Strengthen your Abdominals

Hi, I'm Tasha from South Africa, Belita South Africa and we are going to do a math class today. So welcome and why don't you join us. Okay everyone, you can stand to the back of your maths please. Great. And then just check down and see that your feet is one fuss with the part that your feet are lined with each other and you standing up nice and tall. You can bring your palms to face each other and make sure your upper back, your neck and your head is quite active. In this position.

We're going to start with an inhale and on the XL you're going to draw your abdominals, lower your chin and I want you to roll your body up and over, keeping your knees slightly bent and just check in with your body and see if these any tight areas or stiff areas. We're gonna wait here. Inhale, you're going to stay here as you exhale and release a little bit further. One more breath. Inhale. And on the exhale, this term you roll up bringing your head up last, moving through your body all the way up. Head on top of the pelvis. Inhale again, and exhale. Lower the chin. Roll your head down, roll your shoulders, your upper back, your mid back, your lower back. We're going to pause in hell. Let your eyes look towards your belly button.

Stay here. Exhale, inhale. And on the exhale you're going to draw your abdominals and you're going to roll back up through your spine to bring your head up on top of your pelvis. We're going to do one more ladies. Inhale, and on the exhale, lower the chin roll forward. Let it be a spinal articulation movement with your arms just hanging off the spine. Make sure that your knees are in line with your hips. Looking down, working on the alignment. From here, you're going to walk forward and we're gonna come into a kneeling position on all fours.

Stretch your feet so that the ankles are pressing into the mat. We're going to take a deep breath on the inhale and then as you exhale, slide your right arm and your left leg away off the mat. Maintaining that spinal stability. We're going to keep it your first three breaths. Inhale and we breathe out. Exhale, so it's not too much about the height of the leg, but about the length of the leg in that hip joints.

One more grace. Inhale, and then keep your spine still as you bring the arm and the leg back in, placing it into the floor, not shifting the spine. Inhale, and on the exhale, the opposite. Two leg reaches away, elongates away. It's all about the length in the body. Stay for three, inhale and on the XL, Claudia, try and bring your arm a little bit higher up. Good. Two more. Inhale and exhale. Join your shoulders back. One more breath. Inhale and on the Xcel. Control and bring the arm and the leg back in. Simultaneously. Tuck your toes under, breathing in and on the exhale you're going to hover the knee off the floor, the knees, keeping them here for five breaks.

This time in Hell and excel and you are active in your body, so don't just hand out. Tighten your arms, touching your abdominals, tighten your legs. Two more breaths. Inhale, beautiful word, Kaylen, and one more breath. Inhale and on the XL, brace your hips. Up to the ceiling, pushing your chase towards your thighs and enjoy this stretch. Before we start the workout, we're going to stay for two more inhales and breathe out. Exhale, press a little bit more down towards your thighs. One more. Inhale and breathe out. Breathe.

Rise up onto your toes, high up high a pyre. And we're gonna walk forward. Forward, forward Halen. You can just turn around and lie on your back for me. The rest of the class can just sit back onto their hills and just hover and hover and hover. Lowering the pelvis Nice and control.

Good. Bring your hands onto your shins and embrace into your hands and Elongate your spine for me so that your shoulders are over, your hips and your hands are assisting in this movement. But at the end of the day, it is still your abdominals and your back that is keeping you up. So Claudia, give me more posture upright. Yes, Claudia and Chin parallel to the floor. Thank you. Inhale, keep the arms active on the exhale. We're gonna run into the lower back as you roll.

Just your lower back and press forward up. Trying to keep the shoulders over the hips and XL. So it's just deep lumber, friction, Christy and extend and XL to go. Cool, good and left and two more XL. Just a little bit of articulation in that lower back and lift up.

One more and exhale to call. And this time we go further. We keep arms on the shins. As we press down, the arms are straight, whole the cat. Let your hands assist you. Pull on the arms, pull the spine forward and lengthen the brace bone up. And we go again. Lower back. Call the rest of the spine.

