Class #63

Mat Workout

50 min - Class
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This class demonstrates the intermediate exercises of Joseph Pilates' method with an introduction to the rowing and the arm series. Adrianne challenges in a gentle manner allowing the student to correct while still moving. This is a great class for the beginner students wanting to be introduced to the intermediate exercises.
What You'll Need: Mat

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Hello everybody. I'm going to have you lie down to start. Go ahead and actually let's have you straighten your legs and I'm just gonna have you stretch back. Just take a nice deep breath in and begin to exhale. As you lower your arms down to your side. Just think of your body lengthening, pulling your spine, these deeper into the mat, squeezing your bottoms, wrapping the thighs, and about two more times. Just a nice deep breath in a stretch back, making that body longer and leaner and exhale. Pull your navels in. Sinking deep into the mat. Last one. Nice.

Deep breath in. And exhale, shoulders down. Chesler Open. You're going to bring your knees into your chest. We're beginning with the hundreds, the breathing exercise, so your heels are together, toes apart. You'll start to lift your head and stretch your arms out long. Take your legs to comfortable level that your backs are supported and begin the breathing. Nice deep breath in. Long breath out. Lots energy in the arms.

Nice deep breath in. And exhale two, three, four, five. Inhaling for five counts. Low your upper back. So just the tips of the shoulders on the Mat. Exhale, two, four, five, four, five, lots of energy. Excellent. Getting that blood flowing, the oxygen into your lungs. Exhale. Exhale, two, three, five, three more, four, five. Don't lose that energy and keep squeezing your bottoms so you're really lengthening the legs. Excellent. Last time. Nice deep breath in. Long breath out. Exhale. Exhale, exhale, and bend your knees. Rest your heads.

Okay, go ahead and straighten your legs on the Mat. I'm going to go into your roll-ups. So your heels are together. You're back in that plotty stance. Take your arms up to 90 degrees. Before you begin though, get that feeling of your spines. You want to still squeeze your bottoms, kind of wrapping those guys around so the inner thighs are engaging and you want to start to imprint your spine into the mat.

So you want to get rid of any space between your back in the mat as much as you can. You'll start to come up. Nice deep breath in. Lift your Chins, curlier Chins to your chest. Start to round forward over to the knees. Go as far as you can, keeping the knees relaxed but not bent, and start to bring that down. Shoulders relaxed, curlier hips under and down. As soon as your heads touched the mat, you're going to come back up and nice deep breath in and exhale all the way over. Going a little bit further each time. Now you're stretching, not with your shoulders, but by pulling your stomachs in and squeezing your seats. Sit. Control the movement down. You have to bend your knees to go down. You May and nice breath in.

Peel off that mat round over to the toes. Start to bring that down. Shoulders stay down again. You can bend your knees to help control the movement to lie down. And two more. Nice deep breath in and exhale around over. Bring that down. Keep squeezing your seats, articulating the spot.

And last one, oh, and then to lie down, hopefully not losing your pants. I made you use your stomach's. That's good. Add rest. All right. Bring your right knee into your chest. Go into the lake circle and give that leg a stretch. Then you can take your leg up as high as you can.

You want to think of lengthening out of the hip as well as the left leg. So the left leg is reaching out long Jesser open backs are supported, so you want to make sure you're not arching your backs. Circle the leg up to the nose five times. So it's really working the inner thighs and your bottom and your lower back so it's not moving. In other words, keep those hips still and four, five circles and then reverse your circles. What make that accent come up to the nose. Three, careful not to tense your next four and five. Bend your knee.

You'll give your legs a stretch and then you're going to switch legs. So left leg comes in. Take your left leg up. So both legs are reaching out long. You're right, one's reaching out to the hips, straight out, left leg. As you're reaching straight up, keep the circles fairly small, keeping your hips still and circle it around it at five times. And to keep reaching that leg long for the knee.

Doesn't pin four and five rivers. Be conscious of what your necks and shoulders are doing. Don't let them tense. Try to keep them relaxed. Four and five, just five, eight twig. Bend your knee. Give that like a stretch. Okay, now have you guys sit up, you'll bend your knees. We're going to just do a little roll back exercise. So first hold onto the back of your thighs. Your heels are together.

