Energy & Strength Mat

Hi. I'm Christy Cooper. Welcome to class. Settle in. Get your mats out. Only need yourself to be here. That's the hardest part is getting here.

So let's get started. We're gonna start sitting. With our feet parallel, just so we can take a look, take inventory. And this is always the time in a class where I want to decide what I wanna get out of it. We might all have different things.

So If you wanna be a little more gentle to yourself, do that, I'm gonna give you opportunity to push yourself a little bit, do that if you like. And beyond that, make an intention for yourself for how you feel when we're finished. Holding on to your knees, sitting up on those sits bones, almost sliding your hands up your shins a bit so that you can extend your spine and just feel the space, any space that you have right now, soften the shoulders, but keep the space. Inhale. And just exhale stay here.

Inhale, see if the inhale naturally lifts you higher. And if so, keep it that high, but exhale and allow the rest of your body to kinda surround you and support you. Enhaling. Now as you exhale, just allow your arms to travel behind your legs as we roll ourselves down bone by bone as best as we can in the beginning of a workout. And your head goes down. We're gonna adjust ourselves for a pelvic curl.

To me, that means your feet are still, hip distance apart. And now maybe a little closer to you so they're underneath you. From here, inhale. Start your exhale and notice how it just lets your body relax a little, and it can begin the big the lift of the pelvis. So roll up, step again to your feet the higher you get, inhale at the top and start the exhale. And I'm saying starting the exhale because it's a way of freeing up tension that may be collected that we don't really or aren't aware of down at the bottom, inhale.

Start that exhale soften a little bit. Let the abdominals naturally start to roll your pelvis up, feeling your body along the way up what's tight, what needs more attention as you go through your workout. We're at the top. Inhale and exhale down. I sometimes think of the front of the body pressing the back of my body down, allowing the back of my body to release a bit, inhale at the bottom, starting the exhale.

It's like this first few exercises, yes, they're to warm up the spine and the mobility of our bodies. Keep going, exhale down. But it's also a moment to go. What tension is here that isn't necessary? What can I let go of and still create the motion, exhale to go up?

I've said it for years, but the the freer we are of tension in the beginning of a workout like this, the more efficient we're gonna be, and the more you're gonna get out of it. So it's it's it's a good thing to try to relax first. And couple more, inhaling at the bottom, start that exhale, use what you need, notice what your feet are doing, notice yourself. Sort of the first step to all of this. Stay up here at the top for a moment.

Can you intentionally try to bring your pubic bone closer to your sternum, meaning tuck your pelvis? And step into your heels more. I suspect you'll feel your hamstrings a little more, which will become key later. Inhale there at the top. Exhale down. Keep the sense of that lower body until it's time to start to let it go as well.

Last two. Always checking in with the neck and shoulders. We're at the top. You've still got that long line in front of your hips. Hamstrings should be kinda working, if not a lot, and down.

Move it out where you can. Last one, exhale up. I'd like to also encourage you to use the upper arms in a position like this. Stand on what you can, inhale, and exhaling down. Once your hips get down with the arms, just float straight up above your chest, rotate them so they face each other, the palms face each other, and reach the arms out to a nice wide tee, exhale, bring them back up.

There's not a lot of tension in the arms. In fact, this is another place you wanna reach long, not with so much strength, but just let them be long, exhale come back up. You might feel a stretch across your whole chest and even biceps, hopefully, or maybe, and up. On this next one, we'll take it wide, hover above the ground. Can you separate the shoulder blades more? And that kinda means letting go as if someone were pulling your fingertips Oh, there's that neural stretch, and then rest your hands on the ground, bringing both knees up to about tabletop.

They can be a little closer if your hip flexors are naturally tight. We rotate towards the front inhale. So take a moment, look at your knees. They're side by side. Touching and aligned. XL, bring it back to center. Inhale over. So that opposite hip comes up, but the shoulders stay down.

Exhale center. Inhale over. Again, start the exhale, notice that that alone will bring your body back, your lower body back, upper body anchoring you, inhale, and exhale. Inhale. Excellent. One more like that.

We'll slightly change it. And again, it's just to prepare us for what's coming. Come back. So go to the first side. We inhale over. Stay there.

