Energetic Magic Circle

Hi, my name is Deborah Harris and I'm so excited to be here at [inaudible]. Anytime today I'll be teaching an intermediate mat incorporating the magic circle. Now the magic circle is one of my all time favorite props. Not only can you use it as an extension of your powerhouse, but it's an amazing tool that you can use to deepen and engage your inner and outer thighs, your glutes and your abs. And that's exactly what we're going to do in this challenging class. Today I have Christie and Aaron with me, so let's get started.

I'll have you guys actually come down to the end of your mat and you'll start standing on up crossing one arm on top of the other, one foot across the other, poop up through your center line and carefully lower yourself down to the right that with control. Nicely done, ladies on cross your feet and grab ahold of your magic circles and place them in between your thighs a little bit below the knee. Perfect a on this way. Absolutely. You just don't want it directly on the knee. Hands, go back behind your thighs and we're going to start with our roll back. So pulling everything in and up into your powerhouse, begin to round back into a strong c curve position and hold. Press into that magic circle and release a deep in that powerhouse connection. Press in and release Perez in and hold.

Keep holding that as you round forward. Come all the way up. Second one vertebra on top of the other, and then release the tension and we'll repeat that again around back so that the tailbone under, you can feel that work in those inner thighs hole. Press into the circle and release. Press into the circle and release. Press in and hold around forward.

Stack one vertebrae on top of the other. Sit Up nice and tall and release that tension into the circle. Now we're going to make our way down to the mat with a progression, so pull everything in and up through that powerhouse round back to a strong c curve position and hold. Go down a little bit deeper and hold. Keep that c curve. Go down a little bit deeper and hold. Now here's the tricky part.

Come up slightly higher, just a little bit. Hold. Go down a little bit lower and hold. Keep your shoulders relaxed. Go down a little bit lower end hold. Come up slightly higher and hold right there. We've got one more set and go down a little lower end hold.

Go down a little bit lower and hold. Now only if it's available to you. Go down a little bit lower. Stay right here. Squeeze and hold for five, four, three, two, one and all the way down. Morning stomachs. Bend your knees now into a nice table top position. So really keeping the knees in line with the hips and the in line with the ankles. Reach the arms up towards the ceiling.

Squeeze the inner thighs, engage that powerhouse. Lift your head up off the mat. We're going to work with dropping our legs down for a toe touch and reaching our arms back at the same time. Dropping down three, two, one and bring everything else up and again, really struck three, two, one and bring it up. POLST into that powerhouse. Drop down. Three, two, one. Bring it up. Hold and relax back down. Good. Now place your hands in front of your knees.

Really pressing the palms into your knees so your hands are going to come right here. Fingers reaching straight up towards the ceiling. Press the knees into the hands, the hands until the knees are ready. You should feel that. Deepen that powerhouse connection. Now curl up. Squeeze your inner thighs. Keep pressing and hold for five, four, three, two, one and relax. Back Down. Good. You can feel how nice and deep that gets. Let's do another one of those.

Go ahead and press the hands in. Press the knees and curl on up. Scoop deep into that powerhouse. Pressing and hold for five, four, three, two, one and relax. Back Down. Adjust your magic. Circle down at the ankles. And now we're ready for our hundred bending the knees into a tabletop position. Reach the arms long by your side. Curl on up with the upper part of your body and extend your legs out to about a 45 degree angle. Now squeeze from the top of your thighs.

Reach the arms long and we begin to pump the arms pump into three, four, five out, two, three, four, five. Navel to spine and out. Two, three, four, five into four. Five out, two, three, four, five into three, four, five out, two, four, five. Squeeze that circle and out. Two, three, four, five in do three, four, five out, two, four, five into three. Four, five out, two, three, four, five into four, five and out. Two, three, four, and five. Hold. See if you can curl up a little higher. See if you can squeeze a little bit deeper from the top of thigh. Hold and relax. Back Down. Transition that magic circle to the palms of your hands.

We get ready for our roll-ups. Stretch the legs out long on the Mat. Reach the arms towards the ceiling. Squeeze the circle, squeeze the inner thighs. Drop your rib cage down. Take a deep breath in. Inhale, exhale. Roll all the way up one vertebrae at a time. Dive the head in between those arms. Squeeze your circle and begin to Tuck your tailbone under and roll back.

