Romana's Advanced Mat

Hi, my name is Brad Howard and today we are going to do a remodel inspired super advanced mat, so this is the map that I remember Romana teaching and I remember loving it and I hope you like it as well and I hope that I do it justice. So I'm going to have you guys stand up and you're going to stand at the very front of your mat, the strap side. Great. You're going to crush arms like a genie. You're going to cross one leg in front, you're going to lift up to the crown of the head and you're going to slowly with grace, lower down to the mat. Great. Lay down onto the mat, legs stretched out, arms down by the sides. We're going to go right into the a hundred you're going to go to your working level. Traditionally with Romano, once you got very advanced it was about two inches up off the mat and on three you're going to go into position one, two, three and pump into three, four, five. Exhale, three, four, five in with the air Xcel. Three, four, five. Tried to pump above the waist and XL. Three, four, five in with the air for five. Exhale three, four, five, five and XL five more times. Inhale, three, four, five XL three four, five, two and out with the air.

Four five inhale, three, four, five XL three four, five, two more sets and Xcel. Three, four, five, last set and XL. Three four, five. Arms Up, legs down the roll up. Chin to chest. Inhale, rolling up and XL. See Curve hands forward. Stomach, back. Inhale, round down one vertebrae at a time, articulating through your spine and excel all the way down. And once again, hands forward, shouldn't it? Just in rolling up c curve. Hands forward, stomach, back. Inhale, round down one vertebrae at a time and exhale all the way down. Let's do three more. Chin to chest. Inhale, rolling up. Drawing the inner thighs together, relapsed to the shoulders.

Hand Sport's stomach, back. Inhale, round down one vertebrae at a time, articulating down two more times. Chin to chest. Inhale, rolling up and XLC curve. Inhale round down one vertebrae. At a time and exhale all the way down. Last time. Chinet System Hill ruling up and XLC curve. Inhale round down one vertebrae at a time and exhale all the way down. Arms are going to come right down by your sides.

Knees are going to come into the chest. You're going to reach back and you're going to grab the wooden dowels behind you. Yes, you're going to extend the legs straight up to the ceiling. Arms are going to be fully extended. You're going to bring the legs slightly back, past vertical. Then you're going to round up and over. If you can touch the floor, you may do so or the Mat. Open, flex and then roll through your spine. One Vertebrae at a time, heels reaching back, tailbone reaching forward lays go to 45 degrees.

Legs come to 90 a little bit past 90 and from your pelvis. Lift up and over so we're not swinging the legs over. Very nice. Everybody open the legs, flex and then roll down one vertebrae at a time, heals back, sits bones forward. Legs are going to go to 45 degrees together. Point come up to 90 degrees, a little bit beyond 90 pelvis goes up and over and then open flex and then roll down one vertebrae at a time. Buys close to torso as you roll down legs go to 45 degrees, legs to 90 and hold arms down by the sides.

We're going to do the same thing now with the arms down by the sides, but in reverse, bringing the legs to 45 degrees. Open the legs, flex the feet, bring the legs to 90 and go up and over through the pelvis. Not by swinging the legs. Nice. Bring the legs together. Point roll down one vertebrae at a time. Articulating through your spine and legs. Go to 45 degrees. Open flex and now bring the legs to 90 a little bit beyond 90 go up and over together. Point and then round down to your spine.

Energy back to the toes. Four through the tailbone. FYS close to torso. Open. Flex. Go to 90 go up and over. Nice. Bring the legs together. Point round down one vertebrae at a time. When the legs hit 90 keep the right leg up. Left leg bill. Float down to the mat. Turn out the leg for the single leg circle.

Go across the body. Circle down, up. Stop and across. Down, up. Stop and across, down, up, and stop to more across, down, up, and stop and across. Down, up, and stop. Reverse. Go down across the body. Stop down to across the body. Stop down three across the body. Stop down across the body.

Stop. One more time. Down across the body. Stop. Scissor. The legs stabilize the body. Only thing moving is a circling lego across the body and up. Stop, cross ventrally. Your goal is to go heel to heel. Cross brush up. Stop across, down, up. Stop. One more. Cross and stop. Reverse. Go down across, up, stop and two across and stop and down.

Exhale across. Inhale down. Exhale a cross. Last time, a little out lot across and now hold there. Scissor, the legs. Once again. So the version we just did with more of Ramana's version Joe's version, which we're going to do in a second, would bring to a, had the lego cross the body in long gating through, circling down, then opening as much as you can, stabilizing and then come back to center. So we just did one of those. Let's do four more. Go across the body, circle down, open as much as you can control. Then come to 90 stop, go across the body, circle open as much as you can and stop and once again across the body. Yes, and then circled. And as you open, stabilize so that torso stop and again across.

Open the leg control and stop. One more time across the body, down open and stop. Reverse open as much as you can control. And then bring the leg heel to heel, go across the body, then pull down rib cage, lower back pelvis and once again, open as much as you can control down across. And then it'll hip lifts and go rib cage, lower back pelvis, three more open and then go across the body and then pull rib cage and lower back pelvis. Two more open across the body. Rib Cage, lower back pelvis last time. Open control and then go across the body.

Rib Cage, lower back pelvis to come to center and scissor the legs. And let's do the left side. Go Far Cross by new opposition, heel to sitz bone to then down open and center. Stop. Go across the body and now circle down. Open it to mentors you can control and stuff and 90 and across the body and now down brushed heel to heel. Open and stop and across the body.

Down Brush, heel to heel. Open control that opening guys and one more time across and now circle [inaudible] to heal. Open the controlling the pelvis stuff. Reverse open down. Brush heel to heel. Go across and stop open control and brushed heel to. He'll go across the body. Rib Cage, lower back pelvis does come to center again.

Open rush across rib cage, lower back pelvis. Two more open brush across rib cage, lower back pelvis last time. Open brush across rib cage, lower back pelvis. Let the leg float down onto the mat. Float the arms up to the ceiling 90 degrees and then roll it through your spine for five, four, three, two, one.

Scoot your seat forward to your feet. Grab Ahold of your ankles. First three, bring right hand on top of both ankles. Bring left hand on top of that wrist tight ball position. Balance on the pelvis, roll down for super events. We always would roll to our shoulders.

Roll down to the shoulders and get a quick pulse like pause a roll down. Slight pause, come up and pause at the top. Roll down, slight pause on the shoulder blades. Come up, pause at this top one more down to the shoulders. Slight pause, come up and stop. Hold. Switch the grip. Other hand grabs the rest and now roll down to the shoulders and then come up and stop down to the shoulders. Slight pause and come up and stop. One more time down to the shoulders and come up and stop.

