Strength Challenge Mat

Hi. I'm Gia, and today we're gonna do an intermediate straightforward math class, and we're just gonna move and flow. So we're gonna start on your back and lie down arms down by your side, feet, hip distance apart. We're just gonna take a few grounding breaths to start. Sigity, inhale through your nose, and exhale out through your mouth. Again, inhale through your nose.

And exhale out through your mouth. One more time, fill up your lungs, and release all the air. One at a time, bring your legs up to tabletop. Fill your pelvis heavy into the mat, legs glued together, arms up to the ceiling. You can reach your toes long, inhale with the arms up, exhale push your arms down, curl your head and shoulders up, and then lower back down as you inhale.

Just warming up your body, exhale as you push down curl up, and then lower back down. Two more times curling up, and then lower back down. Last one you're gonna curl up and hold, stretch your legs out to a high diagonal or where you can hold it and pump your arms for the hundreds so you'll inhale two three four five exhale two three four five inhale. And exhale. Inhale squeeze your legs together, exhale think of even squeezing your glutes.

Inhale two three four five. Exhale two three four five keep your chest lifted. Exhale two three four five. Lower your legs a little bit if you can. And exhale two three four five. Inhale.

And exhale. Inhale. Keep pulling the navel in toward the spine. Inhale two, three, four, five, exhale two, three, four, five, curl up a little higher. And then pull your knees into your chest rest your head, rock side to side, and then we'll stretch your legs out on the mat.

Lakes are long, glued together, flex your feet, push your heels into the mat. Arms come up to the ceiling, take a deep inhale with the arms up. Exale pusher, arms down, curl your head and shoulders up, roll forward, and roll up and reach towards your toes. Inhale here. Xhale as you roll back, think of pulling your waist toward the mat one bone at a time. All the way down.

Inhale, exhale, push down with your arms, curl your head and shoulders up. Roll all the way up and keep pushing your heels into the mat. Reach forward towards your toes. Inhale, exhale pull your waist back. Try to keep your shoulders away from your ears as you're rolling.

Do that three more times. Really squeeze your legs together. Try to make one long line as you roll up. Inhale, exhale as you roll back. Again, relaxing the neck and shoulders, all that tension goes into your center, two more pushing down, curling up, roll up, reach forward.

Try to reach your head between your arms. Inhale, exhale roll the back. We're gonna do one more. And articulating through your spine as you roll up. And reach And then rolling back.

Squeeze your legs together. We hug that midline. This time, bring your arms down by your sides. Bring your legs up to the ceiling. We're gonna go into roll over.

So from here, you're just gonna bring your legs up and over. You're lifting your spine off the mat. Open your legs, flex your feet, and then you're gonna roll down one bone at a time until you reach your legs all the way out to your high diagonal. Laced together, point your toes, rolling back up, lifting your spine up pushing into the mat with your arms, open your legs to a v, flex your feet, and then roll your spine down. Try to keep my legs parallel to the floor until I get my pelvis all the way down. Lakes reach out to your diagonal, legs together, point your toes as you roll up and over. Open to a v. Flex your feet.

Reach out through your heels as you roll your spine down. Try to lengthen the backs of the legs. Lakes glued together as you get to your high diagonal point your toes or in reverse. So you open to your v, keep your toes pointed, roll up and over. All the way up. Lakes together, flex your feet, and then keep your legs together as you roll down trying to keep my arms long, really push into the mat, controlling it one bone at a time, back to your diagonal point your toes, open to a v, up and over, lifting your spine up, legs parallel to the floor, Links together, flex, reach up through your heels as you hug your midline, rolling down, try not to tense in your shoulders or your neck. Back to your diagonal point open and reach up and over with the legs, lifting your spine up, legs parallel to the floor, legs together. Try to keep your eyes on the ceiling.

Try not to crunch your neck or bring your chin to your chest. You wanna keep the space long. Up and over. Now we're gonna keep one leg up, lower the other leg down. So the leg that's up, you're gonna point that foot, turn your leg out slightly. The leg that's down, you're gonna flex that foot and reach that heel into the mat.

