Straightforward Mat

Hi. I am Lara Hanlin back on the mat for a very simple but challenging mat class. All you need is your body, your mat. Let's get started. We'll begin in our pilates stance position. Squeeze your legs together, already thinking of the whole body engagement, that zipper through the thighs up towards the waistline, reach the arms all the way up overhead, take a deep breath in, exhale press and lower them down. Adding a little lift of the heels, waking up that balance, deep breath in, heels, and arms lift, exhale to press long through the fingertips through the crown of the head three more times in, he'll be lengthen tall.

Exale pulling the shoulder blades down away from the ears, lengthening through the spine for two. Exale ribs knit together, waking up through the core. One more time, deep breath, and we reach up. And exhale to press back down. From there, we'll bring our arms to our I dream a genie position. Make your way to the front edge of your mat carefully step one foot behind and then slowly bending those knees, lowering all the way to the floor with control.

Of course, option to use those hands behind you if you need that added support. We'll make our way hips to mid mat feet towards the front edge knees bent about hip distance apart. Reach the arms forward. Take a deep breath in. An exhale begin to round and contract option to always hold on behind those legs will lower to the tips of the shoulder blades, working to open up through the low back, then the middle of that waistline heals stay heavy on the floor, gazing forward, reaching forward, inhale at the tips of those shoulder blades, and exhale scooping out through that waistline to round forward shoulders come over the hips before lengthening up tall at the top.

Do you, breath in? Exhale again, deep scoop of the low belly. I hate to say it. It's like you got punched in the gut. Really drawing pubic bone to sacrum, navel to spine, ribs knitting together, finding that hover, trying to lower one bone onto the mat at a time, inhale to stay, exhale heels dig down belly scoops back, trying to keep those legs as relaxed as we can in the top of the thighs to really work deeper into our core. One more like so. Inhale.

Exhale rounding and contracting down, really following that rounded shape from tailbone out through the crown of the head, scoop, scoop, scoop, scoop, pause, and your hover for an inhale. Exhale to curl forward and up lengthening up tall at the top, like, energy out through the crown of the head, like someone's pulling you to the ceiling, breathing, and exhale this time. We'll roll all the way down to stay. Heels heavy into the earth. Belly scooping back, low back, middle back, upper back, and then palms lower to the floor, head lowers to the floor.

Feel your palms really press down into the earth, open up across chest and collar bones. Focusing on this neutral pelvic position, take a breath in, exhale use the belly to draw right leg to tabletop. Another breath in, exhale left leg comes up to meet it. Starting with those knees hip distance apart, Making sure we're not overly tucking or tilting the pelvis, sacrum, that only flat bone in the body and the low low back lays flat working the core to support the spine here. A little bit of separation between mid back and mat. If you have that curvature in your spine, is okay trying to release in the thighs, arms to the ceiling, deep breath in, working the back up into our crunch to the tips of the shoulder blades, palms lower to hover off the mat by the hips. Again, inhale head down arms up.

Exhale gazing between the thighs as we curl up and over the ribs diminishing that space between mid back and floor. This time, lower down, squeeze the legs together, feel like magnets, drawing knees, and thighs tight. Exhale curl up reach up. Again, gazing at the thighs, chin hovering over the chest. One more time. Inhale, we take it back. Exhale, this time, we'll curl up to stay holding this high crunch pumping those arms for our hundreds. Inhale to three, four, five, exhale to three, four, five breathing in through the nose and exhaling out through the mouth.

Remoring our hundreds exercise is a breath, a core exercise. Getting the blood, moving in the body, inhale, deep exhale option to extend those legs long on the diagonal, inner thighs squeeze together, finding that pilates stance legs begin to lower towards eye level for three and exhale out two and out. Last breath in. And exhale out two, three, four, five, stay hold, reach, lengthen through fingers and toes with control, lower feet and legs to floor, head down, and arms back. Feel that full extension through your fingertips, through the crown of the head and the toes.

