Creative Mat Variations

What everybody. Let's lay down and do a little bit of spinal articulation. Shelby, you're going to start with your knees in line with your hips. Heels in line with your hips. Shoulder Blade to down chin is slightly lifted. Take a deep inhalation. Exhale as you gently drop your ribs and lift your pelvis up towards the ceiling.

Exhale, good. Inhale as you roll the spinal column down, one Vertebra at a time, making sure the sequin drops all the way down. Take a deep inhalation. Exhale, curl the pelvis up, dropping the ribs first. Make sure that the weight doesn't rock off the large toe and slowly roll the spinal column down one vertebra at a time. This time we're going to add some arms in. Take a deep inhalation. Exhale, curl the pelvis up all the way up. Squeeze the back of the legs. Inhale, take the arms up over the head. Leave the arms over the head. Exhale as you roll the spinal column slowly down, making sure the sacrum touches. Take a deep inhale to prepare.

Exhale and bring the head and shoulders up and reach the fingertips over the knees and inhale as you roll down. Good. Exhaling, squeeze the back of the legs, curl the pelvis all the way up. Inhale, take the arms up over the head. Reach the fingertips up and slowly soften the chest as you roll the spine. Slowly down one vertebrae at a time. Deep inhalation. Exhale as you bring the fingertips up towards the knees and slowly rolling down the last time. Take a deep inhalation. Squeeze the back of the legs, curl the pelvis all the way up. Good. Inhale. Take the arms up over the head, soften the chest, and roll the spine slowly down one vertebra at a time, all the way down.

Take a deep inhalation. Exhale as you bring the fingertips up over the knees. Stay there, keep your come down. Take a deep inhalation. Exhale, take the arms back to the ears. Don't drop the shoulders. Inhale as you reach forward and exhale, arms. Go back to the ears. Inhale, reach forward to the knees. Exhale, arms to the ears. Inhale, reaching forward. Exhale, arms come back. Inhale, reach forward. And again, exhale, lift the chest up a little higher. Inhale, reach forward. Exhale, bring the chest up to the arms, not the arms to the ears. Reach forward and exhale arms to the years. Inhale as you each forward. Lost.

Three exhale, arms right next to the ears. Inhale, reach forward. Exhale, arms to the ears. Inhale, reach forward. One more time. Exhale, bring the arms back. Inhale, reach forward and gently relax down. Good. Sitting up tall for me. Your heels would be either side of the mat door. I flex your feet for me. Take your hands in front. Take a deep inhalation for the spine. Stretch for me. I'd like the forehead down on the table. Toes. Pull all the way back.

Don't jam the knees back. Okay. Take a nice long spine sitting up. Tall inhalation, and exhale as you round the back. Slowly forward. Stay there. Breathe in. Exhale as you stretch just a little bit further. Stay there. Inhale, exhale as you stack the spinal column up. One Vertebra at a time.

Take a deep inhalation and exhale as you round the spinal column. Forward one vertebra at a time. Big Stretch. Stretch the back of the legs for me. Take a deep inhalation, relax the shoulders and stretch further. Stay there. Take a big inhalation and exhale as you stack the spinal column up. One Vertebra at a time. Inhale, exhale.

Draw the stomach in and round the back. Slowly forward. Crown of the head goes down. Forehead down on the table for me. Stay there. Breathe in. Exhale, stretch a little further. Stay there. Bend your knees slightly. Drop your forehead down on the table. Leave it on the table and straighten the legs by pulling the stomach in.

Pull those toes all the way back. Good. Take a deep breath in. Forehead down on the table. Exhale as you straighten the legs. One more time. Take a deep inhalation and exhale as you roll all the way back one vertebra at a time. Good you laying down on your back for me, knees are together, so as the feet on the table, make sure that you bolt the knees in tight. Cross the arms and bring the fingertips in line with the sternum. Make sure the Secam stays down. Take a deep inhalation. Exhale, bring the head and shoulders forward. Bought those needs together, ladies. Good.

Inhale, extend your right leg. Exhale, flex the foot. Rotate the leg. Reach up towards the toes and come up a little bit higher. Stay there. Breathe in for the arms and exhale as you relax down. Same thing on the other side. Inhale, prepare. Exhale, head and shoulders forward. Arms and left leg. Extend out. Bolt the legs together. Flex, rotate, squeeze. Reach up higher, pushing to the heels.

