Full-Body Flow Heat

Hi. I'm Gia, and today we're gonna do a flowy class just to feel good. So we're gonna start on your back. We're gonna lie down, their arms down by your sides, legs, hip distance apart parallel. We're gonna take a deep inhale, bring one leg up to tabletop. Exhale, you lower it back down.

Inhale, the other leg comes up. Exhale, you lower it back down. Just feel your pelvis heavy into the mat. Nothing's moving there. Just that knee folding in. Exhale, lower, inhale lift, exhale, lower. Just notice where your weight has to shift to lift the other leg up.

Try not to shift too much. You wanna stay as centered as you can, but you do have to do a little shift in your feet. As you alternate one more each side and lower back down. Try to keep your neck and shoulders relaxed and other leg up. And then lower back down.

Bring the first leg up and hold. Second leg's gonna come up, hold. Bring your legs together. Hands are gonna come behind your head with the elbows wide. Wanna hit on top of the other. Take a deep inhale here, exhale as you curl your head and chest up.

Inhale lower back down, exhale as you curl up. Make sure you're not just pushing your hand, your head with your hands. You're lifting up from your abdominals. Your hands are just supporting your head and neck, and then curling up. I need two more like this and curl up.

Last one. And then we're gonna hold it up. Little pulses up for eight seven six five four three, two, one, lower all the way down, curl back up. You're gonna just keep your head and shoulders up. Just rotate to one side, and then come back to center. Rotate to the other side. And back to center.

So again, just like before, nothing in your pelvis moves. It's just you're rotating from your rib cage and rotate and center. Think of just the torso moving center one more each side. And center last one. Now come to the first line and hold elbows are still wide. The little pulse is up. For eight seven six five four three two one.

Come back to center. Other side, little pulses for eight seven six five four three two one back to center, curl up a little high if you can, and then lie all the way back. Huck your knees into your chest. Rock side to side. Hopefully you feel a little warm by now.

I'm gonna go into a roll up. So you have the option to either have your knees bent with your feet on the mat or you can have your legs straight with your feet flexed. If your feet are flexed, push your feet in your heels into the mat, arms come up to the ceiling. Take a deep inhale, exhale. You're gonna push your arms down, roll all the way up, reach toward your feet, and then pull your waist back to roll you down.

Squeeze your legs together. All the way down. And then roll up. Reach short your feet. Head between your arms and then roll back one bone at a time. Try not to lift your shoulders up as you're moving.

Again, rolling up. Think of hollowing out your belly, pulling your waist back to roll you down. All five toes coming back if your feet are flexed. Two more rolling up. And reach forward and roll back.

Last one. Keep pushing your feet into the mat, roll up. And reach, and then roll back. We're gonna roll up and hold, and then sit up tall. We're gonna bend your knees if they're not already.

Legs are still glued together. You wanna make sure you're not pulling your knees all the way into your chest. They're kinda far away from you, and then arms are gonna come out in front of you. So nice and tall as you inhale. As you exit, you're gonna roll halfway back.

You're gonna open one arm out to the side, twist. And then come back to the center and then roll all the way up. Other way, you're gonna roll back halfway, open out to the side, and then come back to center, and then roll back up. Rolling back. Again, pulling the waist back open and center. Roll back up. Keep pushing the feet into the mat and roll back halfway.

Open and center. We're gonna do two more sets. Squeeze the legs together. Open. If you need any assistance, you can always hold on to the back of your legs to help you as you're rolling up and down. Halfway back.

Open center, and then back up. Last set. Think of reaching those arms long, so you're reaching across the room, center, and up. Last one, and open and center, and then all the way up. Good arms down. You're gonna sit with your legs as wide as your mat, feet are flexed, long spine arms in front of you shoulder height.

Take a deep inhale, grow your spine a little taller, exhale, stretch your spine forward, think of reaching your head between your arms, pulling your waist back. Lifting all the way up. And then round forward, keep pulling your toes back. Find that two way stretch. On your spine, and then roll all the way up.

And then round forward. Keep the energy in your legs. So it's a full body exercise. Even though it says spine stretch, we're still working nice and hard. Reach and then all the way up.

Do two more like this. Round forward. Release all the air. Inhale to come back up. Exhale as you round forward.

And roll all the way up. Arms out to a tee. You're gonna twist to one side, reach toward your baby toe and saw it off for three, two, one, and twist and reach Try to keep your hips still. So it's just from your waist that you're twisting and up. So it's like your pelvis is in a bucket of cement. Nothing's moving.

