Primal Movement Works

Hello Pilates Anytime. My name is Louise Johns and I'm from Lafayette, California. And these are my friends and colleagues and we're going to have a little fun today with some primal movement works on the mats. Just a little brief introduction, we took the pilates repertoire early childhood development, human development, and social postures, animal movements, put them in a system: it's a great workout. So let's get started.

Let's start on our mats with our mats out in front of us and first of all let's just lower and raise ourselves from the ground. So one of the first things we might like to do is put our hands on the ground, knees come to the ground and tuck your toes and sit on your heels. Very nice, hands go back down, tuck the toes, heels go back to the ground and stand up and let's just do those a few more times. Using your hands, working through the feet and just getting a sense of how does that feel? Can I get down to the ground easily or not?

Moving through the hips, the knees, the feet, and the ankles. Let's just do one more time like that. Easy movement. And then let's walk to the top of your mat so everybody can walk to the middle and we're going to do a nice classical way to sit on the ground. So we're going to bring our arms up, we'll take one foot behind the other.

I'm gonna make sure I don't fall off this mat that I have and then we're going to put bums on seats. We're gonna go straight down toward our seat and then immediately grab the top of your legs and let's just roll on the back. And there's literally no rules. We're using the ground as a giant roller just to release the fissure in our back and kind of reset the nervous system rolling and rocking is a really nice way to reset the nervous system. The next time you come down onto your mat grab your fee and see if you can try that happy baby pose and so he you can grab the outside of your feet maybe the back of your knees if that's more suitable and just kind of get the sense of how your back feels against the ground and allow it to gently spread across your mat.

And then if it feels good to you, then start to doing a little bit of rocking back and forth allowing the back to completely spread across the mat back and forth. And then come to the center, bring the soles of your feet together and allow your knees to be out nice and wide and then let's do a straddle stretch. So reach the leg and it feels really good pressing through the heels and then bring the feet back together. And let's just move back and forth through a straddle stretch and feet together. All the while paying attention to how your head and your pelvis feel against the ground.

Yeah that's right, back and forth and then this time bring the legs all the way together. Allow one leg to go out to the side and you literally can choose. I'm gonna take my left leg out to the side and bring it back and then maybe you might like to take your right leg out to the side and do that a few times. And as we take one leg out to the side and the other you might notice there a little bit of rocking. So as we go to the left we rock to the left as we go to the right we rock to the right.

And you may be able to roll all the way to your side. I'm up here on this mat and I might fall off so I'm gonna keep my rocking from side-to-side a little smaller and then come back to the center. Allow your right leg to go across the ground with your heel pressing away from you and take the same side the right arm over your head and do a single sided happy baby just keeping hold of that left side. Take a nice deep breath inhale and on the exhale bring that right leg back and reunite it with the left and then let's do that left. Left leg goes out and left leg arm over your head and reach heel of the foot from skin at the fingers and then bring that side back and let's do that a few more times.

So inhale right side, exhale reunites. Inhale left side and exhale and two more in and out using the breath as our guide in and out and then this time take both legs out in front of you. Point your toes and take your arms over your head and feel how your back feels in relationship to the ground. The arch of your neck, the lumbar spine, and then perhaps the arches behind the back of the knees and the ankles. Swim the arms around the outside bring your right knee in, your left knee and hug.

Take your right leg out and your left leg out and reach the arms up. Swim the arms around the outside and bring your left knee in and then you're right. That's right. We'll do it again. Right leg out, left leg, inhale, exhale, right knee, left knee, pause.

Now let's have a little head-neck control is our first strength challenge. So nod the chin towards your neck, a little cervical nod and then invite your upper body off the ground into a rolling position. And then let's go back and forth left leg, right leg arch, left leg, right leg small. Right leg, left leg arch. Right leg, left leg small.

