Int/Adv Defining Mat

Hi. I am Lara Hamlin here on the mat for a forty minute Pilates mat class. All you need today is that mat and your beautiful body. We'll start seated on the mat. Go ahead and bring those legs in front of you, about hip distance apart, reach your arms forward, take a deep breath in, and exhale to carefully roll all the way down. Of course option to always hold on behind those legs for additional support.

And then once you arrive flat on your back, pulling both knees into the chest, taking a moment to really center ourselves on the mat, on our spine, take a deep breath in through the nose. And as you exhale, pulling the knees a little closer, maybe towards the chest, maybe they're open towards the shoulder, something that releases in the low back and the hips and the pelvis, another deep breath in. Focusing the mind and the body on the movement ahead, really trying to be present on our mats for the next thirty minutes. One more breath here. And exhale trying to let something go.

Keeping these into the chest. Let your arms open to a wide tee if you have the space. If not, maybe goal post elbows, palms facing up and allow both knees to float all the way up and over to the right side of your space. Trying to pull that left shoulder blade down into the mat, into the back. So we feel this lovely length across the collar bones through the side of the waist, all the way through the hips and the thighs, taking a breath in.

Exhale settling a little deeper into this twist. And from there, drawing the knees back up through center, and taking them up and over to the other side, trying to pull that right shoulder blade down in opposition, maybe using left hand for a little gentle pressure over that right thigh. Deep breathe in. And exhale again, letting something go. And then with control, with the use of herb abdominals, drawing the knees all the way back to center. And once again, giving them a squeeze into the chest.

From here, we'll make sure our pelvis is nice and neutral on the mat as we bring our legs to a tabletop position, knees over the hips, shins parallel to the floor, really squeezing legs together today. Palms press down, feeling the chest open, the collar bones open, and the chin lift. We'll start by lowering the right toes to hover or tap the floor, keeping that 90 degree bend, and then sink the belly button deeper to the spine spine to float the leg up, inhale, left toes hover or tap the floor. And then exhale think of a corset tying around the ribs deepening through the waistline to lift. Inhale to lower.

Exhale to lift. The whole time focusing on this neutral pelvic position. We're not shifting forward or back side to side. We're creasing right at that hip, waking up our low pelvic floor transfer abdominals here, still continuing to work rectus abdominis, knitting ribs tight, so we don't feel that splay or that coning sensation in our upper abdominals. One more time each side. Keep that pelvis anchored inhale to lower.

Think pubic bone to spake, sacrum, navel to spine to lift, left toes lower, and left. From here slowly lower the right foot all the way down to the mat, and then the left leg will come down to meet it. Needs will be hip distance apart, feet hip distance apart here, flip the arms up to the ceiling, and then all the way back. Until those biceps frame the ears, feeling this stretch to the side of the waist through the armpit out through the fingertips. From their arms reach back to the ceiling inhale, and exhale to curl up to the tips of the shoulder blades gazing between the thighs, palms hovering off the mat by the hip.

Head and arms reach back to the back of the root and exhale. We peel right back up to the tips of the shoulder blades gazing between the thighs watching that again. That pelvis stays neutral. If you're tucking your pelvis, your gripping and your hips never really working that low belly, so think sit bones, tailbone reach long, low belly pulls down belly button, pulls down to diminish the space between the back and the mat, maybe curl a little higher. We'll do this two more times using that breath, inhale back.

And exhale to curl up and forward once more inhale lengthen and exhale to reach up and forward. Holding this upper body curl, sweep those arms behind the head fingertips gently pressing to the base of the neck and the skull for support, another breath in to prepare. As you exhale curl a little higher and then float right and left leg back up to tabletop once again, inner thighs knees squeezing together like magnets We'll take both legs together on the inhale. Those toes once again, hover or tap the floor. On the exhale, the legs float right back up to table top. Inhale to lower.

Think everything draws towards the midline. Maybe curl a little higher over those ribs. Toast lower to hover or tap. Exhale belly pulls down to lift those legs up two more times. Working on warming up that low belly with the breath with control here, last one inhale to lower.

