Powerhouse Mat

Hi, my name is Brett Howard and I'm going to do a mat class today. So let's all start on our hands and our knees and a quadruped position. Let's have the hands directly underneath the shoulders. The knees directly underneath the hips. Then you're going to start by rounding your back like an angry cats will warm up the spine, dropping the head, dropping the tailbone nice, and then arch the back. Head up, tailbone up. And again, inhale, rounding the back and XL.

Arch the back. You guys have a lot of energy. Wait till the end. I'm kidding. In hell, around the back and fell. Arch the back. Let's reverse the breathing. Exhale round the back. As you're doing this, make sure you're not hyperextending the elbow. So then arch the back, head up, tailbone up, and again, rounding the back like an angry tack. And then arch the back. Head up, tailbone up. Let's do one more. Rounding the back and inhale as you arch. Excellent. Sit on the heels. Stretch out your back. Child's pose.

Now what I'm gonna have you do is keep your seat connected to your feed. You're gonna start to roll up to your spine, tailbone, lower back, middle back, upper back, neck, head to a nice, tall, straight spine. Good. Let's start on the seat. Now you're gonna have soles with feet flat on the Mat, feet in line with knees, knees in line with your hips. Thumbs with fingers. You're going to hold onto the back of your thighs. Nice broad elbow. It's not. The hands are going to stay here, so they're not going to slide up and down the legs.

I want to do to start very tall. Imagine that you're sitting up against a nice flat wall. Initiate with your tailbone, round down one vertebrae at a time. Articulating through your spine. Nice broad elbows out to the side. Great. Once the arms get to full extension, pull back to the abdominals.

Come right back up and bring news in between your knees. Now Roll up against that flat wall. Tailbone, lower back, middle back, upper back, neck, head will be the very last thing that come up. And again, let's start with the tailbone. Round down one vertebrae at a time. Make sure the knees don't go in or out and make sure that the feet don't roll in or out as well. And then when the arms are to full extension, come right back up. Bring nose in between the knees, nice broad elbows, and then rolling up through your spine to a nice, tall, straight back. Let's do one more like that. Start with the tailbone. Curl down one vertebrae at a time. Nice articulating through your spine.

Excellent guys, and then come right back up. Bring nose in between the knees. Then roll up tailbone, lower back, middle back, upper back in the neck and head. Adding on. I want you to start with the tailbone. Curl down one vertebrae at a time, opening up the lower back. Now once you're down there, you're going to stay there. You're going to slide the feet in a little bit and you're going to lift up.

Make two right angles, tabletop, the legs. Now what I want you to do is I want you to slowly, very slowly rolled down to the middle of your back, slow as possible, maintaining the shape. Now I want you, once you get down there, depress your thighs into the hands and rock back up to the same starting position. Good. And again, you're going to start with the tail. You're going to start to curl down nice and slow as you curl down by maintaining the arms shape. That's how you can control that down. Now on the way up, you press your thighs into your hands and that's going to help you to rock up. And again, start with the tail curl down. So this is the Zen rocker is they're going to roll down to that middle of the back. Good.

And then you press your thighs into your hands to help you roll up. Once you're there, bring your hands down, roll back up, bring [inaudible] in between your knees and then roll up to your spine. Tailbone, lower back, middle back, upper back, neck, head. So we had that initiation of tailbone pulling forward and then trunk helping us to come up. We're going to add on that. So you're going to bring your elbows out to the side, start with the tail, curl down, one vertebrae at a time. Deepening, opening up the lower back.

This time when the arms get to full extension. Take the hands off. We're going to do a mini mini rolling like a ball like we just did. So you're going to start with the tailbone and roll. Just your lower back down two inches. Now from the crown of the head, you're going to come forward two inches and now go down two inches and then come back up two inches. Nice. And now go down for two and come up for two twice more.

Down for two and up for two last time down for two from the tailbone up, four to hold onto the back of the thighs, round the rest of the way up. Bring those forward in between the knees. Then roll up tailbone, lower back, middle back, upper back, neck, head twice. More like that. Broad elbows. Start with the tail curling down. I don't see any more tongue sticking out anymore right now. Arm, they're going to go out to will extension. Start with the tailbone, roll down for two and then come up two inches. Little mini rolling like a ball down.

Any roll like cabal and come back up and roll it down to the relationship between head and tailbone. Does not change. Come back up and roll down for two and come back up for two. One more time. Down to and come up to hold onto the back of the thighs. Come right back up. Ring nose in between the knees. Then roll up, tailbone, lower back, middle back, upper back and neck. Head one last set. Broad elbows. Start with the tailbone. Curl down, opening up your lower back, massaging that back on the way down. Take the hands off.

Imagine there's wet found behind you. Make a deep imprint with your lower back. Rode down for to come up for two down four to up to down to head connection up to twice more down two and up. Two last time down two and up to hold onto the back of the thighs. Burrata, elbows come forward and nose in between the knees and then roll up. Tailbone, lower back, middle back, upper back and back. Head.

Reach the arm straight out in front of you. We're going to do a 10 count roll down. Roll down for 10, nine, eight, seven, six, five, four, three, two all the way down on one. I want you to flip over onto your stomach. Bring one hand on top of the other hand, bring your forehead and top of that legs are going to be together. And then what you might want to do is firmly press your feet into the mat, slowly keeping your feet firmly. Preston, start to open your feet and see if one foot touches the side of the mat before the other one does, and if one foot touches before the other, then you know you're not even on your mat and you're going to have to do some adjustments, okay? Yup. Once you're even, you're going to bring those legs together and you're going to imagine there is a marble right in front of your nose. I want you to roll that marble forward with your nose.

Now roll the marble up the wall in front of you and keep rolling it up. Higher up that wall. As you press your hands into the maths, you get a nice lift of your upper back. Now start to roll down through your spine. Imagine someone's walking on your spine and you roll down one vertebrae at a time as they travel up towards the crown of the head. And again, start with the towel. One not at the table with the nose of roll the nose forward and roll it up the wall in front of you.

