Mat with Magic Circle

Hi. I am Lara Hamlin back on the mat for a magic circle class today. Join me seated in the middle of your mat, spin on around to face one end, bring your legs in front of you, knees bent, fingertips extended anytime we're holding this circle, That way we're not clenching in the neck, the shoulders, or closing off the energy in the body. Press gently into the palms, take a deep breath in. And as you exhale, begin to make your way all the way down onto the mat, working bone by bone through the spine, feeling that core begin to connect and then allow the head to release and walk those feet in a little bit closer. Today, we'll begin with the circle in between our inner thighs right away starting to wake up those adductor inner thigh muscles.

Try to keep your feet in line with your hips. So they're not mat width, they're not together. There's something that feels appropriate in your own body. Tail bones, sit bones are reaching long. Arms are long by the sides. Take a deep breath in allowing the knees to be open in a v shape to accommodate the circle.

And then as you exhale, ribs in it together, inner thighs squeeze together, everything draws towards the midline, inhale knees open just about an inch or two on either side, and then exhale drawing the legs together depending on how strong and firm your circle is really squeezing them close ideally to about those knees are straight up to the ceiling. Inhale knees open, exhale feel high inner thighs and low belly pelvic floor working without clenching in the hamstrings or glutes and trying to stay pretty soft and relaxed in the top of the hips and thighs. That way, we can isolate inner thighs and low belly to begin, and then we'll work the rest of the body very shortly. Two more with this simple squeeze, knees open on the inhale. Think everything closes and contracts in the midline on the exhale, a little more awareness into that core.

And he'll knees open. And this time, we squeeze into the circle, and we hold those inner thighs closed together. Take a deep breath in where you are, sit bones, tailbone reach long, exhale small pelvic tuck, like you're scooping out through your waist curling the pelvis to hover off the mat without engaging the glutes yet, inhale sit bones tailbone's length and long. Exhale belly scoops down. Think belly button pulls to the spine, now pressing all the way down to the floor to curl the pelvis off.

As you lengthen back to that neutral pelvic position, you might find you have a little bit of space between mid back and mat. And then exhale, we diminish it with a purposeful pelvic tuck working deeper into pelvic floor. One more time, still holding tight with that inner thigh squeeze, exhale tuck and curl to stay holding this little tuck squeeze the ring a little tighter as you inhale, and then exhale pull the belly down even more. Start to squeeze your glutes and lift your hips up into a pelvic press shoulder bridge position. Me is reaching forward over the middle toes, pelvis lifts a little higher, chin lifts a little higher, breathing at the top, exhale to slowly roll all the way down moving through the upper back, then the middle back, finding that hover before releasing the hips and pelvis and releasing that squeeze of the circle. Alrighty.

I'm feeling my inner thighs. Hope you are too. Take a breath in to prepare. We do it all over again. We squeeze the ring.

We tuck and curl the hips off the mat. We squeeze our sit bones and butt cheeks together. Press the feet and palms down into the earth, lift your pelvis a little higher towards the sky, take a breath in. XL ribs draw together as that chest drops away from the chin creating space through the neck, elongating through the spine, continuing to deepen our core. Our glute muscles, our inner thigh muscles.

Deep breath in to prepare at the bottom, exhale squeeze, tuck, and curl those hips up, feeling the belly pulled down, pressing knees forward over the middle toes, and hip bones pubic bone to the ceiling. We're gonna hold at the top here. Let the knees open again just an inch or two to either side. Excel take that inner thigh squeeze into the ring, knees open an inch, legs close an inch. For three, inner thighs draw tighter for two, glute squeeze tighter one more time open, squeeze to hold, breathe in, exhale both boost, pulse your hips up an inch, lower an inch inhale, lift an inch exhale for three, firing right underneath those sit bones and butt cheeks too. One more. Hold the hips up.

Deep breathe in at the top. Axle to roll down, opening up through the spine, working into those inner thighs, finally hips release, and inner thighs release. Not so far that you dropped the circle. But they have a little bit of a breather here. Feed stay down.

Hands come behind the head elbows wide. Take a breath where you are. Scroll the chin up over the chest gently squeeze into that ring as you exhale. Inhale knees open, head releases into the hands to the mat, exhale, we squeeze the ring as we draw the air out of the lungs on that deep breath out. Trying to keep our sit bones and our tailbone reaching forward. So we're very cautious that we don't tuck the pelvis here.

