Full-Body Flow

Hi. I'm Gia, and today we're gonna do a flowy class that should feel really good on your body. So we're gonna start on your back. You can lie down. Feed her hip distance apart. Want to bring your hands onto your rib cage.

Elvis are wide shoulders are down. Just take a deep inhale through your nose and exhale out through your mouth. Inhale feel your rib cage expanding into your hands. And exhale feel them narrowing as you release all the air. Two more times. Inhale, try to feel weighted onto the mat.

Your pelvis is nice and grounded. Aghale, release the air. One more time. Inhale and exhale. Release your hands by your sides. We're gonna add in some pelvic tilts, sink deep inhale.

And exhale, just tilt your pelvis up toward the ceiling and print your spine into the mat. Inhale release, exhale tilt up. Try to keep your legs relaxed. So it's coming from your center of your body. Inhale release, exhale tilt under, feel pelvis mobilizing one more time, inhale. It's quiet in the shoulders and the upper body, exhale tilt.

Come back to neutral. We're gonna stay in neutral. So we're gonna bring one leg up to tabletop. So you have that 90 degree angle with your legs. The other leg is gonna come up to tabletop, fully your abdominals holding your legs up.

Keeping your legs at 90 degrees, you're gonna lower one foot down toward the mat for a toe tap. And then exhale as you pull it back up to 90 degrees. Inhale lower the other leg down, exhale, pull it back up to tabletop. So your pelvis stays still. It's just the leg moving. Inhale lower.

Exale lift, there's alternating legs, lowering the other leg down, and then lift back up. So just like before, you're quiet in your upper body, no tension in your neck and shoulders, If you do feel tense in your neck, you might be going too far so you can maybe keep your leg a little higher as you lower. Two more each side, lower. Try not to arch the back. Think of the back of the rib cage thing on the mat.

And lower the other leg and lift back up, last set, lower, and lift, inhale lower. Exhale lift. Now keeping your legs glued together, you're gonna lower both feet down toward the mat. You don't have to touch it, and then back up. So you go as far as you can without your pelvis changing. Inhale as you lower, exhale as you pull it back up. Think of the navel pulling in toward the spine, finding that connection, especially to your lower abdominals to lift back up.

Inhale lower. Ag sail lift. Two more. If you feel any shaking in your abdominals, that's a good thing and lower means they're just working. Last one, and lift. Now keeping your legs at tabletop, we're gonna bring your hands behind your head, one hand on top of the other, elbows are wide, inhale back here. As you exhale, you're gonna curl your head and chest up.

Inhale lower back down, exhale curl up. So your legs stay still. You're just curling up to your legs. Going as high as you can, but try not to push your head forward. You wanna keep your neck in line with the rest of your spine. You're just rounding. And lower back and curling up two more.

Last one. And then hold this one up, you're gonna stretch one leg out and then bring it back into tabletop. And he'll stretch the other leg out, exhale back into tabletop. Just keep alternating, stretch, keep your chest lifted the whole time. And stretch and then pull it back in.

Keep the chest up and leg comes back in and stretch. Pull it back in one more each side. Stretch and bend it in. Last one. And bend it in. Keep your legs up and lower your chest down. Take a deep inhale, exhale as you lift back up into your chest lift.

Now you're gonna stretch both legs out. Find that diagonal where you can hold it and then pull it back into tabletop. Inhale stretch, exhale as you bend. Again, monitor your back so you're not arching your back. If you're going too low and feeling that your back is straining, you might need to bring your legs a little higher, and then back in. Keep lifting your chest, and then pull it into tabletop.

Stretch out, and then back in two more. Elbows are still wide. Last one. Reach, and then pull it in. Huck your knees into your chest.

Just rock side to side. Take a breath, giving your abs a little break. We're gonna do one more thing with your legs and tabletop. So when you're ready, bring your legs back to tabletop, hands behind your head, elbows are wide, curl back up, This time, keep your legs still. You're just gonna rotate your upper body to one side and then back to center.

Rotate to the other side and back to center. Just keep alternating. Your legs and your pelvis stay still. Here's rotating your upper body. Think of your armpit coming toward your leg.

And then other side. Back to center. One more each side. Should feel those obliques burning. And then lower all the way down, hug your knees into your chest.

