Slow and Intense Mat

Lying on your back case. Let's start. Yeah. So flat on your backs this morning. Legs all the way down long and yeah, just so you weed haven't started like this for a long time. Um, yes. Arms out by your sides, legs relaxed actually. And I'm just going to let you, you know, let gravity go to work for a moment and just start some regular breathing.

You don't have to go into rule to you know, big, uh, anything. I'm just going to check also a few factors like the ceiling fans and maybe just give us one for a little air. I can always change it if needed. So what I do want you to send some kind of tap into is how your spine is on the floor or what part of your spine is on the floor. I'm, most of us are going to feel the upper back portion of the spine and behind the shoulder blades. Yup. You can put your arms out to the side if that feels better. Um, most of you, you know, or many of you may not feel your lumbar portion of your spine touching the mat right now. Don't force it. Maybe throughout this breathing it might get a little closer, but it's gonna even out your legs. Um, but right now I'm just kind of letting you check in and I do want us to focus so on the abdominal muscles, so from your pubic bone up to the base of your rib cage, that whole panel of muscles on deep layers, we've got four of them in there. I won't break that down, but if you just think about that space from your pubic bone to your ribs and bring it in, bring it to you, bring it to your spine and let the, let's do that on an exhale breath. So filling up your lungs when you inhale and really feeling the contraction or the compression of the front to the back.

And you can do that without tightening your legs. You can do that without tightening your jaw. You can do that without tightening your toes. Take a nice breath in and your exhale contract in the abdominals. The intention is to get your spine closer to your body, more in contact with the mat, generate some heat.

Ah, good. So as you're taking the inhalation, also I want you to focus too on the, on the filling up of the lungs, you know, not the belly and you guys are doing a good job of that. And the, the lungs of course being in the ribs or behind the rib cage. So allowing your ribs to have some movement when you breathe in and they'll some movement as you breathe out, of course they're going to contract and get a little narrower. You've got these muscles in the ribs that then start to participate on your breathe out and you're breathing. That's a good way to even think about it as opening some space through your body, breathing in some space, letting some things open and have more room.

Just a couple more and then we'll start moving into some articulation of the spine. Ah, one more breath in together. And then on this exhale, oh, when everyone just through just brain bend your knees, drag your heels in towards your sits bones or step them in. If you're mad as sticky and aligning your sit your heels in front of your sits bones. And let's take our arms. Just open palms face up this morning and uh, put some space between your feet and your knees. You've got about two to three inches. Okay, so with that same qualitative breathing, we're going to take that breath in first, filling up the lungs and the exhale engage in the abdominals so much that the pelvis tilt back and continue to peel off of your spine, bone by bone. And if you're not feeling ready to go all the way up to your shoulder blades, you can stop halfway up. I'm, in fact, I'm going to stop myself just halfway up.

I'm at the base of my bra line, basically holding there on the inhale and then the exhale to roll that spine back down, lengthening as well as imprinting or touching the mat. All right. Again, Nice. Full breath in at the bottom and the exhale, feeling the sits bones, close curl. I'm going to do the same thing for my body this morning. I'm just going to go halfway up. Feel like I can get my lumbar little more stretched and curved. Inhale here.

Exhale and deepen the contraction of your abdominals to roll back down and feel as though you're not quite done when your tailbone gets there. You still can stretch your pelvis more out towards your heels. Again, breathe in and exhale contracts. You've rigging that strength into your center feely. You can use your legs a little bit if you want to go tiny bit higher if you weren't going up that high before. Trying not to lose the quality of the contraction rotation of your pelvis.

All right, breathing in here. Exhale coming down. Uh, two more times now. Inhale as we're in level or neutral pelvis and exhale as we curl. Dressing your spine against your mat to peel away from it. Nice lift opening in through the hip joints. Inhale out the top.

Exhale as we roll down and ask you to think about your inner thighs and the the work and relationship of them towards each other. They're not touching, but they are connected toward each other. Mid Line. One more time. Breathing in at the bottom. Exhale, contract and curl, feeling those sits. Bones closing. All right, we're good. You stay on those shoulder blades or where you are on your back and move our arms a little bit. So I want to have both arms come up on the inhale toward the ceiling. Exhale as you reach them back toward your ears, but not all the way to the floor. And then just inhale to the ceiling.

