Classical Advanced Mat

Hi. I am Lara Hamlin here to lead you through a classical advanced mat class today. All you need is your body, your mat, we'll get started standing at that front edge of the mat, feet into our pilates stance, arms pressing to what I call I dream of Jeannie position, roll the shoulders back right away thinking about a beautiful tall posture, cross one foot behind the other, doesn't matter which one, and we'll take a slow bend of those knees. With control, squatting all the way down. Use the arms, if and when you need, big plop there to bring your legs forward, reach your arms forward, take a breath in, and exhale to round and roll all the way down onto the mat Our arms will lower by our sides. Our legs will extend long, squeezing those inner thighs together in pilates stance, taking a breath into prepare, and exhale curling chin over the chest.

Arms hover, legs, hover. We start pulsing those arms, inhale to three, four, five, exhale two, three, four, five, breathing in through the nose and exhaling out through the mouth. Always options to modify here. Maybe the knees are bent. Maybe the legs are at a higher diagonal.

Going right into our hundreds starting to wake up the mind the body with the breath and the core. Inhale two three four five, exhale two three four five. For three, and now two and exhale last breath and exhale two three four five. Stay hold, reach through fingers through toes. With control, lower the legs, the arms, and the head neck and shoulders.

The legs come to parallel toes flex to the ceiling, arms reach to the ceiling, breathing, and and exhale to curl up chin over the chest belly keeps scooping back. We were around all the way up and forward shoulders over the hips, feel the shoulder blades open across the back, deep breath in, and exhale to roll back down, taking our time here for this first roll up, zipping up through the inner thighs through the waist before reaching head and arms all the way back. In hill arms reach up, exhale breath and belly peels us up inner thighs squeezing together, ribs knitting together, keep scooping that waistline back softening the shoulders, deep breath, and exhale to round and roll back down bone by bone. Think of lengthening out through the limbs here, zipping up tighter all the way through that waistline, reaching further through the fingertips, inhale, and exhale. Trying to roll with control both directions, stretch a little further through the legs and arms in helping of breathing into the back.

Exhale, rounding contract shoulders pulling away from the ears. Imagine pressing those palms down into a table. So we're engaged in the back before lengthening all the way out to the bottom. Once more, inhale reach up, exhale to roll up. See if you can curl a little further open up through that spine, deep inhale, axle to round and roll all the way back down vertebra by vertebra leg squeezing together, belly button pulls a little deeper as we hover, and then this time arms will lower, head will lower, and toes will point right away, thinking of that low belly connection, palms press down, use the core to start floating legs up, inhale toes to the ceiling. XL, we roll over toes to the wall behind you.

Leggs are parallel to the floor here. Don't let them drop. Open the shoulder hip width. And then begin to roll down through the spine bone by bone, upper back, middle back just as much articulation as our roll up in this roll over legs lower, legs squeeze together at a diagonal inhale legs lift. Actale, we roll over. Think thighs over the eyes, inhale legs open, exhale to roll down with control, keep pressing into the palms, feel those triceps waking up using the core pressing and lowering the legs down and together with control one more time this direction, inhale and exhale.

We open, and we roll back down, elongating out through the crown of the head. Out through fingertips, out through the tail, all the way out through the toes. From here, let's flex the feet as we reverse, open and reach heels to the ceiling, inhale, curling up and over scooping from that low belly on the exhale. Inner thighs zip tight, and we roll down with those legs connected, feel the sides of the spine, opening lengthen widthwise, legs lower right away open and lift, and exhale tuck and curl. And her thighs zip together.

Exhale, we roll back down one bone at a time, trying not to let those shoulders lift to the ears or to the ceiling. Keep pressing them down into the mat in the back. Last one inhale. And exhale. Lakes remain parallel to the floor as they squeeze tight, begin to roll down upper back back of the ribs, middle of the waist, keep squeezing inner thighs and glutes together, Once your low back, pelvis touch down, keep your right leg lifted lower.

The left leg to the floor point your right toes up to the ceiling, deep breath, and to prepare, exhale right leg circles across down out, pull the belly down, reach the toes high at the top for four, and lift For a three, pelvis stays square thing of that seat belt across the hip bones to lengthen to lift one more across down out. We hold for an inhale reverse on that exhale, opening up inner and outer thigh, opening up in our hip joint as we stabilize with those low abdominals for two. One more around length. And at the top, reach up through that right heel, scissor and switch left leg up, right leg down, left toes point to the ceiling, tighten across the seat belt, breathe in to prepare, exhale left leg across down out, belly pulls deeper toes reach higher for four gaze stays lifted chin away from the chest, three, lengthen to lift, fur to and up one more, across down out. We hold for that breath in reverse around and lift really using the low belly to lift that left leg higher for four palm's right leg pressing down into the mat. Lengthen up one more.

We circle and lift. Flex that left heel high, and then lower left leg down to match the right on the mat. Reconnecting inner thighs, floating arms to the ceiling, deep breath, and axle to round and roll up chin over the chest a little warmer through the waistline, through the spine here curling all the way up to a seat. We'll find our tall spine pulling those knees in, heels in tight maybe scooting a little further forward to the front of your mat. Hands come to the ankles, heels come in tight towards the glutes. These could be together or pardon.