Hold their right hand on top of right ankle, left hand and top of right knee. Left leg out, 45 degrees with control. Reach the heel forward and start to roll down through your spine. One Vertebrae at a time. Articulating through your spine, controlling that road down. Beautiful guys. Pull that right leg in. Change. Pull the left leg in. Change to change to change.

Three and three broad elbows and for N. Pool and pull. Five more. Pool and pool. N Two, two and three and three and four and four and 10. 10 both knees in the double leg. Stretch simultaneously. Arms and legs out and hold. Circle the arms first needs second arrived together.

Give yourself a good pool of the legs simultaneously. Arms and legs out. Hold arms first, knee second. Arrive together and give herself a good pool. And again, arms and legs out. Arms First, knees second, arrived together and pull. Inhale out and then arms first needs second. Arrive Together. Exhaling, inhale and at.

So arms first and knees second. Arrive Together. Inhale out and hold. Clap your feet. 10 Times. Clap. 10, nine, eight, seven, six, five, four, three, two, one. Arms first needs second. Arrive together and again. Inhale, arms, legs out, and clap. 10, nine, eight, seven, six, five, four, three, two, one. Arms first. Knees second. Arrive Together. Three more. Inhale out and clap. Ten nine, eight, seven, six, five, four, three, two, one. Exhale in, in pull. Two more. Inhale, arms, legs out. And Clap. 10, nine, eight, seven, six, five, four, three, two, one. Arms first needs second. Arrive together last time.

Inhale out and hold and clap. 10, nine, eight, seven, six, five, four, three, two, one. Arms first and second and ride together. Right leg up, left leg out. 45 degrees for the single straight leg stretch, pool, pool, scissor, pool, pool and two, two and two to three. Three and three. Three and four. Four and four. Four, five, five. Controlling. Five faster. One, one and one. One and two. Two and two to three. Three and three. Three and four. Four and four. Four and five.

Five and five both legs, up to the ceiling, hands behind the head. Double, straight leg stretch. Lower the legs. One, two, three up to 90 degrees. Stop lower to three up to 90 and stop lower tooth. Three quick up and stop. Lower. Lower, lower lift and one more lower. Lower, lower lift. Now lower two three and hold up 45 now lower, lower, lower lip, two 45 degrees. Lower two three lift of 45 and again lower two three lift of 45 lower to three lift of 45 and lower two three lift of 45 the crisscross.

Twist to the right and hold for three counts. Two three twist and hold two three, twist two and try to see the back wall behind you. Change, twist and try to keep both shoulders equally up off the mat. Change three to three change three. Try not to let your extended leg cross the midline. Change for two, three and four to three and twist to three and twist. Five quick time. Twist one, one, two and two and three and three and four and four by then five knees into the chest and relax. Bring the thought of the feet flat on the Mat, slide your body backwards.

And then you're going to reach the arms straight up to the ceiling. Legs will extend out onto the map and then what you're going to do is you're going to take a five count roll up, roll up for five, four, three, two, one. Nice guys. I want you guys to open the feet with the mat flex feet. You're going to bring the fingertips down onto the mat and then you're going to lift your spine nice and tall. You're going to slide the fingers forward as you exhale. Exhale, exhale all the air out of the body in health.

Lie The fingertips and as you roll up to your spine to a tall back and again XL sliding forward, exhale, ringing all the air out of the lungs and inhale, rolling up to your spine. Ramana would say, imagine you're a wet dish clot. As you run forward, exhale, ring all the water out of that cloth. That's what you're doing with your body. You're bringing the air out of the body. Then roll it to your spine, one vertebrae at a time to a tall back. Lift the arms to shoulder height, squeeze your bottom, lift your spine round up and over, and exhale. Exhale, exhale. Inhale, rolling up.

Stacking Vertebra on top of Vertebra and again, squeeze the bottom. Lift your spine round up and over. Big Imaginary Beach Ball. Tried to touch the head in the sand in front of that beach ball and then roll up tailbone. Lower back, middle back, upper back, neck, head one more time. Round over and exhale. Ring the water out of that wet dishcloth. Then she would say, string a pearl necklace. Roll up, Stack Pearl on top of Pearl, one vertebrae at a time.

Lift the arms up to the ceiling. Then Ramondo would bring her knees here in circle one. Circle to circle three, reversing one reverse thing to reversing three retreats up, up, up, and then how the arms go straight out in front of you. Point the feet. Start with the tailbone, curl down one vertebrae at a time, and then stop when your sacrum is on the mat. Now deepen through the core. Float the head, legs up to the hands. Nice rotated legs.

Beautiful guys. Roll down to the middle of your back. Come right back up in balance for three counts. Two, three. Once again, rolled down, middle back. Come up and balance two, three. One more time. Roll middle back. Come right back up and balance for three and a hold there. The balance. Control. Extend the legs. You're going to bring the legs together, bend the knees, extend the legs and open together. Bend, stretch and open together.

Then stretch. Hold the challenge. Fremont, I would say flex your feet. Grab your big toes, and then roll down to the middle of your back. Come right back up and balance and hold there. Keep grabbing the toes. Open the legs, close the legs, bend the knees and stretch the legs and again, roll down and then back up and then you're going to open the legs. Close the legs, bend the knees, stretch the legs one more. Roll down and come right back up and balance and then open the legs.

Close the legs, bend the knees, stretch the legs, hold there, let go of the toes, arms parallel to the legs. Nice and slow. Roll down to your spine without the legs moving. Nice guys. Arms are going to come down by the sides. Legs up to 90 degrees. Make sure that you're not off the edge. Beautiful. And then circle the legs right down. Left centered. Hoed.

Left down, right center for the corkscrew in a hold there. Bring the legs a little bit. Be on 90 degrees. Lift the pelvis up a little, then roll right down. Left pelvis up, left down right now. Go all the way overhead legs parallel to the floor. Circle down to the right, around, up to the left. Over head and now road down to the left.

Circle around right and over. Head hold there. Now roll down through your spine. One vertebrae at a time when the lake to nineties zipper up to the core, bring the legs to 45 degrees. Float the arms up and roll up into a teaser. Hold there in that teaser. Open arms and legs.