Finding your lower back, your middle back, your upper back, shoulder blades, and then your head. Pull your ribs in. Take a deep breath in. Inhale, exhale, squeeze the inner thighs, reach long and then slowly start to round back. Tucking the tailbone under. Let the shorter blades drop, rolling one vertebrae at a time. Inhale, exhale, roll all the way up. Now this time on the way back, we're going to add that variation that we did in the very beginning of class. Round, back halfway, and hold. Stay here. Keep your shoulder blades down.

Now go down a little lower end hold. Go down a little lower and hold. Come up slightly higher and hold. Squeeze those inner thighs. Go down a little lower and hold. Go down a little lower and hold. Come up slightly higher and hold. Go down a little lower and hold. Go down a little lower and hold. Now only if it's available, go down a little bit lower. If it's available, go down a little lower.

We hold for five, four, three, two, two and a half, one and all the way down. Good morning stomach. Reach those arms directly up towards the ceiling. Let your scapula drop into the mat, squeeze your palms towards each other. So really deepen that engagement of the powerhouse. Lift the right leg up towards the ceiling for our leg circles.

Now before we get started, your left leg is still very active. It's pulling into that center. Line me is tight. I want you to rotate your right leg out and then bring it back to parallel. Rotate it out, bring it back to parallel. Rotate out and hold. Feel your glutes firmly onto the mat and we cross the leg over, down and around.

Lift up one, down and around. Lift up to doing anything else. Move down and around. Lift up three, down and around. Lift up for down and around. Lift up five, hold. Reverse. Open down and round up one. Pull the ribs in. Open down around two. Open down and around. Three, open down around four.

Open down around five and hold. Scissor the legs to switch the legs. Again, keep pulling that right like into the center line. And we uh, we rotate the left leg outward and then bring it inward. Rotate outward and inward. Rotate outward hold. Press those palms towards each other. Here we go. Cross the leg down and around and up. Really Cross that leg down and around, up to down and around. Up Three. Don't let anything else move down and around.

Lift up for down around. Lift up five and hold ravers down and around. Lift up one, keep dropping down the opposite hip. Two you got it down and around three rooms down and around. Four down and around. Five and hold. Then both knees. Place your feet down flat on the Mat. We're going to do a nice stretch.

Go ahead and rotate your magic circles. So the gray part is now facing up towards the ceiling and bend your right leg in and place it on the inside of your circle. You can hold on the opposite side as well. I want you to stretch your leg directly up towards the ceiling, so 90 degree angle and I want you to drop the right glute down onto that mat. Then flex your foot.

Now you can hinge freely from your right hip and you should feel this lovely stretch in the hamstring all the way to the heel. I want you to imagine now that your foot is a table and it's balancing a tea cup right on top. I love tea. So I don't want you to spill my tea, so you need to keep your foot nice and even bend your knee into your chest without spilling that tea cause the foot stays parallel. So go ahead and bend your knee a little bit more Aron and now stretch your leg all the way up towards the ceiling leading with the heel. And you should feel that stretch right into that calf. And again, bend beautiful. Relax the shoulders and stretch like straight on up. Good.

Cross the leg over your body so you're reaching your right leg towards your left shoulder. Okay, you should feel nice it bands stretch. Let's get a little bit deeper. So drop your right hip down a little bit more and then try and bring your right toes more towards that left shoulder. And that I bands right from that side of the hip to the side of the knee. Maybe you fill it in the cap, it's going to go wherever you the tightest.

Bring your leg back to center and we've got to do the stretch on the other leg, so it's exchange feet. Please again, start with the leg at 90 good and stretch it straight on up. Drop the left hip down. Drop the left glute down. All right, now in freely from the left hip, you'll feel that nice deep engagement from hamstring to heal. Flexing the foot. You've got my t on it. So go ahead and bend your knee down into your chest and how lead with your heel up towards the ceiling. Finding that deep stretch. And again, soften and stretch. Keep pressing down the left glute as you cross the leg over your body, reaching the left toes more towards your right shoulder.

Now drop the left glute a little bit more. Nice deep stretch in that it pan or cap where ever you're the tightest it will go or everywhere. D all the above. And then bring it back to center. And good. Carefully. Take your foot on out of the strap. Stretch your legs out nice and straight again.

Hold on to your magic circle in the palms of your hands. Reach the arms up towards the ceiling. Plug the shoulder blades down. Deep breath in. Inhale, exhale, roll all the way up please. The magic circle down to the side, but so you can get it in a second. Wherever you'd like to do it. Place your hands by your seat.

