Mat Movement Flow

Welcome. My name is Kathy Corey and I am delighted to be here. Once again, teaching that movement flow for [inaudible] anytime the mat class that we are going to do today is a combination of some of the original exercises as well as some new variations that I've put together and I'm finding that what I really would like to see in more of the Mat classes, it's not just the principles being taught and utilized through class, but also that flow of motion, which is one of our principles and really be utilized so that the class has a life and a purpose and a joy to it. So we're going to begin our movements this morning, y placing the legs together and doing our hip even here so many times that we are talking about our movements and we always are talking about starting from neutral pelvis. But what we want to do to begin the program today is to find our own neutral pelvis in our own bodies. So let's begin by placing our feet together in a comfortable position. Now people ask me where, how far away should my heels be from my torso?

Well that's going to really depend on your body. This is an individual program and the idea is that your body is going to determine so many of the positions that we are doing. So I want you to sit comfortably and I'd like you to close your eyes. I want you to just really to relax and I want you to feel the interior of your body and feel how you're sitting on the floor and open your eyes. Do you have one side, one hip that might feel a little heavier than the other? I know I do and my side is my left side.

So please raise the hand of the side that you feel is heavier. So you can see we have individual bodies right away, which I love because that's how the original movements were taught to the individual. So raise that hand one more time and place it on the floor right next to your hip so it's not behind you or in front of you, but it's directly out from your hip. Then that knee is going to go on the floor and we're going to rule the body over. I want you to place all the weight on the hand and the knee, so the opposite hip will come up off the floor, so really press down into the knee and then let the other knee go straight to the ceiling. From there, take an inhalation and as you exhale, I want you to press your tailbone down to the mat and lift back up and press the tailbone down to the mat and lift back up.

Now your other foot should be stable on the floor, so we want to turn it over just a little bit more so that the foot is really reaching up. Good. Push your right against your knee again and keep pressing. Keep pressing down. Beautiful. I want you to think about this coming from the inside of the body. It's from the bones that we're reaching down. Don't think about contracting the muscles, but really think about working from the inside out.

Comes through the center and let's go to the other side. Once again, the arm is going to be right from your hand and we're going to place the hand on the inside and go over just a little bit more for me, Alison. So you're really, that knee is all the way down. Now don't let the knee come up, but think about pressing the tab on. Beautiful down and up and down and up. Think about stretching the tailbone away from the hipbone. Exhale down and inhale up and exhale down and come back up to the first side. Now this time what we are going to do is we'll go over to the side, but we will, we're going to braise the arm to the ceiling and in this position we are going to press the tailbone down, having the feeling that the arm is reaching tall to the ceiling and this and exhale down and they've made the movement very subtle coming from inside the body. Think about bone reaching away from bone and for us down.

Very nice and lift up and press down. Good, good, good, good, good. And come up and press down and come up and go back to the first side. On the first side. We're going to go and place both hands down, square your shoulders, take an inhalation, and now reach the tailbone. Reaching it down to the mat, rounding the back and lift up. Reach it down again. Beautiful and lift up.

And we touched on three, stretching very nice and very long and come up. Reach it on for stretching. Beautiful and up. Reach it on five little bit more weight here. Good. Stretch your arms a little bit out. Good. And come up and on six and lift up. We're stabilizing that other knee and unsafe. Seven and up and back into the center and sit comfortably.

Sit Nice and tall and close your eyes. Feel how you're sitting on the floor. Open your eyes and how do you feel more even? Yes. Did we all even ourselves out? Well, once again, we're constantly talking about our neutral pelvis, but when we are living our daily lives, the way we are carrying our bags in our books and our babies and everything else that we have in our lives tends to have one side of the body that is more dominant than the other. So what we wanted to do here is to really even out the pelvis.