Tuck the chin over the chest, round through your spine, think of gazing into your belly. Let's point the toes to hover them an inch from the floor. Me stay in close. He'll stay in close. From here, we'll take five rolling like a ball. Chin stays tucked over the chest and he'll rock back.

Axel using the belly to rock up and find that balance. Head never touches the mat behind us, keeping that core connected, elbows are wide, belly pulls back and in for two. He'll squeeze a little tighter to the seat, maybe inner thighs tighter towards that midline once more to get back. Exhale rock up to hold. From here, toes stay hovering off the mat, link that up through your spine, right knee and right arm stay where they are. Left leg extends long in the diagonal toes to eye level, left hand placers right below that right knee.

Take a breath and pull your shoulders down, exhale begin to roll down, lowering that left leg to eye level, pulling that waistline back, rolling with control. Still think of inner thighs connecting to roll evenly on your spine. Switch the legs one time, left knee and right leg long, opposite hand to knee, same hand as leg by the ankle, breathe in to prepare, exhale scoop from the belly, curl back up to find that balance, shin presses into the palms, shoulders slide away from the ears, right leg floats to eye level, breathing. Axel, we take it back down, pulling the waistline back, pressing that left hand forward into the palms. How slow can you go here? No momentum, all breath and core strength.

And when we're time each side, right knee and left leg long inhale, exhale scoop from the waist to curl up. Find that gorgeous length and balance, inhaling, exhaling to lower back down, shoulders are soft, belly is pulling deep, left leg and right leg long deep breath. Exale to scoop and lift, inhale at the top. Accale, we lower this time, staying where those shoulder blades hover, right leg hovers. Can we pull that left knee a little closer? And then we alternate right knee and inhale, left knee and exhale switch and switch continuing to alternate hand placement as we alternate those legs.

Chin hovers over the chest, belly pulls deeper to the floor for four. For a three. Last two. Last one. Both knees into the chest. Think of your little ball, inner thighs connected, curl a little higher over the ribs. Keep that gaze for which and hovers over the chest, arms reach back legs, reach long, inhale hold.

Axel circle hug knees into the nose. And now we find that length, pull the belly deeper, curling up a little higher for three. For to lengthen biceps frame the ears. Belly pulls down and in once more lengthen and reach. Circle and hug legs to the ceiling hands behind the right, left leg lowers to hover off the floor.

Can we curl higher? Pull that right leg and breathing in twos. Scissor switch. Extra breath here to get a little extra stretch. Pull pull exhale out into and out to using the arms for that added stretch, but continuing to use the core to keep this lift, controlling both the lift and the lower of the legs for three. For two.

Last one. The legs back to the ceiling hands behind the head elbows wide. Finger tips press into the base of the neck and skull. Can we curl a little higher? Elbows and chest stay open, heels together knees and toes parted, we lower to our point of control, maybe hovering the legs from the mat, pull that belly down to float them right back up, making sure we're using those low transverse abdominals here right beneath that waistband, lengthening through the legs, zipping up tighter through the waist for two and lift once more legs lower, deep in the belly legs lift, bend to tabletop, curl a little higher, take a breath in, pull that belly deeper to prepare. Again, breathing in two's little quicker, inhale right, inhale left, exhale right, exhale left. We switch, staying lifted over the ribs.

Breathe in for two and out for two. Try to keep the chest and elbows open hips and pelvis square lengthening through the legs for two. Last breath. Coming back to center tabletop legs for a breath in, curl a little higher for that breath out, hug the knees all the way in to rest. Head releases down, shoulders soften, take a breath in, exhale let it go.

From there, lower the feet to the mat, extend your legs out long in front of you. This time we'll separate them to the mat distance, mat width, flex your heels forward, reach your arms up, deep breath in, exhale to curl back up to a seat. Always rolling through that spine with control each time we come to our seat, or back down onto the mat, thinking of our roll up, thinking of that core strength, each transition. Shoulder blades slide down the back, belly zips up, heels pressing down, toes flexing upward, breathe in to prepare, exhale round as you reach, pulling back in the waist squeezing underneath the seat, almost like you're gonna levitate off this mat, and how come right back up to vertical, exhale round right back up and over. Think of draping a cape across the shoulder blades.

In how we lengthen, like, we're sitting up into a tall chair, exhale, we round and contract, like, someone's coming around and hugging our midsection, pulling our waistline back for it to reach through the heels and fingertips, exhale crown of the head reaches down towards the floor between the thighs. One more time, lengthen a little taller. Pull that belly button back a little deeper to round and reach. Come all the way back up. Axial point through your toes.

Take a slight contraction back, feel that scoop in your waist, start to lift your legs up. We take our ankles. We find our balance. Chintucks over the chest, elbows bend wide. We have our open leg rocker, inhale again, head never touches the floor, legs press into the hands, hands press into the legs, nail that landing, find it gazing between the thighs, inhale back, exhale legs in the hands, hands into the legs, use your whole body for three. Smooth and controlled as much as you can.

These could always be bent to modify for it to exhale rock it up. One more time, inhale back. Exhale legs press into those hands, lengthen up through your spine, and then squeeze the inner thighs together, finding our pilates stance and our first teaser of the day fingertips towards the toes without letting those legs move, take a breath in. Axial rolled upper body down bone by bone in four in three. Moving through that spine, find the hover at the tips of the shoulder blades too.