Lift up to the sternum and now start to walk down your spine, one vertebrae at a time, and you're going to bring your forehead on top of your hands. Now adding on this time. Keep your forehead connected to the hands. Roll the same marble forward though. Roll it up the wall in front of you. Nice guys. Lifting up to the sternum. Now Start to walk down your spine, rolling down one vertebrae at a time and a nice sequential sequencing. One more time. Roll the marvel forward and front up the wall.

Lifting up to the sternum, lifting to the chestnut. Hold their, reach your toes back. As long as you can. Keep going so far back that the feet start to elevate up off the mat a little bit. Keep that position. Clap your feet as you breathe in with the air out with the air for five. Inhale, three, four, five. Exhale, three, four, five. Pull the shoulder blades down your back. Exhale, three, four, five, four out with the air for five, five.

Exhale, five more sets. Inhale, three, four, five. Exhale, three, four, five. Pull up through that rib cage. Three, four, five. Inhale out with the air. Four or five nice, long, straight legs. Exhale, three, four, five. Last set, three, four, five XL three, four, five. Stay lifted, lowered, just the legs slowly walked down the spine.

Rolling down. Now sit on your heels. Stretch out your back again. Child's pose, reaching hand sport, tailbone back, fine length in your back. Then there's a wall behind you. Roll up through your spine for 10 counsel up 10, nine, eight, seven, six, five, four, three, two, one. Turning around. Sit on the seat again. Let's take thaws. The feet are flat and [inaudible] together. Knees together. This time instead of having the hip with distance, I want you to cross your arms like a genie.

And this one I learned from my friend Cara Razor, but I alter it a little bit. You're going to roll down through your spine for 10 counts, nine, eight, seven, six, eyes forward, four, three, two and one one. Now, little fact for you guys, just so you know, I love it. How this is ten nine, eight, seven, six, five, four, three, two, one. So let's try to make it a little bit more of an even roll down felt arms crossed still same way. And now what you're gonna do is you're gonna beat together knees together.

You're going to roll up now for 10 counts. Roll-Up up one roll up to roll up, three roll-up four, roll up five roll up, six roll up, seven roll up, eight roll up, nine roll up 10 and again, roll down. 10, nine, eight, seven, six. Hold. Now when I want to do is pull through the naval pool in one into in three, in four, in five in six and seven and eight and nine and 10. Your head is touching the ceiling. Crawl only little lower back under one inch and then pull in one into in three in four in five in six and seven and eight and nine and 10 just the lower back, one more inch under and I'll put in one in two in three, five and six and seven and eight and nine and 10 [inaudible] all the way down.

You guys are going to be so strong now what you're going to do is you're going to cross the other arm on top. Now you're going to roll up for 10 you're going to roll up ten two, three, four, five, six, seven, eight, nine, 10 road down 10, nine, eight, seven, six, five, four, three, two one. Roll Up. One, two, hold. [inaudible] cool. [inaudible] into in three, in four, in five, in six in seven and eight nine and 10 try to lift up a centimeter more and the elbows lifted higher in one into in three, in four, in five in six and seven and eight and nine try to centimeter more and in when you can do it. Grasshoppers, three and four and five and six and seven and eight and nine and 10 row all the way down this time. Then the bar. Now open the legs. Parallel hip width, distance, feet, tracking in line with the knees, knees tracking line with uh, hips. Souls to the feet flat. We're going to do some bridging. I'm suppressed down. Roll up through your spine. 10, nine, eight, seven, six, five, four.

Balance on one, two and three which is your head, neck and shoulders. Now roll down a four. Roll down five row down, six road on seven road on eight road on nine road on 10 roll up, 10, nine, eight, seven, six, five, four. Now roll down. Four, five, six, seven, eight, nine and 10 last time roll-up ten nine, eight, seven, six, five, four. Hold there. Really lift through the seat. Try to make two indentations in your seat there. I call those ballet dimples. You're going to lift the arms up to the ceiling.

Inhale, exhale. Reach the arms as far back as you can and exhale without the rib cage. Splaying inhale, let the arms come forward, and XL arms come down onto the floor. And again, inhale, lift the arms up and exhale, reach back, back, back as you wrapped to the ribs. Inhale, arms come, arms come forward. And exhale, arms come right down by the sides. One more time. Inhale, lift the arms up. XL reach, reach. Keep the arms right where they are. Slowly start to roll down through your spine for reaching the fingertips away.

Five, six, seven, eight, nine, 10 arms. Come up to the ceiling and head nods forward. Roll the head, neck and shoulders up and reach forward and engage or abdominal zippering up through the core. Now lift the arms up to the ears and then the head of the arms are going to travel backwards together. And exhale. Beautiful. And again, arms come forward. Head comes forward. Rolling head, neck and shoulders up. Reaching forward with the arms, engaging the abdominals as a brewing up to the core. Arms. Lift up to the years, had an arms go backwards in exhale and again, inhale arms and head. Come forward and exhale and reach. But this time, as you roll down, your hips are going to lift in the air and as your upper body goes down and so it hits come up in the air like a seesaw as the upper body goes back. Nice guys. Now Roll your spine down as the head, neck and shoulders and arms roll forward so you nod forward.

Tailbone comes down onto that mat. Nice. Now lift your hips up as the head goes back. Arms. Go back and do your little seesaw there. Exhale. One more time. Roll your arms forward, head forward, rolling down to your spine and now hold there. Once you're in to that position, reach the arms forward more zipper up to the core and make sure that the tailbone is nice and weighted. Lift the arms a little bit above your waist, knees into the chest, legs out 45 degrees. Pilati stents pumping above the waist in with the air and out.

