Traditional Mat Flow

Let's go ahead and begin. I'm going to have everybody step to the front of your mats and to sit down traditionally. So let's go ahead and start in your plotty stance. That's heels together, toes apart, standing tall. You're going to cross your legs, Cross your arms and sit down as carefully and quietly as you can. Place your hands at your hips.

Lift your bottom and you'll go ahead and lie all the way down. All right, so your heels are together. We're ready to begin right here. Knees into your chest, going into your hundreds. Take your legs up, lower them down, lift your heads and extend your arms out. Lower the legs to a comfortable level. It should be challenging enough that you're feeling that in your powerhouse.

Exhale, so the breathing, the deep breath in. Two, three, four, five. Exhale for five, working the shoulders, pulling them down. Exhale, two, three, four, five, 20 let's go ahead and lower those legs and really reach them out. Oh, excellent. 32 five don't forget the wrap in the thighs reaching from the hips out long, 50 now it should be quiet breathing. It shouldn't actually hear the breath. Just very deep. Seven fat, excellent. Haiti bar five two, three, four, five. Exhale, and go ahead and drop your legs. Lift your arms going into the roll-ups.

So nice deep breath in. Begin to curl your chins up. Do your work, your chest round over to the knees, try to drop your head between your knees will go a lot further and wrap those thighs and then start to bring that right back down. So soft and the knees, but you are wrapping your size. Nice deep breath in. Imprinting that spine as you come up to get those reps to really stitch together. Exhale, oh, so there's lots of energy in these movements. You want to keep it flowing. All right, back down. So when your head touches, she'll come right back up and exhale. Let's get a nice warm up here.

Two more. Peel off that mat altogether over now. Yes you are all the way over, but you're still rounding that lower back. Last one up. Oh, reverse coop. You're telling me Zin lie back down. Place your hands at your side. Bring your right leg in. We'll go into your leg circles. Right leg is up.

Both hips are quiet, they stay anchored and your whole spine should be imprinting into the mat. So try to get your ribs together as well. Circle a leg up to the nails one to make that accent. We were really big up three without those hips moving. Four five reversed that five times one shoulders are relaxed. Chest is open. Three, four and five. Scissor, the legs, long, left leg, long right leg. So both legs are counters, stretches and circle up.

One way up to the nose to feel those backs in printing at the same time. Flattening the stemies. Five reverse that five times one and up to the nose. Two, three, four. Careful with those hips. Five and drop the leg. Let's go ahead and sit up. Place your hands at your hips.

Lift your bottoms to sit at your heels, going into your rolling like a ball. Find your balance. Heads are down. One Hand on each ankle. Begin to roll. You'll roll back. Nice deep breath in. Exhale, come back up to balance. So you stay in a nice seeker the whole time. And not so far back that you're onto the shoulders. Just the tips of the shoulders is where you want to roll and no hopping to come up. Three more nice to have around, especially when you get to that lower part of your back.

That's it. What's the energy to come up? Two more. Excellent. Last one. Soft feet and drop your feet. Hands back at your hips. Lift your bottoms, stretch back, lie back down. Bring your right in hand going into your single leg. Stretch right hand on ankle, left hand on the knee. Lift your head. Check your box.

Make sure your shoulders are lined up with your hips and that you're not pulling that right hip up. Both hips are nice and square and switch legs. Would think of pulling that knee in and stretching your tailbone at long two to three. Three keep your gaze on your belly. Button five, five and scoop your tummies in the sixth. Stretch the leg house. Eight, eight double egs. Arms the legs out. Wrap your thighs. Exhale, go ahead and hold it out there. Reach retreat and come back. Three deep breath in.

This is a breathing exercise for five. Let's Skim your heels on the mat. Lift the legs up and come back out tomorrow. And last one, pause. Just drop your next for just a moment. One leg up, which for the ankle, very slow, a little pause, and now pulse the leg. Two Times. Pulse pulse answers to really kind of whip those legs right back up when you use your bottoms here, not the knees. Let's skip scope. Pull those ribs together. Fix Six millimeter ankles that way, up to the ankle and bend your knees. Drop your heads.

