Focused Full-Body Mat

Hi. I'm Gia, and today we're gonna do a flowing mat class. It hopefully just feels really good on your body. So you're gonna start seated. Lakes are gonna be glued together. You want your legs kind of far away from you not too close because you wanna have room to roll back. Arms are gonna reach out in front of you shoulder height. Take a deep inhale.

As you exhale, tuck your tailbone under, pull your waist back and roll halfway back. Inhale at the bottom. Xhale. You're gonna roll all the way up, lengthen your spine at the top. Inhale exhale roll back. Let's try to keep your feet flat on them as much as you can. You can adjust your legs as you go.

Inhale here exhale as you roll up. Just find a position that works for you and lengthen your spine and rolling back again, pulling your waist back, making sure You're reaching your waist toward the mat, inhale, exhale as you roll up, shoulders stay away from the ears, lift one more like this rolling back, reach those arms long, and then rolling up. And lift. Now you're gonna roll back to a position where you can hold it, find a position that's good challenge, but not too much, and reach one arm up to the ceiling, and then lower it back down. Other arm reaches up, and you lower back down. Just keep pulling your waist back.

Feeling those abdominals working and lifting up and lower two more each side up and down squeeze your legs together, lift and lower last set up Trying to keep the shoulders away from the ears last one and then roll all the way up. Lang through your spine at the top, roll halfway back again and hold. You can continue with what you were doing or you can lift both arms up and down. Try not to lift your spine up at all. You're staying in the same height the whole time and lower and lift two more. Keep pulling your waist back toward the mat and lower. Last one. And then roll all the way up, lengthen your spine at the top, and then just roll all the way down to the mat, hug your knees into your chest.

You're gonna bring your legs up to tabletop. Squeeze your legs together, arms up to the ceiling, take a deep inhale. As you exhale, press your arms down, curl your head and shoulders up, and then lower back down. Just a little bit more abdominals warming up, and lift and lower back down. I exhale push down and lower two more. Lower.

Last one, I'm gonna hold this one up. We're gonna go into single leg stretch opposite hand on your knee, same hand on your ankle, stretch the other leg out. Inhale, switch, inhale, switch exhale, switch exhale. Inhale. Inhale, exhale, exhale. Keep the elbows wide, passing right through the midline of the body. Last set inhale, inhale exhale, exhale. Hug your knees in.

Rest your head down. Take a breath. Exale curl back up for double leg stretch. Arms legs reach away from each other to inhale, exhale, circle your arms, hug your knees into your chest. Inhale, reach out. Exhale, circle and hug.

Reaching arms and legs long, finding that length, circle and hug. Two more. XL and hug. Last one. And then circle and hug, lower down. Take a breath. Turn your head side to side. Keep your neck loose.

Go on ahead and curl back up. Lakes up to the ceiling, grab one ankle or behind your thigh. Below the other leg down. You're gonna inhale, switch inhale, exhale, exhale, just like single leg stretch. Inhale. Inhale, exhale, exhale, keep curling your chest up. Make sure it's not just your neck and head.

It's your whole chest. Inhale, inhale, exhale, exhale, hug your knees in. Rest your head down, take a breath, legs up to the ceiling, hands behind your head, elbows are wide, inhale here, exhale curl back up, inhale lower both legs down towards the mat, exhale come back up. Just go where you can. Try not to change your pelvis and then scoop the abs to come up.

Keep lifting your chest up and reach two more and lift back up. Last one. And lift, hug your knees into your chest. Take a breath. Hands behind your head again, elbows are wide, curl up as high as you can. When you go into crisscross.

So same breathing as a single leg stretch. So you're gonna inhale Twist, inhale, exhale, exhale. Make sure you're twisting from the waist, not just the arms, exhale, exhale last set, inhale, inhale, exhale, exhale, hug your legs in, rock side to side, and then we're gonna sit up, and we're gonna turn over onto your stomach. So you're gonna have your legs reaching long, one hand on top of the other with your forehead on your hands. Abs are pulled in, legs are long, and then you can have your legs hip distance apart.

Make sure your shoulders are down away from your ears. As you inhale, you're gonna lift your head, hands, and chest off the mat, exhale to lower everything down. Inhale lift up, exhale lower. Try to keep your feet pushing into the mat. So it's just your upper body, your upper back. Lifting, and lifting up, and lower. Last one, lifting up, and lower. Now from here, Keep your upper body nice and relaxed.

You're gonna lift your lower body up so both legs come up and lower. And lift the legs up and lower. And lift lower two more. Now you're gonna hold the legs up, shoulders are relaxed again. You're gonna beat your legs together.

So you beat in, in, in, in, inhale, and exhale. Inhale. To keep beating the legs, reach them across the room, inhale, and exhale, lasso, inhale, and exhale. Reach the legs long, lower them down, and then reach your hands out in front of you. Have my hands a little wider than my shoulders, and I'm gonna bring my legs a little wider than my hips. We're gonna lift your arms and legs up, lift your chest up as well, and then go into swimming. So you're just gonna alternate your arms and legs going up and down.