You deserve a little break. So we're gonna keep one knee into your chest, stretch the other leg out on the mat. The leg that you're hugging in, you're just gonna circle it around. Just get a nice little, bit of movement in your hip, reverse your circle, and then keep the opposite hand on your leg. The other arm's gonna come out to the side.

You're gonna go into a twist Try to keep both shoulders on the mat, but you can let the hip come off. If you wanna deepen your twist, you can turn your head away from your leg, and come back up to center. You're gonna cross your foot over your opposite leg, and then pull that leg into your chest for your figure four stretch. Just opening up your hip. Should feel nice, especially after all the ab work we just did and get a little bit of a break to kind of relax and just real find any release of tension in your body.

And put your legs down. The leg that you were just stretching, you're gonna push that up to the ceiling and let the other leg stretch out on the mat. Flex the foot that you're holding and just pull that leg toward you to stretch out your hamstring. If you're, hamstring are particularly tight, you can bend your other leg and just put your foot on the mat just to give you a little bit more room to stretch. Release that leg all the way down to the mat and just notice the difference between the two legs.

One leg should feel really long and loose and the other leg might feel a little bit tighter. So we're gonna work on that leg now. So hug your other knee into your chest and then just circle it around. Make sure you're letting your arms do the work to circle it. You're not really moving the leg. You don't wanna find any grip in your hips.

We're gonna release all of that. Keep your opposite hand on your knee. Go ahead and bring the other hand out to the side and come into a twist. Again, both shoulders are on the mat. And if you wanna turn your head away from your legs, you can.

And then come back up to center, cross your foot over your knee, and then it will come into your figure four stretch. Think of turning that knee out to the side as much as you can to release your hip. And then bring your legs down, take the leg that you were stretching and stretch it up to the ceiling, flex that foot and either have the opposite leg reaching out long on the mat or you can bend your leg with your foot on the mat. And then stretch where you can. Try to keep the leg that you're stretching as straight as you can.

So you really get into your hamstrings. Breathe into that stretch. Those nice full breaths that we did at the beginning of the class. You wanna keep feeling them so you can release any tension that you might feel. And then when you're ready, we're gonna release your legs.

We'll bring them back to tabletop. So find that tabletop position. This time, we're gonna bring your arms out to a tee, shoulders are down. We're gonna go into a TikTok. So you're gonna let both legs go over to one side.

Keep your legs glued together. Then think of using your obliques to pull them back up to center, and then legs go to the other side, and then back up. So both shoulders are staying on the mat, but you can let your hips come off and back up and the other side, and then back up. One more each direction, and then back up. Inhale to reach exhale to come up. So you can continue with bent legs or you can straighten both legs up to the ceiling.

We're gonna repeat that with straight legs. You might not go as far and that's okay. So you're gonna reach both legs over to one side. And then come back up to center, and then both legs over to the other side, and then back up. Again, keeping both shoulders on the mat as much as you can.

And center, and both legs to the other side, and center. And if this doesn't feel good on your back, go back to tabletop with your legs. And then back up last one. Then we're gonna add on and make that a circle. So for corkscrew, you're gonna bring your legs over to the side, down and around, and then back up to the top. And then we reverse the circle over to the other side, down and around.

Again, you can do this with bent legs if that feels better for your back. Over around, back up to the top. And then other way. One more each direction. Really squeezing legs together, reaching the legs long.

Last one. And then hug your knees into your chest. You can rock side to side. And then we'll rock up to a seated position, and we're gonna go into spine stretch. So you're gonna sit with your legs as wide as your mat, feet are flexed, Long spine, arms are gonna reach in front of you.

Take a deep inhale, grow your spine a little taller, exhale reach your head between your arms, reach forward, pull your waist back. Find that nice stretch in your back. Inhale, grow tall. Ex, so you have a two waist stretch, so your waist is pulling back as your hands are reaching forward. So it's like someone's pulling you in both directions, inhale, grow tall, exhale as you round forward, pulling the toes back, keeping your legs active, and then roll up. If you need to bend your knees just to get a little bit more vertical in your spine, you can reach forward, and then roll up. Inhale. Exhale as you pull forward.

Now we're gonna change it up. So inhale lengthen your spine, exhale again around forward and hold. From here, you're gonna flatten your back. Think of coming from your tailbone all the way up. So you're a nice hinge forward.