Squeeze the inner thighs for the arms and leg up and relax down. This time you extend both legs. Make sure you say come stays down. Exhale, bring the head and shoulders forward. Arms and both legs extend up. Exhale, flex and rotate. Squeeze the heels together tight for the arms and legs up as you breathe in. Exhale and relax. That's one set. Three more. Exhale, bring the hidden shoulders forward. Arms and right leg. Extend up. Exhale, flex and rotate. Push hard into the heel. Squeeze your legs, cheeks to the bottom. Fold your arms and legs up and relax. Down. Head and shoulders. Come forward. Arms and left leg. Extend up. Flex and rotate.

Push hard into the heel, rotate. Come up a little higher. Fold your arms and legs up and relaxed down both arms and both legs. Hidden shoulders come forward. If you notice the tempos, picking up a little, extend everything. Flex, rotate. Come up a little high. Squeeze everything tight. Fold your arms and legs up and relax. Down. Head and shoulders come forward. Exhale, arms and right leg extend up. Exhale, flex and rotate. Come up a little higher. Knee squeeze together.

Fold your arms and legs up and relax. Down. Head and shoulders come forward. Exhale, bring the head and shoulders up, arms and left leg. Exhale, flex and rotate. Squeeze the insight and the cheeks of the bottom for the arms and legs. Up and relax down both legs, head and shoulders. Come forward, one arms and both legs. Exhale, flex and rotate. Squeeze everything tight. Forward your arms and legs up and relax. Down. Head and shoulders. Come forward, arms and right leg extend up. Exhale, flex and rotate.

Squeeze bolt the knees together. Fold everything up and relax. Down. Head and shoulders. Come forward, sequenced stays down, arm and left leg. Exhale, flex and rotate. Squeeze. Come up a little higher. Squeeze your bottom. Fold arms and legs up and relax. Down. Hidden shoulders forward, arms and both legs. Extend up. Flex and rotate. Squeeze the insides of legs, zip them together. Fold your arms and legs up and relax down. Last time a little faster. Xcel, head and shoulders. Forward, arms and right leg. Exhale, flex and come up higher. Fold everything up.

Relaxing down, head and shoulders. Forward, arms and left leg. Exhale, flex and lift higher. Fold your arms and legs up and relax. Down head and shoulders. Forward, arms and both legs. Flex and rotate. Squeeze. Stay their checklist. Heels, carves, knees, inner thighs bolted together. Abdominal Wall pulls down. No strain in the shoulders. Stay there gently point your toes for me. Squeeze your legs, turn your legs out.

More. Flex doors. I flex for me. Squeeze everything tight. Point the toes and flex and push hard into the hills. Squeeze everything tight point and exhale. Rotate and squeeze the legs. Lock them in hard. Good point. One more time. Exhale, flex and rotate and squeeze. Fold your arms and legs up and relaxed down, sitting up.

Tall legs are straight out. Flex the feet all the way up for me. Close your legs together. Lift your arms up. Okay. You exhale as you lift up through the ribcage and round the forehead down over the toes. Do not let your hands touch the toes. Reach further over your toes. Stay there, and then gently roll your spinal column back. You're going to do three times like that and then we're going to externally rotate the legs and do three with that with the legs turned out okay, so lifting up tall, she the back of the legs tight and exhale as you go all the way over.

Relax the shoulders. Pull the abdominal wall in, put your toes way back and squeeze the back of the leg tight. Stay there, breathe in, and exhale as you roll the spinal column back, pulling your toes off my fingers. Lifting up stomach in ribs in, and exhale as you stretch all the way over. Stretching forward. Stretch would come out all the way over stretcher. So straight shoulders down. Stay there. Breathe in, and exhale as you roll the spinal column back. Good. One more time. Shoulders down, lift up, squeeze the back of the in the thigh and gently over you. Go all the way. Pull your whole foot back as you inhale. Exhale, stretch just a little bit further. Stay there, breathe in, and exhale.