Calls the arms, straighten out, straighten out, straighten up and braced forward. Sitting up tall. Head on top of the pelvis. Two more. And exhale, drew the [inaudible] running back. Be Active in your body guys. Be Active and bring the body forward.

Shoulders over the hips and extend. And this is the last one, and x health drew the abdominals. Call. Nice deep core activation. We roll for further back the arms release, release to the shoulder blades, and we're going to drag the heels to rewards that lowering the head down. Reaching your [inaudible]. Um, two boards, your heels, your knees are pointing up towards the ceiling, your inner thighs are active. And we're going to start with your pelvic core.

So we inhale for the preparation on the XL. Draw your abs so much that you love about paresis into the floor. You're going to articulate that spine up off the mat into that bridging position. Inhale to pause, and then we Xcel to roll down through your spine, one vertebrae at a time, and we release back to the neutral position in helm. And exhale, draw the abdominals in. Then only allow your hamstrings to work all the way up in hell.

And we excel. Call down. Make sure those arms are active and pricing into the flow without the shoulders rolling forward off the mat. Two more. Inhale and XL breather. Use The abdominals. Use the hamstrings, running the hips up. Feel this, stretch that length in the front of your thighs in Hell and excel, excel and excel.

And the last one in hell. And we exed hell through the abdominals. Roll up the hips, lifting the hips. He put here we are going to inhale. Reach the arms up to the ceiling, keep your palms to face your knees and then as you roll down, you extend your arms back. Irv, your hay, reaching back spine to neutral pelvis to neutral and stretch your arms out in a t position. Breathe in and on the exhale, lift your writing Bain to off the floor. Breathe in and on the next XL. Allow your lower back to rest into the mat.

As the lift lay comes off the floor, you're going to rotate in the waist with your knees over to the right side. As you inhale, keep the knees stacked on top of each other and we XL drool the legs back to the center. We inhale, rotate in the waist over to the left side and we XL draw the legs back to the same time and we inhale over to the right. Make sure those knees are on top of each other. We Xcel drawer the next back and we inhale. Inhale, keeping the shoulder blades on the mat and exhale back to the center.

Two more. Inhale over. Keep those in. A [inaudible] connected XL to draw back and one more inhaler river [inaudible] and exhale, draw the legs back to the center. Place your right foot and your left foot on the floor and interlace your hands behind your head. Keep the elbows in that slot peripheral view as you inhale, prepay. Exhale, draw the chin to the chase.

Call your chase forward as you Xcel. Love the brace. Burn off the Mat. Inhale, pause and exhale to lower down and we breathe in and we breathe out. Draw Your Chin in. Stabilize your neck. The new left you chased out, your eyes are to your mid thigh. Your breastbone is reaching towards your size. Inhale and exhale to lower down and we breathe in and we exhale.

Draw the chin to the chase, the chase to the thighs. Curling up, making sure you're not pulling on your neck. It's your abdominals that is pulling the chase forward. Inhale and exhale to lower down. We do three more. Inhale and exhale. Draw the chin to the chase. Curleigh curler.

Check in with your body. Your pelvis is neutral, your pubic bone hipbones on the same level. Inhale and exhale to lower down and two more. Inhale and breathe out. H curling curlinger, curling up. Inhale every time a little bit deeper. Xcel lower down. Last one.

Inhale and exhale. Draw the chin to the chase. Curling up. We're gonna circle the arms. Hold them to the back of the legs. Use your arms to polio buddy in a little bit forward. Maintain the heights of your chase so you draw your abs in deep.

Reach your arms up to the ceiling. Reach your arms back over your head. Interlace your hands behind your head and rotate to your right side. Exhale. Inhale, sainter XL over to your left in hell. The knees and hips do not move.