Continue choosing the leg if you can keep track of which light comes in. That's great if not just do the movement and maybe some of you might be able to do two legs simultaneously swimming back and forth just like you were in a pool of water again using that breath as a guide. We'll do one more. And release, bring your arms down by your sides, bend your knees feet flat on the ground, feet underneath your knees. So we get ready to bridge the hands spread down.

And this is the first time when we start to use the ground as an anchor so press yourself down into the ground and in a neutral spine and invite your hips up into a bridge. Find your seat, concave your chest a little bit so you're not having too much upper back extension. And then let the hips fall flat down to the ground. And again the breath guides us exhale left inhale float down and exhale. The seat lifts us high and then down.

A nice dynamic stretch for the quadriceps and the hip flexes and down. Two more rising up and down, and rising up and down. Heel to your feet and knees all the way together. And let's allow our left need to drop out to the side. So we've got a knee drop with your right leg still in place invite the right hip and then the left up to the sky and in a high bridge reunite the left with the right and sequentially roll your spine down, upper, middle, lower, and pelvis.

Right knee drops out, lift the hips higher up into the sky bring the right leg back and again sequentially roll down, upper, middle, lower, and pelvis. Let's do it again left, left knee drops. Lift up the hip and pause and notice that maybe your left hip is hanging low with the left knee. Lift the left hip up so it becomes even then unite the knees back and sequentially roll. And again right, last time, right knee press up into that bridge lift the AS, IS of the outside of the right hip bone, bring the right knee back and then roll down one, two, three.

Very nice. Something more familiar: Arms over the head; arch the spine, inhale, and the little trunk curl, exhale. Two opposing postures inhale arching, exhale flexing. Just moving naturally back and forth just like you were for the abdominals series. A little strain there, exhale, yeah, and let's just do three more.

Building a little heat, getting ready for a roll up. And two, one more time a little strength challenge here. Pause, come down just a wee bit right there, inhale the arms to the sky and exhale. A kind of grandioso version of the hundreds. Yep, keeping that cervical nod, that cervical curl, for three, nice, and two and one and pause and rolling all the way down.

Take your right leg toward the sky flex and point the foot, bend the knee, bring it down. And again the left, flex and point and bring it down and just do that a few times side-to-side and see if you can, switching, keeping the pelvis and the lumbar spine in a little bit more of a neutral. Let's do two more together. I'm on my right side and then I'm on my left side and then release. Slide the left leg down on the ground for some legs circles.

Arms down, right leg up to the sky and I'll like you today to really think about anchoring through your left heel. So press your left heel away from you as if you were standing on it. Riley, can you flex left for me please? Thank you. Okay, so right legs it's gonna go all the way over to the left, rotate the spine down towards the other foot and then up and again inhale, exhale pause.

Inhale, down around then stop at the top. Down around there's a wall right there. Down around then stop, last time. Down around and then, okay, be careful if you're near a wall. Let's do in the other direction.

Down around and stop. Inhale, exhale, down around and stop. Two more, down around and stop. Last time, down around, and stop, pause. Flex that right heel.

As we lower it down let's make it as long as we physically can 'til it lies on the ground. Very nice. Left light comes on up. Keep the hips even left to right, anchor yourself down. Left leg going to the right.

Okay, so it goes down around then we stop at the top. Inhale, exhale, pause. Very nice anchoring through your downstairs leg last time. Hold, regroup, reverse down around then stop. Really nice dynamic work for the pelvis, the hip socket right there.

Yeah, last time, pause, flex, and lean forward. All right, place your hands into the small of your back we'll do an assisted roll up. So walk those feet all the way together. First of all, tuck your chin in towards your throat and give me a little cervical curls. So now you looking down towards your feet noticing how your rib cage has slot itself into each front pocket, press the hands into the ground, roll on all the way out.

You think that was pretty nice keep the hands right there and then roll down eyes on the horizon, allow the chin to naturally nod down, sequentially lower down. Very nice, inhale to prepare and then exhale roll up. Head, chest, ribcage, lumbar sitting in neutral, pause, and again rolling down. Let me see you one vertebra at a time reaching through your feet. They're experts.

