Advanced Mat

Hi. I'm Meredith, and we are going to do Metwork. So let's do that. This class is gonna be so fun. Take a hold of the fronts of your knees.

Lift your spine with your arms. Close your eyes. It's raining here today. It's beautiful. Just taking an inhale and an exhale.

And with the next inhale, we're just doing this in an effort to get some ground to find our bodies to link our mind and our body. Lengthen the spine is what I was gonna say on the next inhale and let all tension, all distractions, anything that you don't need go. Take the arms forwards. Inhale. As you exhale round through the spine, reach actively through your arms and go back towards the mat. The feet are pushing or anchoring into the ground.

We're gonna take the arms up. Out forward and roll up, coming into that round shape, lifting the spine, taking the arms around, push your arms towards forwards and go down again. Moving a little bit more than quickly than I typically do, which is a nice challenge for me, arms, Forward, we have a lot to do in a short amount of time. Go up. Deep in as the body comes into that round c curve shape and lift up.

Take the arms around, lift the chest. Push the arms forwards. Roll back, warming up the spine. Always active, active in the arms. Active in the legs.

The arms go up. Adds. Forward and we lift, we're gonna repeat that one more time. Deep in back leg. I have playing a little game with myself sit tall right where it starts to feel easy in my body.

I try to find a way to make it feel more difficult, muscularly, more connected, roll back. So that's my game. If you'd like to play along, please do. Arms up. Out, forward, roll up. Like, this is where my abdominals don't have to work quite as hard, but I'm working them even more just because and lift up.

Take the arms around. Push the arms forward, roll back, and then bring the pelvis to the feet. So just preparing for a pelvic curl, I just have to shift to get into that position. Active through the arms on the mat, we're rolling the spine. So lifting up, creating a straight line from the knees down to the arms, the shoulders, rather, inhale, As you exhale, roll down through your spine and actively press with your arms.

Feeling each bone come down into the mat individually come all the way to neutral and inhale. XL, flatten the spine. Push down in the feet. Roll up through the spine. Feel the knees reaching forward.

The heels pulling back. The shoulder blades, anchored, and flat, and go down. Enter thighs active. Got a full body experience happening. If you find your mind wandering, check-in with all your pieces and lift. Thinking about the movement, creating work, arms, backs of the legs, insides of the legs and round.

But then within all that work, there can be a quality of ease. That's another game. Last two, lifting up. Opening the fronts of the hips. And, And inhale just preparing the body. Excuse me lifting up.

Preparing the body. Check with your arms. Are they pressing? And we go down. Take the arms up towards the ceiling, lift the legs up one at a time, bringing them together and open the arms out to the side. Take the knees to the right.

Keep them side by side. Again, warming up the body and center. And inhale lifting off one hip onto the other hip. You wanna think about not as a leg movement, but as a spinal movement. So the legs are quiet.

The spine is rotating. And center as the spine is rotating. And center making a change. Over to the first side, straighten the knees, pull to center with the legs straight and bent over to the other direction. Stir straighten the legs deeply pull through the center of the body to come back and bend and rotate and extend and come back through.

And bend and rotate and reach out and come back through. And bend. Place the feet back down. Bend the elbows. Bring the hands behind that.

Inhale. Excel curl the head and chest up. Keep the gaze going just over the knees. Look to where you want your body to go take an inhale. XL, work the down.

And again, lifting up. We want the chest to lift high enough so that we feel the lower spine imprinting, flattening into the ground. Inhale, it helps to pull back with the feet a little for me. And down. And inhale, and exhale as you lift. The inhale is not a rest.

It's a deepening opportunity, and the exhale is a opportunity to work in both directions. Two more times, please, exhale to lift, heavy head, wide elbows, focus, and down. One more time holding at the top, lifting up. Take the hands behind the thighs. Bend your arms and go deeper into that position.

Hands reach up, come back behind the head, and we take rotation and center. Starting off at the basics and center. The basics can be so difficult. They're the most difficult for me in my imagination anyway. We're trying to make them the most difficult.

Really work into the simplicity of that movement and rotate and center and rotate and open lift up off that bottom shoulder blade and rotate and center. And rotate. How many more you say? One is the answer last time to each side rotate. No touching on the bottom shoulder. If you can manage it's difficult and rotate. And center hold the center.

Take the arms forward. Stretch one leg long. Bring the other leg to join that leg, lift the arms, and bring the head back. Breathe in as you lift your head and chest. Flat in the spine.

Breathe out as you roll up a establishing shoulders over the pelvis, eyes looking just down at the knees and inhale. And we go down. Rotating the pelvis, getting the low back to touch, bringing the arms up as it just comes down. And as the head comes down, they reach back and we go again. Inhale, exhale linking the movements one into the next. Feel again, here's that idea of pulling deeper as it gets less difficult and go down.