We're gonna go into our leg circles. So you're gonna cross your leg over around and up. Stop at the top. Cross over around. Stop at the top.

Over around. Really stand on that bottom leg. Over around. Nothing's moving. Just the legs circling around and reverse.

Open out and around and up. Think of pulling into your abdominals every time you stop and around and up or around and up last one, and then reach that leg all the way down, flex that bottom foot, each side heel into the mat, the other leg's gonna float up to the ceiling. Point that foot, turn it out slightly, and we cross over around and up. Again, the hips are stable. Just the leg is circling around. And the hip, and then pulling into your abdominals to control the pelvis.

Two more, or around, and up one more, and reverse. Open out and around, and up. Out and around. Really stand on that bottom leg. Try not to let it move.

Your hips are nice and quiet. One more, around and up reach at, like, long as you lowered all the way down. Flex both feet, glue your legs together, arms up to the ceiling, inhale here, exhale push down, roll up, roll all the way up to a seated position, interscoop forward, To the front of your mat, we're gonna go into rolling like a ball. So you're gonna have one hand on each ankle, lift your feet up. If that doesn't feel good to you, you can always bring your hands behind your thighs and just make a slightly longer ball. Lift your feet up, find your ball position so you're balancing on your sacrum, elbows are wide.

You're gonna inhale roll back to your shoulders, exhale as you roll all the way up, find your balance. Inhale roll back, exhale as you roll up, find your balance. Try not to roll on your neck, just to your shoulders and up, inhale roll back, exhale to roll up. Just get a nice massage on your spine, find your balance at the top, two more. And up class one.

Find your balance hold. Pull your abs a little deeper and then bring your feet down. Scoop back to the center of your mat. And then from here, leg straight, arms out, sitting up tall, flex your feet, you're gonna roll back down. And then we're gonna go into the series of five. So we're gonna start with single leg stretch.

You're gonna have opposite hand on your knee, same hand on your ankle, lift the other leg up to a high diagonal, curl your head and shoulders up, elbows are wide. You're gonna inhale, switch, inhale, switch exhale, and exhale. Keep switching the legs, inhale, exhale, exhale. Elvis are wide, inhale, exhale, exhale last one. Keep curling the head and shoulders up, and exhale, exhale both knees into your chest. Lower back down.

Take a breath. As you exhale curl back up elbows are wide still, for double leg stretch. So you're gonna inhale stretch your arms and legs out away from each other, exhale circle your arms, hug your knees into your chest, curl a little higher. Inhale keep your chest lifted as you reach your arms and legs out. Circle your arms, hug your knees into your chest nice and slow, controlled.

Inhale reaching out. Exhale circle. Hug it in. Two more. Last one, reaching long. Try to find that length, circle, hug your knees in, curl a little higher, lower back down.

Take a deep inhale, and exhale curl back up. For straight leg, single leg. So you're gonna grab one ankle, or you're gonna have behind hold behind the thigh, curl up as high as you can. You're lowering the other leg. You're gonna inhale, switch inhale, switch exhale, exhale passing right through the center line.

You can even use your arms to help pull you up a little higher in your chest. And inhale, inhale, exhale, exhale lasset, legs are reaching long, and exhale, exhale both knees in, lower back down, take a deep inhale. As you exhale, curl back up, legs up to the ceiling, glue them together, hands behind your head. Elvis are wide. You're gonna inhale as you lower both legs down.

Ex, it'll lift back up. So go where you can control it, inhale lower. Exale lift, try not to arch your back, so you wanna keep that space of them back behind your mat. Behind your back the same the whole time. Nothing's changing in your pelvis.

Two more. And lift last one. And lift up. Hug your knees into your chest. You can turn your head side to side. Keep your neck loose.

You can rock side to side. We have one more. So hands behind your head again. We're gonna curl back up elbows are wide. We're gonna go into crisscross.

