Hi, I'm Tracy mallets and we're going to do a a politesse class today, so we were ready to feel stretched, feel lengthened, feel a nice, strong core stomach. Okay, we're going to put our feet hit with the part. We're going to take a deep breath in. On the exhale, we're going to draw the abdominals in, Chin towards their chest, and we're going to roll down through this mine. Inhale the bottom exhale and jewel, those abs in and roll all the way back up again. Let's do that again. Inhale, XL focus. You're drawing your apps towards the spine. You're reaching forwards, elongating as you reach towards the floor XL drawing those apps.
Remember the head is the last time on call. We're all in suit as the thoracic, the tight spine running back to a neutral position. Okay, let's go and sit down. We're going to sit down on the edge of the mat. Okay, we're going to bring our knees together. We're going to place their hands underneath the knees. We're going to feel those hamstrings you resist in those hamstrings.
Inhale here, exhale and draw those abs in, wound to the lumbar spine, and then come back to an extended spine lifting up nice and tall. Inhale, exhale, blow the air out and draw those abs in. Round into that lumbar spine. Resist those hamstrings. Roll back to a straight spine and again, inhale, this time I'm going to go a little bit lower ax hour Ho, back and left to an extended spy. Inhale, XO. Whoa down a little bit further. Well back up again.
Really working through that spine and again, inhale, exhale, roll down. Go into a little bit deeper, little bit deeper. Nice hexo row. Draw those abs in. Lengthen. Pull the scapula down and again, inhale, draw those abs in little bit lower and then raw round up and over to an extended spine again. This time try and squeeze those in a size together. Go in a little bit deeper. Xcel drew those needs together. Get deep into that pelvic floor. Lift up.
This time you're going to open the arms. We're going to roll down as you open your arms to the side. Exhale, collect the arms, roll back up to a straight position, and again, inhale round soon as the spine open the arms. Exhale, collect the arms and drew those abs in. Rounding as you lift up into a thing, thoracic and again, oh, fun. Little bit deeper, a little bit deeper. XO Round and a hand again down, opening the arms all the way out to the sides. XO Round.
This is your last time. Eat. Exhale round. Open the arms out. Collect, roll all the way up and then slowly open your feet. Hit with the pot, reach your hands forwards. Slowly roll down through the spine and bring the hands to the side of the body at just your heels closer towards your sit bones. Find your neutral position that start with our pelvic crawls.
We inhale. Exhale, draw those abs into a pelvic crow. Inhale, neutral. Remember, it's your abs. They were pulling the pelvis into a pelvic crow. Inhale, neutral, and exhale and center. Now we're going to go all the way up into a bridge. Inhale hacks out.
Pelvic tilt is your first motion roll all the way up into your bridge in how he XL row one verde bought at a time round in through the spine until the tailbone comes down. Last inhale here. Exhale,
Keep those knees in line with the hips. Good. That was nice. And again, eat Xcel. Roll all the way up until that bridge in hell. The top exhale. Roll down slowly. Gonna move your heels a little bit further apart. There we go. Han again. One last time. Inhale. Axo Roll all the way up.
That's getting into your butch position. Make sure your heels a level that's there. Now hold it there from here. You're going to reach your hands. Yeah.
Once you're in your bridge, you're gonna reach the hands over your head. We'll hold out and feel that beautiful stretch. As the tab on hits that hands come back down again. It's that returnal circle. Go back up again into your bridge. Reach the hands. Elongate those fingertips and release.
Let any go to elbow and hits. Arms pressed down. Give me one more time. Progress all the way up into your bridge. Reach the hands over your head. Hold it there. Now we're going to [inaudible]
How'd he get in? Oh, XO breach and how he XL enrolled.
In XO, reach forwards. Now we're going to roll down to where you feel the abdominals kick him, which is about there. One, two, three, four, five, six, seven, eight. Continue the roll down. Let's do one more. Then we'll reverse it. So we'll do three each way. Inhale, exhale, reach forward. Pull your scapular down. Ready? We're gonna roll down. Find where those abdominals kick in and hold it there. One, two, three, four, five, six, seven, eight. Roll down.
