Detailed Mat Progression

Hi, I'm Brett Howard and today I am with Kathy and we are going to do a mat. So Kathy, I'm just going to have you sit down on the mat. Great. You're going to have your legs go towards the strap side of the mat and then you're just going to lie down onto your back. Great. I'm going to have you bring the soles of your feet flat onto the mat, feet together, knees together. You're going to bring the arms down by the sides.

Now on this one, you're going to keep the hands on the mat the whole time. I'm going to have you think of the ribcage going forward towards the waistline. You're going to roll the head, neck and shoulders up. You're going to slide the fingertips towards the feet. Yep. As you do that though, only come up to the base of the shoulder blade.

Stop right there. Now keeping the hands down, tried to see if he can go a little bit more. There we go. And then roll down through your spine, one vertebrae at a time all the way down and again, slide the fingertips forward. Hold there for three, two, one and roll the spine all the way down. Once again, a sliding forward. I'm going to take a page out of my friend Kathy Ross's book and she says, don't you be a mother Tucker, so untucked, bad tailbone. I wish I would have came up with that. I didn't, but it's, it's so genius.

Come forward a little bit more. Are you talking that pelvis? There we go, and then lower all the way down. One more. Slide the fingertips forward. Think of the ribcage going forward towards the waistline. Yes, releasing in the tail, releasing in the hips there. I'm going to have you lift your right leg up, knee to knee [inaudible] and just commit. Stretch right there. Then lift the left leg up to join it. Heels together. Rotate a plotty stance.

I want you to lift the arms a little bit above the waist and now I'll start pumping up and down for a hundred. Breathing in, breathing out. Two, three, four, five. Inhale, three, four, five. Exhale, three, four, five, three, two, three, four, five. Exhale, three, four, five in with the air and XL. Three, four or five. Five XL, three, four, five more sets, two, three, four, five. Exhale, three, four, or five a little longer through the front of the hips. Exhale, three, four, five, three more sets, and exhale, three, four, five in with the air and out. Two, three, four, five. One more set and XL three, four, five. You can bring the knees into the chest.

Then you can come all the way in here so you're nice and relaxed there. Great. Now bring the feet down onto the mat. Extend the legs out onto the mat. I'm going to give you a strap. I always say if you have a strap, it's always good to use it, so I'm gonna have you scoot down a little bit for me, Kathy. Great now's good back, so it's nice and taut there. You're going to reach the arms straight up to the ceiling. Then from there, I'm going to have you grab a hold of this. You have that. All right.

I'm going to let go there. You're going to think of this being like a picture frame and now you're going to roll the head through the frame. That's your portrait. Now leading with the head, you're going to round forward one vertebra at a time. Hold there. I'm going to give you a little bit of a pull. You're going to pull back to your core, so pull back, let the head just drop nice and heavy. Shoulders for lacks good.

Then roll down one vertebrae at a time all the way down. Once you're down, arms are going to go just slightly back where you can without the ribs going along with it. Good arms to the ceiling. Roll the head through the arms and roll up one vertebra at a time and then you're going to reach forward. Hands Ford's stomach back. Pull down through these under our muscles here. Nice. And then starting with the tail round down one vertebrae at a time all the way down. Arms are going to go slightly back past the shoulders and arms. Go to the ceiling, roll the head through, rounding up, and then find that C curve pulling back as you reach forward.

Finding that two way stretch and then round down one vertebrae at a time all the way down. One shirt down. I'm going to have you bring your arms back. You can wrap around and grab a hold of that. I'm going to give you a little bit of a pool and it's okay to let the ribs go with you here in the shoulders. Go up. Great are right. I'm going to take this from you good. And then what you're going to do is you're going to bring the soles of the feet flat onto the mat, feet together, knees together, and for right now I'm going to have you take your hands. Sit on your fingertips.

Great. Maybe just a hair lower. Good. Now I want you to think of your pelvis being your hands being like a scale. Your pelvis is going to be nice and balanced on that scale. So the idea is to not have the scale tip. It's always going to stay balanced as you open your right knee.

Keep equal weight on both sides of the pelvis, and then bring the knee to a close. Now open the left leg and then close the left leg. Now open the right leg, making sure the pelvis doesn't tip nice and close. Now this one's a little harder for you, so as you open the left leg, I want you to really wrap through these obliques here. Good and come back to center one more time.

