Intermediate Mat

Hi. I'm Danielle English, and welcome to your intermediate mat. We're gonna start standing today. No accessories needed. I just want you to take up space at the very back edge of your mat. Parallel your feet and just ground for a moment a little softness to the knees.

Take an inhale slight lift of the sternum, exhale. I'm gonna roll down chin to chest. Already starting to connect that exhale to the scoop of my navel up towards my spine. If you're feeling a little tight and sticky today, add a generous bend to the knees and just ragdoll over those thighs. Connecting palms to the mat. I'm gonna slowly start to walk out and just finding a little connection in my plank, heels back, little tuck at the tail, abs draw up and in heart shines forward.

I'm just gonna breathe and hold for five. Four. Three heels back, heart forward, two. And then gently set the knees down. Take a big inhale, start to arch through the spine.

Give me a big cow chest up, tail up, span the ribs and try and grow up along the spine behind the heart. Exhale tuck the tail articulate through the back, pressing through the palms, abs draw up so it's active in this cat stretch. And then again, inhale, kinda ripple through the back, finding movement along that vertebral column, shoulders down, chest up and out, tail up, open the throat. That feels nice. Exhale tuck the tail draw all the abdominals up and in shoulder blades wide across the back, I feel flexing that tummy.

And then returning to neutral, I'm gonna come back to my plank. One leg at a time, thigh is engaged, so I feel strong supported through the limb. And then I'm gonna use my hands to walk back in natural bend of the knees. Heels are gonna plant, hanging over those thighs, inhale into the back ribs. Exhale tuck the tail.

Can you engage the abdominals, heavy push through those heels to unfurl the fine head comes up last. And again, exhale chin to chest. Bending the knees as much as you need to if you want a deeper stretch, try and keep them straight until the walkout. Bend the knees finding your plank. Hold and breathe, exhale, tuck tail, ribs up and then squeeze, glutes, quads firm for three, two, and softly set the knees down, big exhale, tuck and round. Go to a nice big cap.

Inhale nice big cow. Open the throat, lift the chin. And then exhale neutral come to your plank, building heat, reach, and hold firm up the muscles. And soften the knees, hands, walk back in, hang over your legs, ragdoll heavy skull hangs off the neck. And he'll prepare. I exhale scoop the belly, pouring weight into my footprints.

I really feel like my abdominals and the backs of my legs help me restack. One more. I exhale chin to chest. Think forehead to belly button. Think belly button to spine.

These can have a soft bend and then work yourself back out a little crawl into your plank. We're gonna hold at this time. Heels reach back. Tuck the tail, feel the space between the shoulder blades, chest forward. Breathing and hold, soft bend in the elbows.

If you lock out like I do, little micro bend, like someone tickled you with a feather. Spiral the inner elbows a little forward, still holding. And then we're gonna add some movement on your inhale now start to bend both knees parallel, little weight shift back, exhale stretch back forward. I'm gonna make sure my feet are really nice and parallel, not too wide. And then think of this as toes on the foot bar parallel position footwork. So I'm gonna bend, and then I'm gonna press trying to really activate the leg. I like that nice, inhale, and then exhale, I shift forward.

Trying to keep the abdomen active. I'm pressing away from the ground, so I'm not sinking into the joints. My shoulder girdle feels activated. But my quads are starting to heat up just like if I was on the reformer. Three.

Two. And one, as I press out, now click those heels together, Pilates v, maybe narrow the stance so you can keep the heels high. The pressure of the heels now really helps me find that connection up through the back of the leg, a little glute, a little inner thigh. Start again, inhale bend diamond window, high heels, pick them up, exhale, push through the ball of the foot, think of zipping up the leg and drag those two heels into one another. Go for a inhale. Big exhale.

Inhale, pressing through the legs. I want to feel that work in my legs. Every exhale, it'll tuck at the tail. I think of zipping up from pubic bone to ribs. Tightening my invisible corset or think of it like a belt.

Cinch it in. Three. Oh, legs. Two. One, can you press back forward, separate the heels? Take a break if you need. Otherwise, try and brush sand away with the toes, single leg lift, and then inhale, reset, exhale. I'm gonna tuck the tail, fire up my muscles, and then brush the sand away single leg lift. My quads are prepared for this moment.

Support on that standing leg, and then bring it down. Pellvis tries not to drop or change. Heart unfurls a little bit. Think of gazing out beyond your math. If you ever need a break, you take it.

