Knee Safe Mat Class

Hi. I'm Gia, and today we're gonna do a mat class using the magic circle. It's gonna be a knee safe class, so we're not gonna be on your knees or anything if you have sensitive knees, and we're choosing the magic circle to give it a little bit more intensity. So you're gonna start on your back. And have the circle between your thighs. You wanna make sure it's not right between your knees and that, there's like some nerve endings there.

You wanna make sure you're not pushing against those. And then we're gonna have your feet on the mat. Hip distance apart parallel. Arms just down by your sides. Take a deep inhale with the circle released.

And then as you exhale, you're just gonna squeeze the circle, pull your naval into your spine. Inhale release the circle. Agales you squeeze. And he'll release. Try to keep your upper body relaxed.

Just think of everything firing between your inner thighs and your abdominals pulling into that midline. And he'll release. Ags, he'll squeeze. Two more times. Inhale, open. Agceale squeeze trying to keep your pelvis neutral. Nothing's moving.

Last one. And then squeeze. Now you're just gonna find a gentle squeeze so you're not squeezing as hard as you can, but you have some pressure on the circle. Feed are still where they are. You're gonna take a deep inhale.

As you exhale, it's gonna tilt your pelvis under. And he'll release. A exhale, imprint your spine as you tilt your pelvis. The circle's not moving. Again, just a gentle pressure, not as much as you can go. Inhale releases pelvis, exhale as you tilt under.

As you're tilting under, keep your shoulders where they are. You're not letting them roll or creep up by your ears, inhale release. Ags tails your pelvis under. Just warming up your spine, warming up your legs, warming up your abdominals. Come back to neutral, and then we're gonna bring your, release your circle as you inhale. X, I'll just find that gentle squeeze again. Now from here, it's gonna bring your legs up to tabletop.

And then we're gonna lower them back down, keeping your pelvis neutral. Inhale lifting up. So just a double toe tap, exhale as you lower. And lifting up, try not to arch the back as you lower the legs. If you don't have to touch the mat, just go where you can control it. Again, no tension in the upper body or the shoulders, or the neck.

Or do do two more like this, lifting the legs up, exhales you lower. Last one, keeping the back of the ribcage down on the mat. I'm gonna bring your legs up and hold. Keep that tabletop position. Hands are gonna go behind your head, one hand on top of the other, elbows are wide, take a deep inhale here.

As you exhale, keep your legs still, just curl your head and chest up. And then lower your chest back down, and then lifting back up. And lower back down. Think of pulling your naval in towards your spine, curling up Try not to push your head forward though, so you wanna keep your neck in line with the rest of your spine. So even though your hands are behind your head, that's more for support, you're not pushing your head with your hands.

And lifting up. Again, have a nice gentle pressure in the circle, not as hard as you can. We don't wanna, overdo it on your inner thighs. Two more. Last one.

And then lower down, lower your feet down. Just rock your knees side to side. Keep your hands where they are though. We're gonna go back into a chest with chest lift with rotation. So when you're ready, bring your legs back up to tabletop, find your gentle pressure on your circle, inhale here. As you exhale, you're gonna curl up, rotate to one leg, and then lower back down.

And then rotate to the other side. And lower back down. I think of bringing your rib cage over to that opposite leg, so it's not just your elbow, lower. Both shoulders are off the mat as you rotate. Inhale lower, exhale to lift, working into your obliques.

So this class is full of body and lower. Just Again, knees safe so you're not gonna do anything that bothers your knees if you happen to have sensitive knees. Last one. And lower. Lower your feet down. Bring them a little bit further away from you. Arms are gonna come up to the ceiling.

Take a deep inhale. As you exhale squeeze the circle, you're gonna roll all the way up. Grab your legs if you need to if you need assistance. Sit all the way up. You're gonna adjust your feet forward out a little more if you need to, inhale at the top, exhale squeeze circle.

Roll down. All the weight to your shoulders. Open as you inhale, exhale squeeze a circle, roll all the way up. Try to keep your feet flat on the mat, lengthen your spine at the top, release a circle, and then squeeze as you roll it down. All the way one button at a time.