Hands towards the sky if you can or assist it and then show me your roll up and exhale working through your spine sequentially arriving in a neutral set up at the top. We'll do one more time, one more the same rather, so as we roll resist. Resist we're teaching ourselves to anchor. Let's point the toes and arch the spine, swim around the outside like we did before for the last one. Exhale roll all the way up.

We've seen it all. Now it's time to transition to some tummy time. Take both of your hands on the outside of your left leg, anchor down here, pick your legs up, spin 'em around and lie on your belly. That's my break dancing movement right there. So now here we are on the ground.

How about a little side bend and reach? So take your left arm out to the side, reach it out there and then turn and look over your left shoulder and stretch through that right side. And then when you're ready replace the left hand down and let's do that to the right. Right arm goes out, reach all the way, turn your head, your shoulders, your neck, and then release. We'll do it again.

Inhale to turn, oh it feels so good, and then exhale and inhale and exhale. This time when we reach to the left think about keeping that right leg super long and bring it back. And when we reach the right think about that left leg being super long. Two more times inhale long right leg, yes, and we go to the right long left leg and release, very nice. A little sternum chest lift, little swan prep.

So direct your elbows down towards your feet. Zip yourself up from the front and lift the sternum up nice and high. Pause. Now this time lift your head up in front of you and look out onto the horizon and shake your head no. So we're going to keep the chin connected to the chest as we come on up.

So let's come down again so inhale posterior lateral rib breaths so through the rib cage in the back inhale, rise, and puff up the back as you lift and exhale down. And again the breath is our guide inhale and exhale. And as we keep doing this you get to decide how much downward pressure with the hands you would like. We'll do three inhale and down. Maybe the hands rise, maybe they don't.

Yep, yep, yep. Last time inhale and exhale. Bring the arms underneath your forehead. It's doing a little bit of a thigh stretch. Grab your left leg.

Either grab the top, the ankle or where the foot meets the leg. Place your head buried it on your forearm and then flex the toes down towards the shin. If you can, find in the front of the body, the front of the thighs scooping your belly in and just have a nice stretch right there. Good job and then switch. So again either a foot, ankle, or at the bottom of the shin where the foot and the leg comes together caressing the pelvis into the ground.

We lengthened out through the front of those hips. Nice job, release and now this time take the arms out in front of you. Slide your upper body up off the ground about halfway of your capacity. Big toenails are on the ground and your chest is looking at the horizon just like we did single leg kick. Draw your right heel towards your groin, actually your glute, I guess, and then point the leg and meet it away.

And then the left hand we'll inhale and exhale. Now it's more dynamic that same stretch that we were doing earlier now we're allowing the glute and the hamstring to pull the leg towards us and release. This time take your right hand around the knee then touch your right ankle or grab it, you choose. Take an inhale and find it on the other side. Switch.

Try a little percussive breath as we're doing try to avoid holding your breath. It gets a little strenuous. We'll do about three and two and one. Good job, release. Pillow underneath your head, bend your knees and window wash your shins.

This is really nice on the lower back. All right, come back into that same position, come up a little higher this way and again wedge yourself in just a little swan prep. So let's float the legs from the ground if you can and it doesn't have to be too far and if you find that it bothers your lower back keep the legs down. So we kick the legs for a swan dive and we catch. So it's kind of, "look mom no hands!" Ready? Go! Look mom no hands! Yes, find your back body.

You can bring your hands in close or keep them out in front. Like my friends are doing here. We'll do three, two, one, and release. Nice job. Window Wash.

Pause, a little heat. Let's transition. Slide the arm that's furthest away from me out in front of you and lie on your side facing me for a little side lying. Awesome. All right, so here nose, naval, pubic bone all in a line.

