New Year's Mat

Happy new year, everybody. This is Amy and I want to welcome you to this class, this new year's Day workout. I don't know what you did last night. Hopefully you're here. And good spirits and good energy. What I have planned today is, is not traditional Palazzos, although all of our elements are there. Of course. Um, it's based on actually in the New York Times seven minute workout. And then I was looking at that a couple of months ago and taking a look and I would, I've done, it's amazing, but I've put in some little bit more deeper [inaudible] work into it I think. And so my goal here for this is to give us an opportunity to kind of do [inaudible] within a different type of workout.

Get to a place you might try to do it two or three times a week for a month or to build up your stamina and get it to a, a, a tempo and a pace that you can and maybe end up doing it like 10 minutes as a workout or a warm up before something new or run or something else. And as I look at this workout for myself, um, I'm calling it my solely rotation, not a yoga sun salutation, but a Palladia soul utilization and why I'm calling it that. It's got all of our elements. It's got breathing, precision control, fluid motion, concentration, uh, all of our principles, but just a little different. All right, so join me and we're going to start with some jumping jacks and I'm going to call out the name of the exercise and then I, I've Kinda kept something simple and then I'm going to show the secondary layer on it. So if you're watching taking this into your beginner, don't worry. Stay with the basic form if you want to, you can always add the layers as you get stronger as you do it week by week and have some fun. All right, so here we go. We're going to do 16 jumping jacks, three, four and five, six, seven, eight and nine. 10 just six more, two, three, four, five and six. Getting the ball out of warming.

I want you to stand with your legs, hip width apart, and bend your knees. Point them straight ahead, track them straight ahead. So if we were imitating sitting against the wall, you'd have your head on the wall, your back nicely snug against the wall, your sacrum, and you're sitting there. The intention with this is to load and strengthen your quadriceps, your buns, your back muscles. Go ahead and feel free to stay there. I'm going to add some movement of the arms, two circles, four circles actually. And I'm going to go the other way. And one, two, three and four other way for four.

So this has adding a little more, uh, our movement, a little more bloodwork and four you can stay there or reach for wood with the arms. Again, I've lifted my heels. You can't see them. I'm in longer pants today, but you can lift your heels for added challenge of balance. Try that or say heels down. You can also go a little bit lower on the balls of the feet, bending the knees a little more. Circling the arms for four, three, two and one and four, three, two and one other way. Four more. One, two, three, and four and four, three, two, and one and returned back with arms forward. I'm going to lower my heels. I'm gonna sit into the wall. Sit.

Pretend wall set just a little bit more and take three breaths. So this next exercise, we're going to move into a, after this wall set, we're going to do some pushups. So what I'd like you to do is stand at one end of your mat and take a nice deep breath. We're going to do a simple, easy roll down, rounding over, feel that lift of the stomach. So some just applying your Pele's principles throughout this workout. I'll remind you along the way and let's roll walking out.

So as we do this, we're going to end up on our knees is a variation. You can also just go into a regular plank position, but I want your feet up if you're on the knees. Hands right straight down from the shoulders. And take just a moment to check in. Feel your lats pressing. Feel those abdominal scooping in and up. So two pushups, one n two and I'm going to place the feet. Let's lift your hips up.

Just enjoy a stretch. You don't have to push. Take your breath, but lift one foot and I'm putting me by knee. I'm going to come down onto the knees again and do those same two push ups, but this time just with one foot up and here we go, one, and to moving through, foot down and left. Same thing. Enjoy your breath Ben, the opposite knee and come on down to the knees again. Adjust the shoulders, lift the abdominals and here we go. One at two and foot and half to that upside down. V. I will sometimes refer to it today or a pyramid position.

Now you can stay here. You can also go back to any of those push ups if you want to or join me for this one, which is a little more intense, I think. Put the elbows down, lift the elbows up, put them down, lift them up. Two more focused on externally rotating your upper arms or if you want to think about more, broaden your color. Boom. And there we go. Bend your knees, look ahead to those hands and jump in to your feet. Okay, your feet to your hands. So let's go into some abdominal work. And what I wanna first do is have you put your elbows on your knees, lift the feet, gaze into your stomach, gaze down into your abdominals there. Let's do four. Rolling, back and forth. Don't overthink it. Just feel yourself move.