And reach back and inhale and exhale. Keeping all the pieces organized shoulder blades on the back active arms, fingers together, legs squeezing together, legs pressing down. There's so many things to consider. And back. Two more.

Flatten the spine. Roll up. Find the line, that long c shape, and go down. And reach back last time, lift up. And go up finding the line.

And lift up, take the arms out to the side. Palms face up, flex the feet, and we rotate, and center, and lift and twist, and center. And lift and twist and center, keeping those feet side by side, and feel the rotation, feel that twist coming from the abdominals, coming from the spine, and twist. Center and twist. Center and twist.

One more. Both ways. Center and Twist. Take the arms overhead. Can you lift taller? Round your spine get just behind the pelvis.

Is it possible? It's a little tricky on a sticky mat to bend the knees get past the floor in the mat and then lift the legs into the rolling like a ball. Just always check to see if there's room behind me. Here we go. It's a habit. Go back. Find your balance, squeeze your legs together.

Keep the elbows in tight and go back and balance and back. And balance and back. And balance and back. And one more time back. One more time up, hands on the knees.

Control your descent. Double leg stretch, take the arms close together behind you and back and inhale and back. So we shoot balance push the air. Take the knees and reach and push and keeping that curl reach. Try to get the thumb side of the hand to touch as the arms go overhead. Push the air and come back to more reach.

And around and reach and around holding here. Taking a moment. Hands behind the head. Single leg stretch. One. And one.

Keeping the head in the hands. The reasoning is, you'll see reach and reach and two and two and one and one and bicycle. Five. Four. Keep the height.

Upper body's totally still. Two. One. Bicycle reverse. Five.

Five. Four. Four. Get the legs to straight. Three. Keep the body up. Two.

Two. One. One. Both legs in the air. Ben your knees. Take your hands and your knees. Whoo. Just a break.

Hands back. Crisscross five. Four, 30, two. One, you know what's coming. Bicycle.

Oh, five. Got lost four. Four. Three. Keep the head with the hands. Two. One.

And reverse. It's a little trickier that way. Two. And two. Don't lose don't lose any of your pieces. Three. For that's advice to myself.

One. One both legs up. Bend your knees. Hug your knees into your chest. Circle the knees one.

Just allow that back to loosen up, hips to loosen up last one. Arms down legs up in tabletop, and we go forward. Up and over. Separate the legs. Keep the spine still as the legs go down.

And now roll. Roll. Roll point down, touch together, lift up, and control the over. Find parallel to the ground and open, and down. And roll.

Rule. Rule point down together and one more the same. Go over. All things connected and go down. And down together open and up and over.

Together and flex and go down. And point and open and over. Together and flex and go down. One more over. Keep the legs as they are.

Roll down. Lift up. Take the legs and rock. And lift and rock and balance and rock balance twice more back. And find it and back and holding.

Bring the feet down. Stretch the legs out, arms forward, and inhale. XL head first. Roll down through your spine. Reach out over your legs.

Inhale. And build the spine back up. Each exercise is a chance to focus more deeply round. Particularly these simple ones. Reach on. Let the pelvis tip forward at the bottom and inhale.

And exhale as you build the spine. Build the spine. Lift up. Soft and one more exhale round reaching out, diving down, and build the spine. Making a change, the sun is coming.

Go down. Change in the weather. Change in the exercise. Take a flat back. Really look for it.

Reach forwards. Come up and tall and go down and feel that flat back. Feel the head reaching through the hands. The shoulder blades dropping down. There's a small pause there because that's the hard part and roll up your welcome when we're the same.

Go down. And reach out. And go down. And roll up and go down. I know I said one more.

I'm realizing, but we're making a change. So find your flat back. Take your hands down. Reinforce that flat back, arms back up and inhale. Rotate your body on that line.

And center. And lift as you rotate. And keep leaning forward. Doesn't feel good on your shoulders. You can bend your arms.

You can take your arms out to the side. We're just trying to move that line and we turn and lean in and turn and back and turn and center. Come all the way up. Legs together, hands behind the head hinge. Round through your spine.

Go down. And inhale, lift up. Roll up. Reach all the way forward pardon me. I'm gonna make two inches forward on my mat, so I have a mat under my head, and we lift, and we hinge.

Feel ahead in the hand. Roll down. Here's where we take the lessons from the roll up. Use our legs. Get the spine to imprint. Roll up.

Reach over, lift up, hinge, and go down, and back. And up. I almost lusted on that one and over and left up and hinge. And go down, feel the legs reaching, and lift up. All the way over.

It's not a very beautiful sound. Is it the oof making a change? Sit up. Hinge back. Go down. Keep the head there.

