Full-Body Mat

Hi, everybody. It's Amy havens here for some mat work today. Thank you for being here. We're gonna start actually with our legs apart. Hip with parallel. Let's get long and opened up first.

So as you stretch your arms up overhead, you can interlace your hands together. You can also keep them separated. But just get long. Try to create some space between your ribcage and your pelvis, and I'm gonna take one arm higher than the other arm opening that side of my rib cage body and the other side. And at the time that I reach upward, I'm gonna anchor the heel down.

So right arm is up, right heel is down, left heel down, left arm up. And then we can start to just kind of reach a little higher. Try to get really long, decompressed, stretched if you want that word. It's really nice. I think open is another good one and one more time. And then bring both arms down bend your knees of step a little wider. Yes.

We're gonna do mat, but I want you to warm up your back and your rib cage a little bit. So I'm just shifting weight. My arms are just a little bit bent. Just put a little bit of breath here. Let your ribs have some freedom.

Let your rib cage have some freedom. You may wanna start pulling a little more focus in your center, meaning stomach in, shoulders down, all those pilates cues. But just feel some air come through your body. We'll take four three and one. Ready for some mat work. Let's go. So we're gonna come up on your mat.

I have my raised mat today. It's wonderful. I love this mat. I'm gonna take a breath in, and I wanna just have us roll ourselves down. Just however you roll yourself down. I'm in parallel with my leg.

Let the o upper body open. Let the mid body open. And then once you get down here, just place your knees down. Spin your feet around. Just have a seat on your seat.

I'll roll back onto your back. Get settled in and really feel your feet we're gonna focus on the feet for a moment, pinky toe side, big toe side, heel, arms a little open so that you can really let your collarbone and your chest girdle open. Feel lengthened here. Let's take a breath. Now as you lift your pelvis, it's not a pelvic curl right now.

Yeah. I always do with him, but right now I real I'm gonna move my arms so y'all can see. I want us just to lift our bodies up maybe a fist high, not even a fist. How about slip a piece of paper or two underneath your hips and just stand on your feet. You'll probably start to feel a little work right in the center of your fishy, and that's what I want you to feel. We haven't tilted the pelvis. It's level. Right? Everything's organized.

We've just kinda levitated off the ground a little bit and then set yourself back down. Alright. Let's do it again. I'll put my arms down. So let's breathe in. Press your feet down.

Lift your seat and your pelvis up. I'm still trying to be level of pubic bone hip hip. I'm not any higher than that. My rib cage is still on my mat, and I'm going to set my pelvis down. Do it again. Inhale.

Start at the feet. Feel the connection all the way to the back of the leg to the pelvis, up through the lumbar area. And then maybe start to send some awakening and some energy through your spine through the top of your head? Can that give us a sense of more length from the head to the tail, maybe? And then set the hips back down. Now slide your feet in just a little bit closer and lift your heels up and do the same thing two more times. So it's a breath out to raise your hips.

Sometimes this just gets more connection in the glutes and then set your hips down. Breathe in there. Breathe out here, exhale, just lift. And then lower. Now we will lower the heels all the way. Now we get to articulate. Take a breath and roll the pelvis into that posterior tilt.

Articulate and come as high as you want to go toward the upper back. Inhale here. As we exhale, it's that sequential from upper back to lower back movement. Stand strong in your feet the entire time. Let your arms be a little bit open away from you, breathe in at neutral or level.

XL as if your hip bones are coming toward each other, pelvis starts to articulate lumbar, thoracic, and you're up pretty much between your shoulder blades. Let's breathe. Now think about those inner thighs and feel something happen. Feel like they're trying to come toward each other. Don't move your legs, but the muscles engage more toward that center line.

Let's take two more. Okay. Breathe in it level. Right. So right away, for me, it's the back of my inner thighs are starting to kind of muscularly come toward the center. I'm feeling a little more stretch now in the front of the quadriceps. And a little more lengthen through the lower abdomen.

Inhale, exhale come down. I also realize some of you may not feel any of that. Right? We're all different. All different. Take a breath. Exhale coming through, standing on your strong legs, standing on your strong back. Pilates is about spine strength.

The body is strong through the spine. Spine health. Let's move the spine. Let's feel the muscles that coordinate to the spine and the muscles that, help our limbs come off of our spine here. Right? Pull your thighs in.