Inhale and XL rotate and inhale. Two more. Exhale and inhale and exhale and inhale. Center hole and lower down. Reach your arms up to the ceiling. We are going to breathe in on the exhale. Lift your right leg and then your left leg.

Rotate your arms and reach your arms back over your head. Stay here for me. Make sure your leg so active so that if I want to come and have a seat on your shins, you'll be able to help me really lift your arms. Then your XL Cole, you're chased forward. Just the upper body working, reaching your arms along the floor and towards me.

Lift your arms and lower your head down. Reach the arms back, draw the lower ribs down. Keep the legs active and XL. Lift up. Reach up and hold the Claudia. Keep your thighs over your hips. Yeah, that's it. Use Your abdominals to pull you down and reach the arms back all the way. And four more left the arms. Call the chase, reach and Ho open the shoulders and bring the arms down here.

Good, good, good. And reach back all the way and three more left. Call and hold and reach back and to and XL sh and in how and the next one we got into the hundreds. So cooler up. You have a choice of straightening your legs or keeping your legs bent in help halls and we excel. Two, three, four, five in hell sure.

Four, five. Inhale and five, two, three, four, five. Inhale, exhale. Make sure that lower back stays connected to the mat. And eight, two, three, four, five in half and left your chest a little bit higher. And last one, two, three, four. Fast paws. They your knees, lift your chest, lower your chase, reach your arm, slide your right-click, then your left leg away, and bring your palms to face each other. Left your arms to the ceiling. Nod your chin to your chase and reach your arms forward. On the exhale, you're gonna roll your body up over and hold in.

How and Xcel we gonna roll back. Call Down, call down to your shoulder blades. Then bring the arms and the chase back. And we left the arms. We not the chase and we egg sell to roll up through the spine. Inhale and exhale, keeping the arms active.

Active every muscle in your body as part of this exercise and left the arms and nod the chin to the chest. Xcel to row up and over in hell. Pause. Excel to roll down and down, all the way. One more and left up. Curl up XL. Forward. Draw your heels into wards, your glutes hovering, your feet off the floor heel. And if the knees are bugging here, then you can just hold onto the back of the legs. Okay?

Keep your eyes towards your knees. Stay here. Find the stability in your body. Let your breath roll your body back as we inhale. XL. Hover and haul good and in health. Left your hips. XL Up and hold. Nice Work Gloria.

And inhale XL. Hover and holds. Three more. Inhale Mandy, bring your elbows down a little bit. Yes. And two more. Inhale and hover and hold. And one more. Inhale and we're going to hold it.

We're going to hold it. Place your hands to the back of your legs. If you need to place one foot on the floor, you can go ahead. Otherwise follow me. As we straighten the right leg. Your spine is still curve and in Hell Bean. This is just a little hamstring street and rich, rich, rich and been good. Work and excel and excel rate. Hold it. You hold the chair.

So this takes a lot of focus and concentration. I want you to bring your second leg and stay in balance. Your spine is still curve. This is all about the stretching and the balancing breathing and see if can sandwich your body writing, writing right in and hold it for five and four XL three and two and then both knees. Place your hands on top of your knees. Well done everyone and we roll down preparing for our double leg stretch.

So you're going to roll down with your chased off the mat. We're going to extend both legs and arms out as we go. Inhale, circle, exhale and all. Inhale, reach up. Exhale, circle and hug and boom, whoa, whoa, Whoa and circle and Paul and three more Rita and make some Nice Mandy and Timo and Xcel whole Shinzen circle. Hold your knee now. Hey down for me. Keep the legs are Daniel. Head to the left and to the right to release any neck tension and then you're going to place both hands on your right knee and draw the chin in. As you left up, stretch your left leg away, pull your tosa up a little bit more and we change. Exhale.

Inhale, exhale and resist the movement. Resist the movement. Work through the abdominals, works through the hips. Three XL two and hold it. Hold it. Your Shin is parallel to the floor and lengthen out of the straight legs hip. Now pull yourself a little bit higher.