Chest stays open, chins stays hovering over the chest, hold at the top for a breath in. And exhale slowly lower those feet once again all the way down to the floor. Once they arrive, we'll separate them hip distance apart. Stay lifted. Can they eat anything we curl a little higher, reach the arms forward, take a breath in. And then exhale to round and roll all the way up option to always hold on for a little additional support.

Arriving at the top on the inhale and exhale rolling all the way back down, keeping our feet firmly planted on the floor for a little extra challenge for that roll up. Again, option to always hold on behind the legs. Head and arms reach all the way back, flip those palms up, reach the arms up inhale. Exhale again to roll up trying to keep the sit bones tailbone reaching long until you have to roll through that low back really working in the low belly to stay released in the front of those hips and thighs. Two more. And he'll sit tall at the top Exale round and contract. If you feel like you need a little more space in the tops of those legs, those hips are a little tight, or you're really struggling here without the use of the hands, maybe you extend your legs a little bit straighter.

Once more inhale arms up, exhale to round and roll up. Trying to dig those heels into the floor. That way we're really using our core versus our quads here. Inhale to stay exhale this time roll just halfway down shoulders pull away from the ears, feel that scoop in the low belly from there, flip the palms to face one another, pull the elbows back to the ribs on the inhale, pull the belly back to the spine on the exhale, inhale elbows bend, exhale elbows extend, maybe get a little bit lower for three. Pull the belly a little deeper for two and reach one more time. Inhale. And exhale. From here, those elbows draw back with control. We lower forearms to the mat, flip the palms down, press them into the floor and lift the chin off the chest, deep breath in, exhale, right, and left leg float back up to table tops squeezing inner thighs together lifting up through the heart pulling down in the waist, right?

Like extends long to hover off the floor inhale, exhale pull the belly in to pull the knee back in. Left leg long and low. Really feel that stretch through the thigh, all the way through the knee, through the toe, feeling that beautiful extension of the leg lengthen, and left, inhale stretch, exhale zip up through the waist to pull the knee in last time left. And in deep breath here exhale both feet lower all the way back down. Keep those inner thighs squeezing tight.

Pull the low belly back. Take a breath where you are. XL, see if you can sweep those arms forward. Squeeze inner thighs together, knit the ribs together and stay. One more breath and exhale lower all the way down vertebra by vertebra, finding that hovered the tips of the shoulder blades.

Before lengthening the head, the arms back and then extending those legs all the way forward, zip up through the inner thighs, pull those shoulder blades down into the back, flex your heels forward, reach your arms up, toes up, inhale. And exhale, we have a full roll up. Our core should be a little warmer by now, our spine a little more open. So we'll take that forward stretch continuing to pull back in the waist to open through the shoulders, deep breath in. Exhale to round and roll back down vertebra by vertebra heels keep pressing forward, belly button keeps pulling back fine.

That hover before releasing head and arms all the way back. Again, arms up inhale. Round and roll up exhale. Feel that forward stretch. Open up across the back like a cape over the shoulder blades inhale. Exhale to roll it down, keeps zipping up tight through the inner thighs all the way to that belly button, shoulder blades pull away from the ears, finding that hover pulling those abs deeper before lengthening all the way out.

One more time. Inhale arms lift up. Use the breath. Use the belly versus momentum here. How slow can you peel your spine off the mat? How much can you keep that core connected as you reach up and over the legs, breathe into the back of the ribs and lungs, and this time we'll roll down to the tips of the shoulder blades to stay.

Arms continue to reach forward, energy through the fingertips, lengthen through the heels, zip up through the waist. Find that hover. Pull your belly one inch deeper. Point through your toes. Lift the legs to hover off the floor.

Option to always bend the knees here. We move into our hundreds. Inhale for five. XL out two, three, four, five. Ideally, our legs stay at eye level. Of course, you could lift the legs higher.