So same breathing as before, so you're gonna inhale inhale, switch exhale, exhale. Again, it's nice and slow. So you can really find that rotation in your waist, exhale, exhale. Inhale, inhale, exhale, exhale. Think of the rib cage twisting, inhale, exhale. Exhale, hug your knees in, rock side to side.

I wanna rock up to a seated position. I'm gonna go into spine stretch. So legs are gonna be as wide as your mat, flex your feet, So think of as tall as you can, arms reaching forward, shoulder height, take it to be inhale as you grow a little taller, exhale as you pull your waist back, reach your head forward, and go into your spine stretch. Inhale as you roll all the way up, stacking your spine, exhale as you pull your waist back, reach your head forward, pull your toes back. So you have a nice two way stretch.

Inhale rolling up. So like someone's pulling you from behind and then pulling your arms forward. And then rolling up. And then pulling your waist back as you reach forward, pushing your heels into the mat. Two more rolling all the way up.

Try to keep your shoulders away from your ears as you reach forward into your spine stretch and roll all the way up stack your spine up. Last one. Round. And then roll back up. Armed out to a tee.

You're gonna twist to one side for your saw. You're gonna reach forward towards your baby toe and saw it off for three, two, One, roll all the way up, twist the other side. The waist is twisting as you reach forward for three, two, one, the hip stays still. So nothing shifting. You're just reaching two, three, and up. And rotating from your waist.

Twist and reach for three. Two. One, try to keep flexing the feet. The feet stay anchored into the mat. Three. Two. One, up. And then think about your arms. So as much as you reach that front arm, think of reaching the back arm just as much.

So you get a nice stretch from side to side. Reach two, three, and up. Twist and reach for three. Two, one, one more each side. Twist and reach for three, two, one, and up. Last one, and three, two, one, and up.

Come to center, bring your arms down. You're gonna come to the front of your mat again. I'm gonna go into open leg rocker. So you're gonna hold on to your ankles right in between your legs. If this doesn't work, you can always hold on to the backs of your thighs again.

Find your balance. You're gonna lift your feet up. Round spine and reach one leg up and then lower it back down stretch the other leg out and then lower it back down. Trying to maintain your balance. And lower and reach.

Now both legs are gonna lift. Both legs come up and back down. Try not to change your spine at all. You have a nice c curve. Do two more like this.

Lift And lower one more. You're gonna hold this one up. Keep your hands on your thighs or on your ankles. You're gonna roll back to your shoulders, and then roll back up, find your balance. Two more.

Last one. Find your balance, bring your legs together, re let go reach toward your feet, and then try to keep your feet here as you roll down one moment at a time till you're all the way down on your back. Legg's up to the ceiling, arms down by your side for corkscrew. So pull into your abdominals, you're just gonna reach your legs over to one side, down and around, into a circle, stop at the top. Other direction, over, down and around, make it as big as you can control it. Try not to let the shoulders come off the mat, but you can let the hip come off in your twist.

Back to top and over, down and around, and up one more each direction. And up last one. And then bend your legs, hug your knees into your chest. We're gonna turn over onto your back for swan. So you're gonna lie down. Hands are gonna go a little bit in front of your shoulders. You can even go a little wider.

Lakes can be together, or you can have them hip distance apart, whatever you feel's better for your back. Shoulders down, spine is long, and then you're pushing your pubic bone and your hip bumps into the mat, inhale as you push down into your hands, lift your chest up, just go where you can control it, exhale as you roll down all the way down to your chest. And he'll push down into your hands, lift your chest up, hold, and then roll down. Try to keep the legs reaching long, feet pushing into the mat. Do two more like this lifting up. And then lower back down.

We're gonna add a little rock on the next one. So you're gonna push up and hold. We're gonna keep your hands by your, shoulders. You're just gonna rock down, flip your legs, and come back up catch. So you rock down and catch. Try to keep the legs or the ones pushing your back up or pushing you down and lift. So the legs lift to lower you down.

Two more. Last one. And then lower it down. Find the nice long spine. You can even turn your head to one side.

Just take a little breather. And we're gonna go into single and double a kit. So come on to your elbows. You want your elbows right under your shoulders. You can have your hands parallel and like little fist, or you can hold on to one fist if that feels better for you.