Come back to center. Good. Externally, rotate your legs, heels, carves, knees, inner thighs bolt together. Back of the legs are active, sitting up nice and tall. Gently, all the way over. Squeeze your knees together. Don't let your knees come apart. Relax the shoulders. Make sure that the arms are above the toes. Stay there. Stretch a little further. Squeeze your legs and roll your spinal column back. Lift your arms all the way up. Take a deep breath in.

Close your ribs up and stretch all the way up and over. Lift your ribs over your knees. Stay there, squeeze the heels together. Squeeze the back of the legs. Inner thighs, cheats of the bum. Bottom. Dario, I don't care what you call it, just squeeze it and slowly roll the spine up. Lifting your arms up last time. Squeezing your legs, rotate just a little bit more. Don't let the hills come apart. Exhale as you stretch all the way over.

Stay there shoulder blades down. Lift your arms just attaches and gently stretch further. Stay there and gently rolling back. All the way. Good. Laying down on your back again for me please. Bending your knees in. Bring your head and shoulders up and hold on to your shins.

So lifting all the way up, just good. OK, 90 degrees for me right here. Bringing the head and shoulders, upstate edge or the abdominal in. Keep your sacrum down. Extend your legs all the way out for me at 45 degrees externally, rotate. Squeeze the insides of the legs nice and tight. Leave your hands right down where they are.

Stay there keeping the legs externally rotated for the a hundred and here we go. Breathe in one, two, three, four, five, two, four, five. Little faster with the arms faster with the arms. Squeeze the back of the legs nice and tight. Rotate the legs as much as possible. Draw the stomach in tighter, tighter, tighter to the floor. Good. Squeeze the insides of the legs and breathe out.

Two, three, four, five. Breathing and about. Squeeze the back of the legs faster with the ants faster with the arms, energy through the arms. Breathing in two, three, four, five and out. Two, three, four, five. Let me hear the breath within four, five and out. Two, three, four, five. One more time within two, three, four, five and out. Two, three, four, five. Stay there. Bend your knees, make a little frog and gently squeeze your legs as you push the legs away. Bend the knees, bring them in. Exhale, squeeze and push the legs. Inhale, bend. Exhale, squeeze and push those legs away. Inhale, bend. Exhale, squeeze and push. One more time. Inhale. Exhale, squeeze. Stay there. Take your arms to the ears. One. Inhale, reach forward. Exhale, lift the chest up. When the arms come to the ears, reach forward and again, squeeze the legs, lift the arms back and again, two more, and squeeze and forward and squeeze.

Pull your belly down and bending the knees in and gently pull your knees back to your chest to stretch out your lower banks. We've got your attention yet. Good sitting up for me, okay. You're going to stretch your right leg out. Your left leg is bent, the sole of your foot is against Chicago, okay? Put your toes way back. The reason why I want it up against the calf is because if you bring it back, very few people have the opening in the hips.

The hips are going to shift and I want them to be square, okay? At the calf, toes to the ceiling, knee to the ceiling, and if the arms up, shoulder blades are down, make sure there's even weight on both hips and gently stretch over all the way over that right leg. Stay there, breathe in and stretch further. Make sure that the left hip stretches so it's even stay there. Breathe in and gently come back to center. All the way up. Draw the belly in and gently stretch all the way over each over the toes. Good. Pull them back and stretch further. Make sure the hips are square. Stay there.

Lift your arms up over your toes member and gently come back to center. One more time. Lifting up. Toes are straight to the ceiling and gently stretch all the way over. Don't let your fingertips touch your toes. Reach beyond your toes. Good. Stay there. Breathe in and come back to center. Other leg.

Stretch the left leg out, right foot is at the calf. That right knee drop all the way open to the floor if it can. Lifting up stomach is in even pressure through the hips and gently stretch all the way over. Bring that right hip forward slightly. Stay there. Breathe in. Stretch further, relaxing the shoulders. Hold the stomach in. Stay there breathing and gently come back to center.

Lifting up nice and tall and gently stretch all the way over. Stay there. Lift your belly button and your rib cage up over your knees and a stretch further. Stay there, breathe in and gently come back to center last time. Sit Up nice and tall. Squeeze the insides of the legs back in the legs and stretch all the way over. Draw the abdominals in and stretch further. Stretch your social stretch.