Then you're gonna round your spine again and then roll all the way up to vertical. So you round forward, waist is still pulling back, lengthen your spine from the base all the way down to the top of your head, and then round your spine. And then roll all the way up. We're gonna do that a few more times. So you're gonna round forward, find your flat back, think of your tailbone reaching back, your head reaching up toward the diagonal, and then round roll up. You'll start to feel those back muscles working, and then you're gonna round, lengthen your spine, and then round again, and then roll up.

Last one. Round forward. Flat back, lift, and then round, and up. Now we're gonna do one more and hold. So you're gonna round, find your flat back. We're gonna hold that there. From here, you're gonna pump your arms back.

And back. Think of the arms moving from your back. So it's not just your hands. It's that whole back side of your body working. We're gonna do four, keep flexing your feet. Three, two, One, you're gonna round forward, let your hands come onto the mat. Let me just get a nice little stretch.

Take a breath, and then just roll up one bone at a time. I want to come onto your stomach for swan. So you're gonna lie down with your legs either together or hip distance apart. Whatever feels good to you. Hands are just gonna be a little bit wider than your shoulders and a little bit in front of your shoulders. Reach your legs long.

Your legs are gonna stay on the mat. Just gonna push down into your hands, lift your chest up, focus more on the length than how high you're going, and then lower back down. You're gonna have your elbows pointing back as you're pushing up. And you don't have to straighten your arms. My arms are staying bent.

I don't want to crunch my back, so I'm not going all the way up. It's going where it feels good, but I still feel a stretch. Lifting and lower back down, trying to keep your shoulders away from the ears. Two more lifting up and lower down. We're gonna hold this next one up and do a little neck roll. Lift up and hold.

Alright. Find that position where you can hold it. You're gonna turn your head to one direction. Gonna go down and around with your head to the other side and then back to center other way. Turn your head down and around, and then back to center. Lower all the way down, and then push back into child's pose with your feet together knees apart.

Just find a nice stretch on your back. Reach your arms long, and then we'll roll up so you're on your hands and knees. So your hands are right under your shoulders. Your knees are right under your hips. Find a long, neutral spine.

Take a deep inhale so you can arch your back into your cow, and then exhale as you round into your cat. Then just keep alternating the position and go at your own pace. Moving through your spine. Think of pushing down with your hands and pushing down with your shins. So in your arms and legs are still active even while we're moving your back and then coming into your arch and then rounding your spine one more time in each direction.

And round. Come back to a neutral spine. We're gonna reach one leg back. You can have your foot on the mat or you can lift it up. Try to keep your hips square so both hip bones are facing the front. And then when you're ready, you're gonna reach the opposite arm forward.

I like to have my palm facing in like I'm shaking someone's hand and just a better position for my shoulder. So the hand that's on the mat, you wanna push down away from that and then push that opposite chin into the mat again to give you a little opposition and to keep your arm and leg active. Just hold that reach your hand and foot away from each other. So you find length in your whole body and then lower their arm and leg down and we'll do the other side. So the other leg is gonna go out. Again, you can keep the foot down on the mat or lift it up. Either way, try to keep your hips square.

And then when you're ready, your opposite arm is gonna come forward. Hand is facing in like you're shaking someone's hand. Push your hand and your chin away from the mat or into the mat, I should say. And just reach your arm and leg across the two sides of the room. Keep breathing.

Try not to hold your breath. And come on down. We're gonna go back to that first side and add a little movement. So you're gonna reach your arm and leg out. Once you find your balance, you're gonna round your spine and bring your elbow and knee together, and then push it back out. Elbow and knee come together and then push it back up.

Two more. Keep spreading your fingers on the mat. I'm really pushing that hand into it, finding that connection to the mat. Reach one more. Pull in and reach lower your hand and leg down and we'll switch to the other side. So find your balance.

Find a nice square hip squared shoulders, and then from here you round your back, bring your elbow and knee together, and then reach it back out. Again, one side might feel a little bit more challenging than the other. Just depends on where you're more balanced. And stretch your arm and leg out. Two more.

Ben and reach one more and reach and then lower back down. Push back into child's pose, just give your wrist a break. Keep your arms stretching long. I'm gonna do one more thing on your wrist. So we're gonna come back out on your hands and knees.

This time you're gonna tuck your toes under. So again, spread your fingers wide, push down into the mat, and then you're gonna lift your knees up. You want to try to hover them just an inch off the mat. So just gonna hover your knees, pull your abdominals in, fill your breath, supporting your movement. I'm just gonna hold for five four, three, two, one. Lower back down. We're gonna do that again, but add a little movement.