Place your hands on the back of your thighs today, press your thighs against your hands, feel that connection through your armpits, sides of your back, and I want everybody to raise their head. And just spend a few breaths here. So, and I'm we're doing quite a bit here. It's the shoulders on the back, thighs against the chest, thighs against the hands, chest toward thighs. Roll your upper body back down. We'll do it again.

Breathe in. So it starts with the legs into the hands. My ribs are kind of sliding in the direction of my pelvis. I'm trying to get a little bit higher in the chest lift. And then come back down.

And we'll take one more and we'll stay up there. And we breathe. Now notice how low my shins are. Let's keep our shins down for a moment. Let your hands go and start some pumping.

Keep the shins right down here. Can you get your upper body half of 1% more toward your legs? Great. Now if you wanna take vertical legs, Feel how rooted your spine is into the mat. You don't have to take your legs any lower. If you're going to, you can do turnout, you can do pilates v, you can do parallel, It's as if your hands are still behind your thighs and you're pressing your legs against your thighs.

Hard it to do when your arms are pumping. Inhale. And exhale. Three more cycles. And exhale.

Two more cycles. Exhale. Last one. Exhale all the air out. Okay. Put your knees down.

Put your head back down. Keep your thighs close to you. Reach your arms to the ceiling and just stretch them back overhead without losing your rib cage connection. Circle your arms open and back down by your hips. Two or three circles each direction. I just want you to sense there's these are not huge circles.

These are circles, but still feeling muscle connection through the side of the arm to the side of your back to your abdomen. Right? There is a stretch, but there's contraction as well. Let's go the other way. Palms face up. I can see my arms and my peripheral vision. I'd love for yours to be there too, except for way down here.

But in the width of the circle, Right. We're kind of finding a diameter of control in a way. I don't want you to go so big. Alright. Now we're gonna do that same hands behind the thighs. Press your thighs forward. Press your chest forward and rock yourself up, and we're getting ready for roll up. And I am going to use my strap.

If you don't have a strap that is okay, those of us with a strap, using that for our advantage and for our skill building and connection, pull your heels and ankles in, reach your arms forward and flex your spine. Now we're right on our sitting bones. We're gonna take a breath there. And start to come back from the abdominals. Take your time, send your sacrum underneath the mat toward your heels.

So watch the arms. They're not gonna go too far. We don't arch the back. We keep the arms connected, rib cage connected. Take the arms, take the upper body, and rounding up and over. We've gotta try to keep tension on that strap.

Two more to go. We roll it back. Opposition, arms are coming forward, energy out the arms and legs. The spine is what moves behind us. We take our arms back. They're still in my peripheral vision.

They breathe in, exhaling up and over, keeping tension on the strap. So you really have to keep pulling back through your center. One last time to roll back. Feel the opposition, everybody. Arms coming forward, energet energetically, legs going forward.

The spine is what's coming back, and I want you just to lie down. Now if you have the strap, keep one ankle in it. If you don't, you just have to bicycle one leg up, and we'll take a nice hamstring stretch. So same thing, as we did a minute ago, place your hands behind your thigh, square your pelvis. Press your thigh into your hands.

Okay. So we we single leg circles coming. What I want is to do, let your hands go. The opposite hip and the working hip, pull them down into the earth. Feel have that band across your stomach really activate, then have a sense that this leg is lighter. It's a sense because it's a leg. Right? But you root with your pelvis, externally rotate this leg, and we're ready for our circles.

Mine will be smallish. I'm busy pulling my hip points into the mat, my stomach down, and the sense that this leg is up, up, up, up, up, that was my five, reverse the circles. Meanwhile, the other leg is rooted I have the advantage of the strap. There's four, and there's five. Now flex your ankle.

Bring your leg closer to you now. I'm curious about this. With your opposite hand, Can you hold your big toe and just feel that? Now I'm curious with your outside hand hold your baby toe side. With that position, you're gonna feel that both of those in a moment again, but try to square this working hip down toward that ankle strap.

Alright? Okay. Let's bicycle the leg, thread it down, put it next to the other leg, reset. Here comes that second leg. Of we go first to stretch. Your foot can be extended. Anchle is strong against the strap, leg pressing into hands. Arms by your side.

Now we don't rush the circles. Gotta anchor hips down. Like, pull to the earth, not even the mat, just to the, like, Earth. Right? The leg is up. There's this gap in the hip joint a little bit. You've gotta create that rhythm and that rotation with your circles, you gotta create the space for that rhythm to occur. So the leg gets to go up, the pelvis roots down, and the stomach anchors us down.