Come back in when you can. Four. Almost there. Inter thighs strong. I'm supporting my knee joint. Three on that leg that's left behind. Two.

One toes down, soft knees, untuck the toes. That is a warm up. Hip stay heels, arms reach for. Take a little child's pose. Now that I've built all that really, really effective heat in the body, I wanna lengthen the spine a little bit, making sure I feel spacious.

Part rates a little elevated. I feel a little breathless. That is the work of a warm up. Walk the hands off to one side of your mat. Push the hips back the opposite direction.

Open one side of the back. Arms extended elbows off the mat for a deeper stretch. And then other side walk the hands off the mat. I'm feeling a little more spacious through thoseQL muscles, lower back. Very happy hips, press back and over to opposite heel.

Arms reach. And then coming back to center, maybe you can go a little further than before crawl the fingers like little spiders. Exhale push into the palms hips back the other way. Inhale prepare. Excellent. Talk the tail.

Drag your fingers back. So this really happens from the abdominals. I'm heavy hips to heels. My head comes up last. I feel very prepared for whatever comes next.

I'm gonna keep you up a little bit. As I'm turning towards you, I'm gonna bring one hand down into this kneeling side plank position. So from here, I want to press my hips a little bit forward, roll the top hip a little forward until I feel stacked, and then I'm gonna bring my hand behind my head, feeling that length, feeling that diagonal, ribs in, I feel that. I'm gonna push away from the ground as I exhale. Can you come up into your side over? It's easy to start in the up position.

I like to start down. And then now only go as low as you can seal the outer edge of that baby toe, and then exhale coming back up. I press the outer edge of that standing support leg into the ground, and then I'm gonna take it back to my diagonal. And if you feel a little precarious, like you're gonna lose it, just bring the fingertips down, and then you can always come back up for a little more challenge. We keep pressing the head back into the hands, finding that diagonal, and then push into your footprint, really feeling active through this outer edge of the leg. Inhale. And then exhale, I'm still squeezing my glutes, trying to find a little tuck of my tail, almost like I'm nudging my hips forward, but leaning my head in my chest back.

Big exhale. On the next one, we're gonna add a little twist. So inhale out to your diagonal. And then exhale, can you rotate? Not shifting the hips.

My armpit spiral to the mat, and then I'm gonna come back up. So it'll feel a little shallower. That's okay. You don't have to go to your depth here. It's more about quality. Spiral under the ribs, can you rotate the armpit?

And then back to center and then press into that sole of the foot that is anchored into the mat, feeling length like someone's pulling gently up on the back of my head. I think of the tips of my ears reaching to that opposite wall. And one more here. Inhale long spine. Diagonal, I feel the length through the back. I rotate I'm gonna come back to center. Oh, little down and inch up an inch, little exhale. Press that baby toe down to help you anchor.

It helps me also pull up on the kneecap of the supporting, like, quad engaged four. Three, small, but effective, two. And one, and I'm gonna bring that bottom hand down, and give yourself a big side stretch for a moment. Form is it can go a little bit. You can really squeeze the glue open the hip.

I don't mind if you twist a little, just releasing that top side for just a beat, and then we're gonna bring it back, hand behind the head, hand under shoulder. I wanna stack my joints, tuck the tail bump the hips forward, lean my head back into my hand, and then exhale. I'm gonna close those ribs. Now my top leg's gonna come up into a balance. Little double exhale, I'm gonna kick forward. And then point the foot, double exhale. Back back.

Little kneeling side kick. Front front front, my abs go flex flex. And then I point my foot, I go squeeze squeeze my tush. At the same time, I'm trying to keep that leg lifted. It can be a smaller forward and back, but think of the spine, the pelvis.

All that work in your trunk is the priority. And then I'm gonna pause center. I'm gonna bring that foot down so it can bare weight again. Once I feel really anchored into that foot, Can I exhale zip up my bottom leg? Trying to bring my inner thighs together. And then I'm gonna put the knee back down.

And then I'm gonna point lift. Flex foot bring it down. Little combo. I'm gonna exhale. Zip up side plank. If you need a little more support, maybe hand away from the head.

This is your heavy option. Ribs wanna flare. I'm gonna try and zip it up. Yep. Little push away from the ground, and then point to lift. Little softness in the elbow.