Stay there, breathe in, and gently come back to center. Good. Okay. You are laying down in your bank's for me. Bending your knees in. When do the single leg stretch into the two leg stretch into the one leg, Paul [inaudible]. That's about it. Okay. Bring your head and shoulders forward. Extend your right leg out. Right hand goes to the left knee, left hand goes to the ankle. Now for me, do not pull that knee up underneath the armpit. Leave it at 90 degrees. So you've got to bring your chest up to stretch that left hand to your left ankle so your sacrum stays down and it stays in the low abdominal wall.

That's an inhalation. And exhale change and inhale and exhale and inhale and exhale and inhale and exhale and in hell. Don't forget the back of the legs. Squeeze the Jiggly bits. Nice and tight. Twist, squeeze, squeeze and change and change and change to more sets and change and change. Last one, change and change. Good. Yeah. Ben, both knees in. Reach forward to your ankles.

Bring your head and shoulders up. Renew the squeeze in the back of the legs, extending your arms and your legs all the way back one. Bring them around and grab hold of the Shin. Good. And again, same thing, 90 degrees with those knees only to over the pubic bone. Lift the chest up and bring them in. And again, lift the chest up to the arms, not the arms to the chest. Lift them up higher, higher, higher and around. And again, extending out. Allen, let's turn the legs out for the next three. You squeeze them out and bring them in. Good. And again, extend them out, squeezing and in one more time and squeezing and relaxed.

Extend your right leg up towards the ceiling. Extend your left leg down. Reach your fingertips up to the calf. Do not pull the toes back towards you. Keep it directly over the pubic bone. Okay, straight up so it stays in the low abdominal wall and change and change and change and change and change and change and change and change. Nothing. Now think about this. Don't think about the top leg. Think about the bottom leg working. So it's the back of the leg going down to the floor, back of the leg, back of the leg, back of the leg, down, down to more. One and two.

Bend both knees in and stretch your lower backs out. Good sitting up for me. [inaudible] legs are straight out. Dorso flex for me. Arms are out, shoulder blades are down for the two leg twist. Okay, now make sure that your spinal column is stacks or your rib cage is active. Okay, squeeze the insides of the legs. Lift up tall and gently twist around towards the right twists. Three policies and one, two, three back to center. Don't let the heels twist, twist around then let them shift. One, two, three, back to center.

Draw the belly in and twist around. One, two, three. Keep the heels together, bolt them together. Twist around and pulse. Pulse, pulse, back to center. Lift up tall and twist around. One, two, three. Back to center. Lift up and around and one, two, three. Stay there. Turn your legs out, rotate, squeeze everything tight. Lifting AARP and gently twist around and one, two, three, back to center and lift. Twist around one. If you're feeling it in your quadriceps, bend your knees slightly.

You sit up tall and twist. One, two, three, back to center. Keep the hips evenly. Weight is evenly distributed though. Three, back to center. One more time. Twist around. One, two, three. Back to center and twist around. One, two, three and relax. Good. You're on your stomachs. Head down. Where your feet wet, feet down. Where your head was.

Hands are underneath the forehead for me and relax the shoulders. Okay, you're going to externally rotate your legs. Squeeze your heels, your carbs, your knees, your inner thighs. Together. You're just resting your shoulders down flat. Draw the belly in. Okay, your hands are underneath your forehead now. Okay. Take a deep breath in. Lengthen both legs away as you exhale, lift your right leg straight from the hamstring up towards the ceiling and gently bring it down. Same leg and again, stretch the leg away to lift it and bring it down. And again, gently lift it up and down. I should be able to place my hands on your belly gently lifted up and down and again and gently lift. And try to keep the lower back soft with length but don't posteriorly tilt your pelvis, draw the stomach in and down and again, gently lift up and down. Activity in the other leg. Lift up and down to more gently lift and down. Last one gently lift and down.

Left leg gently lengthen the leg away to lift and down and gently lift and down. Don't forget the legs that just work. Lift and down. Lift shoulder, down and down and lift and down and lift and down and lift and down and lift and down and lift and and down the right leg lifts and you do a perfect circle with the legs. Circling one not too fast. Circling two, circling three. Circling for the likes of shoulders and five and six. Make sure that touches the other leg. Seven and eight relax the shoulders and nine two reverse circling.