Right? For five circles, here's five. I think I might have done six. Out around and up. Out around and up. Three. And four, we don't have always have to do big circles.

There's our five, flex your foothold on. Alrighty. Increase the flexibility a little bit if you can. Opposite hand big toe. Just feel a little bit of flexibility work. It's not a contest, a little bit of flexibility work, just feel where you are, and now outside hand pinky toe feels different, doesn't it? Trying to square the hip as much as you have as much as you have.

Okay. Thread that leg. Now let's pull that foot into the chest, both knees into the chest. I don't want you to rock yourself up to sitting. We're gonna work on a rolling like a ball before we do. Put your hands behind you. Can you make fists or put your fingertips or flat hands?

You can go go fifth. I wanna lift my hips up and pull my hips back toward my hands. Push my fist down, lift my hips up and pull my hips toward my heels. You know, just try to kiss those together. Then I lift is I'm trying to program this that my stomach is what's in charge, right, the wheeling of the pelvis.

Trying to get the tailbone under some flexion in my spine. Let's go one more and one more. Get pretty close. Okay. Now come on up and put your hands around your shin bones.

Not lean back. Contract back. You can just stay up at the tip toes of your toes. In fact, let's all say at the tip toes over the toes. Can we press our knees out?

Our elbows in. The shoulders down and feel the solid muscle connection on your back. You lift your toes. We roll. Let's go. Let's play.

See what happens. And breath is fun on this one. Inhaling back, exhaling up. I like to keep the feeling knees out elbows in. Three more.

Two more. Last one. Hold today. Place your feet down. Take your hands back.

Open your chest a little bit. Lift those hips. Slide your hips back just a little. Series of five. Arms coming forward, rolling yourself down. Now let's play with some rhythm in the single leg stretch.

Slow slow, slow, quick, quick, quick, hands on one shin, pull it in tight, tighter, down tight. Chest up toward those thighs. Extend. Now we can take that low leg up pretty low, I think. Ready? We're gonna change slow. There's a slow.

Here's a slow. And four quick. Quick, quick, quick, quick, again, slow elbows are out. Sholders are low. And a quick quick quick, two more sets. Slow and a pull.

Slow and a pull. Quick. Quick. On the quicks, you're still pulling. Right? And pull in and pull in and quick quick, and in between each set, chest stays there, then it stays here. Open your knees.

Take a breath. Collect your connections. Curl yourself up. Double leg stretch three times. Arms by the ears where we framed earlier, exhale around and pull yourself again and up stretch, close.

Stretch, close, chest comes down in between each one. Breathing in. Scissors come up. No. Pick up one leg. Rather than pull pull, I want us to hamstrings, press press.

Press press. So I'm not indulging my hamstring flexibility. You could. I'm trying to keep my chest in the same position and hamstring is active pressing into my hands. Four.

Three. My hips might be a little more square this way than usual, fold in and rest. Hands underneath pelvis thumbs together index fingers touching. Create that platform for your sacrum. Elbows are open and your shoulders are back.

Lakes up. Now feel for a moment just like we did in a single leg circle how you can root your stomach and your hips into the earth, and these two free legs up here are reaching up. Feel the opposition, right, down and up. Now how low you go is really up to you. We don't want to lose the rib connection. We wanna keep the pelvis rooted against those hands. The stomach active.

How about one more? That's it. The legs light and long. And bring yourself up. Fold your legs, undo your hands, sweep them back around behind your head, chest lift. Twist to one knee.

Just hold. Just hold. Just hold. Change sides. But we're not just holding.

We're reaching. We're lifting and twisting. Now for our rhythm, we're gonna go even counts for 10. One, two, Use your eyes see something. See something.

Seven. Eight. Nine ten, tuck your knees in, roll yourself up. Hands behind you, open your chest, lift those hips and just slightly press your hips back. Now I do have my boxes for my feet. For spine stretch forward.

You can also do inside the edge of your mat. I'm gonna use what I have because it feels good. Spine stretch forward. Lift the arms, lift the air underneath your armpits in your chest and notice how well you're on your sit bones. Breathe. When we flex forward, we are trying to stay on those sitting bones.

Right? I could hit flex. I'll show you what I mean in case you're going, what do you mean? Amy? That's hip flexion.

