Mat with Magic Circle

Hi. I am Lara Hanlin back on the mat. This time for a magic circle class, we'll start standing today in our pilates stance. So bring those heels together, knees, and toes, about a fist distance, maybe slightly more turned out if you have that capability in your body ensuring that we're wrapping from the glutes and that our knees always track over our middle toes. Those arms will reach forward fingertips always extended, so we're not clenching or closing off the energy in the body when we're holding our prop. As you inhale, bend those knees, plie, press the palms together into the ring, and then as you exhale lower the circle towards the thighs lengthening through the legs, inhale reach forward to chest height and exhale lengthen along through the crown of the head, inhale to reach and exhale to stretch.

I'm feeling my spine grow longer. My inner thighs connect a little tighter for three, pressing palms together, knitting those ribs together for two. Shoulders sliding down away from the ears. One more time, we reach, hold those arms forward, extend the legs up. Press the palms together as you lift the heels for a little releve, elovee, and then as you lower those heels, arms reach up, creating a halo over the head.

Arms reach forward heels, lift up, breathing, and exhale think of going taller through the crown of the head through the fingertips even as we lower the heels down. Inhale we reach forward, exhale we resist to lower. I'm continuing to pull my inner thighs together like magnets even when they don't touch, lifting in the knees and the thighs, resisting heels, down arms up for two. And lower. One more time, arms stay in front of the chest.

Swivel the feet to parallel, lower the heels down. From here, we'll take a soft bend of those knees, heels right underneath the hips, shoulders rolling down and back a little pulse down into this plie, a little pulse inward with the palms, pressing heels into the floor, palms into that ring, deep breath, and deep breath out. As those palms press together, think of knitting the ribs together, opening up our ankle, our knee, our hip joints for three. For to last one, lengthen the legs all the way straight, lower the circle into the thighs, and then turn back out back to parallel, turn out parallel, maybe one more little turnout, making sure your heels, again, are in line with where the middle toe and the knee will track. Plie, a little deeper, grand plie, arms reach forward, wide second position with the legs.

Arms right in front of the hips, and then in front of the chest, breathing, and heels press down, palms pressing inward. We reach forward. We lengthen and lift. Inhale to reach exhale to lengthen through the spine, growing taller through the crown of the head for three. Pomski pressing to that midline tailbone sliding straight down towards the floor.

One more time, lower to hold back to that pulse, palms pressing inward, hips reaching down, deep breath in, deep breath out, knees tracking over the middle toes, towards opposite sides of the room. Little tuck of that tail. So we're working underneath the seat. Lift that right heel up. Keep this pulse down.

Bringing in. Bringing out. Switch the heels. Left heel up. Right heel down. Open through that ankle and foot for two. And one, both heels up, find your balance, little pulse inward with the palms, downward with the hips and pelvis for four.

For three, a little bit lower for two, a little bit lower for one. We hold and squeeze, lengthen all the way up through the legs with control lower the heels reach those arms overhead. Again, taking a plie of those knees, shoulder, soften, breathing, exhale side bend to the right, inhale center, side bend up and over to the left. Keeping this frame of the circle right up over the head like a halo shoulders away from the ears, deep under those knees, try to stay low, inhale, and exhale. One more time center, opening up that side waist, come all the way back up to center, lengthen the legs, reach the arms forward.

Once again, lower arms down, lower reverse our foot pathway parallel turned out parallel. Pilates stance first position back to parallel arms back in front of the chest. Lift those heels up, find your balance. We'll take our running in place, right heel lowers, palms press inward, lift and switch. Little pulse of the palms, heels meet up high, breathing in for two and out for two shoulders down away from the ears, elbows, palms hug inward, inhale. And exhale last two.

One more breath and exhale both heels high. Squeeze them tight. Lower heels, lower arms, take a moment, maybe a shake of those shoulders, then we'll make our way to one side of the mat. Stay in parallel with those feet together here as you reach your arms back in front of your chest, reach your right leg in front of you finding your balance, We're gonna take a big step of that right foot forward, weight into the right heel, left heel lifted, bending those knees. I like to think of creating somewhere close to two ninety degree bends.