One and two and three and four and five. Relax the shoulders. Six and seven and eight. Don't forget the other leg and nine and 10 lifting the left leg lifted and circle the leg. One and two, like two shoulders and three and four and five and six, seven, eight, nine, 10 and reverse and squeeze. One and two. Lengthen both legs all the way out through e, relaxing the shoulders and four and five and six and seven and eight and nine and 10. Good. Relaxed down a second. You lift your right leg up, keep it turned out. Doing the leg all the way across the left.

The hips remain where they are. Bring the leg back to the starting position and then low it down. Same late. It lifts up, it cuts across twice. This time and gently down. You're going to go up to 10 back down to one. When you bring the leg across, make sure that you work from the hamstring and relax, Jesse. Okay, it's going to be kind of fast. Alright, so gently lift the right leg up, bring it across, take it out, bring it down, lift it up, bring it across, across and down. Lift it up and three times this time and down and four, two, three, four and down. Lifted up and one, two, three, four, five, and down the lift, six. One, two, three, four, five, six. And down. Lift, seven. One, two, three, four, five, six, seven. And down. Lift, eight. One, two, three, four, five, six, seven, eight.

And down. Lift. One, two, three, four, five, six, seven, eight, nine. Down. Lift, halfway. Point one, two, three, four, five, six, seven, eight, nine, 10. Now you're gonna do nine lift up, and one, two, three, four, five, six, seven, eight, nine. Down. Lift, eight. One, two, three, four, five, six, seven, eight. Down, seven. Lift. One, two, three, four, five, six, seven. Down. Six. One, two, three, four, five, six. Down. Lift, five, two, three, four, five, four. One, two, three, four, three. One, two, three, two, one, two, one other leg lift.

Bring it across. Take it out. Bring it down. Up across a cross and down. Up. One, two, three. And down. Up. One, two, three, four. And down. Up. One, two, three, four, five. And down. Up. One, two, three, four, five, six. And down. Up. One, two, three, four, five, six, seven. Down, up. One, two, three, four, five, six, seven, eight, down, up. One, two, three, four, five, six, seven, eight, nine, down, up. One, two, three, four, five, six, seven, eight, nine, 10. Down. Lift, nine, nine, eight, seven, six, five, four, three, two, one. Down, up. One, two, three, four, five, six, seven, eight. Keep the hips even up. Seven, two, three, four, five, six, seven, six, two, three, four, five, six, five. One, two, three, four, five, up. Four. One, two, three, four. Lift. One, two, three, one, two, one. And relax. Okay. Place your hands back behind your hips. Interlace your fingers for me.

Push their head and shoulders forward and up as you reach your hands back towards your toes. Draw the abdominal wall in. Stay there. Take a deep inhalation and exhale as you relax all the way down. Stretching and again, take a deep breath in. Exhale as you lift the chest. Lengthen back, back, back, back, back, back, back. Stay there. Lift your legs up externally. Rotate your legs and beat your legs in and out.

Fast at 50 times. One, two, three, four, five, six, seven, eight, nine, 10, two, faster, faster. With the legs faster. Drop your leg down. Less. Just lower, faster, faster, faster, faster, faster, faster, faster. Pick the chest up. Pick the chest up, pick the chest up gently let go of your hands, but keep them over the cheeks of your bum. Keep them back. 50 Times. One, two, three, four, five, six, seven, eight, nine, 10 faster with legs. Three, two, three, four, five, six, seven, eight, nine, 10 faster, faster, faster. Thank you. Now gently take your arms to the t position and hold them there. One, two, three, four, five, six, seven, eight, nine, 10, passed over the arms faster with the legs have gone energy through the fingers, that energy through the fingers, energy through the thing. As pastor with a late foster foster, that's about as support, support pastor, take the arms over the head. Stay their shoulder blades down, beat the back of the legs, inner thighs, all of those muscles that you just felt working. Beat them. Beat them. Be them faster, faster, faster as parser and relax.

Kneeling down. Okay. Just lean back for me and you're back on your knees and gently dropped back and stretch your lower back out. Okay. Big Stretch. Sure. Okay. Yeah, just stretch it out. Okay. You're going to be kneeling for me. Your knees are directly underneath your hips and your arms are straight out in front of your shoulders. In this position, makes sure that you can't see your heels, who midline. You don't want to be able to see your heels.