Float the legs down as you upright your spine and we're ready for the saw. Lift your spine, twist to the right. Hone. Drop arms, legs, arms down, and reach out. Little finger pass little toe, and then roll up to your spine. Tonight's tall, straight back. Now lift, twist to the left. Hold. Drop the arms saw unreached for three as you're reaching, pull that right hip back and down, and then come back up to center. And again, twist to the right. Exhale, ring the air out, and then reach for three further to further one and come back up to center. Lift and twist left. Drop the arms solid to reach, reach, reach, and come back up to center.

Sometimes Ramana would do this. Twist right, hold there. Drop the arms saw and reached three further to further one, come back up to center. Lift, twist, drop Saul, and reach further. Two for the three. Come back up to center. Good. Bring the arms straight out in front of you. Bring your legs together, and then roll down to your spine. Five, four, three, two, one. Right arm up. Flip over onto your right side. Bring your head and then go onto your stomach.

Bring your head over the edge of the mat. Elevate your hands. One inch above the wooden dowels. [inaudible] now without using the dowels. The neck roll. Inhale, lift the upper body up. So this is not a Joseph plot. It's exercise, it's a Romana exercise and Xcel lower down and again, inhale, lift and exhale. Lower Inhale, lift, and then hands are going to go onto the Dallas. Continue to rise as high as you can. Inhale, lower the body down when you can elevate the hands and float them in. Roll the rest of the way down and again, inhale, lifting up without the hands when you cannot get any more hands on.

The Dow was continue to rise as high as you can. Once you're up zipper up to the core, wrap to the rib cage, make sure you're not hyper extending your elbows. Look to the right, circled down to the floor, to the left. Look forward. Look left and it's called the neck roll down to the right and forward and right circle down to the left and forward and left. Keeping the shoulder still circled down to the right Ford hold there. We're going to do six ones, but we're going to break it up. Three of them.

Arms are going to be broad to the side. On the last one you're going to finish hands on the dowels. So shoot the arms forward and then out to the side and rock three times and rock. One. One, two, two, three. Finish up, hands on the dowels. Great. Next three. Keep the arms next to the ears and now shoot forward and rock. One, one, two, two, three.

Finish up on the dowels and then roll down through your spine. One Vertebrae at a time when you can take the hands off. Control the descent. Let's sit on the heels. Stretch out to the back for counter stretch. Child's pose. Nice. And then you're going to make a sphinx right where you are.

So two fists together. [inaudible] then jump your legs right back into position. There we go. And that was the transition. Beautiful. Press down through the elbows. Zipper up through the core. The single leg kick, rightly kick, kick, kick and left, left and right, right, left, left and kicking. Kick, kick, kick and kick, kick, kick, kick. And by five, five more. And kick, kick, kick, kick type, seat, loose feet, kick, kick and kick. Kick in. Hell. Inhale and exhale. En. Exhale, lower down, right face, cheek onto mat. Hands behind the shoulder blades or as high as you can get them.

Elbows pressing down for the AA. Kick. Kick the leg three times one kick to kick three. Slide the arms down the back. Lift in. Lengthen. Pressing the feet down into the mat. For this first one, lower down left cheek onto the mat. Kicking one, kicking two, kicking three. Slide the arms down the back. Lift in. Lengthen. Lengthen. Lengthen. Now once again, kicking one, kicking two, kicking three. This time, slide the hands down but lift the arms up and press the palms up to the ceiling.

Lower down. Left. She comes to the mat and kicking. One, kicking two, kicking three, sliding the arms down the back. Lift the palms up to the ceiling. And last set, right. She kicking one three this time, palms up, feet lift up and lower down and then left. She kicking, one, kicking, two, kicking three. Sly the arms down the back, palms lift up, feet lift. Up and long legs lowering down. Sit on the heels, stretch out your back child's pose. Now you're going to keep the heels connected to the seat and you're going to start with the tailbone. You're going to roll up 10, nine, eight, seven, six, five, four, three, two, one. Nice guys turning around and you're going to face the strap part of the mat.

And actually this point, if we had the strap, we would always use it even if we felt like we didn't need to. You're going to slide all the way back to the legs, sort of full extension, nice flat feet. And then you're going to bring your hands behind the base of the head and just round your spine. Rolling down one vertebrae at a time, articulating through your spine and now the neck pool, Chin to chest. Inhale rolling up. And I tell nose in between knees. Inhale, rolling up stocking vertebra on top of vertebra. Now drop the chin to the chest, round down to your spine, one vertebrae at a time, controlling the roll down and again, Chin chest. Inhale, rolling up and exhale news in between knees. Inhale, rolling up through your spine and then drop the head. Exhaling, rolling down. We're going to do another variation this time. Chin to chest. Inhale, rolling up. Xcel nose in between the knees. Inhale, roll up your spine to a nice tall flat back. Now keep the flat back lifting hinge back.

Then drop the head forward. Curl the tailbone under. Roll down through your spine. One vertebrae at a time, controlling the roll down. Beautiful guys and again Chin and it. Inhale, rolling up. Xcel news in between knees roll up, tailbone lower back, middle back, upper back in that QED hinge back flat and then initiated from the tailbone. Curl down one vertebrae at a time. We're going to do two more. Another variation. Chin to chest. Inhale, rolling up. Xcel nose in between knees and now roll up to nice, tall, flat back lift, hinge back. Hold.

This time your head will not come down. Just start from the lower back and roll down, but keep your eyes facing forward. Make sure the chin doesn't drop so it works a little bit more upper abdominals. Nice and again, Chin to chest. Inhale, rolling up XL nose in between the knees. Inhale, rolling up to your spine, lift, hinge back. Keep the upper back lifted in the curl from the lower back, tailbone lower back, middle back. And as you're doing that, you're pushing your head back into your hands. So Ramonda said, that's why it was called the neck pool because you actually pushed her hands back into your head, back into your hands to give you a nice elongation of your neck. And that's what brings you downward. Let's do the scissors and the bicycles.

Arms are gonna come down by the sides. You're gonna slide the feet in, knees into the chest. I'm going to do two different variations with you. You're going to bring the legs straight up to the ceiling. Now bring the legs a little bit back beyond 90 degrees. Bring the legs up overhead parallel to the floor. Now hold them and bring your hands behind your back and really lift through your spine.

Thumbs with fingers now jackknife the legs straight up to the ceiling. Now the goal was to not let your legs go backwards beyond 90 degrees. So you actually want to always move away from your head. So right leg is going to go forward as the left leg goes straight up to the ceiling and then come back to center. So the range might not be that big. And then left leg goes forward, but the right leg goes straight up to the ceiling and come back to center.