Feels good, but I didn't change my spine. Remember, Pilates is about spine. Right? Lot of hip joint too, but I wanna move my spine into the c curve. It's it's it's tempting. It's tempting. It's tempting to go into flexion.

I'm gonna roll up to sitting. Toes are up. Breathe. So that's come the back. The stomach comes back. It's like the lumbar wants to go that way.

Let it help it. How do you help your lumbar go back? You press from the front. Okay. Come up. Now the back muscles go, okay. I've gotcha. One more everybody, we're gonna add on to it to come on forward.

So remember those little toe holds I had to do. Put your hands on your big toe side of your foot. And pull your hips back and your stomach back even more and your lumbar. To spend a few moments, I am pushing the ball of my foot into my hands, creating this really solid frame of my arms to my back and down my low back to my hips. Right? Now when you change it, you're gonna go to the outside.

This is different to the pinky toe side. Keep pulling those edges back, heels reaching forward. Shoulders down. See if you can get a little more opening of your back up and wide. This is a great way to prepare ourselves for Open Lake rocker, which we're coming to right now.

So let go of the hold rule yourselves up. There's lots of ways to get into him with Hank Rocker. Why don't we today do this? And place your hands on the in steps of your feet or inner ankles. Contract your abdominals, lift your feet.

Can we do both legs out without losing our posture? Whoo. And both legs in. This is a great place to spot something right in front of you. Let your eyes help your spine. Stay aligned. There's often a where your eyes go, the spine goes.

I don't want my spine to fall. So I don't want my eyes to change. Right? Now hold here. Now I want to bend my elbows. That helps me keep my lats engaged.

I'm not gonna bias on my flexible hamstrings. I'm just gonna hold here. Now we're rocking back and forth, trying to come up to this balance point. I'm making a choice right now to move my hands even closer to my calves. I just intuitively know that's going to put me in more successful control.

That's just, I think. So when we roll, let your eyes change, let your spine change. Go forward. They'll look forward so that your eyes know where to go. Hold on, Amy. You gotta. There I go.

Roll. Unroll. There it is. Breathe. Breathe out.

Three more. Sometimes mobility, it's a tricky thing to manage. That's what that was. Two more. And the last one, open leg rocker.

So many ways to dismount and get out of it. We're gonna teaser our legs. Let's give a little hint of teaser. But we'll roll out of it. Okay.

Cork screw is going to be very small, bicycle both legs, up pickle, make that same hold you did a moment ago, index finger touching, thumb touching. Feel the rootedness of your pelvis into the mat, into the earth, and these two legs reaching up. You can do parallel or pilates v. For this, how you're gonna do pilates v? It feels very natural. So we do that clockwise circle around. We go and we pause. We counterclockwise.

Well, we're not pausing. We're reaching. Right? The whole anchoring of hips into hands. Supporting ourselves so we can do these circles. Now if you wanna go bigger, feel free to make the gesture a little bigger. But don't sacrifice the roots, please.

Don't worry about the big size. Stay in your center. Stay in there. The lot of cool stuff in there would be strong down there one more each direction. Yes. There's a rollover component that could happen.

We're not doing it today. I want you to pause there at the top, bend those knees, hands behind your thighs, press your thighs into your hands, pick your chest up. We're gonna roll ourselves up. Lakes open for saw. Now for saw, Before we start the saw and the rotation, put your hands by hips.

You have lifting myself up. Get yourself a little bit lifted here. Place your pelvis down very lightly. So you still work on your back strength. To hold you up, place your fingertips on your sternum just so you have a little guide post.

I'm gonna ask us to do spinal rotation from the sternum. This keeps things honest. And just go to side to side. I don't we don't need to twist so far. We don't need to twist so far by so my my rotation right now, my sternum is kinda aiming over my leg.

That's plenty. That's plenty. If you feel like you'd like to go farther, check it out. But where are your roots? Right? So I went a little farther. Okay. I'm gonna take white out my bottom hand, and I'm gonna reach you behind me, palm up, Now I can reach this foot a hand forward.

You don't have to go to the outside toe. You don't. You can. What if you just go forward toward whichever side of your foot feels good where you can keep your roots anchored? And reach and round your back. Don't forget about the reach of your limbs off these stable sit bones. Roll back up.

You might have been able to twist a little more. Let's come back to center. Hands on sternum. To the other side, and then we'll do the traditional way a few times. But stay in your stay real here.