I exhale as you squeeze and roll up. Try not to tighten or tense in the shoulders as you're rolling up. And then squeeze and roll down again. Use your hands on your legs if you need assistance. We're still kind of warming up and then rolling up squeeze.

Well, lengthen at the top. Inhale, exhale squeeze and roll down. Two more. Squeeze the roll up and lift and roll back. We're gonna do one more. And then squeeze and roll up. And we're gonna stay up.

We're gonna switch your circles to your hands. So we're gonna go into spine stretch. So you're gonna have your feet as wide as your mat, feet, or flex, You're gonna hold the circle between your hands, and you're gonna take a deep inhale here. As you exhale, you're just gonna round forward, squeeze the circle, reach your head between your arms. Inhale, roll all the way up, lengthen your spine, Ag exhale as you round forward, reach your head between the circle.

Toast are pulling back. Roll all the way up, lengthen. And squeeze the circles just slightly as you round forward, pull your waist back. Roll all the way up. Two more. Pulling those abs in as you round forward.

Reach your head between your arms and roll all the way up. Last one, we're gonna change it after this one. And then roll all the way up. Now you're gonna round forward and hold. Keep pulling the toes back.

From here, you're gonna lengthen your spine from your tailbone all the way up to the top of your head. Arms come with you. And then you're gonna round your, round your spine, and then roll all the way up lengthen at the top. You're gonna round forward. Lengthen your spine, working the back extensors, and then round, and roll yourself up, lengthen at the top.

Keep a nice gentle pressure on that circle. Lengthen the spine and then round and roll up. We're gonna do one more and then round forward. We'll lengthen hold here. The little squeezes for eight, seven, six. Keep lengthening the spine. Four, three, two, one, and round, and roll up. Relax your shoulders, relax your arms.

Just roll your shoulders out. Roll the other way. We're gonna go into saw. So hands are gonna reach forward again. Gentle pressure on the circle, not as hard as you can go.

Flex your feet. You're gonna twist to one leg and think of reaching your head through the circle as you round forward. Pull your waist back and then come all the way up and twist the other side. Round forward. Try to keep your hips stable so you're not rotating the hips at all. Just from the waist around. And then twist and reach forward, roll up, and twist. Think of the top of the head reaching through the circle and roll up and twist and round and thumb up twist and round and up.

Last one each side and round. And up. Twist and round. Now we're gonna change your circles, but, around your ankles again. So I'm gonna have them around my feet, actually. You're gonna have your feet hip distance apart.

Think of pushing the circle out this time instead of pulling it in. Keep your feet flexed. We're gonna go into another roll up, just changing the position. So arms are gonna reach forward. Keep squeezing out with that circle.

You're gonna round. Pull your waist back. Roll all the way down to your head, and then roll all the way up. Keep pushing those heels into the mat. This time around forward to reach and then roll back all the way down.

I exhale as you roll up. It should be a little bit easier now that we're a little bit warmer. Just articulating through the spine. All the way down, and then exhale as you roll up, shoulders stay connected, try to roll through the spine, pull your waist back. And reach forward.

One more full roll up. And then roll up. Then you're gonna take the circle out. You're gonna roll down. This time, we're gonna put the circle between your ankles.

So you're gonna have the circle right between your ankles. Let's point the toes. Arms are gonna be down by your side. Make sure your legs are parallel. We're gonna go into a corkscrew.

So squeeze the circle just slightly again, not as hard as you can. Pull into your abdominals, so you're just gonna bring your legs over to one side down and around, and then back up to the top. Another direction. Over down and around and up and over down and around and up. Pull into abdominals.

Try not to let the shoulders come off the mat one more each direction down and around and up last one. And then bend your legs. We're gonna bring this circle back between your knees or your thighs, I should say. This time, you're gonna bring your feet close to you. So I like to be able to reach my heels with my fingertips.

Make sure your legs are hip distance apart, arms just down by your side, parallel feet. We're just gonna squeeze a circle. From here, you're gonna tilt your pelvis under and then continue to roll all the way up to a bridge. Trying to find a straight line from your shoulders to your knees, inhale as you open the circle, exhale as you squeeze, and then roll your spine back down one bone at a time. Once your pelvis is all the way down, open as you inhale, exhale squeeze, roll up, you're squeezing as hard as you can for this one, inhale at the top open the circle, exhale squeeze, and roll down. There's a lot of inner thigh in this class.