You want to keep your heels directly in line within these. Don't swing it in. All right, arms are straight out for me. Shoulder blades down stomach is in. Lift up through the thighs. Pull your stomach in. Gently exhale back. You go in the hinge. Stay there. Breathe in and breathe out. Breathe in.

Squeeze the back of your leg because that's what's going to push you forward and gently come forward and again, lift up, squeeze the back of the leg, exhale back. You go all the way back. Stay there, squeeze everything tight. Breathe in, open up in the chest and gently come back to center. One more time. Take a deep breath in and exhale back. You go stay there, open the arms out to the t and bring them back to center. And again, open them out. Drop the shoulder blades down in the back and bring them forward. And again, one more time, all the way out.

Bring the arms forward and gently come forward. Good. Laying down on your belly is again, your hands are out to your sides. You want to imagine that you're going to try to drag yourself along the table so your scalpel is going to retract back. Okay, your legs are relaxed. I don't care how they are. I'm interested in this area up in here, right? So fingertips are out. Take a deep breath in. Exhale, retract the scapulas back. As you pull yourself forward, keeping your bottom rib on the table and gently relax down.

Take a deep breath in. Again, gently retract the scapulas back to the spine. As you drag your arms back, lengthening down and gently back to center. And again, pull the shoulder blades back and length and down they come. Pull them all the way back to all the abdominal wall in tight and gently come down. One more time. Gently retract them back. Pull them all the way back for me. Stay there. Lengthen your right arm away and lift your right arm and your left leg off the table. Stay there for the swimming and here we go. Chasing change.

Change faster, faster, faster. Now for me, get your legs together, streamline it and get your arms up. Next to you is I want you to rub your ears off with your arms. Come on faster with the arms. It looks faster, faster, faster, faster, faster. Breathe through those legs. Work through your hamstrings, not your heels, your hamstrings faster with the arms at faster, faster, faster, faster, faster, faster, faster, faster. I don't hear you breathing now I hear your breathing and relax. Good.

Okay. Sitting up. Okay. Your hands are directly underneath your shoulders like so. You're going to stretch one leg back and you're going to go into a plank position, toes or back, squeezing your legs together, squeeze the back of the legs in a thighs and streamline it. Now. If you can't go down on your wrists like so come, oh, can you drop your elbows down for me? Good. But I want your palms up to the ceiling so you recruit down through here.

All right, you turn your palms down. You can use your forearm. I don't want that. You're going to squeeze the back of the legs. Tight. Back is nice and flat. Squeeze everything and stay there. Breathing in and breathing out. Flat through here. Breathing in, keep the weight back into the hills and breathe out.

I want to hear your breath. Breathe in and breathe out and squeeze the legs together. Breathing in and breathe out. Squeeze everything tight and again, breathe in and breathe out. Two more. Breathe in and through that. Squeeze the back of the legs in a thighs. Breathe in and breathe out and relax. Good.

You are going to be on your side, palm to the ceiling on your elbow facing that way for me. Okay. In this position that also flex the feet. Pull them back one straight flat line, shoulder blades or back side plank. Palm to the ceiling again so you can recruit up into the shoulders. Keep the hand down. Keep the focus front. You want to think of the underneath side lifting up and you are on the outside blade of that right's right foot. Okay, all the left say they're breathing in and breathe out.

Put your stomach into support your lower back. Good. Breathe in and breathe out your little high male three then and breathe out. Shoulder blades are down. Breathing in and breathing out. Breathing in and breathing out. Keep energy through the fingers so the back of the hand is down.

Inhale and exhale. Squeeze the back and the inner thigh. One more time and gently relax. Other side. Good. Let's keep your face in front of me. Good. Elbows down, palm to the ceiling. Squeeze the back of the legs and a lay up. Shoulders down. Stomach is in. Squeeze everything tight. Shoulder blades are back. Good. Stack your shoulders, one on top of the other hips, one on top of the other.

Breathing in and breathing out. Squeeze the back of the legs. Breathing in and breathe out. Good. Breathe in and breathe out. Keep the palm to the ceiling. Breathing in and breathing out. Think of energy out through the crown of the head, out through the fields and lifting up through the lateral side of the body.