Flex through your heels, zip up tight through those legs, inhale arms to the ceiling, exhale full roll up, chin over the chest. Once again, belly scoops back, heels, legs stay heavy on the floor, staying rounded here, open up across the upper back and shoulder blades, deep breath in. Exhale to round and contract down one bone at a time. Keep reaching heels and arms forward. Imagine pressing your palms onto a tabletop here to really anchor shoulders away from the ears.

Head and arms reach all the way back. Inhale arms to the sky. Axale round and roll forward. Using the breath in the belly, reach a little further over those thighs, deep breath into the back of the ribs, exhale to round and contract down. Continuing to open up the spine to wake up our core here.

One bone at a time, finding that length, already feeling the body grow longer once more inhale and exhale to round and roll up. Reach a little further over those legs, chin tucks over the chest releasing tension in the neck and rounding all the way down this time. Keep the arms reaching forward. Keep that belly scooping back and then lower hands and head again to the mat. Left leg stays long, heel reaching forward, right leg to tabletop, and right toes extend high to the sky, breathe in to prepare, exhale right leg circles across the body and down to the right and straight back up, inhale at the top, exhale we circle.

Across down out, belly pulls deeper toes lengthen a little higher at the top for three, lengthen to lift for two. And, one Marwee circle, lengthen to hold inhale, reverse that circle exhale. Right down across lifting a little higher. Gay stays up. Palms press down. For three, working that low belly connection to keep the hips and pelvis stable for two, One more out down and around, lift and hold.

Bend the right knee into your chest. Left hand comes below right knee, right hand to right ankle. Left toes point, left leg hovers as we hover over the chest. And deep breath in, exhale switching legs, switching that hand placement, moving through our single leg stretch here, really feeling that extension of the leg that's stretching forward, opposite hand to knee, same hand as leg by that ankle. See if you can curl a little higher over the ribs, sink the belly button a little bit deeper towards the mat for a four.

And three. Last two. Last one. We finished with that left leg in. Press your left shin forward into your palms, take a breath in in this crunch, and then exhale use the breath and belly again, working that spinal articulation. We curl up. We scoop through the waist.

The right toes lift to eye level, the chest and heart lift up deep breath in. Exhale switch legs, right knee, and left leg long. Pull your shoulders down, lift through the crown of the head, inhale, reverse where you came from rolling back down, reaching left toes further forward, pulling that right knee further in towards the chest. One more time, inhale at the bottom, exhale to scoop and curl up, find the balance, lengthen through the left leg, pull the shoulders away from your ears, left knee and right leg long inhale, exhale lower back down with control scoop through that waist, right leg lengthens and lowers all the way to the mat, right heel reaches forward, head down, palms down, left leg high to the sky, inhale to prepare, exhale circle across down out, pull the low belly deeper, keep that imaginary seatbelt right across the hips and the pelvis the whole time. For three, lengthen to lift.

For two, and up one more circle, lift to hold, inhale, reverse, exhale out down across lengthen and reach around belly sinks deeper toes reach higher for three. Last two. Last one circle, lift and stay. Left leg stays long, walk your hands up as high as you can towards your calf towards your ankle, curling up to the tips of the shoulder blades, pointing through the right toes and hovering leg to eye level. Give that left leg a little extra pull towards you scissor switch right leg pulls towards you. Breathing in.

Breathing out. Switch, inhale. Switch exhale. Keep lengthening through both the back of the knees and the front of those thighs, legs grow longer. Belly sinks deeper for four. And three, smooth movement, smooth breath, two.