And three, and last one. Four. Feel free to put your hands behind your legs for those if you need to. So adding onto some abdominal work at transition to get to the floor. Reach your hands out to the side. You can walk your fingertips. You can roll through that spine and just enjoy nice opening through your chest to walking the feet in and hands behind the head.

One hand over the other hand. Now I want you to take a moment to check in here. Lift your elbows a little bit up so you should see them out of the corners of your eyes. Walk your shoulder blades down, your back a little bit and feel how the snug those shoulder blades can come onto your rib cage. Okay? And maintain that feeling throughout. Take a breath for basic chest lift, extra abdominal curl. So we have just one and down. So here's our basic form, two and down, and three.

It's a little bit like I'm reaching my elbows up toward the ceiling and arking them forward as they curl up. Now adding a layer or seeing there. So I'm going to add this layer lift. As I rotate towards you, I'm going to bring both knees into that tabletop. You hear us talk about a lot, pooling the thighs, him open the chest, lower the feet all the way down in the head down. We'll alternate sides curl up. So using those abdominals, using your hip muscles turn control how you lower the legs and lower everything back down. Two more alternating sides. So curl as the knees come up. We take its trunk rotation as you untwist, staying up in that chest. Lift and lower down. Last one to the left, curling up, knees come up, twist to the left.

Come out of the twist. Face your legs as the feet go down and lower your chest. You can stay with that. I'm adding several more layers here. Curl up. Same rotation. Legs Up. Now you're going to take both legs and reach straight up to the ceiling. Rebound the knees as if you're pulling. Stir brings down from the sky. Pull, pull, pull, return and chest goes down.

Alternating sides. We curl. Knees up. Rotation, extendable legs like you're pushing the air up. Pull. Bend the knees by pooling the air down. Come through our rotation and lower back on each side again and we can rotate. Knees come up, press the air up. Pull the air down on rotate. D rotate.

Come down, left side last time. Curl up, knees up, twist, press. Use those muscles. Pull return center and lower down. Adding a layer or staying with that girl up. Rotate knees come up. Legs go up. Now I'm going to take the opposite leg, not the right one, but the left I'm facing away. Pull that leg down.

Lifted back up. Return to bent knees phase them and lower down. Left side. Exhale, curl, rotate. Knees come in. So here we go. Press that air up. Now, opposite leg like you're pulling down through thick air. Pull up through thick air.

Return and lower down each side. Again, press the down opposite leg. Really use the back of that thigh. Use the front of the stomach, front of the hip, and lower down. Last one, left knees in rotation. Legs Up. Opposite leg presses down like you're have a giant magic circle and you're pressing with that leg. Lift. Lift, lift, lift returns. We have one more layer, everybody. We're almost there. Corolla. Rotate a Neesan. Press those legs up. So we have three scissor switches.

Just left leg switch, right leg switch, left leg and curl in. Knees in and lower. Hope you're feeling these curl up legs in stretch. Three says or switches, directs those legs. They're long, they're strong, they're precise. Curl in. We've got each side. One more time. [inaudible] and legs up. Three one long and strong body.

Long and strong. Legs and center last time and we crawl. And in legs, three switches. Press down, pull up, press down, pull up, press down, return and rest. Okay. Not Too much rest. Knees in roll and rule. This time, hands behind the legs is completely fine. Two more. The next one you're going to stand up. Here we go. Reach your hands.

Forward and left. Okay. Turn and face front. Stand with your feet rather wide. We're going to do two sets of squats. This first set is in parallel, so my knees are facing front, my toes are facing front. And what I want you to do with your hands versus push them together and just push to really feel your upper body working. And now the arm movement I'm going to have us do with these squats is this to push out as if I'm pushing that wall away. This wall away.