Two, three, four, five. Inhale, three, four, five. Exhale, three, four, five. Make sure you're pumping above that waist deck fell. Three, four, five, four out, two, three, four, five. Inhale, exhale. Three five more sets in with the air. Four, five XL, three four, five, two out. Two, three, four, five. Inhale, three, four, five. Exhale, three, four, five, two more sets and XL. Three, four, five. Nice. Long toes. Four, five XL, three, four, five. Knees into the chest, legs out on the Mat. Arms straight up to the ceiling. We're going to do our roll up without hyperextended elbows. So now hold there guys. This side, we have the arms to the ceiling.

I'm not sure about this. Side ceilings up there. There we go. And now chin to chest. Inhale, rolling up and excels. See Curve. Good. Inhale around down one vertebrae at a time. The next cell, all the way down, arms go slightly back past your shoulders. And again, inhale, rolling forward and exhale c curve. Nice. Inhale, round down one vertebrae at a time, articulating down through your spine and then exhale all the way down and arms go as far back as you can control without the ribs going. And again, hands forward, rolling up and exhale. C curve, making sure you guys are not hyperextending the knees.

Inhale round down one vertebrae at a time. Shoulders, nice and relaxed. Exhale all the way down. Let's do two more am 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. Roll up two inches. Roll Up. One, two, roll down. One inch. Roll up, two more inches. One, two rolled down. One end. Roll Up. One, two, rolled down one inch. Roll Up.

One, two in row down one inch. We're halfway up. Roll Up. One, two, down, one inch up. One, two down, one inch, two more up. One, two, down. One ends up one, two down, one inch. Now up in reach. C curve. Okay. Now, same thing on the way down. All right, so re end up, we're still up guys. [inaudible] oh, no problem. I guess this is a decent program here. So [inaudible] town road down one, two, come up, one inch rod down, one to come up. One is rode down, one, two up. One is wrote down, one, two, up, one end. We're halfway down. One, two up. When it's one, two up. One is good. One, two up, one inch, two more. One, two up. One last time cause I like her better. Up One inch. I'm kidding.

And all the way down. All right. So what we're going to do, I opened that you're going to bring souls to the Pete flat onto mat and now you're going to bring your fingertips underneath your hips and you should have equal weight on both sides. Feet together, knees together. And now what you're going to do without letting your pelvis go, you're going to let your right knee open, left leg stays still and make sure that you have equal weight on both hands. And then bring the knee to a close. Keeping equal weight on both hands. Left knee open. So there should be no transferring of weight in your pelvis. And now bringing the need to close right knee open, stabilizing that pelvis and then bring the knee to a close left knee opens without the right leg moving. Bring the knee to a close one more time.

Right leg opens, left leg stays still and closed the knee last time. Left leg opens as the right leg stays still as the pelvis stays connected and bring the knee to a close. Remove the hands and then bring the right knee into the chest. Left leg out onto the mat and give yourself a nice pool of that leg. Good as you pull that leg and really press down with that leg that's on the mat to get length and space in the front of that thigh.

Now keep the knee into the chest. Bring your arms down into the mat. I want you to have nine points of pressure into the mat. Hands two, shoulders, four head, stomach six hips, eight ninth point will be that left leg, right leg straight up to the ceiling. Now rotate the leg outward within the hip socket. Now bring the leg across the body to the left. Circle down. Come straight up for the single leg circle and go across the body. Circle down, up, and stop and across, down, up, and stop. Hold there.

We're going to reverse it goes straight down across the body. Stop and down across the body. Stop One more time down across the body. Stop. Hold there. I want you to zipper up through the core. Start to lower the leg. As you lower the leg, you pull in and up and in, up in and up.

So it's nice and controlled. Beautiful guys. Left knee into the chest. Give yourself a good pull of that leg as really pressed down without right by now. Nine points of pressure into the mat. Extend the left leg straight up to the ceiling. Rotate that leg outward. Now single leg go across, down, up and stop. And a cross. Keep aerated g pelvis guys. One more time across. Down, up. Stop.

Reverse. It goes straight down across the body. Stop and down across the body. Stop at one more time. Down a Karratha body. Stop. Now the zipper up to the core. Start to lower the leg. Use zipper up. Zipper. Rub zipper up. Okay. Bring both knees into the chest. Okay.

Since I saw rated R and not rated g, let's do this. Next one. Bring your hands behind the base of your head and that was a different excuse rated act. That moment, right? So I had to be on the base of the head. [inaudible] head second. Shoulders up now, right leg, straight up to the ceiling. Left leg out, 45 degrees. Now you're looking at your left leg so you can see if it's moving or not.

So the goal was to not let it move. Bring the right leg across the body. Circled down, up, and stop and across. Make sure that left leg is not like a flag waving in the wind and again across the body. Circle down, up, and stop. Reverse. Go straight down across the body. Stop and down across the body. Stop. Beautiful guys down across the body. Stop. Hold their scissor.

We're on the other side. Now. Left leg goes across the body, down, up, and stop and across. Down, up, and stop and again across the body. Down, up in. Stop, reverse. It goes straight down across the body. Stop down across the body. Stop. One more time. Down across the body. Stop both legs up to 90. Bend the knees into the chest and relax. Two, three, bring head, neck and shoulders up. One more time. Knees into the chest.

Legs up to 90 degrees now lower to where you can control lower, lower, lower hold at your control. Now. Leg circles. Open both legs. Lower the legs together and lift. Open down together and lift. One more time. Open down together. Lift, reverse down. Open up in together to open up and together. Three, open up and together. Bend the knees into the chest. Hug your legs.

Excellent. All right guys. Legs out in the Mat. Arms straight up to the ceiling. Draw those inner thighs together and then you're going to roll up to your spine for five, four, three, two, one. Great. Scoot your bottom four to your heels and we're going to roll like a ball. I'm going to grab a hold of the ankles. Nice. Barod elbows out to the side. Great. Now I'm going to have you roll down to the middle of your back.

