Creative Mat Flow

Hi, my name's Sarah and I'm from Melbourne, Australia. Uh, we're going to be going through an intermediate math class today that's really focused on flowing transitions. So there's going to be a little bit of choreography, a little bit of coordination to the class. We have filmed a little outtake of some of the trickiest transitions broken down so you can view that first before watching the class. Then once you've got the hang of them, then you can just flow through the whole class with this. So we're going to start today by standing onto the edge of our mat and feed a parallel. And we're going to take the arms up to the ceiling as we breathe in.

Big Breath out, circle the arms by your sides. Breathe in and big breath out around. Am I going to do one more of those? So we breathe in to lift up, we go arms around, roll the spine down. And as we roll the spine down, we're going to walk the hands out, add into our front support position, and just breathing here for two breaths. Really spreading out through the hands and soft on the elbows. Trying to just take three steps back. Now as we walk it back to the feet to three, roll it up, take the arms to the ceiling.

And this time we're going to rotate around towards the windows. So we're opening up the spine, roll the spine back down and through. And we walk it at one, two, three and breathing there for two breaths. And really for that energy all the way through the leg, through to the heels. Walk the hands back to three, roll it up, take the arms up and let's rotate to the other side.

Roll it down and walk it out. One, two, three. And these times are going to lower the knees down to the mat and sit it all the way back to the heels. Just breathing in this position first. So we're really gonna see if we can feel now that breathy and the start into the shoulders first. And then we want that breath to go all the way down into the ribcage as we breathe in. And then big breath out and get rid of all of that air. Next breath.

Intake it all the way down to the lower back and on the breath out. Feel as though you get rid of all of that air breath in. Try and take that air all the way down in towards the sacred big exhale. Getting rid of any style ad that's in the body. Last breath all the way into the hips.

On the next breath out, we're going to keep around and back and we're going to come full it. Keep taking the hips continuously forward until they unravel. You. Open the chest, lift the jaw up. We're going to Tuck the toes under. Lift the hips up to the ceiling into our pike and stretch the heels back. Bend the knees so you're going over the toes. Release the feet, sit back to the heels.

I'm going to do more of those breathing out to come forward in how? Wrap the shoulders back. Lift the Joel, Tuck the toes and leaf the hips. Stretch the heels back, bend the knees and then see all the way down formal. Really feel that rounded script spine and I keep a connection to those abdominals. As you open that spine, tuck the toes, lift the hips, Sturridge shit back. Bend the knees and really what to stretch over your toe joints at that point and release it down, scraping through the abdominals, keep that lift, try and stretch the jor as you go up.

Tuck the toes, showed us, draw down the back as the heels stretch, bend and rallies. Last one says a really lovely exercise to get the front and the back of the body. Feeling really open, active, and awake. Before we start at full mat class Benz and release, we just got to do one more to take us in the transition. So we go forward and revel the hips. Take it up into the pipe position and stay. So we lift it up.

From there we're going to jump the two legs towards the hands, so their feet crossover and they come through. Lovely led ladies and sit it forward. Two knees bent and arms out in front. And on the exhale we're going to roll half way back towards the Mat and we're going to stay in that position for 10 little pulses. So we go one and two and three really thinking of keeping that Tuck of the tail so you feel that scoop of the abdominal and I, nine and 10 roll it back a tiny bit further. 10 more nice, strong, deep, right that each time you pulse so you really feel that depth into the abdominals.

Getting deeper each time I and nine and 10 we've got one more to go. Ladies, roll it back a little bit better and up. One and two, three and four, keeping really light through the head and the next. There's barely any change there. A nine and 10 feeling that, hey ladies, we're all at all the way downs. Heck, the fading a little bit closer to the buttocks. We roll the hips all the way up. When you get to the top, take the two arms back overhead, leave them on the mat as you roll the spine down and press the arms down by your sides. Exhale, roll it up, reach the arms back. Really reach out through the arms as you roll the breastbone away from the chin, anchoring the tail. Last formal.