Lower a little further squeeze into the circle on the palms. We lengthen the legs and release the ring. Inhale lower and squeeze, exhale resist as you lift. Keep pressing this left hip forward so I'm engaged right underneath my left glute, finding a lengthening sensation in the front of my left thigh. As I keep my left heel lifted, I press my right heel further into the earth for three and two, one more lower to hold, little pulse down with the hips inward with the ring, inhale. And exhale, breathing in, squeezing right underneath those glutes and palms referred to. And one hold it low.

Take a breath where you are. Axale twist towards that front thigh to the right. Back to center hips and pelvis a square, pulling back in that right waistline, maybe sit a little lower inhale, circle stays in front of the heart and the chest, so we're twisting from the waist versus moving our arms or shoulders two more. Excel to rotate one more time center, exhale to rotate. Come back to center.

Then deeper into your right knee as you extend that back left leg, lower the circle towards your knee, and then turn it. So one side of the pad is placed onto your right front shin. Make sure it's not right on your knee a little bit lower. Finger tips pointing down. Palms pressing into this front pad as we press into the shin. We shift our weight into our right heel, flex the left toes away from the mat, begin to lift that left leg up. Resist the circles, you lower the leg down to hover, exhale press the palms into the ring to the shin as you lift that left leg up, inhale lower.

Exhale lift. Now I keep a deep bend in this right knee. My knee is tracking right over my middle toe. I'm working my right glute to stabilize. Inhale. Exale shoulder blades slide down the back, palms press into that circle for two belly button keeps lifting towards the spine one more time.

We hold the leg up. Little pulse, palms into the ring, left leg to the ceiling. Inhale. And exhale. A lot of balance and stability work here.

Listen to your body. Do what you need. Breathing in. Breathing out for four. Three to hold it one. Take that circle back between your palms, place the left foot back, lift your chest back up, bend into the both knees, then into the left knee as you reverse where you came from right leg forward.

And in trying to find where we started before we begin our second side, shoulders down, lower those arms. We reach forward with left toes and fingertips inhale. Big step of that left foot forward as you exhale. Right heel stays lifted, tuck the tail, bend those knees. Deep breathe in.

Deep breathe out palms, press together, glutes squeeze together, lower, and resist to left. Now that right glute is squeezing forward and engaged underneath that right glute and sit bone, pressing the pelvis forward to find length, a beautiful stretching sensation in the front of the right hip and thigh, lower a little further. Length in a little longer and down and up. For two, spine stays long, trying to stay really lifted versus pitched forward to begin, take it down. We pulse. Bending deeper into both knees, a little tuck of that tail.

So we're driving that left heel down, still lifted high with that right heel, sit a little bit lower, press those palms inward a little tighter. For four. Three, two stay low on one, bend deeper into the left, lengthen through the right leg, shift forward over that left heel. Spin that circle again, one side of the pad onto the shin beneath the knee, creasing at that left hip, palms press into the ring, feel how your shoulders slide down the back. You're engaged in your upper body to support you as you find your balance.

Right leg floats up. Palms press inward, flex and reach back through that right heel forward with the crown of the head. Resist to open the circle and lower the leg. We squeeze to lift. We resist to lower.

I'm trying to keep my left hip over my left knee in line with my left middle toe, so I'm not shifting too far to the outside of that left leg, really working to stabilize from underneath that left glute. Lift, belly pulls up resist to lower. Those toes, right toes could always tap down in between for more support for two. One more time, lift to hold, pulsing leg up, palms in, inhaling, Exale belly pulls deeper ribs knit tighter. Keep lengthening through the back of the right leg lengthening long through the spine. Deep breathe in.

Deep breathe out for a four. Three to hold on one, take that circle back between your palms, point back through the right toes, step all the way back, bend into the knees, feel that shift of weight back more into your back, right leg, and then left leg lifts. And we come back to center. Not bad. Alright. We'll spin around.

See if you can keep that circle between your palms traditional way of getting down on the mat without using the arms and we reach our arms forward, find our pilates stance cross one foot behind the other, press your palms together, use your core, use the reach of the arms forward to help counterbalance as we carefully lower down. From here as graceful as you can, sit on back, reach those legs in front of you starting with a half rollback and a bent knee shape. Feet could lift, and it depends on the flexibility of your ankles here. So do something that feels comfortable for your body where you can find your sit bones. You can find a beautiful tall, beautiful seat and posture. Press the palms together, lengthen through the spine, breathe. And, exhale, we're gonna start to roll and round back.