Keep your chest lifted, but keep the back of your neck long. So you're not looking forward. Reaching a sternum in front of you. We're gonna go for five. Four, reach across the room with your arms and legs, three. Two. And one.

And lower everything down with control and push back into child's pose. So feet together knees apart and stretch. Take a breath. And then roll up one bone at a time. We're gonna go into spine stretch. This is our little break.

So feet are gonna be as wide as your mat. Flex your feet, sitting up as tall as you can. Arms about shoulder height. And he'll grow a little taller. Ex he'll reach your head between your arms, round forward, reach inhale roll all the way up exhale as you round forward.

Think of pulling your waist back as your arms reach forward. Inhale roll up. As I'm reaching forward, I'm thinking of reaching out through the top of my head. So the top of my head is reaching past my hands. Toes are still pulling back rolling up and then round forward.

Keep pushing those heels into the mat and two more rolling up and round forward. Last one. And round forward. Sitting up as tall as you can. Arms are gonna hang out to a t.

I'm gonna twist to one side and reach towards your baby toe and saw for three, two, one and come back up. Twist the other side and saw for three. Keep reaching the back arm just as much as the front arm. Up twist and reach. And three. Two. One try to keep your hips stable. So it's just from the waist that you twist.

Two one and up. And then as I reach, I'm still pulling my waist back just like I did and saw. Up and reach and twist for three two one and up. One more each side. And three two one up. Last one, three, two, one, and then bring your arms down. You're gonna lie down on your back. We're gonna go into shoulder bridge.

So feet are gonna be pretty close to you. You wanna be able to touch your fingers with your Sorry, touch your heels with your fingertips, arms down by your sides. Make sure your chest is open, legs are parallel. Take a deep inhale. As you exhale, you're just gonna roll up to a bridge one bone at a time.

Just warming up your spine. Inhale at the top, exhale as you roll down one bonus time. Try to keep your chin off your chest, inhale here, exhale as you roll up, reach your knees, past your toes, find length in the front of your body, inhale, exhale as we roll down. We'll keep pushing down with your arms. Trying to keep your chest open.

Two more plain like this, rolling up, lengthen the front of your body and then roll down through your spine Try to keep your feet anchored onto the mat rolling up, really stand on your feet, and then roll it down. Now you're gonna roll up to your bridge and hold and hips nice and high. One leg is gonna come up to the ceiling. Keep that leg up. You're gonna lower your leg to meet the other one, and then lift it back up to the ceiling.

So you lower and lift. Try to keep the hips nice and high. Make sure they say square. Lower and lift. Think of using that opposite hamstring and glute to keep your hips up and lower, lift two more. Now you're gonna keep your leg up to the ceiling.

Roll down here with a single leg. And then roll back up. So rolling through the spine as much as you can, reaching your knee past your toes as you come up. Two more. The other leg is reaching up toward the ceiling as much as you can. Last one, and then lift back up.

Lower your foot down. Push your hips a little higher if you've lowered them and then bring your other leg up to the ceiling. You're gonna lower to meet the other leg and lift. Lower and lift. Lower.

Again, keeping the hips high and stable. Four more and three. Keep the hips square as well. Two last one, keep the leg up to the ceiling, roll down through your spine and then roll back up and then rolling down and roll up roll and up. Reach toward the ceiling with that toe and up.

Bring your foot down. Lift your hips a little higher if you've lowered them and then roll down through the spine. Hug your knees into your chest, and we're gonna go into teasers. So legs are gonna reach out long. Arms up to the ceiling.

Squeeze your legs together. You're gonna roll all the way up, bring your legs up with you. And then roll down all the way. Again, rolling up, reach, and then roll down. Try to get everything down at the same time.

Two more rolling up. Reach and roll it down. Last and squeeze legs together. Pull into your midline. Reach and then roll back.

When keep your legs down, just roll all the way up so you can come up to a seated position, and we're gonna come onto your knees. So you wanna stand on your knees, hip distance apart. Hands are gonna come behind your head. You're gonna lift up and bend over to one side and then come up and bend over to the other side. Flip up and over a little side bend.

Try to keep your weight even on both knees. So you don't wanna let your weight lift off of the knee that you're leaning away from up and over one more each side. Now you're gonna come over to the first side and hold. You're gonna bring that hand down to the mat. You're gonna bring the other leg out for a kneeling side kick.

You're gonna kick your leg front and back. Front. Trying to keep that leg hip height as much as you can. Front and back and then the kneeling leg, you wanna push that hip forward so you're not sitting back toward your heel. And front back two more and back last one. Bring your leg in line with your body. You're gonna lower it down and lift it up. Down.

Keep checking. Make sure your upper body's not twisting. That elbow is reaching up to the ceiling and four more. Three two last one. Hold it up. Little circles around for eight seven six five four three two, reverse back. Try to keep that leg up especially as you get tired. Four three two one. Bring your knee down.