Lakes are gonna come together if they're not already. Pull your abdominals in. Pull your shoulders down and think of reaching your sternum forward. From here, reach your legs back. You're gonna lift both legs up off the mat.

And bend one knee, kick your butt two times, and then reach it back out. Other leg, kick, kick, kick, kick, and reach. Keep pushing down into your arms, lifting your chest, kick, kick, kick, and reach. Try to keep both thighs off the mat as much as you can. Kick kick and reach. Okay. Kick reach. Think of the hip staying stable so you're not rocking side to side as you're kicking.

So if I was looking from above, I shouldn't be able to tell which leg is gonna kick next. And kick, kick, reach, kick, kick, reach two more times. And then both legs down, legs together still. You're gonna turn your head all the way down to one side. Hands behind your head, you're behind your back. Think of your elbows reaching down toward the mat.

Lands are pulled together again, lift both legs off the bat off the mat. You're gonna kick three times. Kick kick, kick, kick, reach your legs back, reach your arms back, lift your chest. Turn your head to the other side. And kick three, two, one, and reach back, lift and lower. K. Three, two, one, try to squeeze your legs together.

Reach and turn kick, two, three, push down. And lift. One more each side, kick, two, three, and reach. Last one, kick, two, three, and reach. Lower all the way down, hands on your side, and then just gonna push back into child's pose. Get nice little stretch and just take a breather.

And then from here, you're gonna roll all the way up. We're gonna sit up nice and tall. We're gonna go into neck pull. So legs are gonna be hip distance apart, flex your feet, sitting up as tall as you can, hands behind your head. You're gonna lift up your spine, do hinge back with a flat back, and then roll down one bone at a time.

Try to keep pushing your heels into the mat. And then from here, keep flexing your feet. You're gonna roll all the way up, and then dive your head forward between your legs, lift your spine up. And then hinge back with a flat back. Try not to let your ribs press forward.

And then once you can't go any further, then you round, pull your waist back and roll down. If you have trouble getting up, you can always reach your arms forward and then bring your hands behind your head. Once you can't once you're diving your head over, lift up hinge, and then pull your waist back, keep pushing your heels into the mat, roll down one bone at a time. Roll all the over, try to keep your elbows as wide as you can, or reach your arms forward if you need. Lift up, hinge back, and then round, roll all the way down.

We're gonna do one more rolling up. And lift up. And then bring your hands down. Wanna go into side kick series. So you're gonna lie down at the back of your mat.

You're gonna have one hand behind your head. The other hand's gonna be right in front of your waist. Your feet are gonna be in front of you at a bit of a diagonal. Push your bottom leg down. Top leg is gonna lift up hip height and make sure your hips and shoulders are stacked. You're gonna kick your leg front two times and then back two times.

We're gonna keep the foot flex the whole time. Just to keep the choreography simple. Just think of reaching out through the back of your leg and through that heel and back. Back front. Back. Back. So nothing's moving but that leg.

Everything else is quiet. Two more sets and back, back and front, front, back, back both legs together. So reaching out through the heel. You're gonna lift your top leg up and lower it down. And top leg up.

And lower. So as I'm lifting that leg up, I even sometimes like to put my top hand on my hip to keep my hip from sinking into my waist. I wanna keep the waist long on both sides. Up and lower. Finding that resistance in both directions, so it's not just falling down. And lift.

Lower last one. Now we're gonna make a circle. So we're gonna go forward, up, and back. And again, really pushing that bottom leg down to help stabilize you, especially as you go to the back. And around. Forward and around. Three and two.

Last one and reversed. Back and around. Again, the hip is stable. You should feel that hip burning if you weren't already. Four more out and around.

Three pulling into your abdominals to help you stay balanced. Last one, Now you're gonna bring your top leg forward. You're gonna either have your whole foot down or you can bring your knee down if that feels better on your knee. If you're holding on if your foot's down, you can hold on to your ankle. The bottom leg is gonna reach in line with your body and you can point that foot. You'll lift the bottom leg up and make sure it's that whole leg, not just a foot lifting.