Starting small, we'll do this a few times. So think knees, circle just passes the knees, shoulders, soften, breathe, and pull your belly button back, curl back forward shoulders over the hips and lengthen up tall. Inhale at the top, exhale. We press palms together, draw the ribs together, maybe an inch further this time, really focusing on that scoop of the waist, find it, hold it, exhale curl back up. Feeling the scoop of the low belly, inhale, exhale, maybe an inch or two further trying to keep our thighs, our legs fairly relaxed, working into the core. Palms pressed together as we curl back up, helping us keep our midline twice more inhale at the top, exhale deep, low belly connection round and contract.

Maybe getting a little further into the middle of that waist. Breathe in, exhale scoop to curl back up. One smart inhale at the top, exhale pull your waistline back, shoulder stays off. Rounding down, find a hover at the tips of the shoulder blades. Can you sink your belly one inch deeper before releasing the head down and the arms straight up to the ceiling? Feel the shoulders slide down into the mat, into the back. Take a breath in. EX, I'll bring your right leg to tabletop.

Me over the hips shouldn't parallel to the floor inhale. XL left leg floats up to meet at knees, stay hip distance apart, thinking about our seat belt, keeping our pelvis square, neutral, and aligned. From here, start by reaching the arms back, creating that halo once again, nothing else moves, pelvis stays neutral, core stays engaged, knit the ribs tighter, press the palms tighter as you exhale and reach those arms back up. One more time just like that, inhale to reach back, exhale, watch the ribs pull together. Can you pull your belly down and in?

This time as arms reach back, right toes hover or tap the mat will keep the 90 degree bend of the knee. And then exhale, lift the leg to tabletop, reach the arms back up over the chest and shoulders. Left toes lower to hover or tap the floor, inhale. Pull the belly down to lift the arms and lift the leg. One more time each side inhale.

And exhale, left leg and arms, gaze, staying up, chin lifted away from the chest, exhale, lift and hold. From there, glue those inner thighs, ankles, knees together like magnets, palms, pressed together breathing in. Again, curling up this time to the tips of the shoulder blades still working that low belly. Can we curl a little higher over the ribs, lower the head back down. Arms will stay right up over the chest. Inhale.

XL feel the low belly pull down. Belly button pull down. Ribs pull together. Palms pressed together to curl. Might not look like a lot, but really working that waistline. One more time, inhale.

Exhale palms press together, curl up and forward. Think of the circle reaching, maybe tapping the knees. Upper body stays high in this crunch, legs extend long on the inhale. Pull your belly in, bring the knees right back to that ring on the exhale. And how we lengthen through the legs, exhale the knees, pull back in one more time, legs lengthen on the inhale, pull those abs in, circle the knees connect, release the head down, take one more breath here.

This time, we curl up. Legs extend as those arms lower, things circle hovering over the thighs. Hundreds here pulse into the palms, inhale to three, four, five, exhale to three, four, five, crawling a little higher over the ribs, squeezing the palms tighter into the midline option to always softly bend the knees. Maybe you keep them high on the diagonal. Maybe you lower them a little closer to the floor.

Keep using that breath in. And out. Inhale. Squeeze tighter curl higher. Lower the legs a little further.

Pull that belly a little deeper. Two more breaths in. And out. One more inhale. And exhale to three, four, five.

Stay hold, curl up a little higher with control. Leggs lower all the way down to the floor from there, release the head back. And arms back. Flex the toes to the ceiling, reaching heels forward and down into the mat. From here, option to keep arms biceps framing the ears, circle like a halo, or keep your arms moving in front of you for a little less challenge.

So those arms are with you. You keep them by your ears as you curl up, taking a breath in, and then around all the way up and over for advanced roll up, arms stay in line with the ears, chin tucks over the chest reach heels and fingers forward. Press your palms into the ring, squeeze your inner thighs to the midline breathe and exhale round and roll back down shoulders away from the ears. Can you keep your biceps by your ears? Can you pull your belly a little deeper? Find that hover before lengthening everything long.