Take both hands behind your head, lower and lift their heads or up legs. Lower legs lift. Keep your upper body still and don't let those tailbones come up with you. Long, long legs, elbows open. Six, seven Chris, Cross elbow to the knee and switch one. Try to tap your knee. Two, two without your hips moving. Very good. Three look towards that back elbow. So you stretch five, five.

Where have you bring that knee in and touch your knees away in there. Switch. There you go. Last one. And Go ahead and sit up for your spine. Stretch forward, legs apart, flexed a little bit wider than your mat. Deep breath in. Squeeze your seat and exhale round your lower back by scooping and squeezing those seats. Come back up instead. I have two deep breaths, so about five times each time. Try to go a little bit further. Come on up. Goal is to hit the ground of your head on the Mat.

With that lower back lifted and to excellent shoulders relaxed. Good and up. Last one. Energy out of your heels and up. Move forward going into your open like rockers. So you're going to hold on to the ankles and immediately get into position both legs up. Find your seat curves. Shoulders are down, Chins are tucked. So let's see your seekers first, right curl those tailbones. Scoop the reds and begin roll back.

Come up and balance here to only round to the tips of the shoulders. Then sit as tall as you can. When you come back up, up and now tall, taller and taller. Good and see curve. Inhale, go back. Exhale. Keep your heads forward and then sit up tall and three more soft feet. Yes, they're pretty, but you don't tend to them to an inhale.

Exhale right to your centers. Last one, seeker up and balanced. We're going to add on just a little bit. Bring both feet together, grab onto your toes, Tuck your tunes, roll back, c curve back. You might end up letting go. You try to originally the toes again and then just set up as tall as you again and seeker. Take it back and come right back up. Find the toes. Lift, lift, lift. Last one secret. Go back. Stay in that. See as you come up, lift, hold.

Keep the legs up and walk down into your legs, into your corkscrew position. Hands are down, legs are long and circle, center, circle, center. So the circles are reversed and just be conscious of your next and your gaze is down towards your belly button so the back of your neck is long. And now let's add a lift. Go as low as you like and as high as you like and come back down.

I knew I was going to lose that. Oh, now careful all that. Your ribs aren't popping out on those circles flat in those slides and lifted control, especially as you come down. You don't want your necks to pop up and so the leg should actually get back a little bit and around an ankle and now control it down. Last one left center and you enough. Bend your knees. Alright, you'll sit up or your saw it. Once again, your legs are pardon, flexed arm, do it to the side.

Hips are still twist to the right reach for that toe without letting that left hip move. Scoop your ribs and then come up and send her out. All of it is about articulating the spine. Even when you come up, you're rounding from that lower back, stacking one vertebra back on top of the other. Enter stretch up, said no. Watch that your feet don't do shit. Nose to your knee and turn center. One more second turn richness.

Sit on that right hip and get those ribs away. Back Center and last one turn. That's fine. And in a flip over to your tummies going into a neck roll. So your palms are underneath your shoulders or close to them, that's fine. And your heels are together back in that Pallavi stance.

Push into the palms and come up off your chest. Go to where it's coming from, the wool for your backs. The higher you are. In other words, if you come all the way off the elbows is the ideal, unless that bothers your back. Keep your tummies lifting your bottom. Squeezing look right. That's down to the left and center. Look left Dan. I have to the right and center lie back down. [inaudible] the preparation for this one dive, which is what I'd like you to do next. So you're in that same position. You'll come back up that kind of squeeze your buttons, push your hips into the mat, lift your tummies. Now push into the bombs, come up and you're literally going to fall onto your stomach and legs come up, palms come up. So you should be familiar with this. Where broke down eight times to heels together. Three, that's it.

[inaudible] four, five, six, seven and eight. Sit on your heels, stretch back. Nice little. Wake up, get the oxygen in their blood flowing and let's go ahead and lie back down onto your stomachs. Going into your single like kick position. So you're up on your elbows. Ribs are up. Your spine is once again nice and long and flat just like you would do lying flat. Lying on your backs. Good. Shoulders down, a little bit more. Lift here. That's it. Now take that right here on kick. Two Times. Kick, kick. Don't let your belly button pop down. Pull it, pack up, kick, kick. Feel that stretch on the top of the thigh. Kick. Kick.