Exhale, going back again, probably do about five of those. Inhale to the ceiling. So as you're moving your arms, feel your shoulder blades very steady on the mat. Inhale, arms to ceiling. Exhale and roll the arms back. And again, inhale, arms up and exhale, arms back. Now I'm gonna have us keep our arms reaching back.

Hold there again on your inhalation. Now rolling down on the exhale, reaching that spine all the way long while your arms are back. Stretch. Yes. And hamstrings kind of switched on. All right. And then from here guys, bring your ankles and knees together. Open your arms to a tee position without letting them touch the floor so they're hovered above the mat so that you feel the work in your shoulder. Stabilizers are your lats as well as your abdominals. Okay, good. And let's take our uh, knees going to the right.

So as you tilt your knees to the right, you are going to lift your left hip off the mat as well as your left foot. And your feet are stepped side by side. And ultimately we're still also trying to keep the knees touching and knees level. Okay. And now feeling the work in your obliques cause we could be here passively. We want to be here, actively. Really feel the abdominal muscles kind of ringing.

All right, inhale here. Exhale as you can tract even deeper to come back to center. We'll just do one over to the other side to check in kind of slowly and then we'll move a little more fluidly. So as you're going to the left, I'm going to reach that right hip to thigh, thigh to knee. If you need to peek and look that your knees are on the same level, that's fine. You still have an open chest and nice long reach with your right arm, your inhale and then the exhale. We're coming back. All right, let's go six more times a little more fluidly.

Inhale as we rotate to the right without losing that energy in the ABS. Exhale, come back to center level pelvis. Inhale as you switch to the left and exhale as you come back to center. Inhale to the right and exhale. So upper body stationary, you're still in the rotation from the spine and lower back somewhat were kind of dividing the upper body from the lower body or lower from upper and exhale, coming back to center and we'll go one more over to our left side and then as you exhale, come right back into center and then just holding there. I'm going to have a stout, take our arms to the ceiling. Again, palms facing each other and feel your shoulder blades very heavy. On the Mat.

Ribs are anchored and then palms are facing each other shoulder with the part. So let's take a breath right now. Use Your exhale without popping your belly out. You're lifting both legs to a tabletop position. I'm going to have us go into some leg exchanges or toe taps.

Just hold your upper body still and we reach the right leg. I'm going to have this exhale so we have a exhale left side and you're inhaling as they're moving in. Exhaled tap [inaudible] so you can think about this. The angle in your knee doesn't change so that that stays 90 degrees of a bend. W what joins you're moving from is your hip and tap. There we go. And again, exhale.

[inaudible] keep going guys. Let's open our arms a little bit more toward, not quite a tee, but just a little more open. Exhale and exhale. Four more and one, two, three, and four. Bring both legs back up to tabletop and then extend your arms long by your sides. Palms face down. Reach your arms, past your hips and open up your chest. Take a breath. Let's go into a chest lift position, tucking the chin slightly in, reaching your spine forward into a curve, long arms, and then a little more chin down. Barbara, here we go. For our hundred we're going to start in two pumps, three, four slowly extend to the ceiling n one to whatever you can do. Keeping that chest ups.

You've got to work from your core, your belly. All right, legs down a few inches and continuing to bend, pulling that sternum in. Very nice. Two more inches down. Three, four. We've only got one more layer going down a few more inches. One, two, three, four and last breath cycle. Now just bring the knees in. Keep your arms reaching and lower your head, neck and chest. All right, now hands on the front of the knees or the tops of the knees. I'm going to have this come right up to a chest lift position. Here we go.

Exhale, double leg stretch, so glue your spine in place, right? That's fine. It's not going to do anything. It's going to stay right there. Your legs extend to 45 your arms come to frame the ears. That's all. As we inhale, exhale, the arms circle open around and touch the knees for more spine does not shift its weight if possible. You're not balancing on the back of the shoulder blades.

You're up on the very bottom. Tips of them. There we go. One more time, and inhale. Stretch your body long. Exhale, curl in. Leave the legs there, but during your head, head back down. I know. Place your feet down. All right, level your pelvis. Let's go with hands behind her head. We're going to take a little variation of some other ab work.

Take a breath here and we curl up. I just want you to curl into a chest lift. All right, take another breath. Now rotating the trunk on the exhale. Let's go to the left first so you've got to curl up and then rotate to your left. I'm not letting my right elbow guide me. It's not an elbow movement at all. It's a rotation of the spine and chest. Think of your chest pointing off to that left side. Okay. Inhale.