Extend just the top leg, but keep the knees bolted together. Hold there, inhale, exhale, take that whole position back to center, then refold the leg. Other way, we rotate with bent knees. The top leg extends from the knee. Hold their inhale stretch longer from the waist, start the exhale and drag that position back to the center, refold the leg again to the front, extending the top leg. Imagine you're reaching it way further, but not from the toes, from the hip. Inhale, exhale, bring it back to center, and fold last one over.

Stretch the top leg as if your leg were connected higher up in the back, which it kinda is, if you think about it, and back up. And bend your knees. Okay. You could set your feet down. Keep them together, lace the fingers behind your head. Just do a couple of the upper body curls inhale elbows just off the ground, start to roll your head forward.

Exhale curling up. Inhale. And exhale take it down. Right. Easy, peasy. No problem. That's alright.

But just think about the mechanics of this because it comes in later. Your head first. You drop the upper back into the mat, so curl it off. Inhale hold. Head is comfortably in your hands. That's not as easy to do as it sounds and down. For me, I have to sometimes remind myself to push my head backwards into my hands, exhale curl your head neck and shoulders up.

This is that place where I kinda have to give myself a little traction, inhale, exhale down. And one more time, inhale. Exale, curl forward. This time, inhale reach your arms to the back of your legs, exhale, pull forward. Use those arms. You can bow those elbows out to the side. Now you're at a point, hopefully, where your low back, mid back are down.

Let the arms come up just hand over hand. Super simple, nice and wide collarbones. Inhale. I've got one hand on top of the other. Just go to the right.

But don't back off it. Stay as close to those knees as you come through center on the inhale, go to the left. Keep in the hand quite close. So you're up high. You're just getting that sense of oblique work. Like, oh my gosh. If it's this is this hard, what's about to happen? But at least we'll be awake and talking to those obliques already to the front, and center to the back, and center one more each way.

And center. Last time, And center. From there, separate the hands, reach them up overhead all the way back. Both knees come up. From here, we inhale, exhale curl up, extend the legs on the high diagonal. Come back down. Alright. Everything goes right back to where we started.

Exhale curl yourself up. Reach those arms forward extend the legs. And come back down. And up. And down last time.

Exhale up. Stay there from here, pump the arms in two, three, four, five, out two, three, four, five. In. Raise the legs to three, four, five down, two, three, four, five, down, two, three, four, five, and up. With a few more sets to go, you could cross the legs if you want. Inhale, two, three, four, five, two, three. You don't have to pump the arms.

That gets weird, doesn't it? But it can be done. It's up to you. Keep breathing. Last set. And up, up, up, bend your knees in.

Hug them to your chest. If you need to shake out your neck, do. From here, hold on behind the legs, curl your body up, pressing your legs into your hands, and then start a rocking motion. My knees are still together. Just a general rocking motion, making sure everything's all good and ready.

Next one come up to seated. Heels on the ground. You can separate the feet just a little bit. And we're going into one more kind of fun ab series. And by fun, I mean, hang on tight. Roll back. I'm still holding on to my legs.

Going to where I think I can hold. Then still hold one with one hand. Other arm comes up, exhale down. Switch, inhale raise it up. Try not to move the body so you that's how far your arm goes.

Inhale up. And down, last time, I'm just switching arms, and down, inhale, hold, exhale come up. Yes. We'll go a little lower this time. We'll see how that goes. Roll it down. Kinda getting a little further down onto that sacrum.

You can still hold on, inhale one arm up. The rest of the body doesn't move, exhale down. Hold on. Other side, inhale up. Exhale down. Again, inhale up.

Exhale down, switch again, inhale up, exhale down, hold it there, inhale. Start exhaling, hold the waistline back a little. You can use your arms, curl the spine, and then sit up tall. Fun, right? One more time. Exail roll back.

The the really the fun part is how much how still can I stay? Pick a side, one arm up. Exail press it back down and hold on. Switch arms. Inhail, Exale, press it back down. Hold on. We gotta do it again. Inhale up and down.

First side up or sink that up down. Hold. Inhale, and exhale up. Well, that's about as much fun as I've had this early in the morning. Bring your feet in a little closer to you. You can go towards them or bring them to you. These can be apart.