Yes. Way Up there. There you go. And squeeze your bottom more. Kick knees together. Kick, kick, kick, kick, less set right, right, left, left and drop to your chest. So lie all the way down with your hands behind your backs. Double leg kick. So you don't want to clasp the fingers cause you didn't want to cut the circulation off. Let's say you just kind of, sorry, you don't want to lock the fingers. Your classic though, right? Your hands are pretty close to your shoulder blades.

Turn your right cheek to the mat like that. Okay. Oh Yep. Good. And then bring your hands up as high as you can. Elbows down. All right, so both feet kick your bottom three times one, two, three. Drop your feet and touch your ankles. Feet are now on the mat. Touch those heels way up there. And now switch cheeks and kick. One, two, three, stretch back long. Next are your spine stays on a little bit lower. There it is. And switching. Kick. One, two, three, stretch again. And when you're kicking, your bottom should stay down. You don't want your tailbone to pop up.

And one more sec. Kick. One, two, three, stretch. Or these are pretty quick. And last one, one, two, three. And reach and hold up their shoulders down. That's it. And in F, sit back on your heels. Give yourselves a little stretch. When you're stretching that vision, do you kind of round your back?

Scoop your Tony's up. Good. That's it. All right, very good. Let's lie back onto your backs going into your neck pool. So both feet are hip width apart and flexed. Okay, articulation of the spine. That's the, the key here is you want to make sure those backs are in cool anchored and you're pulling into your spine as come up. So hands are behind your head. Again, you're not locking the fingers palm kind of on top of palm or fingers on fingers. Both feet are nice and flex in parallel. Squeeze your bottoms.

Here we go. Nice deep breath in. You want to articulate, come up. Exhale one vertebra off the mat at a time to stretch it over so you're still rounded and scooping. Sit Up nice and tall and run back down. Tuck your chin, curl those hips under. Watch that you're landing center of your body and come on up.

Push your heels out. Exhale all the way over. Sit Up. Nice and tall. Flex looks like and Chin is tucked. Did you go back down? That's it. Now try to keep the elbows from popping in. Keep them open as you come up. Deep breath in. Nice. It opened, elbows opened, open, open. Sit up tall. Now we're going to add the flow. So as soon as you're down, you want to come back up, he goes out, that's it.

And had to touch in up over quickly. Stand up tall and round, back down. So lots of energy in this Ed. Touch and over. That's it. Lift and down. Last one and round up. Flex those feet. Lots of energy out of the heels. Sit up tall.

Lie Back Down with control and arrest. Lying to your left side for some sidekicks. Get yourselves lined up with the back of your mat. So here's that flat back again, but now you're on your side. Hips are on top of each other. You check your box, always makes sure those hips are square and that the shoulders are lined up as well. Palm onto the mat. Actually for this group today, let's go home ribs together.

Nice flat spine. Take that right leg up, hip level. So you're working those inner thighs and you're going to begin by kicking two kicks forward. Little kick, big kick, kick, kick towards your nose and then take the leg back without letting those roots pop out and kick. Kick and stretch back. So it's all about lengthening and strengthening. And of course the control ribs, ribs, ribs. Now let's see a stretch this way. There you go. And kick, kick hip on top of hip Christy, or falling back just a little bit. A kick. Three nice open elbows kick, kick for touch your nose kick, kick way up there. Grabs records. Five kick kick six two more.

Kick kick right here. Seven and last one, kick, kick and solid. Up and down. Take the leg on top of the other end. Lifted up to the ceiling. Lower down in a reach from the hip out home. So let me see the adjustment. Let me see that. Reach, reach, squeeze your ball and up right there. Reach, reach, reach to sit. If you'd like to flex on the up, BMA and point on the down. Flex point just adds a little extra stretch. Ruth though, don't forget those ribs three and four. Don't let your elbows pop forward. Five. So everything is solid.

Just the leg is moving. Six, seven more with the bottom, not the knee as circles. Five each. Twice. Little circles. One, two, heel. Exactly three softer toes and five and reverse. Almost almost. Bend that knee a little bit. Feel it in your hip. Three, four, and rest. All right, let's go ahead and go into your hot potatoes. You can keep your hand where it is or you can place your right palm on the mat.