Palms lower head lowers toes to the ceiling on one. We have our cork screw on inner thighs, heel stay connected, breathe in small circle of the legs to the right, down to the left and up hips and pelvis stay square in heel center, exhale legs go left. Down all about that pelvic stability, low pelvic floor core strength. Again, t, it's corkscrew one inhale, exhale, we go right, down, pull that belly deeper, toes reach up, exhale left, down and around. Hold at the top into our corkscrew too. Those arms open to a low v.

As we breathe in, the legs go to the right so much so that maybe the left hip lifts. Then we take a bigger circle down over to the left, maybe that right hip lifts anchor from your core and your obliques, legs go left, deep breath in, exhale circle down and around back at the top. One more each direct making it a little bit bigger, a little bit smoother, opening up through the spine, to the left, down and around. Hold at the top. We go into our corkscrew three. Keep pressing palms down, maybe even a little wider starting with our rollover. Inhale, exhale, legs parallel to the floor. Hips go to the left.

We roll down the right side of our spine. Our legs continue in that direction, circling to the right, down around to the left. Roll back over square it off. Hips go right. Roll down that left side of your spine. Think of a nice juicy massage for the back, shoulders, pull down, palms, press down, curl back up one more each direction, inhale twist, exhale, circle those legs, pulling the waistline down to the floor, inhale twist.

XL last time, big juicy circle. Pull that waistline back, curl back over from there. Parallel allow legs roll down through your spine bone by bone. Articulating vertebra by vertebra legs lower to 45 degrees. Arms reach to the ceiling, breathing.

Access, we curl back up teaser one, finding your balance, inner thighs connected, chest and heart lifted, reach, reach, reach, with control, lower the legs. Open them back to mat width. Open your arms. Make sure you're in the center of your mat here. Palms down flex through those heels, lift through the waist. We move into our saw. Inhale. We have a little more rotation now. Exhale, left ear towards that right knee, shaving off that right pinky toe flipping right palm to the ceiling, look back at it, open through the chest and shoulders, coming back up to vertical, palms down, and center.

We go left round and reach left palm to the ceiling right ear to that left kneecap, rolling up inhale, exhale center. Allow us to feel good, twisting from the waist, own stay rooted and square, curl up and over, pull back, and that waistline engaged from that back trice up. We lift and find center last time twist round and reach and hale up and exhale center and rest flipping over onto our stomach we move into some spinal extension, hyper extension of the spine, toes pointing back, arms off to the sides here. We'll start with a little bit of swan prep. So the tops of the feet are pressing down, My elbows are pulling back towards my hips, my crown of the head reaching forward in opposition of those legs. Begin by hovering the palms on the inhale, hover the forehead and chest on the exhale.

Right away feeling this back extension, working to lift the heart a little higher as you breathe in and then lower down with control as you breathe out. Again, just like that opening up through the chest, inhale palms hover, squeeze glutes and shoulder blades together, lift through the heart exhale. Inhale to stay or lift another inch, exhale ribs knit tight belly pulls in as you lower adding on palms hover on the inhale, lift chest and heart on the exhale. From here, palms lower underneath the shoulders, hug those elbows in tight, take another breath in, exhale to lift the chest up and join this stretch moment, allowing it to feel good, shoulders away from the ears, heart and gaze up, breathing. And Think of pulling your waistline and as you lower, reaching toes back, crown of the head forward, staying connected in the glutes, in the hamstrings, even if those legs separate, adding on this time inhale to prepare, exhale palms press down, heart lifts up.

We're going to do three swan dives with the hands down, three with the arms extended, breathing in at the top to prepare. XL, we dive. Inhale, lift, exhale forward. One more with those hands down, then we shoot them forward by the ears. For three.

For two. Last one, catch yourself at the top hold for that glorious stretch in, exhale to lower back down with control. Palms stay under the shoulders, zip the legs together, tuck the toes underneath you option to use the knees on the mat for more support, squeeze into those inner thighs, breathe in to prepare, exhale, press them out away, meeting me in a plank position, holding here for one deep breath together, Exale let it go with control gently lower the knees. Take a moment to sit back into a rest position, child's pose, allowing the spine to release lengthen widthwise, breathing into the back. Accelerating it out.

From here, crawling forward into a forearm plank to begin, one hand into a fist, other hand wraps around the fist, never interlocking the fingers, That would tighten and close off energy in the body restricting our circulation instead, always fist overhand. Tuck the toes, meet me in that forearm plank. Little tuck of the tail, a lift in the heart, a lift in the waist, line, connecting legs, inner thighs, everything drawing together deep breath and deep breath out. The more you press those forearms down, the more we're able to lift our heart up, saving our wrist or our forearms here, saving our neck really working from that upper back. One more breath to hold.

Can we squeeze glutes and inner thighs a little tighter one long beautiful line of the body? Now keep this activation in the upper body and the core gently lower just your knees. Point through the toes and then pull your heart forward past your fists. Palvis barely touching down. Maybe not at all. Lift the heart a little higher.

Slide those shoulders away from the ears. Let's switch the fist and the hands. Single leg kick right heel to the seat two times breathing in. Exale press the foot into the mat to left, kick, kick, lengthen and reach. Think of stretching out the quad as you kick, the hamstring engages as you press foot to floor, inhale, and exhale heart and gaze stay lifted for two.

