Mat Progression

Okay. So good evening. We're going to do our basic math, but we're going to do a little bit of a warm up first cause I got feedback that we're all a little bit tired and we want to get back into the groove. So we're actually going to start with something called cast the nets to wake up the arms and the hands and the fingers. So I'd like you, why don't you actually just turn to face my direction cause it'll be a little bit easier. And if you take your arms out to the side, take your little finger and curl it all the way in towards the hand and then extend it back out again. And now take your ring finger and bring it in and out. And this [inaudible] third finger and out and the index finger and out and the sun [inaudible] all the way in and out. And again, starting little finger, ring finger, third finger index, finger and thumb. And again little finger ring. Third Second.

I'm nice and tall with the body. The belly is in. And again I'm pulling the shoulders down, ring third, second. I'm thumbing. Now this is where it becomes cast the net. You start to bring the hands in, circle them around and fan them out and again, fan the man and fan them out and fan the man and fan them out and fan the men and man them out. And then the men and [inaudible] shake your hands up and you didn't think you'd start with your fingers, right?

Let's take the magic circle and standing. Place it inside just above the knees with the feet very slightly turned out and in this position, see if you can get a sense of your tail and sacrum going down and the bell lifting belly, lifting up to very long back, long shoulders. And then just squeeze it in inner thighs and straighten the legs. It may not straighten all the way. Bend again. You want this sense of narrowing in the hips and lifting the belly and back and squeeze and lift and law and back.

Now imagine a weight on the top of your head or crown and you're pressing the head up and bend and squeeze and lift and bend and squeeze and lift and bend and squeeze and lift and then and squeeze. And if just to wake up the inner thighs and Bendon. One more time. Squeeze and lift and bend. Take the magic in front of you, comes to the front of your mat and bring the magic circle out with the circle. The sternum. You want to bring the ribs in a little bit. So instead of having the ribs splayed out in a lift, slightly close them and reach the arms forward with the elbows app.

Hands a little lower there, Casey. And then squeeze and lift the whole spine and release. Squeeze and lift. Good Wendy, squeeze and lift, squeeze and lift. And every time pull the belly up. Squeeze and lift. Squeeze and lift. Squeeze and lift and squeeze and lift.

Now see if you can cross your feet together in front. I'll turn sideways. You can see, take the back foot, bend it, see if you can come all the way down onto the mat. And Undo your feet. And I'll come up onto my little table and let's take [inaudible] the magic circle in place. Then legs inside and you want to be closer to the front of your maps with the feet wide. And so the feet are part, the knees are part, and press the knees out and then release. And now as you press the knees out, focus from the knee to the hip.

So you actually widening the thigh right up near the pelvis and release. Widen the sigh and release. One more time. Why didn't size and release now why? And start rolling down onto your backs and see them. Get that sense of the sacred, getting flat. See creating space.

Lie All the way down for a minute. Release the knees and then widen again. Lift your head and chest and see if you can roll up. Pressing the thighs wide to come back up and you can hold onto the knees to lift. And again, widen the knees and the thighs. Start Rolling back, articulating the spine on the way down. Relax the knees. Why the lazy legs again? Lift your head and chest and press those sides wide to come back up.

And one more time. Widen and roll down. Roll down, roll down to flat. Release the knees. And last one, widen. Lift your head and chest and row yourself up to an upright position. Very good. Now bring the feet a little closer in and roll all the way down onto your bags. So from this position, get the towels under your head if you need to bring the feet a little closer in.

The most important thing that's too much, Sandy, a little bit less, is you want a really long lower back. You want the sense of the sacrum flat, but then you want the tail down. You don't want to be so tuck that utility up. You want this sense of length and then y again, and, but keep your pelvis grounded into the mat. Lift head and chest and straight forward with the arms.

We're gonna do 50 pumps for the hundreds. Breathing into three, four, five. Exhale. Four, five, two, three, four, five. Exhale, three, four, five, three, two, three, four, five. Exhale, three, four, five, four, two, three, four, five. Exhale, three, four, five. Last set, four, five. Exhale. Very good. Lower back down. Bend the legs in and take the magic circle and places. Bring the feet back in. The hands are above the chest.