Bend the knees in, stretch the legs up, take the legs down. And back. Bring the legs down. And back. Bring the legs down keeping the height of that trunk and back and down and back and one more Back, take the head down.

Once again, just adjusting on the mat, both feet down, roll through the spine. Take the left leg up and push and pull, push down. Pull back. Remember the arms. So all of these more advanced work have a relationship to what we did in our warm up. Last one, and up and bend the knee.

Place the foot down. Get organized. Other leg, stretch it up and push away. And pull and push away. Use your arms and pull and push away.

Use the back of that moving leg and pull and two. And pull and one. And pull and bend both feet down. Arms reach overhead. Roll down through your spine.

Take the arms around as you're rolling down. Nice little full body range of motion, exercise, lift one knee, the other knee, legs go forward, then up then once again over. Take your feet down. Bring your arms around. Taking a hold of the right foot.

Lift that left leg up. Think about the back extensors. Think about the hip extensors and we change. We go pull. Pull.

And pull. Pull. And pull, pull. And pull, pull. I'm laughing because I have a fun plan. Pull, pull, and one more. And one more. Both feet down.

Take the arms back around. Point the feet. Rotate the legs to the right. Roll down the right side of the spine. Come around with the legs, roll over the left side and return to center.

Go to the left. Go down that side. Around the base of the pelvis. Over the other way, here's a fun change ready. Center and jackknife.

Pressing the legs away. Pressing the arms down. And fold back over. And corkscrew go to the left, down. We're gonna make a change on the next one.

I just wanted you to have a small vision of what was happening and center and over and around. Across and up. Find your center. Here comes a jackknife, lift up, hip extensors, shoulder extensors, spinal extensors. This time, roll down bring the hips down, lift the head.

Roll up. Teezer. Roll down. Oh. Keep the legs as they are. Go up and over.

And we do our rotation and we roll corkscrew. Go around and up and center and corkscrew. And down. Around. Cross and over and check my lifting up.

Rolling down. Here's our transition, lifting the head, reaching up. Finding the teaser. Keep the legs as they are as you go down. Roll over one more time.

Cork screw down, around, cross and over. The center comes from that spinal rotation, just like we talked about earlier, down, around, and over and center, and jackknife, arms pressing, finding the line, rolling the spine down, lifting the head, reaching into the teaser position and take the legs down and up down and up down and up, down, and up, and all the way down, take a stretch, foreign. Turn to the side. Top leg goes over the top of the bottom leg. Pardon me. You have an itch.

Side bend. Here we go. We straighten both knees. Take the body over. Come back and bend. Really focusing on that underneath side of the body, go up and over and back and bend.

And one more up and over, lifting a little higher, back, bring the knee in, hand behind that side kick, lift up, and we go forward. And reach and kick and reach and kick and reach and kick and reach. And last time, reach back. Take the hand from behind the head forward. Get a little bit of spinal rotation and now take that leg up and up. And up and up and come back around, lifting bring the knee in.

Take that up arm overhead and so sitting into a stretch, into that rotational stretch. Gonna give us a moment here. And then we'll change sides. Here we go. Side bent, up and over.

Back to a side plank and bend. So think like a laser beam and then a rainbow. And then a straight line and control the down. And we go again up and over, over, over, and back. And knee. And side kick hand behind the head.

Keep the elbow in your periphery and go front and back and front. And up and back and forward and up and back and two. And up and back. And one. Up and back.

Take the arm around. Give yourself a rotation and lift that leg up and up and feel the abdominal supporting that spinal rotation too. And go back. Bend your knee. Take yourself over and down.

Take your time here or maybe just give me a little time Change sides again. So you just carry on to the side you were just on. The twist, we go up again. We take the arm through. Push with the arm on the mat to push back into your legs.

Come back around and bend and lift up and reach through flatten out the back. And come back and bend. One more. I just caught myself letting go of my shoulder on the underneath arm, never a chance to rest. Not even ever.

Find that side bend, bend, and bring the bottom knee in. Top arm up and we take a side bend. So a little push. Little nice and up. And take that side bend up and Breathing and up one more time up and over making a change.

Come to the front. Come all the way around with that arm. This arm lifts up. Press the hips forward. Find that hip flexor stretch in.

Come around with the top arm one. Up around and back two. Keeping the hips pressing forward all the time up around and back three. From overhead, take the pelvis down. Continue around with the opposite arm and side bend.

Come up, change sides. And here we go again. The twist. We go. Side plank.

Lift the pelvis, push with the arm on the ground. Reach down towards that underneath ankle. Come back through and bend. I'm focusing a lot on my front foot, not too much on my back foot. Go under, flatten the spine.

Come back. Take care of yourself. And done last time. Go up. Go through.

Come back. Come down. Bring the bottom leg out from underneath the top leg. Supporting our lifts up. And we go over. And just letting us settle for a moment over.

