right leg.

And then when you reach the left arm up, you get nice work in the left leg. Do that a couple more times. Very good. And then slowly lower yourself down. Very good. Getting ready for our abdominal series.

Let's take the right knee into the chest, right hand to the right ankle. Right? So we have outside hand on outside ankle. I'm gonna be picky here for a second. I really want you to grab way low on that ankle. You got it. Very good. And then your left hand grabs inside that same knee. You lift your head.

You curl your trunk. You kick your other leg across the room. So feel how tight you are there. That's how tight you want you to be. You're gonna switch your legs 10 times.

One pull it in. Pull it in. Pull it in. Four, three, two, and one rest your body down. Pause. Hands reach to the ankles, keep your feet up going right into double leg stretch for five, lift the head, curl the trunk, grab, grab low. Good. Go. Arms and legs reach way away. Circle hug.

Big inhale. Let your inhale meet your exhale. Twice more. Nice lengthening you guys. Last one.

Very good. Lower yourself down. Put your feet on the mat, lift up into a bridge. Arms to the ceiling, palms not touching, but they're facing each other. Hold yourself here. Take your right leg up off of the mat and reach it to the ceiling.

So we're just gonna flatten that foot and we're gonna press this right leg up. Very good. Not to the head, but up to the ceiling. As that leg presses up to the ceiling, feel your left side really working. Yeah? Okay. Now roll down your butt. And then lift up your butt.

Roll feel how I'm real there you go. So you really want that length, like you're balancing something on this leg one more time. And then put that leg down. Very good. Pause all the way down. And then we'll build it up again for the other side.

Press and lift. Build your bridge first. Nice bridge building mechanic so important. Other leg lifts, it if you have it wants to go towards your head, and I want it to go up towards the ceiling. Good job. And then five times, down and up.

Good. Press down with the leg as you lift your bottom. Press down with your whole foot. Good. Last one. Awesome job.

Lower down. Okay. Getting ready for our third exercise, single straight leg or scissors. So two knees come in, two legs reach up, reach both hands to your right ankle, okay, curl, curl, curl, curl, way, way, way. Good. Now split your legs, but less than you want to. Less than you want to.

And then switch your legs 10 times. So don't just touch your leg get up higher, higher on that leg, higher through those shoulder blades. Yes. Yes. And higher, higher. Oh, I lost count. Let's do two less scissor, less scissor, more control, more control, and that's enough rest. Hoo. Yes. Good one. Right? Okay.

Arms by your side. Lift your leg, curl your trunk, much like a hundred beats. Straight legs to the ceiling, much like a hundred beats, straight legs, and then lower down. Hands come behind the head, double leg lower for five. Curle the trunk.

There you go. Double leg lower for five. Elbows are nicely in your peripheral vision, eye gaze to thighs, eye gaze to thighs. Why eye gaze to thighs because you want that flexion force to be maintained in the neck? The minute your eyes look up, your chin lifts up. So you wanna maintain that eye gaze. It's gonna be the last one going right into crisscross.

So for a total of 10, count each move as one. Three, four, five, six, seven, eight, I'm doing it as well. Rest. Woo. That never gets old. Such a great, great sequence. Right? Okay. Arms to the ceiling.

Press the feet, lift up into a bridge. Arms go way over the head behind you. Good. When you lower your bottom, raise your arms to the ceiling. So arms go back, but lifts up. Arms come to vertical, but comes down. One more time.

Bridge is a real important exercise. It's one of my favorites. Come on back. Very good, and then lower yourself all the way down. Roll yourself on up to sitting, will do spine stretch and saw.

So legs come apart on the mat. Arms are out in front, but before you start, just show me that you can reach your shoulder blades apart, and then pull your shoulder blades together. Okay. Keep just do that action. Blades. Very nice. Very good. Because we really want the blades to go forward and not shrug. Alright.

Here we go. Inhale, spine stretch forward. Exhale stay here. Inhale stay put. Exhale stack up. Inhale reach, spine, stretch forward, exhale stay, inhale stay, exhale.

So whatever breath pattern you choose is fine. Now let's inhale in the vertical exhale roll around forward. Yes. Very good. And then bring yourself back up. One more time. Go forward. Stay forward.

I gazes to the mat. Let's take the hands to the top to the mat. Now, press your hands down into the mat. Right? And like, if you had a thousand dollars, could you press down and lift your butt up? Yeah. Yeah. No. No. No. Yeah.