And in doing so we worked with a technique that I call asymmetrical patterning, which means we did seven repetitions on our first side and only five on the second. And then we did seven repetitions and five. And then the last exercise we did seven times, but we only did the first side. So the idea behind this and what we are wanting to do and getting into neutral pelvis is that if we start with one side heavier, that's the opposite side. We get to storage hatch with more repetitions and it's just a matter of then balancing the body and getting it more into symmetry before we begin, which is very important because if we think about now the movements that we are going to do is that we want to have a balanced and even pelvis as we start. So let's stay in that diamond position and I would like you to sit very tall if you need to. You can hold your hands under your thighs, otherwise the arms will be out, shoulders relaxed and head in line with the spine.

Lengthen upward on an inhalation. And as you actually now thinking about reaching your arms in front of you and rollback only as far as you can comfortably roll over and come up, roll it back. It's a small movement once again, rural comfortably, beautiful, rural over and come up. Roll back. Now think about placing this small of the back down and really reaching into the movement so that as you are rolling, beautiful, you're getting that spinal articulation. And once again, now that we have loosened the pelvis into a nice neutral position. As we roll, we want to feel the even and equal pressure to both sides of the back. As we are rolling now, I want you to really find where your core is the strength.

This is an important point of what the movements are going to do. So we're going to go back and find where you really feel balanced and where you're not gripping from your hip flexors. One leg will come up and down, another leg will come up and down. It's important that you know that your position is the position in your torso, in your body that is going to be safe and effective for you to work from your core alignment. And again, last set. Now find your balance and lift both legs and down.

Lift both legs and down. Beautiful. Exhale up and inhale down. Exhale up and inhale down. Rule your upper body back just a few inches. Now this time legs come up and torso comes up and roll it back.

Legs up and torso up and roll it back down. So really extending a articulation of the spine and the work from the deep core muscles. Each time. Exhale up and inhale down and exhale up and inhale down and exhale up and hold one leg down, other leg down, leg up, leg up. Bring the legs together and extend them. Pull it back in and lower them down. Lift both legs up, pull them together and extend them. Pull it back in and lower. One more time. It's a nice rotation through the hip joint itself.

Pull it back in and lower [inaudible] and roll back and roll down onto your mat. And so what we did there is you've already gotten into your teasers. Your movement is coming from deep within the core and everyone was doing it from the balance of the core muscles from their own body. Extend your legs out onto the mat, bring your arms out as well. Arms will be out at shoulder level.

Very nice from that position. Bend one leg and bring it up to the ceiling. Cross your leg over your body, your hip. It will come up off the mat. Now this is a very similar position to what we were doing in our first exercise.

We're going to come from the [inaudible] tailbone and push the hip down and release it up. Come from your tailbone and push your hip down and release it up. Don't move your foot. So once again, we have the stabilization of the foot. Good up, tailbone to hip and release it up and tailbone to hit and release it up. Bring your leg to the outside of your body.

Let the opposite hip come up, roll it and push it down. Now once again, stabilized from your hip and your from your hip all the way to the foot so the foot's not moving. The leg is not moving. You're rolling through and pressing down and stretching over and pressing down. Go back across the body to the first position. Inhale as you actually oppress the hip, down hold.

Both hips are flat onto the floor. Make sure that we have anchored on the heel of the foot that is extended, so we are not letting that hip rotate the least little bit. Flex the foot and point the foot flat. Beautiful. Flex the foot, the knees are facing directly up to the ceiling, lecturer, foot and point your foot and flex your foot and point. Bring it out to the outside of the body. Push the hip flat and down. Plant your heel and bring your knee directly to the ceiling.

Flex your foot points your foot and flex it and pointed. And if the knee is bent, that's fine. If you can straighten your legs, that's better. But the idea here is the hip alignment, particularly on the opposing hip. Bring your leg center and lower it down. You now have discovered in your own bodies where you are going to begin and and your leg circle with the stabilization of your hips. Let's do the other leg in an up.