Breathe out inhalation. Feel long all the way from the knees through to the hand. Yes, and harassing the audience and just keep checking in with the feet as well as we do. You're rolling up that you're feeling even pressure through all 10 toys through the center of the heel and rest the arms. Last one. Roll that up.

Breathe into rich brie that really fill that role in the chest. As you come down, press the arms down. Now keep the arms there and roll the hips up one more time and we're going to stay at the top. We breathe out. Float one leg up and down, changing sides and lift and lower. So you can choose the breath pattern that really works for you for this exercise. But as the leg is lowering, I want you to think about activating that hip and really pressing through the foot to keep that engage in going through the back of the leg. One more to go each side, ladies and down. Roll it back down through the spine.

And then from there we're going to squeeze the legs together. Type the legs up to a tabletop, and you can take the arms a little wider to a tape position. If you like, two legs go across, breathing in and on the exhale we're going to extend one legs that top leg out to straighten, bend it in Emory, that rural back in how to go across. Extend that top leg out to straighten, bend it in n roll back. So I'm really using that exhale as I extend the leg to get the day pinning of the waist at the same time. [inaudible] breath in and then exhale. Extend the leg deep in the waist.

And Ben these time. Ladies, we're going to take the knees all the way over. Continue to take the legs all the way over to the floor. So you're coming around to face me and we're going to roll it all the way over. I'm just going to wriggle back on my mat a little wall. From there, we're going to roll these top arm open and then it goes up to the ceiling to come all the way back. So it's like a bow and Arrow as you open so it rolls across the chest, lift the waist as you come home. One more.

It's really important to keep that rotation in all about that work classes to really open up that upper body. Now we're going to bring this hand down in front of you so you can extend the underneath arm out. Long two knees bent up at that 90 position and we're going to go into some glute work. So we lift that top leg up one and lowering it down two and down. So thinking in particular, really getting that heat through the glutamate as we lift.

Good and really getting that through the underneath side of the waist. Last one and now we're going to lift the leg up. Halt, take it out to straighten. It's going to come forward. Lift lower and back and full with lift, lower and back. And we're just going to have a gentle flex on the foot so that we really feel that energy coming out through the heel as we lift and Lola, two more ladies and back. Last one and next one.

We're just going to keep the leg forward when a drop catch towards the floor. So it goes down up two and three. It should be feeling that band coming through the glade. Snap last one, halt. Take it back and now externally rotate the leg. Now keep the rotation. You can stretch the foot lift and lower and lift and lower.

Imagine you pressing that heel up against a wall so you really have that connection from the heel to those external rotators in the hip. Last two last one and all the way down. I'm going to press that foot into your mat. From there, use this hand and push up off the hand so that we're on the underneath arm. This arm comes down by your side. We're going to breathe in and reach into the side stretch. Exhale, lower it down. Breathe in.

Really opening up that top side. Exhale, lower last. Am I going to lift him? I'm going to hold it up there. We're going to extend the underneath leg out to straighten at the same time and now we're going to load both hips and brewery that lift. We're still going to reach the arm over low or both hips and upper reach. One more ladies, and just think of pulling the pubic bone up towards the breastbone as we rich.

Now from there, brewing the sand back to center. Bend this knee back in. Take the hips down. Front hand comes onto the mat in front of us. Slide the sum through. Tuck both knees on top. Take the arm out and roll it onto the other side. So as you roll you can just adjust the body back onto your mat as you need to.

And a bow and Arrow to open the arm back towards me. And then we take the arm up to the ceiling as we come back to more ladies. Really feel that rotation coming from the upper spine, leaving the pelvis and the lower spine behind last one and bring it all the way back. And now we're gonna adjust the underneath arm so it goes out long. Keep the two knees bent at 90 and we start a lift and lower too and down. So keeping the knee bent at this stage, using the breath out to lift last one.

And then we take the legs straight out. Holt, we bring the leg forward, lift lower and back. Forward lift, lower and back. As that leg swings forward, just making sure that you're really keeping the pelvis stable. Uptown and back. Last two ladies and back. Last one.