Place the hand down in front, flex the toes towards the shins and invite those legs off the ground then hold for a second. Here we're trying to associate the legs with the torso. Point the legs, toes and reach them far out in front of you. So exhale, flex, and scoop, inhale, point and reach. And then continue this motion allowing your trunk to lift your legs rather than your legs lifting your legs if that makes sense.

Left and then lower. To me it makes really a lot of sense. One more time, and down pause. Take your top arm, the arm that's closest to the sky reach it over your head and lift your rib cage from the sky in a little side bend and then bring the arm back by your side. So one lung breathing inhale into that top rib cage, exhale down.

We'll do three, in and out, and in and out. And last time, in and out and pause bring that hand back in front of us. So here's the trick: lift your legs up off the ground, rather than a big pilates turn out, just take your little toe and anchor yourself so that side of your body is being anchored by the mat and here we'll do a little marching bring that top leg in front and release. It's a little sneaky. Exhale.

So, we're really coming from the core. Again that association trunk, legs we'll do two more. You can hear I'm straining in my voice and then release. Good job. This time bring that same need to the arm pit and release to the armpit.

Little easier out here, one more time. Good job. Now let's join the things together. Take the top arm over your head. Lift the ribs a little bit, bring your elbow towards your knees, touch and release.

And then this time add the baby mermaid, so lift and then release, touch and release. Now some of you may not be able to touch the knee. That's not a big deal. But let's get some heat going here and we'll go for press down and over. Very nice and press and release, and here that breath, last time.

Hold and release, very nice. Bring the hand down in front, bring the knees up towards your belly, push down, sit on up to a mermaid. Are you ready? Spin the legs slide on out other side still facing me. Immediately we get down to the ground, we've got nose, navel, pubic bone invite those legs off the ground flexing the toes to the nose, point and reach.

Flex and lift and reach, continues. It's all gonna happen a lot quicker this side using your upper torso to lift your legs associating the upper torso with the lower. One more time. Up and then down. Good job.

Now take the top on over your head and inhale allow the rib cage to rise and exhale zip it up. Inhale one long breathing and exhale, inhale reach and lower. Last time, inhale and reach, hand down. You remember that little trick get the bottom toe it's not quite a turn now it's just a little hook so marching the knee comes directly to the belly. Exhale, lift, and then release.

Since we've got a little heat already going we're keeping that heat right here without stopping we'll change the orientation. The knee comes outward and let's see if we can bring the toes. We got knee flexion, foot flexion, hip flexion; one more, nice job. Release. Hand comes down, baby mermaid, inhale, lift up, reach head, pelvis, feet exhale, inhale to rise for three and release.

And two and release and last time lift and release, are you ready? The arm goes over the head, elbow comes to the knee. Release, add the mermaid, inhale lift, exhale down, yes. A little heat, we've got six more, we use our breath and release and squeeze the elbow to the knee and the knee to the elbow. I think we've got three more.

Yeah, yeah. Two, last time, and release. Good job. Bring that top hand in front. Slide the knees up, push down, sit on up.

Find the little mermaid. Scoop the hair. So here when we're sitting in our mermaid. The top leg lays over the bottom foot and just for ease, Rachel and Stephanie why don't you switch sides so we're all on the right side. So I've got my left leg on top and I'm holding my left foot.

I'm gonna to reach my right arm to the sky. So here when you lift your hand up don't be afraid to shrug your shoulder, lift your rib, and lengthen through the waist and then release it down again. So inhale, I call this pick me, pick me I have an important question and then release. So put a little tenacity in there, inhale and then exhale. Nice job.

In, little single side stretch. Last time rise it up. Stay there. Relax. Take a little side bend over and then release down to the ground.

Inhale up and exhale. So here we add little sway, a little sway over and then back feels really good. Up and over and then release and pause. This time bring your arms out to the side. Turn your palms up and get a sense of where your fingers are in time and space.