Cross it all the way over the body. Stabilize the foot and hip is up per se to the mat from the tailbone to the hip joint and up and exhale down. Lift it up, exhale down, lift up and exhale down. Beautiful. Lift up, exhale down. Lift it up and exhale down and lift up and exhale down.

Bring the leg out to the outside of the body. Now stabilize the leg, the knee and the heel and roll the hip over and press it back down and roll the hip over and press it down. So your stabilization is your opposite leg and you're pressing an opening through the hip joint and down. Lift up and press down and lift up and down. Lift it up, press it down last time. Lift up, cross the leg over. Keep the hip down, press it to the Max. Flex and point. Flex and point, flex and point, flex and point and flex. Take the leg up and over to the opposite side and flex and point.

Beautiful. Stabilize. Watch the heel. Watch the knee and and flex and point. Come back to the center. Lower the leg down. Bring the first leg up. Now Cross it over to that point, circle it down around into the other point with the hip stabilization and on to Andrew.

Round and on three and around on four and around. One more time on five and around other way and one and up and two around and lift. Use your breath of full breath to take it all the way around and up. Four and five. Bring your leg high to the ceiling and our stretch it out of the hip joint and lower it all the way to the mat. Other leg comes right up and cross it over and circle one circle to circle three, circle four, circle five very nice and other way.

Reach it around and lift stabilized shoulders in hips to get the most work all the way through and circle it around five times and then linkedin out and bring the leg down onto the mat. Let's bring both legs in. Bend one knee toward the shoulder, then the other leg toward the shoulder, bringing the toes together. Now lift the head up and curl the tailbone off the mat and roll and sit up nice and tall. Place your hands on the on the mat and move yourself so that you're a little bit more forward. So you're in at the center. Third of the Mat. Beautiful. Now are you centered? Do you have equal space on both sides of the Mat? Good work.

Lift your legs up, round your back. Okay. And Roll yourself back. [inaudible] roll yourself back. Beautiful and up. Inhale back. Exhale up two more times.

Inhale back, exhale up and inhale back. Exhale and come up. Place your hands on your mat at your sides here where, where are we? Did we move side to side? Okay, well again we all have that dominant side. So what we want to do is we really want to work our body more evenly so that Mr [inaudible] had like the spokes of the wheels. We really want to roll the body, making sure we stay even. So you're going to take your hands and place them on the outside of the legs.

Yeah. And what I would like you to do is if you rolled to the right, I want you to press your knee and to the left arm so you've have more pressure on your left side and you can hang, hold your hands together or keep them apart. Either way is fine and five more rollback. Emphasize that other side and we'll back. Good word. Roll back on three.

Emphasize the side that we need to work on and roll back on four and roll back on five and come on up. So that's doing two things. Are we better with more balanced now? So instead of just allowing the body to list to one side, we are now reorganizing the information that we want to roll evenly. The second thing that it's doing is it's helping us to maintain our body position so that as we're doing our rolling, we are not just letting the legs used momentum to take us back and to take us out. Bring your legs back up and when they comes out, the other leg comes in and hold it and change. Now each time go a little bit lower to your mat and a little lower to your mat and a little lower to your mat into our single leg stretch.

So now inhale and exhale. Inhale and exhale. Inhale and exhale. Beautiful. Inhale and exhale. Pull both legs in. Extend both legs high to the ceiling.

Now let's take the leg down to the floor. Let's work on the outside. Legs down to the floor. So you want to go to the other way. Go towards the camera please. That way, thank you. Down to the floor. There you go. And the hip is up. Beautiful your hip.

Let this light come down right at the side of the body. And this hip goes up. Shoulders out, arms open. Good. Now from that position, I want you to pull into your low abdominals and I want you to let the core and the torso lift the leg, lift the leg, follow the movement so that bottom leg comes back up, back up, back up. Good. And now the other side, lower the leg down. And once you get anchor that leg to the ceiling. Beautiful. Now from the low abdominals, pressure into the tailbone and rule so that the other side comes up.