Lift your seat towards your feet so we never drag our glutes on the mat. Good. Now grab a hold of your magic circle. Again. We're going to prepare for rolling like a ball, but it will be in front of your legs. So you're going to hold on to that magic circle. You're going to press and keep your pressure consistent.

Lift your feet up and balance for rolling like a ball in how? Roll back. Exhale, come all the way back on up. Trying not to place your feet down, but keeping the heels close to the glutes. And again, inhale, roll back. Don't forget to breathe. Exhale, come back on up. Inhale, roll back. Exhale up this. Number three. We do six of these. Inhale, roll back. Exhale up. Inhale, roll back X. Hello. We have one more in how? Roll back. Exhale, stay up. Pull your right leg into your chest and extend your left leg out.

Now you have five counts to carefully rule back down to the base of your shoulder blades. To prepare for single leg stretch very slowly. Here we go. Five, four, three, two, one. I'm the slowest counter and tie our right. Two breasts on, on the in, on as we exchange her legs. So here we go. Inhale. Inhale, exhale, exhale. Inhale, inhale, exhale, exhale. Keep pressure on that circle. Keep lengthening the legs out nice and long, like darts and you're pulling the one like injure your chest deeper and deeper each time. Good. Last set. Inhale.

Inhale, exhale, exhale, and good bend. Both knees incur a little higher and relaxed back down. Nice. If you feel like you need to adjust yourselves on the mat, you can always move back a little bit. You look good. So go ahead and place the magic circle down at your ankles. Now for double straight leg stretch.

Bend the knees back on into your chest and place the hands down towards the ankles. Curl on up. Look at your powerhouse. Inhale, arms and legs. Press out in one long line. Squeeze from the top of the thighs. Now keep your legs still as you exhale, open your arms out and around, and then bend the legs back in. Inhale, press out, stretch out long. Exhale, open the arms and then bend the legs back on and so there's a delay of the legs. Inhale, press out in. Squeeze from the top of thought. Open the arms out and around. Ben, back in, adding on. Inhale, press out.

Stay out. Squeeze one, squeeze two. Hold on. Three, open your arms out and around a bend to come back on in. Inhale, press down out. Stretch. Squeeze one, squeeze to squeeze. Three, hold open out and around them. Back in last one. Inhale, arms and legs. Press out long. Squeeze one, squeeze two, squeeze. Three, open the arms out and around. Ben, back in hold and relax. Back Down. Nice. Sometimes those holes that they end or what's really difficult. Grab a hold of your magic circles into the palms of the hands. Again, single straight leg stretches. Next, extend the legs directly up towards the ceiling. Both legs.

Aim The glutes down to the mat. Put pressure into your magic circle and curl on up. Now reach your upper body up nice and high. Reach the right leg towards the circle as you lower the left leg. Reach, reach, and then exchange. Reach, reach, and reach. Reach, exchange, reach, reach. Keep your pressure consistent on that circle and think of lengthening the legs out from those hips. Lengthen them long. One more.

Set reach, reach, reach, reach, curl, a little bit higher. Hold. Adjust the circle now at your ankles. Place them right at your ankles and relax back down. Place the feet down flat for me for a second. I want to talk about the hand position for double straight leg stretch.

When you interlace your fingers, you're gonna bring the hands back to your neck and I want the thumbs to come to where the hairline meets neck. Once you've done that, point your elbows up slightly and then slide your shoulder blades down so you should feel that engage on the side of your body. So now you're supporting your neck. You're not crunching your neck. Bend the knees back into your chest and extend the legs up towards the ceiling. Aim Your bluets down to the mat. Scoop your powerhouse. Lift your torso on up. Squeeze the circle from the top of the thighs and lower the legs down for three counts. Lower, lower, lower, and one count up and lower.

Lower, lower one. Count up. Inhale as you lower, lower, lower one. Count up and lower. Lower, lower one. Count up. Bring your legs to a 45 degree angle. Now this is your new start and finish position. Lower, lower, lower lift of 45 lower, lower, lower lift of 45 lower, lower, lower lift of 45 hold. Bend the knees back in. Curl a little bit higher and relax back down. All right, Chris crosses next. Bend those knees into the Nice table. Top Position. Hands back behind your head. Curl up nice and high.

Keep the legs and tabletop twist towards your right. Come back to center. Stretch your legs out. Nice and long. Squeeze from the top of the inner thighs. Then bend the knees back in, twist towards your left. Come back to center. Stretch your legs out nice and long and then back in. Twist towards your right. Come back to center. Stretch your legs on out.