Ribs knit tight belly pulls away from the mat so we don't sink into that low back. Hold it here. Can you lift a little higher? Squeeze the seat a little tighter and then lower all the way down to the belly. Right face cheek will come to the mat. Hands will clasp again not interlaced one over the other towards the center of the back, maybe a little higher allowing those elbows to open, allowing our shoulders to open across the back.

Squeeze the legs together, inhale prepare by lifting those thighs up. Exo, we kick both heels to seat pelvis presses down thighs lift to and one, lengthen legs back arms back, chest and heart, lift up up up, left face cheek down, thighs stay lifted as you kick for three kick for two, squeezing heels to seat for one, lengthen and lift, switch the cross of the hands one more each direction, right face cheek down elbows wide, kick for three, squeeze the buttons for two for one, lengthen and lift through the heart. Left face cheek down last time, kick for three, kick for two, kick for one, lengthen and hold, extend those fingertips back towards your toes, squeeze the inner thighs together, press the palms together, lift everything one inch higher, deep breath in. Exale lower everything down with control. Give those hips a little wiggle side to side, and then carefully press yourself all the way back, taking one more moment in our rest position. Childs pose if that agrees for you, deep inhale.

And deep exhale. From here, crawling those hands into the knees, and then we'll spin right back around facing the side. We're going to move into some spine twist. So sitting in the middle of the mat, legs extended and together. Again, finding the sit bones, digging heels down, lengthening through the waist, and then opening our arms out to a tee. Feel your palms pressed down, your lats engaged, your waistline zip tight, breathing in to prepare, exhale for three twisting right for two.

A little further one. Back to center left, exhale to the left for three. Gazing to the left fingertips for two. A little further for those obliques, one inhale center one more time each direction, exhale inhale lengthen, exhale left. Come all the way back center, reach your arms up and reach up and over towards your legs, allowing the body to fully release here, maybe point flex your feet for a moment, taking this time, to open up through the spine, through the hamstrings, and then rolling all the way back up to our seat separating the feet hip distance apart. Again, a flex of the feet, think of digging your heels down so you can again find the sit bones to lift through the waist.

And then bringing the hands to the base of the neck and skull for our neck pull. Of course, if you need to do something different with your arms, feel free to do so. Lift a little taller as you breathe in. Acts, so we start with a hinge back. Back stays flat like a board, inhale to stay, exhale think of that tight zipper up towards your belly button reaching all the way out the crown of the head. One more here, inhale, exhale maybe a little further. Hold it, fight for it, breathe. And from here, it's like you got punched in the gut pull the waist back, tuck the tail underneath.

You reach your heels forward and down into the floor, roll through the low back. The middle back, you hover at the shoulder blades. You watch your belly sink deeper. Before releasing the head all the way into the hands to the mat. Again, do what you need with your arms. Maybe they're extended up. Maybe they're crossed over the chest.

Inhale begin to imprint face to ceiling shoulder blades, hover off the floor, gaze at your toes, watch them flex straight up. Excel dive the crown of the head straight forward between your knees. We get to enjoy our full forward fold here. Hands behind the head allows us to stretch and open our cervical spine, take it a little further, and then lengthen back up tall. We do it again, inhale to prepare.

Axle to hinge, inhale grow longer through the waist, exhale knit the ribs tighter, corset tighter around your waist. One more inhale. Maybe one inch further back on that exhale. Dig your heels down, fight for it. Inhale. Hold exhale, low belly pulls back.

Can you lay each bone down one at a time? Low back? Middle back, hover, upper back, releasing down. Fight for these moments. This is where that change in the body happens. Challenge yourself mentally physically, inhale, lift up. Acts, dive forward.

We're gonna add on this time little twist just like that spine twist. So don't get so low. You lose the connection, inhale sit a little taller, squeeze the buns, feel that body lengthen, exhale begin to take it back. Another breath in. Another inch further.

Soft in the shoulders. One more inhale. XL, can you lower maybe a little further fight for it. Inhale to hold. Heels dig down.

Right obliques pull back. We twist to the right. Making sure those legs and hips stay square, inhale center, really isolating from that left oblique to twist from the waistline one more each direction, go long through center, exhale pull back in the right oblique, inhale center. Back with that left waist, come back to center, hold and lengthen, roll the rest of the way down low belly pulls us back for four. Take your time for three. Pull that belly deeper fight to find that hover to let it all go on one.

From there, make sure your head is still on the mat. The arms lower down to the floor. Those feet will stay in line with the hips, but walk them in, heels right in line with the sit bones, palms, and feet press firmly into the mat. Take a breath here to prepare. So belly pulls down this time to scoop tuck and curl the hips away from the floor, palms and feet pressing down, pelvis lifting high, squeeze, inner thighs and glute tighter.

Even with those legs apart, we still wanna keep that inner thigh connection so the knees don't open. To draw the ribs together, lift pubic bone and hip bones up deep breath in, exhale to roll back down, taking one, just lifting and lowering in this pelvic press position to articulate through the spine, find our proper alignment, maybe reach fingertips a little further to the heels, deep breath, and exhale belly scoops down to tuck, then start to squeeze sit bones and butt cheeks together, reaching the knees straightforward over the middle toes, finding a beautiful long diagonal line from knees to hips to shoulders. Gazes lifted really important. We don't turn our head here with that pressure on the back of the neck. Press into the right foot.