You want the elbows wide and just squeeze and release. Squeeze and release, squeeze and release. Squeeze as you squeezing, you want to feel the front of the pex contracting and squeeze and release. Now place the magic circle in the inner thigh. Place your feet flat on the floor again. And this time squeeze the circle and feel your interphase right up from where the groins to where the knees. I see if you can get that sense of contraction.

You can actually put your hands into check that you're really working that area. Keep the back flat. Lift up again and we're going to do the last 50 so again, breathing in. Two, three, four, five. Exhale, three, four, five, two, two, three, four, five. Exhale, five, three, two, three, four, five. Exhale, three, four, five, four, four, five. Exhale, three, four, five. Last set, three, four, five. Exhale, three, four, five, and lower the legs down. They head down. Take the magic circle and just for a moment, place it to the side so it's down. And take your right leg egg up and take the left leg and just let it fall out into a diamond shape. You want the footnote too close to your pelvis quite long.

And what this will do is it means you don't grip with your hip flexors. You want your pelvis grounded down to very strong in the stomach. So when you do the hip circles, nothing is moving in your pelvis to start going across your body without anything moving and draw a circle. Very quiet pelvis, circle the leg and two. So keep going. And you want the focus that the body is not moving at all.

The hips are not moving at all. Circle and circle. Very good. Now reverse it and explore as you're doing the circle. How big a circle can you do without losing the pelvis? So Wendy, the right hip has to go much further down, right hip, that there's your center. Now skip the Cirque. Keep circling better. So both sides of the pelvis have to be grounded.

That's much better. And then bring the leg down onto the mat and change legs. So the lift your left leg up, let the right leg drop. Casey, the foot's too close to your bottom, that foot on the floor. Move it further out. And before you start, you want both hipbones grounded evenly. So the left hip good is long. Megan, I wanted more long. There you go.

And now it start taking the circle to the right. You Cross over your own body and a circle without the body moving at all. Circle around and to. So you need very steady hips. Circle around and four and circle around, and five very good.

Now reverse it the other way. Make sure there is no movement, Megan. That is so good. What you're doing. You really need this very sable trunk. It will almost look like nothing's happening because you're working so hard and circle and circle and circle. Very, very good. And then bend the knee into your chest. Very good. Put the leg down to actually bring both knees until you've been both legs in.

And then bring the legs down to the mat. And now lift your right leg straight up. Place the other hand down on the floor and stretch your left leg out without the hips moving at all. So you want two long legs and no movement in the hips. You're going to do another set without any movement at all. So it will be smaller. So start your circles crossing over. Circle one, circle two, very nice. Three, four.

Be sure you really do not flop at all. Reverse it and other side. So the legs are reaching very, very long, but the trunk is not moving at all. So you really holding the whole powerhouse structure four and five. Now float the lake down to the mat. Anchor both heels down and lift the left leg up.

Anchor your pelvis and start your circle circling right too. So Wendy, I don't want any movement at all. Better small movement without any motion. Four, that's it. And five and then reverse it. And one, two, three, four and five very, very nice. And lower the leg down. Bend both legs into the Mat and hold behind your knees.

Lift the legs up a little bit and just curl up a little tiny bit and have your elbows wide. So you're pulling the elbows away from you. And then Ra start rocking back and forth and push the thighs into the hands and the hands into the thigh. So you getting this like seesaw movement starting to come in and the body's very nice and stable. This is looking pretty good. The feet will stay together, sandy and I'll keep and keep those shoulders down away from Oh Nice Wendy. Yes, yes, yes, yes, yes, yes. So you really are massaging your back. Excellent work. And then finish.

Put your feet down on the mat and slowly roll down, articulating the spine, pulling the stomach muscles in until you're lying on your back. Nice long, long body. Place your hands by your sides and open your feet hip with the part from here. Tuck the tail and slowly roll your hips up into a bridge position. So your nice and long from your armpit to your size and roll down again articulating through the spine nicely. Softening the sternum, feeling how every bone in your back is dropping down.

Now extend the arms long through to that on the Mac though, on the Mac to feel the shoulders away from the ears and start rolling up again. Rolling up, rolling up, rolling up. Lengthening the knees away from the shoulders so the ribs still play. Say in their case, you don't want to go too high. It's just a plank position. And then you roll down starting from the sternum, the sternum soften. Yes, yes, Sandy. That's beautiful.