Again, maybe arms reach up, maybe head and arms reach up on the inhale, exhale to curl up and forward. Keep scooping through that waist. Round and reach up and over past the toes, letting that head release, releasing tension in the neck inhale. Palms pressed together, legs squeeze together, roll it back down vertebra by vertebra lengthening out through the thighs, pulling back in that waist before releasing at the bottom once more inhale up, exhale all the way forward. Deep breathe in, exhale shoulders away from the ears.

Keep pressing into the palms, everything drawing a little tighter to the midline, fight to find that hover and lengthen out at the bottom. From their arms reach straight up to the ceiling, shoulders pulling down into the mat, left leg stays long, right leg to table, talk and straight up to the sky, taking a breath to prepare, exhale this right leg circles across the body, down out, and straight back up, inhale at the top, exhale like you're drawing an even circle on the ceiling with those toes, remembering that our leg circles are a core exercise all about stabilizing the hips from the low belly. Inhale, exhale last time we circle across, hold at the top for the breath in, reverse this circle, Can you press your palms tighter into the ring to help stabilize the torso for four? Pull that belly a little deeper. Keep lengthening through the crown of the head for it to opening up through the hip around abs pull a little deeper to hold. From there, turn the circle so you're holding on to one side of the pad, hook it over the right ball of the foot. Of course, you could bend this left leg if you need a little less stretch and a little more support.

Flex your toes down. Pull your shoulders down. Enjoy this stretch moment. We'll bend that right knee and lengthen that right heel up. Inhale to bend, belly pulls down, heel reaches high.

Two more times inhale, and exhale once more pulling the thigh a little closer. Lengthening that leg a little bit straighter. Keeping the legs as they are, circle comes into the left hand, right arm could open wide, maybe right hand to right hip for support, then left, right leg comes over to the left, across the body without rolling off that hip. So can you really anchor it down? That way, we get a lovely stretch for this outer right glute, IT band, maybe even that outer calf, shoulders soften into the match, and stays lifted away from the chest always aware of our posture and our whole body, deep breath in flex the toes back a little further as you breathe out. From there, bringing that leg back to center, circle into the right hand.

If you're a little more flexible, maybe right elbow crease, and then right leg opens to the right side. Same idea. Left hand could be on that left hip now for a little reminder to keep it anchored. If you want somebody to help counter balance, maybe that left arm opens wide. Regardless, we're pulling belly button to spine, pulling left obliques down to the floor, finding a link through the front of this left hip, and definitely through that right adductor inner thigh. One more breath in, one more breath out. From there, right leg comes all the way back up to the center. We're gonna take that circle back between the palms, kinda reversing how we got into this.

Right leg will bend back to tabletop. Hold it there as you inhale. And then curl up to the tips of the shoulder blades as you exhale. Taking a breath here at center will twist to the outside of that right thigh, inhale center, and then twist to the inside of the right thigh up and over to the left. Option to stay right here, option to point through the left toes and hover that left leg to eye level, inhaling, and exhaling to twist.

Still thinking about that seat belt across our hip bones, pelvis stays square, twisting from the waist, one more each direction, inhale, and exhale center, lift and twist, come back to center, curl a little higher, pull that right knee in towards you, and then switch those legs for our single leg stretch inhale switch, exhale switch. The curl comes higher. The arms reach further on that diagonal for four. Belly button keeps pulling down and in for three. Last two, finding that beautiful stretch and length through those legs, right leg stays long, lower it down to the floor, flex the right heel forward, release the head down, arms up, left leg extends up.

Soften through the shoulders and then press those palms inward breathing in to prepare, exhale left leg across down out, pull the abs deeper, reach the toes a little higher at the top, around belly button scoops down as leg lifts up. We circle. Length and to left. One, Mara, cross down out, hold at the top for the inhale reverse out down across lengthening that outer and inner thigh for three. Belly button keeps pulling deeper towards the spine and mat for two lengthening to lift one Marwey circle, lift and hold, flex up through the left heel, take that circle, placing it onto the arch of the foot, and then carefully flexing those toes back and down. Like to think of reaching left sit bone forward, shoulders and toes towards the floor, and then a gentle bend to that left knee breathing and exhale heel reaches high toes pull back.