I was probably hyper extending. So try and find that little micro bend and two more, flex straight leg, pull it up, and then knee down, brush point, moment of length. Last one, we're gonna stay up, and that inner thigh squeeze. Okay. Inhale bottom leg, exhale bring it up. Inhale, exhale reach your top arm to the ceiling, reach out of that bottom shoulder. Five, four, three, two, And one, bring the knee down, push away from the ground and give me a reverse side bend, and that feels like exactly what I need after that really elongated side body work.

Heart rate a little elevated. Great. That's what we're going for. A really nice energized mat class, a little up and off the mat. Now we're gonna come all the way down. And as you bring your ear to your bicep, want the legs long and just slightly forward on the angle, like toes to the front corner of the mat, but spine feels like it's a little more aligned the back of the mat.

I'm gonna turn out. So allow a little rotation in the top hip. I like to point my feet, but feel free to relax. It's more about can the pelvis stay stacked, slightly tucked despite what the feet are doing? I'm gonna work into a little develope.

So I'm gonna draw my leg up to the knee I like a pointed toe, and then you go as high as you can without shifting the pelvis. We're gonna elongate that shape, and then give me a big flex, squeeze the inner thighs together as if you're pressing down into something, and then inhale. And then from here, I try and keep the thigh the same. Can I unfurl? And then flex, I feel the squeeze and the connection. I'm pressing down through bottom leg so I feel anchored.

And then squeeze. Working into a little rotation, a little extension, helping for those hips. On the next one, reverse it. I'm gonna flex. I'm gonna bring it up. And then I'm gonna try and keep that rotation, toe to knee, and then zip or down the leg.

And then we flex, and then point, and then think of sliding the big toe down the inseam of your leg, working that twist and that position of pelvis normal to feel a little bit rocky. And height doesn't matter. Think of the rotation as your goal, the stability in the pelvis, one more. There we go. And then on your way up, flex foot rotate. Now, bend it. Think me just behind the elbow and then exhale little rotation froggy, stretch extended single leg frog.

I'm gonna inhale, keep spiraling left or top hip forward. As you're also thinking of turning your inseam, your inner thigh a little to the front of the room. Little frog. Think of pressing through the mud. So I give myself a little resistance on the way in.

And then exhale take, I'm pushing slightly up to the diagonal as I'm spiraling my inner thigh to you. And one more, fine tuning those hips. Exhale as we press bring it all the way down. Stack both legs on top of each other. Now we're going into that clamshell.

As we clamshell, I'm gonna bend my elbow and prop myself up onto the forearm a little bit back into that side plank, but forearm balance. If you prefer to stay all the way down, please do. Hips are still stacked. I already worked into that rotation. I'm gonna take it a little deeper. Little double clamshell pulse here.

As I exhale shoulders down, zipping up the midsection, a little lift in that bottom side, I'm gonna double exhale back back. Helping me, like, find my clam and then push it just a little bit more into that rotation before I close it, double exhale. If you're feeling a little wobbly, use your hand on your pelvis and nudge the hip forward forward, as the momentum of your other leg is going back, back. They oppose each other. Trying to press away from the ground, so I feel a lot of space between my ear and my shoulder, a little lift in that armpit.

That's it. Fingers to the mat if you need. A lot of options here. Four. Three. Two.

Double, double, hold it just back an inch back an inch. If you're sinking into the shoulder, again, sometimes I like a reach to the sky to help just think of length out of that bottom shoulder joint. Five For a tiny twist, three, two, and one, I bring it all the way down, letting all that work settle. I'm gonna get off this bottom arm as I ease onto my stomach, chest to the mat. I'm gonna pause for a little bit of posture work, a little bit of back extension and chest opening.

Turning my head, ear to the mat. I'm trying to interlace my fingers behind my back. And if you know you are tight in the chest, the shoulder, you can always grab one hand over the other, or maybe even grab a small towel for this moment for this little double kick. I'm gonna tuck my tail engaging the glutes lengthening the low back. I'm gonna interlace. Palms start facing the ceiling. As I double kick my heels in, in, another nice little double exhale.

Now press the shoelaces of your feet down, engage the glutes, anchor the feet, and imagine someone's pulling your wrist back back back to the toes. Now pause, can we lift the arms up? Can we push the chest forward? Can everything come up just half an inch before we bend the elbows, turn the head and go the other way? Flex the feet without arching the back. My tail slightly tucks, I hug pelvis into the floor, flexed feet little hamstring curl, kick, kick, and then inhale, shoelaces down, feel the opening, breathe, lift, heart forward, arms back, you're flying, and then slow, turn the head. Little more flow, double exhale. And then let it go.