Or together. I'm gonna start with a part and go together because I think that's in the order of trickiness. So here's a tip. Start as if you're gonna do a rollback, so you're just buying those sits bones. Again, we talked about sliding those hands up the shins almost you just float the hips up for a little rolling like a ball. Here we go. Inhale roll back.

Exit up. Hold. Inhale roll back. Exhale up. Basically, where you start, you stay. Let the wobble happen. Get too caught up on that. That's just life and back.

To come up. Back to come up. Okay. From there, sit your feet down. Let them you can scoop back a little bit with your hips so you have more space. I'm gonna do a roll up this way.

Take your arms forward. Excel start to sorry. You can start with your legs straight. They're gonna end up bent. As you roll back, start to bend your knees.

So you maintain that roundness, then let the arms go. Overhead. Be careful that you're not thrusting the ribs to the ceiling. Inhale, look forward. Reach forward. Start exhaling and extend the legs at the same time. So you end up in that long open sideways, hairpin, you thing, inhale, and exhale. As you go back, you can bend the knees. You don't have to, but you can. Just allows for tightness to be sort of mitigated.

Inhale, reach forward, look forward. Feel free to hold the legs. Extend them so they end up being a little bit more leverage for you. And hold inhale, start rolling back, exhale dragging those knees with you. Feed stay on the floor.

Reach back. Inhale, look forward, exhale, extend your legs, reaching forward and long. Now, really feel this. Like, go as far forward as you want for a moment. You flexible people, hang back a little bit. Right? Pull the front hip bones back so you really feel the curve of the spine here, not just the flexibility of the rest of your body. Here we go down. You can keep your legs straight if you want. Reach back, inhale forward, and up, and back. Okay.

Sitting tall, scoot your hips forward once again. Hands in front of your knees, push your knees into your hands, and we're gonna just roll down getting ready for series of five ish. So from here, I'm gonna start with the double leg stretch today. We extend the legs and reach the arms back, exhale circle around. Hold on. Email reach. You can hug in closer if you want today.

I'm gonna support myself in the middle. Email. Email, exhale drag, hold, inhale point to something, including with your arms, even though you're not looking back there. Get it straight. Out and in. Out and in one more out and hold. Extend.

I'll say the left leg or one leg. Push that knee into your hand. Keep your body where it is. Switch, hold. Check yourself out. It's like you could set a tray on the tops of both feet.

One's not way high, one's not way low. Let's go faster now. I'm basically inhaling for two, exhaling for two. You could choose. It's in and out.

And in. And out. Come on strong. Reach. Reach. Find that hamstring on the bottom leg or the long leg. Both legs in. Head goes down. Shake it one way or the other, come right back up, extend your right leg up the left leg to the floor.

Take a minute there, press that hamstring, the thigh of the straight leg down into the floor, Allow the other leg to come towards you. Pull one one switch, but hang on. Let's make sure you're centered. Bottom leg is down. Push it to allow the top leg to be free.

Little faster. Pulse. Pulse. Pulse. Pulse. Pulls, pulse. Keep going. You can pull on the leg a little, but try to make it down from the center of the body. That little pulse at the top.

Both legs up, hands behind the head, reach the legs down. Come back up. You can go all the way if you want. Don't let me hold you back. Two. Support your head to three of five. Here's four.

Oh, it was kinda good today. That's unusual. Hold it here. Ben your knees. Crisscross, pick a side, exhale twist, and twist. Choose your breath. Again, I do like an inhale, and an exhale, those legs are sliding right past each other. You don't get to turn them out. You get to go toward that hip with the opposite shoulder.

Think on that for four. Three, two, and one, both knees in, hug them to your chest. Woo hoo. Both feet down in that pelvic curl position again. We inhale. Start that exhale.

Roll up. Got some awareness for the hamstrings or more awareness. But we could just stretch out those hip flexors and elongate through the front of the body, picking up the front leg or your right leg extended. And we're gonna kick down, flex to come up, kick down. I point to go down, but don't worry about the fit too much.