You're in a polarity stance too, and you're rounding your backs, so you're in a seeker from the side. You're going to begin to lie down on the Mat, but as you go back, you want to think of articulating the spine. So start to curl your hips underneath you by squeezing your bottoms. Stop when your arms are straight and just hold that. Now reach your arms out and hold. Pull your tummies in a little bit more in, squeeze your seat and then start to go a little bit further down and hold.

Push your stomachs back and they'll pop out and then lie all the way down and rest. Now you're going to try to work that back up so I won't have you come a little bit up. You'll reach for the thighs. Nice deep breath in just to the tips of the shoulders. Scoop in, squeeze your seat and then come up a little bit higher and hold. Scoop your stomachs and then come all the way over to the toe to the knees. One more time. Start to take that back, holding onto the thighs. When your arms are straight, you'll stop.

And then you want to get that extra engagement by squeezing your bottoms, pulling your tummies in hold, hold, hold. Reach the arms out and then start to lie all the way down. And rest your heads. Restaurant x last one coming up. Nice deep breath in. Use the exhale to help pull you in hold.

Squeeze your bottom and then come on up. Now we're going to add on your going into the rolling exercise. So you'll actually bring your feet a little bit closer. You want to try to keep your head as close to incite the knees as you can and you're going to find your balance. So in other words, your feet are coming off of the mat. Nice and easy. Shoulders relaxed. Make sure you have a room behind you to roll.

Looks like everybody does except for me. And then you're going around back and then you're going to try to come back up and balance. Keep your feet soft. Shoulders relaxed, head just close to inside the knees as you can. And inhale, roll back. Exhale, come up and try to balance this as a centering exercise. So be careful that you're coming back up into the same spot. Your feet are angled forward and inhale, take it back.

Exhale, come up and balance. Good. Go ahead and change your position. Take Ahold of your ankles, making it a little bit more challenging, had stayed down three more. You'll inhale, go back, exhale, come up and balance good two and right away. Go back and all the way up in balance. Last one. Inhale, take it back. Exhale, come on up and place your feet down. Okay, go ahead and lie back down onto your backs and then go into your single leg. Stretch your stomach series. So rightly comes in reach for the right ankle with your right hand or right hand on your ankle, left hand on your knee. You want to be careful that you don't crunch your knee, you're just holding onto the leg lightly. You Bend your left leg, you can take it up.

You want to always think of reaching out of that powerhouse so the leg is really long. You can begin to lower your left leg to a level that your back is still supported. In other words, you're not arching your backs. You'll add your head. Check your alignment to check your box. Make sure your shoulders are square with your hips so everything's nice and centered and switch legs. Reach that leg out long and squeeze your bottom and switch.

Pooling your stomach's deep and switch and keep continuing moving and switch deep in that powerhouse. Really pull in your navels and switch Chesser. Open shoulders down and if your next get tired you can rest your head. But continue with the arms and legs. Two more sets and one and one Tommy's pull into and to bring both knees in. Restaurant x going into the double extract. So once again, you're going to bring your legs, legs are in, you're in that plotty stance.

So heels together, toes apart. If that's too much of a reach to reach for your ankles, hold onto your thighs. Ideally like to hold onto the, we like you to hold on to the ankles, but it's fine if you hold onto the thighs, you're gonna lift your heads, look at your stomachs. Inhale, arms or legs go out. Exhale, bring it all together and inhale. I was at like zero. Reach out. Long. Exhale. Make sure that just the tips of the shoulders are touching the mat. So don't let your upper body drop, your sternums are lifted. Deep breath in.

Exhale, breathing, exercise, stretch, and exhale, reach. And exhale. Three more heels. Stay together. So you're working the leg symmetrically. Excellent. Two exhale. Try to touch the opposite side of the room. And exhale. Last one. Nice deep breath in. And exhale, rest your head again.

Any time that the next get tired there, you're just rest your head, but continue with your arms or legs. Alright, so don't force it. Take one leg up, going into that pooling exercise there. Scissors, single leg pull. You're going to take your hands. Walk up the leg. Once again, this is the next strength thing, exercise. So if your heads get tired, put them down and your next get tire, put them down. Take your left leg out so both legs are long. Check your box, make sure you're nice and square. Scoop in and pulse that leg towards you two times. Paul Paul's and scissor scoop scope.