Maybe the feet are flat on the mat. Maybe your knees are bent. Listen to your body here focusing on that low belly connection using the breath halfway there inhale and exhale. In two, three, four, five, out to three, four, five, keep wrapping inner thighs together. Strong pumps of those arms.

Palms pressing towards the floor for two. And exhale out. One more breath. And exhale two three four five stay hold. Can you curl up one inch higher? Squeeze those knees tight? Pull them into the chest. Give them a hug and take a moment to let that head release. Maybe give it a little shake side to side, deep breath in, and deep breath out.

We'll keep the right knee into the chest, extend the left leg all the way long on the mat, taking a moment to feel the hips really nice and square here. Left hand below the right knee, right hand towards the right ankle, see if you can bend your elbows and pull that right thigh closer towards your shoulder and chest. Left leg starts to hover off the mat, shoulder blades hover off the mat and hovers off the chest deep breath and exhale switch legs, switching that hand placement back to the right side on the inhale, back to the left as we exhale. It's called single leg stretch for a reason. Can we stretch that extended leg longer pulling that belly button deeper.

Inhale and exhale. Keep curling up and over the ribs, sinking belly button deeper towards the mat with each exhale out for two Last one, finish with that left knee in, right leg hovers. Take a breath where you are. Start to press the shin into the hands. Begin to curl up pulling the waistline back.

Starting to lift the right leg up to eye level, it could always be bent here. Pull the shoulders down, lift your heart a little higher, exhale reverse where you just came from rolling down with control. The right toes lower at eye level, the belly button pulls back in opposition, keep pressing shin into hands, hands into the shin, right knee and left leg long, deep breath into prepare. Again, we scoop from the waist. We curl up, think of rounding through that spine, pulling the shoulders away from the ears, lengthen through the leg, through the crown of the head breathe in. Acts, I'll just slowly roll back down one bone at a time, think back of the pelvis, middle of the waist, pull the belly deeper as you hover, one more time each side, left knee and right leg long inhale, exhale to curl up.

Feel that zip, tighten the low waist inhale, exhale to lower with control, bone by bone, working on that slow breath and movement, right knee and left leg long, last one inhale. Use the breath. Use the belly, scoop out through your waistline, soften through your shoulders.chin lifts away from the chest deep breath in. Exhale to roll all the way back down vertebra by vertebra. Left leg stays hovering, right knee stays in, take the back of the right leg, maybe hamstring, maybe calf, we extend it high, we pull it closer to the nose, scissor and switch left leg up and in inhale right exhale left switch and switch lengthening out through the toes through both the back of the legs, the front of the thighs for five. And four Last three, curl a little higher.

Pull that leg a little closer. One more time. Inhale and exhale. Right leg lifts once again. Left leg lowers all the way to the floor.

Release the head all the way down and back. Keep that right leg lifted, walk your hands down your leg, palms press into the mat, right toes to reach for the sky, deep breath under prepare, exhale circle the leg across the body, and down to the right and straight back up, inhale at the top, exhale we circle. Sync that low belly deeper. Think about that seat belt right across your hips and pelvis stabilizing using that low abdominal region. Inhale at the top.

One more exhale circle around lengthen to lift and stay. We reverse for a five, lengthen the outer hip and thigh. Pull the belly deeper as you reach those toes a little higher at the very top. For three, lengthen to lift. Last two, remember that our leg circle exercises still a core exercise working from that low belly.

Holding that leg here, bend the right knee back into your chest. Hold on to it for a moment. Give it a little extra pull. Once again, we'll curl to the tips of the shoulder blades, left leg hovers off the mat, hands behind the head for support elbows wide, switching those legs, left knee and right leg long inhale, and exhale to switch, inhale switch, exhale switch, back to that single leg stretch using the hands for support to curl a little higher, breathing it and out for three. We're gonna keep it moving too, but change the straight leg scissors on one left leg up right leg low.

And switch. Inhale, exhale. Can we curl higher over the ribs, keeping elbows open, chest and collarbones open for three. And two. Last one. Switch one more time, grab for that left leg, pull it towards you as the right leg lowers to the mat with control, release your head down, feel that stretch behind the left hand to string.