One more. Inhale, right leg stays high, left leg lowers to the mat. Flex through both heels, start to press that right leg in towards your palms, curling back up, walking hands up towards the ankle, towards the foot as high as you can, shoulders, sink away from the ears, chest and heart, lift up, deep breath in. Exhale start to climb back down your leg one hand at a time, one bone through that spine at a time. Think of your climb a tree where climbing our leg will pause at the hover on the shoulder blades, inhale, and exhale to climb and curl back up, up, up, up, lifting a little taller through the chest and the heart, shoulders pull down, gaze goes up, exhale to round back down with control, finding that hover, scissor and switch your legs one time, left leg up, right leg to the mat inhale, exhale left leg presses forward, we climb up up up, pull the shoulders down, lift through your heart, flex through that left heel, really deepen that stretch for left calf, left hamstring, even the left sole of the foot. Inhaling at the bottom, exhale scooping through the waist, curling back up, keeping it moving, pulling those toes back, deep breath in, exhale to round back down.

Once again, we're going to arrive at the tips of the shoulder blades. Right leg comes up to meet the left, squeeze those legs together, curl a little higher over your ribs, and then sweep the hands to the base of the neck and skull for support. Elbows and collarbones stay open, start to lower those legs to your point of control flex and reach for the heels to hold, point through the toes, lengthen the legs back up to the ceiling, crease at the hips, pelvis stays anchored, flexed, lower on the inhale, point, zip, and lift. Three more times inhale down, exhaling up. For two, curl a little higher over the ribs.

I'm much more interested in how lifted our upper body is versus how low those legs go. Keep the toes pointed, lower the legs to about 45 degrees deep breath in, draw the knees into the chest, think of your double leg stretch just with the lower body. Lakes extend on the inhale, knees pull in, maybe curl a little higher forehead to knees as you exhale for three. Zipping up through the inner thighs through that waist for two, exhale in. Use the breath here. Inhale, we expand and lengthen. Exhale knees pulling close.

Lakes extend long in the diagon. I'll keep your crunch inhale hold. Exhale right knee bends left elbow, left collarbone towards that right thigh, we twist. Legg's long diagonal chest lifted at center, left knee bends right elbow towards the left thigh as you twist. Inhale center.

Think up and over as you exhale. Inhale center. Up and over deep breath in deep breath out. Maybe those legs lower a little further through center. Taking a little more control for that low belly last set, breathe in, exhale lift and twist.

Center. Lift and twist. Come back to center legs long, squeeze inner thighs together, curl up a little higher, sink your belly deeper. Bend those knees in, give them a hug and release the head to the floor. Take a moment here, shoulders soften knees to chest, deep breath in, and a deep breath out. We'll make sure our head is still on the mat here.

Plenty of support through that spine for as we go through some rollovers here. We wanna make sure we have that mat underneath us. So knees are still in. Palms pressed back down by the sides. Start to extend your legs back to that diagonal, keep pressing palms and back of the head down, zip up tight through the legs, crease at the hips as you float legs to ceiling, deep breath in, exhale to roll over, think thighs over your eyes, legs parallel to the floor.

Don't let them drop down. Keep the toes pointed open about shoulder or mat width as you inhale, and then exhale to roll through the spine, working a little more spinal articulation here. Chest away from the chin, press into the palms, work your triceps, using those arms to stabilize through the back as we lower the legs back to our diagonal squeeze them together, inhale legs float up, exhale pull the belly down to roll over. Allow this to feel good, supported through the legs and the glutes, inhale open, exhale to lower down right here, like a massage for your spine, keep working your core, working your whole body, feeling that elongation, out through the tail, and then out through the toes. Let's flex through the feet in reverse.

Open and lift on the inhale, exhale curl back and over as you exhale heels reaching to the back of the room, legs squeeze tight, and then begin to roll back down vertebra by vertebra zipping up through that waist. Lengthening all the way out through the spine, through the crown of the head, through the heels. One more, we open and lift on the inhale, exhale use the low belly to roll over. Legs squeeze together and exhale legs begin to lower as the spine lowers bone by bone. Once your pelvis anchors back down, point your toes to the ceiling, Keep the legs lifted.

Take your pilates stance again, little external rotation, wrapping from the back of the legs, really squeeze them together and press into the palms. We'll take a small corkscrew legs go to the right inhale, exhale sweeping them down and around. I think of staying within the frame of your mat. Again, working that low belly connection. Left exhale down and around. Small circle controlling from the core.