Right leg opens and rightly closes. Now left leg opens and left leg closes. Great. Now I'm going to have you remove the hands. Good arm's going to be right down by the sides. You're going to keep knee to knee, extend the leg up, finding this position here.

Now it's the same idea of keeping the scale nice and balanced. You're going to lower the leg down to the ankle, keeping the balance gal slight circle, come back to center and again goes straight down, a little out center and straight down a little out center. Reverse. Now go a little out and center and make sure that knee's not wobbling there and I'll come back up to center one more time, a little bit out and come back up to center, dropped in the OD, bend the knee, drop the foot down and then extend this leg. Need to meet. Good. Now, same thing.

You're going to lower down little circle to where you can control and again down keeping that nice balanced scale. Once again down around and center. Reverse. Open out a little bit. Oh, I think I just saw her raided our pelvis. I want to see Rita G one more time, a little bit out and then come back to center. Hold there. Bring your left knee into the eye. Right knee into the chest. Good.

Bring the hands behind the base of the head. Yes. Rolling the head. Neck and shoulders up. Extend the leg up to the ceiling. Now from here, rotate the leg as, sorry, I just turning out in that socket there. Now we're going to play the operation. You're not going to allow this leg to move, so you're looking at that. Keep that still and don't touch my fingers here.

Bring the leg across over to the left. Circle down and come straight back up to center. And again, don't touch and come up. Descend to you. Remember operation when you're younger and I'll come back and reverse goes. All right, that's good. Now go straight down. Go across the body. Up in. Stop down to cross. That's better.

One more time and occur. Awesome. Up. Hold there, scissor. All right, now, slight rotation. Yes. Keep this leg nice and stable as you go across to the ripe and come up to center and again a cross and center. One more time. Cross boot, reverse and down, and a crock down at a CRA. One more time. Down and across. Hold there. I want you to bend this knee. Good.

Bring this leg down to here. You can rest your head. [inaudible] stretch this leg for me. Their arms are going to come right down by the sides. Bend this knee. Now. Extend both legs straight out onto the mat. Good arms are going to go straight up to the ceiling.

Now you're going to take a five count roll up. You're going to roll up to your spine for five, four, three, two, and one. Good. Bring your hands down onto the mat. What you're gonna do is you're going scoot your bottom forward towards your heels. Good. I'm going to have you take this ball. You're going to squeeze the ball in between your heels and your bottom. Yes. Good. Now you're going to hold nice and tight there.

Broad elbows out to the side. You're going to think of the head and the tail coming towards one another. The initiation is going to be two points. One point is going to be your actually three points. Your pubic bone lifting up the tailbone, curling under your navel going back.

You're going to rock backwards. Pull the heels into the ball as you reach the crown of the head forward. Nice. Naval back. Rock back. Pull the heels into that ball. Yes. One more time. Rock. Pull the heels into the ball. Hold there. I'm going to take the ball from you. We're going to do three more, but imagine there's a ball there, so rock backwards and now put the heels into the imaginary ball. Good, and again, pull into the imaginary ball. One more rock.

Pull into the Maginot ball. Stick it there. Very good. Now we're going to do something. I call it the sexy is transition. You're going to keep the right hand where it is. Left-hand is going to go onto the right knee. Left leg will extend out to 45 degree angle. Now nice and slow.

See how slow you can go down to the mat, to the base of the shoulder blades. Hold there. Now curl the upper backup a little bit. Pull the leg in for the single leg. Stretch. Change. Pull the left change pool change pool change. Three, three, change, reach, reach four more. Poor am poor and poor. Am P am poor, poor, poor am for both. Knees in. Grab your ankles, double leg stretch simultaneously.

Arms back, legs, reach. Circle the arms first and the second ride together and give yourself a good pool. Once again, reach out. Circle, grab the ankles this time and give yourself a nice pool. Yes, and again reached three circle around in pool, in health for excelling in pool. Let's go for four more. Inhale, reach. Exhale in inhale two and excelling. Inhale three XL in one more time in health for Xcel in hold their right leg up to the ceiling. Now left leg out to your control. They're both hands going to grab a hold there.