Walk your hands down your leg, trying to keep that leg lifted by pulling that belly down, press the palms into the earth, open through the shoulders, deep breath, and exhale left leg circles around and up inhale at the top, exhale to circle across down out lengthened to lift. We're rooted from the low belly, even the palms in that right heel pressing down into the floor, back of the head and skull pressing into the floor last time. Hold at the top inhale, reverse the circle. Out down across, lengthen to left, feel your triceps engage, pressing into the palms, knitting those ribs a little tighter for three, lengthening that leg a little bit higher for two. One more circle.

Lift and hold. Once again, left knee bends in. We give it a squeeze. We pull it in close and join these moments to release any tension in the hips, in the back, in the legs, anywhere you might be feeling it. Pull the knee in, hug it close as you curl up forehead towards that knee, right leg hovers. Once again, hands behind the head elbows wide, breathe in, exhale twist up and over towards that left thigh, maybe tapping it with your right elbow.

Back to center leg stay where they are inhale. Again, up and over to the left, center, lift and twist, inhale center. Can we curl higher, lift and twist one more time center? Up and over, switch to the right side, left leg long, up and over, legs stay where they are, chest to the center, inhale, twist the left elbow towards that right thigh, maybe pull the leg a little closer, sit enter, palvest stays square and anchored the entire time. We're not twisting from our hips. We're twisting from that right oblique for two. Last time inhale.

And exhale, we go back to that left side, we pick up our pace, criss cross left, criss cross right, alternating switch and switch using that breath, pulling belly deeper, ribs a little bit tighter. Inhale, exhale for four. And three. Last two. And one, come back to center, hug those knees in.

Give them a squeeze letting the head release. Back. Take a deep breath where you are. Again, taking that moment, softening, any tension, you're holding, in your mind, in your body, draw the legs together and in towards your heart. And then curl back up forehead to the knees, be in a tight ball shape, palms press into the shins, forehead pulls closer towards those legs.

Stay really lifted here gaze into the belly arms reach back legs reach long breathe in. Circle and hug needs to nose. Inhale we reach. Xhale we circle and hug. Trying to stay lifted at the tips of the shoulder blades gazing forward at those thighs the whole time, not letting the head or the chest sit back for two.

One more lengthen and hold. Lakes stay where they are. Hands behind the head elbows, wide breathe in. Pull the belly and float the legs back up. Needs could be bent or straight.

Lakes lower to your point of control. Lakes lift using that low waistline for three. Keep curling higher over the ribs. I'm more concerned about how lifted we are in the upper body than how the low those legs go. Last time lower.

Belly pulls down legs lift up to stay. Squeeze inner thighs together. Release the head down. Lower your arms to a low v shape. Once again, press into the palms.

Pull the waistline and knit those ribs together. Leggs begin to take a circle to the right, left hip lifts a little bit. Legs lower down for our corkscrew, legs go left, maybe right hip lifts a little bit, anchor it down by pulling in your right obliques, legs go left inhale, circle on that exhale, pull your abs in, to lift the legs back up, squeeze inner thighs, ankles tight. Take it to the right. Circle it down and around.

I think of that low belly connection, those obliques work to pull our legs back up. Last time left. Down and around. Reach those toes tall at the top, and then bend the knees in to rest. Once again, take a moment, give them a squeeze, and then we'll lower our feet down to the mat.

From here, fingertips reach towards the heels, crown of the head reaches to the back of the space, really pressing into the palms, pressing into the soles of the feet, take a breath in, exhale sync belly button to spine so much that our pelvis begins to curl up, you should be able to do this little tuck from just the low belly, glutes are completely soft here. We'll do that a couple times. Release your pelvis, just to neutral, not overly tilting, finding that neutral position, inhale, exhale, belly pulls down, think pubic bone to sacrum, navel to spine, little pelvic tuck from the low transfer abdominals. Glutes are still soft. Hamstrings aren't engaged yet.