Sometimes for this, that might be a little bit wiser to keep that palm down. All right, so you're gonna take your right heel in front of the left. Working from the hips of the feet are soft and you're going to tap that foot five times. Nice and soft. One, two, three, four, five. Accent up behind. Two, three, four, five. Up. Careful your hips. Don't fall back. One, two, three, four. Up. We're going to get faster. One, two, three. Up. One, two, three. Up. One, two, three.

Up to one, two, up. Your hips are starting to fall back. One Up, one up, one up. And I think that's enough rest there. Yeah. Threw myself off there. Okay. Let's go ahead and lie onto your stomachs. Palm on top of palm for your transition beats. Get yourself centered on your mat.

Hopefully you'll know where that is. Sometimes we might think we're centered, but we can always feel that are pretty close right about there. Okay, so from here, reach your legs out long. Go ahead and squeeze your bottoms and start sinking those hips down. Pull your enabled up. Get those ribs to start lifting.

Now that powerhouse is working, stretched the legs out long. Begin to lift them off the mat so the knees are off. You're working from the top of the thighs, really stretching them out. And then you're going to clap the heels. Keep that link happening. So you're reaching for the back room. Five, six, seven, eight slope, NY 10 now fast 10 times one, two, three, four, six, seven, eight, nine, 10 and enough art.

You're going to flip over to the other leg. So left leg on top, get yourself lined up so you can always check by taking that left hand and feeling the back of your mat. You should be right at the edge of it. So Amy, you could actually move backwards. Yep. Keep going till your hips are against their and your shoulders. Uh Huh. And fill this in. Good. Okay. Yeah. All right, so hands are behind your heads. Feet are soft, knees are soft.

You're working from the hip to the top of the knee. Everything else is relaxed. All right, ribs together. Elbows back. Get those ribs really deep. Take your left leg, hip level and rotate the knee towards the ceiling and you're going into your front kicks. Kick, kick towards the nose, keeping the line from the hip to the toes levels so you're in one straight line. Kick, kick to challenge that kick forward and kick. Kick up. Second kicks higher and a little kick. Big Kick, kick, kick six challenged the stretch back. Kick, kick out. [inaudible] the hip.

Long and kick kick your ribs are out. Push them together. Deep, deep, deep right in here. Fill that in it. Kick, kick. I think that's the last one. Kick. Kick, front and leg on top of leg going into the up and downs. Take your leg up towards the ceiling and lengthen and tunings. Long Bet just a little bit and reach that leg. Three right there and four good. Five, six out and pulling your belly button. There you go.

Little circles, five and five. One soft knees to brush those knees together for five. Now don't let your hips move around. Reverse it. One quiet hips. Two, three long leg though. Four and five leg on top of leg, palm down, going into your hot potatoes. All right, so your chest is open, left, heals in front of you and slightly turned out. Check your box. Make sure your hips are still on top of each other and your shoulders are on top of each other, so don't let that left shoulder roll forward. Here we go.

Five taps. One, two, three, four, five. Accent up. One, two, three, four, five. Up. One, two, three, four. Up. One, two, three, four. Up to deliberately lift. Two, three. One, two, three. Up. One, two, up. Keep Up. One, two, up. You're right there. Up and up. Last set up and up, and her up the leg. All right, go ahead and lie at your back. Go to our teasers. So getting yourself recentered lying all the way down.

Let's see here. Okay. Bring your knees into your chest, taking the legs up, lengthening them long from the hip bone all the way out. Take arms behind you and you're going to lower the legs and begin to peel off that mat to the toes. That's it. Find your position. Lift your backs up tall and keep those legs long and lie back down. As soon as your head stuck, she come back up and to the toes, to the back of the room and lie back down. One more time and you'll come right back up and hold just the legs are going to lower and lift. Teaser to down and lift the legs. One, keeping your back up.

Two. One more time. Three, everything goes down together and everything comes up together. And so arms will follow that into a window. As you lie down, heads touch. Make sure your head touches before you come up to the toes, to the ears, a lie. Back Down and pause for just a moment. Going into Ti. Um, kind of like a teaser twist. You're getting to come up into position and I'll guide you from there.

So go ahead and come up, twist to the right, keeping the leg center, twist center, lift and lie back down and everything comes up together. Twist left center, lift and lie back down. Two more and come up to the toes to the right. Center. Lift. Come on down. And last one, come up to the toes. Left Center, lift and rest.