Squeezing from the top of the side. Bend back in, twist towards the left. Come back to center. Stretch legs on out. Squeeze and Ben back in adding on my famous words. Twist towards the right. Come back to center. Stretch the legs on out. Squeeze one to hold on three.

Now three counts to been back in three, two, one twist towards the left. Come back to center. Stretch the legs on out. Squeeze one, two, three. Bend it back in. Three, two, one and twist. Come back to center. Stretch the legs out. Squeeze. One, two, three. Bend back in. Three, two, one. Our very last one. Twist. Come back to center. Stretch the legs out. Squeeze one, two, three and bring it back. Three, two, one. Curl up higher and relax back down. Whoo.

Grab. This is a definitely a very challenging, but yet we're awarding workout. Grab a hold of your magic circle. Stretch your legs out nice and long. Our transition is our roll up on the way up at our transitions are very much an exercise, so squeeze the inner thighs pressure into that magic circle. Take a deep breath in and help. Exhale, roll all the way back on up. Good. Which actually is going to be a very hard roll up. After all that stomach work, sitting up nice and tall and good. Your feet are actually going to go on the, on the moon boxes. Now at this time, I'm going to turn our magic circle.

[inaudible]. No, I'm not ready to take it yet, but you're going to keep it here. That's why she feel good. It's going to be a lovely stretches our spine. Stretch forward so your heels ideally go into the center of your moon boxes. You're flexing your feet so hard that they might even lift up slightly off the box. That way. You're really getting in that stretch from the hamstring to the heel.

One Hand on top of the other, onto your magic circle. It's actually placed the hands physically on top. There we go. Perfect. Now forget that the circles there for right now, I want you both to lift up tall spine. Stretch forward is a stretch into yourself, so take that nice lift round forward, squeezing that powerhouse, and then press down into your circle. Now keep pressing down into your magic circle as you roll up one vertebrae at a time. Once you're all the way up, release that tension on that circle. Good.

Flex those feet sitting up nice and tall, round into yourself. Engage the powerhouse. Deepen that powerhouse by pressing down that circle. Keep pressing down and now roll up one vertebrae at a time. Exhale and release. Switch hands. Now you should feel that a deeper connection in your powerhouse.

When you do this, if you're not feeling that, that means that you're pressing your circle before you engage your powerhouse, so sitting up nice and tall. Flex those feet round into yourself. Engage the powerhouse. Then press down the circle. Perfect. Keep pressing down that circle. And now stack one vertebrae on top of the other to sit up. Nice and tall, tall, tall, tall, and release. One more time. Lift up around into yourself. Engage that powerhouse. Press on down.

Scoop and squeeze. Keep pressing down as you stack one vertebrae on top of the other. Put your shoulders back into alignment. Pull the ribs in and release that circle. Good. Open leg rocker is next ladies. And we will be using these magic circles.

So let's play some down at your ankles and you're going to balance on your coxix. You can lift the legs up. Um, if you need to have a slight bend in the knee, that's OK. Perfect. And stretch the leg straight on up. Make sure you have room to roll on your mat. Now again, squeeze from the top of the inner thighs. Inhale, roll back. Exhale. Come all the way up. Finding that balance, pulling in and out. I know it's hard. You're working hard. You're doing great. No apologies needed. Inhale, inhale, roll back. Exhale. Come all the way up.

I'm glad you're getting a good workout. Good. Schoolies those inner thighs. Inhale, roll back. Exhale. Try not to jerk it on the way up. Really work through the spine. We've got one more. Inhale, roll back. Exhale, come all the way up. Find that balance and hold. Now you have two options. You can either walk your hands on the backside of the leg for corkscrew or you can teaser your arms and roll down in a teaser position. The option is up to you. Whatever you prefer. Good.

Let the arms come down by your side and your legs go up towards the ceiling corkscrew. So squeezing those inner thighs. Drop your glutes down on the mat. Relax your shoulders, drop your legs to the right, down and around, back to center and pause and now to the left. Drop down and around. Center and pause. Anchor the shoulder blades down to the right, down and around. Center and pause to the left, down and around. Center and pause and hold. This time when you come to center, the four lowest vertebrae are going to lift up off the mat, dropping to the right, down and around. To the center.