You can squeeze the ring. You can still lift your chest into a crunch without tucking. And instead, can you pull your pubic bone deeper to your spine to really work that pelvic floor? Transverse abdominal region last time, inhale release everything down and back. Exhale to squeeze and curl to lift and hold. Now keeping those shoulder blades hovering off the mat, start to float your legs up to tabletop, knees over the hips, shins parallel to the floor, pelvis still neutral, bring your feet together. You have this beautiful diamond shape of the legs.

We lower our diamond down. We have a gentle squeeze of that ring, exhale sink belly button to spine, squeeze legs into the ring, knit the ribs tight, inhale diamond lowers. Excel curl a little higher over the ribs, diamond lifts for three. Use the breath, using that low belly to exhaling up one more time legs lower. Legs lift, hold at the top, take one more breath in, see if you can squeeze a little tighter, curl a little higher, slowly lower feet, diamond all the way down to the mat with control till the very last moment they touch down, reach for your ring, allow it to rest on your chest and your knees to open to the sides.

Take a little rock back and forth here. Let those inner thighs open. You should feel like you desperately need them to stretch out after that. We'll keep the knees open, bring the palms to either side of the pad of the circle, reach the arms up to the ceiling, and then slide your feet just a little further away and bring those knees up just a little bit. So you have a diamond shape.

I even like to lift my heels here. But I'm aware of my alignment, especially in my pelvis. Take a breath and press those palms together, and then curl up, think of reaching this circle right between your thighs towards your pelvis as you curl over the ribs, inhale lowering the head down arms up. Exale curling back into our crunch, ribs draw together, palms press together. One more time, inhale back, exhale to curl forward and up.

Hold it here, breathe in. Exhale twist to that right thigh as you exhale a little deeper twist with this diamond shape of the legs, inhale center, lift and twist to that left thigh, trying to keep that pelvis really square. So as we twist over the right ribs, we don't lift the left hip. Inhale center, like you have a seat belt right across your hip bones, one more each side center, lift and twist to the right, inhale center, up and over to the left. Come back to center, curl higher at center, pull that belly down, release the head down, arms up, and those knees draw together.

Fill your shoulder blades anchored down into the mat, your palms pressed together. Take a breath in. Pull that belly down to float those legs up to table top. From here, right leg extends forward arms float back, feel linked through fingertips and right toes, and then sink the belly down, bend the knee and reach the arms over the chest. Left leg long and low hovering off the floor.

Big deep breath in, exhale ribs draw together, belly pulls deeper to them at legs fine table top. Again, right leg and arms back, exhale center. Left in arms reach and center one more time each side, inhale me lengthen, exhale to center, inhale to stretch, exhale center, and hold. Draw the knees into the chest. Let the circle rest on your shins. Pull those knees in close.

Take a moment to release in the front of the hips and the low back. And then while we're here, we'll thread this circle over our feet. So it's coming to the outside of the ankles. I like to really think of bringing it just above my ankle bone so it's not on a bone and then actively pressing it out to engage outer thighs and outer glutes. Me's been back to tabletop knees over the hips, low belly supporting our spine, arms to the ceiling.

Let's flex through the feet, tear that ring a little wider, breathe in to prepare. So curl up to the tips of the shoulder blades, palms press down to hover off the mat by the sides. This time as the head lowers down arms reach up, legs extend long in a diagonal inhale, press through your heels, tail the ring a lot, tear the ring wider, exhale curl over your ribs as you pull those knees a little closer towards your chest. Inhale, feel length through fingertips, length through the heels. Accel ribs draw together as the legs press out.

Really working in opposition here with the whole body, inhale. And exhale once more inhale. Curl up, hold the lift of the chest, extend your legs long, start pumping those arms, inhale through the nose for five, and exhale out to three four five inhale. And exhale. Tear that ring a little wider. Maybe lower the legs a little further, working deeper into the low belly.

Pubic bone to sacrum, navel to spine for more breaths in and exhale out three and out. Last two. Lengthen long through the legs deep and further into your core, exhale out to three, four, five, stay hold and reach point through your toes, lower your palms, lower your head, toes to the ceiling. Deep breath in, roll over as you exhale, keep tearing the legs apart, feel outer thighs engaged, legs over the chest, take a breath in, keep those toes pointed, lengthen the crown of the head back, press into your palms roll down through your spine, feel that elongation all the way out through the tail, legs lower to your point of control, still working deep into that low belly, legs float up inhale, roll over as you exhale. Scooping through the waist.