Come all the way up. We're gonna go back into our side bends over and up. This is our little break before we do the other side. And over two more sets. Last set. And we're gonna go over to the other side. Hold.

Hand down. Bring that leg up. You're gonna look to bring the leg forward. And back again. Making sure you're not sitting back towards your heel. Keep that hip pushing forward.

And your torso is still. We have four and three trying to keep that leg hip height as much as you can. Two. Last one. Bring your leg in line with your body. You're gonna lower it down and lift it up.

Lower and lift. We have four Three, two, hold it leg up. Little circles are around two, three, four. We got this and reverse. Back. Almost there.

Four three two one. Bring your knee down. Bring yourself back up. And then go ahead and sit down. We made it. We're gonna stretch. You're gonna lie down to stretch out here.

So you're gonna cross one foot over the opposite knee, pull your leg into your chest. Stretch your hips. Let me deserve the stretch. It's our little breather again. Switch sides.

So crossing your foot over your opposite knee, pull your leg in, you can turn that knee out and stretch. From here, we're gonna go into neck pull. So you're gonna bring your legs out, hip distance apart, flex your feet and really push your heels into the mat. Hands behind your head elbows are wide, When you're doing your neck pull, if you need to reach your arms forward to roll up and then bring your hands behind your head again, you can always do that. If you want to try and keep your hands behind your head, go for it. So take a deep inhale.

You're gonna roll all the way up. Dive your head down towards your knees. Roll up and then keep pushing your heels into the mat as you hinge back with the flat back when you can't go any further tailbone under. Roll down one one at a time. Diver forward head down to your knees.

Lengthen your spine, and then keep pushing your heels into the mat, lengthen your spine, and then tailbone under roll through your spine to roll all the way down. Rolling up. Keep flexing the feet, lengthen your spine, hinge back. And then round and roll back lengthening out through your legs. Last one roll right back up.

And then lift up hinge back. And then round. Roll all the way back. And arms up to the ceiling. I'm gonna do one more roll up just to get you up.

I'm gonna go into leg pull front. So come on to your plank. So hands are gonna be right under your shoulders. Find your plank on your feet. We're gonna have your legs hip distance apart.

You're gonna lift one leg up and lower down and lift the other leg and lower. Keep alternating and then if you want to add the rock, you can. So lift up rock and lower. Lift up rock and lower. Up and rock lower. Try to keep the hips at the same level so you're not letting your hips lift up and down up rock, one where each side, lift, rock, last one, and lower. Come on to your knees, feet together knees apart, just push it into a child's pose, stretch out your wrists. And then roll up. We're gonna go into leg pull back.

So I'm gonna do this with my legs turned out because I'm a little hyper extended, so it's a little bit easier for me to not sink into my hyper extension that way. But if you wanna do it with your legs parallel, you can. Fingers can face forward or out to the side if your shoulders are a little tight. I'm gonna lift your hips up. Find that nice, long, reverse blink, and one leg is gonna lift up and lower. Other leg lifts up and lower.

You can go pushing into your arms, pulling into your abdominals. Two more sets. Try not to let the hips drop. Keep pushing them up. Use the backs of the legs as well.

Last one, and then lower back down. Shake out your wrist. I wanna go into a side plank. So our side plank just to give our wrist a break, we're gonna go into our forearms. So you want your elbow right under your shoulder.

You're gonna have one the top leg in front of the bottom leg. Find your nice side plank. And hold it here. Reach the top arm up to the ceiling and you're gonna twist, bring your hand underneath your arm, and then come all the way up to vertical. Twist, dive that hand underneath. Try to keep your hips facing front.

And then untwist and reach two more. Twist reach and untwist back up. Keep pushing into that arm. Try to keep the shoulder away from the ear. And untwist and up. Lower down. Switch the other side.

So again, top leg is in front, bottom leg is behind. Your shoulder is right over your elbow. And then when you're ready, find that side knee position, reach your top arm up to the ceiling. From here. Hip stay still. You're just gonna rotate from your waist, reach your arm underneath you, and then come back up as you untwist.

Twist rotate. Keep those hips lifted. I think I'm squeezing my legs together to kind of help Keep me centered. I'm gonna help keep my balance and up one more. Twist and up. And then come on down.

Go ahead and roll out your shoulders. Roll me the other way. We're gonna finish the clasp with some push ups. So come back to your front plank, hands right under your shoulders. You can be on your knees or on your feet, whatever feels better for you.

Find your plank position. The same, glue your legs together. Keep a long spine. This elbows point back as you just bend your arms and straighten. Just go as far as you can. It doesn't have to go all the way down and straighten.

Then try to graze your ribs with your elbows. Ben, I'll do two more. Try not to drop your head. Last one, knees down, feet together knees apart and push back into child's pose one last time. Roll all the way up.

And then go ahead and take a seat. Take a deep inhale. And exhale. And thank you for taking class with me. I hope you feel strong and grounded, and I'll see you next time.