I'm not saying we can do it. But that's how much I want you to press down. Right? So that you feel that connection right underneath here. Okay. So it's just a little thought. Very good. And then stack on up.

Take your arms out to the side, right? For saw. So give a twist in one direction and then reach all the way down. Come up in your twist. And then twist dynamically all the way through and then reach. Come up in the twist reach and then go over. Very good. One more time. Now, let's stay right here in this piece of the twist.

Let's have your head look at that knee, and let's have the reach come from that shoulder blade. There you got it. And just stay here for a second. Right? So be very conscious that the reach is coming from way here. Now as that arm reaches forward, what I want you to do is I want you to reach that same leg forward. Yeah. So, yes, I really want you to feel that that reaching and rotating from that's very good, and then come on up.

And then one more time, the other side. Take a second. Right? So back palm is up. Nice job this way. And then feel that. Right? And then reach that right side leg long. Very good. And then bring yourself.

All the way up. Close the legs. Arms reach long. Be the last one down on the mat. Be the last one down. You know, that's just means go slow. Right? And then roll yourself over to your tummy.

The forehead will go underneath excuse me. Your hands will go underneath your forehead, take an inhale. And then as you exhale, just relax the chest down. Good job. Reach the right leg very long. Reach the left leg very long. Very good. Now can you attract your heels together?

They're good. They they don't have to. Oh, good quiver here. Very good. Very good. Now they don't have to be together, but just for a couple of actions here, can you reach your two legs so long that you lift your legs up and down about three times? Nobody even has to see them lift. But I just want you to feel that log very good.

Very good. And rest. Now put your hands by your rib cage flat on the ground. Very good. Now use your hands to peel yourself up into a swan. So inhale, press the arms, arch the back, inhale, and then exhale, drip down your belly button, drip down your rib cage, forehead comes down, your eyes look at the mat. Let's do that three times. So using the hands to help and feed your body in that extension, all the way down very good.

One more time like that, nice length in front of the body, and then lower yourself down. Now put your hands long by your side, the palms will face the ceiling, lift your arms up towards the ceiling, reach your shoulder blades long behind your back, lift your chest, look forward. Hold yourself here. I'm gonna call this the reverse hundred beats position and then lower down. K. So do that five times.

That's one. Reach. Yeah. It's very good lengthening the upper body too. Long arms, long legs, long front of the spine, and lower down. We'll call this the last one.

Very good, and then lower yourself all the way down. Forehands will come under the forehead now. And so now we've transferred the weight forward of your torso. So now you're going to lift your head and your arms and your elbows and your trunk. You got it. So put this right on your head.

There you go. And then lower down. Good. And so keeping the hands on the head, go ahead and lift again, and the head on the hands, you resist over extending your neck. Right? So can you feel that? So let's do one more time. Hold this shape here. Reach your arms out in front of you.

Bring them back underneath your forehead and then lower down. Twice more. Upper trunk, reaching the arms, bending the elbows, lower down. Last one, best one right here. Lift and reach and hold.

Two legs, lift and hold for five. Four. Three two one rest. Good job. Alrighty. Sit back on your heels.

Separate your knees as wide as the mat, touch your toes together. Drop your bottom down. But remember that this is not a rest. Put the hairline of your head on the mat. Press the palms down, but I want you to lift the rib package up. Very good.

And then the shins press down. Yes. When you press those shins really down, that almost makes you have a little rolling like a ball connection in there. Can you kind of feel that a little bit? Very good. Alright. And then bring yourself back on your tummy onto your forearms getting ready for single leg kick and double leg kick.

So let's have the arms be parallel to each other. Make a little karate chop with the sides of your hands. Yeah. Yeah. Yeah. And then as your forearms are pressing down. Draw your forearms backwards and feel your chest, urine forward. Take your brain to your pubic bone region. Yes, and pull into your belly button and then pull your belly button up under your ribs. Feel that connection in your upper body.

Two kicks with your right leg. So kick, kick, lower down. Other leg, kick, kick, lower down. Kick kit good job. Very quiet in the pelvis.

Very long in the chest. One more time. Each side. Very good. And then lower yourself all the way down. Lower your tummy down. Take your hands behind the back.

Grab I'm gonna have you grasp two fingers with the palm of your other hand. So just to grab all the way around there. And let your elbows rest and let your shoulders round on purpose. This is a very important part of the exercise for me. So let's have your hands come down here a little bit.