Tear the ring a little wider, press into the outer thighs, rolling back down with control, bone by bone, taking your time, that beautiful massage for the back twice more legs lift. Pull the belly down to scoop and curl those legs over, inhale to stay, exhale to roll down, chest away from the chin, upper back, middle back, low back, legs lower to hover off the mat last time, inhale exhale roll over. Deep breathe in at the top pressing those legs out squeezing the seat tight. And exhale to slowly roll down. Chest away from the chin, upper back, middle back, pull the belly deeper, low back, legs lower to your point of control. Right away, draw them into the chest, take the ring off the ankles, hug them in, circle on the shins, You can hold on tight here to really pull the knees in towards you.

From here, deep breath in, gentle rock back. See if you can rock up and find your balance, toes, maybe hover, circle on the shins, pull the elbows wide, pull the forehead to the knees. We'll take one rolling like a ball here. Head never touches the floor. Chins stays tucked in, heel back.

XL up, find your balance and stay. Lift your heart. Reach your arms on a diagonal. Lift the legs to tabletop. Breathe in. Exhale feel the belly contract as you curl back into that tight ball.

We do it again, inhale back, exhale up, inhale lengthen arms forward, legs to table, exhale pull the belly in to draw the knees into the nose. Again, inhale, and exhale. Maybe this time legs shift all the way long on a diagonal to teaser. Belly pulls in knees draw in circle titions last time, take it back. Exale, rock it up, lengthen legs and arms long.

If you can, hold on to the knees. If you need, take a deep breath where you are slowly lower to the tips of the shoulder blades in four. Pull that waistline back in in three, squeeze palms and inner thighs together, two. We find our hovers stay lifted with the chest, legs parallel, right knee in underneath the ring, left leg lowers to eye level, deep breath, and seeding curl a little higher, exhale we switch single leg stretch right knee and inhale, left knee and So keep reaching those arms forward, curling higher over the ribs, palms pressing into the ring. For a little added challenge, maybe arms start to float up, stay lifted with the chest, maybe arms start to float back by the ears you're here for four.

Three, two, and one, pull both knees all the way in, circle on the shins, head releases back and down. Slide the legs out long on the mat in front of you, reach those arms long overhead behind, flex through the heels, press into the palms, inhale arms to the ceiling, exhale, use the breath and belly to round and roll up for our full roll up. Bell keeps scooping back fingertips and heels keep reaching forward really round over the thighs like you're draping and keep over your shoulder blades. Keep pressing those palms together as you inhale, round and contract back on the exhale shoulder soften away from the ears, drawing the ribs and the palms into the midline. Keep scooping out through that waist lengthening head and arms all the way back once more inhale arms up, exhale round and roll up.

From here, lifting all the way tall at the top. We're gonna take the circle and turn it. So one side of the pad is down towards the middle of the mat. Left foot comes inside, really pressing kind of just above ankle and calf. Right leg comes on top. We're turned out in a kind of fifth position here, hips mid mat, point your toes forward, reach your fingertips forward, gently press down into that ring as you inhale.

Begin to roll back down as you exhale squeezing inner thighs together, pulling that waistline back in and taking our time to release head down, palms down, actively press that left leg down into the mat. So make sure you can really secure it here and secure across the hips and pelvis. From there, right leg reaches straight up to the ceiling, keep pressing left leg down into the mat, take a breath in to prepare. Right leg circles across down out, pull the belly deeper, press the palms into the floor to lift the leg high at the top for four. Axcel using that low waistline lengthen to left for three, around and up. Two and up. One more. We circle, lengthen and hold, inhale, reverses you exhale out down and across keeping our external rotation here opening up through the hips stabilizing across the pelvis for three.

Belly keeps pulling down beneath that waistband, two. One more circle. Lift and hold. Lower that right leg back down over the top of that pad. Squeeze your inner thighs together. Reach the arms to the ceiling as you inhale.

Think of pressing the right side down as you curl up over the ribs exhale, everything draws further towards the floor. Releasing the ring head down arms up, inhale, curl up, reaching through fingers and toes, squeeze tighten those inner thighs twice more inhale back. Axial squeeze as you curl up once more inhale, curl up, squeeze and stay. Take a breath here. Use the belly, exhale to roll all the way forward forward, forward, reach the fingers and the toes, and then sit up tall at the top.