So it's really not so much about the arm pulling the leg in, but your powerhouse scoping it as scoop. Scoop. Keep your gaze on your stomach so you don't hang in your neck. And Paul Paul and switch Paul Paul straight leg. I'm going to stop you for a second. Lower your upper back and pull. Pull switch. Don't go too low with that lower leg and switch just to their switch.

Paul Paul. So get the focus deep into your naval and scoop. Scoop and scoop. Scoop. One more set, right, right, left, left, and bend your knees. Rest your head. Okay. This time both hands go back behind your head. You'll bend your knees, you're going to take your legs up.

Very challenging. One lower back, lower abdominals, start to lift your heads. You may not be able to get your legs all the way straight, but do try to keep the knees glued together. Now your sternums are lifted, just the legs are gonna move just about two to three inches down and then work them back up to 90 degrees. You don't want to hop it up so your tailbone stays flat. It's really, again, lower abdominal, lower back, so you don't want to pop off the mat. So we really get that deep scoop into the navel and lift. The lower the leg start to go, the harder it becomes and lift round into that sternum, curl into it more. Yes, less stretch those legs out long.

The very hard exercises and lift two more of you can, long, long legs lift and last one and left bend your knees. Your hands can stay right where they are behind your heads and you're going to go into your Chris Cross. Everything's about your powerhouse. So you always want to make sure that that back is supported. So you're not arching it in any of these movies, movements. You keep it still and just the legs.

Your extremities are getting mowed and arms. You'll start to lift your head. You're going to take one leg out. Does it matter which one? And try to tap the crease of the knee. So bring that knee and as deep as you can. Pull out and lift her shoulder off the mat and pull your tummies in.

Stretch your leg out in. Squeeze your bottom switch legs that shoulder, way off the mat. Try to tap the crease of the knee switch. So if you lift your extended leg, that'll help support you more. You'll get higher and switch. Look towards your back elbow. So you're getting a stretch and they'll switch right there and switch.

Wow. That's it. Pulling your stomachs deeper, deeper, deeper, good. And switch carefully. Your hips don't move. Keep them very still. And now three facets. Which one? So keep those hips for moving. Two, three, switch three. And that's enough rest. Okay, I'll have you guys sit up for your spine stretch. So now you get to stretch out of those. So you can open up your feet, your feet are flexed, you're sitting forward in your arms. Come up shoulder height, right? You're gonna take a nice deep breath in.

You're feet are probably wider than the mat, wider than your shoulders. Your hips stay still. He squeeze your bottoms. Take a nice deep breath in and exhale. Start to round down. As you round down your tailbone is gonna want to go with you. Want to keep it still? So you're going into stretch.

You'll start to feel us on the back of your legs and then slowly start to come up. And as you come up, you're articulating the spine. So one vertebra on top of the other set of tall, deep breath in. Squeeze your bottoms. Keep flexing those feet and exhale. Think of the heads dropping between your arms. Go as low as you can without letting your hips go with you.

It's very hard. And then come up. We're going to go a little bit quicker now. Deep breath in and exhale. The goal is to be able to get the crown of your head on the Mat. And last one. Nice deep breath in, energy out of your heels. And exhale you can grab onto your ankles or your arches and pull yourselves down a bit more just for an extra stretch.

And then you'll bend your knees instead of tough. Let's have you hold onto the inside of the leg. So put your hands inside the legs. You want to try to find your balance so you round your backs a bit. Your feet are going to come off the mat and we're just going to go into a open like rocker stretch. So right like can go up and rust. Actually go ahead and place your feet down.

Let me have you guys move forward a little bit. So you have a room behind you. Case we fall. Find your balance again. Today you've just done the right leg. You're going to go to your left leg, left leg. So what you're trying to do is just find your balance and rest at all, right? Rest your leg may not straighten all the way you go to where your leg will allow you and rest. And now we're going to add on, right?

Like left leg. Close open rest. Okay, one more time. Right, left, closed, open and rest. All right. Place your feet down. Open up your feet, going into the opening like rocker. So you're actually going to begin to roll. You'll hold onto the back of your calves. We're going to drop your head.

So you're rounding your backs into a seeker. So from the top of your head to your tailbone, your rounded, you're going to find your balance. You can keep your legs bent here in the beginning and then we'll try to challenge that. So feet are soft, legs are open, heads they're down. You're literally gonna roll that back. And then you want to round up. When you're moving, it's all about your spine.