Really nice stretch for the hamstring for the calf, for the achilles tendon, softening that knee, pulling that thigh a little closer towards you, maybe thinking of keeping that thigh there to really elongate and open up the back of that knee crease. One more time, gentle bend at that knee. Use the breath. Opening up, never forcing anything. From here, circle into the right hand, maybe left hand to left hip crease, do what feels good in your body, start to take that leg over and across continuing to flex the toes, especially that little pinky toe back and down, soften through the shoulders and anchor this left hip and back side of the waist to the floor.

Deep breathe in. Deep breath out, enjoying these moments, one more inhale, and exhale. From there, leg comes back to center, circle or maybe forearm through the circle, and then leg goes to the left, open up through those hips. Sort of my hips usually pop pull the right shoulder, the right hip down, maybe using that right hand for support, belly button to spine, right obliques trying to pull further to the floor so we don't just roll off to the side, take a breath in, exhale lengthen a little higher and further out through those heel bones. One more breath here.

XL opening up through the hips. And then bring the leg all the way back to center right away, think of squaring off through the hips and the pelvis pointing up through the left toes, circle between the palms, arms reach the sky, left knee bends to table top, deep breath in. Belly pulls down, palms press inward. We curl back to the tips of the shoulder blades, inhale center. Exale twist to the outside of that left thigh, inhale center. Up and over to the inside of the left thigh, again, option to stay here, or point and hover right leg inhale, exhale lift as you twist. Stay lifted through center.

Press the palms tighter as you curl up and over that right leg. Inhale and exhale. Center. Belly pulls down, lift up and over the ribs. One more time each direction, curling up and over center and twist, come back to center, curl a little higher. This time, left leg extends to the ceiling, scissor and switch on the inhale, scissor and switch on the exhale.

Switch and switch. Now we already stretched our leg. So the range of motion here doesn't need to be quite as big since we're not holding the leg, can we instead think top leg perpendicular to the floor curl higher, reach fingertips higher, switch for four. A little more work for the low belly that way. For three. Last two. Last one. Both legs up to the ceiling, hug the knees into the chest rest the circle on the shins, give those legs a squeeze, maybe a rock of the head or the hips side to side, taking a breath in, taking a breath out.

From here, we'll place the circle between our ankles. So somewhere above the ankle bone, that's why, that way it's not right on the bone. Pull your knees into your chest. Hold on behind the hamstrings. I think circle just hovering over the glutes and then chin peels over the chest gazing through that circle, like a frame here, chin hovers over the chest, can we curl a little higher over the ribs?

Keep squeezing into that ring. Arms reach back, legs extend long, deep breath in. Circle the arms, squeeze the ring, hug the knees in towards your shoulders. Inhale, we lengthen and squeeze, exhale pull the belly in to hug those knees in for three, circle and squeeze for two lengthening through fingers and toes, pulling that belly down to the mat once more, hug it in, hands behind the head elbows wide, legs extend to the diagonal inhale, lift the toes to the ceiling, anchor pelvis to the floor and the exhale. So squeezing, not ring as your legs lower to that point of control that works for your body today, curl the chest a little higher.

I'm much more concerned with how much lift we have in the upper body versus how low those legs go. Can we crease at the hips? That way, we're not lifting the hips up, and we're lifting the legs from the low belly. One more time, legs lower, deep in the belly legs lift, legs lower to that diagonal, hold it here, curl higher over the ribs squeeze into the ring for four. Squeeze tighter for three. A little bit tighter for two.

Last time squeeze and hold. Bend the knees in. Take the circle out. Give your legs a hug. Pull them all the way into your chest.

Let your head release. Maybe a little rock back and forth side to side. Deep breathe in and deep breathe out. From there, coming back to center, we'll thread our legs through the circle this time, gently pressing outward into the ring. So still just above those ankle bones, bend the knees back to tabletop.

Once again, hands to the back of the legs, back of the legs, press into hands, hands press into the legs, curl up to find this balance, take a breath in, think of gazing between your thighs, Now press the legs into hands, hands into the legs as you roll up, shouldn't stay parallel to the floor, elbows bend wide, spine stays rounded. I'm reaching my forehead between my knees. I stay in this shape as I rock back on the inhale. Rock right back up, keep tearing that circle apart, find that balance on the exhale. Two more like this, bent knees for open leg rocker, opening those legs outward into the circle.