Lift up and come down with control and reverse down and around the center. Lift up and drop down with control. Now when you lift up, try and lift up into the center versus letting the legs come back towards you. Drop down and around and lift up and down. Good. Down and around. Lift up, coming down with control. Nice. Go ahead and take the magic circle. Hold onto the magic circle.

Stretch the legs out nice and long. Our transition on the way up, press the palms towards each other. Drop the rib cage down. Inhale, exhale, come all the way up. All right, our saw is next. Place those feet back onto those moon boxes. Hold onto your magic circles. I'm so excited. I'm glad you're getting a good workout. Hold on to your magic circles in the palms of your hands. All right, now lift up tall in your waist again. Flex those feet and and lift and you're going to twist towards the right.

Reaching your pinky finger directly towards your pinky toe reach. Reach further. Reach the furthest and then come all the way back up and back to center. Pause, get the lift up out of the waist. You twist from the waist, not the pelvis. Twist towards the left and reach the pinky finger towards the pinky toe reach. Reach further. Reach the furthest anchor those hips come all the way back to center.

Lifting up tall shoulder blades down. Inhale, exhale, twist and reach. Reach further. Flex those feet and good back up to center. A little lift up, twist really flexing so you get that stretch and reach. Reach further. Make sure the opposite hip stays. Don't and come all the way back to center. And good will. Now take the magic circles to the end of our match. We'll be lying down on your stomach, preparing for your swan, one hand on top of the other, onto the magic circle and let the arms be nice and straight.

So you might have to move the magic circle a little bit further. Your legs are drawn together, you're pulling up through your powerhouse, but pressing evenly down through your hips. Start to lift your torso up off the mat and then press down through the magic circle, sliding the shoulder blades down, lengthening the neck. And come all the way back down. Good. And again, engage the glutes, engage the powerhouse, start to lift the torso up the shoulder blades, slide down, look past the magic, and then start to lower your torso back down. And both of you are doing an excellent job of keeping your feet firmly into the mat.

You want to make sure that you keep the firm likes firmly into the mat so you don't shift into the lower lumbar region. Switch your hands now at this time and again, lift your torso up. The torso lifts up, which is what presses down the magic circle. Hold. Watch that shoulder and then come all the way back on down. And we do one more. Engage the powerhouse and the glutes lifting on up.

Make sure those theatre drawn together. Good. Hold and lengthen back on down. Nice. Taking your magic circles. You might want to scoot back just a little bit or slide on the mat. Whatever is best for you. You're gonna lie on your stomach for single leg kick.

The moms are now on that magic circle and you're pressing on in. You're pulling your shoulder blades back and you're looking out nice and long, the legs are drawn together. So with this, we're gonna do a single kick and it's a kick, kick exchange, kick, kick, and you're trying to reach towards your glutes. So go ahead and kick, kick exchange, kick, kick, kick, kick, exchange, kick, kick and draw those inner thighs together. Kick, kick, exchange, kick, kick and kick, kick exchange, kick, kick, good hold, ring or finish. Make sure we finish on the other leg. Kick, kick and good. Lower your torches down to the mat. Bring your magic circles back behind you so this can be a little bit tricky and bring it back behind you. And you wanna hold onto the magic circle with the palms of the hands on the side of the circle. And then bring the circle on up.

Now it's a deep stretch for the shoulders. So if that bothers anybody, shoulders put the magic circle down. You don't need to use it. Double like kicks, no drawing the legs again. We'll be three kicks this time. Bend at the knee, kick one, two, three. Press down the feet. We'll lift up. Good. Turn your head to the opposite direction and kick one, two, three. Press down, lift up. I'm gonna give an extra stretch. Good.

Turn to the other side. Kick one, two, three. Press down, lift up. Nice. Good. And kick. One, two, three. Press down, lift up, and good place the magic circles to the side. Shift back for rest position. This is one of the only times it get to rest in the class. So take this time to get a nice deep breath.

And can I give you a little stretch? So just take a nice deep breath in and then exhale and just let everything relax. And Aaron, it wouldn't be fair unless I did it for you as well. So take a nice deep breath in and exhale and good guessed sweat. Ladies, it is time for our neck pools. So we're going to take these magic circles. We're going to work on the outer thigh. Your feet are going to come on the inside of the magic circle, so your feet will be down on this. End, your head down the other end.