So you're gonna lift your knees up, find your hover. And from here, you're gonna go into your cat cow, so you can arch your back, and then round. Try not to lift your knees any higher than they are. So knees stay still. Just rounding and arching your spine. Two more. Last one.

And then lower your knees down. Push back into child's pose one last time. Give your arms a break. And then come all the way up. We're gonna stay on your knees.

You're just gonna have your knees right under your hips. Hands are gonna go by your behind your head. We're gonna do a little side bend. So you're gonna lift up and bend over to one side and then come up and then bend over to the other side. Try to keep your weight even on your knees.

So as you're bending, you're not letting that opposite knee lift or lose weight. Trying to stay grounded onto your mat. Up and over. Up and over. One more each side.

And then we're gonna add a little rotation. So you're gonna go up. You're gonna twist and then come back to center and twist to the other side. Back to center. So I'm trying to keep my hip bones facing front. I'm just twisting at the waist and center.

Twist center, rotating as much as you can, one more each direction, and then come on down, shake out your arms We're gonna come onto your forearm for a side plank. So you want your elbow right under your shoulder. Bottom leg is gonna be bent, top leg is straight, and then you can bring your top hand on your hip. So you're just gonna lift up into a little side bend and then come back down. Think of lifting up from your obliques, and then coming back down.

As you're pushing up, try to keep your shoulder away from your ear. So you're really supporting yourself from your back up and down. Two more. Up and down last one, you're gonna hold this one up. You're gonna reach that top arm up to the ceiling and then here keeping your hips square. You're just gonna rotate from your waist.

Reach that top arm underneath your arm and then back up. So you're gonna thread that top arm through, find that twist, and then back up. Threading it through, and then back up one more through red. And up, lower all the way down, and we'll switch sides. So the bottom leg is gonna be bent, top leg is straight, and you're on your elbow. You want your elbow right under your shoulder and top hand's just gonna be on your hips for now.

You're gonna lift up into that side bend and then come all the way down. Again, think of lifting your waist up and lower and lifting up and down. Three more. And down two. Last one, you're gonna hold this one up, reach that top arm up to the ceiling, and then you're gonna thread through, and then come all the way up, and thread it through. And up and thread.

Up last one. And then come all the way down. We're gonna go into mermaid. So We're gonna stay on this side. Just stack your legs one on top of the other.

You're gonna hold on to your top ankle with your hand, and then the other arm is gonna come up to the ceiling. You're gonna lift up and over towards your legs, find a nice stretch. It should feel really nice after the oblique work that we just did. And then come all the way up, and you're gonna reach away from your legs, come onto your elbow, find length in that side, and then come all the way up, and reach over, and then all the way up. And away.

One more time, lift up and over towards your legs. Now from here, you're gonna rotate to face your legs. Just get a little bit more of a stretch on your back. And then come back up. You're gonna look toward the ceiling, a little rotation, back to center, and then come all the way up, and then we'll switch so your legs are on the other side.

So again, you're stacking your hips as much as you can or your legs. You're stacking your legs as much as you can, grabbing onto that top ankle, reach the other arm up to the ceiling. You lift up to go over towards your legs. It should feel really nice. And then come all the way up, and you'll reach away.

Find the length and position as you're on your elbow, and then come up, grab your ankle, reach up and over towards your legs. And then back up and away. Just keep breathing. Grab your ankle, lift up and over. Now from here, you're gonna turn towards your legs, find the nice rotation stretch her back a little bit, and then come back to the side, and you're gonna turn up toward the ceiling.

And then come back to your side bend and then all the way up and then just sit with your legs crossed when you're finished with a little breathing just like we started. This time, we're in a different position though, so hands on your ribs. So think as tall as you can. Take a deep inhale through your nose and exhale out through your mouth. Hopefully, it feels a little bit easier to breathe deeply inhale.

Feel the ribs expanding, exhale as you narrow, releasing all the air. Two more times. Inhale, and exhale. Try to feel the length in your spine. Keep the length as you inhale. And exhale.

Release your hands. And thank you for taking this class. I hope you feel a little longer. You had a little bit of work, a little bit of stretch, but it, hopefully, you just feel really good. I'll see you next time.