One more time, take it back. Rock it up to stay and hold. From here, take a moment, lengthen up through the spine, lengthen through the legs as much as your body allows. Maybe you stay here, maybe you curl your hands, walk them up a little higher, bend your elbows around your spine, three more times. We rock back on the inhale, legs press into hands, hands into the legs, tear that ring apart, and over the chest for two. Finding our balancing of nailing that landing one more time, rock it back.

Exhale to rock up and hold. Keep tearing the circle apart. Lift through your heart. Lift your arms. Find your breath in. Pull that belly down.

Tear that ring a little wider. Now take a circle. Squeeze your inner thighs together. Pull your knees into your chest, thread your legs out, reach your arms and your legs up. Take a breath, and can you do so keeping your balance, press the palms together, lower with control to hover in four. Heels and shoulder blades hover off the mat in three.

Pull that belly button down in and find it to deep breath here. Axale, we scoop and curl right back up fight for it. We do that one more time. Inhale, exhale lower to hover for four. For three, keep squeezing inner thighs and palms together for two, lift back up to hold on one. We're placing that circle back between the ankles, squeeze into it, reach forward, make sure it's solid. You're gonna lower back down to find the cover and hold. Do what you need.

Leg's parallel. Squeeze the ring. Reach your arms by your ears. Flip over onto your right side. Right arm stays down with the palm down.

Left hand can be on the mat. Squeeze into that ring. You got it, squeeze for five. Squeeze for four. Keep working inner thighs for three.

You're not here long, two. And one, maybe left arm extends. Flip to that back. Hold it. Think of a hollow hold. We turn on to our left side, right palm down, left arm long, squeeze into the circle for five.

For four. For three. For two, inner thighs connect one, right arm reaches overhead, deep breath in. Flip back over onto the back. Hold it fight for it. Take a moment.

Reach those arms up. Reach all the way back up. Last moment in this teaser shape, can we lift everything one entire? Can we squeeze our circle a little tighter? Take it out. Take a moment. We should feel that. Yeah.

Relax those legs. We're gonna flip on around, move over onto our bellies. So reach your legs behind you. Flip this circle. So it's vertical like so with the palms on top and the legs extended back.

We're gonna take a little swan prep here, opening up through the chest and shoulders, pressing the tops of the feet down, squeezing the inner thighs together. Start by pressing your palms down. Feel how that opens up across the shoulder blades. You're pulling your shoulders away from your ears. You're pressing your palms down into the circle.

Feel your triceps engaged. Rotate your inner elbow crease up. Then begin to hover the forehead and chest higher. Can you keep your collar bones open? I don't wanna see this. Pull the shoulders down. We're working the back.

We're squeezing those glutes tight. Maybe lift the heart a little higher and press the palms down a little further. Take a breath wherever you are. Now pull your waistline away from the mat lower and think of reaching the crown of the head straight through that circle as your palms release the press onto it. Let your forehead release.

Can you make the circle to circle versus an oval feel that stretch across the shoulder blades go right back into it, palms pressed down inhale, chest and forehead, hover on the exhale, opening through the collar bones, lifting the waistline away from the floor, deep breath. And axial belly button pulls up, crown of the head keeps reaching forward, and we're not diving to the mat, and we're link, towards the mat, we're lengthening our fingertips and crown of the head forward, toes back, open up across the spine length and widthwise one more time, palms press down. Deep breath in, exhale lengthen and lift. Zip up tighter through the waist, lift one inch higher through the heart, inhale to hold, exhale pull the belly up, lower in length and all the way down with control. Once you arrive at the bottom, release that circle, just allow it to rest on the floor, give your hips a little wiggle side to side. We're gonna do a little more work here lying prone.

So the palms will stay pressing out into the ring, making sure it lies flat here, palm to either side of the pad, feet can stay in line with the hips, pressing the feet down to start squeezing glutes tight, Start by lifting those arms in line with your ears, again, squeezing between the shoulder blades, pressing the palms together, a deep breath, and exhale lift the chest and the heart up. Feet stay down to start, just lift that upper body, feel those back tensor muscles working. Can we pull the shoulders further away from the ears? Gay stays down. Chest arms lower down.

Keep the upper body where it is. Inhale, exhale lift just your legs up. Think glutes and hamstrings firing up towards the ceiling. Butt cheeks squeezing together, lengthen out through those toes and lower back down. Deep breathe in at the bottom, exhale everything lifts. From here, little swim of those legs, little pulse inward into the palms.