So you're articulating one vertebra on to the mat to go back one vertebra at a time to come up. Scooch forward a little bit more. Be careful as you roll, not to roll onto your head. So just to the tips of your shoulders. So try to control it going back not too far. Yes. And then come up, continue. Nice and relax. Now if like to add that challenge, straighten both legs. Otherwise keep those knees bed nice and easy.

No hopping into it. So no momentum. Two more around, back around, up. Lift your backs this time and grow tall. Good. Now one more time. Seeker shoulders relaxed. Go Back, control it. Round, back up. Find your balance again. Then sit as tall as you can and that's enough. Bend your knees, lie onto your backs.

Go ahead and pull your thighs and give your backs a little stretch. All right, you're gonna place your heads at your side. I'm going to go into some quick corkscrews so both nays will come into your chest. You're going to take your legs up, you'll hold them up. Both legs are straight as can be. Very small movements. Just be conscious of your hips. Don't let them move. Circle said to reverse your circles and center each time.

[inaudible] trying to come back to 90 degrees without your tailbone lifting and around and center. So reversing this circle each time while your hips stay still. That's it. Keep those hips through. Really still add two more sets. Careful not to use your arms for this. Tried to just focus on that powerhouse. Lower Lower Power House ad center, and that's enough.

Bend your knees. Once again, give your legs a stretch. So bring your thighs in, have you sit back up for your sauce, your legs are apart, feet are flexed, arms out to the side. You want to sit as tall as you can so you're trying to fit on top of your hips. Sometimes it's not easy if you don't have the flexibility, you just bend your knees so you didn't take a nice deep breath in. You can turn, take your pinky and soft that little toe it as you're starting to saw that your hips will move. You want to make sure that if you're going to the right, that your left hip is down. So pull this hip way back even yet. Scoop into here and then around up articulating.

So you pull back into your tummy and sent to yourselves back out and then turn and stretch next and shoulders your laxed. Really pulling in. There you go. Push those heels out. Pull that left hip back even more. Good and center and turn and reach. Stay on that left tip if you've gone right, even more windy. Yes.

And come up and center and last one, turn and stretch. Heels are pushing out, tummies are scoop. Bottoms are still squeezing. So lots of things going on and center yourselves out. That's enough. Flip over your stomachs and you go ahead and just lie straight. But on your tummies, that's fine. [inaudible] you're, you're gonna. You can either put your palms underneath your shoulders or straight at your side, depending on how your shoulders feel here.

Ideally I'd like you with your hands right underneath your shoulders or by your shoulders, your forehead. Do you want to try to keep them facing down? So your next are nice and long heals as close together as you can. So you're kind of in one straight line. I'm gonna send you out and I'm just gonna have you lift your head, chest and take both hands off the mat. Hold that for about three counts. Keep your foreheads pointing down so you don't strain your neck.

Lift your tummies and hold, hold, hold and rest. Two more head, chest palms. So really try to fill this up in here. Lift and rest. Last one. Head, chest, palms scope up into here. Two, three. And that's enough. Okay.

Come on up onto your elbows. Make a fist with each hand. Try to get those ribs to lift up into your spine. So you want to kind of squeeze your bottom, push your hips into it, lifting your stomachs. So you're trying to flatten your backs out here even higher. Way Up there. Yeah. Push your hips down. There you go.

So now you're nice and solid. You're going to slowly take your right heel without moving your backs and kick your bottom two times. It's a stretch for the top of your thigh here. So the more you lift your navels up and push those hips into it, way up here, then you'll get that stretch and left kick, kick. That's it. And a right kick. Kick. Very good. Left kick. Kick. One more set. Add. Alright. Kick, kick, kick, kick. And that's enough. Go ahead and stretch back to your heels. So sit on your heels.

Yeah, but your back's a moment too. Fill up again. Okay. You're going to turn over. I'll have you lie back onto your backs and let's have your knees bent. And I'm going to start with your hands behind your heads, but your feet are about hip width apart, going into a neck pool. So it's Kinda like the roll up. Do slide your feet pretty far forward.