We'll transition to our other side. So make sure that leg is through the ring since we definitely change our alignment a little as we roll down. Right? Our legs start to slide sometimes. That's why we sometimes lose our pants during the roll up or end up with the head off the mat. Right away, I think of pressing down to stabilize as much as you can, round through your spine, give it a squeeze on the inhale, start to roll back on the exhale, toes and fingertips reaching forward, belly button drawing back, keep pressing that left leg down, pressing your right leg down, your shoulders down, and then releasing to the floor with control, left leg to the sky, take a breath in to prepare. Left leg circles across down out, stabilize across those hip bones for four gazing up, chin lifted away from the chest, beautiful posture here even as we're laying on the mat.

Inhale, exhale circle for two. Left last time, circle, lift and hold, breathe and exhale reverse out down and across. Belly pulls deeper as toes lift higher for four and up three. Lengthen and lift last two. Last one, hold at the top inhale, exhale lower that left leg down to the top of the circle, give it a squeeze, feel inner thighs, reconnect, low belly connect as those arms reach up. We inhale to prepare, exhale squeeze as you crunch over the ribs, drawing those legs tight, inhale head down, arms up, left leg up, exhale leg squeeze into the ring.

Her ribs knit together, fingertips reaching forward for two. And up. One more time. Inhale back. Accel curl to hold right here.

Take a breath where you are. Pull that waistline in, squeeze in our thighs round and roll up up up up, keep rounding through the spine, and then sit up tall at the top. We'll take that ring out. And then separate the legs, mat width here for a little spine stretch. The circle will stay between the legs, same facing one pad on the mat, both palms on the top, shoulders away from the ears, heels flexing forward, really find your sit bones, root through the waist, and lift through the abdominals, take a breath in, press those palms down, and then round chin over the chest, belly scoops back. I like to think of squeezing my glutes underneath me as my fingertips reach forward.

That circle can take a slight little diagonal shift. Press the palms down into the ring as you lengthen up taller through the spine, feeling those shoulder blades draw away from the ears inhale, round and reach up and forward, drawing back through the waist, two more times, feeling a greater lifted sensation. Think ribs away from the hips, crown of the head to the sky, exhale chin over the chest, belly draws back fingertips, and heels reach forward. Once more, beautiful tall seat at the top inhale. Exhale round and curl.

From there, lifting all the way back tall at the top, take the circle between your palms, little bend of those knees, keeping them about hip distance apart. Palms press inward, inhale, and exhale begin to round back. This time, we'll pause halfway feeling a little deeper scoop through the waist, now that we're a little more warm through our core. Palms pressed together inhale, little twist to the right on the exhale. So more spinal rotation here, inhale center, exhale twist to the left, going back in that left oblique finding center, and then twisting from between the bottom rib and top hip, exhale left.

Palms, keep pressing inward. Belly keeps pulling back last time center and left, finding center to stay in hold, and then exhale once again, taking our time to lower all the way to the mat with control head releases down, arms reach up, and then we pull those knees into the chest. Give them a squeeze close towards you. And then this time we'll place the circle between our ankles. Drawing those inner thighs together, we've worked them already, so still high in the adductors squeeze the legs tight, press the palms down to the floor, gazes up. We're starting with our corkscrew.

So squeeze in to begin on the inhale, small circle to the right, down, hips stay anchored, take it left, pull the belly in to float the toes back up. Squeeze at the top inhale, leg circle to the left and down around heat pressing palms into the mat toes reach up. Again, like that squeeze inhale, exhale circle right down and around. Think low belly pulls down to reach those legs up. Squeeze inner thighs together and circle left down and around. Now hold the legs high at the top option to always take a little bend of those knees. From here, we think about that pelvic tuck we started class with.

So squeeze the ring as you inhale. Think low belly pulls down so much that we curl the hips to hover. The toes reach straight up to the ceiling versus back overhead. It's not a big movement. You can see how small it is. Those hips release long on the inhale, I'm drawing my ribs together.