Good. Stay there. Breathing in and breathing out. Good. Two more. Breathe in and breathing out. Breathe in and breathing out. Last time. Breathe in and breathe out. Good. Sitting down for me. Your knees are bent, your heels are in line with your hips like so. Your arches are lifted and you're going to hold your hands here and here you posteriorly tilt your pelvis and roll your spine slowly down until your arms go all the way to straight. Roll the spine slowly up.

Pull with your hands, lift your chest up, drop your shoulders down and lift your sternum up to the ceiling, up and over. An imaginary bar that is right here where the bra strap is. Bring the head and shoulders forward and then gently roll the spinal column all the way down and gently curling all the way up. Imagine that somebody places their hand on the base of your shoulder blades opens up to the sternum. Don't let your knees open and bring them to center and roll the spine down till the arms are all the way straight. Hold on your knees.

This time you curl all the way up. Let go of your knees. Open your arms out and do exactly the same thing with the chest. Lift up and over, up and over. Lift the sternum and gently come back to center. Hands. Go into the knees and roll the spine down. Try not to give me any quasi modo shoulders.

Make sure that the shoulders are even okay. Gently come all the way up. Lift the chest up, open the arms out, push down with the arms. Don't let your knees open. Hold your stomach in. Lift your sternum up and gently hold onto the knees and roll all the way down. Good. One more time. Gently come all the way up. Draw the abdominals in.

Shoulder blades are down, knit those ribs together. Squeeze the legs nice and tight. Lift the chest up, stay there and gently come back to center. Pull your knees into wards. You, I don't care how you hold the legs for rolling the ball. Okay. The most important part is that how the thigh stays in relationship to the sternum. So if you want to hold your legs like so, I don't mind or close them up. It's entirely up to you. But the most important thing is that the distance from the knee to the armpit does not move. Okay? Take a deep inhalation layers and gently exhale back.

You go and come forward and stay there, but you go and up. I'd have to say that looks pretty good. And again, rolling back and up. Good. One more time and back. Very nice indeed. Stay there. Extend your fingers out from your shoulders and same thing. Nothing changes between the thigh and the chest and up. Stay there, balance and back and I'll stay there one more time. Back and up.

Good. Stay there. Open your arms out to the sides. Keep the chest rounded and roll the spine bike and up and roll back and up. One more time. Rolling back and [inaudible] arms go up over the head for the challenge and slowly rolling all the way back and up. And again, back and up. One more time. Back and upstate that extend the legs out for the open rocker. Sames three series with the arms holding on.

Hold your belly in and gently rolling back and up to balance. Draw the belly in. Draw the belly in and roll back and up. Stay there. Go One more time just to in each position rolling back and ups did that. Let go of the legs and slowly rolling down. Arms in front and up. Stay there one and again, back and up. Lock and load. Good. One more time. Back and up. Good. Open the arms out to the sides, around the back. Gently back you go and up and stay there and rolling back and up and stay there. Keep that back rounded for me. One more time. Rolling back and up.

Stay there. Arms are up over the head and gently rolling back. Nice and calm. And up. Now draw the belly and keep it rounded. Good. I'm back down and up and again. Down. Okay, and up. Stay there.

Close the legs together and lower the legs down and extend down. Stretch over the leg. Stretch all the way out for me. All right, you're going down into your plank like position again for me, hands are directly underneath the shoulders or the elbows are bent. You remember the leg work that we did where you lifted it up? You brought it across, you brought it down and you came up the same thing just up to five.

So you lift the right leg up, bring it across, take it out, bring it down. Same leg, lift up, across, across, and down. Up. One, two, three. Down, up. One, two, three, four and again, up. One, two, three, four, five, down and one, two, three, four and up. One, two, three and up. One, two. Drop your pelvis one and relax. You realize it's fast. So the movement can't be large, very tight on the inner thigh, left leg.

Here we go. Lift up, across, out and down. Up One, two, down. Up. One, two, three, down, up. One, two, three, four, down, up. One, two, three, four, five, down, up. One, two, three, four, and up. One, two, three. Stabilize the hips. Up. One, two, up and relax. Good Chin is stretched down. Stretch your lower back out for me.

Good. Okay, sidekick. But you're going to be on your elbow. Elbow is down facing the front for me, okay. On your left elbow or right, it doesn't matter which. Okay, gently up we come. Draw the belly in. Nice and tight. Hand is down. Hold the stomach in. Okay, so the sideline kicks here is okay. You're in a long flat plate light position.