Now you're going to start to lift your head and come up. You may not be able to get all the way up here without your feet moving. So just go to where you can without those feet moving. Pull your stomachs in and squeeze your bottom, and then go ahead and lie back down. Let's do two like that and then we'll try to add the challenge of coming all the way up. Nice deep breath in. Exhale, stomach Spolin bottom, squeeze, Eh, lie back down.

So it's almost as though you have a ball between your knees and you kind of squeeze it together. Hold, watch your alignment. Make sure your shoulders are even with your hips. Good. And lie back down. One more time. You use that resistance between the knees and imaginary ball and come back down. All right, so here you go. We're going to try to come all the way up.

If you have to, you can take your hands and reach for your size. That's fine too. Take a nice deep breath in. Come on up. It's very hard, especially the first one. And then you want to sit as tall as you can and then you're going to try to control the movement to go back. So you round, you drop your Chin so the weight of your head doesn't take you back. Get that feeling of resistance between your knees.

It kind schoolies something between your knees without actually letting the knees touch and control it going down. Nice deep breath in. Use The exhale. Scoop, scoop, scoop. Squeeze over. Sit Up tall and lie back down. Okay, now it's actually gonna make it easier. If we straighten our legs. Next, flex your feet, but you don't want to cheat. You don't want to come up flat. You want to keep that feeling of pulling it so you might soften your knees as you come up. Nice deep breath in and exhale over.

Sit as tall as you can and lie back down. So here too. You want to think of wrapping the size, getting those tailbones to curl underneath. Good. Eh, four more. Nice deep breaths in. Flex your feet. Still sit. Try to keep those feet flex the whole time. I'll give you an extra stretch. Sit up tall.

So now we're going to go just a little bit quicker and Chins curl to your chest as you lie down. And exhale, come up over. Sit Up nice and tall. Nice flex feet and round back down. Don't let the legs go wider than your hipbones and two more. Up and over. Lift your backs.

Lie back onto the mat. And last one. Nice deep breath in. And exhale. Sit up tall and go ahead and lie back down and you'll stay down. Good. Good. All right, I'm going to have you guys lie on your, let's say let's have you lie on your left side with your right leg on top.

For some sidekicks. Say you want to try to line yourself up with the back of your math so your hips and shoulders should actually line it up in one straight line. You're going to arrest either lying down on your arm or up on your palm. Ideally you should be on your pump, but it depends on how your neck start. Swing your legs forward so you do what's comfortable for your body.

Hips on top of hip, and then just check your powerhouse. Make sure you're not arching your backs. You want to pull your stomach's in, still kind of engaging your seats so you kind of push those hips forward. Wrapping the thighs, take your leg up about hip level going into your front kick. So upper body stay still right, kick, kick forward. Swing the leg back about two to three inches and kick, kick.

Left leg is still, and on the mad kick kick and back. So way up to your nose. Kick, kick. That's it. Make sure your leg stays level with that hip the whole time, that it doesn't come higher than your hip kick kick forward. And that tumor kick kick front. And when you go back, I want you to pause for just a moment. So come on back, hold that. And I get two ribs in. Now push your bottom forward to squeeze your seat. There you go. That's the stretch. So really getting here and last one and kick.

Kick. So you're controlling your spine here. Good. And that's enough. One leg goes back on top of the other. Yep. You're getting kind of a boomerang position or the, you're going to go into the up and down. So take your leg up hip level. Now take your leg up towards the ceiling. As you lower your leg down, you want to think of squeezing your bottom and those inner thighs. Push your hips forward just a little bit more so that tailbone is flattening out and up. Think of that right leg reaching out of the hip.

So it actually looks as though the right leg is longer than the left on these reach, reach, reach. And up. And as you reach, you still have to fill this in scope. Good up and scooping, stretch tumor up and reach. Shoulders relax. Last one. And reach. Rest your legs going into your leg circle. You'll take your leg up, hip level, really easy to start to lock the knees on these. Try to try to keep them soft. You're doing okay. And you're gonna circle the leg. Think of brushing your knees together five times.

So a circle between the innercise is really where the circle is. Three. So up here for, yeah, it'll burn and bud and reverse and one fill this in to really deep. Three, four and five. You should feel a burn and rust. Okay. Take your right leg extended out, but lifted up about hip level.