We'll get to that momentarily. Once more like that, inhale feel this length, through the sit bones, through the crown of the head. XL, corset ties tighter, belly pulls deeper, small pelvic tuck to hold from here, take another breath in, now squeeze your glutes and press the heels into the floor to lift the pelvis up. In this long diagonal knees to hips to shoulders or in a straight line as we can have. That way we're tucked pelvis underneath belly continues to pull down as those glutes squeeze together. Lift the hips a little higher.

Lift the gaze up a little bit higher. Small pulse of the hips down an inch on the inhale, squeeze tighter underneath your sit bones and butt cheeks to lift on the exhale, lower an inch and lift an inch. Three more lower. Think ribs and glutes squeeze to the midline too. One more. Hold at the top.

Take a breath here and exhale to roll back down chest away from the chin, opening up through the upper back, middle back, enjoying this articulation, low back. And release. Now if you have any tight, really tight thighs, knee issues, stay in this hip distance. If you wanna try a little more challenge for inner thighs, those legs are gonna squeeze together. Often, it does create a little bit of a pull. Again, if those thighs are super, super tight, but we want to work to open them up in addition to the hip flexors and work our adductors here. So if you can, those knees and inner thighs squeeze together like magnets, heels press down, palms press down deep breath and to prepare. Once again, we scoop through the low belly hovering the pelvis, and then right away curling those hips all the way back up to our bridge pelvic press position. I'm squeezing my inner thighs and knees together.

My ribs together pressing the pelvis a little higher. This time, we'll let the knees open just an inch. Keep it small, exhale squeeze the knees together. No ball, no magic circle here. Just working our inner thighs with our own body.

Open a little bit. Squeeze it together for two. Think glute squeeze together ribs inner thighs all to the midline once more inhale, exhale squeeze and stay. From here transferring weight into the right foot, inter thighs stay connected, left leg simply extends long. Those knees are still touching, inner thighs still touching.

Same pulse of the hips down an inch to start, inhale, up an inch as you exhale, lower an inch, we're squeezing right underneath that right sit bone and butt cheek for three. Palms press down, right foot drives into the earth too. One more inhale, exhale, hips stay lifted and square, left leg opens an inch or two, legs close back together. Think thighs open, thighs connect again working inner thigh adductors for three. Squeeze it together.

Gazes up, chin is lifted too. Think about your whole body. One more open. And close, thighs stay tight, hips lift a little higher. Point your left toes breathe in.

Kick the left leg up as you breathe out. Flex to lower, thighs meet each time. Point and kick it high. Three more lower. And lift, still working that right glute and hamstring too.

One more time lower and lift to hold deep breath in. Can we squeeze the glute tighter, lift the pelvis one inch higher? Then with control, bend the left knee as you gently place the left foot onto the mat, those inner thighs reconnect a little tuck of that tail, trying to lengthen out the front of the hip flexors. Palms press down, right leg extends long. Small pulse hips lower an inch. Hips lift an inch, firing underneath that left glute and hamstring, think pelvis lifts square to the ceiling has the ribs knit tighter. Two.

Last one, hold at the top. Right leg opens an inch, right leg squeezes towards the left open and close, thighs stay parallel to one another moving on the same plane for two. One more. Hold it here. Lift a little higher. Point through the right toes inhale, kick the right leg high to the sky as you exhale.

The hips don't lift or lower here. They stay stable. We're working that core and glute stability. Leg lifts up. Link in the front of the thigh. Link in the back of the leg.

One more down. Lift a hold breathe in, lift a little higher, breathe out with control, right knee bends, right foot flat onto the mat, inner thighs squeeze, pelvis lifts a little higher, glute squeeze a little tighter. Hold it here. Fight for these moments, breathe and with control roll all the way down in four. Try not to rush. Three. Can you squeeze inner thighs and glutes a little tighter?

Move through that mid back too. And finally release the hips heavy on one. Once you arrive, draw those knees back into the chest. Take a moment. Maybe some circles, knees opening and closing. Releasing in the hips.