And let the stomach just drop down like hammock into the back. And again, lift the hips, roll, roll, roll up, lengthening through the knees, and then roll back down. Softening through the chest on the way down. And one more time like this, rolling up and narrow the hips here. So you tighten your buttock muscles and press your heels into the mat and then roll down. Keeping the resistance in the legs and the hips on the way down. Nice. Nice, nice work. Okay, good. Single leg stretches.

Slide the hands away from the ears and bring both knees into your chest, using your powerhouse. Curl your head and chest up and hold your ankles. Now from your hips to the tips of your shoulder blades, you want to feel yourself anchored into the mat. And when you start doing single leg stretches, nothing is moving in the trunk. Nothing at all is moving. So you're stretching and switch [inaudible] and very quiet.

The only thing is so no up and down. Sandy. Yes, that's good. KC switch, switch, switch and switch and switch. Very good. Bring both knees in. Put your head on the Mat with your feet on the mat and rest for a minute. That was excellent. Same quality for double leg stretches so the limbs will go apart but the trunk stays quiet.

So bring both knees in and curl your head and chest up from your tail till tips of the shoulder blade. You want to feel yourself down into the mat. Nothing changes and you stretch up long. Lean body circling and again extend and circle. And so Casey, just keep looking forward. Otherwise good straps. There you go. And in and stretch and in and stretch and in.

And one more time like this and stretch. Very, very good in in and drop your down. Drop your feet down. Just take a breather for a minute and rock your head side to side. Just to relieve tension in the neck, keeping the head down for scissors and keeping your hands down. This is just for to get the sense of stability. Bring both knees into your chest and lift the leg straight up to the ceiling.

Keep the back long and flat and scissor the right leg for left leg. Back switch. Nothing moves in the trunk. Switch, switch, double pulse switch, double poles, switch, double pulse switch, double pulse switch, double pulse switch, double pulse switch, double puff, switched double pulse switch, double pulse, bend both legs. Then give you like the hug. Lift your head towards your knees. Does this stretch the back of the neck out and pull the shoulders away from your ears? Yes. So the elbows are pulling down towards your hips as you pull your head in and then lower the head back down to the map.

Take your magic circle and place the magic circle between your ankles. So lift the legs up and feel your pelvis grounded. That take both hands. Place them behind your head. Press your waist, Dow. You want your tail down there, Casey, if you can. And just squeeze a circle and release. Squeeze, squeeze.

Now keep the knees very straight and see if you can get focused on the wrap of the muscles around the pelvis, bringing the sit bones closer together. So right at the base of your glutes, you want to get a sense of contracting, but the legs of reaching along to the feeling. Squeeze, squeeze and squeeze. Bend the legs in a minute. Curl your head and chest up. Stretch your legs up and squeeze and lower and lift and lower and lift and lower and lift and lower and lift and lower and lift and lower. And bend the knees. Hold the magic circle. Bring your feet to the floor and stretch your legs out.

Stretch your arms over your head to see if you can have the magic circle touch. But pull the shoulders down and in this position, narrow the waist. And just squeeze a circle and release. Squeeze a circle in your bottom and release. Squeeze, release, squeeze. Now keep the ribs pressing into the mat as you do this.

Squeeze and squeeze and squeeze. Very good. Lift your arms to the ceiling. Close the ribs squeezes, circle and see if you can peel up to a sitting position. PLP, LPL up. Good. All right, good there. When the, let's take the magic circle and put it around your feet and pull the feet back and see if you can stretch the knees down and lift your chest up. So you just have a nice stretch here and just bend the elbows a little bit to get even more lift through the chest and very slowly if you can, you have range of movement. Just pull forward to have a bit of a stretch here.

Yes. And then come back up and sit up tall. Now pull the feedback this time as you go forward. See if you can round a little bit. So you're pulling the stomach and the ribs back, but you're bringing your head towards a circle and then roll back up and sit up tall. Shoulders down your back. And again, pull the ribs back, pull the stomach in and pull your head towards the circle and come back up and sit up tall. And one more time. Lift your waist, pull the ribs backwards and elbows go wide. Elbows go wide and shoulders go away from the ribs and back up.