And then right leg forward, left leg up to ceiling. There we go. And come back to center. Left leg forward, right leg up to ceiling and come center. Let's do one more. Right leg forward and center and left leg forward and center. Now the bicycle, same thing, right leg reaches front, and then left leg circle right and bicycle left. And Walmart's set right and left.

Three reversing one and one and two and two and three and three both legs up, up, up, up. Then take your hand standard shocked in my position away from the back of them. Roll down to your spine, one vertebrae at a time, articulating to your spine, Bryn legs to 45 degrees. Bring the knees into the chest, hug the legs. So that's one variation. And that's the one I did mostly with Romana, but she also did another variation. Arms are going to come down by your sides. Legs out at 45 degrees. Bring the legs to 90 degrees. Hold, bring the legs a little bit beyond 90 degrees. Once again, go over parallel to the floor and now what you're going to do is you're going to start to roll down a little bit, so you're on your shoulder blades and start to roll down and then hold there.

Now bring your hands behind your back. I'm going to have you come down just a little bit more tense too. There we go. And then bring the legs straight up. But the legs are not over your shoulders anymore. They're actually over your hips. Now you're able to split a little bit more.

Right leg goes forward. Left leg can come back a little bit, but the left leg cannot go back further than the right leg. Reaching forward. It has to be equal split. Then change one change. So make sure that split, it's nice and equal. Reaching through those legs. Change. Yes, find that energy. Find that elongation change three long, yes. Change three. So you tried to get a nice hip stretch and now bicycle, bicycle, right reach, left reach right, reach left. One more reach from right reach left, reverse the bicycle, one and one and two and two. So we're s on our shoulder blades, but we're out of our hands.

Now reverse one more time. Reach the right to the floor, but this time touched the floor. Then you're going to bring the left leg down and you're going to join it. [inaudible] so reach for the floor [inaudible] then bring the other one down and then take the hands away and roll down to your spine. One Vertebrae at a time. And we're going to do our shorter bridge initiated from the tailbone curling up.

Inhale, exhale all the way up to nice, shorter bridge. Inhale, roll down to your spine, one vertebrae at a time, an exhale all the way down. And again, inhale, lift, and exhale all the way up. Inhale, lower the pelvis, annex hell all the way down. Last one. Inhale, lifting up. Exhale all the way up and hold. Sometimes we did it with the arms down. Sometimes we had the hands underneath our hips. I'm going to do with the arms down today.

You're going to bend the right knee into the chest, extend the leg up to the ceiling. Now let's flex down and then point up, flex down to where you can control and point up. One more time, flex down and point up. Bend the knee into the chest and then bring the foot down. And now left knee comes in, developing yet up to the ceiling now, lower knees, knee, and then point and come up. Flex and lower and point and lift.

Flex and lower and point and lift. And then we'll bend the knee in. Bring your foot down and then roll down through your spine. One vertebrae at a time, articulating through your spine, tailbone last. All right, you're all going to scoot back a little bit. And first I'm gonna show what we're going to do with Tetsuo. Then all three of us will do it. We're going to do full bridge.

You can hide your hands either on the mat. Sometimes we use the dowels and then sometimes we use the floor depending on what worked best for us. So he's going to bridge up there we go on. It's going to hold for three, two, one. He's going to bring his chin to his chest. Then it's going to lower down trying and make sure that his shoulder blades touch first. Then roll down one vertebrae at a time through the spine. We're gonna do that twice more and we'll do it together.

But we're going to add the leg variation. It's the same variation we did before developing the knee in lowering knee to knee, lifting up to 90 okay, so bridging up hold there. Now right knee comes into the chest, right leg up to ceiling. Lower knee to knee. Lift to 90 degrees, knee to knee, flexing down. Point up to 90 flex down, point up. Bend the knee into the chest.

Bring the foot down, left me, comes in, left leg, goes up lower knee to knee, lift to 90 degrees, knee to knee. Lift to 90 degrees. Need to nail it to 90 mi comes in and then bring your chin to your chest. Lower down, making sure the shoulders touch first, then roll down, bringing chest away from chin, one vertebrae at a time. And that was our full bridge. Nice guys.

You're going to bring the legs out onto the mat. Arms are going to go straight up to the ceiling. And then you're gonna roll up through your spine for five, four, three, two, one. Great. The spine twist arms going to go out to the sides. Flex feet, you're going to lift through your spine. Press down on two tabletops, twist to the right, hold up to the head down to the tail. Find your length and try to twist a little more up to the head, down to the tail, out to through the fingertips.

Try to twist a little bit more and then come back to center. And now let's go to the left. Find your twist now reach up through the head, down through the tail, out through the fingertips. Try to twist a little more. Try to find more length and twist a little more and then come back to center. Now we're gonna do a double twist instead instead of a triple and we're gonna do it with an accent, they're going to twist to the right XL, twist, twist and health center and to the left. Exhale, Xcel in health center to the right. Exhale, Xcel in health center to the left. Exhale. Exhale. Inhale Center. One more time.

Exhale. Exhale. Inhale Center and XL XL. Inhale center grape arms straight out in front of you. Point the feet. Roll down to your spine, one vertebrae at a time articulating through your spine and we are going to do our Jack Knife. Arms are going to come down by the sides. Knees are going to come into the chest. Legs straight up to the ceiling. Now bring the legs a little bit beyond 90 degrees.

Jack knife over from the pelvis and then up to the ceiling. Hold now roll down through your spine, bringing chest away from Chin. Articulate through your spine. Bring the legs to 45 degrees, bring the legs to 90 a little bit beyond pelvis, goes up and over. Then knife the legs straight up to the ceiling. Draw those inner thighs together and then roll down one vertebrae at a time. Articulating through your spine. Very nice guys.

Bring the legs to 45 degrees. Bring the legs to 90 a little bit beyond. And Jacqueline, I have over up to the ceiling this time. 10 beats as you roll down Valley Bates crossing ten nine eight seven rolling down six five, four, three, two, one and then knees into the chest. Great guys, I'm gonna have you guys lay down onto the sides and I'm going to skip the first three sidekicks series and we're going to do all of Romanos leg variations. So you're gonna lay on your right side back, totally flat in line with the back edge of Mat, one line from elbow to tailbone, but in the legs, 45 degrees. And then you're going to lift the leg up hip height, and we're going to do the bicycle. So you're going to kick the leg front, bend the knee in. Need a chest, bring the thigh back and then extend the leg and again, kicking front. Then need a chest knee over beneath.