Maybe take it the other direction or side to side. Again, something that just feels good and like a release for those hips and legs because we are going to continue working them. I'm gonna flip over onto my right side to start. So I'll begin working my left leg. My knees will still be bent at a 90 degree angle with my heels in line with my hips, and then I'm going to lay all the way down, right arm extended, and right ear resting on that bicep.

Left palm just gently placed in front of the chest, maybe onto the hip to really feel that outer gluer we're working. We'll start with a simple clamshell here. Left knee opens on the inhale, squeeze that seat and close it back down. So now we're working our outer medial glute. That bridge work works underneath the sit bone butt cheek, that glute max. We're working what I like to call that good dimple out here now, pelvis stays square, working that outer left cheek, inhale to open.

Exhale to close, staying connected in the waist, not sinking into the mat, really lifted in that right oblique, even though we're lying flat, we're still engaged. One more lift. Open and close. From here, flex through the feet, lift that left leg to hip height, and then begin to kick it out long. So you want it in line with your body, and then bend it back in just to hover over the bottom leg. So not a huge movement.

Feel that length through the hip and the thigh, pull the belly in, staying connected in that bottom waist, lengthen out, zip up through the core, pull it in for two. And in one more and in. From here, left leg extends long. Begin to lift it up a little bit higher, lower back to hover. Inhale lift, exhale lower. Now I'm working outer abductor, that outer thigh, that outer glute, really reaching through the heel, making sure my little toe, especially is pulling back to lengthen out this outer leg line. Last two.

Last one. Top leg hovers over the bottom leg. I crease at the hip. Begin to kick that leg forward. And then point through the toes and press it back. With this bottom leg bent, you might feel you have a little more support.

That left hand can still stay on the mat in front of the chest for support as well, feeling length through the front of that left hip. Flex and kick forward, point and press back. Again, working that core stability, flex through the heel, circle that top leg forward up around and back for five. And four, think about that seat belt for three, feeling that outer leg and glute too. And one, reverse the circle back up and around for five, keeping it really even here for Think ribs stay connected belly button pulls back to that spine.

Last two. Last one from here. Top leg stays at hip height. Point through the toes, left palm back onto the mat for support, right leg stends long. Take a breath in.

Lift your right leg towards your left leg. Again, we're working our inner thighs. Right leg lowers. Right leg lifts. The left leg stays lifted the whole time. You're still working that outer left glute to stabilize it, lower the bottom leg. Lift the bottom leg to connect the inner thighs last two. Last one, inner thighs stay connected, squeeze them together, press into left palm, begin to lift your upper body to meet the length of the lower body.

Think of a banana shape, lower and upper body lower together, deep breath. And we lift right back up using the left tricep, the left obliques, try not to get in, not to get into that left shoulder, pull it down, lower with control. Three more, lengthen to lift out and up and lower. Last two inhale and exhale once more. Lift up up up and lower with control.

From there, we're gonna flip over onto the belly, toes reaching to the back of the room, palms underneath the shoulders, squeeze into the elbows, press the tops of the feet into the mat. Inertized glutes are connected. Palms, hover forearms, hover pull the shoulder blades down the back, breathe, and and then exhale to lift the forehead and chest away from the floor as we breathe out, finding some extension of the spine, some hyper extension of the spine, lift the heart a little higher. And lower with control. Working to open up through the chest.

Palms hover on the inhale, inner thighs glute squeeze together, shoulder blades squeeze together as we lift on the exhale. Inhale heart lifts a little higher. Maybe gaze a little higher, chin stays in line with the spine here, and lower back down. Adding on palms hover inhale. Chest lifts as we exhale.

From here, palms press into the mat. Keep those elbows hugging in. Exhale as you press the floor away moving into a little greater swan stretchier shoulders away from the ears, heart draws forward chin lifts up breathing, exhale to lower and lengthen think elbows bend back, belly pulls up glutes keep squeezing tight really using the backside, using the core to support the spine. Once more like that, palms hover on the inhale, chest hovers as we exhale. Palms press down inhale.