Place that magic circle linen. And you're actually right there. So there we go. There we go. So I know it's a little tricky. Now what I really want you to do is press as much as you can on that outside of that circle. It's as if you wanted to break the magic circle and you, you're going to start lying all the way back down with your hands back behind your head, even though it's called the neck pool. You are not physically pulling on your neck. Do Pool on that circle though. So take a nice deep breath in. Drop your rib cage. Inhale, exhale, enroll all the way up, pressing that air out. Good. Now roundup, that's fine.

Sit up as tall as you can. Lift up out of the waist, hinge back on a diagonal pause. Tuck your tailbone under and slowly roll down one vertebrae at a time. Nicely executed. Ladies. Inhale, exhale around. All the way on up. That's all right, I, it's hard at the end of your left, but sit up nice and tall or middle of your lesson. Hinge back, and then Tuck the tailbone under, rolling down one vertebrae at a time. Keep putting pressure.

You can add a little bit more. Do you feel that worked in that outer thigh? Yeah. Inhale. Exhale. Last one. Rolling all the way up. Sit up as tall as you can. Lift up out of the waist, hinge back in a long diagonal. Tuck the tailbone under and roll all the way back down. Nice. Bend your knees back and grab a hold of your magic circle. All right, place your feet down flat and bend your knees. Shoulder bridge is next.

All right, we're going to start with a prep so you can actually start with the feet apart for the prep, the arms reach up towards the ceiling. Plug your shoulder blades down, pressure, palms towards each other. Lift your hips up nice and high. And I really reached the hips towards the knees. Press your hips towards me. There we go. Feel that engaged in the front. And then exhale, slowly roll down through the ribs, through the waist, through the hips and down. And let the breath help you. And again, inhale, lift on up. Press your hips towards your knees.

Suppress your knees into my hands. Yes. So you feel that engaged to the quads. And then exhale, slowly roll down through the ribs, through the waist, through the hips and down. At least feel lovely. So let's do one more. Inhale, lift on up. Okay. Exhale. Roll down through the ribs, the waist, the hips and down. Draw your legs together and we'll get ready for the shoulder. Verge. So lift up the hips nice and high. Keep your hips even. Lift up your right leg towards the ceiling and lower it down in line with the left knee and lift back up one and lower down with the line with the knee.

Lift up to lower down. Lift up three hold. Bend your knee. Place your foot down flat. Yes, just be careful of those hips. US shifting a little. Lifting up the left leg and lower down. One good. Lower down to lower down. Three. Bend the knee.

Place the foot down flat, slowly rolled down through the ribs, through the waist, through the hips and down. Nice side kick series is next. So turn on your sides facing towards the camera so you guys will be facing the same direction and you really want to line up your shoulder and your hip with edge of your mat. And because we have these boxes you actually want to bring, is that okay if I move it? You want to bring your foot on top to the box. There we go. Alright [inaudible] you may either support your head, you can rest your head if you're supporting head, make sure you're actually supporting it and not sinking into that spot on shoulder.

Now the magic circle goes out in front of you and your hand goes onto that magic circle. You pull your shoulder blade back into alignment and then just add a little bit of pressure. Stay long in the side of your body and we lift up the top leg. Tommy is nice and tight and we go to the front for our front side kick series, front, front length into the back without anything else moving and again, front, front and length into the back. Again, front, front and length into the back, front, front and length into the back. Front, front and length into the back. Keep that spine straight and front, front and length into the back. Relax your leg down in line with the bottom. Rotate.

Turn your knee towards the ceiling. Now it's a faster for your sidekick is a faster up and a slower down. So I also, for me really keep these hips stacked. One on top of the other. Stay long out of the waist. Kick your top leg on up with a pointed foot. Flex your foot in length and squeeze it down. Point kick that like up and flex.

Link that longer than your bottom leg point. Kick up and full x length in it. Longer point kick up and flex length and down. Be careful shifting off the hip point. Kick up for the lexical. Lengthen down. I get out of the waist. One more point. Kick up and flex length and down. Tiny heel circles, brushing the heel, not banging.

Circling for five we circle one, two, three links and now the hips. Four, five and reverse. One, two, three, four, five and hold. Now we're going to take this magic circle. We're going to bring it down to the bottom leg, the bottom leg threads through into it, and the top is actually going to go on top. Perfect. Nice. You got it. Yep. Right. Now, here's the key things. Again, I keep mentioning this.

You really want to lengthen long out of that waste, so you're stretching out. You have energy out of these toes reaching out the door of the studio. The Tummy is nice and tight, pulling everything in and up. Now press the circle down for your press down and hold two, three and release. Slide your shoulder back just a little bit. Press down and hold two, three and release.

