Advanced Mat Flow

Well. Good morning. Alright, go ahead and step forward. Let's start with a nice, uh, energized class. We're all gonna go ahead and try to do some advanced work today. So if uh, you don't mind heels together, toes apart, let's begin. All right. Standing very tall, long pulling in and up. Exactly. Get that lower back to really pull in. So Navel to spine and get that wrap in the thighs and the lift.

Getting the neck to linkedin. We're going to begin by crossing our legs and we're going to go ahead and sit down on the mat. Great hands at your side. Lift your hips and you'll go ahead and lie down. We're preparing for the hundreds, so really lengthen your legs. Let's begin with the hundreds by lifting your head, stretch your legs out long.

Lift your arms up and begin your breathing. Nice deep breath in and a long breath out. Keep the stretch happening in the shoulders, in the pull into that navel. 22 counting in your minds. 30 a little softer in your feet. More. Squeeze in your seat.

45 that's it. Lots energy and those arms a little bit higher above your hips. That's it. You want them about six to eight inches above the hips. 70 to five. Excellent. Remember your energizing. So bring that air in and really ring it up one more time.

Excellent. Alright, go ahead and rest your arms. Rest your legs. Let's go ahead and go into a roll over. Excuse me. Sorry. A roll up arm straight up, beginning with your head. Head Up. Nice deep breath in.

Use that exhale to help energize the up and then take that down right and right away. Come back up, stretch over naval scoops and you're going to bring that back down. Nice articulation in the spine and Ellis go up just a hair quicker. Pete left the bed over right last one. Up and over. Losing my pants here. Stretch and lie back down. Alright, I'm going to go into your overhead. So bring, let's start with the legs at 90 degrees and then we're going to end up taking them down to the mat and take your legs over your head. Careful of your neck. So keep that gaze down. Take the legs over, how to tap the Mat with your toes, flex your feet, and then start to roll that down. Keeping those shoulders.

Now articulating. Let those leg strap all the way down. Bring the feet together and go over and tap. Flex your feet, push it away, and then stretched down, down, down, and right away lakes go down together and flex. I always tell when a man is here because you can hear them more and now you're going to reverse the legs opened. So this time exactly, theatre together, you flex because those size skimming your chest, you're pushing away from the wall. Two more. Go all the way down and over together, flexed. Give you an extra little stretch there. One more time.

Down, up and over. That's it. And when you come down, keep both legs at 90 degrees. Go ahead and drop your left leg, keeping the right lake up, going into your leg circle. You know, begin to circle the leg. Give it a little accent or kick on the up to three hips. Really still and carefully. You're not using your arms here.

Four and five reverse still hips. Nice, strong powerhouse. Two and up. So a little pause once you get up there. Three and pos four and up past five. Scissor. The legs reverse, or excuse me.

So transitioning one, circle up to shoulders. Relaxed ray leg. Really Long. Three, four, five. We're gonna reverse that now. Five times up. One up and hold two up and hold three long, long legs four and five. Go ahead and drop the leg. Sit Up for rolling like a ball. So lifting your hips to sit at your heels, who grab onto your ankles.

Find your balance. Begin to rule back. Come up and balance. Inhale back and I write back up a little bit quicker, more energy back and all the way up. Hold and tumor back all the way up and hold. Now try to hold it back there. So bottom up in there, hold, hold, and then come back up. Good. One more time. Take that back. Hold. Hold ever. Every back up in balance and place your feet down.

Lift your bottom to stretch back. Transitioning into your single leg stretch. So right knee in right hand on the ankle. Left leg is up. Very strong arms. So elbows out, make sure just the tips of the shoulders are off on the mat. So a little bit lower with your chest. Deep Scoop, switch legs, one, two and two three, three Su wide elbows.

That's it. Strong arms, four, five, stretch and hold for just a second. Hold that. Really get that extra length with the legs. Squeeze your bottom and switch. Stretch. Good. Switch and hold. Elbows out and switch and hold and now too quick and switch. One and one and two and two.

Both legs in double leg stretch, arms, legs are out, arms, legs are in. Reach away. Bring it together to inhaling and exhaling. Using that breathing as well for oxygenating the body. Stretch. Six, stretch away.