I back in extend and again, front. Need a shoulder. Thigh goes back and extend the leg. Bring it home. Reverse goal back. Bend in the knee. Need a knee, need a shoulder and extend the leg and go back. Then the knee need to need a shoulder and extend the leg. One more time. Back. Bend the knee. Need to need a shoulder and extend the leg.

Bring the leg home, and then we're going to do leg lifts. So squeeze the inner thighs together and lift the legs up in a hold. Two, three, lower down. Lift and hold. Two, three. Lower the legs lifting. Hold two, three, hold their beats. The two, three, four, five, six, seven, eight, nine, 10 beat, two, three, four, five, six, seven, eight, nine, 10 beat six, seven, eight, nine, 10. Lower the legs. Bring the sole of the top foot onto the mat.

Reach through the leg and grabbed the outside your ankle. Great. Now you're going to lift the bottom leg up for circling of the inner thigh and lower the leg, lifting up in a hold and lower down. Lift up in hold. Now we're going to circle front one, circle to circle three. Reverse the circle one, reversing two, reversing three. Now beat the leg up and up and up and up and up. Up, up, up, up and up and lower the leg down.

Hot Potato. Everyone has a million variations of this one. What we're going to do is five beats front, five beats back and we'll go four, four, three, three, two, two, four ones. Okay, so leg will go right in front. Beating from the heel. Beat. Five, four, three, two one up, down, five, four, three, two, one. Up, down, four, three, two, one. Down, four, three, two, one. Up, down, three, two, one. Up, down, three, two, one. Up, down to one. Up, down to one. Up, down and up, down, up, down, up, down, up, down. Pretty good guys. When I give this one to my clients, they don't do well. I'm like, what is this? The Jersey City Ballet? Cause that's not a compliment for them. Okay, so what we're going to do is the big scissors, you're going to squeeze the inner thighs together, lift the legs up, bottom leg will come forward, top leg will go back and I'm going to try to split the legs, scissor and try to find an equal scissor. The bottom lake has to go back just as much as the top going front and scissor.

Two scissor, two, scissor three. Keep zipper up. Scissor three. Now three quick says there, one, one to two and three and three legs together in the air at a 45 degree angle. And then lower the legs and the ground. Rhonda Zam, you're going to lift the leg up hip height and now kick the leg front, turn the leg out as you go side and I'll bring the leg back to parallel as you go to the back. Bring it home kicking front with a turned out leg, turn out more side, rotate that leg back to parallels. You go back and then bring the leg home and again, kicking front leg up to the side, leg to the back, stacking hip on top of hip and bring the leg home. And imagine you have a skewer going through one trocanter right after the other.

And let's reverse go back. Turn the leg out as you go side. Turn it out as you go front and bring it home. Parallel leg, back. Turn leg out to the side, turning out as you go front. Bring in home. One more time. Paralleling back. Turn the leg outside.

Turn the leg out front and bring it home. Nice guys. We're going to do our transitional leg. Beets are gonna lay onto your stomach. One Hand on top of the other. Four. Head on top of that. And you're going to lift the legs up. Shoulders relaxed and clap your feet. Clap. 10, nine, eight, seven, six, five, four, three, two, one, squeeze, repeat.

10, nine, eight, seven, six, five, four, three, two, one. Squeeze. One more time. Beat 10, nine, eight, seven, six, five, four, three, two, one. Squeeze and lower the legs, other side for the bicycle. All right, you're going to lift the leg up, hip height and kicking the leg. Front bend. The knee side goes back.

Extend the leg kicking front. Bend the knee FY back and extend. Kicking Front. Bend the knee, thigh, back. Extend. Bring it home, reverse. Go back. Bend the knee. Need a shorter extended back.

Bend the knee Nita shoulder and extend last time back. Bend the knee, his shoulder and extend. Bring the leg home, leg lifts both legs lifting hold two, three and lower down. Wrap as you lift both legs up to three. Lower down or hold there. Make sure that shoulder's not getting so friendly with those ears. Guys. Lift up to three and let's do beats deep.

Two, three, four 56789102234 56789103678, nine 10 and lower the legs. Circling of the inner thigh. You're gonna bend the top leg. Sole of the foot will come flat onto the mat. Reach through, grabbed the outside of the leg. Great. Lift the bottom leg up in hold. We'll do a couple of preps here. Two, three, lower down, lifting up from the top of the leg. Two, three and lower down. One more time. Lifting up in a hold. Now circling, circling forward.

One circle to circle three. Reverse the circle. One, reversing two, reversing three and beats beat up, up, up, up. Five, six, seven, eight, nine, 10. Lower the legs. And now bring legs together. And we're going to do our hot potato is they're going to turn out the leg and they're going to beat five times five, four, three, two, one. Up, down. Five, four, three, two, one. Up, down. Four, three, two, one. Up, down. Four, three, two, one. Up, down front. Two, three. Up, down, back. Two, three. Up, down to one. Up, down to one. Up, down, up, down, up, down, up, down, up, down the Santa Barbara Valley and a kid again. So what we're gonna do as our big scissors, you're going to lift the legs up, bottom leg forward, top leg back, zipper up so you can really split. And then scissor.

This is wonderful guys and scissor to find your length and scissor to reaching out. And scissor three and scissor. Three quick scissor, one, one, two, two, three and three legs together, 45 degrees. Add. Now, lower the legs down the Groton, Rhonda Zhang. You're going to lift the top leg up, hip height. Turn the leg out, kick front, turn out more side parallel as you go to the back, bringing home and kicking front leg up to the side. Rotate it back to parallel to the back and bring it home kicking front and try to just to move that leg.

Try not to let the upper body come forward as a Lego's back and bring it home. Reversing. Go back leg up to the side, leg to the front. Bring it home and back. Leg Up to the side, leg to the front, bringing it home and back. Leg Up to the side, leg to the front and bring it home on your back. Shaking legs. You're going to shake out the legs and relaxed because we have those teasers in front of us. Now it's a good, a good shaken. All right, we're going to do all the teasers today. Oh, good t right, so knees are gonna come into the chest. We're going to start with teaser. One.