Reach reach flex. Right? We are in rotation of the trunk with forward flexion of the spine, reach an opposition. Yes. You can have your hand at the outside of your baby toe. We'll get there. I've got something for you. Roll back up.

Fingertips to sternum. Okay. Out stretch your arms. Right? Now we know what we're doing. So as we twist, you can go outside or inside. I'll let you decide. If you're choosing outside, you gotta lift and twist more from your inner strength. Not your arms.

It's inside. Inside, lift, space, and strength lets you reach. One more to go. Lift. This back arm is internally rotated. I'm reaching toward that toe.

I'm trying to spiral stretch and lift other direction. Trying really hard not to just flex those hips and bypass and work flexibility. Okay. No. I do have a little surprise. Turn again to your first side. Place this front arm on the outside of your thigh and this back hand down.

We're not cranking into more rotation. You're lifting and seeing if you can source some kind of spiral within yourself from your tail through your your head. You see, and it's really a lot of the breath. Right? Lung diaphragm. It's helping. I'm rotating more. Well, we'll look at that.

I can look all the way behind me. Now can I do that with my arms out and take one more? I might have more range. That feels really good. I needed to breathe a little bit more.

Twist other side. So this hand will go to the outside of your leg. I'm not pulling with it. In fact, my leg is pressing against my hand and my hand against my leg. If I breathe into my left lung, there. It's gonna lift me and turn me more.

Here goes on arm. Just wanted to get out of the way. And then I wanna stretch. I've gotta lift and spiral and breathe. Go And we come all the way up, and then hold your center for a moment, and then blow yourself down.

Gathering your legs together. We're heading to prone. Spiral your legs around, lie on your tummy. The way I'd like to approach this prone first is stack your hands. Lift your chest up off of the mat, everybody, and kind of wiggle your chest area, like a little inchworm toward your hands. You might have to move your hands stretch and then set your head down.

Legs connected, or they can be separated. What I want you to do is take the toes and bend them down. Lift your thighs up off of the mat. So what that's doing is engaging the quadriceps but see if you can push yourself a little bit with your feet toward your head area of your body. And can you imprint your pubic bone a little bit more, which creates additional length in your lower back? Lift your head off of your hands.

Right? And you're lifting and nothing should be compressing in your lower back. If you're feeling that, take it back down here. But what we wanna be able to do is get that height We're on our pubic bone. Our legs are extended. Our hips are open.

Let's do it again. So we'll take our head down. And you'll just let your legs rest, feet down. Let's reassess. Get long. Tuck the toes down, lift your thighs.

Now as I lift my thighs, I'll lift my head. And I'm my breastbone is reaching toward my hands. I'm pushing with my feet see what I'm doing. I was trying to get the energy and the effort coming to my upper back, not the lower back, the upper back. Now if you would like to stay here, you can with your legs.

Some of you are gonna wanna go down with your toes. You can do that. I'm gonna ask you to separate your hands. Let's do the knuckle together version. This is single leg kick. You can come down if you need to. If you wanted to, that would be on the hands.

We're gonna kick kick and pass. Kick kick and pass. I want you to really keep reaching your chest over your hands. Good. Eight more. One, two, three, and four. Six, seven, and eight both legs together. Now come down with length, separate your hands.

Now we're not gonna do the shoulder, the bind of the hands behind for double leg kick. I want you to let's go this way again. This feels great. So stack the hands. We're gonna go back to the toes the legs and get long. K? Can you all stay there with your legs?

Lift your head off of your hands. Turn one facial cheek, and then just turn the other cheek. That's kind of fun. Keep your legs active. So be, yeah, this is instead of our traditional double leg kick, but I'm not, you know, I'm working on training to reach my chest toward my hands, but we get this beautiful cervical rotation.

And then from here, we're gonna try a swan. Right? So you can put those feet back down. Move your hands now farther back toward the side of your chest. And that same thing, reaching your chest forward. Now if you wanna go to full straight arms, you can. We don't have to be so high up on the thighs like I am, but it feels okay to be here. I think the next one I wanna do, I wanna come down a little bit. Yep.

So I'm actually accentuating my chest going forward. K? There it is. I'm gonna try that again and going up. Bottom of that breast bone, chest going forward. Maybe I'm coming up there.

That's better for me right now. As I come in, An out, chest, chest. Just. One more to go. Now we left. My elbows are wrapped back.