All right, I'm going to have you guys sit up and flex your feet. Your legs will be straight. Go into your spine, twist arms to the side, sitting as tall as you can. Try to sit on top of the hips and keep the heels together and you're going to twist your times to the right. Exhaling, so it's breathing. You're going to take a nice deep breath in and exhale the breath out. Two Times. Center Center.

Try not to let the heels shifts, so keep those legs really centered and grow tall as you're twisting. So don't collapse the lower back center center. One more set, center and center. Go ahead and reach for your ankles or your arches, whatever you'd like with the feet flexed and your navels in. Yeah.

All right, I'm going to have you guys lie down. Going into a pelvic lift, hands at your side, nice long. Next as again the gazes down towards your belly buttons. Drop your case, that's it, and you're going to begin to peel off that mat. One Vertebra at a time. Tell your hips all the way up, keeping the chest open and the shoulders down and that flatness stomachs are flat. Your backs are supported and flat using the bottoms and start to roll down.

Upper back, middle back, lower back. This is an exercise we also can do on the Cadillac, the breathing, exercise and roll up where you incorporate the arms and springs, your come up and whole. This is a lot more challenging because you don't have the springs and start to roll down. Make sure you're really articulating and getting those roots to pull together. Find each vertebrae as you lie back down. This time we're going to add on.

You're going to come up. You might have to slide your feet a little bit closer to you. We'll see you when you're up there cause you're going to bring one knee into your chest. Start with your right knee in. Keep your hips level. Take that right leg up. Reach the leg out long. Careful not to drop your hips to tap the Mat with your hail and slide the foot back, left knee, and take the leg up. Reach the leg up. That's it.

Keep those hips up. Don't let your lower back drop. Slide the foot back in. And one more set, right man. Take the leg up, reach that leg out. Belly button up, up, up, up rich. Slide the foot back in. Last one, left knee and leg comes up. Reach from the hip out long and then slide the foot back in and slowly roll your spines down. Rips. Okay.

Right through the center being conscious. Your hips aren't wobbling. Now you're all the way down. Alright, let's go ahead and, and while you're already lying, now bring your knees into your chest and you're going to take the legs up. Go into a jackknife. Everyone's comfortable with that. Otherwise leave it out. So be careful. The next. You don't want to lift from the head or push from the arms.

You're really lifting from your lower back, your powerhouse. So you're going to start by taking your legs to about 45 degrees behind you. Maybe not quite so much, maybe only 60 degrees. So you're just going to start to take the legs behind you. A little bit of a kick up doesn't have to be really big, not even that big.

And then roll down, articulate the spine, one vertebrae at a time until the hips touch and take it back. Just do maybe the first four vertebra, that's it. And articulate that down. Now if you want to challenge it and make it bigger, you may. So you can go back and you can lift all the way up. Try to touch the ceiling up, up, up, up, and now control it.

Careful not to fall. Drop your feet. That's it. Think of kind of skimming your thighs on your chest. And two more. Now we'll go a little bit quicker. Back. Lift and control it down. Shoulders. Careful not to pop the shoulders forward. Last one. And back. And Lift and control.

All right. Go ahead and sit up and let's go to your seals. So you'll lift your bottom. Sit at your heels. So you've just finished and then you're gonna put your hands inside the legs. Try to either hold on to the ankles or the top of the arches is more challenging. Heads are down. Shoulders down, and three claps. One, two, three. Rock back. One, two, three. Round up. One, two, three. Back. One, two, three and one, two, three. Back. One, two, three. Up. Three more. One, two, three. Back. One, two, three. Stay scooped.

Two more in, on the last one I have you guys come up to a standing position. And last one, one, two to three. Bet. One, two, three. Up. Cross your legs. Cross your arms to stand up both feet together. Both arms up. Nice. Deep breath in and exhale. Okay. And I have you guys go into a little bit of an arm weight series, but we're going to do it sitting. So let's grab your weights so you can face forward. If you wouldn't mind, let's say, and you'll crush your legs and their lightweights about one, two pounds, three at the very most and you want to sit as tall as you can.