One more and eight one leg up and pulse post and sweets and switch to to think of that leg that you're grabbing onto, pushing away from you, giving you a little extra resistance for five and six and six that's seven, eight and eight. Hands back, both legs, up, lower lift legs. If you'd like to go all the way down, you may, but make sure those backs are really sinking down and not arching off the mat. Stirring them up a little bit more. Good up five energy on the up, six and seven. One more. And Chris, Cross, elbow the knee. One, one. Keep your hips from rolling to tap that knee. Three, four, four. Now I'm going to have you hold it for three counts. Hold one, pull that knee in and in and in, in, in with the knee in one more time to each side. One, two, three and that's enough.

Sit up quickly. Go into the spine, stretch. Your feet are apart and now you're going to round forward. Exhale, lift your back. Deep breath and use that breathing to go down to the nice extra stretch. Shoulders relaxed and then come back up to your more. I have to pull the navel away. Come up again.

Push the heels away. Last one, hold the stretch for just a moment longer. Grab onto the back of your arches to give yourself an extra stretch. Exactly. Or you can grab an ankle to round forward. Okay. Moving forward, we're going to go into open lake rocker, so you lift your bottom to move towards the your feet. [inaudible] and then we're going to go ahead and take those legs up, head down, get a good, see, begin to roll back and then come back up.

We'll call the first couple the warmup and he'd get back. Curl your chin to your chest, keep them down. Then lift your heads. Once you're up and know a little bit quick, add more of the energy and energy and it's really important. Makes you feel really good and all the way up. Hole. Walk your hands a little bit higher, holding on, still not letting those fingers go. And then take it back.

Tuck your Chin at all the way up. Lift, lift, lift a up higher with those hands. Well two more times and round your back seeker of going back. See curve coming up. Lift good. One more time. Tuck your chin. Inhale, exhale. That's it. And feet together. You're going to walk down those legs getting set up for corkscrews. Hands at your side. Shoulders Open. Nice broad chest.

Pull their shoulders back and circle. So you're going to, you're not going to go over there, you're gonna go into a circle with the legs keeping your hips are really still center circle center. Now don't let your hips move. So No, no hip movement. Very still hips. That's it. So just legs are moving. Now, make it a little bit bigger, bigger, bigger center, open and center. Now add the Jackknife. So now circle, and I didn't give it a little kick up and you control that down. Reversing each time and lift and lower.

So you can take these as high as you want or as little as you want. So in other words, he could come all the way up hold, but make sure you get that control to come down. Go ahead and rule that down. Not using your neck. One more time. Lift with control. Very nice. And that's enough. Sit Up, go into a saw. They feel good after that. Okay, so now we're sitting tall and we're going to make that into a turn. Exactly. So bend your knees if you don't have that flexibility. And, but keep those hips still. As you twist to this side, you're going to take your pinky and you're gonna reach for that toe. Solid off that, the tips moving and then articulate the vertebrals.

Come back up, center, turn and stretch. If you do have that flexibility, then get those legs long and they'll quickly turn and stretch and sit up tall and keep the chest open as you come up and tall I. One more time turn. Don't let those hips shift. Center. One more time. Turn and stretch up and you know, let's turn over to our stomachs. Getting ready for a neck roll. Exactly. So palms underneath your shoulders, feet together.

Really get the legs to lengthen. Deep breath in. Fill up your diaphragm, lungs. Exhale. One more time. Nice deep breath in. And exhale. All right, we're going to put that into the neck roll. You'll fill your lungs up, diaphragm and I'll push into the palms. Come up off of the chest looking forward. Look right, massage the neck. Look left. Look, center. Look left Dan around to the right center. Lie Back Down.

One more time. Push into the palms. Lift that powerhouse up. Really fill this up. Look right down around to the left center. Really getting that neck to stretch down around to the left center. Lie Back Down. Come up, back, backup onto the palms.

In that same position, we're going to go into a swan dive. So now you're up and hopefully you're familiar with this. Alright, Tommy's are up. You're going to fall into your stomach and kick the legs up. Keep the heels together. Exactly. Arms Up, legs up, heels together. Up and lift and lift. Lift. And that's enough. Go ahead and sit back on your heels. Give yourself a stretch.

Okay. Really getting the whole body moving. All right, coming back down to the bombs. I'm going into a NEC. Excuse me, a single leg kick up on those elbows in your spring's position. You can make a fist. That's fine. Lift your ribs up and then you're going to take that right heel and kick your bottom two times. Careful not to push into those knees.

Keep your hips off the mat. Kick, kick and kick. One. One, one, one. One more time in each side and lie down both hands behind your back. Turn your right cheek to the mat. That's it. Clasping your fingers, not locking them, but clasping them. And then you're going to, yeah, kick your bottom three times. One, two, good. Three stretch. Try to touch your heels way back there and quickly to switch. One, two, three, and sewage. When you bring your hands up, try to really bring them up as high as you can to the shoulder blades. So bend the elbows and lift the elbow. Good. And one, two, three, stretch.