Reaching back. Try not to stop there. Think heart forward. Arms up, little bit more, pop your heart out of your chest before you come back down. Pressing down through the tops of the feet. I try and anchor through their really nice glute squeeze legs together if you can.

Last two. And turn the head, nice little neck stretch, exhale, exhale, inhale, hold it, arms up, squeeze glutes, chest forward, find a little lift in your limb. And now separate the hands, they kinda sling shot apart, arms, swim forward, squeeze the glutes, hover the thighs, little swims, like a wind up toy, stiff legs, tight tummy, squeezing all the leg muscles, the glutes, it's like I'm trying to press my hips down. And then lift from the back of the heart, little sips of breath, like a little wind up toy, five, four, back of the neck is long, three, two, and one. I like to come down, stack my hands. Lift your feet into the air with bent knees, maybe windshield wiper the knees, a little side to side hips, rock, low back, just feels a little happier after that held position, working your extension.

But now chest is a little more open. Everything feels good. I'm gonna use my hands, press myself up and back. I'm gonna turn to the second side as I come all the way back to those kneeling side overs. Just finding a little length in that side body.

I'm gonna seal the outer edge of my foot down until I feel like I'm pulling up on that kneecap. Hips wanna sway back, give them a slight tuck and a press forward. And again, I like to start with the hand down so I can really feel that diagonal line. And know that foot wants to lift, so I'm gonna really press outer edge of the footprint down, squeeze glutes, open the elbow lean my head back. From there, can you exhale? Drag yourself up.

Oh, now you're connected. Now only go about halfway down. Inhale. Tip so the ears reach to the opposite wall, and then press, press, press into the outer edge of the foot, glute squeeze. And then inhale. It's almost like I'm trying to lengthen that spine.

I like to say the spine. Like, it's a slinky, pull it apart, so there is a little bit more space as we side bend, hips forward, heart back. It's like I'm gently pulling up on my skull, and then exhale, push into the footprint, squeeze your glutes. To help you connect. Inhale. All that length, exhale. Adding on. As I come into that tall spine side over position pause.

Keep pressing your foot down. Can you rotate armpits to the mat? Back to the side wall and then come on up from there. Yeah. So I'm gonna try and keep that bottom foot also planted here. Inhale, exhale twist. Inhale, rotate. X, he'll bring it up.

Now it's twisted small. I'm not trying to cheat by really moving my elbows. Think of being a little action figure and just twist right underneath your ribs, like I sawed you in half right at your waist. Up and over. Little twist and center.

One more. Inhale up and over the spine stays long. I'm gonna rotate. I'm gonna inhale now exhale small crunch, push down into your flat foot, then small range. Little exhale, little inhale.

Little exhale, little inhale. Last four. Three. Two. And one bottom hand comes down.

Take that long body shape. I like to kind of over exaggerate the press forward of the hip and maybe the arm comes a little back, so I feel all that length in my top hip, top side where I just worked, gray oblique work. And then I'm gonna organize. I'm gonna get the hand right under my shoulder. Aligning the body hips forward again, hand behind the head, I'm gonna press it back, shoulders down, shifting the weight a little bit out of that, top leg now.

Little tuck in the tail abdominals engaged as you lift it up double exhale. Forward forward, point the foot back back exhale. Forward forward, tummy goes in in. And then on the way back, try and squeeze squeeze into the glutes so we don't arch the back. It's like there's a little resistance here through the back of the leg.

So I'm trying not to change the line from low back to pelvis. Leg up at hip bone height to the best of your ability. No. It wants to drop. That's it. One more. Double exhale forward forward.

Top elbow open to the sky. Back back. And then bring it forward. Place it down. Weight shift into that inner edge of the foot. My foot is flexed, so the ankle's gonna be a little bit more stable.

Pushing down into hand and leg. Can you exhale? Draw that bottom leg up. And then I'm gonna bring it down point the foot single leg lift. Flex foot, zip up inner thighs, knee to knee, and then down, brush and find the length. Good. Flex foot, press into the bottom palm.

Like, you're sucked up through a straw. Everything comes in and together, and then lift. The breath is fueling me, exhale on those moments of effort, inhale. Here's your exhales. Last two. Give me a full set.