Be careful. Rolling forward. Press down, hold two, three and release the press up. Bend your top leg, thread it into the inside of your magic circle. Again, lengthen out of that hip. You're bottling is pressing down. You're pulling deep into the powerhouse to add extra resistance. Here we go. You press up that circle, press it up. Hold two, three, and, and again, Presa hold. Yes, two, three and release. And again, press up. Hold two, three and release. Now.

This next one actually is a very difficult transition, so we'll give it a try. You're going to take your top leg out, place it on top of your magic circle, take your bottom leg out, but don't let it go too far. It's going to go slightly in front of your magic circle. Put a little pressure so you can roll back the circle and then slide the bottom leg under. I'm coming for you are in. Good. Very good. Fantastic.

It's a very hard exercise transition to get because the circle is doing its darnedest to slip away so nicely executed. So again, stay long out of the waist. Pull your shoulder blade back and down. Now squeeze that magic circle and hold two, three and release. Good. And press down and squeeze. Hold two, three and release even longer. Yeah, for us down hold two, three and release. Making this exercise a little bit more challenging. Press down into the magic circle and lift both legs up off the mat.

Hold to three and bring it back down. Stay long and again, lift up in, squeeze, hold to Lurie and release. One more time. Lift up. Stay up. Guess what? We squeeze one, two, hold on three and lengthen it down. Transitioning to our some IX, we're going to keep the circle at our ankles, but you're going to lie down onto your stomach. Make a pillow for your hand by placing one hand on top of the other.

Bend your needs perfect and have the feet facing up towards the ceiling. All right, and I'm just going to straighten you out a little bit. Aaron. A little grip nut. All Right, tell me is nice and tight. You're pulling everything in and up to support this movement. I want you to flex your feet. Lift your heels towards the ceiling.

So lift the thighs up off the mat. Now draw the heels in towards the glutes. Reach this feet back towards the ceiling and drop back down. Good. I know this goes right into those glutes. Lift the thighs up off the mat. Draw in towards the glue. Keep the shoulders relaxed. Bring the feet back towards 90 and drop back down.

We add on little lift on up. Draw in towards the glutes. Now stay here. Squeeze the circle one squeeze to hold on. Three, bring the legs back to 90 and drop back down. One more variation here. Lift the thighs up off the mat. Extend the legs out long behind you squeezing from the top of the thighs. Bend the legs back in.

Lift a little higher and dropped back down to wore. Those tummy is tight to support the movement. Lift the thighs up. Extend the legs out nice and long, squeezing from the top of the thighs. Then the legs back and lift a little higher and relax back down. Good. One more. Lift on up. Extend those legs out nice and long, squeezing from the top of the thighs.

Then back on and lift a little bit higher and relax back down. Take the magic circle on out and we've got a turn on our other side to faces. Beautiful View to start the sidekick series on the other side. How are you guys feeling? Good. Place your magic circles on down on the floor. First things first, pull your shoulders up, absolutely get get in line with the end of the mat and you want to pull your shoulder back into alignment and then just allow a little bit pressure onto that magic circle. Pull up through the powerhouse. Lift your top leg up. Hip Height.

The only thing that is moving is this top leg. Your hinges from your hip. Reach it to the front, front, front length into the back and again, front, front and length into the back, front, front and length into the back and again, front front length into the back. Last one, front, front and length into the back. Relax your leg down on top of your bottom leg. Rotate. Turn your knee towards the ceiling. Keep your hips stacked. It's very easy to shift off your hips here and both you link the long out of that hip. Kick your leg up towards the ceiling with a point to put, flex your foot and then lengthen at longer, longer on the down point.

Kick up and then flex length and get that stretch. Reach, reach, reach and point kick up. Flex, lengthen, lengthen, lengthen. Point. Kick up, flex and lengthen. Last one point, kick up and flex in length and it down. Tiny little circles, brushing the hill. Circle one, two, three, four, five and reverse. And one, two, three, four. Buy and relax. Taking our magic circle down to our ankle.

It's going to place it down on the bottom foot. The bottom foot goes in. The top foot goes on top again, makes sure that your hips are stacked. One on top of the other. Your shoulder is in line with your hips. Your powerhouse is engaged. Again, this is really difficult, but I want you to lengthen as much as you can out of that hip. Then press straight down, squeeze the inner thighs and hold two, three and then release and again harassed down.