Three, four, five, six will do ten, seven watch those ribs, eight, nine, and stay up, flexed foot, lower the hips a little, push up one out of six, Two, use the back of your arms. Three and you're up. You point to toe. You bend the knee roll halfway down just so you can realign. We're down. Sort of a great place to readjust. Right?

So adjust your feet, whatever you need to do, we're going right back up. The opposite leg comes up for me. That's the left extended. Hips are level, kick down flex to come up. Down. Three of 10.

Seven, eight, nine, 10 stay up, flexed foot. We lower a little push up six. Try to keep those hips level. That's the tricky part. Three, four, five, and six point to toe, rebend the knee, readjust the hips, roll yourself down. When your tailbone is down, pick both knees up, extend your legs to 90 degrees.

We inhale for the rollover, exhale. In in that you position again, flex your feet, separate your feet, and roll down. And you can bring those thighs closer to your body as you go, milking it. Point circle, inhale up, over. Flex your feet, separate them, and start to pull from the again, the sternum, it's like a pelvis curl in the air. Do you think about it with no legs? Look, mom, up and over.

If you want to, flex open and lower the feet. Just make sure you don't change your back too much on that if you do it. I'm gonna reverse it. So we finish it. Tows are still for me.

We circle open to the v exhale over. Flex and close, zip up, and from the sternum, the ribs, the belly, the hips. You get down when we do it again twice more. Flexing close, zip up. One body, one thing. Work it in collaboration with the whole last one.

And we roll down. Down. Down. And just close it up, hanging on behind the knees, and we just rock ourselves up to seated. Keep moving. Here we go.

This is a spine stretch. I'm gonna start this in the way I really like to do it because I don't want my hamstrings in the way. I'm gonna I'm gonna change it back in a second. But for now, we're on in a diamond position comfortably. Hands behind your head.

And again, even though our heads aren't the issue here, we can press it into the back of your hands and think of that traction inhale. Exhale. Round forward. From here, going right into it, I'm gonna start lengthening my spine on a diagonal. That means I have to lift a little, right, to get a long line.

So I'm lining up my top of my head with my tailbone. From there, just breathe however you want. Too many words. Extend your arms right alongside your ears. And if you can lean forward more do, but you're still working on that line, refold the hands behind your head.

Round forward. And from the base of your spine start to roll back up an imaginary wall. Whoo. Inhale. Because this is one of our best breathing exercises round over as if you're trying to literally squeeze the air out of your body.

Keep going. Keep going. Get your head to the ground. Okay. Maybe not. Then naturally, you start to inhale along that high diagonal. Once you're there, you exhale the arms to straight, maybe thumbs up so you know you're rotating open. Inhale, refold the arms behind your head, exhale round forward again and start to come back up.

Inhaling at the top each time creating more space. Exhale. Stay close to yourself here. Stay close to yourself. Get the air out. Get out. Get out. All the bad air. Right? Then inhale naturally.

You have more room. To expand your spine on that diagonal, exhale those arms straight, inhale refold, exhale round over, and come back up. It's supposed to have a long exhale to get you home. One more ish, exhale. Can you get any more out? Can you tuck into yourself more without leaning back? Inhale to extend your spine.

Back to that idea of pressing your head into your hand so your neck is long. Extend the arms. Stay there. Thumbs are to the ceiling. That means your whole arm rotated out. Lean into it more.

Go ahead. Challenge yourself. Why not. The upper arms pull back for 10. Nine. Eight. Let your upper back work. Six.

Five. Lean into it. Four. It just helps. And hold. Rotate to the front. Just there. Come back as if you were holding a magic circle. Rotate.

Come back. Rotate. Come back last time. Rotate. Come back. Stay there. Lean into it. Inhale.

Reach your arms behind your head. Exhale round forward and come up. I promised you a few of the usual ways. So now our legs are out straight. If that's too tight, you're gonna keep your knees bent because we still want that line at the back. Arms are out in front.

Press down, not with the hands, but with those upper arms so you could really feel the lift, exhale round forward, dive forward, dive forward. You know you're trying to get that air out. Once you do, it's so easy to just come back up, do it again. Yes. Yes. I once got the crown of my head on the floor one time in good form. I'll just remember that moment instead of try too hard.