Very good. Open the legs and bring the magic circle in front of you. So a variation of spine stretch forward. You want to sit up nice and tall, the arms and long to begin with, lift the spine and then push the magic. Circle Down with the elbows, bending sideways, rounding the back. Sit Up nice and tall. Shoulders down, long. Beautiful Neck and elbows wide. Press down, pull the stomach in and then come back. Nice lifted side body and again, elbows wide.

Push this magic circle down and lift your stomach and come back. Lifting up nice and tall. And one more time. Lift the belly. Push the magic circle down, round your spine and come back and sit up nice and tall. Very nice. Now from here, sit cross legged turned to face this way. Just to get this sense of lifting up in the waist.

Take the circle and place it on a diagonal in line with your right thigh. So if you were to draw a line with the side, you want the magic circle right on that diagonal. The other hand, let's see, what are we going to do with this hand? It will be on the knee and Tim for you it, you may place it somewhere else because you want this sense of Nice lifted back. So you want the shoulders right over the hips and the shoulders are down and you will push down into the circle to get more height in your own body. So you want to feel how by pushing down your body gets longer. You know what, Tim, try it like this for you. Try it like that. That's it.

So push down to lift. That's better. And release. Push down to lift. The other thing you want to keep going, you want to feel the armpit going down the side of your body to get the lats to engage. So you want to get taller. Every time you squeeze, press the lift. Press the lift, pressed the lift and pressed the lift change sides. So you want that angle of the magic circle in line with the knee before you start. See if you can get the shoulders going down as much as possible. And then press down to lift and press down to lift.

That's it. So you use it to get length in the spine. Press down to lift, press down to lift. Press down to lift. Press down to lift. Press down to lift. Very good. Take the magic circle to the side. So if you were sitting, you want if possible, right to the side of your own body. Nice lifted back.

And then you bend. Lift. Bend the elbow just a little bit and just lift it very slightly. But push the show. Now push down to lift. Push down to lift. Push down to lift. Good. Wendy, push down to lift every time. Pull that belly in and up. Down to lift. Push down to lift.

Push down to lift. Change sides and shoulders down and push down to lift. Push down to lift. Push down to lift. Push down to lift. Push down to lift, push down to lift, push down to lift, push down to lift. Take that firsthand again, this time for the back.

So now you're looking to see if we can get that shoulder even more open, but the chest stays facing straight forward. Push down to lift again to really see if you can feel from underneath the armpit. Megan, take the cuff off the shoulder, make it go open that the press and press and press and press and impress. Changing sides. Other side, very lifted. The shoulder cuff goes back and the neck is long. Push down to Lyft and Lyft and Lyft and Lyft and Lyft and Lyft and Lyft and Lyft. Very, very good.

Have a quick look for single like kicks. You're going to have the magic extra. Let's do it this way, I think. Yeah, let's have you lined down everybody facing the center with the circle between your elbows because it gives us contraction. That should be very nice. Now see if you can get a US actually squeeze the magic circle with your elbows and then have your hands kind of in a karate chop. So this straight down and squeeze the hips and then keep the squeeze of the circle and lift your chest up and pull the shoulders. That's it, Tim. Yes. So you keep that contraction. Take your right foot and bend it, bended, bended, bended. Bend it in and lengthen it out and lift your chest.

Left leg comes in and out. Now narrow the hips. And as you bend the leg, don't let yourself shift side to side. So it's a very simple movement. Actually nothing is changing at all and it doesn't matter how far you go. And again, first side and other sites, that was good. Now move the magic circle away.

So just out of the way and take one hand with a fist and may have the other hand cover it. And this time we'll do it fast so the knees are together so you get more of the mobility coming into the legs. So nice lifted chest, shoulders down, hip site. And here we go. Kick, kick, kick, kick, kick, kick, kick. [inaudible] the pelvis. Quiet. Okay, kick, kick, kick, kick, kick, kick, kick, kick, kick, kick, kick, kick. Very, very good. Good. Have a quick look at the next one. You'll be on your side. All you'll do is slot with the forehead down, actually sliding the hands down and just lifting. See, get this nice lift just and then relax and slide the shoulders down and lift.