One more to each side. Take it down. Try to get it straight out of your hips so that your leg and your arm are in parallel to one another on the floor. Roll and lift back up into center. One more time. Roll it and stretch it down and beautiful and left into the center. Pull both legs back to your chest. Now this time, extend the other leg out and inhale and exhale.

Inhale and exhale. Inhale and exhale. Inhale, exhale. Inhale, exhale, and inhale and exhale. Now pull both legs to your chest and from this position, let's bring the legs in. Now don't think about lifting the tailbone, but think about pressing the thigh to the chest. How does that and we going? Inhale. Inhale, we're going to exhale and we're going to continue to exhale. One, two, three, pull it in. Inhale, inhale, continue to exhale. One, two, three. Inhale, inhale, long.

Exhale, one, two, three, and again, inhale, inhale, use the full length of the tour, so all the way through the movement, and two more. Inhale. Inhale. Exhale. One, two, three, and inhale. Inhale. Exhale. One, two, three. Lower your arms at the sides of your body and lower the legs as well. Take a nice deep breath. Pull both knees to your chest and lift your legs to the ceiling. No, take the outside leg, the far leg, and go down to the floor again.

Beautiful. Thank you. Now take the other leg and reach it all the way over. Beautiful stretch. Take the top leg up, anchor and come from the abdominals. Other leg comes up to the center. Uh, there side. Notice how the hip comes up.

That's a part of the exercise that's very important. Other leg stretches over and this is the along engaging in the stretch that we want. Top leg comes up and anchors us so the bottom leg comes and meets it in the center. Lay comes down beautiful and other leg stretches. Oh over they comes up and other leg stretches to it.

Last one, leg down and other leg. Stuart, she's all the way over and like comes up and other leg into the center. Now I'd like you to separate your legs into a Nice v position and lift up from the upper body. Bring the toes closer to the eyes and press the low back down. Bring in the t the legs over the eyes and press down. Bring the legs over the eyes. Beautiful this time.

Pull it back. Come all the way up and roll up. Hold Flex and point real back and hold. Flexing point, roll up and hold flex and point. Beautiful, real back in hold flexing point. This is articulation of the spine. You can do it with your legs bent flexing point, but it's the control of the movement that we are looking for as we are working up and hold flex and 0.1 more time.

Roll it back and hold it. Flex and point roll up and hold flex and 0.1 and two and three and four last one that go to the legs. Bring your legs down, bring the arms up and open the arms to the sides of the body. Beautiful, great flow. As we go right into the arm twist. So we're going to sit very tall and we're going to twist to the side length and upward and twist on one, two, three and four. Back to center, two, three and four. Twist one, two, three. Now make sure to keep the arms straight open from the shoulders and center. Two, three and four. Twist one, two, three and four and center two, three and four. Twist one, two, three and four twists back to center two, three and four.

Now twist to three. Now stay there. Both arms are going to slice back through the air. One, two, three, open from the chest and make an even. So one arm is not in front of the other five, six, seven, eight, nine and 10 twist even Vernor, come back. One, two, three and four. Twist. One, two, three and four and arms. One to sit tall and breathe. Five, six, seven, eight, nine and 10 back to center. Two, three, four. Lift the arms up and open them out. And again, one, two, three. Now slice it back.

Open. Open from the center of the chest, length in the spine upwards and five, six watch the shoulders. Eight, nine and 10 back to center to three other side. Last one I promise. Two, three and four and the arms open and five, six, seven, eight, nine and 10 and center. Arms High and all the way down. Bring the legs together. How are we doing? Everybody doing well. Very nice. So we're going to go onto our side and to do our side Lake Hicks.

