Int/Adv Classical Mat

Hi. I'm Kathleen Mangan. The goal of this intermediate advanced math class is to take you through the classical sequencing and transitions with minimal delay for maximum flow. I have here a raised mat with dowels, and I also have a weighted bar at the back of the mat. So let's get started. Come to the front edge of your mat.

Place one forearm over the other, one foot over the other, lift your center as you sit all the way down onto the mat with control, and you may lie completely down and centered getting ready right off the bat for your 100. Bend your knees in, curl up your head and shoulders, stretch your arms and your legs out, and you may begin. Take a big breath in through your nose, and a big breath out through your nose. Continue, big breath in, and big breath out. Now we're gonna play with this a little bit. Inhale, lift your legs slowly.

Exhale lower your legs slowly. Again, inhale lift, exhale lower. One more time like that. Exhale lower. Now stay there.

Inhale with your legs low. XL lifts your legs. Four more times. Inhale lower. Exale lift.

Last three, you're getting there. Almost done. Axale lift. Last two, exhale. Last time, and rest.

To prepare your back for the roll up, you'll start with the half roll back. So your feet are flat. Elbows are wide and you're holding right behind that little tendon behind your knees. Round backwards without moving where your hands are. Keep them completely still, big inhale through your nose, exhale pull yourself back up.

And sit tall. Let's do that two more times. Round back through your waist, through your hips, keep your grip exactly where it is. Inhale, exhale. Sit tall. We'll do one more time rounding back. Focus on getting that lower back to bend.

Get deeper and deeper and deeper, and then pull yourself up with reluctance. Sit tall at the top, and then getting ready for the full roll up, you need your bar, and the strap, hook your feet under the strap so that it's good and tight. Lie down and give me a wide grip. Take your arms overhead without losing the connection at your ribcage. Here we go. Inhale up.

Exhale forward. Reach into it three times. One, two, three, roll back. Take your arms overhead, keep those ribs solid, inhale up. And a three, two, one, roll it back.

And lie down two more up, you go and pull back in your waist the whole time. Last time, come on up, go three, two, one, roll it back, and pause. Stow your bar off to the side. We'll go into your rollover. So grab your dowels, get rid of your strap, and we'll go right to the rollover.

Lift those legs, invert your legs and your hips, reach the balls of your feet as far back as you can. Separate your feet, roll down, and I want you to pause at 90 degrees. Just for a moment so that you maintain control, come forward and together with long ankles, repeat. Flex and push, separate push, roll down, pause, circle forward, and up, you go. Separate your feet, only shoulder width, and reverse. Open lift, push and push slide it down and pause.

Go forward, open up, flex those feet, slide it down, brief pause, forward open lift, and touch the mat and press, come together, press roll all the way down. For one leg circles, I'd like you to use your strap again. So go ahead and come up so that you can get your left ankle into your strap. You've got your dowels again, and your right leg goes to the ceiling. Keep the strap very snug on that ankle.

Give me a big crossover, circle forward, come around and back up. Big crossover completely stack your hips around and back up. Three more times, anchoring those ribs as you go and two, Push into the dowels as helps you also. It should help you, anchor your hip more. Reverse.

Open, circle around cross, come back up, push the dowels. Four, a round up, push the dowels, and three. And two, Last time, come back to center, swap out your legs. And if you've been keeping that strap tight, there should really be minimal adjustments that you need to do with your hips to stay square. Cross your leg over, circle around and back up, cross around, and two.

Good try to get all the way over onto your right hip. Should be a really wonderful stretch through your back. Last time, and reverse, open circle around cross and come up. Open circle around cross and come up. Three more times.

Keep the strap tight at your supporting side. And two, around and up last time. And then replace your foot under the strap. Both arms up to a full roll up to sit Get rid of it, and we'll go into rolling like a ball. A few fun variations today.

Pick up your ankles. Pull those feet and snug. Give me four rolls like this. Rock back to your shoulder blades. Come right back up.

And a three. And up and a two and up last time. Next fun variation. Bring your elbows to your knees, your thumbs close to your shoulders. Keep those points in contact.

See if you can do four more rolls without separating your elbows from your knees. And, last two, easier said than done, and pause. You may lie down getting ready for your abs series. Single leg stretch. Set up, pull onto your front shin, give it a double pull, switch, pull pull, pull pull, get deeper with the thigh, get longer with your straight leg.