Pelvis is down, open inhale, exhale. Try to get all five toes on the mat of each foot. Reach your knees over your toes. Try the length in the front of your body. Open and squeeze the roll down.

Two two more. Open squeeze roll up. And then open and squeeze roll down. One more open and squeeze to roll up and open and squeeze to roll down. Now we're gonna add on to our bridge.

So another open as you inhale, exhale squeeze roll all the way up from here. Keep that nice squeeze on the circle. You're just gonna lower your hips an inch and then lift up an inch. A little pulse lower and it's try not to let the circle go. Keep that same pressure the whole time and up. Keep pushing into your arms, opening your chest, and lift two more.

And then you're gonna roll down one bone at a time. Inhale as you open the circle, exhale as you squeeze, roll all the way up. From here, keep your hips where they are. Just gonna open the circle and close. Open and close.

And reaching the knees over the toes, finding length. Eyes are right up the ceiling. Keep your chin off your chest. Let's do two more. Last one.

Squeeze or enroll down one bone at a time. And then take the circle out for a second. Just rock side to side. And then from here, when straighten your legs, flex your feet, the same legs glued together. Arms are gonna your hands are gonna hold the circle.

Squeeze just as much as you can. Flect your feet. You're gonna roll up with a roll up transition, reach your head between the circle, and then roll down. Think of the top of your head reaching forward until you're all the way down. So you're gonna roll up, squeeze those legs together.

They should build your inner thighs to be nice and engaged now. After all that squeezing in the circle, and then roll down. Pull your waist back. Try to keep your shoulders away from ears. Let's do four more. All five toes coming back on each foot.

This should be the easiest roll up out of the three sets that we've done in this class. And three more. And reach and roll. Last two, really push those heels into the mat. Pull the waist back.

And reach forward and roll back and do one more roll up to get you all the way up. And then we're gonna stay seated. So we're gonna sit with your legs in a little diamond. So you don't want it too close into you. I have it a little bit out.

So I have my feet off the mat and then my I'm sitting at the back of the mat. So you're gonna bring your hands forward, fingers reaching long. You're gonna squeeze that circle just slightly, and then you're just gonna rotate one direction, and then come back to center. So think of that circle thing right in front of your chest the whole time. And then your sits bones stay anchored down.

So you're not moving your hips at all. Rotate to one side, and then back to center. And rotate coming from your waist and rotate and center. Rotate and center lengthening your spine as you rotate. So you're like a barbershop pole kind of spiraling up.

One more each direction. Last one. Now from here, you're gonna put the circle down. We're gonna go into a side bend. So you're gonna have your hands behind your head. You're gonna lift up, keep those six bones down as you bend over to one side.

Come all the way up, and then bend over to the other side. Try not to rotate it all this time. So one elbows up, one elbows down, no rotation up, and then make sure your ribs are connected so you're not thrusting them forward. They're on your back. And over to one side. Again, not letting one sits bone lift up.

And over and up. One more each side like this. And then we'll stretch it out and over. Now you're gonna go to the first side and hold, bring the bottom hand down to the mat and reach that top arm arm out. And lengthen that side.

If you wanna rotate toward the floor, you can. You can even bring that opposite hand down. From here, come back to that side bend. Bring the top hand behind your head, bring the bottom hand behind your head, and then use your obliques to lift you back up. You're gonna go to the second side over, bottom hand down, and then reach into that side bench, lengthen the side of your body. You can rotate if you'd like.

Bring the top hand down. Breathe into your back. From here, come back to your side bend. Top hand behind your head. Bottom hand behind your head and then use your obliques to lift you up.

Hands are gonna go down to your ankles and then she gonna round forward into a little forward fold. Relax your spine. Relax your shoulders. Relax your neck. And then roll up one bone at a time.

Sleep nice and tall. You can just rest your hands on your knees. Take a deep inhale and exhale one more time. Inhale. And exhale release it all out. And I hope you enjoyed that class and that you felt your inner thighs especially, but your full body working.

And I'll see you in the next one. Bye.