Then from there going to do a gentle pool. Paul says are for single, straight leg pull. Pour change. Two, two, two, two. Pull, pull, pull, pull, pull, pull, pull, pull, pull, pull and pool. Pool and pool. Wider elbows, pool, pool and pool. Pull one more pool. Pull. Pull both legs up to the ceiling. Hands beyond the base of the head. One hand on top. The other hand. Now you're going to bring this here. Zipper up through the abdominals. Lower the legs for three, two, one. Lift to 90 degrees. Lower two, three. Lift three to three.

Lift. Rest for one second, both knees into the chest and then bring your feet down for a second for me, Kathy. Now once again, bring the hands underneath your hips. Good. Now bring both knees into the chest. Now same thing. Roll the head. Neck and shoulders up. Looking at the abdominals, both legs. Straight up to the ceiling. I'm going to bring you a little bit more here so you're more at a 90 degree angle. Now here, once again, you want to feel the weight constant, so as you lower, try not to increase weight on your hands so lower to where you can.

Good without increasing, then come back up to center. So it's the idea of the space between bottom ribbon hip, always staying the same and lower. Imagine you have a toothpick in between both sides and again, lower two three lift. So we don't want to break the toothpicks. We don't want to drop the toothpicks. We just want to hold. That was good. Now you can bend the knees into the chest. Rest your head, remove the hands.

Let's do three more without the hands. So hands me on the base of the head again. Roll the head. Neck and shoulders up. Yep. Legs are going to come to 90. Same idea. Keep those toothpicks here. Keep the weight constant. Don't increase it as you lower for three, two, one lift to 90 very nice. So even though it's smaller, you're probably feeling it more and lower. Two, three, lift to 90 beautiful. Both knees into the chest. And now let's go for the crisscross.

Cross twist to me and hold for three, two, one, change. Hold three, change two to three and two. Two and rest. Good. All right. Now what you're going to do is we're going to go back into that. Bring your feet down for me and then scoot back just a little bit for this one.

Great. You're going to bring your hands behind the head again, but this time you're going to keep the head down. You're also going to bring a shorter yes, they're all, it's going to keep the right side of your body down, right elbow down. Bring both knees into the chest. Then from there you're going to cross one ankle on top of the other ankle. Open your knees and you can just rest here on my legs there.

Now I'm going to bring my hands here onto your knees. Now this way we're both going to get a lot of feedback. I don't want to feel anything changing in my hands and you don't want to feel anything as well. You're going to keep the right side down. You're going to lead with the bottom rib. You're going to go across as far over as you can and go over, over, over and lower down and again, no change there, no tucking. Either. Go further. Further further.

I feel this side moving you did to again, go over and reach. Reach. Now, stay there. This is good. On top of the hips. Bell for me. Yes. Now keep them untucked. Try to go a little bit more perfect. And then lower down and again, cross over over. Noticing that the side is a little bit easier for you and come back to center. All right, so let's go one more. I'm going to do asymmetrical hold there.

Tried to release in these hips here. I'm going to square you off. Just push me a little bit with your hand. Push. Don't let me push you. You push me. Push more, push more and I'll go a little further. Beautiful and lower down. Okay, so we're not going to do the other side, both knees into the chest. Let's go back to the Chris cross and then you'll see if you feel any difference or not. Maybe you will, maybe won't. So you're going to twist to the right.

I see a different spell and now change. Hold two, three, change. Hold two, three, change whole. Let's go a little quicker. Now. One and one bottom rib to hip, bottom rib to hip, bottom rib to hip, bottom rib to hip. One more time. Bottom rib to hip and bottom. Rib to hip and then relax both knees into the chest. Good both legs straight out onto the mat and then you're going to reach the arms straight up to the ceiling.

And then you're going to roll up to your spine for five, four, three, two, one. Now bring the heels in the center of each of the blocks that are on the side of your mat here. [inaudible] now you're going to flex. I scoot back a little bit more so that way Kevin, I stretched legs and flexed feet. Good. Now fingertips are going to go straight down onto the mat and now maddening that you're up against a flat wall. But now you don't have to imagine cause you have my leg there. So you're going to just peel off of my leg, start with the crown of the head round forward at the fingertips, slide forward and just peel off of me. Nice.