Lift the chest higher on that exhale out, pull the shoulder blades away from the ears, squeeze into the seat, inhale, and exhale to lower and lengthen all the way down and away. Once you arrive, give those hips a little wiggle, and then we'll wiggle slide our way all the way over onto that left leg. Once again, knees bend 90 degrees, heels in line with the hips, left arm extends long, palm facing up, head releasing it down. Now I'm still lifted in that bottom left oblique here. My glutes squeeze together, my heels squeeze together.

I open my right knee inhale. I close my right knee as we hail, feeling that external rotation, that wrap from underneath right where your sit bone is. You can feel it. Open the knee. Close the knee. Working to open up the hips, strengthen those glutes, staying connected in the core.

Open and close to more just like this. Think ribs knit tight belly continues to pull back in in once more knee opens and closes. Keeping hips square legs parallel, lift that top leg up to hip height, flex through the heel, press that leg out long, think line through the fingertips, all the way out through that heel. And then bend the knee back into hover over the other. Really feel that length. Like, you're pressing a weight away. And then resisting, creasing right at that hip, not tilting, tucking the pelvis.

This all stays really square. Like you're bolted down through those hip bones into the floor. Lengthen through the heel, lengthen through the thigh, flexing back with those toes two more times, stretch all the way out, bend it in. This time we stretch to hold, zip up tighter through the waist. Length in the leg a little higher and exhale lower to hover. Lift it up long straight line of that leg, finding length through the hip and the thigh here, all the way out through the heel.

Really feel energy through your limbs. I'm working my leg line to lift. Belly pulls up and into lower. Last two. Last one.

Lower to hip height and stay creasing at the hip, kicking through that heel leg shifts forward, point through the toes, lengthen and press it back, squeeze underneath the seat, lengthen through the hip and the thigh. Right hand can be on the mat, maybe palm down or just fingertips down for a little added support here to really stabilize the palettes. For a three, kick it forward, exhale point and press it back for a two. And press one more inhale point and press behind squeeze the seat lift in the waist flex through the heel. We take our circle forward up back and down. Keeping it really even here and even circle.

Again, with that bottom leg bent, maybe a little more stable, working this outer cheek for two. Using that low belly one more Nice control, reverse that circle back from the glute up from that outer glute and leg down and around four more inhale and exhale. Three. Last two. One more.

Holding that leg long point through the toes, continue to work in that outer right leg as you slide that left leg long, deep breath in. Exale press the right palm down for support. Left leg floats up to meet the right, squeeze inner thighs together. Bottom leg lowers. Try to stay square on those hips.

Bottom leg lifts. Inhale down. Axhale up for two. One more. Bottom leg stays lifted to the top leg, press into the right palm, use your right tricep your right obliques to lift the upper body to meet it, and then lower the legs and the upper body together in one piece. Everything lifts on the inhale.

Try to hover those bottom ribs. Lower on that exhale with control. Zip up through the legs through the waist. Pull the belly in as you lower back down. Try not to just plop shoulders away from the ears working that right tricep for two.

One more lift up and lower. From there, we flip back over onto the belly once again. Squeezing those legs together. Palms, press underneath the shoulders. Toast tucked underneath us. Now stay zip tight through the legs, tight through the core.

Option to, of course, have those knees on the mat for more support, deep breath in. Press the floor away, finding our plank position to hold. Taking three deep breaths, lifting the heart, lifting the waist, inhale, and exhale. Two. Little tuck of that tail belly stays really connected.

One more breath in. Exhale shift slightly forward over the fingertips. Shift back into the heels as you inhale. Shift forward on that exhale. Two more times, shifting back.

Zipping up through the legs and the waist shifting forward. Once more back. And forward, adding our leg pull right leg lift, shift back into the left heel, shift forward, lower the right toes. Other side, lift and shift. Exhale forward and lower. One more time each direction.

Each side, shift and lower. Lift and go back. Go forward and lower. From here, left palm comes towards the center of the mat, swivel to the outside of that left foot, reach your right fingertips high pressing left palm into the mat holding our side plank. Inhale, lift the hips a little higher exhale. One more breath in.