Arms are going to come right next to the ears. Legs extended out to 45 or you're working level and now without the legs moving. Roll your body up, lift the arms to the ears and then roll your spine down. One vertebrae at a time without those legs moving. And again, arms come forward. Arms two ears. Now keep the arms to the ears and amount. I would say push someone back as you roll down.

So you press the back of your hand back. Yes, and again, ruling up. Now hold their teaser to lower the legs to where you can control it. Lift up to 90 lower and lift up as high as you can and lower and lift up and hold. Lift the arms. Two years for teaser three everything is going to float down and then everything comes up and reach for the toes. Lift the arms to ears and everything floats down and everything comes up and reach for the toes. Lift the arms to ears.

Last time everything floats down. Everything floats up. Hold. We're going to do preparation for teaser for thread the elbows back when your hands either on the floor or the dowels. If you can reach them. I'm not going to do our hip circles. So legs as high as you can get them. Circle the legs are right down left and center. I'm gonna show you the stretch remodel we give and we'll start go left down right and she'd stretch. Come on. That's when all the voice circle right down, left, left. Don't worry about, they're going to let down or right up in the hold.

Circle the arms straight forward and hold there. Bend the knees for a second cause we're going to do teas or four. So if you haven't done he's or four legs are at 45 arms are out, arms circle one direction, legs. Circle the other direction and you come to center and then you just reverse that and come to center. All right? Okay.

Spazzy choreography there. So what you're gonna do is you're gonna bring your knees into the chest, bring your legs out to 45 [inaudible], circle the arms, right, legs, left and center. Reverse and center. Reverse and center and actually circle a downward reverse and center and our time. Reversed and center last time. Reverse and center and hold there.

Lift the arms to ears. Let's finish that teaser three. Everything floats down in one piece. Yes. Scoot forward a little bit. We're going to do teaser twist so the feet flat onto the mat. Bending in the knees. Arms are going to come right next to the ears and we're going to actually have the sole of the feet flat on the Mat. Yes. And now extend the right leg up. Knee to knee. Rolling up. Hold there.

Lift the arms to the ears and rounding down. And again, rolling up. Hold there, twist both arms to the right. Come Center both arms up and keep the arms next to the ears. As you round down, press back with those arms and rolling up. We're going to repeat that. Lift the arms to ears and then around down to your spine. Beautiful. And last time, rolling up, twist to the right.

Come Center both arms up. Hold both legs up, hold right leg Benz, hold, roll down through yours. Finding them or on the other side, rolling up, reaching forward, arms to ears and rounding down through your spine. Press someone back with those arms. And again, rolling up. Hold there both arms. Twist to the left. Come Center both arms up and now press as you roll backwards.

And again, rolling up. Lift the arms to ears and rounding down. And last time to roll up. Twist to the left again, come center both arms up, both legs, up, left leg bands and rounding down through your spine. Good. And then what we're gonna do is we're going to do our teaser swan combination, but before we do that, we're actually going to do teas are five.

So you're going to sit at the strap, end edge of your mat, [inaudible] and then let's all have you turn towards your right. Good. And now you're really gonna want to come as close to the edge as possible. And Tattoo. You just have to make sure you don't kick me out. You're going to bring the legs into the chest, bring the legs out to 45 degrees, reach the arms forward. Now lift the arms to the ears.

Teaser three, lower your body down. Now turn to your right so you're on your stomach. Turn to your back. [inaudible] roll up into teaser, and then you're going to lift the arms to ears. Roll down. [inaudible]. Turn onto your stomach to the right again to the right. Again on one more and I think we have room to go one more and then roll up into the teaser.

Now I'll lift the arms lower down. Let's go left. Roll onto your stomach. Roll onto your back and roll up into teaser. Lift the arms to ears. I'm not sure if you haven't rim Colleen, but lower down. Roll onto your stomach.

Roll onto your back admin or roll up into teaser. Beautiful guys. Kinda fun too, right? Yeah, so that's teaser five. Now teas are six done tender, but Jacqueline deal is you're going to grab your bar and then we're going to do the same positioning that we just had actually. All right, you're going to bring the bar straight out, bring your knees into the chest, legs out 45 degrees. Now if you can, you have to really lift those legs up, bring the bar over your feet, and then lower the arms all the way down. Lift the arms up, bring it back over the feet, and then lower down onto your back. Rollover to the right, on your stomach.

Roll onto your back and then roll back up. And once again, yes, bring it over your feet and lower the arm down. Cheater, Jeter, pumpkin eater. And then lift the legs. Yes, it's challenging. You can do wet. You're going to lower it down. Let's roll back the other direction now and then roll up.

We'll just do one more that because you guys are like, I'm tired. Brad. What's going on here? Now we're all up last time to bring the bar over your feet and then bring the bar back over the feed. So that's homework. All right. Oh Wow.

So let's put the bar back to the side and we're going to do more teaser. I'm sorry to say we're going to do, our tees are Swan Combo, so sit at the edge of the mat. One more time. Legs out of 45 degrees, knees and legs out in the arms to ears. Roll down, teaser three, roll onto your stomach. Go up into your swan, and then lower down and roll to the right. And now, uh, oops. Actually that way [inaudible] sorry. And now lift up into your teaser and then lower down and keep rolling the rector, the direction you're going. And roll onto your stomach.

Come up into your swan. Hold there, reverse roll and come up into your teaser. Lift the arms to ears, lower down, roll over onto your stomach. Come up into your swan and then lower down. Roll over and come up into your teaser. And that was good. I'm sorry guys, but you guys did fabulous. Very good job.

So we've done a lot of hip flexing, so let's stretch it out and do some swimming's. So you're going to face the dow and of your mat. Head over the edge, shoulders in line with the edge. Reach the arms straight out in front of you. And then right arm up, left leg up. And we're going to swim. Inhale, three, four, five. Exhale, three, four, five in swimming. Big Strokes, two, three, four, five. Inhale, three, four, five XL, three, four, five. Sit on the heels. Stretch out your back. Child's pose.

Now what you're going to do is really reach your hands as far front as they can go. Curl your toes under. Now without moving your hands, just go into a plank position straight out, and we're set up for the leg. Pull down. We're right in the position we need to be in. So what you're going to do is you're going to lift the right leg up and lower the leg down. Lift the left leg up and lower right leg up and lower left leg up and lower right leg uphold.

Left heel goes back further forward and exchange legs lift. Go back further forward and exchange legs lift. Go back, back forward and exchange lift. Go back, back forward and exchange lift. Go forward. Forward Center exchange. Lift forward, forward centre exchange legs. Go forward. Forward, center exchange. Forward, forward center now lift. Go forward, backwards, center exchange. Go forward, backwards center. One more forward, back center and forward. Backwards Center.