So forehead on the mat, arms along the heels of the legs are together if possible. And just narrow the hips. Now start sliding the shoulders down your back, lift your head in chest and then lift slightly long back of the neck and lower down. And again, slide the shoulders down and lift the nose stays down to the back of the next stays long, not the better and down. Yes, and again, slides of Tim back of the neck as long. So noses down to the floor. That's it. And lower down. And one more time like this. This is very nice. All of you really good.

Excellent work and come back down very, very good. Bring the hands under your shoulders and just lift up with the same feeling. So you're going to lift slightly off the floor and pull the shoulders down your back. Keep that neck long and lower down and again, lift up just slightly, letting the hands help go a little further and lower down, but you keep that neck long and again, lift long, shoulders moving away from the ears so the upper back is really beautifully elongated and lower down. Very nice work. One more time like this. Nice and long and lower back down.

Very, very good. Take your magic circle and place it between your ankles. This will be the hardest thing you'll do today. Yes, I was there. That's it. Good, good, good. This is a trick project. Okay, here we are.

Now from here, place your forehead on your fingertips. Have the knees slightly bent and lift the leg slightly off the floor and you're going to squeeze those legs together 20 times. Squeeze two, three, four, five, six, seven, eight, nine, ten one, two, three, four, five, six, seven, eight, nine and 10. Release the magic circle out. Put your hands under your shoulders and just sit back into your heels. You have a nice little stretch. I was just to get those hamstrings to start to work a little bit. [inaudible] come forward onto your stomach for swan beginning swan dive.

So from this position with the legs together, heavier hands in line with your ears. So a little bit higher up team with the hands, not by the shoulders, but more by the ears for the forward and had the elbows out. So for me, a lift your head links in your upper back and just to press all the way up so you get this sense of a beautiful lift and length. Very good. And then widen the elbows to bring your forehead back down again. So there is a broadening and across the shoulders. And again, press the lift and lower back down. And one more time Preston.

Lift up. Keep this length and a rock forward and up and rock forward and up. Rock forward and up. Rock forward and up. Rock forward and up. Rock forward and up. Very good. Sit back into your heels and stretch your back. Way Out. Pulling the stomach in.

Nice long spine. Then come forward onto your hands and knees for the beginning plank pose. So check that your shoulders are right over your wrists. Your knees are right under your hips. And just for a moment, let's do a few cat cows. Just articulate the spine to first lift your head up and let the, the pelvis go up.

So you're arching your back and then you're rounding your back. So really opening up between the shoulder blades and again, arching your back, lifting up, looking forward, and then reverse some movement in the opposite direction. And one more time, arching your back, looking up, and then reverse the movement in the opposite direction. Now come to a straight spine. So you're somewhere in the middle between these two extremes and see if you can, um, keep the ribs held and the stomach supporting your back.

But get a sense of a long pelvis. Narrow the hips without changing the shape of the bottom. Keep your neck long and take your right leg straight back and the foot is on the floor. The Wendy foot is on the floor and it a Casey to the toes. We're going into plank pose. So right here, tighten all around the right hip without changing shape. Step back with the left leg. Narrow, long hips, strong stomach, stomach, long spine, and the neck is long.

Bend the right knee back, bend the left knee back, reversing it left leg, goes back, support your stomach and your waist and stepped back into the right leg and hold and hold and hold and holding the left knee. Bring the right knee in. Now have a look at what we'll be doing. Going to be adding onto this. You'll go back with the right leg. So you're in a flex. Go back with the left leg so you're holding nicely. Then you rock forward and rock back and rock forward and walk back and bend in bed. So nice long spine, long stomach.

Step back with the right leg. Step back with the left leg. Hold your pelvis and rock forward with the heels. Rock back with the heels. You're not going up and down, Tim, you going forward and back and back. And I'll step forward with the right knee again. Come forward with the left knee.

So the whole purpose of this is that you have this plank in the plank. Doesn't move with just your feet that are moving. So we have one more to go. Left leg goes back, right? That goes back and rock forward. Rock back, rock forward, rock back, bend and bend and sit back into your heels against, stretch your spine out to arch out. Then bring your hands to your heels. With the palms up, pull your stomach muffle then and articulate up slowly through the spine rolling. Just like you were rolling up from the floor.