Leaning. And, here is the last one, the one that we take into rotation. So we go over forward. Bring the opposite arm around. Left to the hips.

Sorry. I needed to shift my knee onto the mat. And here's our circle one. Reach forward in and around two and forward and up and around three and overhead again. Take the pelvis down, bend over your legs. Come all the way around into that side stretch again.

Come up and turn. Coming all the way down onto the elbows, legs long on the mat behind, push down with your arms, pull back with your arms, lift up with your abdominals, bring your chest forward. Now, all of those things are going to stay in our mind as we now lift the legs and we go kick kick and kick kick kick and kick. Push with the arms. All the time.

Lift with the back. All the time. Pull back with triceps all the time. One, two, three, four, and both legs to straight. Hands behind the back head turns.

Can put yours down. I can't quite. We'll do one kick. Two kick. Three and reach. And one kick.

Two kick. Keep the body stable and reach. And go one kick. Elbows dropped. And reach. Super active through those arms and change. One, two, three, and reach. We'll do two more repetitions, one more to each side. One, two, three, and reach.

And one, two, three, and reach, legs down, arms down. Press up rounding your spine. Sit all the way back to your feet. Come forward over your hand straighten one leg straighten the other leg and hold. Hold. Just find your center.

Find your mind. Right leg points and we go up and up and up and two. And both feet down and three push ups. One. Two, three.

I'm only going down as low as I can keep my scapula stable. Find that up stretch. Come back through. Left leg. Left one.

Two. Three. Four. Five. Both feet down. Three push ups.

Two. Three. Lift the hips. Bring yourself back, bend your knees, lower your body all the way back down. Arms next to the sides of the body.

We're gonna glide to the shoulder blades back. Feel that upper back working as you start lifting the upper body. Push with your elbows. Straighten your arms if you can. Coming up, up, up, and bend the elbows. And as we take the body back through the legs, go up.

And as the legs go down, we feel that press. Feel the rocking action in the spine. And bend and go back. Keep the shoulder blades back at the bottom and one more the same. And done.

So we're gonna come to the top. We're gonna drop. Catch. Take the arm straight forward. Drop.

Can't catching my scoliosis. Here we go. Drum. One more. Eyes up, chest, up, strong arms.

Draw, catch, sit all the way back towards your feet. We're gonna eye I'm gonna do the full swan dive. If you're not in the mood, you can just do what we just did. Either the just straightening up, or the drop in the catch. So coming back down.

In this exercise, you need momentum. So you can't just stop anytime. Feel the shoulder blades reaching down. Feel the arms begin to press, push up. We're gonna take the hands on the first repetition to the forehead, and then they're going overhead immediately after. Here we go.

Go down, reach, lift, arc, lift, arc, legs, spine, and catch. And round your spine. Take your time. Find a stretch. Going all the way back. Reaching the arms.

Catching your breath. Roll through the spine, come up. Bring your shoulders once again over your hands. I just Sometimes need to shift a little forward or a little back, just depending on where my mat is, holding here. We go right knee in and back.

Left knee in and back one push up. Right leg in and back, left leg in and back one push up. Right leg across and back. Left leg across and back one push up. One more time. Cross and back.

Cross. And back. Last push up and lift the hips. Bend your knees, look at your hands, hop to your hands, sit down. Take your arms underneath your knees.

Find your center. So we're just balancing here. And we go. Open close one, two, three, and rock balance. Open close one, two, three, and balance.

And one, two, three, and back. And one head is lifted. Two, three, and up. And one, two, three, and back. Seal puppy. One, two, three, and balance last time. One, two, three, and back.

One, two, three, and all the way up, both feet down. Organize them so that they're in a comfortable position from your body, either in a diamond or separate or straight. And we take the arms up. Just feel the energy in your body, bring the arms around nice and slow. And take your body for it.

So Focusing inwards, feeling the ease with which you can find your spine. Continue with thumbs. Soft now. And open. Take your time.

And reach forward. And soft as you roll up. And arms. Making a small change. Take the arms around to the side.

Rotate towards the right leg, left hand on the right knee, right hand behind you, and just help yourself into just a little bit more deep into that rotation. So just like we warm up, It's always nice to take a moment at the end. Give our bodies a little love, rotate the other direction hands. Take a little bit of assistance as you look for just that littlest bit more rotation and come back and bring the arms and lift the arms. Let your back go with you.

Keep the back there. Reach around and go forward. Just one more the exact same and lift up and reach Nice and easy. And reach all the way around. Take the hands to the center of the chest.

Feel the warmth of your palms as the hands press together. Mine or war, anyway, my whole body is. I'm just closing your eyes and inhaling and letting go. And inhaling and letting go. And one more inhaling filling up.

And all I didn't go. Thank you for coming.