As you come back to facing your thighs. Exhale as you go to your right so you haven't moved that elbow. It's your spine. If we could really just unpeel ourselves and look at what the spine is doing. Inhale, center. Exhale, we turn it.

It's a spiral going to the side. Inhale, center, exhale and aromatase. Four more. And Are we coming up as high as we can off the tips of the shoulder blades? I'd like the answer to be yes. Inhale, center takes work to get up there. Exhale and center. We've got one more now. Each side elite. Go for it. Come out of your comfort level guys. Curl, twist, inhale, center. I'm feeling fatigued. Exhale, turn to the right and center and then coming back down.

Burning, burning, burning babies. Okay, well let's keep the hands back there. Actually, one more thing. Breathing in, curling up. All right, because we've done a pretty extensive amount for the top, wouldn't you think? Kind of the top stuff here and the size. Let's work a little bit of low abdomen. So I'm going to have you curl up. You can keep your hands here or put your hands around the back of the size.

This is where I usually take you and we're going to walk the hands up, but if you're feeling your neck, yeah, just keep your hands back behind your head. All right. Now as you've come up higher here, I do want you to tilt that pelvis. Think of it as tilting it back so your pubic bone higher than your hip bones. We know this pattern, so our upper body sting right as it is. Let's inhale and try to level pelvis, so you've got to reach and stretch your pelvis flat.

Takes a lot of deep abs, but it's also your spine, some spine muscle going on, and then exhale, come back to a tilt. Inhale as you stretch to a level pelvis. That's right, and exhale as you curl. Inhale, stretch and exhale as we curl two more times. Use those lats, flare them out. It might help you get up higher. [inaudible] last one, inhale, exhale, and then let's just soften everything. Come back down and rest. Very nice. Give your knees a hug. You can put your hands behind your thighs, roll yourself up, and let's take a look at the rolling like a ball.

So move your hips. I know. Well you know what? Let's, let's change it just a little bit. We did it last week. It's kind of a version maybe of an open leg rocker. So if you start this way, hands behind your knees. My legs are separated, elbows are out, and then let the pelvis instead of being upright with a flat back. But that's something else. Let yourself find a curve. It might feel as though you're going to fall backward, which in a moment we're going to, and then change your focus with your eyes everybody. And just look down for me. I'm going to just take a peek at you guys. All right, so find the stillness and control in that flection position.

All right, so what, to create something that makes a rolling action you get to pull into yourself and that pulling in might allow you just to roll. Go ahead and try. The breathing is going to help [inaudible] that's right. The inhale as you pull in and Hylo eight in the late right? I think the image last week I gave you was uh, your, the legs on the rocking chair that rocks back and forth. You're the two legs. Here we go, pulling in so much that it causes a roll response. Few more times, easy in the neck.

One more inhale to roll you back. Exhale, come all the way up and then just place your feet down for a moment. Change your hand position to the front of your shins. And then as your hands are at the front of your shins, pull yourself now more to a vertical spine. And I want you to kind of squeeze your glutes a little bit and play with something for me. Go forward on your sitz bones. All right, just notice and then shift almost to the back edges of the sits bones, but not leaning back. And I'll check to see if you're not leaning back. Want you to find right in the right over the centers where back of your sits bones. Okay. And then hopefully that feels at home. Feels easy, feels relatively kind of comfortable. And then just reach your arms for ring.

We're going to go into a spine twist like this, which is very odd cause your hips may start to hitch a little bit. So take a good breath. We're in our center. You're going to turn to your left on an exhale. Try to keep your right arm reaching out over your right leg. Turn your torso, turn your sternum, turn your chest, feel your back muscles, also assisting you there.

And then coming back to your front on an inhale. So going to your right, you can look out, see the space you. If some of you like the feeling, which is completely fine with me today, if you want to look at that hand, just be a little mindful that you're next. Not Turning too much to kind of, you know, over engage it. We really want to maximize the trunk rotation. All right, inhale center. Now as you go to the left, just think about, uh, the knees that they're not going to move away from each other. They're not gonna drop open. You're going to almost pretend to hold a ball between the knees. Can you sit taller as you twist, inhale, come center.