Is he coming up to a sitting position? That's right. So you're nice and long with the spine and then come up onto your knees and open your knees, hip with the part for chest expansion. So from your heels, through your hip, through your shoulders, you want a sense of being a really long straight lines. He wants to bring the sacrum down, pull the stomach in and lift up through the chest. Bring your arms in front of you and bring the hand right down by the side of the body and then roll the shoulders back and press these arms back.

Get those shoulders to go way, way, way back. Bring the arms forward again and again. Bring the arms down. Get even taller. Press shoulders back and open across the collarbones and then release. Very good. And again, bring the arms down and as the arms go back at even longer, now turn your head to the right, back to the center.

Turn your head to the left, back to the center. Bring the arms forward and again, bring the arms down, broad in the shoulders, a lot. Head to the left center, had to the right center. Release the arms out and one more set as the arms come down. Get even longer. Head to the right center, head to the left center.

Bring the arms forward and last one, bring the arms down, broaden the shoulders, head to the left center, head to the right center, and bring the arms forward. Now Cross your feet behind you and sit back and stretch your legs out in front of you. So from here, bring your feet together. You want your heels touching for spine twist, stretch your arms to the side. So you want to be sure you're juggled forward and back. So big lift up through the center of the spy. The legs will be together.

Windy and twist to the right and double pulse to the right. Come back to the center, lift to the left, double pulse and back to the center. Now put your hands down for a minute. When you turn, I don't want to see the feet move, which is really common cause then you're moving from the hips. Imagine you have a ball around your, your feet and the twist will happen totally from above. So let's put the hands here. Tighten me about x to lift, lift your chest and twist to the right twist. Twist back to the center.

Lift, twist, twist back to the center. Lift, twist with center lift, twist, twist, hands to the side, twist, twist, lift, twist, twist, lift, twist, twist, lift, twist, twist and lift. And bring the hands down. Flex your feet. Bring the hands behind your head for neck. Paul, big lifts of when you get your feet up with the part. Casey to open the legs out to the hip with the part. Good big lift up through the back spine and our drop your head and curl down toward your your knees. You want to really open up the back of the neck. In fact, widen the shoulders away from the ears and then roll back up and sit up tall.

Feel as though you're opening and stretching the back of the neck and then lean back, long flat spine and come back up. Big Lift. Drop your head and round them, pulling your head down towards your knees, stretching in the whole back of your body, including your neck. Roll up again. Sit Up nice and tall, length in the back of the neck and he in his back and come back up and again, drop your head and flex the feet. As you do this, you pressing your heels away, roll back up, and I sent all lengthening up through the back of the body and hinge back and come back up and last run. Drop your head, round your spine, roll down. Bring your head towards your knees. Roll back up, sitting up nice and tall, long back, body hinge, back. Come back up. Very, very good. First of all, just bend over.

Grab your knees and that you yourself just round. Just relax and have a gentle bounce here to soften up your back, soften up your elbows, soften up between the shoulder blades, and then slowly roll down onto your backs. So you roll down. And then let's have all of you turn to face me for the sidekicks. So start out with the hips stacked and the legs long.

And let's have the legs very slightly turned out with the stomach and it just like that. See if you can lift your legs and lower them down and lift and reach the legs to the person opposite you and down and lift and down. Now as you do this, also think of what's happening to your head. Your head and your neck should be long in the opposite direction. Some lift again and down and lift and down.

This time lift, bring the legs forward and lower them down with the feet flexed. So check again that your hips are actually stacked one on top of the other. So when we start lifting and lowering this leg, you don't want any shift here. So lift the leg and down, lift your leg and down. Lift the leg and down. Lift your leg and down, lift and down, lift and down and lift and down.

Now point the foot and just slightly turn it out in little circles so you reaching the leg very far away from you, but you're not letting it affect your pelvis at all in any way. Reverse it [inaudible] very good. Now keeping the hip stack. Check that the hip sec stack and start bending this knee, but don't let the stacking of the hips be affected. See if you can press the knee towards the ceiling as much as it'll go without the change of the stacking of the hips. Now whatever limit you got into the knee will not change. The hip will not try to keep pushing the top hip forward and extend the leg extended and bring the leg down.