Now we're going to reverse it. You Ready? Inhale XL, lift. Find those abdominals. One, two, three, four, five, six, seven, eight, [inaudible] each and then sequentially each by in each vertebra. Rolls down one by one. Pull the shoulder blades down and lengthen back in XL and hold it that catch it. One, two, three, four, dig deep. Six, seven, eight. Nice work guys. Reach forwards and then roll down.
Got One more to go to. Make it even. And inhale. Exhale. Hold it. One, two, three, four, five, six, seven, eight. Good job. Your core to reach forwards. Draw those abs in. And now from here, I want you left all the way. Bring your right knee into your chest and lift up nice and tall.
So you're pressing in. From here we're going to roll, roll, roll down and left. Holding that position there. Hold it. And then guess what? We're going to take the hands underneath the knee and we're going to XL. Roll back up again. Press the hands forwards and lengthen that switched legs.
Nice little stretch, Paul. Now I just want you to control it down. Control Down, lift. Hold it there. Take the hands underneath the knee. Inhale, resist. The hamstring. Roll yourself up. Take your hand in front of inland from now. We're going to bring both knees in. Take the hands underneath the knees and guess what? We're going to roll down.
Now you're really resisting.
Roll down in. How? Here we're going to x out or resist those hamstrings and roll yourself up again. Lift and extend. Reach your feet forward. Take your hands out to the side. Now we're going to go into twists. Let's go to the right first. You go twist, twist center.
We're going to roll down through the spine. Bring your right knee into your chest. Ready for single leg stretch XL. Bring your hand. Okay. This might help you a little bit more. Remember, you're resisting resisting resistance. So look, your top leg resisted. That'll help you a little bit more. Get an intraabdominal pressure going on there, but your legs are really important that your thigh, your Shin is power. Lao, take the hands behind the head into life's lift up. Look at my legs. Motion is parallel to the sky.
Now switch to the other side. Hold it, hold it. Hold it. Bring the inner thigh. Switch to the other side. Hold. I want that foot right there. Hold it left. Switched to the other side. Hole that I want this open. Get the hip back.
There you go. Last time and open. Get the elbows wide. Hold it down. Lift it up. Yes. And then bring your knees gently into your body. Roll your head, neck and shoulders down. Nice. Work from here. Come back up again. Bring the head, neck and shoulders off the floor. Inhale, come down.
So what was important that we looking for the shins to be parallel to the sky. Our focus is trying to get the knees over the hips. If your abdominals are strong enough, if you feel it in your lower back, then maybe bend your knees a little bit closer towards your chest. Exhale.
Two more last time. Hold it here. Hold, hold it there. And then slowly lengthen down. Bring the hands directly underneath those hamstrings in how? Here Xcel round again, lifting up, bringing the heels close towards your buttocks. Now we rounded. Ready for rolling, likable. Inhale.
A lot of you going into spine extension. Keep that rule around it. Feel it. Hold it here, hold, and then slowly lengthen. We're going to bring your right like up. Extend the spine all down and lengthen the leg into a scissor. Hold it here. Now brewing the elbows close so you're closed in. Okay. Bottom leg is anchored on the floor. Now we pulse.
Pulse switch, pulse, pulse. Elbows close to your body or the leg is on the floor. Hands behind the head. Four oh three three two, two. Rotation, rotation, rotation.
You that rotation. Elbows wide, elbows wide. Four, four, three, three, two, two, one, one. Come back to
Bend your knee and Bruny down. So try and keep that pelvis still with an inhale. Exhale, so whipping motion. Okay. Bans. Lift that leg up. Flex that first ready. It's the midline of your body first and inhale. It doesn't stop it. Exiles. It never stops
I'm going to be turned out from here or are we going to do is lift your left leg first. Flax points and [inaudible] flats point and down your spine is extended points about balance, about elongation of the spine, good and out. Flex. Trying not make the leg too far out. It was only as wide as your mat. Let's try both legs ready. Lift.