And then we're going to take the leg forward one more time and we're going to go into our drug catches on three great work, four, five, six, seven lesson eight take it back. Imaginary Wall behind you. Externally, rotate the leg, lift it up for one and two. Really try and reach that leg out and away from the hip. As much as you can. Lift the waist and last one good way. Press that leg down into the mat.

Push off that top arm so the underneath arm comes up underneath you and that top arms down by your side pressing to that bent knee. Lift it up, breathing in, and exhale. Lower it down. Breath in, lifted up, and exhale. Lower it down. Really open that top side. We're going to hold. Take the underneath lake out to straighten up. And from there we lower the hips and lift it up. Arm goes all the way over to more. Just remember that pubic mind zipping up to the breastbone.

Last one, lift it up, and now we're going to bend that underneath leg backing. Take the hips down, top, hand back to the mat underneath, arm slides through, and we're going to roll it back onto your back. Taking the two legs out to straighten ums back overhead. And we're going to come up for the roll up. So lifting the head, chest, rolling the spine all the way up. Breathing in. Exhale, roll it back down. Taking the arms back and arms come forward. Roll and roll it back and arms come forward. Exhale, roll. Really feel the shoulders drawing back as you roll forward.

And um, all rolling it back. Last one ladies, and rolling it back and press the arms down by your sides. And from there we're going to take one leg up to the ceiling and we go into our leg circles. The leg goes across the body, down and around a Chris, Dan, around three, four and last one 5:00 AM we're going to reverse the direction at and around one and two, really stabilizing through the backs of the shoulders for last one, five and seize a change. Legs, leg goes across, down and around, up one and two. Keep breathing through the leg circle as you feel comfortable. Last one five and this is really going to get our hips warmed up for the next two exercises that are to come and five m per resta like all the way down, Richard. Two arms back overhead.

Lift the head chest and bring the arms to a 45 start our hundreds from here. Rethinking two, three, four, five in, yeah, I know. Two, three, four, five. Really feeling that energy going all the way through the legs, through the backs of the arms, lengthening out the spine. Go and you can either choose to keep the legs here or we can float those legs off. For most it's to go keeping that pumping of the breath through the body.

Last two sets. Okay into three, four, five an hour. Now I'm gonna load legs, but keep the chest up and a roll all the way up to sitting. Good work. Press the hands onto the mat. Scoot the buttocks slightly forward. Bring the hands onto the ankles and lifting the feet up for the roll like a ball. So before you go, think of lifting the spine quite tall and then imagine you keep that height as you pull into the rounded spine in how, let's rock it back. Exhale, my, I don't really have a strong focus on the Breck out to come up.

So that's quite a deep breath to feel that evening into your center. Two more ladies. And then we're going to do a roll, like a ball to stand. Last one like this. And now we rock it back and we come up and stand. Good luck.

We're going to get back to out again and we're going to roll like a ball and coming up and stead. So I am keeping my feet together, which is super challenging to mighty. Go Ladies Rock. You can cross the fade if you need to though. Up and last one down. Yep. And rocket. Oh and stay. Alright. From here we made it, we're going to do 10 calf raises. So we breed that and we're lifting the two hills up, lowering it down as the heels lift.

We're going to start to take the arms up higher, three and four. And I want you to think you've got an imaginary puppet string that's really drawing you up to the ceiling. As the heels lower my arms. Keep going out to the side seven and I lost nine last one. 10 lower the heels. Take the two arms back up on the breath in. We just go for a high release of the upper spine. Open the arms to a little V.

Exhale, come back to neutral. Arms to the ceiling. Breath in, open and breath out. Last one, breath in and breath out. Now we're going to roll down through the spine. Take the hands down to the mat, bend the knees, walk the hands back behind you, roll it on back down into the start of a single leg stretch position lead. It's going to do three single leg stretch here, so we go change one, two, three. Now we're going to try and roll it up to sitting. So we roll and change from me. One, two, three, roll it back. Change. One, two, three, roll it up and one, two, three. This is really challenging to be able to keep the spine centered.