Left leg draws to tabletop. Left leg extends high to the ceiling, hips stay lifted and square, flexed to lower, thighs meet parallel to one another, point and kick those legs right back up, flexed to lower on the inhale, lengthen and lift toes to sky as you exhale for three, maybe taking the leg a little lower. For to making sure pelvis stays square, right glute stays engaged one more time, left leg lowers. Left leg kicks high. Can we lift the pelvis a little higher with control, bend that knee? And place the foot back onto the floor.

Wait into the left heel equal pressure into the palms. Right leg draws in and up, flex to lower on the inhale. Pull the belly down lengthen and lift as you exhale for four hips stay square gazes up for three. Using that breath too, belly pulls down toes reach high one more lower and lift. Squeeze that left seat, lift one inch higher, bend the right knee, both feet down onto the mat.

With control, press into the heels and palms, lift the pelvis one and try or take a breath in, and exhale just slowly melt down into that mat, vertebra by vertebra, upper back, middle back, low back. Finally releasing hips and pelvis at the bottom. Feel that sacrum pelvis really heavy into the floor. Palms will remain down. Head remains down.

From here, we'll float both legs up to a tabletop position. Feeling the core supporting us here, supporting the spine, inner thighs squeeze tight, and then legs extend to a diagonal. Again, that feels supported and safe for your spine and your body. Moving into our jackknife, legs begin to float up. Exhale legs go back and up. Trying to find as vertical of a line as possible.

This first time, we'll lower the legs back down parallel to the floor, thighs over the eyes, deep breath there. Excel to roll down through the spine with control. Again, taking our time doing so safely gazes up, arms, press down, legs lower to that diagonal option to always stick with that. Inhale legs lift, exhale rolling back and up. If you're solid here, you keep the legs lifted on the inhale.

We roll down keeping the legs as vertical as we can, press into the palms Feel your entire body working, your triceps, your core, your inner thighs and glutes squeeze together, legs lower once more inhale, exhale backing up. Can you press your palms down? Reach your toes one inch higher to the sky, breathe and exhale to lower bone by bone. Squeeze the legs a little tighter, zipping up a little tighter through that waist. Making sure it's smooth this time lowering the legs all the way down to the floor. Arms flow dot breathe in, exhale to roll up. Finding our tall seat, and then moving into some sideline work.

So I'm going to move my hips towards the back edge of the mat. My legs will stay towards the front edge of the mat with a flexed foot. Now if you could always be on your forearm here, any neck shoulder issues, maybe you choose to lie flat. We're gonna take the more advanced version today on the elbow. Now think about your neck pull arms. My hands are behind my head. I'm not sinking into my wrist.

That's not great for my neck or my wrist joint. But I'm lifted shoulders away from the ears head pressing into the fingertips fingertips into the back of the neck and skull. Belly is lifted, right obliques lifted, float that left leg up to hip height, kick it forward on the inhale, little pulse point and press it back as you exhale option to always have this front hand here, little to no movement in the upper body. We kick forward through the heel. Point, press back as up through the waist, reach through the toes, inhale. Exhale.

Two more. Point and press one more time forward. Point and press flex through the heel, taking our circles or ovals, forward up around and back for five each direction. Shoulders away from the ears for four. Ribs keep knitting tight for three.

Keep those hips square leg parallel to, and reverse the circle back up and around for five. Belly keeps pulling back in in for four. For three. Last two. Last one.

Hold that leg up and lower all the way down. From there point through your toes, bring your legs back so you're in this beautiful long pencil line. Right arm will extend right ear to bicep. Pawn presses firmly into the floor right in front of our chest and sternum and belly button pulls back to that spine. From here, legs squeeze tight to lift, just that lower body to begin, legs lower.

Two more times, legs lift, feel that left oblique firing, legs lower with control. One more time, legs lift, and legs lower. Now pull that left shoulder down, use your left tricep and your left obliques to lift just the upper body on the inhale, lowering down with control finding length on the exhale. Try to keep your legs heavy in the floor. I know they often wanna lift here, lower with control, inhaling up. Exhaling back down.

One smart inhale lift, exhale to lower. Everything moves together upper and lower body. Think of a banana canoe shape. We lift bottom ribs away from the mat. Lower with control, inhale float up belly button, scooping back, so we're not arching through that spine for two and lower.

One more time, shoulder pulls down. Use the waist and lower. From there, bend the knees and coming all the way up, left hand towards that left shin option always stagger your feet, right arm reaches up. We're gonna take brief little mermaid stretch here to open up that right sideways to deep breath in, stretch a little further. Maybe you gaze up.

Maybe you gaze down. Allow this to feel good for a moment. And then come all the way up. I'm gonna swing my legs around. I move right to my second side.

Heels reach towards the front corner. Hips come back, and then I lower maybe on forearm, maybe all the way flat for you moving with me today. That elbow is down. The waistline is lifted. Fingertips to the base of the neck and skull, ribs knit tight, belly zips tight.

Top leg lifts. We kick it forward on the inhale. Reach through that heel point and press back as you exhale. Again, maybe right hand is on the mat for support. Keep pulling the shoulders away from the ears. Creasing at the hip lengthening through the thigh. For three, belly pulls back leg presses back for two point and reach one more forward and back Flex through the heel, take it forward around and back for five, lifting in that bottom waist for four. Last three, smooth and controlled movement in breath, two, and one. Reverse that circle back and around each time the leg presses behind squeezing from the seat, zipping through that waist for three. For two.