Flex points only as wide as you might look at your mat. Flex girth doesn't belong to you off the Mat. Flex point down, lift, flex point, last lift.
Say going to be on your side. Your ear is on your bicep and your feet slightly afforded the torso like a banana or banana, banana, banana, whatever you say. Place your hand forth. You can have it here a little bit more bounced today. You can place your hand here so you choose which position you feel most comfortable. We inhale, we Xcel, lift and down. Keep those in a size connected together. They are glued and you're lifting from your obliques so that as you rip your lowest ribbon as your head, you're pulling those two points together without arching your back.
So it should be no arch in of the back. Okay. If you feel like you're arching your back, then maybe you want to place your hand forward. You need a little bit more support. Okay.
I think we've got some contenders here. Let's go.
Take the hands behind the head and we lift that top leg a little bit lower. That's it. Lift up. There you go. Now look at your hands. Your hands in line with your shoulder, with your elbow. Shoulder. Perfect. Okay. Are we all there? Now that's supporting. Like is active. It's not passive active. Every single muscle in your body is holding.
So even though I'm talking
Fords and pulse lift. You elongate in, you reaching out and you're lifting out of them and lift. Pull your scapular down.
Do we lifting out the floor? No. Dead weight. One, two, three. Paolo, three, two, one. Paolo, three. Draw those. ABS. N recard apps. Go ahead. Three, two, one left. Three, two, one left. Now we're going to add a kick. Three, two, one, three, two, one. Lift out left. One you need more support. One, two, three, one, two, three, up. Push down into your arm. Pull your scapula down last time, and relax.
Bend your knees, lift yourself up. Come all the way over into a mermaid. From here, you're going to release. Come into a z position and reach back into your stretch. Circle the arm down, lift and over.
Circle down, lift and over. Circle down, lift and over the last time down. Lift. Hold it there. Now take hold of your wrists, Paul, Paul, and reach. Now Paul, and reach diagonally forward into that QL. Draw those apps in.
Bend your knees too. Push yourself up yet your elbow in the right place. Wrist, elbow, shoulder up. Pull up, reach the legs out. Those legs are active. You're lifting up out of the floor. Take the hand open and around onto the head. Flex the foot forward. It's two inhales. Inhale. Inhale. Exhale back.
Not so much movement. You're pressing your elbow into the floor. Depressing your scapular last time. Now hold a here. Hold. Press down. Lift up. I want two inches taller. Reach the handful. Isn't that beautiful arabesque? Pull your scapular down and lengthen. Now lift one, two, three, four. Look out. You reach into those fingers. [inaudible]
There we go. Give me eight, seven, six, five, four, three, two. Hold it there. Hold. Beautiful. Take it back. Take the hand behind the head. Ready to beat it forward for three. You Go. Three, two, one. Lift. One, two, three. One, two, three. One, two, three.
Last term. One, two, three. Keck,
How did the looking forward spine in a nice neutral position, but you're extending your pelvis up to the sky. Five, four, three, two, one. Lower yourself gently down and then reach up. Take your feet with apart. Reach your hands forward, palms facing in, in how he acts out. Roll down in opposition. Inhale extension XL. Enroll back again. Shoulders over your hips. Inhale, exhale. Draw the abdominals in. Reach forwards towards your feet.
Now go into that beautiful extension. Your biceps are by your ears. Reach out the energy through your heels and then come back. Those legs are active, not passive. And again, inhale, exhale, use those apps. Eat, reach, and let's just hold it here. Hold here. Press the energy out through the heels. Flex those feet. Flex.
Now we're going to hit your ride within the lift, so now we move and just at the shoulder, joint, shoulder, joint, shoulder joint. Let's get that real beautiful extension shoulder joint. Shoulder joint. Lengthen, lengthen, lengthen. Good there that flex the feet. Flex the energy throughout those heels.