Let your arms round, even though it might feel tight and weird in different parts of your shoulder. So forget about the legs right now. Okay? Inhale, slide your hands down your bottom, face your palms towards each other. The shoulder blades, external reaper low tape, lower down, bend the elbows, hands up the back, elbows rest down.

So that means we travel from internal rotation. Reach your hands down your back. Turn the palms towards each other, lift your head, lift your chest, external rotation. Make sense? And then bring yourself all the way back down. Now let's bring it to the dynamic version of the extra size. Right? So grasp your fingers.

Take an inhale. Close your legs. Exhale. Kick your bottom three times. One, two, three. Inhale. Reach the arms long, lift your chest. Exhale lower down, adding the head, turn the head to one side, kick, kick, kick, reach the arms, turn the head to the other side, listen to the mat with that ear. Good. Last one.

Reach on up. Turn the head, let the shoulders come back down a very important part of the exercise pause right there. Awesome job. Let's come to lie on your left side. Okay. Lie yourself all the way down. Put your head on your arm.

Two legs squeeze together like they're one leg. Alright? So what we're going to do this time is you're actually gonna flex your feet You're gonna press the bottom heel down. It's almost gonna feel like that bottom knee is turning up to the ceiling. It's almost gonna feel like that. And then you're going to lift your top leg up and down directly over that bottom leg. So that means that it's a little bit in hip flexion.

Does that make sense? So it's just a little bit smidge in front of you. Good. One more time. Now keep the leg down, and then reach that top leg a little bit long. So a lot of times when we do this exercise, we actually do it with the foot like this, but I want you to press the heel down because I want it to affect that bottom hip in a different way. Now take this top leg and slide it in line with your pelvis and lift it up and down that way. So it's like you're lifting both your heel or your your initiating from both heels.

So bring this leg a little bit in line with your pelvis. Good. But pace special attention to that bottom leg. Feel how it gives a little bit of juice to that bottom hip. Let's get three more. Good last one. Now, without resting that leg, a gentle point of the toe, and now reach this leg behind you and reach it up and down from here, still pressing down on that front leg.

So it might mean for you that you don't lift as high. Make sure your front ribs are drawn back. Nice job because you don't wanna drive this from your back. You wanna drive it from your hip. 98, 90 nine, one hundred, and rest. Squeeze both your legs together, lift both your legs up a little bit and bring them further forward. You got it and put them down.

Now the exercise is pick both legs up, bend both knees in till your thighs touch that right forearm, bring them back out lower them down. Five times. Up, pull, reach, lower down. Up you got it. Three more.

You gotta feel that le that top arm be very active to kinda keep that top part of your trunk in control. Last one. It's easier when I hold your legs. Yeah. Okay. Let's roll over to the other side. Okay. So let's regroup.

The legs are just a smidge forward. Right. A little bit of hip flexion. The bottom heel is down. You got it. And then your legs yep. You got it. The let's bring your legs just a little bit more forward. Good.

And then the bottom heel is down, and then you lift the leg 10 times right on top of the other leg. Mhmm. Pressing down on that top arm helps you make a nice key connection under the ribs right by way of that shoulder blade. You got it. Five more. As you raise the top left leg, press the bottom leg down through the heel.

Almost like you would be pushing that leg into the floor. Very good. Let's get two more. Last one. Alright. Take the top leg. Slide it back till it's level about with your bottom.

Mhmm. 10 times from there. One. Two, push it up against resistance, pull it down, four, five, six, seven. Are you arching your back? It's just a question. I'm not suggesting you are But oftentimes, that happens. Eight, nine, 10, without resting that leg, point the toes, slide it behind you, just a smidge, you got it, and then up and down from there. Use that kickstand on that left arm.

Very good. Very good. Four, five, six, seven, eight, nine, 10 two legs come together. They squeeze together. They lift up to the ceiling, and then they slide forward first. No. Bring them forward first just a couple of inches. Right? And then put them down.

Now try to reach that top leg as long as the bottom leg, you got it. And then lift two legs up, bend knees in touch the arm out and down. Five times. Up and bend, reach and lower. Here's three. Here's four. And then here's five.

Very good. Lower your legs down. Okay. Come on up to the seated position. Right? Preparing now, take your arms behind you, and let's turn the fingers towards the bottom and then press down on your arms enough to lift your chest, but don't just dump forward into low back extension. Right? So in this exercise back plank, we use the floor to press our arms and lift the chest, and then we use our feet to press the legs and lift the butt.