You're just twisting from the waist and up. Twist and reach. Thank you for reaching that back arm just as much as the front arm. So you don't forget about it. And twist and reach for three two one and up. Twist and reach for three two, one and up. One more each side.

Twist and reach for three, two, one and up. Last one. Twist and reach for three, two, one and up. Shake out your arms. You might feel nice and tired from holding a mountain that tee. You're gonna bring your hands behind your head again, one hand on top of the other.

Sitting up as tall as you can. If this doesn't feel good for your legs, you can always bring your feet to a diamond and just make sure your diamond is long if you're sitting that way. Otherwise, keep your legs out. You're gonna lift up and side bend over both sit bones down on the mat. Inhale up to center, exhale the other side. And then back up. So you're trying to go directly side to side. And then back up and over and up.

The weight's even in your pelvis. You're not letting one side lift up as you bend and over to the other side. And up, and we're not rotating in the body at all, just directly to the side that you're bending, and up, and over, and up one more each side. And then come up last one and up. Relax your arms down. We're gonna come onto your side.

So we're gonna come onto your forearm. You want your elbow right under your shoulder, and then I like to do a fist, but you can have a flat hand if that feels good for you. Bottom leg is bent, and then your top leg is gonna be straight. Make sure you're lifted up on the bottom side of your waist so you're not just hanging out here. You're pushing down in that shoulder, really supporting yourself from your back. Let's point your top foot.

You're gonna lift that leg up and down. It'll go a little higher than your hip and down. Up and down. Up and down. Four more. As you're lifting, making sure the waist is staying long on both sides, feeling your abdominal supporting you. Last one, then you're gonna pull it up and hold.

You're gonna kick the leg front and back. Front and back. So remember the order that we're doing this because we're gonna do this in a little bit with your hips lifted. It's gonna be a fun little challenge and back two more. Last one. Bring your leg back to center.

We're gonna go into a circle up and around. Two, three. Again, nothing's moving about that leg. You can push down in that bottom leg to help support you and stabilize you. Reverse. Back. Two, three, four, five, six, seven, eight. Lower that leg down.

Go ahead and hit out that hip if you need to. If you wanna stay down, you can do the same thing just with your, leg down. Otherwise, push down in your bottom arm, lift your hips up. You can have your top hand on your hip. From here, you're gonna keep the hips up as you lift the top leg up and down. Up and down. Use your abdominals to support you again.

Pull up in your waist. And four three two one, come all the way down, take a breath, and then we'll come right back up to that side plank, lift your leg up, and we'll kick front and back. Front and back. Again, nothing's moving but that leg. Try to stabilize the rest of your body.

Four more. Three and two. Last one. And then lower that leg down. Take a breath, and we'll go into some circles.

We'll lift your leg or here hips up. Lift that leg up and circle it around. Two, three, four, five, really stabilizing your upper body and reverse back. Two, three, four, five, six, seven, eight, lower everything down. And then we're gonna do all of that on the other side.

So we're gonna come on to that other elbow. Again, your elbow is right under your shoulder, bottom leg is bent, top leg is straight. You can have the top hand down for now just as you're balancing. Let's point your top foot, pull up in your waist and lift the leg up and down. Up and down. Again, just keep checking your bottom shoulder. Make sure you're not sinking into it. Really hold yourself up from your back.

And three, which we'll need when we do that side plank to lift. Now you're gonna lift your leg up and hold and kick front and back. Front and back. Keeping the rest of your body still. Just letting the leg swing with control.

And back two more. Last one. Bring your length back to center and little circles are round. Two, three, four, five, six, seven, and reverse back. Two, three. Keep checking that shoulder. I found mine coming up by my ear. Lower your leg down.

You're gonna bring your top hand on your hip. We're gonna lift your hip up. And then from here, we'll lift the top leg up and down. Up and down. Really support yourself from your back. Push down in that arm.

And we have four three two one. Lower all the way down. Take a breath. Come all the way up, push down at our arm. You're gonna lift that leg up hip height and kick front and back. Front and back. You may notice that one side's a little bit easier.

One side might be more challenging. Just notice it. Don't judge. And two more. Last one. Bring your leg back to center.

Lower all the way down. Take a breath. And then from here, you're gonna lift your hips back up. Lift your leg up and circle it around. Two three four, five, six, seven, last set. We got it back. Two, three, four, five, six, seven, eight, lower that leg down with control, lower your hips, lie on your back. We're gonna stretch out your hips.