Five or three, two, one. Hold it. That hold roll, self down. Roll yourself back up and lengthen and place your hands down. Slowly bring your legs together. Let's go onto our tummy. So you're going to roll over. You can face the middle so you can see all your beautiful faces.
So we're going to roll down. All right. From here we're just going to place our hands right by your chest. Now it's really important you're pulling your scapular down so your elbows are close to your body. Okay, so you're pulling your scapula down. It's really important. From here we're gonna learn thin and lift up through the upper spine.
And then we're going to come back down again. Now lift the legs off the floor so you're pressing your pubic bone down into the mat. And again, so pull your scapula down as you lift and your lengthen through the crown of the head down. Now imagine you're pressing your bound down into the mat and lifting the legs. Off the floor, keeping the elbows close to your body and against. Go a little bit faster and lift the leg six and down.
Good. The upper body and how? Lift the legs. If you can keep the legs together, that would be great. If it's hurting your, then obviously keep your feet a little bit separate and left last time. Inhale. Exhale. Inhale. Exhale. Yeah, we're going to come up a little bit higher.
Little bit higher to about here. Now we're going to go until you can watch me first. We're going to rock. Lift, lift, lift, lift, rock, press. Fuck. Press. Fuck. Last time. Rock. Catch yourself. Glow those abs in and pull back.
Don't just bounce the legs as the hamstrings ready so you go. One, two, three. Lengthen, reach, and again. Hamstring, hamstring, hamstrings. Reach. One, two, three. [inaudible]. One, two, three. Lift. Lengthen out through the crown of the head, hamstrings, hamstrings, hamstrings. Lengthen. Last time. Hamstring, hamstring, hamstrings, length and holding here. Reach the arms around. Ready for swimming.
One last time and how
Bring your heels close towards your sip pounds. Neutral spine. Inhale here. Exhale pal. They crawl all the way up into your bridge position. How did they reach the hands up? Now if this is too challenging with your hands like this, you can place your hands back to the side of your body. Okay, we're going to transfer your weight, the left leg.
Lift the right knee up. Now we're going to drop that toe down and back. Remember if this is too challenging, you can place your hands here for more support so you take what you feel comfortable right now and let down and lift down and lift down and live. Two more down and lift down. Hold it here. Hold. Lift the hips up, drop that foot down.
Keep the hips square, transfer to the other side. Lift that leg up. You Ready? Down and exhale. Good. Keep the hips up. High
Drop the leg down. Hips are high. Hold it there and place the hands down as you roll down through the spine. Inhale here. Exhale, power. Vico backup into a bridge and then roll back down again. That nice little stretch. Hold from here. Bring your legs together. We're gonna reach the right leg out in the thighs. Connected together.
Take the hands over your head, palms facing inwards. We're going to go into a teaser. Prep. Okay, a now here. XO role extension. We were all, we come back, we inhale, we XO, row, extension and wo and inhale roll. Now from here, we're going to go and lift the arms up and then we roll back again so I didn't a little bit more spinal extension and exhale. Good. Now. Oh wait, and one more lift up here. Bend your knee, lift the other leg up. Bring the arms back down to shoulder height, crawl, drool. Those abs in. Reach through the fingertips.
Rollover and roll all the way up. Lengthen hot, center lifted or roll yourself down through the spine. Nice work guys.
You Ready? Inhale, exhale and and roll down slowly. RTQ laid up 11 overreach and then call back down again and down. Lift and reach out about hold. We're all down. I think you've got one more last time. It's better to do one more than one less right and bend your knees and reach forwards and stretch. That's my motto. I would rather do a little bit more than a little bit less.
We were all the way back turned into the side, the fun part, your knees are bent, your hand is directly under the shoulder. Okay, so from here, your legs a little bit lengthened out cause we, we're going to go up into a side plank from here. Let's go up into a side plank. Find your position here and hold it. Now your palm is reaching out. Now what we're gonna do is go up and over into a sideband, looked down to your hand and I'm arking up to the sky. I come back to that first position and then I'm going to bend. I'm barely touching to go back up again and reaching over in that beautiful Sipe and I come back to the side and then I bend, bend, bend, and I'm going back up again.