Create resistance and then press the arms in here. So it's going to go through this push and pull. Okay? So establish a squat. Push your arms out as you stand. Pull your arms in. We don't need props. We don't need any extra resistance.

No therabands, no magic circles. You can use your own body. Create your own resistance to get plenty of sufficient workout. Four more push and squat. So hips back, press of last too with the knees facing forward and push and in just the easy transition, heels come in, you're in rotation. Same thing with the arms. This time the chest will stay up.

Pull the arms in, push out. So if you know yourself to have some tender knees, you don't have to go very low with these Neimans. If you're a dancer out here, go low. Feel the work, make your muscles work, push through the air, pull up through those abdominals and spine. The last three push and in work your arms. Push pulling in. Last one, push and pulling in. All right, toe, heel, meaning toes, heels, toes and heels are going to face this way. Standing, roll down. Exhale. Remember, this is a so sole utilization. It meant to have some flow.

It's meant to be easy in new transitions so that you can repeat this fluidly, two or three times a week. All right, triceps, ladies. Here we go. Get strong this year. Fingertips toward our hips. We're already strong. We know that gets stronger. Okay, so I'm up on my arms. My fingertips are facing in. Take a moment. Shrug your shoulders just to get it out of the way. We don't want to go there.

If we can help it, push the floor down. That might be what you do and you hold this position. If you're ready for more you are, you bend the elbows. It can be little guys, ladies, people and push. You want them, guide that as you bend your elbows. You don't shrug up in your shoulders. Keep along neck. Okay, push. Stay with these, so that's our basic. Or if you want a little extra, bring your feet in. Neesen I'm taking my right leg forward.

I'm going to look at my pelvis and make sure that it doesn't. Tip. Tip Tip, put it in one place and keep it there. Now as you bend the elbows, lift the leg. As you straighten the elbows, reach the leg. I want you to touch the floor. Push the floor down, lift the leg, reach and push the floor down. That's coming from the hamstrings. The other leg is helping as well. This pushing leg is helping to push me up. Mainly though it's the arms. Last one with this leg. Push. Step it in. Here we go, four on the other side.

Check those pelvis bones. Where are they? Bend the elbows. Lift the leg. One, two, three and four and hold. Bring it in. Roll your hips down, pull energy into your stomach. Try to put your hips back between your hands and pause. Take a full breath cycle in and out. Moving into some planks you can fold the are the knees and feet and position your hands right at the front of the Mat and hold.

Okay, so as we move into these weight bearing pieces, feel free to come to your elbows if you need it. Take a break if you need it. Let's do two breath cycles here. Just holding. Move into that upside down pyramid. Again, I mean down, same thing. It's okay to squeeze your legs. There's muscle in there. Use Them. Now I'm going to take one leg. If you want to join into a soft point, I'm going to lead with the sole of that foot and lift and lift and lift.

I'm going to lower and put it on the mat for the other side. Left leg and lead with the sole of the foot lead with the sole of the foot. Are those ribs and muscles connected in the center body coming down with control? Let's do each side again if you'd like or stay right there. Push the earth away with those hands. Lift cued. You get your leg higher and lower down.

And the last time Lyft and now it's really gonna be fun. This transition, put this knee into your chest. We're going to run in place eight times, meaning one, two, three, four, five then seven and eight lead without foot lift. Let's do the running again eight times oh one two, three, four and seven and eight other side. So each leg gets it again guys and Omar do. You can avoid or eliminate this extension here and just stay running in place.

If you'd like five, six, seven, eight and lift. I'm going to have you take that foot down. Walk the feet in, bend the knees, bounce a little bit, just feel like a buoy and water and a more three, six and seven. You're going to stand up. We're going to move into some squats. Excuse me. We did our squats. We're moving into Londoners. Step backward with one foot. Look at the front knee in my book.

It's okay to come a little bit forward of the shinbone in life. We do those kinds of activities. You can also keep it safe and keep it right above the ankle. Organize your pelvis, square your hips, and reach your arms forward. Same push and pull with the arms. Push your arms back, pull your arms forward eight times. Push your arms back, pull your arms forward, go lower with the legs, push back.