So sense the skin of your fingers as you take the arm over your head you're sensing your peripheral circle all the way over and pause. Keeping your head where it is bring the hand towards the ear, bring that top elbow down towards the left thigh through the center to the right side and then reach it back out again. So we sense the fingers, we reach up, up over, pause. Grab the ear roll around and out. Let's keep going, what are we doing?

We're side bending, we're forward bending and rotating so we're moving that ribcage through all of the ranges and around and pause. Put that right hand on the ground. Bring that left hand slightly behind it, slide your left leg out, lift up, so this is your Christmas card right here. Lift up, hold. Bring the top leg in, left arm, right arm side bend.

Right arm, left leg, left arm and again something like this doesn't have to be perfect. One, two, three, and over, last time. One, two, three, and over. One, two, three pause. So a little swan dive on our side, watch.

Kick the legs back up. Ready? In and out. Good job. Look where we're going.

We'll just do two more. Yep, last time. Pause. Nice job. Bring that left leg in front.

Walk your hands all the way forward. I've got a long way forward. Tuck the head between the arms and take a few deep breaths into the back of your rib cage so inhale in through the back and exhale. Now one more in and exhale. Sit back up again.

Take your right leg, put it in a mermaid on top of your left. Remember when we're sitting in our mermaid the top leg sits naturally on the bottom. Pick me! Hello, pick me! Shoulder, ribcage, waist, and then release. Ready? Pick me, inhale, and then down.

Don't be afraid to lift your shoulders and release. Last time, lift, hold, release your breath, side bend over. Now this time imagine there's a very narrow hallway. Try to keep your head in line with your body and release. Pick me.

Notice it becomes a side bend and that feels so good let's see one more time. Ready? Rise up and then over and release. Bring the arms out by your side. So your left hand is out there.

Close your eyes and just sense the skin of your fingers, where is my body in time and space and reach and draw that circle all the way to the very edge of your sphere of energy all the way over. Keep your head still. Grab your right ear, lower backstretch. Top elbow, top side down to the center, the left leg and reach it out. So you can try maybe closing your eyes, sense the fingers scoop up getting a idea of what your body looks like.

Grab the ear and roll around. You can continue with your eyes closed if you like or open them with me as we go to this side and find that lovely arm lower backstretch. Getting a sense of maybe my arm starts its life in the small of my back. Place your left hand on the ground, your right hand slightly behind and slide your right leg out and then look out to the yonder right out there, right. So you 'member the swan dive?

Are you ready? Ready? Inhale dive kick and exhale, and kick and let's do two more. Lift and back last time, lift and back, right leg crosses over left. Lock the hands forward, fingertips, heels of the hands high, head buried between the hand, arms and take a few deep breaths.

Breathing in inviting the breath in through the back of the body. So here sit on up straight. I'm gonna take my hands to the right hand side. Stephanie and Rachel you're gonna come this way I'm gonna come to all fours. So anyway you end up in all fours so when we're on all fours be mindful to spread your hands out really wide.

The pinky from the thumb and the thumb from the pinky. Shoulders over wrists, knees, underneath the hips, chin towards the chest. So let's just do sternum drops. So allow the sternum to drop towards the ground press the hands into the mat and lift it from the ground. Super straight forward, super easy.

Down sternum which is your chest bone and up, down, not your chin but your chest. Last time, down and up, find the center. Now shrug your shoulders to your ears and tuck 'em away into your side pockets, to your ears and side pockets. Last time ears, side pockets were set. Pause.

Opposite arms to leg you've done it a thousand times. Left leg slides out, right leg reaches, right arm even. So left leg, right arm. Let's do a little self check, right hand comes to the back of your pelvis. See if you can get it horizontal with the ground.

Reach the right arm out there and pause. Put it down. The same, one, two, three left, right, pause. Self check increases your proprioception which is a fancy word for where I am in time and space, and down. We'll go straight there.