For one. Lower it down, point through the toes, legs come back. We lower our left waist all the way down, left palm facing up, shoulders away from the ears. Think one beautiful long line of the body, maybe a slight tuck of the tail. So again, we don't arch into that low back. Press the palm down, pull the shoulder down, starting with the lower body.

Leggs float up on the inhale. Leggs lower with crawl on the exhale legs left, keep them glued together, work those inner thighs and adductors, inhale legs lift, exhale legs lower. One more lift. Now can we keep the legs down? Pull that right shoulder into the back. You use your tricep and your waist to lift the upper body and lower the upper body.

I know everyone's favorite variation in Hill lift. Zip up through the waist. It gets easier, it gets stronger with more practice for two, and lower using the waistline and the tricep one more time, lift, lift, lift. And lower everything together, lift to that banana shape, exhale pulling the ribs together as you lower with control, always working both directions. Take it back down for two.

And lower. One more time, we lift and lower. Then those knees in, coming on up, taking our side stretch here, hand to ankle or shin, left arm reaches up, shoulder slide down the back, and then take that side stretch. Again, maybe gazing up into the elbow crease, maybe taking the gaze down towards that bottom leg, something that just feels like a release for the side body, for the neck, for the shoulders, and then coming all the way back up. From here, we'll spin back around facing the side of our mat, extending those legs out long in front of us, inner thighs squeezing together arms reach forward, beautiful tall seat, and exhale to round and roll all the way down, bone by bone, pulling the waistline in finding the hover of the shoulder blades, arms float by the ears before releasing the head down.

Those arms stay by the ears. We're moving into our teaser starting with our full teaser. Arms reach up. Belly button pulls down. The legs should be a little tired. So let's keep them fairly relaxed, lift the legs from the core, and then float everything up to that gorgeous v shape.

Little bit of a rounded shape in that low back. So it's not a perfect v. We wanna stay connected in the low core. Leg stay still for teaser one, inhale at the top, exhale lower just the upper body down bone by bone. Keep squeezing inner thighs together, head lowers arms reach back, inhale we reach up. Exhale.

We curl up, think, palms, reaching towards your toes, fingertips, gaze up inhale. Again, teaser one, lowering down, arms and legs parallel to one another shoulders away from the ears, but at least scooping back, lengthen back. Again, arms up, inhale. Wasteline, it's tight. We curl and reach up. Teezer too. Just the legs. Inhale legs lower. Think of two puppet to your strings.

Pull those legs up using the low waist. For two and lift. One more legs lower, legs lift to hold. Take a breath in, lift everything one inch higher, lower everything down vertebra by vertebra. Full teaser belly scooping back heels and shoulder blades hover arms slipped by the ears before lengthening everything out long on the mat.

Full teaser three, we're right back into it arms up inhale. Axle chin over the chest, belly pulls down legs hover. We float back up, scoping through the waist, finding that balance, do what you need, inhale at the top, exhale to lower with control, bone by bone, pulling the belly a little deeper, arms by the ears. Everything lengthens out at the bottom. Feel that full body extension last time. Handail arms reach up.

Acts, we round and roll up. Scooping through the waist, lifting through the legs this time reach your arms up by your ears, flip your palms, fingertips come to the sides of the mat or the mat, lift your heart. We have hip circles, palms staying down, legs go right. Down and around. Think of your corkscrew legs, lift inhale, exhale left, and down and around. Now maybe you stick with that.

Maybe you reach your arms back forward. Arms go left, legs go right. Circle around one more time inhale. Axle, sweep it around, lift everything a little higher to hold, lower everything down bone by bone in four, squeezing inner thighs tighter three, pulling that belly deeper hover arms reach back to. Let it go on one shake those legs up and down side to side.

Keep those arms reaching back overhead. We're gonna do a little flip over onto the belly. Our arms will stay in line with our shoulders. Our legs will stay in line with our hips. Feeling length through fingers and toes, length through crown of the head.

We'll take a little prep for our swimming, right arm, left leg, chest, heart, lift on the inhale, lower on the exhale. Other side, left arm, right leg, lift, and lower. Both arms, both legs, everything up and down, belly pulling up to support the spine. One more, we lift a hold. Glutes engaged, hamstrings engaged shoulders away from the ears.

Begin alternating that lift opposite arm, opposite leg inhale and exhale. Little bit quicker inhale. Lift a little higher exhale. Two more deep breaths in. Pull that belly up, lengthen through the limbs, one more breath in, and exhale out.

Hold your lift, still your swim, squeeze your legs together, pull your elbows back towards your ribs, lift your heart a little higher. Palms press down. Toes, tuck balls of the feet, press down. We've been here before using these if you need deep breath and exhale press the floor away meet me in a plank position. We're gonna shift back into the heels on the inhale. Shift forward, zip through the waist on the exhale. One more time, both feet down, shift back into both heels, shift forward finger, shoulders over fingertips this time, leg pull facing down, right leg lifts, shift back into your left heel.

Shift forward, lower the right toes. Left leg lifts, take that shift back, zip up through the waist, shift forward, and lower. One more each direction, take it back. Belly pulls up, glute squeeze tight, left leg lifts hips staying really square, shift forward and hold. Now we have a fun transition.