Come right back up in balance for three counts two, three and again rolled down, middle back. Come up and balance to hold there. Keep the right hand right on top of your ankle. Bring the left hand right on top of that. Me and extend your left leg out to 45 degrees. Hold there.

Now what you're going to do, it's going to keep this shape. You're going to roll down and are going to come right back up. Hold there, switch legs, roll down. Come right back up and hold. Switch Walmart's time. Roll down. Come right back up. Switch last time. Roll down.

Come right back up and switch and hold now with grace. Roll down through your spine. Nice and controlled. Thinking of that Zen rocker. Then once you're down there, you're gonna pull that right knee even more in. And then change legs. Left leg comes in, change right, change left. Change right hand on ankle. Change left-hand and then go change pool and pool and five and five.

Six hold up. Bring the hands in front of the right thigh. [inaudible] both hands pressing. I want you to press your hands forward. Thigh back chains and press change. Press, press and press and press and press. Press two more sets. Press press last time. Press and press both knees into the chest. Vesture head for three, two, one. Roll head, neck and shoulders.

Up and on top of your ankles simultaneously. Arms back, legs forward and hold arm circle first and the second arrive together. Give yourself a nice pool. And again, arms and legs out. Hold arms first, knee second. Arrive together and pull. Inhale out and reach and XL and in pool the legs. Nice guys. Inhale out for XL and in. Pull the legs.

Inhale out on five and XO and in pull five more. Inhale out hold legs. Open shoulder with legs. Close. Circle the arms. Bend the knees, give herself a good pool. And again, inhale, arms, legs out. Hold this time twice. Open the legs. Close again. Open and closed. Circle arms, knees. Second arrived together Paul. And again. Inhale, arms and legs out. Three times. Open. Close, open, close, open, close arms first needs that gonna ride together. Pull twice more arms, legs out.

Hold and open. Close for three and one more. Open. Close. Circle around in, in pool last time. Arms and legs out in hold and open. Close, open, close. Three more close. Two more close. One more. Closed.

Circle around and pull and rest your head for three, two, one. The single straight leg stretch. So roll head, neck and shoulders up again, right leg, straight up to the ceiling. Left leg out, 45 degrees. I want you to pull the right leg twice a pool. Pull scissor pool, four and two two, two, two and three, three and three, three and four, four, four, four, five hone. Instead of pulling the leg, now bring your hands to the front of your shinbone and you're gonna push the leg. Push, push, push, push, push, push, push. Plus plumber set plus push. Push right leg up, left leg out, 45 degrees. Hold onto that leg. Now what you're going to do is you're going to pull your leg forward to 90 degree angle. Do you see how that rocks you upward? Now? Once you're up there, pull your hands backwards, your leg forward. Now keep that upper back lift chains without lowering your body change, without lowering your body change, without the body lowering.

One more time. Change without the body lowering. Change without the bottle. Body lowering. Now change both legs up, hands me on the head. Don't lower your upper body. Lower the heels for three two, one lift up to 90 degrees. Lower two three try to stay lifted and lowered. Two, three up to 94 two three up to 95 to three up to 96 to hold five claps by four. Three two one up to 90 lower two three and now four four three two one up to 90.

Lower two three now three class three two one up to 90 lower two three two claps. One two up to 90. Lower two three one clap. One and up to 90 knees into the chest. And relax. Two, three Chris Cross. So hands me on the base of the head and now lift your upper body up. Now how are you guys doing? Okay. Alright, twist to the right edge. Extend your left leg out. 45 degrees and hold for three two one change.

Hold to the reed, twist two and last you twist. Try to see the back wall. Change. Twist. Try to see the back wall behind you. Let's do three more sets. Twist and hold. Two three twist the left as you twist. Left, left shoulder, up off that mat more twisted the right, right shoulder up out that Matt Moore and twist too. We have one more set.

Change five to three changed five quick time change one, change one, change two and two and three and three and four and four and five and five means into the chest and relax. All right guys, so legs out on the mat, arms straight up to the ceiling. Draw those inner thighs together. And once again we're going to take a five count roll up, roll up to your spine for five, four, three, two, one and that definitely is a hard roll up after the abdominal series. Okay, so what we're going to do is the spine stretch forward. So open the legs just a little broader than the width of your mat.

Now let's first start with fingertips onto the mat. Flex the feet, all 10 toes, kneecap, straight up to the ceiling, really lifted to your spine and let's have those fingers on that mat. Now what you're going to do is we're going to round forward and exhale, exhale, exhale all the air out. So we want to get all the stale air out of your lungs. Now inhale, roll up to your spine, collecting, rejuvenating yourself, filling yourself up with healthy air again. Now round forward and exhale. Exhale, get all the stale air out of your lungs and inhale, roll up to your spine. One, vertebrate it to a t. Nice, tall, straight back. So Joseph, Claudia's had a, a device called the breath exerciser.

And so what it was is like a little pinwheel and as you, um, breathed out, you tried to get the pinwheel to row as long as possible. And as you do that, you're rounding forward. Imagine rounding forward, you're pulling in an up trying to expel all of the air out. And so that exercise actually is connected to this one. So as you're rounding over this time, imagine that you're blowing a pinwheel and you're trying to make that pinwheel blow as long as possible. Okay, so one more time, tall back, round, forward, and exhale. Exhale, exhale, exhale, exhale. Try to keep that wheel blowing. Now Inhale, rolling up through your spine. Feel rejuvenated as you come up. Lift the arms up to shoulder height. We use your bottom this time as you round forward whistle, round it and whistle as you're whistling.