Bend the leg without the stack of the hips changing at all. Keep that angle and reach the leg away from you and bring it down. Now, one of the things you need to watch for just relax for a second is there is a tendency for the knee to roll in a bit. When you do that, see if you can avoid that. So slide the leg again before you go any further. Anchor the hip socket. This area right here, and as you extend, even if the leg doesn't go to straight, see if you can hold the extension of the leg from the hip. Exactly.

That was good. One more time. Slide hole. The stability in the pelvis as you extend and down. Now we're versing it reached the leg away from you. Very Long. Bend it in. Nothing should move in the pelvis. Extend the leg out. Reach the leg out long, bend it in.

Slide the leg out. One more time. Reach the leg long, bend it in and this time put the foot down on the mat. Check that you're still stacked because there's a natural tendency to want to fall back. See if you can stay stacked forward. You can even bring the knee forward if you to flex your inside leg and lifted and down and lift it and down and lift and lift and lift and lift and lift and lift and circle. Two, three, four, five, six, seven. Reverse it in one, two, three, four, five, six, seven and eight. Lifted. Very, very high. Lower down in. Extend both legs out. Check that you're staffed. Lift lower, lift, lower lift, lower lift, lower and lift. Very good. Roll onto your back. Before we do the other side, bend both legs up.

Take the left leg, the leg that we've been working on and place it up to the foot on top of the right knee and the leg is really flats. Now the right leg drop it. Do not change anything. Just let it fall to the floor. Let that right knee fall to the floor. Now take the left leg and stretch that knee away from you when it should give you a long stretch right deep into the stomach to get this.

That's it. You're doing good just to get this beautiful stretch into the hip. Yeah, all the way. [inaudible] filling it out. That's right at the beautiful stretch into that deep area of the stomach that connects in with the hip and hip socket. Oh yes. Okay. Very, very good.

From here. Roll back and then bend the knee in and stretch the hip out this way. So Wendy, you want your right hand in the middle. That's it. That's it. Tim. You still need that. That's it. That's it. So you just get this nice stretch into the hip. Bend this knee a bit.

Yeah. So you get a stretch. Okay, good. Put the feet down. Bend the knees into the chest. Just rock yourself side to side for a minute. And let's have you come over onto the other side to still face me. I think you'll just have to shift your head around. So starting out in a straight, you want the feet very slightly turned out and you want this sense of wrapping the hips.

Lift both legs and reach them away and lower down. Reach them away and lower down. And as you do it, get a sense of length in the neck and the chest and down and lift. Bring the legs forward, Flex your feet and put the legs down. So have a look at your two hips. You want to be sure the top hip is right above the bottom hip and your top waist is long and nothing changes.

Now as you lift the top leg and lower it, you want to make sure that the trunk feel very steady. That's really good. Everybody, Lyft and Lyft and Lyft and Lyft and Lyft and Lyft and Lyft and Lyft. Now point the top leg and turn it out a little bit and little circles. Circle circles. Circle. Keep the body very quiet as you're doing it, so it's only the leg that's doing the circle. Reverse it. Cool circles, circles, circles, circle very, very good.

Now check that you still stacked one hip on top of the other hip starts sliding the top leg up without changing that stacking movement and the knee is pressing upwards. If you can without changing the stack, keep the knee there and extend the leg as far as it'll go. Bring the leg down, bend the leg again, keeping the knee out without changing the stack. So the top hip has to keep pushing forward. The knees pressing upwards, Wendy, if you can. Yes. And they keep that angle as the leg goes out and down. And again, bend, keep the knee going out. The hip is pressing forward.

Extend the leg and down. And one more time. This direction. Keep the leg knee right where it is and going down. Now we reverse it. Lift the leg up, reaching the leg long from the hip, bend it in. Bring the leg down, reach the leg out, long from the hip, bend it in, lower the leg down. One more time. Reach the leg wrong from the hip, bend it in. And I bring the foot to the mat in front of you. So the leg is bent and leg is bent up in front.

Check that your hips are still stacked. If you can lift your inside leg and lift it and lift it and lift it and lift it up and lift and lift and lift the little circles and two and three and four and five and six and eight. Reverse it. Two and three and four and five and six and seven and eight and lower it down. Both legs extend out long. Get a sense of a long body. Again, Lyft and Lyft and Lyft and Lyft and Lyft and Lyft. Very good. Lower down and again, come onto your bags.