Go two more sets, Last one, going right into your double leg stretch, inhale reach, exhale pull, emptying your lungs. Huge breath in, exhale pull. Two more. And circle last time. Going right into scissors, no break.

One leg up, grab the ankle double pull. One two. Oh, one two. One two. One two. Work, the biggest stretch, you can keeping your tailbone down, last set, and lower lift, lower, lower, lower up, lower, lower, lower up again.

One more time. Change your rhythm lower in one count lift in three, two, one, and a down and lift up. Up, up two more and lift, lift, lift last time, up, two, three crisscross crisscross. Try to get the elbow to your knee. One more set, that's it, and rest. Full roll up.

First spine stretch forward. Take your feet to the width of your boxes, your moon boxes off to the side. Sit tall with your arms outstretched, push down into those boxes with your heels, dive down forward, and through your upper arms. Push down into your legs to roll your back up. Again, inhale sit tall, exhale, dive forward, stretch your whole back, try not to shrug, roll up.

And exhale. Last time, inhale up, dive down forward and through, inhale press into those heels, roll up, shift back ever so slightly pick up your ankles, go for your open leg rocker, rock it back. Come on up. Rock it back and up. Let's go two more. Keep your arms strong and straight.

Keep your legs strong and straight. Try it with your legs together. Same thing. Rock back. Come up. Let's go two more.

That's one. And to hold, little teaser out of it, roll down, take your arms to the dowels or right there for your corkscrew, and up and over with your feet, roll it down your right side. Come forward, around, and up to the left. Circle forward, come around, and up, see if you can get more out of the side, less out of the front, more out of the side, and come up. Same thing. Go side.

Just a little bit forward, a lot to the side, come all the way up, and roll down the middle. Lower your legs all the way. Arms go back to the ceiling, work your full roll up, for the saw. Sit tall with your arms outstretched. Your feet stay in the exact same spot.

No shifting as you twist. Dive down and forward. Reach through your back arm, open that chest to your backside, come center, twist, and round. Roll up. Focus on your back arm. It's so easy to put the focus on the front arm.

How about the backside, round forward, roll up and center last time, round forward, roll up center, and rest. Flipping over onto your stomach for swan. Come so that your shoulders are pretty much right in line with the dowels. Initially have a light grip, not even a grip, just a press on the dowels. I want you to extend your back, not using your arms, just using your back muscles.

And then add a little extra press to help. Your stomach is in, lengthen back down. Let's just do that one more time. Use your upper back muscles to start, add a little bit of help, strong stomach, lengthen back down. Let's go into a full dive, lift up, add a big press, and then shoot your arms out.

Give me six and five. And four. Work your up or back. Three. And two, I think I did an extra one, and rest. Sit back on your heels round and stretch that back going right into your single leg kick with no delay.

Push into your forearms, pull back in your stomach, double kick your back leg, and a front. Back. Go three. Three. Lift those thighs. Lift the knee. Two. And one, and double leg kick.

Come on to one side. Walk your hands very high up your back so you have a big shoulder stretch. Three kicks. One, two, three, press and stretch, stretch, stretch, and a one, two, three, press and stretch your chest. Let's go one more set. Kick. Kick. Kick. And a lift. Last time, I'm trying to lift my knees.

Even though it might not look like it, I'm trying. And rest. Sit back on those heels. Go ahead and you did a bunch of back extensions. So give yourself a little extra stretch by walking your hands from one side to the other.

And we'll go right into thigh stretch. Here's where my weighted bar comes back in again. Rising up high onto your knees, that bar goes right to the ceiling, and my knees and feet are both hip width. I'm pushing into my feet, even my toes, to get my hips to press forward. And one piece hinge back, countering your body weight with that weighted bar, push into your toes to help you come right back up.

Don't be afraid to use your feet. Again hinge back, reach forward with a wide open chest, connect into your seat and come back up, and come really high up. So you get some more length. And let's go two more times hinge and lengthen up with your arms, up with your head, up with the bar. Last time hinge here we go.

Go deeper. Go deeper a little bit more, come all the way up, and rest. Moving right along, neck pull, Flex your feet right under the strap. What's different about the strap this time is that your feet push very wide. So I feel my outer hips connecting by trying to bust through that strap.

Lie down on your back with your head behind your hands behind your head. Here we go. Inhale up, exhale forward, get low, go three, and two, and one, inhale roll up, exhale press your feet apart, roll all the way down, touch your head. Go right back up. And go three, and two, and one, inhale up.