The strength is lying in the abdominals. Take your hands away. Interlace your hands. Rotate towards your bank, me and change and change. Elbow. Stay wide and check. The rotation is in the waist, in the waist. And we do formal XLC XLT Xcel hold holdup. Bend your knees, lift your J's, lower your head and straighten your legs to the city.

So we're gonna move into the roll over. If you prefer to do the pelvic comb, this is where you press your feet down. Just remember no looking around with this exercise. So Claudia, no looking around and listen to my cues. Otherwise you'll strain your name. You're gonna lower your legs away from your hips. Hold onto the ABS. Inhale, lift the toes, roll your spine off the Mat. Parallel to the floor. You flex your ankles, you open your legs, shoulder width apart, lower the feet to the floor, and then you slowly ex hell and roll down through your spine.

Roll down, roll down and circle the legs around and together. Inhale, left your feet to the ceiling. XL Roll up and over flicks and open and the lower the feedback. And then exhale to roll down. Stretch those arms into the map and we circle the legs around and we inhale and we XL roll up and over.

Flex and open. Lower the freed. Stretch those backs and roll down and down and down. Circle around one more guys. Inhale and exhale. Think of your pelvic call flicks open and stretch out those backs.

And we XL roll down. Circling your legs around, up towards the ceiling. Draw your chin to your chest and lift your chest up. Reaching your left leg towards the floor and your right leg towards your nose. So we're not putting so much on our legs that our hips are going all squonk.

You want to make sure that your hips are in line with each other. So imagine you had an ice cream sticks on this left side and the right side and they equally long. We're gonna double pulse, bomb, bomb and change. Exhale, exhale, exhale. Exhale. Keep the height of the chest and reach this bottom leg into the floor, into the floor and formal XLH. And two last one. Bring both legs up.

Bend your knees, hold onto the back of your size and then press your legs away to roll up. Rola. And we're going to do the open league rocker. So we stretch the legs. Halen. You are taking my breath away. I want to be like you are Helen. Extend Your Mat. So from here I want you to think of your pelvic call. Claudia, you can bend your knees darling and left your wrist bone up.

It's all about the backyard. I want to strike back. Gloria, give me a back. Give me, Ah yes, Claudia, thank you. Follow me and we roll back in help and XL. Hover back, back, back, back. [inaudible] Christie wants to do it without holding onto the legs in hell. Gimme two seconds, Christie.

30 more in food up and hold [inaudible] two more. Huh? Up However, give me back. Give me backs. Last one. Inhale and exhale. Hava hold it. Yeah. I'm going to challenge you. Christy has initiated this. Okay. You all know you can find her. Take like the hands away. We're going to do rocking without the heads and we go in hell and so hovering home. Ooh. One more row.

Back and forth. Hovering. Hold, hovering. Hold. Bring the legs together. Hold the Chad. Lower the legs. Reach the arms up. We hold it 14 and I'm give me abdominals. Give me pasture. Lift your chase. Feel proud. Look proud. Three more to control as you lower the legs down and straighten them out in front of you. Sitting up tall.

Ready for your spine. Stretch. So Claudia, you can bend your knees cause I want this beautifully extended back. Okay. Yes. Gloria, stretch the arms. Let's go. Inhale, lift your abdominals. Lower your head and roll your body forward with your hands in between the big toes. Inhale and we roll back up and we go and we can we sit tall.

Inhale and exhale, lower the chest roll forward. Inhale and Excel Co. I am cool and subtle. Hold the you're Mandy. Give me more back extensors. Maddie. Yes, that's it in hell. Can you feel you don't have to press into me XL, roll forward, roll forward, roll forward.

Inhale and exhale. TIPCO and cog and cocoa. Cocoa in health. Two more and exhale to roll forward reach and how enough signs are active. Inhale and roll back. You're doing really well. Okay, last one.