Take a look what happens to your stomach when you whistle, it pulls back naturally. Now inhale, roll up to your spine, one vertebrae at a time to a nice, tall, straight back, wrapping through the ribs and again whistle as you round forward, noticing how the navel pulls right back into the spine. As you do that now inhale, rolling up through your spine to nice, tall, straight back. This time don't whistle, but blow the air out and let the stomach pull back and exhale. Exhale, exhale. Exhale. Hollow. Inhale, rolling up to your spine to a nice, tall, straight lifted back, rapping to the ribs, imagining you're up against a nice flat wall. Okay? What'd you're going to do is you're going to draw the legs in, in to the center, and we're going to do the open leg rocker. So if you like, you can do this here, tabletop legs, if that. If you want to challenge yourself more, you can extend the legs and rotate the legs. If you want to challenge yourself more and you can start to walk up your legs eventually to your ankles. And if you really want to challenge yourself, you can grab your toes or even bring the feet together so you have options.

Isn't it nice to have options now roll down to the middle of your back and then roll right back up in balanced for three, two. That's okay. You tried and again, roll down. Come right back up in balance. Four, three, two, one. Roll down, middle, back up in balance for three, two, one a. Hold there. The balance control. Bring your legs together, bend the knees, let the arms fall inside. Extend the legs. Open the legs, legs together. Bend the knees, extend the legs open together. Bend, stretch, open, hold. Roll down to the middle of your back. Come right back up in balance. Hold one, balance control legs together. Bend the knees, stretch the legs and open again.

Roll down to the middle of the back. Come right back up and balance legs together. Bend and open one more, and then come up and balance legs together. Bend, stretch this time. Don't open. Keep the legs together. Arms parallel to the legs lifted, reaching up. Start to roll down through your spine. Halfway down to the middle of your back.

Good. And come right back up. And again, roll down to the middle of the back and come back up. Try not to move those legs one more time. Roll down to the middle of the back. Come right back up. Lift the arms to the ears. Roll all the way down without the legs moving at the very end. Bend the knees into the chest and give yourself a nice hug of the legs because you earned that little treat there. Okay, so what you're gonna do is you're going to have your arms come down onto the mat and then we're going to extend the legs up to the ceiling and we're going to do corkscrew. Now if you're tight in your lower back, you can also bring your hands underneath your pelvis. Nice rotated legs.

Bring the legs to the right circle down to the left and center. And now left down right and center. Now hold there guys Simon and say the move. I'm a control freak, right? So I'm thinking rated our pelvis when I want to see rated g. Okay, so make sure that pelvis is nice and still, I don't want to see that. Okay, so just leg, there'll be a slight weight transfer but don't get all crazy. All right, so legs up to the ceiling and I'll circle the legs are right down left and center and see how that changes a little bit. So it might be smaller, left down, right center, but sometimes less is more. So go right down, left center last time. Circle left down, right center. Okay. PG 13 I'll take it for today. Knees into the chest, legs out onto the mat.

And then what we're going to do is our five count roll up. So you're going to roll up five, four, three, two and one. So we're going to stagger, I'm going to have Christie and Candice. You're going to move backwards. All right. Arms are going to come out to the side. Peripheral vision and actually maybe everyone else moves forward. Just a hair. All right, open the legs. Parallel hip width.

Actually not parallel. Hit with a little bit wider than your mat. Now press down on two tabletops with your hands. Lift up, twist to the right hold. You should have one line from index finger to index finger. Now drop the arms saw and reach past your little toe with your little finger and then roll up to your spine. [inaudible] tall, straight back and come to center. And again lived in twist to the left. Drop up the arms, saw and reach for three, two, one and come back up to center. Good.

And a lot of times I talk about a car, I might've already done this already, but if we think about a car, these are headlights. The always face front back, two wheels. Front two wheels are always going to stay on the pavement. And then the windshield wipers. It's a nice, beautiful Sunday. I have sunny day, they're not going to be on right now. Okay, so windshield wipers off. So lift your spine, twist to the right Hoad, drop the arms, saw unreached, and as you're reaching, make sure one of the windshield wipers is not moving, probably the one that you're not assaulting them.

And roll up to your spine to nice, tall back. And again, lift and twist to the left. Hold headlights front drops on reach and keep your windshield wipers off. And then come up to a nice, tall, straight back. And again, lift and twist to the right. Drop the arms, sauna, reach. Exhale, x a hold there everyone. I think everyone's back left wheel. It might be up off that mat and then roll up to your spine to a nice, tall back last time. Live twist. Drop the arms, sauna, reach. Exhale, exhale. Inhale. Rolling up to your spine to a nice, tall, straight back. Good guys.

Bring the legs together. Shake out the legs. All right, and you guys can lie down on your back. Once you're down there, right arm up to the ceiling, flip over onto your right side and then lie down on your stomach. I'm going to have you guys open your hands a little bit broader than the mat. Now if your lower back is tight, you can open your legs so you have the choice of having open legs or closed legs. Whatever works best for your body. Now elevate the hands one inch into the air. Now what you're going to do is think of that marble again.

You're going to roll your upper body up into the, ah, yes. [inaudible]. There we go. And then you're going to lower back down. Yes, sorry. And again, inhale, lift the upper body up and I tell lower the body down. And again, inhale, lift the upper body up. When you can't come any higher, you bring your hands down onto the mat and continue to rise as high as you can. Good. Now we'll start to roll down through your spine, one vertebrae at a time when you can take the hands off and control your descent. Now without the hands, inhale, lift as high as you can. See how high you can go without your hands or elbows.

And then once you are there, hands down to the floor or mat and come all the way up as high as you can. Once you're up there and make sure those shoulders are not getting too friendly with your ears, zipper up through the core, wrap through the ribs, make sure that you're not hyperextending your elbows. Look to the right. Circle the head down. Look to the left. Look forward. Look left. Circle down to the right look front look right.

Circle the head down to the left. Look forward. Last time. Look left. Circle the head down to the right. Look forward. Hold there. Slowly rolled down to your spine, one vertebrae at a time, and then when you can take the hands off, control the descent. Sit on the heels, stretch out your back. Child's pose. Great. We're going to go out onto our stomach. We're going to make a sphinx position for the single leg kick.