Roll through the lower back, reach through your tailbone. Touch your head two more times. Roll right back up. Sit tall, round it back. Last time, inhale up. Go three and two and one.

Roll all the way up and roll all the way down. Alright. Going into high scissors and bicycle, take your legs to the ceiling. Take your hips and your legs up and over so that you can get your hands behind your back You may have to waddle your elbows in a little bit and support from your mid back to your lower back. Reach one leg forward and come back up and in. Reach the other leg forward.

Try not to counter. You don't want it to make it a big split with one leg overhead. One leg reaches to the ceiling as the other leg reaches forward. That's the hard part. Again, reach up with your free leg forward with your working leg.

Now turn that scissor into a bicycle, up with one bicycle the other, up, bicycle, up, bicycle, and reverse, reach forward. Reach forward. Let's go one more set. Your free leg reaches up and reverse and come forward with come Trall to land into your shoulder bridge. Take your heels of your hands to the small of your back.

Your fingertips go wide to the sides and around your hips. Pull back in your tummy. Brush one leg forward. Kick kick up flex down, kick, kick up, flex down. Three more, and two, and one, slide your foot and change sides up, up, full flex, up, up, Flex.

And three. And two. Last one. Slide it in. Replace your arms. Roll it down. Let's go spine twist.

Full roll up to sit tall. Flex your feet and actually I like to have my feet slightly off the back edge so that way I can really feel if my feet have shifted at all. I'm squeezing my legs together tight. There's no shift in my feet or angles. And I twist, go deeper and deeper. Inhale center.

And I twist and deeper and deeper. Inhale center a little quicker. And ring your ribs around last time to the front and to the back and roll it down for your jackknife, your dowels are right there. Take your legs to the ceiling. Up and over, you go.

Point your feet to the ceiling. Roll it down. Come forward and up, roll. It down. Again, go forward. Up. I'm pushing into the dowels.

Trying not to pull. Push instead, especially here. It helps you get your hips up. Roll it down. Last time, reach back and push higher, higher, higher, roll it down, and rest.

Great. Moving into side kicks. Come to the back edge of your mat. Your feet are forward onto your box, and we'll keep this pretty straightforward today, starting with just up and down with a flex foot. And I want you to see your top leg stay exactly in line with your bottom leg and try to get your top leg even longer than your bottom leg.

Let's go three more. And two, and one, and hold. Now kick front to the back. You can just give me a long ankle here today and press back. Front and back. Let's go two more. And back staying still at the hips, still at your shoulders, at least as best as you can, and back, come to center and rest.

Here's a fun variation called hot potato, Our rhythm is five four three two one. Very complicated. Here we go. Starting with five beats to the front. One, turn it out. Two, three four five. When you go to the back, turn it in. Five counts. One, two, Three, four, five, four to the front, all turned out, two, three, four to the back, one, two, three, threes to the front, two, three to the back, two, double it up, twos, and backs, two sets of singles front, and back and front, and back come together. Finishing up with big scissors, bring both legs into a straight line with the rest of your torso, scissor one leg forward in the air, and switch, and front, and switch. And keep going.

We'll do eight sets here. Go five, counting backwards, four, and three, And two, definitely use your supporting hand. Come together, and then roll on to your stomach. For the other side, bringing your feet forward into the moon box. Start with plain and simple up and down, but make it not so plain with the amount of effort you are using to reach and lengthen through that working leg.

Counting backwards for five, four, three, two, and one, and hold. Now lift that leg hip height, just give me a long foot today for your kicks, front to back. We'll do five sets, staying still in your hips, ideally still in your shoulders also. Last one, come back to center for a brief break, We'll come right back up, turning out for hot potato, five taps in the front, three, four, five in the back, turn it in, two, three, four, fours in the front, one, two, Three, back one. Try to get your kicks high, even though it's quick. Two, three. Back three.

Two, one doubles in the front. In the back, two sets of singles front. And back, and front, and back, and hold, slide both feet back. So you're in a longer straighter line, going into your big scissors. Six more sets. We're doing eight total.

Go four, three, two, one, hold, and rest. You may come on to your back for teaser. We're doing a big teaser today. Take your arms all the way overhead. Mentally prepare yourself by pulling those ribs down.

Here we go. In one piece, roll it up. Take your fingertips back, reach your legs forward still for now. Come right back up. Reach. Your arms go back the way you're going. And then they come forward. They go back and kind of lead your way.