Inhale right arm, left leg, exhale. Left arm, right, exhale. Now keep going as we transition soften a little bit left, soften a little bit. And by that I mean bend the elbows and soften your landing. You're like a cat in the grass walking through that high grass.

See where you're going, two more left. One more hold. Now just for fun put that right knee down shift over to your right side and lift your left leg. So now you've shifted the weight laterally. Oh, you didn't see that coming did you?

Put it down, reset, shift to the other side and lift and down, shift and lift. So as we walk we do a little shifting as well as that opposite arm leg which we call contralateral, let's do two more. Now they're getting it, see their motor skills are developing as we speak and release and pause. Tuck all 10 toes, your wrist may bother you a little bit, we'll get to those in a second. Rock back and forth, forward over the hands back over the heels, back and forth.

You choose your pace, you choose how much. Connect that sternum, your chin, your chest, your sternum. Yep. Come to the center. Imagine that you're on the reformer knee floats.

Keep the carriage still remember, float the knees up just a little bit, replace them to the mat. Exhale a credit card from the ground. That's a very big credit card. Put it down, a little bit less. Yeah, yeah, yeah.

Two more, left and down. Last time, left and down. Let's take a little wrist break. So here feet flat, right foot's gonna cross over to the left and you're going to sit on your feet to release the foot interlace the hands and roll the wrists. How's everybody doing?

Yeah. Switch the direction. So we just releasing the bones in the wrist and then if you grew up in my area you will find this very familiar and then we'll go the other way which apparently has a little trouble. And then imagine you've been to the bathroom shake out your hands, switch your legs, shake off the water from washing your hands, interlace the hands. Press your palms away from me, let me see the palms of your hands.

Yep, bring it back. Now allow the palms of your hands to be to the floor, press away to the floor to the floor to the floor, getting a side rest stretch. Yes, their faces tell you how it is and then allow the wrist to go to you. And then shake the water from your hands. Okay where were we?

Quadruped, all fours. Hands nice and wide toes are tucked. All right, so let's scoot to the ends of your mat and let's just do that scooting back. Do not fall off your mat. All right, so here lift your right hand and your left knee just a little bit.

That's it, put it down and switch, and switch. And then let's add some motion. Lift up. Put it down. Lift up.

Put it down. Find that image again of the cat in the grass. It's easy, you're using your toes. You'll get to the end of your mat or the carpet or wherever you're at reset connect armpits chin, right arm, left knee and go back. The trick here is to keep the hand the same distance from the opposite knee.

Imagine you've got my cup of tea resting on your pelvis back there. Eventually the end of the mat will come to you and your pause. Come back to the center. All right back to our knee floats. Knee float lift them up.

Now walk your feet slightly back. Use your legs and shift your body forward. It's not quite a plank because your bum gets really high. And then bend your knees and put your knees back on the ground and maybe walk your hands for just a wee bit. Eyes and chest on the horizon.

Find your legs and transition your body forward over your wrists. Yes and then land on your knees. Belly, legs, go. And back one more time and pause. Now this time rather than pulling on your legs see if you can do it with your trunk muscles so fine your deep abdominals.

Float your knees and move through your core strength really nice and then return. And again do that again for me. Lift and lower and pause. Now let's combination. Ready legs, core.

Core, legs, legs, core. Very reminiscent of jack rabbit. Forward and back, forward and back. Last time forward and back and pause. Now take your right foot and replace it with your right hand.

Yes, put it back. Take your left and replace it with your left and back. Repeat, ready, go post. Look where you're going, up left. Begin to find a little bit of a front hip stretch.

And, yeah, yeah. And last time and pause, put your left hand on your left knee. Good, now lift your bum up from the ground bring your right leg forward and somehow you sit, don't ask me how but you do. Left leg comes out, arms on the horizon we're comboing, we're joining movements together. Let's roll down all the way down and resist me, resist.