And then since your foot was cramping a little bit, Candace, I'm gonna roll your mat up a little bit like this. I'm going to put this underneath your legs here. So then that way your feet are not touching it and then that's going to prevent your feet from cramping. So make a Nice Sphinx position. Zipper up through the core. Wrap to the ribs. Now right leg is going to kick twice. Kick, kick and kick, kick and right, right left, left and kick. Kick, kick, kick, kick, kick, kick, kick. One more kick, kick and kick. Kick both legs.

Stretch, hold there. I want you to press your fist down into the mat so far down that your elbows lift up a centimeter. Your head is now touching the ceiling. Do not let your head come off the ceiling. Press your elbows into the mat without your head lowering. Let's try one more time. Just press so far down.

Let your elbows elevate one centimeter. Now keep your head on the ceiling. Do not let it come off as you press your elbows onto the mat so you have more of a lift. You are gonna Control this movement. Your legs are not going to control you. You are gonna control the legs as the right leg kicks twice, right? Kick, kick, kick, kicked up. Don't let the legs control the body.

You can fall them and kick, kick, kick, kick and kick. Kick, kick, kick. One more set. Kicked and kick. Kick. Yeah. Good lowering down, right face chick onto the mat. [inaudible] Teresa. Well that's okay. That's for your hamstrings, so that's okay. Yeah. So I'd rather have your hamstrings cramped than your feet though. Nope. Rob, that's there. You're going to lie down on yours.

Stomach hand on top of Han, and then you're going to press down with your elbows. And actually let's have the hands behind the back. Right behind the shoulder blades for the double leg kick. That's okay. Right to Gunton Mat. [inaudible]. What's cool about this side has gotten rogue.

Now what you're going to do is they're going to kick both legs three times. Kick one, kick to kick three sly the arms down the back and lift. Lift. Lift. Now lower down. Left CIC onto the mat. Kicking one kick to kick three and lifting length in it. Wendy's not the only one with the OCD. Now lower down, right? Took on the Mac. Kick one kick to kick threes.

Lie The arms down the back and lengthen. Lengthen. Lengthen. Lower down. Lap. Kicking. One kick to kick three lifts. Then lengthen. Lengthen. Lengthen. Last set writes. You're kicking. One kick to kick. Three lifting. Lengthen. Lengthen. Lengthened. Last time lag. Kicking. One kicking to kicking. Three, lifting.

Lengthen, lengthen. Donut. Your hands. Separate leg swim. Swim. Two, three, four, five XL three, four, five in with the air for five XL three, four, five. Last set, three, four or five XL three, four, five. Lower the legs and then lower the body. Sit on the heels. Stretch out your back. Child's pose. Yeah. All right. Now keep your seat connected to your feet. Roll up to your spine. Tailbone, lower back, middle back, upper back, neck and head.

I want you to turn around, sit facing into the center and your legs want to be parallel. Hip with distance. Flex feet, windshield wipers off. Bring hand and top of hand right behind the base of the head. All right. Now what you're going to do is you're going to squeeze the bottom, lift your spine with a flat back hinge, backwards hold, and then come right back up to center and again, squeeze your bottom lift and come back up to center. Aaron, I'm going to get my barbecue sauce out pretty soon.

Lifted. Hinge back. I'm a vegetarian attempting me here. Now lift up to center. Now lift your spine, but this time don't hinge back. I want you to really lengthen the back of the neck and start to roll down through your spine from the tailbone. As you roll down, I want you to push your hands into your head, your head, into your hands. That's gives you length in your neck. That's why it's called the neck pull.

Actually roll all the way down. Not to pull the neck, but to lengthen the way down. All the way down. Yes. All right. Oh, okay. Fellow Chin to chest. Inhale, rolling up. [inaudible] an egg fell nodes in between these good. Inhale, roll up your spine to nice, tall, straight back and lift in. Hinge back this time and round down. Tailbone. Lower back, middle back, upper back, neck and head. Now I'm going to give you guys some allowable cheats. Okay, so allowable tit number one. Have I done this with you guys before? No.

Okay. Allowable Etsy. Never one you can watch if it's hard for you to come up smoothly. What you can do is bring your elbows inward to help you. Now that's not available to you. You can roll up, bring your elbows and where to then gently take your hands off to help you come up. That's allowable. Cheat number two, allowable tip number three.

That's not available to you. Your roll up, elbows in, hands off, and then you start to bend your knees as you come up. Okay? Now those are your three allowable cheats. Now, what is not an allowable cheat? Is this? Oh yeah, that would've been a great [inaudible]. One [inaudible]. No one.

I call African dense and I love African dance, but there's a time and a place for it and we're not doing that right now. We're doing plotting, okay? Now another cheat that's not allowed is the scenic route [inaudible]. Okay? That's all knows Teaneck routes or d tours. So now you know your allowable teeth and you know what is not allowed. Okay, let's do three more.

So ANZ be on the base of the head and now African dance and I'll roll down one vertebrae at a time or articulating down. And you're also allowed to use allowable cheats on the way down as well. All right, so chin to chest. Inhale, rolling up. It's all about sustainment, so there's never any quickness in this exercise. It's all about one constant timing. Roll up to your spine to nice, tall, straight back, no ribs over there. Now lift in, hinge back and round down. Tailbone, lower back, middle back, upper back, neck and head. And you don't even really need me anymore. And I got a rolling up in hell and XL.

Nose in between the knees. Excellent. Inhale, rolling up your spine to nice, tall, straight back, lift, hinge and now round down. Tailbone. Lower back, middle back, upper back, neck, em head last time. Chin to chest. Inhale, rolling up. And exhale, nose in between the knees. Inhale, rolling up through your spine to a nice, tall, straight back. I'm seeing some barbecue sauce that needs to come here too. And I lifted hinge back and a rod down instead of a Texas Barbecue Santa Barbara Barbecue today, all the way down. Oh, okay.