I'm pulling my belly button down so much that I feel that low cord do the work. If your palms are pressing into the mat, you get to work those triceps as well. Release the hips, inhale, squeeze the ring scoop out through the waist, reach your toes to the sky. Keep really drawing those legs into the ring one more time. Inhale, low belly pulls down to reach those toes up, up, up, up, small pelvic tuck from the core, adding into our little bit bigger corkscrew, corkscrew too. Palms open to the sides of your mat in a low v, legs start to circle to the right, left hip might lift a little bit, sweep those legs down towards the floor over to the left, straight back to the ceiling, little pelvic tuck from the core at the top. Again, those legs do not go overhead. Lights go left. We sweep them down around to the right.

Squeeze the ring. Pull the belly down. Toast straight up coming from the low belly again. Take it a little bit wider if you can to the right. Down, left toes to the sky last time, left, down to the right, squeeze boost, release the hips, either bend the knees to tabletop or lower them to 45 and hold.

Arms to the ceiling, legs squeeze into the ring. Take a breath in. You can do it in over the chest. We roll up to find our teaser. Pull the waistline in.

Keep squeezing that circle. Lift through the chest in the heart. Either knees bent holding on behind hamstrings, legs straight. Hold on behind your calves or ankles. Draw your elbows wide. Tuck your chin over your chest gaze between your thighs.

We have our open leg rocker. Squeeze that ring. Inhale rock back. Chins stays tucked press legs in the hands, hands into the legs, nail that landing at the top. And he'll take it back, finding that moment of balance, squeeze the circle, exhale rock up.

Two more times. And he'll back. Squeeze and lift. Once more inhale back. Squeeze, lift and stay. Legg squeeze tight.

Chest and heart lift. Arms lift. Take a deep breath in. Can you squeeze the circle a little bit tighter? Pull your belly a little deeper. Reach for the ring.

Take it out and let those legs rest down. Whoo. Love a good teaser series mid class. Alright. From here, we're gonna spin on around. Work into a little bit of work on our hands and our knees starting with the circle underneath the left palm, fingertips forward, right hand underneath the shoulder, left hand underneath the shoulder. And those elbows pulling in tight to the waist.

So my left palm is onto the ring. My opposite leg extends back. I'm thinking square hips square shoulders pointed through that right toe. As I press my left palm down into the circle, I lift my right leg a little higher to the ceiling. And then resist the ring as the leg lowers just an inch or two. Keep gaze down, right palm, and left shin pressing into the floor.

So we're working the whole body the whole time. Three more press and lift. Resist the ring and lower. Two. Belly keeps drawing up to support the back.

One more time. Press and lift. Hold it here. Press that palm down. That left tricep is working. Take a breath in. Right knee towards the nose, rounding contract, keep pressing left palm into the circle. Watch it shake.

Sholders away from the ears, toes reach back, crown of the head forward, inhale. We're still pressing that palm down. Can you make an oval shape and hold it? Inhale lengthen through head and toes, exhale knee up and into the nose. Two more times, stretch it long, curl up and then keep pressing down, down, down.

Once more. And he'll find the length. Pull the belly in. Draw the knee in. Reach the leg back. Keep the leg lifted.

We have a tricep push up. Right elbow bends. Keep pressing left palm into the circle. Press down into the circle, down into the right palm for four, and up. Think of moving in one long line from crown of the head to the right toes three, and lift. Can you squeeze your glutes a little tighter, lift a little higher in that low belly beneath that waistband too?

One more time. Take it down. Feel those arms working. Press both of them further towards the floor. Whoo, release the knee. Sit all the way back.

Reach your arms long. Allow your chest to release for a moment. Take a breath where you are. Ax y'all let it go. We'll come right up for our second side.

Right palm on that ring. Ring is vertical. Left palm on the mat, hug those elbows in, pull the shoulders away from your ears. Zip up tight through the waist as you float that left leg back. Right palm presses down. Left leg lifts on the inhale.

Resisting of lowering the leg just about to hip height releasing that ring to a circle as you exhale. Press down, create an oval, press, press, press the Earth away, zip up through the waist, resist working both directions for a three. Driving the ribs a little tighter, two. Squeezing those glutes a little tighter working both sides one more time, press and resist. This time, we press to hold.

Right palm keeps pressing into the ring the whole time, inhale to lengthen, exhale round and contract the knee to nose, collar bones, hip bones square to the floor try not to twist here. Keep pulling the shoulders away from the ears. Think inner elbow point pointing forward, elbow crease, I should say, elbow points are pointing back, and it's gonna help our alignment for our wrists and our shoulder joints, exhale to curl, inhale to stretch. Last two, and reach. One more time. We pull the waistline up.