As you do that, roll up the legs. Gonna want to pull you around. Change to three, roll it backs out last time through and one to three roll and one, two, three. Really screwed those abs. Tuck the two in. We go out slowly to start the double leg stretch. Quick pull home reach and exhale hard. Reach slowly out. Exhale, pull hot and I want you to imagine you're really pushing the legs up and then pulling the backing towards you from your center.

Last one, holding the knees there. Bring the hands around behind the head and if you need to you can rest the head down. We go into the crisscross from here. Exhale one and change too. I want to keep it dynamic pace for this one for five. Last one, six pull the two legs in. They go straight to the ceiling. Legs go down to three x how pull home.

So just taking the legs down as far as you feel that abdominal control. Last one. And now we're going to seize the legs. We go change your one, two, three and four. Five last one. Hold six. Now from here we're going to go across to the knee, lay it all the way back towards the elbow and across to the knee to back to the elbow. So once you really look for that rotation right around that thoracic lumbar junction, two more to go ladies.

Last one. See the change legs and across and back. And think that stretch back is just as important as the polocrosse. Last one. Good wack. We survived the killer apps. Tech, those like in and just a playful roll like a ball to sit up. Yep. So nothing fancy.

Take those legs apart and they're just going to be at Matt with the pot pressing the heels down, the two arms come forward. We're going to take the spine forward for a spine stretch, so we roll it down from here. We're going to roll it back up. Bring the two legs together, lift the arms up, circle them back behind you. Lift the hips into a back support. Lower the hips down. Separate the legs. Roll it over, stack it back up tall. Lift the arms, legs together, hands back, hips lift and we've got four more to go and Zam roll it down, stack it back up, lift tall with the arms and spine, lift the hips, opening those hip flexes. Three more to go.

I really love incorporating the back support into this part of the mat work cause it tends to get quite hip flection biased. So this is a really nice opportunity to start to open up the hips and just to get that back of the body engaged in the movement and lift. Last one to go ladies up and over stack totally for the arms. Take it back, lift the hips down, separate the legs. They're going to go a little bit wider than your mat arms.

They're going to go out to the side and we're going to twist towards me for the saw. Rotate down to the Pinky, come back up. Stack tool and again when it's going to keep that flow and pace through these two each side. Center twist, pull back with the waist up. Center twist, pull back with the waist up and center. Next one we're going to twist. We go over towards the foot. We're going to come up tall, keeping the twists, bring the back hand down onto the mat. Foot goes onto the floor, cross it around into our sides. Put position, that thing. Good way from there, we're going to take an into the twist, so we twist through to the thing. We come back around.

We're going to bend the two knees. So we sit towards the fit and press it up, twist it through to the fee. How? Back around. Bend the toony. Sit towards the fee. One more to go and lift it up and exhale, twist back around. This time, stay in the sides apart. Lower the hips back down onto your mat and then take that foot back around. Stack here. We survived other side and we go.

So keep the diagonal as you come up. Take the hand around. Take the foot over with you. Lifting to the side. Support now on the exhale, twist it through to the feet. Come back around. Ben The nice. Lift it up, twist it through. Back around and yeah, last one. Ladies, lift and Swisse. Just back around. Halt.

Lower the hips back down onto your mat. Set it back out. Now we're going to twist back to the first side again. Come back up onto that diagonal. Same transition. So go through that side support. Once we're there, continue that top foot around. So become into a lunge position. So I've got the two hands around. Yes, that's it.

Good rack on Ada side of the leg. And now we're going to straighten the leg. Keep the hands down if we can bend it back in so it doesn't matter if you're up on the fingertips at this point. And Ben just looking to get into those hips. Stretch and Benz and hold. All right. From there we come up. So we're going to a standing lunge position. Really get that zip up through your front wall and now we straighten the front leg and bent. Nice and simple.

Straighten and bent. Last one, straighten and bend over and do the same thing but add on a rotation towards the front leg. So we twist and we bend. Come back around center two more. I really love to put the standing working at this point in the class as well, just to keep those feet and the legs a part of the mat class. Hold this lunge, reach the arms up. Take them all the way forward. Back Down, either side of the leg, take the other leg down to meet the other foot into your side. Fun.