Only one more each direction. Breathe in. Can you take it a little lower? Pull the belly deeper to lift back up at the top. One more legs go left. Sweep it down and around, sink that belly down, reach the toes up, and then lower the legs back to that diagonal fingertips to the ceiling, inhale. Think of your teaser one.

We roll up chin over the chest. You can always hold on or bend the knees. Find your beautiful lift and balance. Hold hold, hold, breathe in. Lift everything one inch higher.

Slowly lower the legs down, separate the mat width. Hands come behind the head elbows wide and feet heels flex forward. Find the lift a little bit of a connection underneath the glutes to get out of the hips, maybe a soft bend in the knees. From here, we take our twist moving into our soft, pull back in the right oblique as you inhale, reach through your arms as you exhale forehead to the outside of that right thigh, left hand shaves off the right pinky toe, and right palm reaches to the ceiling. Really feel your arms working here, lifting back up, hands behind the head, and moving back to center, twist to the left inhale.

Curl up and over pulling back in the waistline first, reaching out through the heels and fingertips. I think ear to the outside of that thigh really twist through the whole spine, lifting up and center again to the right inhale. Exhale round and reach up and over. We lift and center. Last time twist round and reach and lift.

And center. Now lower body stays the same. Hand stay behind the head elbows wide. Find a little bit taller lift of your spine. Take a breath in, exhale twist to the right. Hold the twist another breath in.

Hinge back this time as you exhale back stays flat, chin stays lifted. Come back up to vertical. Sit bones anchored to the mat. Fine center. Inhale, exhale twist left. Root that right sit bone down.

Exhale hinge back, think of pulling back in that left elbow and left oblique forward through that right heel, zip back up tall and center a little bit quicker. We twist. We hinge. We lift. And center to the left inhale, and exhale reaching through opposite heels, opposite elbows.

From here, we add a roll down twist to the right, hinge back and hold. Take another breath where you are. From here, pull your waistline in, roll along that right side of your spine. Keep reaching your heels forward. Find a hover at the tip of your right shoulder blade.

Now think of your neck pull. We move to center. Heels dig down. We're hovering at the shoulder blades. Go over to the left.

Think around the world. You're gonna curl over your left thigh inhale, exhale up and over. Think right elbow towards that left thigh back to that saw exercise on this side, lift back up, find center. We reverse. Twist to the left.

Take your hand reaching heels forward elbows back. Inhale to stay. Exel low belly draws us back, we roll along the left side of the spine until we hover at that left shoulder blade. Chest moves through center, twists to the right inhale. Exale, left elbow towards that right thigh, reach up and over, lifting up, and center.

Let's do it one more time each side. Twist and hinge. And you'll find length Exale belly draws us back rolling as smooth as you can, move through center to the left, inhale, and exhale to curl up and overworking that deep core, working those obliques, finding beautiful posture at the top. One more to the left twist and hinge at the hips, find length through the crown of the head, deep core contraction as you round back to the tip of the shoulder blade, move through center with control, pelvis is square twist to the right, inhale exhale up and over, dig those heels down, keep those legs anchored to the mat, come all the way up, move to center, and reach all the way forward over your legs. Take a moment, point flex your feet, shake the head, yes or no side to side, a lovely full body stretch forward.

From there, coming all the way up, we're gonna move on to our knees for some kneeling side work. So I'm going to face you making sure my knees are right underneath my hips here. I think of pressing my pelvis forward, feeling that zipl sensation through the waist, and then take your hands to your hips for a moment. Let's work our left leg first. Left leg extends out, toes point forward versus up. We're gonna stay as parallel as we can to really isolate this outer abductor outer medial glute work.

Keep pressing the glutes forward, especially this right glute, arms out to a tee, and then tip on over to find that right hand on the mat. Think vertical line from right to left arm, toes still pointing towards you, and then float that left leg up. Ideally, we get somewhere around hip height without letting those hips sink back. So squeeze the right seat forward. Take a breath in. Lift the left leg a little higher, lower an inch or two, lift an inch or two, thinking about the whole body here, left fingertips reaching up, left heel reaching out, crown of the head reaching out for two.