Come right back up. Let's do one more. Reach. Roll it down. Come right back up. Now hold, work those legs all by their lonesome. One, and two, and three, hold everything together or roll down in one piece. Roll up together.

Reach, roll down in one piece, roll up together one more time, roll down and hold, and come right back up. Now, going right into Can can or hip circles, I reach back. Whoop. My dowels are a little too far behind me. I'm gonna grab my dowels. Go into can can first.

Go to the right, to the left, to the right kick, and left, right, left kick, one more set. Get those knees and snug, and twist. Twist, twist, kick, going into your big hip circles, push into those dowels so your chest is proud, circle around, and up. Go in, around, and up, in, around, and up one more time in, around, and up, and rest. Flip over onto your stomach.

For swimming, your arms are out long and straight. Let's lift everything up in one piece and just go for it. Here we go. Up, and inhale. Big breath out. Lift the crown of your head, lift those hamstrings, Two more breaths. Keep your neck long and free, exhale last time, breathe out, and rest.

Sit back on those heels, stretch out your back. We'll go right into leg, pull down. Your toes are curled under you. You use that to shift your body weight forward. Hold your plank.

Lift one leg. Shift the other ankle. Let's do three today. Step down, change, and press on one. And two, and three, Change again, one, and two strong stomach, three step down, and a one, and two, and three, crossover transitioning into leg pull up right away flip your hands, take your back hand all the way up and around.

Your hips are high, glutes are on, kick, and kick. Push into your arms. It will help so much. Half circle, half circle, reverse, reverse, and going into your kneeling sidekicks, bend one knee, transition so that the heel of your hand is right under your shoulders. Let's start with circles. Three small. One, two, three, reverse.

One, two, Three. Let's go medium. Bigger. Medium to the back. Should we do large? Let's try it. One, two, three, reverse. One, two, three. We're not done yet.

Let's do bicycle. Reach it forward. Tuck it through and a reach. Forward. Tuck it through and a reach. One more time.

And reverse it, fold it through, sweep back, fold it through, and back one more time, and back, and hold back to the middle, lower your foot, push yourself up onto two knees, and to the other side. Here we go. Starting with small circles, let's go three. Two, one, and reverse. Two, one, make a medium to the front. And to the back, bigger, big, two, three, and reverse back.

Two, three, and we're still not done. We've got bicycle. Fold it through. Sweep. Fold it through one more time, sweep, fold it through, let's reverse, fold it to the front, sweep it back, two more front, and back, last time, all the way back bring your foot back to center, lower your foot, push yourself onto two knees, and oh my goodness.

Let's set up for side bend. Okay, guys. Your arm is long and straight. Your feet are flexed, flexed, and press together. Press your top arm all the way up.

Push into that wrist, strengthen your arm by squeezing your fingers, lift your top arm, sit back down. Let's do it again, sweep your top arm up, grab the mat with your fingers, with your bottom arm, and then lift and sit back down. We'll just do two today. Swivel around to your other side. Same thing. Flex your feet hard.

Push into the mat and try squeezing your fingers into the fabric. It will help give you that last little bit of oomph that you need to stabilize that bottom arm, lift and sit back down, again, sweep forward, and up and lift to sit back down. Woo hoo. Let's do boomerang. So swivel towards the front of your mat. We'll do a little different version of boomerang than you may be. Familiar with, watch and learn. So press your hands into the mat, push your thighs up towards your face.

Give me your scissor switch. When you roll up, leave your hands behind you. Keep your thighs up. Give me three presses. One, two, three. Go right back into it. Scissor switch.

Roll up and try to leave your hands behind you. Three, two, one, and do it again. Scissor switch. Roll up and reach three. Two. One last time. Press back.

Scissor switch. Roll up. Up, up, and down. Actually, let's do one more so that we can come up to standing, bend your knees, reach forward, and through. And push ups. You're at the back edge of your mat.

Take your arms to the ceiling, gather your energy in your center. Connect into your seat. Round forward. Walk your hands out to a plank in four steps of the arms. One, two, three, four, three push ups down, and up, use your center, connect into your seat, lift your hips, walk four.

Three, two, one, roll all the way up repeat, live through your middle. Die forward. Walk out in three steps of the arms. One, two, three, two push ups. One, and up, two, and up, walk back in three. Two. One, roll all the way up.

Last time, try to walk out in two steps of the hands. Round forward. Let's see if we can do this. One two and one pushup. Two and one two and one two and. One two and roll all the way up.

And finish. You guys are all set. Thank you so much for joining class today.