Either an assisted roll up or hands towards the sky. Exhale, curl all the way up, chin, chest high. Place your hands on the outside of your right legs on the outside like we did earlier on. Spin, tuck your toes, set your body back towards your heels. Hey we were just here let's do a little turn out.

Heels together, knees apart. Ready we'll go back and forth eight times. Find your legs or core strength. One, two go forward. Knees wide, pelvis wide.

Set your intention eyes on the horizon. Find those armpits for four. Yes, three listen, two last time. Back hold weight, left leg, left hand. Right leg comes forward.

Left leg comes forward. Roll. One, two, three arms over the head arch. Swim the arms around the outside like we did earlier on curl, hands on the left hand side spin. Belly down, tuck your toes.

Now either bum towards the heels or full plank. Oh let's do that again. Come on down. Zip up from your belly, head comes up with the pelvis ready. You can do it.

Go up and down, make Joseph proud. Ready? Go up and down. One more. Up, hold, bend your knees, legs together.

Right hand, right foot, right hand. Left foot forward right foot forward, arms up. Point or flex resist. Arms over, swim, hands on the outside of the left. Spin the legs, plank up, last time bend your knees.

Right foot, right hand, left foot comes forward. Right foot comes forward. Arms up, I'm sweating, and roll down. Three, two, one and release. Pause, break.

Arms up over your head. Roll on up. A little forward bend, very cooling. So let your body go forward over your legs and let your head come down and pause. Put me on pause or we'll just continue, sling the legs around come up onto your knees and let's face me high kneeling.

Here we are on our final piece of the journey. High kneeling just like in the pilates mat repertoire. Some of it will seems similar. Take the arms out, knees a little wide. First of all let's do spine translations.

So reach your spine your hand out to the right hand side and then do that to the left. And now this for when you reach to the right hesitate and get a sense that your spine is like a staircase and your head is the landing and you'd be standing on that landing which is horizontal to the ground and then a return and then find in a staircase. Visualize, see your stairs and back. Nice job. Switch over.

Now this time anchored down with that left knee and up and over, anchor down with that right so we learn to anchor to move. Let's change into a side bend. Pick me, left arm, over side bend. Not to be confused with the translation and release. Right arm, pick me, and over.

Choose a breath that suits you like an inhale left arm exhale over. And back, inhale, right arm over, and back. Let's transition bring the arms by your side. Bring your legs a little closer together. See if you can shift your weight onto your right knee.

Notice how your head is now over your knee. Some of you will be able to do, I call it surfing the one legged whirl and down. And again we're standing on our left side, so we shift, we elongate and maybe we lift. Very nice. You might try that a few more times or bring your arms out to the side.

It's like a secret journey we're going on. We translate, we single leg balance, we side bend, and we hopefully catch ourselves in of something like this. Toes towards your nose just like we did earlier on. Bend the downstairs leg, press down, surf, catch. Very nice.

So pick me, side bend, translate, side leg balance, hold it. Find something like this, bend the downstairs arm, press, hesitate, down. For those people that like to stand up paddleboard, pretty good. Put it all together. One, two, three over.

Now do me a favor put the top leg down, bring your top hand and touch your bottom hip and press the hip forward. Our intention is to let this hip go forward, now stick it back, take it away from me, bring it to me. Take it away from me. Bring it to me. Top on to the sky.

Top on over your head. Lift the rib cage up then the top arm comes towards the top leg and you float it from the ground. Inhale and exhale. In, out, one more in, out. In and stay there.

Watch me exhale elbow to the knee, touch and go, sit the hips back, stretch. Your hips come forward, hips go back, hips come forward. We've already done this. So now you know what you're doing. And again it's eight.

Same side, so ipsilateral side bending. A little hip hinging. Yeah we're halfway I do believe. Let's go forward. Feeling a little heat.

Keep it going. Find your deep core. Last time. Find some sort of awesome shape. Bend the downstairs arm, a little surfing up.