So we're creating our own resistance. If you are on the arms springs, on the Cadillac, you know what you're doing. Hug a tree. Four more. Open the chest contract, little lower press and in last two press and pull. Last one, press and pull. Step in, check it out. Other side, organize your alignment. Feel even weight between both feet. Pelvis is level. Spine is long star with the arms forward. Same thing.

Press out and so it's up to you. You could change level with these. You could absolutely add variations where you could keep it simple and go deeper into your own body. Ask more of your muscles and joints, more breath and last one. I hope that was eight and got a little lost in my counting. Now we're going to step back and in step back just eight times. Use that push and pull of the arms.

Don't go so low if your knees are not happy with this and for using those legs. Push down as you stand. Last two, last one, a roll down. Lower the arms. Take a breath, rounding down, removing into another plank series. Place your hands step, bash, shoulders. Right above those risks increases. This is some playing while turning and rotating. I'm in a face away from you. First. Take the hand that's closest to me.

Put it next to the other swivel the feet. Swivel the torso. That available arm comes straight up. Most of us know that from regular mat work. Now add if you'd like to underneath your armpit here on this shoulder, put that shoulder blade more inside the ribs. That's an Amy cute inside the ribs.

Push that shoulder blade into the ribs and notice how it helps you side bend and you lift this side to the ceiling. Think of your lung having a lot more space to breathe. And as you exhale, come down, just swivel hand and get centered. Other side hand, you swivel in one unit. This hand sweeps up so it's that shoulder blade, it presses it reaches as slides, moves inward to the spine and ribs.

Open the lung. I really enjoy turning the head. Breathe into the body, breathe into that open chest and exhale you decide again or stay in a plank. Here we go. And enjoy lift and lift and joy and all the way down. Last one on the other side.

And here we go. Shoulder blade budget's the long Kinda not really an elephant in imaginary world. Baby breathe. And we're going to come down on this hip for a little bit of Mermaid. So what I want to do with the mermaid is have us fold our arms. I'm hooking my, what does that the full between my thumb and index right there, my elbow and then the other side would a push my hands into my upper arms and lift my arms a little bit.

Be Aware of popping the ribs forward or thrusting them forward. Rather almost sit back on your sit bones and lift your sides up. So we're going to breathe. Thinking of lifting my elbows a little higher, I'm going to side bend. Excuse me. Over time I left and inhale mint or rotate lifting up and over, peeking out my legs up into that rotation. Side Bend and back to center four times total lift.

First the lift comes into the side bend. The side bin is so luscious that it moves you into your rotation. It feels so good to come back out of that opening the side body. Think of the elbows coming higher, not the shoulders last two and inhale over that side. Ben is so big, so much so it has to go into this draping over the legs. Piece Open Up. Are you on your sit bones?

Go back on them a little bit and lift and one more time and up. Sweaty and over. Rotate and open and lift. Place your hands down easily. Swing the feed them. Move the feet to the other side. Be Present. Here we go. Pressing Laylee. End those arms.

Lift up again. You're trying to go up higher. The up becomes an over the over. Becomes a rotation. Unwind, open out, big breath into the chest and sent her last three [inaudible] last two. Can you lengthen up more? Can you side bend without compression?

Can you rotate with more levity, more lift, more buoyancy in those abdominal muscles. [inaudible] and center. Last one and side bend and rotate over. Lift and lower the arms. Lastly, what I'd like us to do is souls a feet together. Just take your hands onto your feet and you could be finished. Now. If so, thank you. If you want to stay for just a minute, I want to conclude by saying thank you and take this work in play. Take this work and have fun. Stay basic. If you want, add your variations. If you want to, uh, challenge yourself to find a soul, you take one of your own. Maybe it's this one, maybe it's another part of the practice. Um, we know it's a practice. This is not meant for perfection.

It's always a journey, every class, every session. But with this particular set of exercises, they're very strength building, I think. So have fun and let me know how you do and let me know how you feel. And in maybe two months, we'll do a new one and we'll see how we're doing. Alright, thanks so much.