You don't wanna just circle the foot and lift. You wanna think of lifting your whole thigh off the mat using the upper inner thigh to lift. And up and down. One more. Now you're gonna make a circle.

So you're gonna go forward up and back. Forward up and back. Trying to make as big of a circle as you can without moving the rest of the body. And around two more in this direction. Last one. And reverse.

Back and around. And two. There is still pulling into your abdominals, keeping them nice and active. And think of that foot pushing into the mat of the leg that you're holding. Two more. Last one.

Alright. Lower that leg down, reach the other leg out, and then push yourself up. We're gonna switch to the other side. So again, you're lying at the back of the mat, bottom hands behind your head, Both legs are in front of you, so you're at an angle and your hips and shoulders are stacked. Your top leg is gonna lift up hip height, flex that foot, the bottom foot's pushing down into the mat as you kick the leg forward twice and back twice. Front front, back. Back. Again, pushing out through that heel, trying to keep the leg as long as you can.

So you're not bending the leg, especially as you go to the back. I'm trying to keep my hips stacked one on top together, so nothing else is moving, but my leg back back. We have front front back back two more sets and back back lasset. And then both legs together, top leg is gonna lift up and lower. Again, reaching out through the heel, trying to keep the waist long. You even have a little space underneath you and lift and lower. Lift So the second side, you should feel a little bit sooner because it was already working on the first side.

Up and down last one. Now we make a circle. So we're gonna go front up and back. Front up and around. Good. Making the same size circle each time. Front, up and back.

Nothing's rocking in the hips. Two more. Last one, and reverse. Back and around. Make sure you're breathing, no holding your breath.

Back and around. Trying to keep that length, especially as you get tired. We have four more and we're almost done with this hip. We'll give it a little break as we work the inner thigh and the other leg. So you're gonna bend that top leg.

You can either put your foot down or have your knee all the way down. Hold on to your ankle if you're holding on to your if your foot's down. You're gonna bring that bottom leg in line with your body and point the toes from here, lift the leg up and down. As you're lifting this bottom leg up, try not to collapse in your body. You wanna keep your waist long still. So there's only that leg moving.

Just like before, just the leg up and down lifting the whole leg up, not just the foot, up and around last one, and then big circles. So we go forward up and back. Again, on the circles watch, that is not just your foot. It's that whole leg, think of your femur, moving around in the hip socket, and around two more in this direction. And reverse back and around back and around.

Again, making as big of a circle as you can. I'm trying to make it even each time. We have two more Last one. And then, bring your legs together. Wanna go into a little stretch.

So you can lie on your back. Cross one foot over your opposite knee, and we'll do a figure four stretch. You can rock side to side if that feels good to you. Let's stretch out what we just worked. Let's breathe.

And then when you're ready, you can switch sides. Cross the other foot over. It's gonna rock side to side. And then from here, we're gonna bring both feet down to the mat. Keep them a little bit further away from you.

We're gonna go into teaser. So arms are gonna reach out shoulders down. I'm just gonna roll up one bit at a time. Sit nice and tall, and we're gonna roll just to your shoulder blades. Roll back. And then roll right back up.

Think of pushing your feet into the mat. Squeeze the legs together. Lift your waist back. You roll down just to your shoulders. Roll right back up.

And then roll back down to your shoulders. We're gonna roll up and hold on the next one. Roll up and hold. We're gonna bring one leg up. Keep your legs glued together, so think of the knees staying together.

From here, you're gonna roll down just to your shoulders again. And then roll right back to your foot. Think of pushing your opposite foot into the mat. Left your spine, and then roll back down to your shoulders. And then roll right back up. Squeeze the legs together.

Lift one more on this side. And then roll right back up. Hold. Bring that foot down. Bring the other leg up. Squeeze your legs together and then roll down.