We don't get to stop. We go over to the other side and we pause. Arm over the head, toe to the ground. Ipsilateral side bending, first of all and if you found that the other side was too strenuous maybe you stay here. Otherwise arm over the head.

We call it TNG, not gin and tonic. Touch and go elbow to the knee and we reach. We did it 10 in total, so now here's eight. You can really arch. You can let your ribs go, sit your hips back, control your head.

I think that's halfway. Physically touch, squeeze for three, for two, one more. Make an awesome shape. Smile, bend, lift release. Sit.

Shake. Arms out. Shoulder mobility. One hand, let's do left hand to the top of your head. Right hand for ladies on your bra straps, dudes in between your shoulder blades or something like that.

Out, do it again. Yep. Out. Switch maybe the hand slides behind your head as long as you can be faithful to keeping your head in the same position. Here we're working on a little shoulder mobility.

We could do this earlier on we're just doing it here to catch your breath. Couple more, internal and external rotation of the upper arm. Breath is restored, arms by our side. High kneeling. Lasted a little bit, let's do some cat stretching.

Arms over your head take a big back body breath. Exhale, curl, chin chest, ribcage, hands land wide. Pause. Shift your body forward and extend your spine, so palms are flat. Start with your pelvis, draw the sit bones together.

Rise up onto your fingertips, hesitate, arms over your head. Just one more. Round, hands flat, and wide. Start with the pelvis, let it broaden. Lifting the chin to the throat, pelvis narrows.

Rise on up, arms up, and release. Now come a little further forward on your mat and you ladies may want to face one another, so get a lot of space about around you. Just in case you go down which hopefully you don't. Hands on the ground, tuck your toes. Remember how we started class?

So here I'm tucking all my toes. We started class by standing and sitting. So from here come back into a high heeled squat. Heels are from the ground. Reach forward, release the knees and again a high heel squat and release.

So our intention is we rock back and forth here is to graduate to standing 'cause we're moving through human development so ultimately we're standing. Next time hold it. If you can bring your hands to your knees, eyes on to the horizon. If you need to grab something to balance now is a good time to go and find the sofa or your friend or the reformer. Pause and see if you can bring your arms out in front.

I'm just checking I don't not fall over and if you can put your heels on the ground. Now some of you might have to fold up your mat and put your heels on the ground. Notice how your head has come forward and your pelvis scooted underneath you and to transition your weight notice what you do. You lift your chest. You arch your spine and you lift on upright.

That was pretty good. Shift your weight back. Maybe you got that rolled up mat, maybe you gotta run and put your stilettos on and then you gonna come on back. Try that a few more times rolling back and rolling forward. One more time.

Now ultimately you get to choose, do I put my heels flat or do I stay in high heels? Choose your perfect position. We're rising to standing find your belly breath and stand up. Pause. We're not down.

Go back down. Find your belly breath and rise, and go back down. Now this time use your locomotives, your legs and just straighten out your legs. Go boop and down. Don't look.

Go boop. Okay let's not do that again. So let's go deep core activation, lift on up, allow the hips to come forward then the knees then the ankles down. It's footwork on the reformer, right? And we push away and we return and we press hips, knees, ankles, and down.

Two more, press and down. Last time, press, release. Shake out your legs. Face me. So we have come full circle.

We've arrived back on our two standing feet. Let's just check in for a second. So bring your arms biocide and then close your eyes and then check in with your breath. Taking a few breaths and feeling how the energy that you've cultivated inside your body is vibrating and then maybe you'll notice that there's a gentle sway to your posture. Maybe you'll notice that your fingers are twitching.

That's postural sway postural sways a nice way for us to absorb and produce forces. So the more we move the more postural sway we have. Woop woop. Anyway that's postural sway. So here's postural sway.

Feels really good, so the more we move the more we sway, the better our bodies feel. Taking a second with our last breath together reach your arms up over your head, spread your fingers. Bring your hands towards your chest not your chin. Be thankful, grateful, thanks Pilates Anytime.