Inhale and exhale to roll forward. We are going to go into the extension on the embrace. I want you guys to extend your backs forward, reaching your arms up in line with you years holding a chair, keep your abdominals active. Draw the shoulder blades down and we're going to post the arms back. 14 Excel, excel eight.

Your legs are active, your ankles are active, your feet are active. Three, two and hold it lengthened more. Can you link them that spiral a little bit more and they lower your body down, not collapsing and up. Rolling up. Extend your arms out. Bring the legs together and rotate from the shoulder with your palms up to the ceiling. So again, Claudia, bend your knees so you can work through that. Beautiful back. So good for our posture.

This exercise we are going to inhale. You're going to double XL to your right side. As you rotate, rotate and center to the leaf and twist and twist and center and Excel. Exhale, inhale and rotate. Rotate your arm. Stay in line of your shoulders. Good. Mandy and Xcel Xcel.

Two more guys and shit. And one move and center. Reach your arms up. Lean your body forward and hold it. Your four three inhales, stretching out on the exhale. Two more.

Inhale and exhale and one move. And on the exhale, roll up through your spine and left your arms. We're gonna breathe in and we're going to roll back to lie on your backs all the way. And we're going to do the shoulder bridge. You're going to bend your right knee, you're going to bend your left knee. We're going to move into your pelvic course.

So we breathe in and on the XL. Articulate that spine and roll your hips up off the floor. Inhale on the exhale. Lift the right leg and inhale, straighten the knee. We XL lower the leg. Inhale, lift it up.

Xcel lower the height from the hips. Do not drop. And and three more left Xcel to Xcel. Hold it in how being Johnny placed that foot down. Exhale. Inhale, pose sprays into the right gluten hamstring. They left the left leg. Inhale, extend the knee.

Exhale lower. Inhale up. Exhale, lower in Hela. Stability in the torso. Pelvic lumbar stabilization. Two more and one left and hold. Bend your knee. Placed it down and in excel to roll down through your spine all the way to the neutral so you're gonna move into your controlled balance.

Left the right leg, left the left leg. Extend the knees to 90. This is a game and exercise where you don't turn your head. So listen carefully to the cues. XL, lower the legs down to 45 degrees in hell. Roll your legs up and over.

[inaudible] flex your feet and circle your arms all the way around to hold onto the souls of you feet. I need to adjust my position. Wait for me please. Okay, so the leg stay together. Don't turn the head. Keep looking up towards the ceiling. We're going to press the hips nice and high. Breathe in and stretch the right leg up to the ceiling. Reach, reach.

And we're gonna Change. Reach, reach, and exhale. Exhale. Again, think of those ice cream sticks and the torso. So these, those shifts in the waist. [inaudible] try and touch the ceiling. Touch the ceiling. And two and one. Bring the foot down.

I'm circle the arms and slowly cell roll down. Roll down. And when your knees place the right foot. Then the left foot down. Slide your legs away. Left the arm closest to me and roll onto your side.

We are going to prop ourselves up onto our elbows. We're going to do the sidekick. So you want to nice lifted triangular shape here. Pulling your shoulder away from your, yeah, and they left your topic up in line with your hip. So I'm interested in what's going on here and not so much about how far the lake can move, but about the stability between the reps in the hips. Guys, bring the hands behind you. Sams away. Brace your head, backpack back into your hands and we're going to go Xcel, kick, kick, and inhale. Inhale, sh.

Use your back at the same time. Your back is actor two more XL and inhale and one more. And reach and hold and lengthen. Join the ribs. Aim. Bring the leg lower rate and lie down onto your tummies for me. I want you to circle your arms around intellectual hands. High up on your back.

Bring your right cheek onto the floor. Your elbows are touching the mat. Engage your glutes and your hamstrings. Do Hover your legs off the mat. Long legs. Three kicks with your heels to your bleeds. One, two, three. Inhale, reach away. Elongate the legs and the arms at the same time. Turn the head the opposite way. XL c three in how regional and XL, boom, boom, boom in how regional and excel kick.