Now adding that energy switch hand. One, two, three, reach. One more time. One, two, three, stretch, back, hold. Get up a little bit higher. Not with the legs, with your chest. Yes, and that's enough. They'll sit back on their heels. One more stretch back. All right, we're going to flip to the stomach, or excuse me, to your back or your neck. Pull hands behind your head. The Sun, right in my eyes. All right, both feet flexed. Deep breath in. Exhale, peel off that man. Stretch over and then sit up. And now we're going to take that down. So yeah, don't lead with your head.

Lead with that powerhouse. Good. And then control it down and right back up, all the way over, pushing the heels away. Sit Up tall and now you can add a hint. That's fine. Stay tall, stay tall, stay tall, and then pull it down and right back up and all the way over. Lift your back up. Push the heels away. So think of that lift here, here, and I'll start to round good under, under, under two more and up and all the way over. Don't let your feet go too far apart.

Only hit with the park and I'll be getting your hinge back like a steel plank, your hinges, and then ruling down one more time and over lift. Push the legs away and then control the contraption down. Alright, let's go ahead and I'm going to a Jackknife. Why don't we do go ahead and do that. Bring, let's start with the legs at 90 degrees. You're not going to do a big one at first and then just roll over.

Not. Don't let those feet drop too low, a little bit higher with your feet. Good. Now give it a little kick and then control that down. Good. Go all the way down to the mat. Now take the legs back over. Little kick, bring it down and over. Little Kick and control it down. Now we're going to go bigger. So down heels touch. You come up, you give it a big kick.

You try to hold that stretch up to the ceiling and now control it down. Articulate and down over big kick hole. Control it down. One more time. Down over big kick, very nice. And come on down and you'll sit up for a spine twist.

So feet are now together and flexed. You're sitting as tall as you can and on top of those hips and you're going to turn to the right or left and twist two times center kind. Kinda exhale the air out as you twist center. Exhale, careful that your feet don't shift here. You want to keep those feet really even centre growing taller as you twist and center. Exhale, center. One more time to each side.

Last one and center. All right, let's learn to your left side for some sidekicks. So why don't you go ahead and face that direction. Lining yourself up with the back of the Mat. Hip on top of hip can put your head on your palm and swing your legs forward for some front kicks. Sidekicks. Aha. A little bit more forward. You're your feet so your heels are slightly off the take your right leg up, hip level. Check your box, make sure you're nice and square and really stabilized.

And now keeping that leg slightly turned out, you're going to begin to kick two times towards the nose kick kick and then you'll bring the leg back. Kick kick is big as you can and control it back and kick, kick, take advantage of those stretches. The leg is always reaching and lengthening, kick, kick and stretch and kick, kick. And this is where the powerhouse will kind of soften. You want to keep it strong and kick, kick, use those bottoms and one more. And that's it. Taking your leg up towards the ceiling. Bring it down with a stretch, right? A little bit more of a turnout.

So knee towards the ceiling to reach three you're going to do about six of these four and get the stretch. Stretch, stretch five. So take advantage of those stretches. Six. They feel good. Seven and, sorry, let me think you did more than six. More like eight. All right, little circles. Taking your leg up, circle your leg about five times. One, two, naval up three, four, five, reversed it. One, two, three, four, five. And take a rest for a moment and put that into a bicycle.

You'll take your leg up again. Exactly, slightly turned out. You're going to take your leg as far up towards your nose as you can. Bending the knee, bring your knee back. This hand can move around. Keep those ribs together. This is where your backbone Monem shift. And then take advantage of that stretch back. Reach, reach, reach, and forward.

Bend the knee. Naina knee, stretch back. Be Conscious of where your knee is. You don't want that knee to rise higher or lower than the hip bone back forward. Need a knee and stretch. Let's go ahead and reverse that. So now you're going backwards. Keep those ribs together so the upper back, lower back is still stretch. Take the leg back. Bend your knee, knee to knee.

Need a shoulder. Try to touch your nose, right one more time back then the knee. Need a shoulder and stretch. Rest the leg on top of the other. Let's flip over to the other side. Great hip on top of hip. Make sure your shoulders and hips are lined up with the back of your mat. Take your left leg up. Hip level. Nice, long neck. Good and begin. You're kicking, kick, kick forward. Lengthen.