So was that the flat onto the mat feed in Lambeth need. Slamma tips. We're going to do shorter bridge. So let's do a couple of warm ups just so we don't trolley horse. So what you're going to do is you're going to open the legs parallel hip width. You're going to start with the Tel curl up and then walk down the front of the body and roll down to your spine.

And again, start with the tailbone curling up and then lowering down through your spine. Rippling down more like a wave. Okay, one more. Start with the tailbone curling up. All right, one trip there. Bring your right knee into the chest. Bring your right leg straight up to the ceiling. Lower knee to knee, lifted 90 degrees lower knee to knee lift at 90 degrees. This time lower to where you can control. Lift up to 90 degrees.

Hold there. Can you guys lift your hips a little bit more? That was beautiful guys. But guess what? You should not have been able to do that. It should have already been up as high as you could be. Now bend the knee into the chest, bring your foot down, and then left knee comes into the chest. Left leg.

Go straight up to the ceiling. Now lower needs me. Lift in 90 degrees. Lower knee to knee, lifted 90 degrees lower to where you can control it. Excellent. Lift up to 90 bend the knee into the chest. Bring your foot down and roll down through your spine. Rippling down through your spine like a wave. Great guys.

Legs out on the Mat. Arms straight up to the ceiling, and then roll up to your spine by above four, three, two, one. And now I'm going to have Christine. Candice, you're going to move back once again and you're gonna. Everyone's gonna flex their feet and we're going to bring the arms out to the side. Peripheral vision. Press down on two tabletops with your arms. Lift your spine, twist to the right hold. Now, lift up through the crown of the head, down to the tail, out through the fingertips, like you're being pulled. Four ends of a knot. And now lift and try to twist a little bit more.

Now that you have your length and come back to center lift, twist your spine. Imagine you're tying to string and you pull the four different ends and twist a little bit more. And then come back to center. And again, lift and twist to the right. Find your length. Try to twist a little bit more and come back to center. Lift and twist to the left. And now the distal ends like a starfish. Pull out through those ends.

Tried to twist a little more and come back to center. Now we're going to add on a little bit of dynamic, so it's going to be a double twist and excelling while you twist. So twist to the right. Exhale. Exhale. Inhale, center to the left. Exhale further in health center to the right. Exhale further in health center to the left. Exhale further in health center. Excellent guys.

And now what you're gonna do, the ones whose get it back was good forward. And we're gonna do the side kick series. So a lie on your side. So what you're gonna do is let's bring legs for it at a 45 degree angle. You're going to zipper up through the Korg and lift the leg up hip height. Now look the bottom like up to that one. Clap. Five, four, three, two, one.

Lower bottom leg. Lower top leg lift, top the bottom. Clap. Five, four, three, two, one, lower bottom, lower top. Lift top that bottom. Clap. Five, four, three, two, one, lower bottom, hold there. Now what you're going to do is you're going to flex both feet. You're going to lift the top leg a little bit more. Lower the leg down and lift up too. Good. It'll lower down. Lift up three and lower down.

Lift up for lower down. Lift up five. Lower down. Lift up. Hold. Turn the leg out. Turn the leg to parallel. Point the foot, flex the foot, lower the leg, lift the leg, turn it out, turn it parallel. Point the foot. Flex the foot. Lower the leg thrice more. Lift up, turn out, turn parallel. Point the foot. Flex the foot lower down twice more.

Lifting up and turnout. Parallel point. Flex and lower. Lift up. Turn out, turn parallel and point and flex. Pulse up, up, up, up. Five, up. Six Up. Seven up. Eight up, nine up 10. Lower the leg down. Turn the leg out. Develop [inaudible].

Slide toe to your knee and bring me to your shoulder. Extend the leg resisting down toe to me. Need a shoulder. Extend resisting down toe to me. Need a shoulder exten. Resist reverse envelope.

Pay Up Bend knee toe to me. Slide Down Bob Ma. Passe and sliding down warmer. That wasn't a positive but ma attitude pass. Say Red Terrain. Now kick up, pressed down, up through air, down through Jello. Up Three and down.

Up Four and down. Uphold circle one. Circle two, circle three, circle four, circle five, reverse one, two, three, four, five. Lower the leg. Circle one, circle two, circle three, circle for a circle by reverse Hawaiian two three, four by the front and back. Kick Front, front, back, back, two, two, back, back, three, three, back, back. Think of your body like a grandfather clock. The body is the base of legs, the pendulum. So only thing that's going to be moving as the pendulum, which is that leg seven, seven, back, back, eight, eight, back, back nine, nine, back, back 10, 10 and back. Back or big finish. Grand runners. I'm kick, front leg up to the side, leg to the back. Bring it home. Kick Front, legs, side, leg, back. Bring it home. Kick, front, side back. Bring it home. Reverse goal. Back side, front and home. Thing that you're balancing on a wall.

Try not to go forward or back cause you're gonna fall off that wall. And now bring it home on your side. Stomach one hand on top of the other hand. Forehead on top of that Gerardo. Gerardo, the legs together. Long legs. Good. And then what you're going to do is lift the legs up into the air.

Beats Open. Close, open, close. Three, close, four, close five, close six. There we go. Close. Seven, close. Eight, close, nine, close. 10 a little quicker. Open, close. And two, three and four and five, six, seven, eight, nine and a little quicker. And be two, three, four, five, six, seven, eight, nine, 10 blue, longer legs, guys, higher legs, straighter legs, and lower the legs. All right, other side. Um, let's face that way we're going to face.

Yep. That way they can see all of your beautiful faces. Now what you're gonna do is you're gonna lift your top leg up, hip height, bottom leg lifts up to that leg, and clap. Five, four, three, two, one lower bottom leg, lower top leg lift, top leg with leg club, five, four, three, two, one lower bottom leg, lower top leg lift, top lift, bottom top five, four, three, two, one, lower bottom leg hold. Flex the top leg, lift the leg up, pressing it down, lifted up, press it down, lifted up, pressing down, lifted up. Press. We have one more, but before you lift, lifted up, imagine my hand is on your heel. Push it away. And as you lifted up, pushed my hand away. Push it away. Yes, and lower down. You feel that? And now I'll push my hand away. Lift up and I'll keep pushing my hand away.