And then we're gonna find that balance flex foot, squeeze bottom leg. I like to reach. Give me a little down up. Down up, inner thighs suction together like magnets, push away from the ground, little arc in the bottom waist, little baby bend in that left or bottom elbow for you. Four, three, two, One, bring the knee down.

Oh my gosh. Windmill those arms up and over. Big side bend. Take it the other way. Oh, breathe. Little shorter breath heart rates elevated.

Good. So much heat being generated in this programming. As we come all the way down, got a long bottom arm. My legs come to that front corner of my mat, but I try and align my spine a little more closely to the back of the mat. Hips stack, elongate the low back curve by pointing the tailbone down until you feel the lift and the hug from the waist.

Then I'm gonna turn out the legs without compromising that top hip. I am going to point that toe and think of dragging it up the leg. Little develope. Then I try and keep the thigh bone there, see how straight can your leg get, and then flex and press through the peanut butter squeeze in her heels and her thighs together. And then point and drag it up the leg, thinking of spiraling the inner thigh forward.

Extend, flex and press. Trying to keep the length in the top ways, the lift in the bottom. I had lost it a little bit, especially here. It's, like, lengthen out of that top hip, and it'll really help you find that bottom. Lift in the oblique. One more. Nice little squeeze there.

I feel the outer edge of my seat. Now reverse it. Keep the length and the waist of the leg goes up. Rotate, rotate, inner thigh forward. And then I think big toe to thigh and then scrape it down the leg, and then flex up. And then a little point rotate, rotate, slide it down. Trying to keep the hips as stable as possible.

The waist as a really nice active participant. Neck is long. I'm feeling like the tension from the waist down, but that neck feels really loose and easy. One more full. Up. Think. Turn it out. Turn it out. Maybe the toe can come above the knee.

If you've got that mobility, and then flex the foot, keep the rotation, bring it up to the angle, single leg frog. Can you rotate it out? And then think of pressing that heel through the mud a little up and out on the angle. I'm still focusing on that twist in the hip socket. Hand the hip if you feel that pelvis shifting, give it a little nudge, help it, hold on to that stacked position alignment. I'm gonna rotate, rotate, and then a little up on the diagonal energy through my heel. I wanna feel this glue in these rotators, really wrapping and squeezing around my seat.

Four. Three. Two. And one, I'm gonna bring it all the way down, and I've already worked into my rotation. It kinda prepped me to be a superstar at my clamshell. I'm gonna bend both knees, prop up onto the forearm, taking the curve out of that bottom waist, lift it, shoulder shrugs down, and then elevate the feet slightly.

Double exhale. You're gonna take that twist back back, inhale close your clamshell. Double exhale. Inhale close it. And again, hand can be here for a little support here on the mat. Thinking of that firm arm pit, long neck. Caller bones really open to the wall you're facing. And as your leg goes back back, that top hip is forward fourth.

Double exhale means that belly button goes in, in, using your breath as that stability tool. Three, two, hold it down an inch back an inch. I like to reach that arm, lifting out of my bottom shoulder, little twists. Little twist, little sculpt, right in that lower edge of the seat. Six five, four, three, two, and bring that clamshell down.

Really fine tuning for the lower edge of the seat. I'm gonna push myself up turning to face this forward wall. As I bring my legs out in front of me, I wanna make sure I have enough space on my mat. I'm gonna cross one leg over the other, sitting tall, elongate the spine, feel the sits bones underneath you as we prepare for some boomerang action here. Inhale. Lift the heart, scoop the navel, exhale tuck the tail, articulate the spine down to the mat as my arms press down, my legs levitate.

Once my head is settled, I'm gonna exhale, draw the abdominals in, legs come up and over, but they hover. I'm gonna do a little exchange, switch, which leg is on top, inhale to exhale, now draw the abdominals in. I think of dragging my spine down with control, backs of the shoulders stay into the mat. As the legs lower, I'm gonna use that leverage to go chin to chest. I start to lift up with my abdominals, finding this teaser with crossed legs, hands behind the back. I'm gonna open the chest really reach. And then as I dive forward, Oh, it feels amazing.

Open the heart. Things arms up, roll the shoulders away from your mat. And then separate those hands. I'm gonna sit tall my other legs on top, little space in the spine, exhale go again, tuck the tail around down. Palms press, legs levitate, exhale, lifting with the abdominals heavy pelvis up, but the legs lower down.