Right palm more towards the center of the mat. Heels go to the right, find a side plank, left arm lifts up. Flip all the way over, fingertips face the heels, come back to the center of your mat, point through your toes, lift your heart, lift your pelvis, leg pull facing up right toes to the sky, right heel to the mat, squeeze the right seat, left leg lifts, lower, lift your heart squeeze between the shoulder blades, kick it up. And down. Last time, kick, lower inner thighs and glutes connect.

Can we lift the pelvis higher? Think of a string from your pubic bone in your heart lifting up up up gaze up with control, lower those hips all the way down. Reach your arms up flex your heels forward and take a forward fold, enjoying these moments in between these very challenging exercises, allowing the chin took over the chest, the belly to release over the thighs, deep breath in. Deep breath out. From there, rolling all the way up to a beautiful tall seat, making sure you're still in the middle of your mat. Right leg will cross over the left pointing through those toes we move into our boomerang. This first time we start with this beautiful tall verticals posture, we won't come back to this after this first one.

You'll stay rounded. So the hands are to our sides to begin shoulders down. I'm not really using my hands, I'm using my core to lift my legs up to my nose and roll back gazes up legs once again parallel to the floor over the eyes, switch the cross, left leg over the right, begin to roll through your spine, keeping that chin over the chest, keeping the forehead to the knees. Arms will clasp behind the back. You find this little moment of hesitation, lift your heart up, and then fold the chest over the legs as those arms reach up and back, beautiful shoulder stretch.

Hands come down. I keep my knee toward my nose, weight lift from the waistline, roll over. Switch the cross inhale. Use the breath. Use the belly. Think of a moment of hesitation in that teaser. Can you reach your arms up? And then take that forward fold. We do it again.

Keep it moving, inhale, and exhale. Left leg over the right. Roll through the spine. Pull that waistline in. Reach up.

Release it over one more time inhale and exhale. Switch. Roll bone by bone, chin over the chest, find it and lengthen, and let it go. From here, now coming back up to vertical, and I'm going to face you for a little more side leg work. Side kneeling, actually one of my favorite exercises that I know not everyone loves, but if you have healthy knees, great way to work those outer thighs. So we started with our leg leg left leg lying down. We'll do the same here.

Bring your hands to your hips for a moment. Make sure you're really square. Right hip will stay over that right knee. Left leg extends to the side. Parallel, toes are forward, pelvis is forward. Arms reach out, and then tip all the way over till you have a long vertical line from right to left hand.

Pull the shoulders away from your ears. Keep squeezing that right glute forward so you don't sink into that bottom hip. And then float that left leg up ideally to hip height. We start with our kick forward on the inhale, point and press back on the exhale. Can we keep this long and stable? Crease at that hip.

Same ideas when we were lying down. Squeeze that left blue. Staying connected through the waistline and into our back and our shoulders for it to press it back, trying to keep that left leg somewhere around hip height, press flex circle forward around and back for five. Keep lifting a little higher through the arm, through the waist, through that leg, three, two, and one, reverse the circle back and around almost there. Five. Can you lift the leg a little higher for four?

Pull that belly a little deeper. Three. Two. Last one, hold and lift with control left foot lowers inhale. Use the left waist to come all the way up as you exhale. Second side, short and sweet, left knee down.

Right leg out, little tucking of pulling up that waistline, left arm comes all the way down to the floor, shoulder blades slide down the back, right leg floats up, inhale kick it forward, exhale point and press behind. Keeping the shoulders away from the ears gaze up. Lower body is really stable with this left glute. For three, point and press behind doesn't have to be big movement here for two, point and press. One more inhale forward, exhale take it back.

We flex and circle forward around for five. Pulling that waistline tight for four. Try to keep that right leg really parallel. It'll be bigger and easier if you turn out, challenge your outer thigh to and one reverse back and around, can you lengthen longer through the arm, through the head, through the heel, three, two, and one, lift up one inch higher, lower it down inhale, come all the way up as we x tail, bringing that right knee in, sit all the way back onto your knees. We're gonna stretch out the front of those thighs with a little rocking.

Maybe between us, my least favorite of the classical mat exercises, needless to say it's a big stretch for those hips and quads. So be careful with your body, especially your knees here. Lakes just about hip distance apart. Reach around for your ankles. Allow your forehead to release. Make sure those knees don't go inward or outward.

We wanna keep them as parallel as we can. Pointer flex your feet, do what you need. From here, we'll start with a lift of the upper body. Press your ankles or your shins into your palms. Lift your heart up, feel a stretch across your chest.

This feels nice, deep breath in. Exhale lower that forehead down. Now the lower body, can you press your feet into your hands and lift your knees and your thighs up, up, up. And lower. Everything together, press feet into hands, lift your heart, lift your legs, find it, hold it, lift a little higher rock back inhale, rock forward exhale.

You lift and rock. Lift and rock. Keep squeezing the seat, lifting the toes high for two. And one, lift and hold, and lower it down. Let those legs release, give your hips a little wiggle side to side, and then carefully press all the way back to one final rest position here hips to heels, fingertips long. Allow that chest to release over the legs.

These could be together or apart. Maybe a little wiggle of those hips, deep breath in. And a deep breath out. From here, coming all the way back up, turning back around. One last time, we sit facing this side of the mat with our legs extended, arms extended. Take a breath in.

I've axcel with control as always rolling all the way down onto the mat, pulling the waistline deep and pressing the palms into the floor by the sides. And we're going to move into our control balance exercise. Again, do what you need. Listen to your body. Most important, our gaze stays lifted.