Breathing in, breathing out. We swim. We squeeze. Lift higher for four. For three.

Last two. And one, still the swims squeeze inner thighs together, squeeze palms together, lift everything one inch higher and lower with control. Give those hips a little shimmy once again side to side releasing in the back. Inter thighs connect, palms underneath the chest. Toes tucked underneath us.

Take a breath in, fire up the seat, squeeze inner thighs and glutes together, inhale prepare, exhale find your plank and hold. Deep breath in, lift the heart, lift in the low belly, deep breath out. One more inhale. An exhale pike the hips up. Find a moment in a downward dog stretch.

Adjust your hands, your feet, how you need, feet could be together or parted, maybe a little bit closer towards you, chest to the thighs, head hangs heavy, deep breath in. Deep breath out, lift both heels up high, bend into the right knee, press left heel to the floor. Lift it up inhale. And exhale other side. One more time, lift.

Think of opening up lengthening the back of those legs one more time, lift and switch. Lift both heels up. So squeeze inner thighs together, articulate through your spine right back to that plank position, take a breath, and then those elbows straight back use the knees if you need lower all the way down and four. Take your time in three. Hovering the body off the mat too and release with control on one.

Point your toes back. Grab your ring. We're gonna flip back around. Little more work line on our back. Now that we've got a nice stretch for the back of the legs, we're gonna work them a little bit more.

This circle comes between our inner thighs. Our feet remain flat on the floor. Our fingertips crawl towards our heels. My toes are pointing forward. I try not to be turned out or turned in here.

Maybe peak up. Check your alignment. It's important. Soften across the chest. We did that work to open up the shoulders. Think about it here.

Let the knees be open to begin. Deep breathe to prepare. XL simple squeeze of that circle, waking up those adductors inner thighs, with a little more intensity with the circle high in the thighs. Release just an inch or two on either side as the inner thighs squeeze together, fill the ribs and it together. Everything connects.

Two more times open. And close. One more open. Squeeze and hold. Hold that inner thigh squeeze.

Take another breath where you are. Small pelvic tuck low belly scoops down. I feel my pelvic floor transverse abdominals. I feel my inner thighs trembling. If I reach back, my glutes, my hamstrings are not clenching or working here.

Can I isolate just low abs and inner thighs? We'll get to that glute area shortly. Release the pelvis without releasing the circle inhale. It's that scoop for that midsection working the low belly small pelvic tuck. Two more like this, keep squeezing the ring, release the hips and pelvis long, exhale little scoop curling up deepening that low transverse abdominal region. One more time, lengthen.

And this time, start with that low belly connection, tuck and curl, squeeze the ring tighter, inhale, hold it there. XL, scoop the belly deeper. Now squeeze those glutes together. Feel the difference. You get to lift your hips higher now that we're really working the backside. My pelvis lifts up knees reach forward.

Beautiful stretch for the front of the body. We're lengthening the hips high, pulling that belly down. We're not arching the spine. It doesn't matter how high up you are here, it matters where you're working. Are you feeling the back of your legs? Can we squeeze our circle tighter if we forgotten about it?

Lift the hips up, lift your gaze up. Little pulse here, lower an inch inhale. Lift an inch exhale, breathe through it lower an inch. Can you squeeze the ring tighter? Lift the pelvis a little higher. For three, belly pulls down, hip bones, pubic bone lift up for two gaze stays up, open neck and throat, still thinking about that beautiful posture, hold the hips high, give the circle one more tight squeeze, take a breath in, exhale slowly roll down vertebra by vertebra, upper back first, keep squeezing the seat. Middle back, keep squeezing the ring, get into that low back, finally release the hips.

And release the circle. Keep it where it is still between the inner thighs, sweep those hands to the base of the neck and skull. Take a breath and lift the chin up over the chest, gaze at the circle as you squeeze into it. Now make sure you're not tucking your pelvis you're keeping your sit bones and your tailbone long. We're gonna work the low belly without tucking to stabilize the hips.

Maybe continue working your inner thighs. Squeeze that ring a little tighter. Take a breath in, exhale a little twist up and over to that right side. A little more oblique work here. Don't let the hips move, the inner thighs move.