C three aim. Hell, reaching hall and Excel. Lift your knees off the floor and last one and exhale two, three and reaching hold. Release your arms and roll over to face the back of the room for your sidekick on the other side, on the album. Be Active in your body. Raise yourself up at lift out of the shoulder. So no thinking in the shoulder.

Lift the top leg up in line with your hip and we're going to kick the leg forward. We got exhale, exhale and inhale. Inhale. There's minimal movement in the torso and excel and rushed back and formal, an email and three and to [inaudible] and reach one more. Exhale and lift and hold. Claudia left your breastbone for me. Be Proud. Feel proud, left your Chen and lower down the leg. Good work. Come and bring yourself up onto your hands and knees so you can just spin around to be facing a Mandy.

Placing your hands on the floor. We're going to inhale and on the exhale straight you right leg into the mat. Now that position is a strong, powerful position. On the next exhale. The next leg is literally gonna slide and join with any shift in the body are going to breathe in.

We're gonna lift your hips up into your pipe position, lift and press your heels into the mat, rise up and come back into your plank position. And again, excel left reach and home and rise back up. And we stay here. Point you're right to off the floor, your hips off, racing them at the right leg is going to skim forward and you're going to brace out and hold it, placing it down, switching legs and bring it in and Perise it out and Ho and bring it in and rested on and hold and bring it in. And Bryson on. Hold to Mo and bring it in and out and hold. Keep the upper body nice and strong and whole.

We live back into the pike, back into the pipe and rise back forward into the plank. We're going to hold the plank. You're going to maintain the height of your pelvis as you inhale, bend your knees and XL straightened out and in helping and excel straighten out. Um, in how bay and Excel straightened out. Keep your hip. So just Johnny's been good.

And straighten one hole and being in hole. It's not the warm up. Hold the baby. Hold the baby. Hold the bean and straighten the knees and lift the hips back into the back. Fuck and hold it. Breathe in and breathe out.

Breathing in and breathe out. And one more breath. Inhale and breathe. Thank you for the Bacmanti. Rise up onto your toes. And from here you're gonna look at your hands. You're gonna bend your knees and you're gonna jump right through. Oh, good.

Well done. Good. Sitting back. Excellent. Sit up tall. Reach the arms up. Circle your arms. Um, [inaudible] so lift up through your spine, draw your ribs down, breathing, brace into the back of the legs and lift your hips up. Enjoy the opening of the body here. And we inhale, come down and, and lift up excel, excel, and hover down. We do three more. Exhale, lift up posts you little Prezi. Yes, Mandy. And down then. So your mom, take your head back for me. Turia good girl and last one. Yeah. Lift up. Rate and we just hold the day. We're not gonna lift the leg. We just gonna hold it.

You gotta work your glutes and hamstrings a little bit more, a little bit more and lower down. Good. Rolling onto your side. Are you going to do this side beam so you can praise me? You want to stack your legs one on top of the other again, make sure you've got good shoulder stability. Reach your hand towards your hill and on the in-breath this time put a foot in front. Yup. How?

Lift your heads up into this powerful side, Bain position. On the exhale, lift your hips, reach and look down towards your bottom hand. We come back in how to that tee we have are the knees and brained and Ho Ho, Ho n Hell XL. Lift up. You're doing so well in hell to the t and we have a hover. Hover. One more. Inhale and exhale. Lift.

Reach up and back to the t and we have a hover. Hover. Lower the head just drew. Draw the hills in and give yourself a nice side stretch. Breathing in and breathing and breathing in and breathing out. And this time, inhale, we XL rotate your body and give yourself that strict herb and your spine over the lower back.

Amen. Now and exhale. And then inhale. And on the exhale you can just flip your legs around to the other side. So remember your setup is actually more important than the exercise itself. Make sure your joints are stabilized, your stabilizing muscles are active.