Yes, good luck ladies. Lower the hips down, back through your solid position. And we go out to the side, twist, come up, hand goes down, foot goes over, lifted up. Now continue that foot around into the lunch. Keep the hands down. Eight aside if you can, and we stretch the leg and bent and stretch and bend one more. Stritch and Benz.

Now from there we're going to come up taking the arms out to the side and from there we stretch the front leg and really keep that SIPA up through the front wall as you Ben's stretch. Zip up through the front as you bend last one. And Ben, now we add on the rotation so we twist towards that leg and then come back around and twist towards the leg. And back around to front. Last one. This is really going to highlight the ankle and knees to ability as well.

At this point in the class, reach those arms up. Go out as long as you can. Bring the hands on either side of the foot, take the leg back to meet the other one. Flip it around into the sides of pod. Lower the hips onto your mat. Hadn't we survived. All right, we're going to grab a hold of those ankles and we're going to bring it up into our open leg rocker. So when a stretch the legs and I want you to really get a pull back of the shoulders at the same time as you press down through the legs. So we've got that nice resistance through the whole body.

We breathe into rock back. Exhale, come back up, balance, breath into rock, back. Exhale. Right. Excellent. And think back to that powerful breath that we found in the roll, like a ball. Three more last to really feel that chest lifting through as you hold last one. [inaudible] and you bring the legs together, let go with the hands. Leave the legs floating and roll it down through the spine.

Take the legs all the way down, arms all the way back, and then bring the arms down by your side. Bend the legs in and on the exhale we're gonna roll it up through the spine. Breath in at the top and on the exhale, rolling all the way back down. So just a chance to revisit that pelvic curl again and we're gonna roll it up. And this next one, we're going to stay at the top.

So we roll it up and now we're going to extend our right, like up to straight in towards the ceiling. The leg goes down, keep the foot pointed, flex the foot, lift it up and point and back three and up four. I'm really thinking about this supporting hip, holding my pelvis up. Last one up and bend the leg in. Other leg goes up. Just double check that that pelvis hasn't dropped down. Keep the lift through this buddy x Preston like dad, flex up point, flex three and just choose that breath pattern that feels right for your body where you need the most support. Last year and talk the leg in. Roll it all the way back down.

Keep the arms down by your side. Take the two like straight up to the ceiling. Now when did you three play rollovers? How are we x? How to lift up and over flexing the fate. Little opening. Roll it back down. Circle. Exhale, roll it up and over. Really keep the lift in the waist and the energy in the legs. Roll it back.

Circle last one. Like this row. Flex the feet as you come down. Imagine like you were standing on the ceiling with those feet. That's how much energy you've got. Now we're to bring the legs together, or we're going to keep the legs together through this whole next bit we roll over. And then from here we start to roll back as normal and we're gonna roll up into a Taser as the spine finds the men. So we ro come to city and then we're gonna pull back in with the abdominals.

Take it back, press the arms, roll it over her eye theme. Exhale, roll it down, scrape the abdominals, keep the chest lifting rural and exhale, roll it back. One more ladies [inaudible] over and roll it back all the way up to the teaser and hold. Go into they you can swivel to face me for this bit. Lift the arms up. I'm going to start to bend the knees ins and that you swivel all the way onto the side. Nice work. I'm going to Tuck those feet in Nice and tight. That's him, so I really just sitting on just the one butt cheek and we're going to inhale.

Good. I can see red faces as we going to go over towards the pit and am I going to side bend to the other side, lifting up to the ceiling from the waist over towards the feet and then reach out tiny bit further. Lift it up, pull in with the arm towards that waist and reach it all the way over. And one more side bend to the ankles. From here we're going to lift up onto the two knees, reach the arms up to the ceiling. We go over to the side, extending these, the get in the hand goes behind the heads. And now from here we lift and lower this top leg. Eight times one end down.