Exhale to your right fuel, the relationship of your abdominals and your back. How about the lats? What do they feel like to going into that? Yeah, and heal center. Four more times. Exhale and reach. Inhale, center. Exhale, rotate in. Center. That's that you guys, let me watch your exhale to your left. You're wringing out that rag. Good job in heal center. It's a really good exhale to your right in hill center. Very nice. Okay, now go ahead and put the hands down back behind the thighs again.

Rotate your pelvis back into more of a pelvic tilt. Lift your feet up. We are going to do another rolling, but we're going to go to the traditional rocker where your hands then are going to be on your calves or ankles or if anyone's feeling really, you know you want another bone to play with. Bring your legs together, flex the feet and try to roll like that with your hands holding onto your toes. All right. That's pretty challenging to do. I don't know if I've warmed us up enough for that or if anyone's going to go for it, but someone else may want to. I don't know. I'm not going to, I'm going to go over here. All right. There we are. So we're here. More classical position. If you just think of lifting the chest, your tail stays hooked under slightly. All right, you're looking straight ahead.

Let's just do six repetitions. Ruling back to the tips of the shoulder blades coming back up and lift your chest. Inhale as you roll back. Exhale, roll four, lift the chest. Inhale, roll back. Exhale, add up. Tardy goes slow, Huh? Ah, stretch.

It's absolutely wonderfully challenging to slow down. What we usually do a little more rapid, right? Take away the momentum t kind of desire and control the movement. Very different. I've lost count. Let's say that was six I think, which is probably close. Yeah.

Good. Okay. And then just come on down. Rest for a sec. Okey. Dokes I want to play with the theraband a little bit for a couple of things. So we have some of us have the gray one, somehow blue, some have green grace. The heaviest in this set, blue is the next level down and green is less than blue. Alright, so let's go that down. Huh? What's that? Yeah, cause it's not actually the yellow in that basket is the easiest one. But we've used yellow for arm work. When we're doing lower extremity, we want some more support. Okay. And we are going to work our feet a little bit.

So take your right ball of foot into the center of the theraband. And um, I think best to hold your hands pretty high up toward the foot. Alright. And then bend your elbows and bring your elbows to the mat. So that does put the tension on the band. Now look at your foot and we want parallel.

So what you might need to do is put some weight into the, or the big toe joint, that medial part of the foot and press it into your theraband. Or you might need to do the other side. For me, I have to put my big toe joint into it a little bit more. Right now, the other leg, I think you guys are okay to straighten it all the way down on the floor, which is completely fine. Just Kinda hold your position there and address your upper body as well because we are working some resistance. Shoulders open and if you're holding a cup of tea or a plate on your foot, feel like you're pulling your toes a little bit more to your Shin to maximize that stretch in your calf and your hamstrings. Okay, I'm in done these with this for a really long time, so I want us, we're going to isolate on the foot for a moment, but let's bend the knee first. So I'm going to bend my knee, crease my hip, but I'm going to my try my hardest not to change the angle of my flection in my foot and I would like you to think about that too. Yeah. All right. Now as you straighten, think of the heel reaching to the ceiling.

You're opening the back of the leg and we'll do about five of those. We can inhale on the bend. Good. You guys level that pelvis, exhale and stretch. Inhale as we begin. And exhale as you stretch. Inhale, keep looking at the foot, keeping it into your parallel stretch. And our last one as we bend and we stretch. Okay, we're going to keep the legs straight. Now push the ball of the foot, just the ball of the foot to the the theraband. Just hold that.

And then reflex just pushed the ball of the foot so I'm not making you go to a full point. Alright? Just push the ball of the foot and then back to a flex and through the ball of the foot or your Meta tarsals and flex to more Metta. Tarsals are you still parallel and flex and press and flex. Now Bend your knee all a down low enough and I want you to reposition the theraband. Alright, for the, if we go to a full point, we need a little bit like I'm think a hoodie sweatshirt. You know the, we need to pull the theraband kind of over the toes. So you've got a little hood because by the time you go to a point, if you didn't have that, it would roll on your foot.

I've learned that the hard way. Alrighty. Okay, so go start again. In a flexed foot. We're going into a point and they're going to be kind of quick and I think we'll go into an exhale. 10 repetitions where your shoulders ready and exhale. So we have an one pull back.