If it's not comfortable to cross the legs, you can always keep the legs straight and kind of bent. All right, so you're sitting tall and we're going to start with just a hug. So your elbows are up, your backs are tall, their rooms are together and you're going to just open the arms. You're not really gripping, but you are holding them and you're going to slowly bring the arms together and feel your powerhouse. There's ribs pulling in and your navels pulling up and open. You can exhale. Don't let the elbows drop, no droopy elbows and open. So it's not a really big movement.

It's really about the resistance. Feel your shoulder wings working and that power half working. Exhale and open, growing taller in the spines and open. Let's re cross your legs. We don't get too comfortable in one position and reverse your breathing.

So this time I'm going to inhale cause I was exhaling. And inhale, try to breathe through the nose and as you exhale, feel that lift and the scoop and inhale elbows up. At this time point, you should start to feel a little bit tired in the arms. Hopefully elbows are up still. Good. And inhale, I last one making some pretty arms and let your arms just rest for just a moment. Okay. And now we're going to go into a bit of a shaving exercise.

So your arms come up. You have to kind of make sure you don't drop those weights, grip them, and you're gonna make a diamond shape with your hands. Yeah, take the hands behind you. Lean forward. Now when you're leaning forward, you don't want those roots to pop out so you're still in that flat pack position and your heads are just lowered enough so that you can clear your head. So if you had a ponytail, you're trying to shave it off, you're gonna reach the arms out and as you reach up, push those ribs deep. Yes. Navels up and bend and exhale, stretch their arms out.

As long as you can do what you can and, and exhale, lift your backs. Tolerant that those rooms of deep, deep, deep, deep and end tumor and stretch and and I last one. And stretch and open the arms to the side door off the weights. You can either put them together or just drop them all together. All right, I've re crossed my legs again. Okay. All right. Let's just take one arm up and you can just stretch and bend to the right or left, whatever you want to make sure those ribs are together. Pushed the opposite hip down. Mine would be my right.

Good. You too. And then lift her backs in her tall switch position with your wrist. Lift up as you go to the side. Push the left hip down. Push the ribs together and come up. Shake your arms out. Let's go ahead and finish with the mermaid. So you're going to cross the legs.

One Hand is on the mat. Let's see. All right. It'll take that right arm up and you're going to bend the Oh yeah. Away from yourself. Push your ribs together. Then the elbow reach out, pull up, throw, toss, grab onto your ankle and bend. Yeah, if the knees are together, it becomes a lot deeper, but it might be tough on some knees. So do what you can reach going back up. And again, when we're set right arm up, I know Ben opening up the size.

Get a nice stretch there. Pull up. Good. Reach out, left last one and over. And I've been rich and up. Let's go ahead and transition in a teaser transition. That's it. Always looking graceful. One arm up and sorry, we'll start to away from the body like we did on the other side. And you're going to go ahead and fall to the elbow.

Reach up opposite arm. It's a lift off of the hips. So you're trying to lift through here and pull in at the same time [inaudible] and reach and I'm come up a little more set and you're getting a nice stretch for the side and a strength because when you come you have to use those oblique muscles to lift your backup and last set and oh yeah, I have to do that too with my right shoulder left and dropped there. All right, let's stand up and just go ahead and finish with one stretch forward. So it's like your wall, you're standing tall, so if there was a wall behind you, you're trying to articulate off of that wall by pulling it. So both arms up, weight towards your toes, still getting that wrap in the thighs. Navels up. Deep breath in. Drop your head, drop your arms, lift the upper body, relax as you start to fall forward.

Still getting that scoop, trying to keep your hips on top of your ankle, the as you round down. Good where you can. Okay. All right, you can go ahead and reach for the ankles. Give yourself a little stretch. Now come up just to the top of the hips and then just hold that position.

Make sure you shift your hips on top of the ankles. That's it. And I give your arms a little push and begin to circle them just to let, let them just kind of hang. Dangle for five counts, three, four, even less energy in here, and five and a little push tree. Verse your circles. One, two, little bit further down. Three, four. There you go. And Five, and now you're going to start to come up. So hips forward and knees are softer. Forward, forward, forward. There you go. That's it. That's it. There you go.

Tell your all the way up and come up to the toes. Lifting, lengthening, and breathing. Deep breath in and exhale. Shake yourselves out. Nice shot. Thank you.