We're going to have you go into a little hot potato exercise. Uh, swing your legs forward a little bit. So both legs are on top of each other. Oh, that's it. Rotate your knee towards the ceiling so you're slightly turned out and you're going to tap the heel lightly on the mat in front of the left foot. So five light taps, one, two, three, four, five, and then you accident, kick it up. And then five like Tufts right next to the heel. Five Times soft feet. One, two, three, four, five. And now it's going to get quicker. So four taps, hot potato, one, two, three, four up. So let's stick together in one, two, three, four up. Now it's going to get quick. One, two, three, up. One, two, three, way up there. One, two, up. One, two, up, one up, one up. Last. Set. One Up, one up and rust. Okay, lie on your stomachs. [inaudible] uh, cross your arms. You can just go ahead or cross palm on top of palm. Forehead on your hands.

Both legs are long. Reach them out. See, one day I'm going to move you a little bit just so you're more center. Move your hips a little to the left. Okay, so you want to think of those. Good. You want to think of those legs reaching long out of the hips. So much so that the bottoms are really engaged and you start to lift your feet off of the mat. Your knees should actually lift off too, cause you're really stretching out and you're going to open the feet and clap your heels together for 20 counts to let's go slow for this first ten three, four, a little bit bigger and wider. Five, six, seven, eight that's it. Nine and 10 now quick and one, two, five, six, seven, eight, nine, 10 and that's about it. Okay, so you'll roll over to the other side. So left leg is not on top.

Get yourselves lined up with the edge of the mat. You can check by taking your left arm, making sure that your hips are lined up with the back of limit and your shoulders are lined up. So your one straight line behind you. Then you swing your legs in front of the Mat, slightly off the mat. So now your hips are nice and supported. Hip on top of hip, shoulder on top of shoulder powerhouse. All right, you're ready to take that left leg up, hip level. Hopefully you have enough room there and you're [inaudible], you're going into your front kick.

So two kicks for little one and big one and back. It's as you go back that that control happens. You have to really make sure that you're not popping out of those ribs. You want to keep pushing in and kick, kick back, keep the legs level with your hip, left leg stays level with the left hip. A kick kick as far back as you can without arching your back and kick, kick lengthening the leg and kick kick.

So you're really using your seats and tomorrow kick, kick and back as high up to the nodes as you can. A little kick, big kick back and last one kick kick. And that's enough rest your legs on top of each other, getting ready for those up and downs. Hip on top of hip, Jake, leg up hip level. And now the leg goes up towards the ceiling as it goes down. You want to reach out to the hip, keep pulling your stomachs in and stretch and back up. Lengthening the leg would not tensing your knees and up.

Squeeze both bottoms, those cheeks and up. Yes. So both legs are kind of engaged here, but your feet stay soft. Two more. I might've already said that. And one more time and that's enough. Rest your legs getting ready for those circles. So you'll start with your leg up. Pip level again. Okay. Rib Cage is together. Shoulders are relaxed. And Begin to circle five times.

Brush your knees together. Two, three, four. Don't let your hips move. Fid. Now reverse it. One, two, soften your knee a little bit. That's it. Four and five. And that's enough rest. Okay, so now you're going to go into that hot potato. So we'll start with your left heel in front of the right foot. Lightly. Tap it five times. One, two, three, four, five and up. And how five times behind you. Two, three, four, five up. Stay close to the right foot though. When you tap. One, two, three, four up. We're going to get quicker. And one, two, three, four oh three and one, two, three. Up. One, two, three. Ups. Try to stay with me. One, two, up.

One, two, up, one up, one up. Last. Set. One Up, one up and rest. Okay, lie onto your backs. Let's go into a little bit of a teaser. We'll do single leg teaser, slide your feet forward a bit, but your legs are bent, hater on the mat. Bring your knees and feet together and let's start with your left leg up so your knees are together and then you want to try to anchor that back.

So right away your backs will want to pop up. You want to sit and come back down. Now that you're sunk in down into those barns, pull your stomach's in. So yes, you're flattening your backs, but you're also pulling your navels in your flat, in your stomach. Take your arm straight back and that again, your backs will come up. If you want to pull them back down, pulling your stomach's in, take your arms straight up, and then slowly start to round up. Just come to the tips of your shoulders. Hold that, pull your belly buttons in and squeeze your bottoms a little bit more and then lie that back down again. Nice deep breath in. You can exhale to come up your stomach. So pop out now check your alignment.