One more. Hold that leg up. We take our circle forward around and back for five. This stays really square for four, think, ribs knit together, belly pulls back for three. Long length through that leg too. And one, reverse the circle back and around for five.

For four, pressing the floor away for three, and two, and one, lift that leg up one inch higher. Lower it down slightly in front of the body, press into your right palm, right leg extends behind the left. So we have a staggered side plank. Begin to bend your knees, left arm lowers towards the hips, stretch out through the legs through the crown of the head reach long through the left fingertips. Maybe your gaze follows.

We bend and lower. We lengthen and reach. Two more times. Take it down. And Thanks small little contractions spring forward. This time, hold inhale, adding our twist left fingertips towards that right calf, gaze goes under. Reach back over, bending into those knees.

We lengthen inhale, exhale to twist pressing right palm firmly into the mat, reach long overhead, and plie bend two more times lengthen, hips pike up working that outer right waist. And bend one more time. Really strong stable support with these staggered feet. We reach and bend. Reach all the way back to straight right arm to the ceiling. Take your right knee back down.

Try to get it underneath your hip where you started. Squeeze your glutes forward. Pull your shoulders back. Press that left foot into the floor. Left hand comes behind the head.

Right hand comes behind the head. See if you can stay where you are, challenge yourself, exhale, lift from that left waistline working, that left oblique now. We lower back to about where we left off, exhale, bring it up, inhale side bend, exhale to lift, a lot of side body work today, think obliques, lateral movement, twisting movement, something we don't often do in our daily life. We add a twist here, inhale over, exhale twist chest to mat back to the side, and up. Now as I twist, I squeeze my right glute forward. Keep that right hip on pointing forward.

So I'm not twisting my pelvis. I'm ringing out my waistline. My lungs like a wet towel. Use that breath to the side. And up one more time, take it a little further, challenge yourself, exhale twist, chest to mat to the side and up.

From here, we'll move right into our second side. Left knee comes down, hands to hips, right leg extends long. Squeeze those glutes forward. Think of lengthening the front of the hips and thighs. We tip all the way over.

Left hand comes to the floor. Pull the shoulders away from the ears. Reach up through the right hand. Right toes face forward, right leg floats up, lower an inch inhale, lift an inch exhale, lower. Keep squeezing left foot forward. That side might be a little tired now, but we still have to work it so we don't sink into our left hip. For two, really press and reach through that right heel.

The more you elongate through the leg, the longer and more length than those legs get, circle forward around and back for five. For four. For three. And two, and one, reverse back and around for five. Keep pressing the mat away for four, lifting a little higher. Three, two, and one, lift it up up up, gently lower slightly in front of the body, left leg extends behind the right, lift the hips up, pull the shoulders down, bend the knees right hand towards hip, exhale, we shoot out and lengthen long through fingertips.

Inhale, we bend, exhaling of springing forward over that left palm. Squeeze your inner thighs and glutes together as you lengthen through the legs. One more. Take it back. Hold it long. Inhale, exhale, we add our twist. Right fingertips towards that left ankle, gaze goes under reaching over, and plie bend, we lengthen, exhale, lift the pelvis up up up, really using that breath to deepen through the core.

For two, and up, reach and bend last time, lengthen, and lift and twist tips up, gaze back, reach over. And bend. This time, shoot back long, deep breath in. Press the pelvis forward. Pull that left knee back underneath you.

Pull your shoulders down. Now right here, this is where that challenge happens. Right hand, can you stay where you are? Yes. Left hand, inhale exhale right obliques lift us up. Palvis hips are square.

We lower. We lift. Chest and elbows are open. Caller bones are open. Still thinking about that posture.