Exhale to pull back and three, watch that parallel and lots of articulation and okay. Did you lose your Hoodie? Yeah. And seven. Lots of articulation in the bones in the feet. Eight and nine. There we go. And 10 and hold. Hold your point, hold the point. Extend the line of the ankle. It needs a stretch also.

And then very slowly come back to a peel and bend your knee and rest. Okay. All that on the other side. So we first began with no hoodie. Bottom leg straight, nice and long flat pelvis. Reach up, grab that man, bring your shoulders back to the mat, feeling some work in your upper Vonnie little bit. And then our you parallel is your sit bone reaching long in a way.

All right, so starting with the bend on the left. Here we go. So bending that knee, increasing my hip, working in parallel in the leg and the foot. Exhale and Streeton. Inhale as we've been. And exhale as you straighten. It's a nice opportunity to really study your alignment. You can see if you're, if you're wanting to, you know, move the leg in or out. This gives you an opportunity to really check in and see parallel and feel it.

All right. A couple more. Inhale, keep that heel reaching to the ceiling and exhale, extend leveling your pelvis. One more bend and exhale. Extend. Okay, so just pushing through the ball of the foot, not a full point press. So you're accessing the arch of your foot and your calves again through the ball and flex and the ball and ankle and arch and ball. Ankle, a couple more. And Flex. Okay. Now changing it, giving a little cap back into parallel. We incur those shoulders. We're going to go into 10 quick presses through the foot. Ready and here we go.

Exhale, n one and okay, that parallel and three, four, five, six. How are you doing? Seven heating up and you're all so quiet and nine. Let's hold number 10 hold. Extending the line in the front of the ankle. Open that space. Ready? That's plenty.

Flex carefully come out and just soften your elbows. And then just take the band off of the foot. Lower that leg. Just going to shake your legs around here. Okay. Leg circles. So your legs are pre hamstrings are nice and loose, hopefully, or light more supple than they were a moment ago. Let's go ahead and draw a draw the right leg toward the 90 degrees.

A little bit of external rotation. Now today I want you to do a little different, uh, upper body position. Put your hands behind your head, interlace those hands, and then bring your cha, your head and chest to a chest lift. Why I'm having us go here. One, one, reason for variation. Second reason a really important one. Look at your pelvis and watch what it does. Okay, so as we take this right leg over the mid line, we don't want to move the hips on this exercise. Exhale a little circle around and back up.

So you might have to change your leg. Circle size, doing it this way. Here's three around and center. Cross four, yes, center and five around center. Now we'll reverse for five and if you just don't want your head up, you don't have to do it. You can put your head back down to three. Has anyone discovered they have to minimize their circle? Yeah, and five and lift. Let's go ahead and lower the head.

Bring that knee and you guys bring your hands onto that knee and go for a little spinal rotation. Oh, okay. And we'll go to the other side to come back to center. Stretch your leg. Left leg coming up. Hands behind the head. Interlace little turnout with that sigh up we come. Alright, ready? Five times of cross the midline. Inhale.

Exhale around and stomach pool. Ah, this is pretty informative. I think I'm noticing some shift on my hips that I didn't know where there. Inhale, open. Exhale up. One more cross. Oh Ronan lift now five the other way.

Three. Keep that pelvis neutral. Flat, flat, flat and four h and last one five lift. And then bend the knee, let the head come down, cross into a little rotational stretch. Very good. Alright, so I am going to have this note work on some, we're going to work some external rotator muscles, so come on up and Ooh, I'm going to do it. We need to do something with our theraband and we need to make a little not with it.

So take one. You're going to love this. Put it behind your knees. Some of you had done this with me before or you've seen it elsewhere. Okay. I think in a physical therapist office it shows up kind of often, doesn't it? Yeah. Some other things. So I would not recommend tying it the tightest.

Not You could, unless you really want to feel your hips. I would be a little bit, you know, generous. Maybe kind of give it a little test. All right. The gray though. Gray bands are pretty firm and then a loose knot. Okay.

And coming down, you can face me on your left side and to do a figure of on a figure four position almost, if not quite a fetal position. Open the knee line just a little bit. Okay. And whatever feels comfortable for your neck. Since some of you, you're gonna want to bend your elbow and make that pillow, that is fine. Here's where your focus is going to be anyway. All right. And you've got a little lift underneath your bottom waist. Just enough.

