Star Trek into Pilates Mat

[inaudible]. Okay, let's begin. Your arms are down by your side. Feet are flat and parallel. He's bent. Start by just kind of adjusting yourself so you feel nice and long in your back. Reach your arms close to your body and gently press the back of your arms into the mat. From there, lengthen the back of your neck to the chin.

Maybe slightly down, but can good letting your chest open wide. That's good. If it feels real crowded, you can move your arms apart. Now we just want to feel solid to the mat. That's it. Take an inhale. We're not going anywhere yet. Just exhale and feel the abdominals or anything. Just deflate. Just let go. One more of those and then we're off taking.

Inhale and exhale. Feel your chest foam on the next one. We're going to roll the hips up off the mat. Inhale, prepare it all up. It's okay if everything moves, start the exhale. You're going to roll the hips up bone by bone until you're in a nice long slammed board trying to keep it hose down. That's good.

Keep the reach of the arm sustain here. Take an inhale. As you exhale, you let the chest fall. Good. Rolling everything back down, bone by bone, trying to curl the spine as you go. Release the hips of the bottom. Inhale. Good. Adjust your arms. If the shoulders crept up on you, you don't have to be rigid, but exhale, sink the valley. Rolling up. It says, if your knees are reaching out beyond the feet, it's a sensation. It's not exact, but it's the idea of it. Inhale, give yourself a little sense of traction. XL, your throat softens. You're rolling down your upper back, rounding deeply curving through. Beautiful, releasing the hips at the bottom and inhale, start the exhale and then you roll up. So we find a way to move with our breath.

Stay here for a moment and check in with your low back. It should really not feel like it's working. In fact, take your arms up to the ceiling. Inhale, turn the palms toward each other and just exhale. Set the arms on your legs and you should feel fill up the space. So palms down, fill up the space so that there's nothing between your hips and your wrist. Try to do that anyway. Right? And if that feels pressure on the back, you sync the, the chest, a little tuck the pelvis. Inhale, hold. That's good. Exhale, roll down. Let your arms just do what is natural.

And when they get near the floor, put them there. So the idea is that you're not just sticking the pelvis up, but you are in fact curling it up. Last one. Inhale. Exhale. Roll yourself up. Good. Keep going. You're good. That's great. So you're fine. I'm just gonna pull on you. Keep Lifting Tara. That's it. Tuck your pelvis so it's like your pubic bone goes closer to your chest.

There you go. Now use the leg. Stand on your feet. Feel your feet. Inhale and exhale. Roll back down. That's it. Bring one knee up to tabletop or 90 degrees. It stays bent. And then the other, they're together. Glued together strongly. We're coming to the, towards the space, right? So inhale, lift, and rotate your knees toward the front here. Yup. Keeping your knees together. That's it. Start an exhale and take them back to center. Just kind of warm up the waist to the back. Inhale up and over. That's it.

It's okay if the other hip lifts, but try to keep the knees in the same sort of space. Exhale, center. In other words, they don't get closer to some of the bring in there. Inhale, lift the hip up and over. Now here start the exhale. Feel the rib cage drop down as you pull center. There you go. And inhale up and over. If this feels too tight on your back or anything, really you could do this with your feet down on the ground to and back to center. I'm going to do a couple more. Inhale, good and ticket. You know to the a range as far as you can without the opposite shoulder lifting up, back to center, and again this will be the last one.

Keep the knees together. It's as if you have one leg and back to center. Feet go to the floor. Just take your arms behind your head, fully lacing your fingers together. Right. Feet can be slightly apart comfortably, but they're flat. And in this moment, try and feel your feet. I don't mean to grip, but I just want you to have a sense of of them from their elbows are just off the map. Okay? Comfortably. So. So they're not pressing back, but they're just kind of supporting you. Take a moment to press your head back into your hands even though your hands are on the ground. That's a sense you want to keep a gentle backwards action. Take an inhale. We're going to bring our upper bodies up on the exhale.