So we'll have you faced me and I want you to line yourself up at the back of your mat and we're going to stretch out. And now the arm position, the head can be down on the arm. We can rest on the elbow or you can have the arm behind the head. Any of the positions that are you are most comfortable with are fine. So from this position, let's bend the legs so that the heels are in line with the buttocks and knee is over. Knee.

From here the top leg is going to open and close and open and close. Make sure that he goes right to the ceiling and then squeeze it down and okay then and clothes and lift and lift and open and open. Now together we're going to open the legs and keep them in this position. We're going to lift and lower and two and lower. Do not change the space between the knees. We want him that beautiful.

We want to keep that space so we're coming really from opening in the hips and lift and lower lift and lower. Three more exhale and inhale both legs together. Lift and lift. All right, let's have some fun lift. Extend the legs out, bend them in and lower them down. Lift, stabilize your hips, extend out, bend in and down and lift. Extend out very nice and in and down and last time. Stretch it out and pull it in and take it down.

Lift and extend out and scissors, small scissors and scissor and range and breathe. [inaudible]. Read it. Long, long, straight legs and hold the legs up. Flex the feet and bend and come in and extend the legs back out and come up into the center. Come around to the other side. Legs are long, legs are straight. Now Line yourself up at the back of the Mat.

Once again, we want to make sure that we have that long line. Make sure that shoulders over shoulder and hip remains over the hip. Find the best position for your upper body, either head down, elbow or behind your head had is nicely supported. It would bend the knees and bring the feedback. Keep shoulder over shoulder and hip over hip and let's begin and open on one so the toes stay together and two, exhale as you left. Now use that space as if it were solids.

We're really squeezing and don't just relax the bottom leg. Keep activation there so that the whole body is for from forming the movement and take it up and up. Very nice. Exhale and up and down. Now lift up and hold the movement here that both legs up and lower and the space remains the same as if that movement is coming and everything is as solid as we lifted and lower and lift and lower. Lift and lower and lift. Here we go.

Lift and extend and in and down. Lift, push out, pull it in and down. Lift, extend. Very nice. Hip over hip, shoulder over shoulder. Last one, lift x Dan and come in and down. Lift, extend, get ready and scissors. While we are doing this, these are just nice.

Keep breathing all the way through and try to keep the hips level hip over hip and shoulder over shoulder. Make the sitters as long as you can with long, straight legs, making sure their movement is coming from the stabilized hips and stabilized shoulders. Keep going and scissor and scissor. Okay. And so there. Hm. And is there and pull in and lower. Bend the knees in.

And now from here we are going to turn the body and come on to your stomach. Now we're going to place the head down in the hands behind the back palm place just over palm far head in the in the center. I want you to activate the leg muscles and lift them lightly from the Mat. Flex the feet and bring the heels to the buttocks on one and two. As you, your legs, extend the arms behind you and lift your upper body.

Now take the arms and separate them so that they're reaching towards your feet. Bend your elbows along the sides of your body and bring your arms out around your ears. Circle your arms around to shoulder level in place your palms under your shoulders, lower the legs and press up on one and bend down. And lift two and lift three lift four lift. Come down. Keep the upper body lifted.

Bring the arms back around the ears, circle it around. Place the hands on the small of the back and head down. Lift the legs, flex the feet and in one and two extend it's long. Arms come in around the ears, around them, the shoulders and down. Push up one and down. Push up to and down. Push up three. It can be on your knees or legs. Straight. Four and down.

Lower. Bring the arms back around the ears. He ever body stays up. Shuffle it around and placed palm over, palm behind your back. Head down. Lift the legs and kick one and to extend it out. Bring your arms in and up. Upper body stays up. Circle around and arms down. Pushups, knees or straight plank. One and down.

Two and down. Three and down four and come down. Arms, chest up, arms up, out and around. Behind the back. Last set. Kick one and two. Stretch the torso long.