Keep that upper body still. You can always tell if you're tensing your shoulder that you're, you're not using that powerhouse enough. Three. So keep your powerhouses ribs together. Your bottom working kick, kick two clear kicks and kick, kick and kick. Kick Front. Swing it back. One more kick, kick frog. And that's enough rest your lake for a moment.

Getting ready for the up and downs. Taking the leg up. We're going to do eight since you did eight on the other side. That's it. There's always a variation. You can flex and point if you want to, but do you make sure you're really taking advantage of the stretch on the down so more stretched down? I should see some resistance happening between the bottom and inner thigh. And that's enough. Little circles. Five and five and one, two, three, four, five, reversing two, three, four, five. And that's enough. Give yourself a break.

Taking the leg, going into your bicycle and swinging like forward. Bending your knee. Need a knee, a little less energy on your foot, and then stretch back and reach out of the hip and forward. Bend your knee. Need a knee stretch back. And one more time. Then you'll reverse that. Careful though that the foot doesn't turn in. Stretch back. So turn your leg out a little bit. That's it.

And now you're going to reverse that. So backwards. Need a knee. Need a shoulder, touch your nose and taking the leg back. Bend Journey. You need a shoulder. I'm going to help give you an extra stretch. Good and one more time back. Bending the knee. Need a shoulder and extend that long. Very nice. Rest or leg.

Let's go ahead and lie back onto your back. That's fine for your teasers. Nice to start the same way you started with, all right. Oh, you were excited about the teasers. All right, bring your knees into your chest and let's go ahead and start with the legs at 90 degrees. Take your arms behind you. Slowly lower those legs, about 45 degrees. Check that powerhouse. Really sink in and now, nice deep breath in. Peel off that mat or reach for the toes. Lift. Grow Taller in those minds, up, up, up, and then control the movement down. Keeping the legs still touch and come right back up to the toes.

Reach to the ceiling and now bring that back down. Last one had touches you. Come right back up. Lift your spines up. Bring everything down. Rest. Let's go straight to teaser three and that means everything's going to come up. Everything's going to go down. So start with your arms and now lift your head.

Lift your legs together. Lengthen this mind. Lengthen those legs. Bring that back down. As soon as your head touches, come back up to the toes, to the ceiling or the heres and bring that back down. One more time and we're right back up. Lots of energy stuff. Lift and come on down. All right, very nice. Let's go ahead and sit up for your seals.

So you're going to sit exactly by your hands inside to hold onto the top of the ankles or the top of the arches. Whatever's more comfortable. Are you able to bring your fingers on top? Exactly. Head down in a nice seat. You're going to clap the heels three times. One, two, three. Take that back. One, two, three. Right back up. So there's, this is still moving. One, two, three. Back. One, two, three. Cheer. Three back and one, two, three. Right away. Come back up. One, two, three. Back. One, two, three. Up. Drop Your Chin a bit. And one, two, three, Beck. One, two, three. Up Two more times. One, two, three. Back. One, two, three.

Up on the last one. The next one. You're going to come up to a standing position and crossing the legs, crossing the arms both feet together. Go ahead and pivot. Turn the opposite way. Arms are still up. Go ahead and step off of your mat onto the floor and then you're going to walk down your legs into a pushup position. Walk out. Very good. Heels are up as high as you can, so you're up on those toes.

Lift, lift, lift forward. Are you slipping? Get up onto the mat. Then if you're slipping, get on your mat and nice straight line. Five pushups, elbows into the ribs. Sink down and push up. Lead with your whole body, not your chest that I want to see your nose. Touch it. Unless your hips are down with you. Squeeze and lift three.

That's better. One straight line, four and five. Drop your head. Walk back to the toes like your elephant. You're pulling up round both arms up, going to go to four pushups who are working down to one, so you've walked down the legs, back out into your plank. One long straight line with that spine taking it your whole body down, not just the chest. One, two. So fill this up. Three. One more NL. Walk back quickly.

Keep the hips on top of the ankles as you stand up tall and walk down into Surry pushups. Go one long, long line. He'll stay up. One and two and three. Walk back and around. Up. Good. Going down to two. Walk down, stretch out. She be getting tired by this point and up one. Fill it up.

Ribs up, bottoms squeezing and round up tall. Last one. No, you're on the final stretch here. Walk out. Hips are down. Still use that bottom and one and walk back slowly. Bring that up. Arms Up, grow taller. Nice, deep breath in, and exhale. And you're ready to be in your day.

Good job. You're all done. Thank you.