Even though your head's pressing backwards a little, you roll your head, neck and shoulders forward to about the bottom of the shoulder blades blowing out your air. Little higher, Casey, good. Inhale, a Ga hip, Chin up justice [inaudible]. There you go. Excellent. Length in yourself. Back to the mat. I just drawn. And inhale, start. Exhaling. You're going to come forward again, allowing your front of your body to just relax. Really. So the back is kind of lengthening. Inhale, hold it there. And even as you go down, there's a subtle sense of resisting your way back to the ground. Blow out your air. Good and inhale.

Start the exhale up we come. Blow out, blog. Nice. You can actually bring your elbows a little more forward and lets your heads fall back into your hands. Everybody. There you go. It's not that you have to take your chin up. It's a direct back. There you go. Inhale and exhale down. Check out that the knees don't start display too much. You were okay, Hannah.

You don't have to fix yours, John, you can a little and we're going to add on. Inhale, exhale, curl up. This time, release your hands. Reach to the back of your legs and hold onto them. That was an inhale. Now I want you to use your arms. Exhale, pull your ribs closer to your pelvis. It's not necessarily about getting higher. Good. Bend those apples and pull pool. Keep your height there. Inhale, arms are behind a right by the ears. Then put them behind your head. Support your head into your hands and exhale back down in. Hey, starting your exhale blowing out. It's a sense of deflation as you roll up.

Good. Now check your hips that you haven't really curled them under. They're still flat. Inhale, reach to the back of your legs. Exhale, use your arms to pull yourself forward a little bit. Good. Keep the height you just maintain. You can drop your head back into my head. There you go. Now reach the arms up. Inhale a little bit further, your strong, and then return your hands behind your head and exhale down. Looking good. How are you doing in here? You felt that didn't you?

Exhale, love me. Come in the little things. Inhale, reach to the back of your leg. I'm going to change it on you. Exhale, pull, and again, just as before, eyes down just to smudge. Yup. Inhale, arms up. Put them behind your head. Exhale, rotate your back shoulder towards the frontier. All coming towards me. Blow out. Inhale, come through the middle. Nice and smooth. Exhale to the back. It's your spine to keep going. Inhale through the middle and exhale to the front.

It's your spine that's moving, not your shoulder girdle. You're looking good, John. I'm just going to fine tune it. Inhale through the middle. Exhale, think maybe shoulder to hip in healthy middle, gently pressing your head backwards into your hands even though your spine is going forward and inhale, we're doing two more exhale. Last one. Inhale. Exhale. We got to go to the back once more. Don't we? Inhale to exhale. Come to the center. Reach to the back of your legs. Oh, you thought we were done. Inhale. Exhale. Pull yourself into it. Use the arms. It's okay. You're up. You're up to high hand and you're flexible. Yep. Inhale, arms up and just take everything back. Arms are straight and they're behind you.

Rest your head. Beautiful from there. Can you imagine if I came to Andrew and I pulled on his wrists and he let me pull his shoulders would come up and that's okay, but we're going to have him pull the shoulders down a little. Yeah, that's great. Ribs are heavy and go ahead and do that. Just imagine I was pulling on your arms for the back is flat or the ribs are down. I should say. From there we inhale. All you're doing is exhaling to curl forward. Reach the arms forward. Good. Just like that. Inhale, go back down. That's it.

And exhale. You stay engaged. You don't lose it. Exhale, curl and reach. One more time in here. Exhale, curl up. Now stay there. Turn the palms down and imagine you're pushing down on a tabletop with your upper arm, not your hands. All we're going to do is inhale and exhale. Stay there in him and exhale. Keep that going, but as you inhale, let the arms to reach forward and up a little. That's all.

Exhale. Push down as if your armpit had something to do with it in how? Reach forward and up. Exhale, deflate. Looking right here, Casey. Inhale, exhale. Good. Inhale for two. Exhale for two good. Nobody take your arms. Any higher. Brogan. Inhale for three, two, one XL down to one and up to one and down. Four counts in inhale, two. Don't know higher. Just deepen it out.

Two, three, four, up, two, three, four out. Two. One more time. Up and out and arrest your head's. Good work. Good work. From there, we change things a little bit. Feel the back of your arms into the mat. Knees are parallel with your feet, so don't let them come in on each other or out. There we go.