The more you squeeze the circle, the more we're going to be aware of our hip alignment. Inhale center, squeeze the ring. Pull the belly down. Pull back with the right obliques as you twist up and over the right ribs. Inhale center.

One more like this up and over to the left. Come back to center, lift the chest one inch higher, release the ring, release the head down into the hands. Circle stays between the inner thighs, deep breath in, where we engage the legs as you lift the chest back up, squeeze gently into that circle. Now this time, it doesn't have to be a huge squeeze. We're gonna float the legs to a tabletop position and then bring the feet together into a diamond shape.

So I like to think of my heels and my toes touching. See if you can lift the heart a little higher, lower your diamond down, toes, maybe hover or tap the floor, gentle squeeze into the ring, ribs knit together, diamond lifts, finishing strong with this core work today, legs lower on the inhale, legs lift on the exhale. Refer to. Belly button pulls down who legs float up. One more time, we lower.

We lift and hold. Take a breath at center, lift and twist to the right. Hold it to the right back to the diamond lowering, inhaling down, hold the twist to the right, pull deeper into the right obliques as the diamond lifts up. For two, exhale can we curl higher over that right ribcage, pelvis stays square one more time this side, lift the legs, chest to center inhale, twist to the left as you exhale, diamond lowers for three belly button pulls down heart stays lifted for two. Keep squeezing gently into that circle one more time you lower. You lift, come back to center deep breath in, can we lift the chest a little higher, sink that belly a little deeper with control, lower the legs, the diamond all the way down, reach for your ring, allow your knees to open, let the circle rest on your chest and give your knees a little sway side to side and join a well deserved stretch for those inner thighs here.

Let them release. Take that circle back between your palms reach your arms straight to the ceiling fingertips long and then slide those legs out long on the mat. Give them a shake. Again, they're even more tired than they were before. So as we move through these last finals teasers, legs stay relaxed, low belly doing the work. Find your pilates stance, press the palms inward inhale, start to curl to the tips of the shoulder blades, and float the right leg up to eye level.

Indeed, breath in, exhale single legged teaser, right leg lifts, heart lifts. Zipping up through the low belly. From here, arms reach overhead, right leg lowers to hover off the floor. Arms reach forward, leg lifts up, maybe circle meets the shins. For two, belly button pulls back ribs and it tight to lift.

One more time, inhale, exhale reach forward on that diagonal take a breath where you are lowering back down where we came from and four pulling back in the waist for three, finding hover of heel and shoulder blades to reaching head down arms back leg long on one second side arms reach up inhale, curl to the tips of the shoulder blades as you exhale. The breath in, left leg begins to float to eye level, pull the waistline and just scoop and curl all the way up. Lift the heart through the ring, lower the leg, arms overhead. Abbs pull down. We reach back to the diagonal, inhale, and exhale. Keep that low core connection.

You lift to hold. One more breath in at the top. Axle to roll back down with control, taking your time, finding that even alignment through the spine before reaching arms back leg long. From here, zip up tight through those inner thighs. We have one more full teaser.

Squeeze outward with the ring. So flip your fingertips in there. Press your palms outward to open through the chest and shoulders if you can reach those arms back overhead. Feel how this changes that alignment in your upper body. Can you keep your inner thighs squeezing together maybe legs stay on the mat, maybe knees are bent, listen to your body here.

We start by reaching the arms up, take a breath in, press the palms out into the ring, peel the chin over the chest, start to hover the legs, pull the waistline in, reach those arms towards your toes, press the palms outward. Pull that belly button backwards and then see if you can flip the arms up overhead. Allow your shoulders and your chest to open and lift. Pull the shoulders away from your ears. Reach your fingertips to the ceiling.

Take in one more little sip of air, breathe. And axel begin to roll back down. See if you can keep the frame of the circle over the crown of the head, lowering in four, pulling belly button back three, finding that hover two, and lengthening all the way long on one. Legs stay down. Arms reach up. Keep pressing out on that circle, round and roll all the way up to a seat.

Circle over the toes, flex toes to the ceiling. Allow it to hook there and just take a moment in a forward stretch. Head releases down, feel length through the back, through the legs, deep breath here, and exhale to let it go. From there, coming all the way up to a beautiful tall seat, We're all done for today for a extra fun magic circle class. I hope you enjoyed, and I'll see you next time.