Push it away more. Rotate the leg out. Keep pushing the rotate the leg forward. Point the foot. Flex the foot. Lower the leg. Lift the leg as you push me away. Turn the leg out and keep pushing me away. Turn the leg as you turn in. Point the foot. Flex the foot. Lower the leg. Lift the leg. Push me away more.

Turn the leg out and keep pushing me away. Push me away as you turn it parallel. Point the foot. Flex the foot. Lower the leg. Push me away more. Pushed me further more. Now turn the leg out. Turn it into pushing me. Point the foot. Flex the foot. Lower the leg last time. Lift the leg, turn it out.

Turn it parallel. Point the foot. Flex the foot. Lower the leg. Now turn the leg out. Point the foot developed. Paste lied toe to me. Need a shoulder. Extend the leg resisting down, toe to knee, knee to shoulder. Extend the leg resisting down, toe to knee, knee to shoulder. Extend the leg. Resist. Envelope, pay, kick up. Then the knee total knee. Slide down bought ma attitude passe retro. One more time up. Bend the knee. Total knee. Slide down a kick up.

Press down and up. Through air. Down through Jello and up. Pressing down. Two more. Up. Pressing down. Last time up. Press down. Small circles. I, sorry, stay up. Sorry. Small circles. Circle ones there. Go to circle three circle four, circle five reverse and one, two, three, four, five. Now lower the leg. Circle one. Circle to circle three circle fours. Circle five, diverse. One, two, three, four, five. The front and the back.

Kicking front, front, back, back to, to back, back. Keep your torso nice and still don't let the leg control you. You, you, you control the leg by five, five more. And Front, front, back, back to this is like the Santa Barbara Ballet. Not a compliment. Back, back to more front. Front, back, back. One more. Front, front and back. Back. All right, the garage arm. You have one more exercise to redeem yourself. Get together ladies.

Now chill is leg on top of leg. Bring the leg run, hold. Turn the leg out as you go. Side, rotate to parallel. As you bring the leg back. Bring the leg home, kicking front, rotated a lot, leg as you go up to the side, rotated back to parallel. As you go back, bringing it home. And again, front legs, side leg goes to as you go back. Bring it home. Reverse. Go back up to the side, to the front and home and back.

Side, front, long spine from head to tail, back side, front and home on your back. Shake and bake. Alright, we're on the home stretch. Let's do some teaser. So let's do it right. So, um, what you're going to do is you're going to bring your knees into the chest. Eyes. Daba classmate when the teacher would say, let's open the page 54 to go, lads, not. So what you're going to do, let's do a modified teaser.

You're going to bring it, uh, hands forward, Chin forward. Engage your abdominals legs straight up to the ceiling. Hold onto the back of the thighs simultaneously. Drop the feed, bend the knees, rock up to a seated position. Now lift the heels up and hold their, reach the arms parallel to the legs. Hold. Roll down to your spine, one vertebrae at a time. Bend the knees into the chest. Rest your head at the last minute and again, hands for Chin forward. But this time don't hold the legs.

Bring the legs up to the ceiling now simultaneously dropped the feet. Bend the knees, rock up to a seated position so the weight of the legs help you up and then extend the legs up and hold two, three. Lift the arms parallel to the legs. Two, three. Roll down to three knees into the chest and relax it. Adding on hands for Chin. Forward legs up to the ceiling.

Now simultaneously drop the feed. Bend the knees, rock up to sitting. Lift the heels and hold two, three arms parallel to the legs to now without the body moving. Arms two ears, two, three rolled down through your spine and bend the knees into the chest. Give yourself a nice hug of those legs. Good now legs out on the Mat. Arms, straight up to the ceiling and then roll up to your spine, one vertebrae at a time to a seated position. Now this is one that I learned from my friends.

Lost some and Kara, little bit different though. I'm going to do it. So bring your thumbs together. Now what you're gonna do is you're gonna roll backwards. Um, okay, hold there. Now you're going to open the arms out to the side. Now keep your body just how it is. Press the arms back, go back, go back. And if you keep going back, the legs will just pop up and you're going to reach forward there. Bend the knees around, forward and stretch. Good.

Now roll up and roll backwards. Open the arms out to the side. Press back, press back, press back and the legs will just pop up and you reach. Bend the knees. Dye forward and stretch. One more time. Take your oars and you're going to pull back a rowing backwards. Open the arms to the side. Press back, press back, press back on.

They just pop up. Arms forward, hold there. Keep your legs right where they are. Lift the arms up to your ears. Rolling down to your spine for teaser one. Rolling down. Good are rolling up. Lift the arms up to the ears and roll down to your spine.

One Vertebrae at a time. One more time. Rolling up. Beautiful. Rolling up. Lift the arms up to the ears. Keep them next to the ears as you round them through your spine. One Vertebrae at a time. Knees into the chest and hug your legs. All legs out to the mat. It's our last roll up for the day maybe.

And now what you're gonna do is you're gonna roll up five, four, three, two, one and the seal. You're going to reach through the legs like you're threading a needle balance on your pelvis. Good. And Are you okay there? Kenneth, do you have enough room? I'm just pull back. Okay. I know right now what you're gonna do is they're gonna clap your feet three times. Cloud one, two, three. Back one, clap. Two, three and up top two, three and back. Clap two, three and up. Clap two, three and back. Clap two, three and up. Clap two, three and back. Clap two, three, and one of these kids is doing her own thing. One more thing. I'll do three, probably three and balancing two.

Three. Do you remember that from Sesame Street and one of these kits. Alright, that's enough. Anyway, thank you guys. Thank you doctor.