We're rolling up once more to change things. Xcel curl up. The hips are going up. Sorry. Hips are going up. Head down. Hips up. My fault. I didn't say that part. So you're standing on your feet. Do you feel your feet? If you touched your back, your legs, you'd feel them engaged. Yeah, if you don't, and even if you do, gently draw your heels towards your your butt, but don't move your feet. Just engage from that place you're going to inhale. Prepare on the exhale. Raise one knee up. Nothing else changes.

Do not drop that hip either. One. Good 10 inhale. Set it down lightly. Same legs going up again. Start the exhale first and feel as if the leg was connected deep under your chest and inhale down. Good. And last one. Exhale up. We go down, we're changing legs. If you've been alternating, keep alternating. Otherwise the other like exhale, lift, good and it's not. It's a good idea to keep going. That's a good pace. Exhale. Again, it's a good idea to check that your hips haven't dropped particularly one side, last one. Well done.

And down hips or where they started. Hold for inhale. Exhale, roll down. Starting from your upper back. It's a softening. It's a widening of your back. Really. As you go down, hug your knees to your chest and then hold on behind. I'm sorry, behind your knees and you're just going to get a little rocking action till you sit up. Yup. Good. Okay, so from there what you're doing, we can do a little rolling like a ball.

You're going to draw the hips backwards a little. So again, you're going to need your arms a little bit on this one. When you pick up your leg, if you keep the sense of the curve of your low back. So John, you can walk your feet out further to start. There you go. We just pick up the leg. The low back is rounded to hold the position.

You press into the arm a little bit. So I've got this thigh pressing forward to hold it so that I can pick up the other leg. Yeah, exactly. So I'm kind of pushing my legs that way. My arms are a little wall. Perfect. Now just inhale, roll back to your shoulder blades. Exhale to come back up and hold. Excellent push hand, especially cause you've got that little flat spot in there. All you have to do is push your thighs into your hands. It's open up your ball a little bit to the Pfizer. Yep. More of that, more of that. There you go. Inhale back. Keep the position. Exhale up.

Hold. Good, beautiful. Again, inhale back. So you're finding that coordination. If it's easy for you, let the feet hang closer to butt and they don't move. You don't get to stretch it out. Let's go. Inhale back [inaudible] and exhale up. Okay, so Andrew and Casey and Chia, and Ted, I want you to hold your ankles. It's okay if the knees are part, hug them and close. And Andrew, you're super flexible, so we're going to let you put your head right between your knees. Literally.

Wow. God. I wish I could do that. Here we go. Keep that shape. Inhale, roll back. Exhale up. See if you can hold at the top. If you can't, it's okay. I'm impressed in how back. Nice Hana. Really good. Beautiful. Last one. Hannah's gonna go around the clock. It looks like an arrest. Nice work. Hold onto your right leg. You're going to pick up the left leg. You've got to roll back a little like he did that rolling.

And we're going to just lower down to your shoulder blades in this position. Your apology. Adjust slowly. Roll down to your shoulder. Nice. Good, nice. Pick up the lower like Casey. So it's floating. Switch legs. Exhale, switch. And here's my pace. Reach and reach and reach and reach. Couple more one, Huh?

And there's two both knees and hold. Hold both knees in. Inhale, exhale. But keep your position. Inhale. Let the legs go up on a high diagonal like way up here in the arms. Straight up over your chest. Exhale, grab on again. Here's the point. You don't move your trunk at all. Even spine doesn't move. Inhale up, let go.

Good. And exhale. Grab on this look forward. Heads are up and now actually they don't have to be, but you can. So why not? And bring it back. Good. Last one and back. We're going to leave it with that feet down. Rest your heads for a moment and then turn to your on your side facing front and you're just lying all the way down on your arm. That's it. Stretch your legs out. And then as you look down your body, you want to be able to see your feet a little bit.