Main thing is hips over hips, top, hip, over bottom, hip. Alrighty, so ankles are tied of bolted together. Now go ahead and press your thigh up. In fact, I might even have us put our hand on our hips so that you feel that that stays in place. It doesn't move back. All right? So as you press the thigh up, that's it. Just hold onto the contraction. We're going to lower down on the inhale and come back up on the exhale. So that's where more of the strength work is. The coming down, there's a little letting go of the work. Exhale and lift. Press inhale, lower and exhale. So the abdominals are still working.

Yup. This isn't letting go. If we could see ourselves from the ceiling view, we'd have a really long spine exhale and we pool and lower and exhale about four more times up. And one more where we're going to stay. Let me just stay there. Okay. So we're going to press back into that contraction a little bit more. Exhale. So we have a little pulse and let it come from here. Yes, five Oh yeah and oh seven eight, nine and last one 10 and then just bring that in and hold for a minute.

Okay. This usually in almost every class that I teach or take part in, someone goes through this somewhere like a meat tenderizer for the hip. All right. Now that was in external rotation. So if we think about not externally rotating and basically just lift the leg laterally. Okay. The ankle sometimes doesn't know where to go.

It might want to do that or the femur may want to internally rotate. That would be okay. But right now, go ahead and look at your leg and Shin Thigh. Hip level, please hold onto it. And we still lifting in our bottom way slightly. Okay. We're going to press up onto this from here and we have 10 and nine can be little eight [inaudible].

You can just think about pressing into the theraband and it's working. You know what I mean? For this is where the yellow theraband might feel really good cause it's easy. Nine and 10 all right, and bring that all the way down. Okay guys. Now I want you to take that band and just move it down to your ankles so it's very odd, but and look down to see your legs.

I've moved the legs just slightly forward of the pelvis and press the thigh up again. The leg up. We're still in parallel. All right. You can balance your fingertips on the mat. Bottom waist is still lifted. Now we're going to take both legs up. I'm going to have you exhale and however the bottom leg as well. We're going to flex and point our feet. Inhale, flex and exhale point.

You don't have to pull up on the band. You can just notice that it's taught. That's fine and point and flex. Reach through those heels and point flex. Beautiful. And point. Can everyone work a little balance challenge? Bring your their hand either to your hip or maybe to the ceiling.

Good and flex and point and two more and point. Nice. Lisa. And last one, flex. Let's hold a point. Bring your arm now over your ear. Get as long through here as you possibly can. All right, now you can keep the arm there or you can put your hand down in front of you if you want to. Either way, I'm going to have you do a very small scissor with your leg. You can't go far.

So I've moved my bottom lake, forward my top leg back slightly. Very nice. And then keep tension on the band. Just bring yourself back to level. And then same thing. So top leg back, bottom leg forward. We're just going to do a total of five of those and center ready. Three more.

Ah, good balance. I'm pretty impressed here. You guys and centered last one and center bent. Lower the legs. Bring your arm down. Okay. And does it now need to happen? Okay, very good. Okay, come on up and I'm going to be a little creative with my sound mechanism and then do the other side. Oh, you know what, thank you. No, no. We started here clamming. Can I forget? I love him so much. I just forgot [inaudible] now I will pre just give you some of, you know what, I might be ready to say your other right now, your bottom hip, the one that you just worked is really going to go probably because it's already done a lot of the work but it's going to kick in.

It's gonna want to kick in right now while this one's moving. So just be patient. You'll, you'll notice this one a lot I think. Okay, so hips are stacked, dominoes are supporting you. Exhale and here we go to clam one. We did 10 of them. So we were looking for that external rotation, femur movement in that hip high and three how around the knees and for good bottom waist, just slightly lifted, right five and down six. And again, if we saw herself from an aerial view we'd be impressed with that nice long body on the mat. Long opens shoulders. Yup. And nine and 10. Okay. Now we go new lateral, just a lateral lift. So it's going to kick this in a little bit more and just hold. Now, uh, sitz bones should be reaching away like prongs on an outlet, you know, or a chord this way. Not curled underneath you. Yeah, reach 'em out.

Now we pressed into the hip and 10 times we have one and two. Three Oh mama and four put on the do again. List five or maybe not [inaudible] six. Almost all of you. Snarled at me by seven and eight. Nine. Good. And last one, 10 and let's lower not yet. Okay. To the ankles.