One bone at a time. Just to your shoulder blades and then come right back up. Push your opposite foot down into the mat and then roll it back shoulder stay away from the ears and then roll right back up and lift one more like this, rolling back, and then roll right back up. Hold. Now you can bring both feet down or you can bring both legs up. Bend your legs to tabletop if you need to. Keep your legs where they are. You're gonna roll down way from your legs just to your shoulder blades and then roll right back up into your full teaser.

And then roll back. Try to keep your feet where they are. Rolling down and then roll right back up. One more. Rolling back. And then rolling up.

Hold. Bring your feet down. Roll down one bone at a time. We're gonna give your abs a little break. We're gonna do some bridging.

To bring your feet close to you, you wanna be able to touch your heels with your fingertips, legs are hip distance apart. Take a deep inhale here at the bottom, exhale as you roll up to a bridge one bone at a time, all the way up to your shoulders, inhale at the top, exhale as you roll down articulating through your spine should feel good on your back. Inhale, exhale as you roll up, think of your knees reaching over your toes, whole bring your whole foot on the mat, and they push into the balls of your feet and your heels, inhale, exhale as you roll down. Try to make sure all five toes are on the mat on each foot. So you're not rocking into the inner foot or the outer foot rolling up. Trying to stay parallel with your legs and feet, inhale at the top, exhale as you roll down. And then rolling up one more time.

And then roll down. Now we're gonna roll up and hold. So find that nice bridge position that you can hold. We're gonna bring one leg up to tabletop. And then lower back down.

Other leg lifts up and lower. Try not to shift in the hips too much and lift up and down. Think of the hip staying nice and high the whole time. So you're not letting them drop each time you switch, legs. You can even push down in the arms a bit to help give you a little bit of a lift up and lower. Two more times each side. And lower. Lift and lower last one.

Really control the foot down. Last one. Lift your hips a little higher, inhale at the top, exhale as you roll down one bone at a time. I wanna turn over onto your stomach for some swimming. So in a lie down, you have your legs about hip distance apart or even a little wider.

Arms are gonna be shoulder distance apart in front of you. You're gonna lift your arms and your legs and your chest up, hold, and we'll go into your swim. So you're just gonna alternate your arms and legs going up and down, shoulders away from your ears, reach the arms and legs across the room so you find length in your body. We're gonna go for five and four, three, keep lifting your chest. Two, and one, lower all the way down with control. Hands down by your side.

Push back into child's pose. Just give a nice stretch in your spine. From here, come on up. We're gonna go into a side bend. So you're gonna have your hand, one hand just out in front, out to your side.

Want it a little bit out away from your shoulder, so it's not right under your shoulder. Just a little further out. Your legs are gonna be stacked with one leg in front of the other. From here, you're gonna push up into your side bend, arms up to the ceiling, and just gonna lift up and over bend your waist, and then you're gonna lift up into your side plank, and then come all the way down. So adjust your position as you need to.

You're gonna lift up into your side plank, bend your waist as you reach over, lift up, and then come all the way down. If this if you have any wrist issues, you can always do this on your forearm over into your side bend up and all the way down. Two more. Lift, bend, up And down one more, lift, bend over. Come up this time you're gonna hold. You're just gonna reach that top arm underneath you into a little twist, and then come back up.

And then you're gonna rotate. Try to keep your hips facing forward. You're rotating from the waist. Lift two more. Rotate and then come back up.

Last one. Rotate and up. Lower all the way down. And then we're gonna do all that on the other side. So the top leg is a little bit in front. Your hand is just a little bit further out away from your shoulder. Again, not right under you. First one, you'll kind of figure out your position.

So you're just gonna come up to your side plank. From here, you're gonna bend over into a side bend lift up into your side plank, and then lower back down. So when you're up in your side plank, you want your hand right under your shoulder. Bend up and over. And lift side bend and up, make sure your ribs are staying connected so you're not thrusting your ribs forward as you're in this position.

You're in one straight line from your head all the way down to your feet. One more like this. Bend. Hold this one up. This time top arm goes through, you rotate into your twist and back to center.

And you rotate and center. Rotate under, up, rotate up two more, and lift last one. And then lower down with control, shake out your wrists. We're gonna go into some leg pull. So we're gonna do leg pull front and then just a back support.