We're not turning our head. We don't wanna hurt our necks here. Belly pulls down. We start with our rollover. Leggs lift up. Accel legs roll over. Now making sure you're stable here, finding some type of balance between your shoulder blades and the back of your skull, slowly sweep the arms around to reach for your ankles.

Now I was taught to do this exercise without letting the feet touch the floor. If the feet touch down, it becomes almost easy. From here, I press my right leg into my hands. I reach my left toes to the ceiling. I'm engaging my core.

I'm engaging my glutes and my hamstrings to keep pressing this right calf or ankle into my hands with control. I slowly scissor and switch, trying to keep my balance, trying to keep my leg, my left leg now hovering off the floor, can I reach my right toes higher to the ceiling? Maybe. Slowly scissor and switch, breathing in, breathing out, take your time, do so with control. There should be no questioning what's working here. Yeah. If you've made it this far, have an advanced Pilates practice. You know this is a full body exercise.

Can I reach my right toes one inch higher with control when you're ready, take it at your own pace, both legs reach back, fingertips reach back, legs parallel to the floor, deep breath in? Roll down through your spine bone by bone and floor. Pull that belly down. Feel link through the crown of that in the fingertips. Three. Two, hug your knees all the way into your chest on one.

Give them a squeeze Alright. Enjoying this moment, knees into the chest, little gentle rock, back forth, side to side, and then palms press into the shins carefully rock and roll back and up to a seat. From here, knees will separate hands thread through our legs towards our feet and our ankles. I'm thinking of pressing my elbows into my thighs, my thighs into my triceps, my chin tucks over, my chest, we're moving into our seal. After all, Joseph Pilates was a circus performer. So we have to have another seal, an animal that claps with its flippers.

We get to clap with our feet. Pull back in your waist. Hover your toes. Take a breath. And as you clap those feet together for three, two, one, you exhale rock it back, find that balance point, clap three, two, one, and it's tucked over the chest, gaze into the belly, find it at the top clap. Three, to one exhale back three, two, one once more. You rock and kill app.

Two three. This time we go back and clock, we come up cross one foot over the other. Same way we got down. We stand up. Ever so graceful, flip over one shoulder. We find our standing position heels together toes apart.

A beautiful lift of the waist, a lift of the arms, take a breath in, soften your shoulders. Lengthen through the crown of the head through the fingertips, maybe find a hover of the heels an inch or two from the floor, keeping that glue inner thigh connection, take another breath to prepare, exhale just like a roll up, we roll down fingertips and crown of the head reaching forward, weight stays over the toes, belly pulls up, inner thighs squeeze tight, taking our time to roll all the way down until those fingertips come close to hovering or touching the floor. Once you arrive about five to six hand steps walking out hand by hand until you find a plank position. If you can, our legs stay in our pilates stance. If you need a little more support, maybe you're parallel, maybe your knees are even on the mat. Tuck that tail, lift in the waist.

We have five tricep push ups, elbows bend to the ribs on the inhale, press the mat away as you exhale for four, lift in the heart, lift in the waist for three. Last two. Last one. And hold hips pike up, hands walk back. If you can keep your heels hovering an inch from the floor, squeeze those heels and inner thighs together, lifting your waist to take a breath in fingertips hover, axle to roll up bone by bone in four.

Think of lifting in the thighs, three, lifting in the waist, two, lifting through the crown of the head, up with the fingertips and the gaze on one. And then with control, lower the heels down. Keeping the weight over the toes, keeping this lift in our waistline. We're gonna take it on one leg. Right leg stays where it is.

Left toes point back. Maybe they're on the mat. Maybe they hover. Challenge your balance, breathe. And exhale to roll back down.

Stay lifted in that right thigh. Engaged underneath that right gluten hamstring. Rolling with control. Finger tips come down. We walk it back out.

Three legged plank. Again, modify as you need five tricep push ups elbows bend back, press the floor away. Four hips stay square three for two. One more. We hold hips, lift up, hands walk back. Can you keep your left toes hovering?

Lift in that waist still turned out in that right leg, knees tracking over the middle toe, waist and thigh are lifting all the way up, finding our gorgeous posture, lowering that left foot down. Little tuck of the tail. Make sure you engaged in your core, right leg back. Last time, make a count inhale. Axial scoop from your waist. Think about all that spinal articulation we worked work we did on the mat.

Can you use it here? It's going to feel unstable, especially if you're on a squishy mat, working that body to control. And then walking all the way back out. Hips are low and square, low belly lifted, last last five. Here we go, inhale down, exhale at four. Use the breath three, belly and heart lift. Two. Last one, we hold hips up, maybe lead with the opposite hand, walk on back.

Lift in the thigh, lift in the belly, deep breath in, exhale to roll up. Take your time. Trying not to rush. Try not to fidget. That should be the last thing you're thinking of.

Use your body, grow taller through the spine, lower the right foot down, taking one final balance together, beautiful high fifth position, freeing your face with your arms, lift your heels an inch, feel the inner thighs connect, a zipper through the legs all the way up to the belly, and we lift the crown of the head higher, take one more breath in with control, lower the heels, and lower the arms out and down. A very well rounded full body practice here on the mat. Nothing that we left out. I hope you're feeling good after that exercise practice. Thank you so much for joining me.