Keep the chest up, bring the arms in and stretch them out. Circle wide. Place the arms, but beneath the shoulders and either way on the push up one and down and use your breath and up and down and lift up and come down. Come all the way down and this time we're going to just your back and sit down on our heels. Circle the arms behind you. Relax the upper body and place the hands behind you and bring the feet in front.

Tom. Lengthen the spine upward. Roll back one at a time. How are we doing? Everybody good? All right. When Vertebra at a time and head comes down, extend one leg up and cross it over the other.

Bring your arms out at the sides of the body. Relax the upper body and get a small pelvic curl coming up and roll down. Come up and roll down. Come up and roll down. Now come up and roll up. Extend the leg to the ceiling.

It bend the leg and places flat on the floor. Extend the other leg to the ceiling. Cross it over and roll down one vertebra at a time. Lanes thing. Vertebra two vertebra onto your mat. Roll back up. Extend your leg, lower down their leg up. Cross it over.

Roll yourself down one vertebra at a time. Slowly rolling all the way down. Roll back up. Very nice. Extend the leg. Place it on the floor and bent. Change legs. So we're rolling up one side of the back.

We're willing down the opposite side of the back changing and when we get up so that we have mo, the movements happening in both positions. Roll it up, extend, take it down. They exchange and over and roll down and come right back up. Extended, folded down, changed sides. Crossover and roll to come down one vertebra at a time. Bring the leg out and down and roll up with both legs.

Flat on the Mat. Okay. Lift the arms to the ceiling. Relax the shoulders and roll down. Having the feeling that the arms are still reaching upward with the activation of the upper body. Anchoring and stabilizing us.

Tailbone down. Arms down. Two more times. Roll up and arms float. Let them go high and roll down one vertebra at a time. Slowly rolling. Gently. Rolling. One more time. Arms come down. Torso one vertebra. At a time. Roll it up. Slowly. Roll, lengthen it out, let the arms float nice and tall.

Drop the arms and lightly into the shoulder socket. Anchor yourselves in. Roll down one vertebra at a time. Roll it slowly and tailbone comes down. Arms come down. Bring the one leg in, other leg in, back to the rolling like a ball position had up. And once again we're going to work on utilizing the movements from the core muscles and not from working with the momentum of the movement.

So from this position we keep the background and the shoulders down and we're going to roll back and roll up. Now feel the control of the movement this time you've been enrolled down and place your arms down. So we're going to stay back and extend the legs roll back, extend your legs out. Then the legs and roll up. Roll back and extend. Roll up and hold. Beautiful. Roll back and extend.

Bend and roll up. One more time. Roll back and extend and let's see if we have that same control on the up. Roll up and extend right to your teaser. Bend, roll back. Roll up and extend rollback and IX and grill up and extend. There it is. Let go if you can.

Let's put it all together. Roll back, extend, roll up, extend rollback, extend, roll teaser, roll back in, extend beautiful. Roll Up. Use the control. Concentrate. Apply all your principles, use your breath and bend and come to the teaser last time back in. Extend and come up to your teasers. Bring the legs down and stretch the torso over a roll up to the sitting position and bring your legs around to the side of your body. Sitting up nice and tall. And we're going to take a movement.

We're going to press up and keeping the legs bent, but we're going to stretch up and over and as we come down, we're going to just lightly touch the hip to the mat. So once again, the movement really is up to down, not down, up. So press yourself up and hold. Take a nice breath, hold it up from there. Think of just the hips. And as soon as they make contact, they come back up, hold slowly, stretch and sit back down. Good and up. And hold slowly.

Stretch and press it down. Up in hold slowly stretch. Press down, up and hold. And last time slowly stretch. Press down, up and hold. Holding in the up position. Take the arm and come down in through reach and stretch up. Come down and through reach and press up.

Come down and through region. Stretch up and last time down in through reach and stretch up. Extend the leg nice and long. Reach to the side, lift the leg and stretch out. Reach to the side, lift your leg and stretch up and reach to the side.