[inaudible] all right, so look down. See the legs just, just slightly in front of the hips. Find your stack again. Your hand can be down to start. You're in parallel. All right. And then on an exhale, we're going to lift the bottom leg as well. Just slightly above the mat. And again, we're going to press into the top. Lay again, one and two.

Really little and three for such self-control. Five that's right. And live. Let's just take one more lift and we'll take our flex and point in heel flex and exhale points. Yeah, in heel flex might as well challenge the balance and points and we flex and point. Good. Flex and 0.1 more time for Lex and point. Okay. I want to have us take our arm up, reach it up by the year. Bring that shoulder blade down. Nice Danny. All right. No, the, it's kind of a very small scissor.

Take the top leg and rotate or reach it back behind you. Making a little more attention on your theraband. All right. Now as restack the legs and hips keeps them tension ready and rotates. The legs are changing places. Keep that top hip forward. Yup. And center three more and rotate and center topic for we're top hip, forward and back.

Good. One more time. Very nice you guys and center. Arm down. Legs down. Okay. I'm needing to do it today. I, some days I don't have to do as much. Okay, so let's just take the band away. You can set it on the floor. Let's go to roll onto your back and do a nice figure.

Four stretch for both hips. So whatever your first leg was, cross ankle over knee, that might be enough for you or probably you want a little more bringing those legs in hold behind your thigh. Either one, one on each. [inaudible] boy. And Are you really still working? You, we should be flattening the pelvis down on the mat. Yeah, it's so easy just to get here and let the tail be swung up in the head. Bend back. Get that foundation of long spine. [inaudible] just a couple more breaths.

[inaudible] alright. And just quick change on the other leg for the other leg. It's important to stretch, you know, just as much as it is to contract. Good. All right you guys. So I wanted to have you now flip over to your tummies. You can have your heads facing into each other.

[inaudible] and arms long by your sides, Paul. In fact, we'll do this version, palms touching the side of your thighs. There you go. And really, um, make me believe that you're doing that. You're touching. So the hands should be, yeah. Touching, touching. Yeah. This side of your thighs this way. Can you get there? Yeah. All right.

And can your elbows lengthen? Can your shoulders un-shrink from your neck? Beautiful. Alrighty. Your tummy is up and almost visual image that I'm getting right now and that kind of thinking about, you know like I don't play darts every, all the time, but if I were a dart going to a dartboard, that kind of strength that darted the needle is pretty tight. So on an exhale, I want you guys to lift your head and your chest. Keep looking, eyes down, arms squeezed against your legs. Press those triceps in last May. Get unified. They're beautiful.

Are you long through your neck? Crown to the head? Yes. That's the tip of the dark. Okay. Breathe in and use your exhale to come down. That same sense of reaching out, bleed into prepare, exhale and lift. Inhale, hold and exhale as you lower your still seeking length. Even when you're coming down, take a breath in, looks good.

Exhale and reach the arms and lengthening against the sides. Your palms are still touching your legs. Feel how challenging that is. Breathe in and exhale as you come down. Yeah. Two more times. Their hands are still pressing against the thighs. So this inner triceps lats working together. Inhale. Good. Barbara.

Exhale come down. And one more. It's going to change this time when you're come up. Okay. Just hold there. Now I would like you to take your palms, face them down to the mat. You actually going to externally rotate your upper arm also. Yep, it's good Sam.

And now take your arms more out to your tee position and just sustain that tee position. So your chin slightly retracted. Good, long back of the neck. That's it. Alrighty. Now bring your arms back in toward your sides. You can do palms face up to the ceiling and then bring your torso down. So we'll have a little more flow through that pattern. Take a breath to prepare.

Exhale as you come through the dark position. Exhale, pause in him. Why don't you to exhale, rotate the pong. Open the arms out to the t, widen your back. So I have the advantage of seeing your back and want to have your backs be y. So your shoulder blades blades may want a pinch. I want you to widen your shoulder blades. Yeah, and that was beautiful.

Nice control of your back and bring your arms back in on your inhale and exhale, lower everything down. Alrighty, two more times with this pattern. Exhale as you hover, find your dart. Inhale, hold, exhale. As you open the arms wide. And I know what you guys are doing probably from a reformer. Just bring your palms flat. Yeah, palms flat. There you go. Is the humerus that is doing external rotation exactly with the shoulder blades down. Beautiful.