Make sure your shoulders are still lined up with your hips, that you're not twisting the movement and then lie back down. I'm going to try to add on here. You're going to try to come all the way up with the out your right foot moving. Go to where you can without that right foot moving. Now try to sit as tall as you can and then lie back down.

If you're getting a cramp or anything in your leg, just bend your knee a bit and rest and two more. Exhale to come up. Sit as tall as you can and lie back down. Try to keep those knees together again. You can soften your left knee if you need to add last one.

I lift and lie back down. Okay, you're going to switch legs. Your left leg has had enough was holding it. Just slide your feet forward a little bit more in that will help [inaudible]. The closer your heel is to your bottom, the harder it becomes. All right, so the first two, you're just going to come up to the shoulder tests. It'll come up and hold and then you really want to focus on that squeeze between your bottom and the inner thigh and pulling your stomachs back and rest and up. Slide your left foot forward more [inaudible] and down and now you're ready.

We're going to add on your end. Try to come all the way up without forcing it. Just go to where you can and then sit up tall. One side will be easier than the other. We all tend to have a stronger side and down and two more healing off the mat so you're still pulling in as you come up. Lift and control it down so you don't just fall into it.

And last one. Okay, good. I left and slowly come back down and rest the arms. Just kind of go with you for now. All right, bring your legs in. Go ahead and and grab onto your thighs. Give him a stretch. Yeah, take your right leg and cross it over the left and just kind of pull your leg in. You can either hold on with your hand or you can just put your hands at your side and pull with your left leg. You'll feel a stretch and then switch sides.

Hey, then I'm going to have you grab onto the back of your thighs, pull your heels back together and just rock 10 times on your back. Come here and Chin's tucked and then try to get that gap closer. So will, in other words, pull your knees closer to your knees and then come all the way up and balance. Place your feet down, stretch over to your toes. Okay, great. All right, so staying where you are with your legs as straight as you can, you're going to sit as tall as you can.

Go ahead and put your knuckles by your hips and squeeze your bottoms and just sit as tall as you can. Let's take time getting that feeling and then take your hands by your chest. All right? Might be better if I did this in front of you. All right, so [inaudible] your arms are in front of your chest. You're going to take a nice deep breath in. Arms go straight up. As the arms come down, you want to grow taller and your backs.

So as though you're pushing through some thick, heavy years, you squeeze your bottoms and lift your backs up all the way down. And inhale, arms go straight up. And then you're going to circle your arms like open end. You lift your backs up higher, higher, higher, trying to stay on top of the hips. So again, from the chest you inhale straight up. Exhale straight down. Inhale, straight up, circle lifting your backs, squeeze in your seats.

And the last one from the chest. Inhale up, exhale down. Inhale, lift and exhale, circle. Drop your heads round your backs, but keep your hands at your hips. So they're on the mat. Lecture, feet. These are a lot harder. It's part of your rowing series. You're gonna stretch the arms out.

So skim the mat and reach for the heel. So keep pushing this heels out and stretch the arms straight out. Now as you stretch forward, keep wrapping the thighs and squeeze your bottoms and pull your tummies in. Now start to round up their arms. We'll just kind of follow you. Do you want to sit as tall as you can? Same thing you just did.

Take a nice deep breath in and circle the arms. Lift your backs from the hips. Heads are down. Same thing. Stretch up. Nice deep breath in. Exhale, sit up tall. Nice, deep breath in and squeeze your seats. Lift your backs. Two more. Now we're going a little bit quicker. Inhale out. Exhale. Sit Up. Tall.

Deep breath in. Exhale. Last one. Inhale, stretch. Flex those feats. Exhale. Sit Up. Tall. Nice, deep breath in. And exhale. Can I have you guys stand up and let's have you just right where you are. You'll be on your mat. Face each other. Actually, why don't you turn around and I'll face you guys. Heels together, toes apart.

Um, let's have you go to 90 degrees with your arms. You could do this with weights, usually two or three pound weights. Or can a tuna fish keep your weight forward onto your toes, lifting your stomachs and still wrapping the size. So it kind of pushed those hips forward a little bit more. All right. So is though you had weights resistance.