You cannot make it large. You have to contain it in the center. You gently bring the right leg forward, flex in the foot. One, two little kick, bring it back. Point the toe one to take it back, one to take it back. Point two, premier Ford flex to bring it back to bring it forward to bring it back. Two, two, more. Forward two and back. Last set one to take it back. Stay there. Gently point the toe for the hot potato. Touch it down. Bring it forward.

Bring it back, bring it forward. Bring it back, bring it forward. Bring it back, bring it forward. Bring it back, bring it forward. Bring it back, bring it forward. Bring it back, bring it forward. Bring it back, bring it forward. Good. Other side. Let's go. Yes. Now we're getting warmed up. Okay. Elbows down. Legs are out. I like potatoes. Yeah, I'm English. Okay. Palms to the ceiling. Gently squeeze the legs together. Lifting all the way up, shoulder blades down. Stomach is in. Stack those hips. Good. Gently bring the foot forward. Flex it small. Kick forward. Point the toe. Take it back. Bring it forward.

One to take it back to bring it forward, to take it back to last time. Forward to take it back to one more. One to take it back. Stay there. Hot Potato back. Forward, back, forward, back, forward, back, forward, back, forward. One more. Back forward. Last time. Back forward and relax. Good. Sitting down for me. Okay, you're going to be on your side. Okay. For the Mermaid. Lift this left arm all the way up. So you're sitting on your left side.

Now for me, I like the energy thrown this way. Okay, so there's a small pulse. Then this elbow, I like you to bring it in right at the side. Put your elbow down for me. Go over. Okay, bring, get down into here. As you can see, we haven't rehearsed this stretch forward. And then gently lift the arm up as you throw it over. Small stretch one, two. Then the elbow cuts in right in next to the size to get a big stretch on here. Okay, here we go. And stretch up and over. One, two, three, all the way down. Stretch and again, up and over with the left arm. One, two, doing it in a stretch, the right arm, reach, reach, and again, one to take it over. Stretch again. Last time.

One to bring your heart into the side. Stay there and other side. Good. So we really want the energy to throw out on the side, so it's a rural lateral stretch there. Okay. Made sure the hips are nice and easy. A little, little bit. Even to start with, lift your arms up and gently stretch out over and one to bring it down and reach that left arm away. And again, up and over reach. Stretch it one to bring it in and stretch again. Stretch it, one to bring it back all the way in, down in, in good and again and one to bring it all the way back and in and the last time, one to bring it in and stretch it all the way down.

[inaudible] stretch and relax. Good. Okay. Laying down on your back for me. I figured out two more exercises. Okay. Gently bring the right leg up in the knee in for the leg circles. Extend the leg all the way up. Hold the abdominal wall in tight. Bring the leg across. When you do, make sure for me that this hip doesn't come off.

I think you've heard that before when you'll over and swinging around and up. One and again across. Keep it Powell out too. And again, three, just five each way and four and five and reverse and one and two. Keep it parallel and three and four and five. Good been than the extend it down all the way. Bend the left knee in, extend the up, bring it across and one bring it up and across. Two and three and four and five and reverse and one and two and three and four and five. Good.

Bend both knees in and gently just let them stretch. Pull your knees all the way in for me. Okay. Just stretch your lower back. Good. Okay. Sitting up for me. Squeeze your knees together, Bolt them up. Extend your fingers up for me at 45 degrees for this.

Your hands never get lower to your knees. They stay on separate tracks. You posteriorly tilt and roll your spinal column slowly down, going as low as you can, knowing that when you come up you only come up two inches and gently roll down and again, gently up and again and up and down and up and down and up. We've got potential client now, right and again, up and down. Lift your arms up, up and down. Two more. Up and down. One more time. Up and relax. Now this time, okay, you're going to keep your knees together. Extend your right leg out. All right. Just five with the right leg out and then five with the left.

So reaching up again and leg goes up and roll back and gently up one and two and three. Lift your arms up mill and four and five other leg and gently and up. One and two and three and four and five. And relax. Ladies, you can chuck them in there. Thank you. Hope you enjoyed it. Thank you. Good. Thank you.