They hover. And then I'm gonna exchange a little alley oop, other leg on top. And then rolling back down. Long legs if you can. Bend a little if you need. And then arms up and forward, I try and use those abdominals to hold my position.

Arms back. I like to interlace finding that chest opening, and then I dive, heart forward, arms up, open the chest. Lots of nice chest opening in this class, inhale sit tall. One more each side. Pressing down through the arms, finding the up of the tail, legs hover, little crisscross, and then rolling back down, abs draw in. I massaged my spine down. Then as the legs go down, chin to chest chest comes up, feeling that work in the abdominals, I open that heart.

I feel like a little dolphin bursting out of the water right there, opening the heart. As a forward fold. Release the arms one more. Inhale sitting tall. Exhale.

Slide the hips out from underneath you. A little inch back on that mat. Arms down, head down, legs up. Creasing at those hips, hover the legs, and then switch little up and over cross. Exhale rolling it down with control.

Try not to fall with gravity. And then use your strength to chest, abs draw in. I bring myself up arms around like a little swim. I'm gonna open the chest, find the length, and then dive forward. Open heart, strong in the abdomen, upper back feels engaged. And then I release those arms sitting up beautiful. I'm gonna open the legs about as wide as my mat, flexing the feet, and this time I'm gonna open the arms as I transition to saw.

Bend the knees if you need to, if you're feeling a little tight, going into your saw. Inhale up to go over. I'm gonna exhale dive, rotate that back arm, connect to the outside of the ankle and press twist twist twist, and then reach in opposite directions. Keep the twist. Keep the twist as you sit up, stretch that neck look for your back fingers. Come to center.

A little inhale up and over, exhale dive, back arm rotates in. Connect to the outside of your leg or ankle and train, press open your chest further to that side, and then keep the twist belly button pulls up and in. I sit, like, I'm ringing out my waist before I release it. Inhale. Exhale.

Inhale, deepen the stretch. Exhale. Inhale, rotate, exhale dive, press twist, twist, twist, reach, and center. One more each side, inhale, and dive. And press twist twist twist twist and reach in opposite directions. Inhale sit a little taller as we ring out the waist, exhale dive.

Press arm opposite opposite arm against leg as I rotate. And then draw the tummy in, sitting up, sitting up, coming to center, and then I'm gonna let those arms fall all the way down, relaxing the neck, bringing your legs back behind you. Coming into your quadruped, feeling connected from all sides of the body, inhale thread the needle up to the sky, and then exhale, reach down, and tap the back of your shoulder to the mat. And then inhale, do it again. Think of opening the chest, but try not to take the pelvis with you, and then exhale.

Diving down. Little kiss for the back of the shoulder. One more. So again, we built up all this heat in the body. You did all this good work, and now this deep rotation is gonna help to open up the back, the shoulder, try and hold this one. Option to keep one hand of the mat for a little support.

I'm gonna scoop the belly up, press the back of the shoulder down. And then maybe this hand can come around and grab the inside of my thigh shoulder down, open the chest for a little bind. Unue the bind. Top arm comes back. Use it for a little push away from the mat, and then come back to your quadrant pet knees under hips. Taking that idea of saw and twist, facing the ground on the hands and knees, inhale, open the chest, other arm to the sky, exhale as they come down, kiss the back of the shoulder, but try and keep the stomach drawn up and in, and the hips a square as possible, and then push through that palm, inhale spiral the collar bones open, and then exhale thread.

And one more. Open the heart, hips face forward. This time we come down. We hold. Pressing actively into the ground.

So think back of the shoulder presses down. Hips train rotate away from the shoulder. So I feel this space really creeping in along my shoulder blade option to stay here or scoop the belly. This arm comes up, it goes behind. It grabs the inside of the inner thigh.

Shoulder is actually gonna roll open, deepening that really nice rotation open heart, released along those shoulder blades, undo the bind, inhale. Exhale. Hands come back to press, curl the toes under. Take a big inhale. Exhale, pop up to your plank, bear crawl your hands in towards your legs, hang over those thighs, heavy head, maybe grab opposite elbow, give yourself a little swing, a little sway.

Relax the arms and release the fingers behind the back, knuckles up, chest to the ground, one final chest opening. Arms up, heart down, heavy head, Inhale. XL, release those arms, release those hands, and then exhale tuck the tails. We round all the way up restack the spine. Ready to walk on out of here. Hopefully, feeling long and strong after that, Matt.

Thank you so much for joining me. I'll see you soon.