So it's a very subtle banana shape. Good, nice, long. Just going straighten that outside DC. All right, from that place, if you took a couple of fingers and placed it on the top of your waist to grab in really anywhere, you know you'd have to poke, you can grab, get a good handle. It's a funny way of saying that. Anyway, so, so without picking up your legs, cause that's what's going to happen. You just inhale, really grabbed on their head. Don't make me come do it to get in there, like get a good grip. Yeah. So when you inhale, there'll be movement against your hand. That's fine. It's just start the exhale however you want to and feel the abdominal wall. Feel whatever happens, just blow out. Your air. Doesn't have to be straining.

You don't shorten, but you might feel some hardening under there. That's what we're going for. Inhale, start the exhale. Feel that sense of maybe you can even think I'm about to pick up my legs, but don't inhale one more and then I'll, I'll get make it more exciting. Exhale. The idea is that that's where it starts and that's what we're going to work.

Here's the action. Inhale. You start the exhale as if your legs were going to touch each other. They then float up off the mat on that same exhale. Do you feel it? Now? Inhale, reach out further than where you started to lightly touch down so you just bring your legs a little more forward. That's why it feels wobbly and exhale, lift, keeping your head down and inhale lower. Start the exhale. Good, and that's it. And exhale nice and long, but you get to think of doing jhanas slightly tucking your pelvis is around her low back then you have. Yep. Just like that. It'll be easier to hold it and let's do what is one more for two more.

I'll call about six on the next one. One after this one that you come up. Stay there. Good. Keeping your feet together. Flex both feet. Try to keep the big toes together the other way here. Now go back to what you were doing.

Everybody point and flex and stretch longer and point. Good and flex. If you can ankle bones together too, and 0.1 more. Nice and Dow good. We're just gonna switch to the other side. I still want you facing front those. Put your heads in the center. That's right.

We're just trying to tap into the center of the body a little bit. Good. You're resting on your arm. You want to be on a spot on your hip where you don't feel like it hurts. Right? So make that happen. Good. A couple where you just feel the breath and the trick really to making this feel like you're doing something is to try not to tighten anything you don't need to.

So Flonase is often about efficiency, right? It's about using only what you need to. So inhale, we're not lifting the legs yet. Just exhale and put in your mind that you're going to s length in your body a minute you'll lift your leg, not yet. Two more breaths like that in him. Try and let go of tension first so that anything you do use is going to go right there to the center. Exhale, feel it. The simple act of blowing out your air well will help, right?

And inhale two. Exhale. Good. Here comes to the lift. We'll do six anyhow, get ready. Imagine you're like slide down further on the mat. Then they lift up. Inhale to stretch further. They almost are barely touched the floor to go down. Exhale, lift again for two. Inhale down.

Minimize your leg strength or leg energy XL, lift through re. But if you feel it in your low back, chances are your legs are getting behind you. When you lift them, there's four good and lift. Here's five good straight legs. Keep nice and long and down. Last time and lift, lower and down they go. Okay, from here, just roll onto your stomach's putting your, um, for now, put your forehead on your hands. Good. And then one at a time, just walk your legs back a little bit. So it's a sense of just lengthening out of the hip.

You're not gonna move back on your mat. It's just sort of adjusting so that you feel the front of your hips on the Mat. You'll have a subtle sense of drawing the abdominal wall up. Or maybe you just think of length from that place. Tuck your Chin under a little bit, John, just to, there you go. In the shoulder.

It might be your shirt and looking at, that's it. Good. All right, so from here it's subtle. It's kind of small. It's not that big of a deal, but it's important. On Your exhale, you're going to lengthen and lift both legs without changing your spine. So thighs included. It's not super high lift. There you go. That's an Andrew. Watch it. You don't collect tension in the shoulders. Good John. I said everybody and lower them down. Take an inhale. You can even kind of subtly imagine you're drawing your forearms towards your waist, like on the floor, like a sense of using those shoulders that's at Hanna.

And exhale, lift both legs. Soften your knees slightly. Jia just slightly. That's it. And come more from the butt and down. One more time. Up like that. Lift them. Good. From there, from there and everyone's legs are nice and straight. I think I'm just checking from there. Lift your left leg a little higher and then switch to your right but not so high that you rock on your hips. Keep alternating like that.