So really feeling as though you're trying to press these hip on top of that knee. And I'm thinking of opening the front of that hip flexor as much as I can. Two more to go. Last one in. Halt. Now from there we're going to baby circles. One and two, three, four. Keep that energy up through the crown of the head. Rivers around two, three, four, five, six, seven, 8:00 AM gonna attack that like all the way back in. Bring it up, reach the arms to the ceiling. Swivel the legs to the other side. Am I going to sit it down? Tuck those feeding side. Bend towards the ankles.

Reach it over and side rich. Now here's where you want to live through the waist rather than pushing off those arms to the ankle and side bend. Tiny bit further lift from that waist and to the ankles. One more rich and all the way over to the ankles. And now from there, lifted up obs to the ceiling, reach it all the way over, hand goes down, leg goes out. And from here we lift the leg up one and two and just double checking that that bottom arm isn't locking into your hyperextension, that you're really keeping that wrap underneath the shoulders. Good ladies.

And just thinking of that zipper up of that pubic tube. Breastbone. Last one, eight. And now we do circles one and two, three, four keeping the energy up through the crown of their head. Reavis one, two, three, four, five, six, seven, eight and lowering that leg down. All right, we're going to jump onto our tummies next. So when I flip it over, bring the arms down by your sides. Head resting onto the mat and we're coming up for a KOPRA. So lifting up through the chest, reaching out through the legs all the way, ah, lowering it all the way down. And these, I'm gonna try and do one inhalation to lift it all the way up and then exhale all the way down. Great thing to lift it up.

Okay. Really? Oh I putting that thoracic exhale. Keep picking up the abdominals as you lower all the way down to more ladies. This, how am I going to hold the top? Take the right ear to the right shoulder. Roll the head around to center, stack it back up.

Tool left ear to left shoulder. Roll it around to center. Stack it up tall. Lower it all the way down. One more like that. And opening the thoracic Rachet through those legs, right a to right shoulder row and back up. Last one, left iie to left shoulder row and all the way up.

Roll it all the way back down. Taking the two ohms at long. Now for the swimming, so we're going to press the hands or the arms in towards the Mat and the legs into the mouth. We're going to float the head, chest and arms up, keeping that drawer up of the abdominals in for the swimming. Breathing. Two, three, four, five and a half. So then keep a fluid pace for their swimming. But if that pace isn't right for you, just slow the swim down to where you need to be for your own buddy. Three more sets of breathing in and out like this ladies. And we're trying to think of those legs being really parallel today.

[inaudible] [inaudible] lost it. Yeah, and and lower it all the way down. Just have a little breather there. And then from there we're going to keep the arms out in front. Keep them pressing onto the mat now as you lift the head and chest up.

Now from here we're going to lift the right arm and the left leg look underneath the arm for our rotation. Beautiful. Bring it back down. Pressing into the mat are the side. Look onto arm for the rotation. Press it down and look under the arm and harass it down and look and you want the head to turn with you. So it's a really nice chance to get that rotation all the way up through the head of the neck. Use the pressure of the other arm to help you rotate under way those of Domino's lifting up.

Of course at the same time and back last one and then all the way down. Okay, last extension here. We're going to bend those elbows in. Lift the arms and the head chest into a tiny hover. We go breathe in. Reach the arms out straight, keep the hover, circle the arms around, lift the chest up, lower it back down into a tiny, how the bend the arms. Reach the arms as they circle. Lift the chest and lower it down to a tiny hug.

Breathe in, exhale and Heidi, how about these ones? Great to really work those deep upper back and middle back extensors and the rotation in the shoulders. Two more and bend it in. Last one. Circle it around. Reach out through the head bands. He didn't press the hands into the mat. Sit it all the way back onto the heels and just give that spine a little lengthening out. All right, from there ladies, making a lie onto your side so you can face towards me and we're going to come once the underneath hand, she likes it, a little external rotation and then from there these hand's going to come behind the head as well. So we're going to start with that side kick from here. So we do a double to go forward on a flex foot. One to point the foot.

As we go back, we're going to lift up on the elbow. So really lifting that waist up high and it goes flex to go forward. To lift up and go back and forward. Press it back forward. Perez it back. Two more to go lift last one.