We press the circle in the mat away, lengthen out long through the head, long through the toes from here, left elbow bends. Keep pressing that right palm into the ring, especially as you exhale and press the mat away. In how we lower exhale we left squeeze the glutes tight to keep those hips square for three, and up two, and lift. One smart inhale. And exhale.

Rest that knee down. Reach the circle on the arms long. And once again, we'll take a moment in a child's pose. Feel those arms lengthening out softening through the tricep biceps. I know I feel mine. Let it go for a moment.

And then crawl those hands back up and in. We'll move into a little bit of side lying leg work here. So I will face you lying on my left side, bringing the circle back to that vertical spot here. I'm going to bring my left forearm, really important we're on our forearm on the mat, my left leg through the ring, slightly in front of the body. So I like to think left elbow, hips, and spine. Lined up against the back edge of the mat, and then my right leg will go on top of the circle, and then flex those heels forward.

Pull the shoulders down and zip up tight through the waist. From here, right hand can stay on the mat. For support here, it could always come to the hip. Or maybe even behind the head. Start with a simple squeeze into the ring and release it up.

Squeezing down and together, pulling up in that bottom way so we don't sink into that shoulder, really press them out away. Three and lift. Two, and lift one more inhale, exhale point through the toes, hover the top leg. We've created our rainbow taking that top leg forward and down to the mat, and then forward and back to the mat. Now, again, as you move through this, work on stabilizing from the bottom oblique, the core, that left shoulder, inhale, and exhale one more time forward. And back.

Bring the top leg on top and then thread it through the ring so we're tearing the circle apart. One more exercise here for those outer legs. Left forearm stays down. Reach your right arm towards your toes. Think long diagonal here.

Start to shift back onto your left hip, start to press that right leg up, tear the ring apart. We tease or twist those legs up. You're gonna end up off your mat. That's okay. Reach fingers and toes high in the diagonal. Start to lower that left leg back down, square off through your hips, keep tearing the ring apart, reach the arm by the ear overhead again, deep breath in, pull the belly in, tear the ring wide, reach for your toes.

Take it down. Reach it long two more times, inhale. XL this time, can you press your left palm down, maybe come up onto the right hand, left hand, lower down to the forearm? Back overhead last time, one more little challenge, inhale exhale, right arm reaches, maybe left arm reaches, find it, hold it, bring the hand down, the forearm down, the legs down. And release.

Ben those knees in, we'll go right over to our second side. That circle, again, front edge of the mat, right leg this time inside, flex through the heel, left leg on top, right forearm towards that back edge of the mat, and hips towards the back edge of the mat, focusing on that beautiful long squareness through the body, through the shoulders, and the hips. Pull the shoulders down, squeeze into the ring, inhale. And exhale. One leg right on top of the other, staying lifted in that bottom oblique. Deep breathe in. We squeeze.

Deep breathe out. We resist. Squeezing in a little tighter. Really feeling that connection low in the belly once more squeeze and resist point through the toes, hover that top leg, take it forward and down, inhale, and up and back as you exhale. Think of an even frame that you're making with that top leg around the circle. So if you're choosing maybe an inch or two width frame between leg and ring, it's circling versus too far forward or too far back, lifting the waist.

Last time inhale, really good control and work for that outer glute. Like comes up, leg extends through, pressing up and out, pulling that belly in. Start to reach that arm overhead, pull the shoulders down, press into that right forearm. We shift back, think of your teaser twist, right hip stays rooted, tear the ring wide, reach fingertips, and toes on the diagonal. Keep tearing that ring apart, start to shift back over, legs stack over one another.

That circle stays taut to the outside the whole time inhale, exhale scoop through the waist. Find your reach. Maybe this is all you do today, and that is okay. It's challenging enough. Yeah. Don't let those legs release at the bottom.

Keep them taut. Inhale exhale this time. Maybe you press up onto the right palm, lowering down to the forearm, work with control from the core, from the obliques, from the legs, from the arm, full body, last time inhale, exhale, come up onto the palm, reach for the toes if you can, take a breath in, tear the ring wide, lift your heart up, right hand down, right forearm down, sweep it over with control. Take that circle off, bring your legs back in. That is it for today.

A nice fun, quick circle class, always working the whole body. I hope you had some fun. See you next time.