Exhale, reach that right arm all the way overhead, and then all the way back down onto the mat. We transition, start by kind of moving to the left side of your mat, right hand underneath the shoulder, move to the outside of that right leg, and then lift your left arm up. Now pull the shoulders away from the ears. Now pressing right palm into the mat, can we lift the pelvis higher inhale? XL chin away from the chest.

Of course modify on that bottom knee if you need. We're gonna move into our leg pull facing up so we flip over our left shoulder onto the back fingertips flip to face our heels, toes point, inner thighs tight, pelvis, and heart lift up. Think of a string from your chest, and your pubic bone pulling to the ceiling, chin is off the chest, head is not dropped back. Maybe you hold here, maybe you rest, adding on right toes reach for the sky, right leg lowers, squeeze that right glute heel to floor, left leg lifts. And lower. Only one more each side squeezing from underneath the seat and zipping up through the legs through the waist.

Left lower and hold. Deep breathe in. Pull the belly in, lift everything one inch higher with control. Hips lower all the way down. Keep those legs long. Reach your arms up.

And then exhale take a forward fold. Bend the knees if you need, maybe flex your feet for a little deeper stretch, taking a moment to release that body over the legs. Take a deep breath in and a deep breath out. One more inhale. Crawl a little further forward, maybe flex your toes a little higher to the sky as you exhale.

From this lovely forward fold, we'll point through our legs, reach those arms past the toes, take a deep breath in, and begin to round and roll all the way back down onto the back, onto the mat of course, using those hands behind the legs for a little added support. If you need, our core should be nicely warmed up here as we move into our teaser starting with one leg at a time. Arms reach to the ceiling on the inhale. Curl chin over the chest hovering that right leg at eye level, it could be bent or straight and moving right on up feeling the scoop in the waist holding on if you need bending the knee if you need, thinking of two parallel lines between the leg and the arms here, lift the heart a little higher, pull the shoulder blades down into the back a little further breathe and exhale to lower with control. Trying to keep that leg nice and long, releasing a little bit more in the front of the hip pulling down a little tighter into the waist. And then head and arms reach back leg lowers down, left side arms up inhale.

Begin to curl up, feel the scoop in the waist. Ribs draw together, belly pulls down, really working to lift the leg from the core versus our quad muscle here. Lift the heart and the chest a little higher. Pull the waistline back to start to lower back down with control moving evenly through the back of the pelvis just because one leg is lifted. We shouldn't feel crooked here.

Use the belly, find the hover, release it long at the bottom. Zip up tight through those legs. You could, of course, do one more each side, or we'll do two more total with both legs. Arms up on the inhale. Use the breath. Use the belly.

Same pace. Start to curl up, hover the legs. Do what you need. Mentor straight knees. Pull that waistline back in in, feel that scoop through the low belly right around where your waistband is. So we're a little bit rounded in the low back, but the heart is lifted. The chin is lifted.

Hold that gorgeous v shape inhale. Exale with control. Start to lower back down, bone by bone, see if you can find a hover, heels, shoulder blades, hover, belly pulls deeper arms float by the ears. And then in one piece, we lengthen everything out feeling that body a little longer. Once more altogether here, arms reach on the inhale, we round and roll up on the exhale.

Zipping up a little tighter through the legs a little tighter through the waist, take one more sip of air, grow longer through the limbs, and exhale to lower back down in four inner thighs squeezing tight three. Belly button pulls a little deeper as we have our two arms reached by the ears and lengthen everything out long on one. Feeling that lovely full body stretch here wiggle your fingertips wiggle your toes, and then circle your arms to hug your knees all the way back into your chest, right where we started on the mat here, with a moment of gratitude, thanking our legs for everything they just did for us, deep breath in. Give them a tight hug. And when you're ready, gently rock and roll.

Yourself all the way back up to a seat. Thank you so much for joining me today. And I hope you had a fun workout on the mat.