And then bring your arms back in and then chest back down. We've got one more. Breathe in. Exhale and reach up to the dart. Inhale, hold. Exhale, arms opening to your tee. Shoulder blades down the back of the ribs as they can with a nice long neck. Beautiful. Guys, could you lift your back a little higher? I know you all can.

There it is. Bring your arms back in towards your hips and then finally your chest down and rest. That's intense, isn't it? I think it's intense and oh well I've got this going on. Come back into a rest pose or a cat stretch. Either one for yourself.

Whenever you're back. Your back needs, whatever your spine needs. Okay? Yeah. Were you there for a little bit of breath and I think I want you guys going into front support on your elbows. A little more shoulder girdle work, not our risks today. Kind of lucking out.

So elbows underneath your underarms can tuck your toes back. Yup. Just come on up into your front support or your plank. You can think of it as your plank. Alrighty. Hmm. So I might, I'm going to just take advantage of doing this. I'm, I'm going to put this man on top of you.

She's a teacher to be. I know, I'm so weird some days so I can, are you okay with that? All right. So yeah, we don't like what I was getting at and she fixed it. I don't want any daylight peaking up like you know, but I also don't, we don't want a big mound either, so yeah. Okay. But it was really her lumbar was a little bit dipped. So we want this to be flat and reach your sternum long more. Yep.

I know my image made sense to someone who knows who. All right. Bring your body down. We're going to do it with [inaudible] more time. Oh Ready? Does that make sense? Kinda SORTA tactile helped. So c worked. Anyone else walked the map? Alright, happy to ready plank it up. Now we're getting, we're getting some big requests.

Where's Barbara [inaudible]? She is, yeah. So really it's filling up the lumbar to the mat. Just like what we would do if we were on our back. That's gorgeous on our back. On the Mat. All right, that's it. Yes. Long spine right there. Alrighty guys. Come on down.

Yeah, one time. Ready? Yo, at least the once the mat now at home. See what I've created. No, I'm kidding. I'm sure I'm not the first teacher to do this. Out of, out of creativity sometimes come really, really neat things. So the tactile.

Yup. I like it. So you are a flatter than usual Kiddo. You put could put your arms a little more forward there. Just a tiny bit back, but it's probably fatigue. I think I needed to come on down. Yeah, yeah, yeah. [inaudible] yeah, they weren't that far back earlier. You were fine. Good. Huh? Shoulder group. Always Sarah going on and on. Yeah. Good for her. Okay.

Come facing me just real quick. Sorry. My flow stopped him kind of having to hold this because it did something. Let's go to a diamond and we're going to do a nice little side bend. And this, we do this one often. We don't need our band. Just kind of again, right up on your sits bones. Let's take our arms out to a T. Palms face up. Yeah. All right. And the abdominals in and up. Let's take our our up toward our ear.

And then as you, as you exhale, just take your whole body to the side. You can take your hand to the floor. Yeah. Just feel that. Good stretch. No, I think we could address our shoulder a little bit. This one? Yeah. Move it away from our ear and our neck.

Give it a good stretch down and then we'll come back up to vertical arms can just come out to the tee. All right, and other arm up. Inhale and exhale as we lift inside. Bend says still abdominal work of course. Still waited on that opposite hip evenly. We got our shoulder drawn down. Good. Got a lot more control over that. I know. Said that to someone yesterday about something and they, oh, is Wednesday, gosh, it's taken me 10 years.

I think I should have control over that. And I say often Rome wasn't built in a day. I just say it. That's what, you know, one of the Joe Isms. We think we should get these cues and these corrections overnight. It just takes time. You know, it really takes time, repetition, commitment to it, practice hearing it, feeling it. [inaudible] and we hope that at some point it becomes a bit more natural or automatic that you don't always have to hear shoulder down or ribs in or the cues, fundamentals that they're kind of always there.

[inaudible] are you guys stretching to your Max? Oh, I didn't ask you to go to your Mac. Go for it. And give it a stretch for just gonna do one more each side just in case you weren't there. Oh, over. Yes. One more time. And exhale. So you will probably feel your hip muscles, perhaps a little sore, maybe your back muscles a little bit, maybe a little bit in your tummy.

Some of our primary PyLadies muscles come on up to sitting. And we'll just finish with one last little spine roll down here. Let your body round over your legs. Good. And then roll yourself back up to finish. Thanks you guys.

Very good class today.