Inhale, we lean trying to find that long diagonal from right heel all the way through the crown of the head down, exhaling up, adding on lower. Press the left glute forward, twist from your left oblique right between the top of the hip and bottom rib. Back to the side and up. Doesn't have to be big movement, inhale, exhale rotate, side, and lift, lengthen through the crown of the head, stay open through the chest. We're not moving from our elbows or our hips, all coming from this waistline, center, and up one more time, inhale, and exhale, center, and left.

From there, lower that knee down. And then we're gonna spin and meet on our hands and knees. Make sure you have adequate padding underneath your knees here if they're getting a little tired. Both palms down, both knees down, press into the tops of the feet, Take a nice stretch for your spine here. Gaze goes forward and up, shoulders pull away from the ears, beautiful cow stretch for the back, exhale press them out away, rounding into our cat shape, pressing feet and palms down gazing back between the thighs, even up into your belly.

One more time altogether, inhale shoulders slide away from the ears, deep breath in feeling the length through the back, exhale to curl up and in, still lengthening just in this deep flexed spine. From here, creating a long flat back, shifts slightly further forward, shoulders forward over the fingertips actively press them out away. So my heart is lifting between my shoulder blades. That way, I don't sink down into both my traps and neck or my wrist joints. I'm using my back and my arm strength to support my body here. Tuck the toes under, inhale exhale, find a hover of those knees.

The spine stays long, gazing slightly in front of your palms, shoulders are down, press the earth away, lift your waistline up. Little tap of the new sneeze down to the mat on the inhale, up an inch working from the core as you exhale. We tap. We lift for three and up for two. And up. One more tap.

And lift from here, right foot steps back to plank. Left foot steps back to plank. Right foot steps back in. Left foot steps back in. These are hovering lead with the left.

Take it back. Nothing else changes right back. Left knee in, right knee in one more time each side, right, and left, keep those heels in line with the hips, right, and left, last one, left, and right. Left, right, and hold. Take one more breath in in the hover, exhale, pike your hips up, press your heels back, find your downward dog.

Lift your heels up, roll forward shoulders over the wrists, knees come back to the hover. Lift from your core hips spike up, heels press back. Momentary stretch here, chest away from those arms really using your back roll forward, lower to hover. Inhale and exhale hips go high. Chest back towards the thighs, heels high, roll forward, articulate through the spine knees, hover last time, lift this time, stay back.

Balls of the feet still about hip distance apart, fist distance apart. Bring your heels together, find your pilates stance, walk your hands back towards your toes, think of rounding and lifting in your waistline as you do so. Make each movement, each middle transition, and exercise itself. Option to always have a soft bend in those knees here. Wait into the toes.

Begin to roll up through your spine. Arms by the ears. Think of all those roll ups we did. All that spinal articulation, we're working it here. Roll vertebra by vertebra shoulders away from the ears.

Zip up through the inner thighs and waist, lengthen through crown of the head and fingertips. Find a little hover of those heels. Squeeze those glutes and inner thighs tight. Take a breath in. Ax a lead with the fingertips in the crown of the head rolling down.

If you can, that weight stays over the toes, those heel stay in a hover, really working back of the legs, inner thighs and glutes are squeezing tight. Challenge yourself with this balance, especially if you're standing on a squishy mat. Yeah. Working the whole body. Once you arrive, we climb those hands out to a plank position. We have five tricep push ups, maybe legs stay in pilates stance, maybe your parallel or kneeling, inhale elbows tight to the waist, exhale press them out away for four.

Using the broth three, knitting the ribs tight too. One more. Hold at the top inhale. Use the knees if you need, lower all the way to the belly in five, elbows bend tight to the waistline in four. Control all the way down three.

Fight for that hover to release with control on one. Toast's point back. Palms stay where they are. Leg stay connected and feet pressed down. Start by hovering your palms.

Think of lifting your triceps to the ceiling. Squeeze glute, squeeze shoulder blades together behind you, deep breath in, exhale forehead and chest hover higher from the mat. Keep pulling shoulders away from the ears, begin to lift your heart and your gaze further forward and up, deep breath in. Exhale to lower with control, palms, and head back down. One more palms hover inhale tops of the feet press down, heart lifts up, squeeze those legs together behind you, squeeze the shoulder blades, even the triceps together behind you.