In here, last one. Exhale. Go. Go. Go. Get it out. Get it out. Get it out. Challenge yourself, feeder flex, inhale.

Whoo. It just lifts you right back up. Doesn't it? Scoot forward. Bring the feet, toes to toe together, holding on in front. Very similar start to something else we talked about earlier. Roll back a little bit behind the sits bones, hover the toes.

And and though my back has set my rounded because at the pelvis, it is tipped back. Not trying to collapse. I'm trying to stay sort of lifted and proud. Extend one leg. You can hold it. You have to place it out on a v.

Put it back. Inhale extend the other leg. And put it back. How about both together? Don't fall back or try not to inhale. Happens. One more each side.

You can choose a leg. Go one way. Bring it back. You're just noticing how stable and cool you are. Both legs, we'll keep it up here.

Hanging on, and you start this, we're gonna roll back and come back to this position from the front of the hip bones. Let's go. Inhale, go back. Exhale, come up. Oh, inhale, go back. Land it when you can.

And up. Inhale, go back. Exhale up. Oh, I just found if I if I look at one thing, for me in the corner of the room, I can land it better. So I would look for something for yourself. As well. Oh, yeah.

Sounds better. One more time. Gotta love a good open leg rocker. Alright. Go ahead and set your feet down. Set yourself back up.

Your feet a little bit wider than the mat and arms out to the side. Feed flexed. Email rotate, exhale sawing off that little toe. And pressing back. So I'm just gonna hang here for a second because every time I do this, I learn something about myself and my body.

What I have learned to do lately is to, as I rotate, pull those ribs up and back, very similar to what you just did in the spine stretch forward. Press that upper arm up as if there's a weight on it. Like, the energy is almost to the back as that front arm tries to make it to the front and then sit up and center. I'll take a little time on the side to rotate. As you go, you could just lean into it. Sometimes I do it a little flatter back, but today I'm gonna I'm not gonna I'm gonna pull the ribs back or try to using leverage, imaginary leverage on this back arm to lift it up, and then I try to saw off more.

Hoo. It gets you when you get it. Let's go inhale a little faster. XL reach. Inhale sit up and center.

It's a little mechanical the way I'm teaching it, but that's alright. Sometimes we have to be a little robotic. Let's go. Reach hold back on those ribs. Sit up.

Take a few more reps and let your head just go where it naturally does. Sometimes if I'm thinking My head stays a little too stationary. That's never a good idea. Okay. I want one more each side, inhale rotate.

Press. Really go for it. And center. And alright. You're up. Let's just kind of stretch out.

Those hip flexors again, fingers go back behind you or sorry. Your hands go back behind you. Fingers face your heels, or if you need to to the side, let's try to keep it like that. Preferably, you'll start with straight elbows, but maybe the first one you're not able to. That's cool. Anyhow, just lift up to a back support.

Exhale hinge and sit down and inhale lift up. And exhale down. Do three more maybe put more attention to your hamstrings or your heels because it really is a little bit more about that than the arm strength, two more. And last time. And down. Just fold yourself forward.

Roll yourself up, and we're gonna just flip around quickly for a little single leg stretch. So elbows under your shoulders, palms down, or clasp clasped at the wrist or hands, tuck the tailbone under a little. And that's a weird way to say it in this position, but it it's the idea that I'm not dropping into my low back. Right? So you're gonna lift up through the abs and the legs are strong. Hover both legs. I'm gonna inhale for four, exhale for for four, and I'm kick, kick, kick, kick, exhale two three four and in, and out. Finish the extension, keep those knees up, and out.

And in, and out. One more set. In, and out. Oh, I said that. Didn't I? Okay. Take it down. Turn your cheek toward the front.

Hands lace behind your back. Bring those hands up as high as you can. Be gentle. This is not easy on a lot of people's shoulder cuts, but it's a really good one when it is. Alright. So your head is down. Your abs are up.

Your floating your knees, but you can leave your toes down for now, except for we start by kicking three, two, one, extend. You choose whether you want your feet down or up by 10 to put them down. Turn your head the other way, bend the elbows up and kick one. Two, three, and stretch reach long. Those arms down your back and kick two, three, and stretch. And kick two, three, and stretch.