Cross one foot over the opposite knee. Pull your leg in for a figure four stretch. Just breathe into it. Take a breath. You can rock side to side if that feels nice. And then switch legs.

So the other foot's gonna cross over your knee and then pull that leg into your chest. Just try to turn that knee out as much as you can to get into that hip. Bring your feet onto the mat. We're gonna stay on your back. You want your feet fairly close to you and hip distance apart. I like to touch my fingers with my, heels just to make sure that I'm close enough with my feet. Arms down by your side.

We're gonna go into a bridge. So take a deep inhale here. As you exhale, you're gonna roll your pelvis up one bone at a time all the way up to your bridge. Inhale at the top. Xhills you roll down one bone at a time.

Just trying to keep weight on all parts of your feet, inhale at the bottom exhale as you roll up, think of reaching your knees past your feet, find length in the front of your body, inhale at the top exhale as you roll down one bone at a time. Inhale exhale as you roll up. Try not to crunch your toes. Keep nice and long. You got no tension anywhere in the body. Inhale, exhale as you roll down.

One more simple bridge like this, then we're gonna add on to it rolling up, inhale at the top, exhale as you roll down. Try to keep your chest open. They're gonna roll up and hold, find that nice long bridge position. Keep pushing down in your arms. You're gonna bring one leg up to tabletop just like we did at the beginning, and then lower it back down.

And then other leg up, and lower. And just keep alternating. Again, noticing that you have to shift your weight a little bit, but try to stay as centered as you can. And lift up and lower. Lift up. Try to keep your hips lifted.

One more each side. Last one. Both feet down. Take a deep inhale lift your hips a little higher. Exhale as you roll down one one at a time. And then roll right back up.

Find that bridge hold. We're gonna bring one leg up and hold. This time, we're gonna stretch stretch it up to the ceiling. Keep your toes pointed. You're gonna lower your leg down to meet your other leg and then lift it back up to the ceiling. So lower down to meet your leg and then lift back up.

Try to keep your hips at the same level so they're not dropping and up. Lower down and up. Two more. And up last one. Keep your leg up.

Now you're gonna lower your hips down an inch and lift back up an inch and lower a little pulse up. Up lower down and lift. Think of using your glutes to lift you up. If four more, and three, that toe is reaching all the way up to the ceiling. Last one, and then bend your leg, bring your foot down, and then roll all the way down.

Take a deep inhale exhale as we roll up. You're gonna bring the other leg up to tabletop and then stretch your leg up to the ceiling. You're gonna lower that leg down to meet the other leg and then lift back up to the ceiling. You lower and lift. Lower, keep pushing down in your arms, opening your chest, hips are staying nice and high, lower, and lift, lower, and lift two more, and up, last one.

Keep your leg up lower your hips an inch and lift back up and lower lift and up up four more and three reach your toe all the way up to the ceiling, two Last one. Bend your leg. Bring your foot down and then roll your hips all the way down. So now we're gonna bring your legs out a little bit. We'll stay on your back.

We're gonna go into teasers. So bring your legs together, but keep your feet flat on the mat. Arms are gonna come out. You're gonna reach them toward your legs. Take the inhale as you exhale, gonna roll all the way up.

Sit nice and tall. Keep your feet on the mat and then roll back. We're gonna go just to your shoulders. And then roll right back up. And then roll all the way back to your shoulders, pulling your waist back to the mat.

One more time, roll up. And then roll back. This time, we're gonna go all the way down because we're gonna change your legs. One leg is gonna come up. You wanna keep your knees glued together.

You're gonna roll up towards your feet and then roll back. Just to your shoulders, roll up to your foot, and then back down to your shoulders. Two more, and then roll back to your shoulders. This one you're gonna hold up You're gonna roll halfway back. You're gonna open out to a little rotation and then come back to center.

Same thing. Open your arm out to rotation. Same direction. And then back one more time. Open and center and then roll all the way down, switch your legs. Lakes are glued together. You're gonna roll up to your foot and then roll back to your shoulders.

And back up to your foot and to your shoulders. One more up. And then back down. You're gonna roll up and hold And then just roll halfway back. Open that arm out to the side.

Rotate and then come back to center. Open and back to center. Last one. Open and back to center, roll all the way down. Hug your knees into your chest.

Rock side to side. And we'll flip over onto your stomach for some swimming. So you're gonna lie down. You want your arms a little wider than your shoulders right in front of you. Your legs are gonna be a little wider than your hips.