Squeeze and hold two, three and release that put you right on top for us down scoop and squeeze for [inaudible] shoulder. Hold two, three and release. Take that top like threaded onto the inside of your magic circle. Lengthen again longer out of the hips. Press down with the bottom leg, pull up with a powerhouse, added resistance, then press up and hold and you'll feel that work through the outer light to three and release. And again, lift up, squeeze, hold two, three and released and lift up. Hold two, three and release. Start tricky transition. Take that top, placed it onto the magic circle, tilt it back slightly, slide the bottom leg under, and then rule it right on top. I'm going to adjust that for you.

All right, tummy is tight. Pro-Wrestling down. Scoop, scooping, squeeze and hold two, three and release. Draw the ribs in. Press down in hold to little bit more length. Yes, and bring it up and again for us down and hold a little bit more length here. Yes, two, three and release. Adding on. Press down with both legs. Up off the mat. Squeeze and hold and relax. Back Down and again, lift both legs up but keep them reaching long away and back down.

Third one, lift up, squeezing her thighs. We squeeze one, two, hold on. Three length and back down. Good. Go ahead and take the magic circles out into the palm of the hands. Lie on your stomach. Transitional Beats for 20 so stretch the arms out nice and long. Press the palms towards each other, squeeze the inner thighs and just make sure you're in the center of your mat.

Christie, bring your torso a little bit more in this direction. Here we go. Head is down. Squeeze your circle, lift the leg slightly off the Mat and be 20123456789 1010654321. Hold and relax down. Turning onto our backs for our favorite part of this class teaser time, we're going to hold on to our magic circle for the teaser one, so bend the knees into your chest, extend the legs out to a 45 degree angle and the palms are holding onto your magic circle. Take a nice deep breath on in and reach your arms straight on up. Inhale, exhale, come all the way up into your teaser position. Beautiful, beautiful, good hold very slowly. Start to roll all the way back down.

One Vertebrae at a time. Trying to keep the legs at 45 inhale. Exhale, rolling on up. Stretching. Long. Beautiful. Keep pulling your shoulder blades back and start to roll all the way back down. Nice. Inhale, exhale. Come all the way up.

Stay up. We're going to transition our magic circle. Place the magic circle in between your ankles for teaser to arms or long. Squeeze from the top of the inner thighs. Lower the legs down and lift back up. Lower down and lift back up. Lower down. Lift back up and hold. Grab Ahold of the magic circle for teaser three.

Stretch the legs back on out. The arms are long. Start to roll all the way back on down. Nice. Inhale, exhale. Everything comes back up for teaser three. Keep pressing into that match. Circle. The fingers are long. Roll back down.

Ideally head and heels arrive at the same time. Good. I know this is hard. Ladies are doing great. Inhale, exhale, come all the way on up. Beautiful. Allow the arms to float up if that's available to you and then roll back down. Trying to keep the arms alongside the ears. Head and heels arrive. One more. Inhale. Exhale, come all the way up. Tummy is tight.

If it's available to your reach, the arms in line with the ears. Keep them here. Everything rolls back. Arms and legs. Nice. Reach the arms up directly to the ceiling. It's a Rola inhale. Exhale, come all the way up. So we're transitioning all the way up. Place the magic circles to the side. I know you're sad to see them go, but we're going to end with our seals to come a little closer to the end of the mats. Place your feet down flat.

Bring your hands together in a prayer position and thread them on the inside of the legs. Grab a hold at the ankles you're holding onto the ankles and you want to draw the knees in as tight as you can. When we clap for our seal, it's the inner thighs clapping. Bring your legs down just a little bit lower and if you can draw the knees in. There we go. This is very tight. We clap from the inner thighs. We clap. One, two, three, roll back and find your balance. Good and come all the way back on up. Oh yeah. No, we're just gonna do one collab in the front and you could do two claps in the back. But I feel like I've worked you guys so hard. So here we go.

Tell me nicely, type from the top of thigh. Clap one, two, three, roll back and come back on up. Clap. One, two, three. Roll back and up. Make it even tighter. Squeeze it in deeper. Clap. One, two, three, roll back and up. Clap. One, two, three. Roll back and uphold this last one on the up. This next one, we're going to try and come all the way up to standing, which means you need to unthread the arms when you're coming up. So make sure you're positioned properly on the mat. Here we go. We clapped. One, two, three, roll back on cross. Recross the legs and come all the way up to [inaudible]. You got it. And that finishes our intermediate Matt with Magic Circle.

Thank you so much.