Leg lifts and stretches up. Pull the leg in, sweep down, and come up to the other side. So we're going to once again, start the movement in the up position. Nice and elongated all the way through and touch the hip down. Lifted and hold it up. Touch the hip down. Lift and hold up. Touch the hip down. Beautiful Lift and hold up and touch your hip down.

Lift it up. Last one, touch it down. Beautiful and lift and hold to come up and take a nice deep breath. Inhale. Now exhale and come around. And through the movement and come back to the lift and around and through and back and lift around and through and up and lift last time around and through. Very nice. Up Lift.

Extend that leg out and stretch over and then lift the leg up. Good. Stretch it over your go. Grade and lift and stretch out. Beautiful. Last one over long lift and come up and bend the leg in and sit down. Bring the legs into the center position and bring them over to the other side.

Stretch up over to the side and stretch to come up. Back to the very first side with the arms during the body and twist. Place your hands flat. Square your shoulders towards the floor and keeping the back hip level. Press down and push up and she goes to the floor.

Exhale up, chest to the floor. Exhale up and chest to the floor. Exhale up. Take your arm off the floor, keep it by your ear. She has to the floor and lift it up and tress to the floor and lifted up and she has to the floor and come back up. Extend the top leg. Oh and yeah, lift it up.

Don't move the leg and down and come up and down and lift and come down. Lift up, pull the leg all the way in and circle to your sheet. Bring the legs into the center, make it look pretty and come to the other side. So we come up, we turn and we place both hands down and we're going to press down and keep equally on both hands. We add sail as we come up and we stabilized through the core and through the hips. There's only one more. Now with the arm by the ear, the movement goes down and up and down and up to to go down, lift up last time down and hold it up.

Extend the leg out. Slided on the floor, lifted off the floor and then stabilized from the hip. Take it down, lifted up. Good work to try not move that back leg holding in from the hips. Three and uh, and four and come up. Then the leg in, stretch over and stretch to the back. Let's bring the legs to the sides.

Place your hands behind your head. And I like to go palm over palm. And now we're going to lengthen the spine upward. And as we round the back forward, we are going to close the elbows around. From there we're going to open the elbows and let the spine grow til it's long and flat. Hindering forward and sitting tall. Change the position of the hand so the other hand is on top. Round.

Elbows down, hinge forward. Lengthen and come and sit. Tall. Hand change round and come down. Lengthen. Stretch it open, hinge and sit tall and change round and come over. Let the spine grow, lengthen it and reach it long and length into come up. Go over to the side side, stretching.

I reach out of the hip and come up side stretch. Reach out of the hip and come up. Reach over to the side out and lift up which over to the side and stretch out and come. Uh, bring the arms up over the head, round as if you're rounding over a giant ball and maintain the alignment through the pelvis. Walk your fingertips out and stretch, but still as if you're rounding over ball. Keep the pelvis aligned and from their length in the spine. Outward. Lift up, hands behind the head.

Bring the chest to the ceiling. Open and out. Round over. Walk the hands out. Length in the spine. Reach at long and longer. Lift it high along other hand on top and reach and stretch. Lightly lifting the sternum to the ceiling.

Two more times round. Dive it over. Walk the hands out. Lengthen the spine upward. Come up, hand over hand, changing the top hand each time going high into your extension. Come Center last one round. Stretch it over. Walk it, lengthen it. Reach it up and out and the sternum lifts high to the ceiling.

Bring the arms in and just bring the arms center. Reach back and lift up. Reach back and lift up and reach back and sit up nice and tall. Bring your legs back to your diamond position and roll back evenly on both sides and rule yourself up. Roll back evenly on both sides and roll to come up and roll back and rule to come up. Sit comfortably and close your eyes. Feel how you're sitting in your body.

Feel all the work that you have done, bringing yourself more into balance and harmony and open your eyes. And thank you very much for coming. Thank you. Very nice. Great work. Thank you.