Two to go. It's not so much about the height, but do find your shoulder blades here. And the last one. Stretch. Reach look slightly forward.

Let the hands go. Bring them around overhead to right above your shoulders or a v. Hover the knees again and the feet and start your swimming. And exhale. Amen. Straight legs.

Work from the glute. One more set. And stretch everything along. Settle to your mat. Jimmy said, decide if you need to before placing your hands by your shoulders to lift yourself up and round back.

Okay. Coming on to our side. Coming down. Elbow is you could be on your forearm. I tend to like to do it that way, but I'm gonna play with the balance of doing it the normal way. So I've spooked back toward the edge of my mat, line up my elbow, shoulder, and hip. You can let your feet go forward.

Top hand can be down or right behind your head. From here, just lift the leg up and kick it forward to sweep back. There's gonna be some movement if you really go for it. You try to, you know, moderate it. Push push. Push. And then I'm gonna go flex forward.

Point back. Flex forward. Point back. Flex forward. Point back last one, flex forward, point back from here. Lift yourself up.

Top leg is in front. Hand is down. So, how yes. Exactly. Hand on the mat. So it's a little it's you might have to adjust this, but I'm trying to have it straight off my hip and shoulder line that we just built top leg in front. We're just going up to a side plank.

And then a side bend. So from here, you're already lifted in your ribs. Just lift up straighten those legs. Use that lower inner thigh. Right? Then go ahead and lift up to arc over for a side bend.

Inhale, come back to the straight line, exhale. Come on down. Your hips can go towards your feet. Right? So inhale lift up. Exhale. I kinda think my armpit is going toward my waist here. It helps me feel stable, inhale back to the side plank and bend. Again, lift.

Use your feet too. Like, they're the anchors. Right? You don't wanna drop into that upper hand the whole time. Come back. He's gotta work too. No doubt. And two more. Lift. It's like the way someone's holding you underneath, the ways to lift, lift, lift, giant rainbow.

And come back. Was it two more? One more. Up to go over. And down, draw the legs in closer. If that's hard on your knees, you can separate them out.

But just to lift that arm that was holding all the weight, straight up, can you get your bicep to touch your ear without leaning into it? I'm getting closer and then side bend. Other side, swing the legs around, Bodies at the back edge of the mat. Elbow is on the ground. Most of your forearm probably is too. Again, you can do this on your forearm if if it's too much to be down here.

Watching your head, I move my feet forward. Gonna hover the top leg and kick forward and back. You can start right away with the flex foot. I did it on the third one. So I'll do that now. It's flex flex.

Reach back. Come on, make range. It's like you're walking really big. And back, last one here, right, and then sit up and heading into that side bend, take that arm the bottom arm, the arm that can support you on the mat. Move it out. That's almost like a 90 degree angle at the shoulder if you really care about that kind of thing, but really you'll know. You'll know I have the top leg crossed in front.

My legs are as if they're one because I need them supported. We lift up into the side plank. Adjust where you need to. And then it's up and over, over. Inhale back to the side, and come on down. Again, lift strong body.

Then it's just almost like float up. I know that's not true, but so it should look almost feel back to the side and about four more. Email lift. Push your lower leg into your upper leg. That might help you. Feel like you're getting more out of it and down the last three.

Side. Up. Oh, god. I love that. Back to the side. And down. Adjust where you need to. Take care of your shoulder.

Over, back to the side, and make a good one, lift up over. You're not rotating. Right? Just maybe your head, but that's about it. Come back to the t. And down draw your legs in. Again, you can separate them out if that's too uncomfortable, reach the arm up. Way up. Don't worry about the shoulder.

Get close to your head there and side bend over. Reaching long. Yeah. Okay. From there, it's turning onto hands and knees.

Let's extend one leg back. Flex that foot so you have some, energy through the ball of the foot, right, as your leg back and just hold. From here, just take a second. Your heels are really reaching back. The crown of your head really reaching forward.

My upper arms are reaching towards my hips. And so there's some sense of control in the middle, even though it's just seemingly hanging out. From here, pick up one leg. I'm picking up my left leg today and lift five. Touch down four.