This time, stay lifted. Palms, press back down. Breathe the floor away. Keep shrugging those shoulders down away from the ears. Often, when we start to use our triceps or shoulders start to lift. Can you pull them down more? Squeeze them tight to your rims. And open up through your chest and collar bones, inhale to hold.

XL belly pulls away from the floor. Keep working the whole body here, glutes, inner thighs, low abs, triceps all working to control us all the way down. One more palm stay down, inhale, prepare, exhale, press the floor away. Use the breath. Lift through that waistline, maybe lift your gaze up one more deep breath. And exhale to lower, feel the spine lengthening crown of the head reaching further forward, toes reaching further back.

Once you arrive, once again, palms stay down, legs squeeze together, parallel with the legs, tuck the toes underneath you. Option to use the knees here or not, start by firing up inner thighs and glutes, lifting in the waist, belly button to spine, inhale, exhale press right back up to that plank position and hold. Deep breathe in. Deep breath out. So strong, pike the hips up, walk the hands back towards your toes, heels to mat, chest over the thighs, again, bending those knees if you need.

Allowing the body to release over the thighs, shake your head, yes, and no side to side. Turn those feet back out, pilates stance, slowly roll up through your spine vertebra by vertebra, arms by the ears, zip up through the waist. Crown of the head, fingertips last thing to lift. We challenge ourself with a little bit of balance work finishing strong. Right foot is down.

Left leg comes behind. Toast can be on the mat or in a slight lift. Rolling back down bone by bone and four pulling up in the waist, pulling up in that right knee and thigh three, finding fingertips to mat into. Touch down on one we climb all the way back out. You have a three legged plank, squeeze inner thighs and glutes together option to always have right knee on the mat.

We take one tricep push up inhale lower, exhale left. Left knee left tricep, pull it in, reach it back another push up, bend, extend left knee right tricep across the body, and back one more time, push up, press them out away, knee right into the chest forehead to the knee round your spine zip up through the waist, lengthen the leg back, reach it to the ceiling, press the chest back, full split of those legs, feel that gorgeous stretch, start to climb back towards your right toes, as you lower the left leg back to a hover or to the floor. We're externally rotated. Challenge yourself with this balance. It's a tough one.

Start to roll up through the spine, vertebra by vertebra, everything we've worked here, a lot of leg and core strength to find that balance. Left foot lowers. Last time, second side, aren't we glad we have two legs? Take a breath in. Pull the waistline up, round down, lifted and left knee and thigh, start to roll through the spine, vertebra by vertebra.

See if you can keep right toes hovering, fingertips tap down, lead with opposite hand, climb on out, listen to your body here. Maybe this series that left knee is down. We have our push up, inhale, exhale, right knee, right tricep. Pull it in, reach it back again, push up. Right knee left tricep, crunch it in, reach it back one more time, push up.

Need to chest. Pull the belly button in, pull the knee to the nose, hips, pike back, right toes to the ceiling, full split stretch, open up through the hips, reach the right toes higher to the sky, zip up through the waist, climb your hands back towards your left toes, right leg lowers. Hopefully, maybe to a final hover. Deep breath in. Lift in your waist, start to roll all the way up through your spine bone by bone in four. In three, biceps frame those ears, two, lift it at the top, right foot next to the left, pilates stance, arms in our high fifth, one final balance, just how we started, hover the heels, reach the head in the arms tall, press your palms to your thighs as you lower those heels down.

Lifting everything up, deep breath in, feel your spine grow longer and taller, exhale press and lower. Twice more. Lifting long through the body, cinching that waist a little tighter, squeezing those glutes a little tighter. Last time, deep breath and reach up. Keep the crown of the head reaching tall as you lower heels and lower the arms all the way down.

Hopefully feeling your spine, your body, much longer than you started, much stronger than you started. And I'll see you next time on your mat.