We're gonna keep it nice and broad today. So from here, you're gonna lift one arm in the opposite leg up, lift your chest. And then lower everything down. Other arm and leg, lifting up, and then back down. The arm and leg that are down, you can keep pushing them into the mat or the floor and lower.

And lifting up. Try to reach across the room with your arm and leg. Lower. One more each side like this. Lift. And lower. Last one. Now we're gonna lift both arms and legs.

Both arms and legs lift up, and then lower back down. If that doesn't feel good, you can go back to the single with the opposite arm and leg. Lower? Two more. And lower. Hold this next one up. Lift. Now you're gonna alternate your arm and leg going up and down like you're swimming in a little kitty pool.

Swim, swim, swim, swim, swim, breathe. Try to keep your chest lifted. But keep the length in your spine. Reach across the room with your arm and leg. We're gonna go for five.

Four three two one and then quiet arms and legs, lower everything down, push back into child's pose, and stretch. Take a breath. When you're ready, come on up. We're gonna go into a plank series. So we're gonna start with reverse plank.

So you're gonna either have your feet flat on the mat with your legs bent or you can have your legs straight out in front of you. Hands are gonna be right by your side right behind you. Your hands can be palm fingers facing forward or out to the side if you have tight shoulders. So I'm gonna have my fingers facing forward. I'm gonna push down on my arms, lift my hips up try to find a straight line from my shoulders down to my feet and then lower all the way down.

Again, lifting my hips up, finding that nice straight line, and then lower all the way down. Two more lifting up. And then lower it back down. Last one. So you're using your legs just as much as you're using those arms to lift and then lower back down. Shake out your wrists.

You can even stretch forward. Reach for your toes. Touch the backs of your legs which might feel nice after the bridging that we did earlier and then roll up. We're gonna turn over to do some forward planks. So we're gonna bring it back to the first class that we did with our plank series.

So we're gonna start on your hands or you can do four arms if that feels better for you. Find your plank whether you're on your knees or your feet. Just hold it. Pull into your abdominals, stretch your legs long if they're straight, glue them together. And then from here, we're gonna rock forward and back. Forward and back.

So your head is staying in line with the rest of your spine. Try not to drop it down. Which is a common thing that we like to do. We'll go for four, three, two, one, come all the way down, and then shake out your wrist. We're gonna go into another plank.

This one I'm gonna do my forearms just to give my wrist a break, but you can continue doing it on your hands if you'd like. So find your plank position again on your feet or on your knees. Find that long position, hips are in line with the rest of your spine. You're gonna lift one leg up and lower it down. Other leg up and lower.

Lift and lower. Again, try not to drop your head. Look straight down and lower. As you're lifting your leg, try not to lift your hips up. And down.

One more each side, lift and lower, and then lower your knees down if you're on your toes and then push back, shake out your arms, shake out your wrists, and then we're gonna go into our three sets of push ups. So we're gonna do five push ups each time, and then we'll rest in between each set. So when you're ready, on your hands, either on your knees or on your feet. Find your plank. Turn your arms so your elbows point back and they're just gonna bend your arms and stretch. Bend and stretch.

Try to keep your head up again. Don't let it drop as you bend. And then lower your knees down. If they're up, shake out your wrist. You have two more to go.

We got it. So hands back out. Find your plank. Rotate your arms so your elbows point back and then we just bend the arms. And stretch.

Then as you get tired, try to remember your alignment so you're not letting anything. Just fall one more and then come all the way down. Shake out your hands. We have one more set to go, and then we're gonna cool down. So last set, spread your fingers wide on the mat, find your plank position, squeeze your legs together, turn your elbows so they're pointing back and then we bend and stretch.

Ben. It doesn't have to go far. Just go where you can. One more. And then come all the way down.

Feet together knees apart, push back into child's pose. Just stretch, breathe into that. Let your arms rest. Let your spine decompress. And then roll up when it come to a seated position.

So you can sit. However, it feels comfortable for you. Arms just down by your sides or on your knees. Take a deep inhale, gird your spine a little taller. Exhale keep that spine length as you release all the air. Two more times inhale and exhale.

One more inhale. And exhale, you're just gonna do a little half roll with your neck. So you're just gonna look down and then bring one ear to your shoulder and then down to the other side. And then one more each way. Try not to go back.

Just going front and side. And then bring your head back down, lift your spine up. Sholders are gonna come up as you inhale, exhale as you roll them back down. And I hope you enjoyed this class. I really had a lot of fun teaching it, and I'll see you next time. Bye.