Three, two, one switch sides. And five. Four, three, two, and one from there. Hike the hips up. Reach back. You can drop the heels if you want.

But more to me, in fact, leave them up for a second. Elongate those arms, push your head away from the mat, your chest toward the thighs, then suddenly let your shoulders drop again, which in this case will be going up towards your hips. Then if you wanna lower those heels do, but I'm a little more interested in getting that long spine releasing the head. Alright? Just rotate back to the plank. When we lift right back to that position, take one leg with you.

Lift up. Way up. Way up. Keep your body as square as possible. Go back down. Switch legs. Lift up. Up.

Go back down. And lift, lift, lift, back down. Last one. And, damn, nice, long plank again. Lower yourself to the mat slowly through a push up.

And we're down. Finishing off with one more back extension shoulder exercise, forehead is down. Your arms are in what I call a goalpost situation. So what that means is, like, elbows at 90 degrees, and then your wrist is straight off your elbows. From there, forehead down.

Lakes are long, but on the floor. Inhale, lift your wrist and palms off the floor. Exhale hover the elbows. So they're level now. Inhale reach your arms to a high v over your head. And bring them back to 90.

Next thing is put your forehead down. Put your elbows down. And now your hands. Again, inhale hands up. XL elbows become level with the wrist.

Check it out. Inhale head and chest float. Exhale extend your arms. There's not tension in the arms. Just straighten them.

Inhale, rebenton, 90 degrees, even wider, exhale forehead down, inhale elbows down, exhale hands. You could do two more of anything, and that's what we're doing. Inhale, hands up. Exhale elbows up. Inhale head and chest just float up.

Exhale extend, feel the full length of your upper body into your lower body. Inhale rebound elbows. Exhale four head down, inhale rotate the elbows to the floor, and hands down, last one, hands, elbows, head chest, extend. Inhale rebound, forehead down, elbows down, and hands. And from there, just side to side, easy, shoot me.

Press your hands or put your hands by your shoulders press yourself up into a round back. If this doesn't work for your knees, you could be on your back just hugging behind your knee holding behind your knees, hugging them to you. And from here, we'll just roll ourselves up to a position where we can put our toes underneath this. Straightening your legs. We're just getting up really, but let me, you know, release any tension now because we're gonna end with just a little bit of balance.

So let the tension go out of your head. You can soften the knees, straighten the knees, whatever feels good, but let your head go. When you're ready roll yourself up. And we'll just check-in. Right? We're just gonna finish, like, hopefully grounding. If you're really jittery, this may You may and start this is the the next time you do this class. I stepped one foot forward.

And and as I do that, I'm kinda like, okay. Is it is it kinda stable? And then my back foot, I'm ready to kick it off. Like, it's it's it's already, the hamstring is a little tight for me because if it's loosey goosey, I'm gonna have to find it in gravity hinge forward at the hip. It doesn't have to be a big deal. My arms are just heavy and reaching down my side.

I float the leg. Let the foot wobble. Don't worry about that. Hinge forward hinge forward hinge forward, lifting with the back leg. The back hamstring is your lever, so it's gonna help you. You can go as far as you want.

Enjoy, and then come back up. Other side. It's good to know where each side of your body is on the earth. So I've got the front foot down flat now. Back foot, I'm I'm I've got power behind it because once I get that leg straight, I have a lever. It's like a those old watering well things. Alright.

Arms are down by your side. And start to hinge, even if you just float, kinda calming down a little. If it's not calming you down, make it smaller. And come back up. With that, just bend your knees and and you'll float the arms up.

So if you just really kinda reconnect to your body in a way that you've just moved through it. Bring it back into who you are today and what you're gonna do with yourself. Oh, I'm just floating the arms. I'm just bringing some calming energy back in because I already have some strength energy, and I wanna kinda balance that out out in my world today. And every day, really, how about one more up.

Keep a soft knee bent. The arms are out in front of my chest. Just open out to a tee. And as your arms lower down, stand up, I'm gonna do that just three times in where you are done. Inhale, float, open, feel the heart expand, exhale down. And again, two more. Open and bending, opening.

And I'm gonna do one more even if I just am. Thank you for being with me. Come again, and I appreciate you. I hope you appreciate you too. Thanks.