The top leg is in front of the bottom leg and we go aim how the left yourselves and Xcel reach up and over in hell to the t and we have a, what's the bullets in that shoulder and in how lifter and excel reach up and over and back to the tee. No, Mandy, just bend your knees. Don't shift your weight that way. Just [inaudible]. Yes, all the shoulders, shoulders, shoulders. Okay, one more. Inhale and exhale left up and over in how to the t and we hover and hover and hover, lowering down, drawing the heels in. We go up and, and breathing and exhale. Ain [inaudible] in hell.

And then we rotate up. And over one more breath and we come back. Oh, we gonna lie in your prone position. Do you want to stretch your legs? You're going to bring your fingertips in line with your temples. You're gonna press your elbows into the floor with the tip of the nose hovering off the mat. I want you to imagine these are marble underneath your nose and as we inhale, you roll the marble away left in your head.

Then your neck only does your upper back come off the floor. And if you have the range, you straighten your arms all the way. Only if your body is not screaming pain on the XL. We left the abdominals. We love with the elbows. You reach your legs off the floor by engaging the back of your size and your glutes. We inhale again, think of the marble lifting the breastbone.

Then those deep back muscles get to work and we excel left the abdominals. No, the elbows lift up, reach, reach and reach. And on the last one we inhale. And for those who feel ready to go into the full swollen, you can follow me. Otherwise keep going. With that exercise, we are going to Xcel lesson first.

We're going to lower the hands under the forehead and then reach them out. So from here, left the race, burn in hell and we go exhale and reach and left. Keep your arms. He lined with your head. Fall three, two and catch being a joy back into your wrist position and real breathing and excel. So remember your wrist position is that active position.

You want to brace your tailbone into boards, your glutes I one mu draw your abdominals, roll up through your spine and you're going to set again and we'll finish off with my favorite exercise. The Boomerang. Stretch your right leg over your left leg. So again, make sure you don't turn your head. When is a lot of white over on your neck area on your cervical spine. Are going to reach the body forward and down. I'll carry you through it.

We start with the embrace. You're going to roll back. As you exhale, lift your legs, keep your palms facing each other, rolling up and over. You open and switch your legs around you. Then start the exhale rolling down through your spine, lowering the legs, lifting your arms. You arrive at this perfect teaser. Position your arms come to the side. International health stretch here.

Love your legs and circle the arms out and around and down in hell. And we go again. Keep the pinky fingers on the floor. Roll up and over. You arrive here, you open in, switch around, and then we exhale. Roll down, roll down and arrive and home. Beautiful work. Christy. Extend the arms. Interlace.

Stretch the shoulders and lower circle and down. And two more. Exhale. Roll them. Point your toes. Make it pretty Mandy. Yes. Good. Go up and over. Open and snatch and excel to roll down. Reach up. Gimme pretty ties. Mandy. Pretty toes. Pretty toes.

Lift your back and open the arms. Interlace. Give me back, give me back. Give me back and circle up and around. Roll down, up and over. Open and switch the needs of our own XL to roll down. Roll up through your spine. Left up.

Bend your knees a little bit and give me that back. Yes. Good girl. Open your arms. That is beautiful. I am happy. Circle up and around reaching forward and roll up through your spine. Cross your legs for me. Reach your arms to the south side. Breathe in, and the power's going to come through your legs, through your ads as your exhale and spend for me. There we go.

You guys did amazing. We're going to finish with the roll down, so we inhale on the exhale. Lower your chin, roll your body forward, and they should be some freedom in your spine. Freedom in the legs, in the hamstrings, in Hell and excel to roll up. Roll Up. And one more. Inhale and exhale to roll down. Roll down, roll down. Inhale, left the abdominals and roll back up all the way into that upright position with your chin. Parallel to the floor. Well done. Everyone.