Just it doesn't matter what the breadth is, but good. And you want to feel like it's coming right from the hip where the leg meets the hip, not from the foot. You're not lifting your foot. You're lifting the back of your leg. Nice. Casey. Now let's go a little quicker at his inhale too. I'm going [inaudible]. That's it. Duh, Duh, Duh, Duh, Duh, Duh. I get long, long, long, long, long, long, more from the leg, Andrew. Less than the foot.

That just means you're starting to bend your knees. Don't do that. Take a big inhale and arrest everything. Yes, I know we're almost there. From there, put your hands by your side. In fact, put them on your sides, palms or into your legs. I could have brought out a little towel for all of you, but I didn't. So we're just going to Tuck the chin foreheads on the mat so you kind of out of alignment in that way and you can float your head if it's uncomfortable. You are inhaling this time your feet stay on the ground. On the exhale, you slide your hands down your back and look slightly forward as you hovered the chest. Yes, good to leave your feet down. Leave your feet on the floor, feet on the floor, and your arms are into your legs if you can. Good. Excellent.

Slightly down. That's good. Inhale, exhale, go down. Beautiful. And in Exhale, it's like your head looks forward almost out of curiosity, and it brings you up that your arms are reaching to the ankles. Inhale and exhale down. It doesn't need to be big to be effective. In fact, this one tends to be better, smaller. Again, on your exhale, you look slightly forward, like you're looking along the floor. That raises your spine. Beautiful. Inhale, exhale down. We'll do two more. Inhale, exhale.

Look for when you go down and make sure you finish it by putting your forehead back down so you have that full range. If you only fill your low back, you're probably going to lie. So, and I don't know if you are or not because you're flexible. Dominant stuff. Be Short. Here we go. Head first. It's like your sternum or the middle of your chest is on the mat. Press those arms into the body, into the legs. There you go. And down. Okay. Putting your hands by your shoulders.

Just come up and press your hips back over your heels. You push yourself up. Take a little stretch to that way. Yeah, that's right. That's right. There you go. And then come two sitting facing each other again. We'll do another rolling that went so well. We'll do a little silver.

Happy to finish this off. So this was really meant to start to integrate things in classes that are longer or that have more exercises. This is a place to kind of bring it all together. Everything is applied here, but for today, I just want to have a little fun with it. So you're sitting forward, you going to reach your arms through the inside of your legs and grab on to either the ankle, the foot, right? If you were struggling with rolling, you'd go back to that one where you're just holding behind that. That's fine. Good. Now you're a great example. This is for everyone. Um, no matter how high you can get your legs up to you gonna press your thigh into your upper arm and your upper arm into the side. That gives you sort of a sense of connection throughout when you, when you clip the heels, which is what we're going to do with it.

If this was my other leg, it's one, two, three, a roll back. And do it there. It's kind of quicker than that. One, two, three. Well, back when two, three ball up. That's what we try for, but before we get to the clapping, we're just going to roll back and up. Here we go. Inhale, look down, back. Exhale. Come on up. Do your best to hold it. If not, just keep rolling. Inhale, roll back. Exhale. Keep the shape. Good. Next one. Go ahead. Next time you come up, stay up. Now we'll add the fun part. Starting here, clap three times. It's the whole leg. Inner thigh, inner thigh, inner thigh. Inhale, roll back. Do it when you get there. Oh, one, two, three on up. Oh, beautiful. Inhale back.

Try not to throw your head back. The reason you roll is either through the breath or the pelvis. It's not cause you tossed your head. Isn't this fun? Sound effects. You're always welcome. But last one, one, two, three, and up. Free up your legs. Next time you come on, stay up. Three up your legs.

Set them down so you're standing on your feet. You lie down again. Just like we started arms by your side. Make sure you're on your mat. Scoot in just a little John, you kind of yes. And take a couple of deep breaths here. Hopefully feeling a little bit of difference or at least some energy in the body. And one more time.

[inaudible] excellent. [inaudible].