And then we flex the feet back We crease at the hips. Let's get five of these. Press, reach the eye gaze days forward, down, And back, that's two. Inhale up, we can go a little bit quicker, but we don't wanna lose our connection. Deepressed shoulders, press floor.

Last one. Very good. Alright. Turn sideways, mermaid your legs. Let's just have both legs facing this direction.

Okay? Now take both of your hands, turn your torso to the left. So that means that your right arm and right shoulder blade are reaching forward. So show me you can reach forward, lift your right arm off of the mat and press it, and then come back face front. Reach your right arm, press your palm forward like you're pushing against something, and then come back.

One more time, push that arm, really reach it, really reach it, resist backwards with your spine so you don't go into extension, and then come back. Let's switch the legs. So this left arm, as it comes around, let's just put it on the mat. Take a second, right, to feel the twist happening through your packaging of your ribs. Can you feel that? Feel where some people are tighter in their shoulders, some people in their ribs.

Now raise that left arm like you're like you're saying, stop. And then push that left shoulder blade forward and then return. Push the left shoulder blade. Now in that right arm, we're not gonna let it rest in the elbow. We wanna press the arm to the ground to feel the shoulder blade as we twist, and then come back. And then one more time, give it a reach, give it a rotate, and then bring yourself all the way back. Alright. Turn and face the front.

Lower yourself down to the mat. I'm sorry. Feed face inward. Roll yourself down to the mat. Getting ready for teaser. Okay. There you go. Alright.

So arms come up over the head. I like to circle my arms around. It gives me a little help. I lift my head. I scoop up all the air.

I lift my arms. Look at you guys. This one can sit up tall. Like, I did this. Right? Forget it. You did it. Roll down. I didn't do it at all.

This is where I stand up in the teaching segment. Just three. Go ahead. Reach around scoop. Use those shoulder blades. Use yes.

Beautiful job just like that. And then roll yourself back down. And then last one, scoop up the air, head lifts, trunk curls, chest lifts at the very end, and then lower yourself right back. Down. Very good. Alrighty.

Bend the knees. The feet come flat. Arms come flat down by your side. Press the feet, lift yourself up into a bridge. And now you're going to lift yourself up to a higher bridge. So the way the higher bridge works is you take your chest higher towards your chin. You've got it. Exactly.

So that's like a shoulder bridge. So now yeah. So good. So good. And now bend your elbows and press your elbows down. Yes. Feel your hands. Can you feel your hands come under your bottom? You can.

You can. Wiggle side to side if you have to to kinda hitch that up there and get your hand under that. You got it. Very good. Don't worry. We're not gonna do anything cray cray here. But what I want you to notice here is how much extension you have from that pubic bone all the way up through the chest. Yeah. Rock back and forth.

It's okay to feel that. And notice that you can still tone your tummy even when you're in extension. Very good. Now, lower yourself down. Turn yourself over to your tummy.

And this will be the same shape as the rocking. Now, we're not going to rock, but we're gonna get in the shape. So let's build it. Forearms come down on the mat, prop yourself up with your forearms on the mat, much like we did for single leg. Kit. Right? So bend the right knee in. Take your right hand behind you and just grab that shin. Flex this foot.

Listen carefully. Push this leg away from you. That will lift your chest. Breathe in, breathe out, continue to push the right leg away from you got it, and then lower down other side. So take a minute.

Reach and bend that other leg, take your hand behind you, really grab that ankle, and then press that leg away. You got it. If you have that opens up the chest. Good. Lower yourself down. Now, lower your torso down, reach your arms behind you, bend both of your knees, grab your shins by lifting your chest. You got it. And then press your legs away.

Breathe in. Breathe out. Lower down. Release the legs. Let's do it one more time. Ben the knees, attempt the thighs to be close together.

You got it. Push those legs now flex those feet. Yes. Push them. Beautiful. And then lower yourself down. Awesome job. Roll over onto your backside, but stay in the sitting position for your exercise seal.

Mhmm. Dive your hands inside, grab your heels, however you like to do your seal, do about three to five, and then end in standing. Mhmm. Very nice seals. Very good. Eye gaze stays a little bit downward, right, because you wanna keep that trunk in flexion. And then tell yourself when you're getting ready to come up. It doesn't have to be the same.

You can make the choice for when you're gonna stand up. You got it. Very good. Awesome job. Arms come up. Face each other. Give yourself a high five.

Come close. Hands together. Yay. Alrighty. Thanks for joining us.

Hope you enjoyed the class.