I'm going up. I'm gonna breathe. I'm gonna come back down. After we get back down. I want everybody to just shift back into a child's pose or the rest pose and wiggle the rib cage. Keep that body moving.

Keep the breath going. A few more breaths. And then we're gonna come into some side body work. So come on to one side. You can have if you have your moon boxes place your feet on your moon boxes with control, your back elbow along the back edge, your body near the back edge, adjust if you need to.

If you do not have moon boxes, your legs are still on the front. Right. Now as you're here, before we gesture the legs, let this bottom body meet the mat. I'm not gonna squish myself, but I'm lengthening that direction, and I'm lengthening this direction. And this whole side of me is meeting my mat. There. I feel really connected now, leg up and down.

Let's actually point that toe five, just lifting from your lateral hip strengths. There's our five. We'll do five in external rotation, whichever feet you like you can do. I'm not married to whichever foot. Can the bottom leg push down?

And four. And five. Lots of things we could do inside kicks. Let's come to front kick, back kick. Ready? You can hold your mat. You can hold your hand.

Kick, kick. Now with this leg, please just do an extension. Just feel lengthened. When you kick front, it's okay if your body is moving in space. See how my body moved in space.

It's very organic. My chest wall comes back a little bit. My chest comes forward a little. Two more. There's some rhythm. We don't have to always be so militant.

And one more. And back, and I'd love for you to bring your legs together. That's all we're doing in our sides. Turn over onto your tummy. Stack your hands.

We're back to that toe thing. Lift, stretch, brush your toes. Flutter your legs. Work on lengthening the lower back if there's anything you're working on is that you don't feel compressed there. So you could also just be holding your legs.

And then lower them down. Now for the camera and for class and the flow, I'm just my back is gonna be facing you. It's okay. Because I wanna move my body efficiently. Use my mat elbow on the back edge. Hips at the back edge.

Lakes in parallel. Right? No extra fuss. Take a moment. Reach long through your leg. Leek long through the top and let your bottom body meet the mat.

Point that top toe when we have five. Four, are you reaching as much as you possibly can from the iliac crest all the way through to your toes. Four, and five, external rotation up. And user muscles, not just your flexibility, muscles, and four, and five. Back to parallel flex. Now get long from hip to heel.

We have front kick and a back reach. Let your chest come back a little. Your chest can come forward a little. Three Back, the leg stays relatively parallel to your hip, last one, and hold, and bring both legs together. And I want us to flip over onto our back.

Hug your knees, Center yourself. Hands behind thighs. Pick your head up. Press your thighs against your hands. Hold hold. Hold.

Rock yourself up. Teezer. Let's see what happens. Extend our arms. Control the flexion. Now notice, let's set the tone of the arms, the position they're on that diagonal. Right? So you pick your legs up.

Use your visual system. And then if delivery your legs, you're in your teaser. Hold there. Just hold. Let's try a little arm and down.

Try a little leg. And down. Let's unroll and see if we can come up and do that. Again, arms can come out. Full breaths. Arms first are gonna come up by your ears. And down, legs down a few inches.

Now let's see if both can open at the same time. Yeah. And close. Roll it down. Let's try one more and see what we've got. Okay, wreath. It's okay.

If you use your hands on your legs a little bit, it's okay. Arms, legs, arms, and legs. Oh, god. Seal. Don't put your legs down if you can help it. Hens around the outside of your ankles. Now hold for a moment here. Right? You know what's coming.

We're near the end. Theo is usually near the end. Have fun, but do the same kind of connection. Elbows out knees in. Feel that circle of strength.

I'm gonna roll three, hip, open, closes, and roll back, and up. Open and close. And when we're doing nothing at the top with open and close, we're trying not to drop the chest. It'd be so easy to collapse the sternum. We're not gonna the sternum is lifted.

We flex our spine. Two more to go. One, two, three, the next one, you're gonna let go of your leg, roll up to standing, and face me. We're gonna finish with something called breath of life. Your arms will go up. Your arms will go out.

Your arms will come up. And then the whole body goes down. You swing your arms up a little bit. You have some fun. So it's inhale.

Inhale. And I love that upside down moment because you kinda let it go. Like, that was my mat practice today. And let it go. Breath of life, Mister Pilates talked about return to life. Right? That's what we're doing.

Every time we practice returning into this life, this movement of work, one more to go, everybody, and open, and up. And There is our mat work. I hope you had fun. I hope you feel strong. And please let me know how you did. I'll see you next time.