I'm reaching over and then I come back to center it in a hold it, I hold it, I hold it, and then I slowly calm down. Good job. Other side, it's all about control and pulling the shoulder blades down. Your knees slightly bent. Not a lot of you are too much like this. You've got to lengthen those legs out. You barely touching the floor. Okay? Get yourself into a good position to start with and if you wrap your hand around, she's a good cue she's doing who you're wrapping around. You feel those obliques working is all in these obliques.
Come out of your shoulder joints. Okay, ready? Get yourself up in that beautiful side plank. Hold it from here. We're going to go up and over the look down to your hand as you open up the side of your waist. We come back to the side. You look out and you bend your knees. You're barely touching cause I'm going back up again.
And then I reach over and then I back to my center and then I'm barely touching [inaudible] girl back up again. [inaudible] back to center. Okay, give me one more for good luck. I've got a smile out of you. Up and over. Back to center. Hold it there. Hold and then slow. Please come back. Then bring your feet together like a butterfly. You can face him wizard, you can face me, whatever you feel comfortable and you can see each other. Press your knees apart like this and then you're gonna roll back up again.
So I just want you to extend through the spine so you extend impressing the knees apart and now draw those are hubs and cool. Back up again and progress forwards and cope. And again, progress forwards. Call back. Oh press for cool back. Last time pressable was hold it here and just open up those hips open and then slowly roll all the way up. Bring your knees together. How am I going to put your feet? Hit with the pot.
We're going to place your hands either the side of your body. Okay, so you want to bring your hands forwards. He can face him with each other. And then we're going to slowly roll all the way up were into your stretch position. We're gonna take your legs out into second position. Okay, I'm going to reach the hands out and we're just going to play a down and lengthen. What I'm focusing on is my shoulders have over my hips and plea a and lengthen ple.
A. Press the weight into your heels as you play and lift. Plea. Last time.
Four, three, two. Hold a here. Hold. Lengthen. Lift up, release. Bring your legs together. I want you to walk back to the edge of your mat. Okay. Now we're going to inhale on the exhale.
We're gonna roll down through the spine. Okay, let's walk forward into a plank position. So now you're in your plank position, right? And your hands underneath your shoulders. You are abs drawn in. Beautiful transfers. The left leg, lift the right leg up for five times. One, two, three, four.
Hold it. Switch. One, two, three, four, five. Bring the foot down, hold it, and slowly bend your knees and walk your hands back. Feed it with the part where all yourself. And again, inhale, exhale, rolling. Rolling down. Walking out. One, two, three, four. Push up. Inhale, XL. Walk back. One, two, three, four. Roll all the way up. And again, inhale, exhale. Walk out. One, two, three, four.
Hold it that to pushups in how their excellent elbows are going wide. And then walk back. One, two, three, four, slowly. Whoa. All the way. And again, inhale, exhale, draw those I haven't seen. Walk it out. One, two, three, four, holding here. Three pushups, one to hold the hair hold or the hands. One, two, three, four, roll all the way. Okay, let's do one more. Okay. Exhale, draw.
Does I have, then those arms always need that extra little work. One, two, three, five. Ready guys? Four pushups in half last time. Hold it. We'll pack. See three full. You Ready? Bend your knees. Slowly. Row.
Take hold of your calves. Pull your head to your shins. Enjoy that stretch. Hold it there. Bend your knees, extend and bend. Extend and bend. Extend two more and bend. Extend last time. M Ben, wholly here. Really try and use your upper body strength to pull your upper body towards your shins.
And then at least the hands finish off with a lovely roll up as you roll up one vertebrae at a time. Rolling all the way up. It's to one deep breath in. Inhale, reach up. Exhale, press down. Last time in Hallock and exhale down. Nice work guys.