So you're gonna come into a front plank, hands are right under your shoulders, spread your fingers wide. Find your plank position. You wanna be in a straight line from your head all the way down to your feet. From here, you're gonna lift one leg up, you're gonna rock forward and back, and then lower back down. Other leg lifts up, rock forward and back, and lower, lift up, rock forward and back. Again, if you have any wrist issues, you can do this on your forearms.

Try to keep your hips square, so you're not letting your hips shift as you lift the leg. Let's do one more each side. Think of reaching that leg glue long, and then come on down to your knees. Shake out your wrists. You can even stretch them out.

Do you want more wrist to exercise. So stretch your wrists. And then we're gonna come on down to a seated position. So you're gonna have your hands just right behind you. You can either have your fingers facing the side or you can have them facing in.

You don't want them facing back. So I'm gonna go to the side just because my shoulder's a little tight. And then arms are straight. Now use your backs of your legs, push down into your arms, lift your hips up, keep your gaze forward, and then lower back down. And then lifting up.

And lower back down. Think of the shoulders staying away from the ears and lower all the way down. Again, we're using the backs of your legs. So it's not just your arms. Think of using your glutes, your hamstrings, lower. Two more lifting up and lower. Last one.

And lower back down. Shake out your wrists. Bring yourself forward to the front of your mat. We're gonna go into seal. So you're gonna dive your hands down between your legs.

Hold on to your ankles. You're gonna lift your feet up, find your balance on your sacrum, keep this nice round shape. You're gonna roll back to your shoulders, clap your feet three times, and roll up, clap your feet three times. And roll back clap and roll up clap and roll back clap clap clap and up clap clap clap. Make sure it's not just your feet.

You're moving your whole leg with your arms. And up and back and up. Two more. And we'll lift. Last one. And hold. Find your balance.

Bring your feet down. And then we're gonna go into some push ups. So hands are right under your shoulders again. His fingers are red wide. Find your plank position.

If you wanna do this on your knees, you can. Turn your elbows so they're pointing straight back from here. You're just gonna bend your arms and then push up. So bending your arms and straighten. Everything stays in a straight line. So your head all the way down to your feet.

Let's go where you can. You don't have to go all the way to the mat. And up two more. And lift last one. Lower your feet down.

You're gonna have your feet together knees apart and just push back into child's pose one time. Good nice stretches. Be wind down. And then rule all the way up. We're gonna finish off with mermaid.

So you're gonna sit in a z z position. So one leg is bent in front, one leg is bent out to the side, arms to a t. You're gonna lift up and over to one side away from your legs. Reach the top arm long. Come all the way up. You're gonna grab your ankle and reach toward your legs.

And then lift up and over. Again, just breathing as naturally as you can. This cooling down from all the work you just did up and over and up and reach one more. This time, you're gonna add a little rotation. So you're just gonna turn you can bring both elbows down if you can. Think of your chest turning toward the mat and think of your top hip reaching back.

So you have a little length. You can even think of reaching your sternum forward. Just get a little extension in there as well. From here, come back to your side bend, come all the way up, and switch to your other leg as in front. So I'm trying to reach post its bones down as much as you can. They won't necessarily necessarily touch.

Arms out to your tee. You're gonna lift up and away from your legs. Reach the top arm as long as you can. Find focus on the length, lift up. You're gonna grab your ankle.

And reach toward your legs and lift up and away. Again, just let your breathing happen naturally up and toward your legs. One more full set like this and reach away. Try to keep the shoulders away from the ears, especially as you're reaching that arm. Now you're gonna lift up and over away from your legs. Add your rotation, you can reach that top elbow down as much as you can.

Rotate toward the mat. Reach that top hip back. You can think of reaching your chest forward, find a little length. And then come back to your side bend, and then all the way up. And then just sit with your legs crossed.

Sitting up nice and tall. Just take a deep inhale. And exhale. And that's it for today. I hope you enjoyed this class, and I'll see you next time.