Now right hand behind the left, right leg threads underneath and flip around. Hips lifted for the leg. Pull up right leg will lift up. Kick up and lower down. Left leg up and lower right leg up.

Lower left leg up, right like fan kicks to the right, left leg fans to the left. Reverse the right fan kick. Reverse the left, and then what you're going to do is you're going to thread your leg underneath the right leg. Come up onto your knee for the kneeling sidekick series. Lift the left leg up, left hand behind the head and kicking front, front, back, back to two. Back back three, three back, back. Center the leg. Turn out, kick the leg up and down.

Up Two and down. Up Three and down. Circle one. Circle to circle three, reverse two, three bicycle kick front. Bend the knee, thigh, back. Extend Front. Bend the knee, five back and extend front. Bend the knee, thigh, back. Extend. Bring it home. Reverse. Go back, bend the knee, knee forward and extend back. Bend the knee, knee forward and extend back then the knee, knee forward and extend. Come home, ground, rounded arm kicking, front leg up to the side, to the back and to the front leg up to the side and to the back. One more time.

Front, side, back home, reverse, back side, front and back. Side, front and back. Side Front. Before we can have buns of steel, we've got to have fire, right and I'll bring need to me and come onto your knees. Reach the arms straight out in front of you. Chest expansion. You're going to inhale. Pull the arms back, back, back. Look to the right now. Let's look. Center.

Look to the left look center and Exhale, release. And again, inhale progress. And now look to the left look center. Look to the right look center and exhale, release. One more time in help goes far back as you can look right.

Center, look left. Center. Exhale and release. Inhale, press and look. Left. Center to the right center. Exhale, release. Last time to press. Inhale and pump into three, four, five. Exhale, three, four, five. Inhale. Exhale. Three, four, five. Inhale, three, four, five XL three, four. Lift the arms up to the ceiling. Hinge backwards thigh stretch.

Then lift the arms up to the ceiling and again hinges back and lifting forward. One more time hinges back and lifting forward and tip onto the other side. For kneeling, sidekick [inaudible]. You're going to bring the hand behind the head. Lift the leg up and kicking front, front, back, back two, two, back, back three, three back, back now. Center the leg kick up and down.

Up Two and down up three and circle the leg one circle to circle three reverse one. Reverse two, reverse three bicycle kick front, bend the knee, thigh, back extend front, bend the knee, thigh back in, extend and front bend the knee, thigh back and extent home reverse back then the knee, knee to shoulder and extend back. Make sure that supporting arm is in a hyper extending. One more time back. Bend the knee, knee forward and extend a hold there guys and they're going to entire, but try to get those hips right over the knee. And now let's do ground Ronda. John kicking front leg to the side, leg to the back. Kick Front up to the side to the back.

Kick Front up to the side, to the back, bringing home, go back side, front, back, side, front, back, side front, and now need to me. Then you're gonna push your hips out to the right. Sit on to the right hip for the mermaid, and you're gonna grab a hold of your ankle. You're going to lift the right arm up to the ear, and now you're going to go over, you're going to bend the knee, elbow, extend the arm, come up, find your balance, exchange arms, then reach out to three, then come up to three over to stretch up to three and reach. So we have a nice Walt.

Send up to three and over. Ben, stretch up to three and reach, reach, reach, and up to three. Bring your hands down for our snake. [inaudible] so heel on top of heel, and he can either have feet stacked or you can bring your top toe down onto the floor. Inhale, lift up. Exhale, snake forward. Inhale, rise up. Exhale, rotate and sit. And again, inhale, lifting up. Exhale, snaking forward. Inhale, lifting up.

Exhale, rotate and sit. Arm is going to come down and we're going to do our side stretch and now lift in our reach and really lift those hips up to the ceiling and then lowering down. And again, lift in reach. Now snake, twist the arm under. Bring the arm up to the ear, open your torso to the ceiling. Then open the arm up, bring the arm to your ear again and then lower down. And now back to the side bend and you're going to go up and over. Keep the supporting arm straight, lower halfway down.

Come all the way up and reach and halfway down and all the way up and reach one more halfway down and all the way up and reach retreats and then lower the body down and come back into your mermaid position. Grabbed the back of the mat, teaser the legs up, bend the knees and we will do the other side. Still facing me. There we go. All right, let's bring the arm to the year and go over bend. Stretch up two three reach, reach, reach and up to over bend. Stretch up two, three reach, reach, reach up, balance, exchange. Over Ben. Stretch up two, three reach, reach, reach up to three, hands down for our snake, extended legs a little bit. Inhale, lifting up Xcel snake forward.

Inhale up and exhale, rotate and sit and again, inhale up and remodel. Would let us hit some times like a snakes. Inhale up and exhale, rotate and sit and let's do our side bend or side stretch and they're going to reach out and touch someone. Throw back to at and t eighties and then lower down and sit and again, reach out for our twist. Now snake, twist the arm under. Bring the arm to the ear. Now rotate your torso up to the ceiling, then include the arm with it.

Come back to center and then you're going to lower down and sit. Now the side bend again. You're going to lift and reach out. Hold now, lower halfway down. Come all the way up and reach out and halfway down, all the way up and reach out last time, halfway down, all the way up and reach out, out and the lowering down and sit. Now what you're going to do is take your mermaid position again, grab the back of the Mat, extend the legs up to your teaser, bend the knees and go to the first side, four star.

Okay, so what we're going to do is take the same position that you had for the twist and you're going to bring the arm down. But this time instead of the arm coming up with us, we're just going to lift the upper body. So you're going to lift up hold now top arm and leg lift up and down. Lift two and down. Lift three and down kick. Front arm, front leg, back both kick, front, arm, front, leg, back, both kick, front arm to the ears, Legos to the side.

Bring the leg back. And then what you're going to do is bend the knee or then look at the foot attitude, stretch and lower down. Nice guys. Now hold there, stretch the leg out, swing to the other side and stretch and then bend in and we're going to do our star. So you're going to lift up now. Arm and leg kick up and lower down. Arm and leg kick up and lower down. Kick up three lower down.

Now both kick, front center arm, front, leg, back center, both front arm, front, leg, back. Now, both front hold now side with the leg. Go back attitude. Then you're going to bend that knee lower down and sit. Great guys. Stretch the legs out. Swing the legs to the other side.