Just roll onto your backs exactly the way you are and bring your right knee on top of your right foot on top of the left knee. So you have the right knee bent up. You want your spine long. Now, don't let anything kind of shift. Just take the left knee and drop it sideways to the left of the floor. Drop it out, drop it out, drop it down.

Now take the right knee that's pointing to the ceiling and press it away from your body towards the left ankle. So you really stretch out this hip and the area of the belly that can get very, very tight and quite deep. So you have this beautiful lengths, yes, coming in to such a nice sort of attraction and Oh yes, you got it, Tim. Yes, good. And this lake should be a little bit more out and there it is. Good. Now bring the leg back up and you'll do so you keep the foot in front of the knee and you bend the leg up and you hold behind your left knee with both hands and stretch it.

They have a nice little stretch in there. Okay. And do your legs. Just bend both knees into your chest again and just hug them in for a fermented and rock side to side. Very good. And now just come to the sitting position and swing around to have you like facing the center again. You want, your legs are quite an open angle and take your right leg up so the knees will be together. The right leg is long.

This will force you into a slight school. Take your arms out to the arms. That just about parallel to your legs and just lower down a little bit and come back up and lower down a little bit and come back up and lower down a little bit and come back up. And one more time, lower little bit and come back up. Change Lace a hole behind the knees. Just for a moment, lift you back. Rock backs that you connect into your stomach and extend the left leg arm some long. Lower down a little bit. Come back up, lower down. Come back up, lower down. Come back up. Lower down. Come back up.

Lower down. Come back up. Come up to an upright position and seal. Wrap your hands inside and hold your ankles. Lift your feet up slightly and clap your feet three times. Clap, clap, clap. Roll back to your shoulders and roll back up to balance. And again, clap, clap, clap, roll back. Come back up. Ballots again, clap, clap, clap, roll back. Come back up. And one more time. Clap, clap, clap, roll back. Come back up.

Now put your feet down and we're going to do it one more time. Set the three this time you clap at the other end as well. So clap, clap, clap, roll back. Balance here, clap, clap, clap. Roll up again. Balance here. So lift your feet and here we go. Clap, clap, clap. Roll back to your shoulders. Clap, clap, clap, roll up, clap, clap, clap, roll back, clap, clap, clap, roll up, clap, clap, clap, roll back, clap, clap, clap. And then come up to a standing position. So standing up, let's have the heels together.

Hips are nice and narrow for standing. Mermaid left hand is turned out. Sweep the arm right up by your ear. Left arm comes right up by the ear and the right hand is sliding down a little bit. So you have nice length in opposition between the hand, from the waist down, nothing moved. Start stretching out from above the waist. The right hand sliding down your leg. The left hand is stretching out, opening out the ribs, wrap the head, round your head, stretch the handout and come back up. Bring the hand down, bring the other arm up, reach the hands in two opposite directions.

Anchor the hips and start stretching from above the waist out. Wrap the head, round your head, stretch the handout and come back up. And again, reach way up. Stretch. Slide the hand down. As you stretch over, wrap the hand round your head, stretch the handout and come back up. And again, lift way up with [inaudible] those ribs. Slide over.

Wrap the hand, round your hand, stretch the hand out and come back up and bring the arms down. Take the arms in front of, bring the hands down, chest expansion. Broaden the collarbones. Press those arms back and open the chest. Bring the hands forward and again, bring the hands down, Bra on the shoulders. Open the chest, bring the hands forward. And again, nice, narrow waist, broad shoulders stretch and come back up. And now drop your head to roll down. Rounding through the spine, towards the floor, all the way down. Three circles here.

Circle Nice. Long loose arms. Reverse circle two, three, roll up again, keeping the hands down by your sides as you come up to an upright position, press the hands back. All putting the chest, keeping the spine long. Megan, no arching to stable. And one more time. Drop your head. Roll down, rounding the spine, pulling the stomach, and as you reach towards the floor, three circles here. Reverse circles. Roll back up, articulating through the spine. The arms are nice and long. The shoulders are down the back. So you come to vertical.

Now before you press back, just check that you're completely straightened, anchored. Now pull the shoulders back and open the front of the chest as well, and then bring the hands down by your sides. Take a breath in and breathing out that everything goes so good. Good work. Very nice.