Lifted all the way up, reach your reach and bring the leg back down. All right, let's try the other side. Is it a rolling over? I'm going to flip this. All right to two hand. Stay behind the head. Leg slightly in front of the body. Lift the top leg up, flex the foot and we go. Two pulses forward. Point the leg, lift through the waist and point and back. Stretch. Four more to go. Ladies and other two lays in front of me.

I'm going to get ready to go into the fan kicked next and I'm going to let them demonstrate this fan kick. So I've got two more to go. Ladies, press the leg back. One more. Press the leg back. Hold. And now this front leg is going to go around for your fan kick, so it goes up. They're going to roll around, lift onto the elbow. Beautiful. Kick the leg around, back to the other side. Lift onto the elbow and go for that. Let two more ladies.

Roll it around and lift. Roll it around and lift. I lied. One more each side. Roll it around. That's it. Get that momentum up. Last one. Roll it around. Lift and hauled. Beautiful. Good WEC. Lie Onto your back. Thank you for my beautiful demonstration.

Lay it all the way back from me ladies. Two arms reaching back overhead. From there we're gonna roll it up into our Taissa. Rolling all the way up. Lifting the spy slowly take the legs down in front of you. Reach the arms up to the ceiling as you do. Cross the legs, or even once you get there, press the arms down by your sides.

And we're in Frat Boomerang. So from there we're going to tip it back and roll over. Change the crossing of the legs. Roll it up, reach the arms, circle the arms around, up, over. Reach to the toes. Press the hands down by his side. Nothing from your center, your hips, you rock it back. Change the crossing of the legs. Keep the lift of the waist, roll it back.

Reach into the teaser. Circle the arms around, up. Stretch away. The two more to go per stms. Rock it back and change. Lift threa center, right? Sure. The amps. Take the arms back up over. Hurry.

Subtle last one. Rock it back and change the crossing. Roll it all the way up. Lift, lift, lift, circling around. Reach over to the legs. Enjoy that little stretch and reaching towards the toes and then bring it in. We're going to swivel towards me. Now tuck the two legs in and we're going to bring the hands out away from the pelvis for your snake. So I've got this head in line with the hip and this hand just in a little bit from the knees. So we're going to swivel up onto the toes, into your pipe position from Hilo, where the hips, the chest down into your Cobra, and then bring it back up and sometimes the mat can get a new way and swivel the fee and lifting it up into the pipe position. Now I'm really keeping the lifts of my abdominals as I lower the chest down, lift the head up, pocket back up, and Swavel it around.

They've got one more to go and leaf, lower it down and up and swivel it back down. All right, so like other side three on other side. So hands out away from the body. Top foot is crossed over and we lift it up into the pipe. I get the squeeze of the heels, so that really helps me engage the back of the legs as we go down. Lift it up, swivel back around and lift, squeezing the heels together, lower the hips, opening the chest and lifting up and [inaudible] last one to go. Beautiful left ladies, lift and Gel.

Bring it back up and around. All right, we're going to swivel legs back around this way and you'd be happy to know we are near the end. We're going to do our seal poppy next. So we're going to wrap the legs around onto the feet and we will need enough room to be able to roll up to stand. So we're going to do three little claps with the feet here. One, two, three. Rock it back. Three little claps back here. Two, three, rock to sitting. One to three rocket back. So that he's been to do six of these.

And on the sixth one we're going to come up to standing. One, two, three, one, two, three, five. Up is the last one. Rocket back one, two, three and roll it all the way up. Step. Lovely. I'm just going to jump onto the flow here and we've got 10 little jumps on the spot so the arms can just swing. Two, three, four, five, six. Nice and free. Single legs changing to three. Really good just to get those feet moving.

Keep the heart rate up and now we're going to jump on two legs, but around in a circle. Whichever way you like and other way back to your center. Big Breaking. Take those arms up. Exhale, circle them and roll them back down. All the way down with the spine. Roll it up. Take the arms up. One more time. Big Breath in.

Circle around. Roll it all the way down. Oh, and stacking it up. One last time. [inaudible] beautiful. And then we are all done. Thank you ladies. Have been my buddy today. Thank you. Please, anytime. I hope you've had fun.