You want to push the arms out without your elbows dropping and schoolies the backend to feel the muscles in your arms working. So push the arms out and in school. Ease it back together. Lift up and push it out. Squeeze it in. So I'm going to be here. I want you to try to push me away and gooeys me back in exactly.

So as though somebody is trying to prevent you from moving to more, keep lifting. Open up your chest more. Last one. All right, very nice. Open your arms to the side so the elbows are open, but they're still in your peripheral so they're not behind you. You ought to be on top of yourself. So hips on top of your ankles, but your weight towards your toes. Push out. Don't let your elbows drop. Pull up your tummies and squeeze your bottoms. Squeeze it in, push it out. Believe it or not, you might actually feel these tomorrow and are not being much movement.

Alli, arms and lift up through here. I want you to squeeze more in here. There you go. And Oh, and schoolies tumor out and very good. You should almost shake a little bit cause you wanted that resistance to come in. Push those ribs in more. Yes. Okay. Let your arms just drop to your side and take your, this one's a little tricky. Take your right arm up. I'm going to do the opposite arm just so you can see.

And you're going to bed and as you been, what will happen is your backs will start to arch. So you wanna fix it. Pull up your stomachs, keep squeezing your bottoms. Go as far over to this side as you can. Push your right heel down into the mat, Ben, that right arm and stretch it out too. You're opening up the side. Even the more, fill this in more. Good.

And then keep your arm close to your ears. You come back up tall. So come back up tall and like a tree blowing in the wind. You're going to transition. Left arm comes up. Rip Cajun. Fill those in even more. Drop your shoulders. Okay, now start to bed. Good. It's a nice stretch for the side, but you got to really fill this in.

Good. That's it. Now Bend your left arm, opening up this side even more and stretch out. Keep the left arm close to the ear and come back up and keep pulling in. Grow to a Walmart side or Walmart. Set right arm up. So don't do this. Don't arch your back. Sorry you can't see me. Kenya, and start to bend. Tommy's up, hips forward.

Bend your right arm and stretch. Keep filling that in as you come back up and switch sides. Left arm up and bend. Open up that left side. Scoop up your stomachs. Wrap the thighs, the squeeze down here. That's it. Very good. Now you got good posture and stretch out.

Tommy's up and come back up. Drop your arms to your side. Bring your imaginary weights forward. Make a fist, kind of like dynamite here. You're going to blow it up so your weights towards your toes, your stomachs are lifted and you're still wrapping the thighs. You know, lift the arms or the hands up towards your chin. If as you go down in that, you'll really feel it. Feel this, lift your stomachs and grow taller. Lengthen your backs, open up your chest, keep that wrap happening and up towards your tin and below that Dynamo. So lift, Oh yes. And up and tailbones go straight down. So keep that wrap happening in the thighs. And now challenge that and come up to your toes.

So here comes the balance of it. You've got to fill this in more. [inaudible]. Squeeze your bottom, wrap this dice up. Push those hips more and forward. And then slowly go down to a flat foot with the arms come down. So you'd go to a flat, but when the arms come down exactly, and up onto the toes as the arms come up, squeeze in here. Push those hips forward. Yes. And then go straight down. Okay.

And last time up. There you go. And then straight down. Alright, three big circles with the arm. So weight is still towards your toes. Nice. Deep breath in. And exhale. Two, one. Excellent. Last one up. And exhale. Drop your heads. Start to round down just to the top of your hips and then stop.

All right, try to get your weight towards your toes. So you're trying to get those hips on top of the ankles here without falling. You might have to soften your knees, that's fine. And then give your arms a little push to begin to circle them and let them just kind of dangle for about five counts. Three no energy from you. Nice and relaxed.

No energy in here. Four and five. Now a little push to reverse. So very little movement. Just let them hang for even less. Five now start to come up, but as you come up, try to get those hips on top of your ankle. So shift that weight forward and curl those hips under. Soften your knees a little bit. That will help. That's it. Take both arms up. Come up to your toes.

Keep that lift happening in your powerhouse. Deep breath in. You're up on your toes. Arms come straight up. Take a nice deep breath in. Exhale, go to a flat foot. Keep that lift happening. Your arms come down. Shake yourselves out. And you guys are all done. Thanks for coming. Good job.


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