Stretch out, lay onto your stomach, and then you're going to bend your knees for rocking. Grab a hold of your ankles and you're going to pull the heels in one pull into, pull in, three lift up. And then what you're going to do is you're going to press those hips, feet back into the hands of the tire, and now soften down. And again, pull in one into in three, lift up and fly. And now lowering down. Pull in one, pull into, pull in three lift up and hold.

They're really pressed those feet into the hands. And then rock six times two to three, three, four, four, five, five, six, six and lower down. Then sit on the heel, stretch out your back, child's pose, counter stretching. You're gonna roll up your spine, one vertebrae at a time, then you're going to turn around, lay on your back. And we're going to do our balance control. So you can use either the mat. Sometimes we did the floor.

I A lot safer to probably use the mat though. And you're going to probably want to skip forward a little bit so you have some room for your legs to go over ahead. Alright, so you're gonna lay down onto your back, bring your knees into the chest, bring your legs straight up to the ceiling, then the roll over. Go up and over. Now bring your feet down onto the mat, reach back and grab a hold of your right leg, left leg. It's going to go straight up to the ceiling now. And one count. You're going to switch scissor one and [inaudible] and filler and scissor [inaudible]. That's why as the balance control and one more time, scissor and hold.

So your left leg will be up. And then what you're going to do is you're going to roll down and roll up into teaser with a right leg on top of the left leg. Elbows come back, stretch your arms back, hold, lift your arms up, lift your legs up, float over in one piece, then circle the arms all the way around. Roll up to your spine. And now at this moment, let's just scoot back a little bit so you have some room. Next for the next exercise, which would be crab, but let's do finish our boomerangs to go back and open.

Close. Come up into your teaser now. Elbows come back, stretch the arms, lift the arms, lift the legs, float over on one piece, and then circle the arms all the way around and then roll up to your spine and go back and open. Close and come up into teaser. And then elbows come back, stretch the arms, lift the arms, lift the legs to face, float over on one piece and circle the arms around. So the first part of the movement is dynamic. The second part is sustained, so tall back and go back, open, close. Then balance. Now this part is soft. Come back, stretch, lift. Lift the legs from moat over and then circle the arms around.

One more. Roll up, toggle back, open, close. Come up to teaser hold. Bend your knees, grab your feet for the crab and you're going to go over and bring the kid to the mat and then go back and switch your legs and go over. Bring the crown of the head to the mat. Hold there. Really push the head in. Pull up to the core so we strengthen the neck, strengthen our abdominals and go back and switch and go over and then get that next strengthening part of the exercise and gold back and switch and go over. Touch the head down, put up through the powerhouse and back and switch to more over.

Touch the crown of the head. Lift up to the core and go back and switch last time. Go over, touch the crown in the head down. Pull off to the power house, go back, don't switch. Open through the hand through and come up for seal and clap. Three times. Clap. One, two, three, back. One, two, three and two to three and two.

Three clap to three and back out. Two, three and four. Club two, three and back and five clap to three and back and six on this one. Holder. Stand up, back, clap. Two, three up. Stand up and hold. We're crossed. Michael Jackson around and round over four our pushups round forward, walking forward. One, two, three. Arrive on four. Brushing, elbows. Push up, down, up. One, down, up to down. Up Three. Walk back. One, two, three for both feet flat and not in front of the hands and roll up through your spine. Circle the arms to the side. Lift the arms and rounding over hands are going to come flat and walk forward.

One, two, three, four and push up down. Up One, down, up to down, up three. Walk back. One, two, three. Both hands flat. Four roll up to your spine. Bring the arms to the side, circle them up to the ceiling. Diving back over for our last set, which we'll do for, it's not really our last set. Two, three, four. Push up, down, up, one, down, up to down, up three, down up four, walk back. One, two, three, four. And then you're going to circle the arms around. As you roll up. Lift, keep the arms up to the ceiling. You're going to reach your right leg back up to the ceiling and the Arab [inaudible] position. Reach that leg, pull up through the standing leg, impulse Shay over, and then walk forward with the leg lifted. One, two, three, four. We're only gonna do one push up and now go down, up and walk back. One, two, three, four. You're gonna reach the fingertips forward.

You're gonna reach that foot back and I'm going to rise up. Now. Once you're up, stay up in that air. Bask in the arabesque will rise up onto your toe. Then bring your total knee passe. Keep [inaudible] lower down. You didn't know I spoke French and now you're going to lift the other leg up. [inaudible] it's the left leg up. And now reach fingertips toes away from each other.

Had telled one away as you Ponce over. And then walk forward. One, two, three, four. And now one, push up, down and up and walk back. One, two, three. Find that oppositional region reach the distal ends away from each other at you. Arise up, find that opposition. Press down through the foot as you rise up onto that toe and then bring your totally into passe and then stay in Pos. Say lower the heel down. Great.

And then what you're going to do is you're going to all face into the center. You can stay facing this way Tetsuo and you're going to fe and you guys are going to face towards the window and then find the center of your mat. Cross your arms like a genie. What we're going to do is 10 times, knees are going to come up 10 times, heels are going to hit your bottom. Then we're going to repeat that 10 times and he's up 10 times heels hitting the bottom. After that 10 jumps on the last jump, be careful of these match not to open too wide. You're open. Lift the arms and you're going to bounce.

Lift up and we'll do a stretch. Okay? I'll guide you through a door by six and I'm kidding, right? So cross the arms, right leg up and up, up, up, up. Five, six, seven, eight, nine 10. Kick the heels to the bottom. Six, seven, eight mile. Needs Front up, up, up, up five, six, seven, eight, nine 10 kick the bottom, two five, six, seven, eight, nine 10 jump. One, two, three, four, five, six, seven, eight, nine on the 10th one. Carefully open arms to ceiling and reach one one up.

Now whole body comes forward, center and round over and bounce, bounce, lift, whole body comes forward and center and again bounce. And as she bounced, danger knees and come up whole body forward and center and bend the knee so she bounce, bounce, and then lift up. Whole body forward. Center on the last one, you're going to bounce, bounce. And then you're going to jump to plotty stance. Hold there. I want you to bring the whole body forward. Stretch and come center.

Now upper back opens and comes center arms down by the sides, shoulders up to the ears and release. Shoulders up to the ears and release. Last time, shorter is up. Strangle yourself up, up, up, up, and release. And you guys are done for today. Thank you guys so much.