Now starting from the lowest point of the spine, peel up against me up against that imaginary wall or in this instance will be my leg. Now you're going to roll off again. When you get to the bottom rib, you're going to stop, so we're going to slowly roll forward, forward. Stop right there. Now everything above the bottom rib, I want you to think of pulling forward, rounding forward more. Everything below. Push in, imprint into my leg. There we go. Beautiful. And then roll up through your spine. Tailbone, lower back, middle back, upper back, neck and head. Now I'm going to have you reach the arms straight out in front of you.

Shoulder with shoulder height. Squeeze your glutes, lift the spine. Appeal off of me when you get to the bottom rib from the bottom rib below. Push into me. Good. Keep you rounding forward. Rounding forward. Hold there. Push your lower back into me, more into me more nice. And then roll up to your spine. Tailbone, lower back, middle back, upper back, neck and head.

Great. And you can bring the legs together. Shake up the legs. Imagine you have a pillow on your lap. Just rest your torso onto that pillow and then take a deep breath in and a big exhale. Exhale, exhale, and again, breathe in and breathe out. Out, out. One more time. Breathe in and breathe out. Out, out. Good. You're going to roll up to your spine, one vertebrae at a time.

Now bring your feet onto the blocks once again. Then from there you're going to reach the arms straight out in front of you and you're going to have a nice long feet. Now start with your tailbone. You're going to slowly just roll down one vertebra at a time until your heels get a little bit light. When your heels get light, you're going to stop there. Right about there, I think is good. Now roll back up. Yes, and again, starting with the tail round down one vertebrae at a time.

Find that point where the heels start to get light. Yes. And then rolling back up to a nice, tall, straight back. One more. Starting with the tailbone. Round down. Roll down to where the heels get light. Now this time you're going to hold there. You're going to keep pulling up through the pubic bone, pulling back through the core, back through the ribs. Try not to push me here.

You're going to float both legs up to your hands. There we go. Continue up, up, up, up, up, up, up, up. You can do it. Get those legs up. Grabbed the back of the legs. There we go. Now these the ribs are your brakes. Lift your elbows a little wider to the side.

You're going to have that same initiation, tailbone, pubic bone. You're going to rock backwards. As you come back up. Put the brakes on the air. We go rock back and then come up. Put the brakes on and again, rock back. Come up, heels forward, ribcage, backwards. Lift those elbows wider. Three more rock and come up and hold there. We're going to do two more now. As you rock back though, don't let the space change between the legs and the torso.

So rock back as you come backed up. Pull back through those upper ribs. One more time. Rock and come up. Hold there. Yes. Now keep pulling back to the upper ribs, pulling back through your navel broader elbow, specially the left one energy through the heels draw, but you can keep the feet relax though. Now draw the legs together. Now don't change anything just to reach the arms forward. Hold there and you can take the hands off. Hold for three.

Hold for two. Hold for one without the legs moving. Roll the spine all the way down onto the mat. Good. Both knees into the chest and you can relax there. Very nice. How are you doing so far? Okay, good. All right. Now what you're going to do is I'm going to have you extend the legs out.

Once again, I'm going to add something in for us. For today, arms are going to go straight up to the ceiling. Now transition, you're going to roll up to your spine for five, four, three, two, one. Hold there. Now what you're going to do is scoot forward a little bit for me. Please. I'm going to bring this right behind you. You're going to sit on top of this just little Ford of the very top of it. Then from there you're going to grab the side handles.

You're going to keep your right foot down. You're going to extend the left leg out to 45 degree angle. Now you're going to do this, but I'm just going to bring my hand behind your back for support. You're going to roll down one vertebrae at a time. Yes, controlling herself down. You can bend the elbows a little bit if you'd like and continue down.

Continue down, continuing down. Continue down to the first thing that touches all your shoulder blades. Now you can bring both knees into the chest. Scoot forward just a little bit into that barrel. There we go. All right. Now if I asked you to lift your head up, would you be able to?

Let's see. All right, so I know you're in a good spot there so you can rest it back down. If you couldn't, that meant you had too much weight on your neck and head. All right, you're going to bring both legs straight up to the ceiling. Good. Now what you're going to do is you're going to keep your hips down. Bring the legs as far back as you can without the hips arising. Now there, push down through your hips a little bit more.

Now I want you to continue to come back a little bit here. Now think of pushing into the barrel to come off of it. So roll. Yes, there we go. And you're going to come all the way up and over here. Then from there, you're going to open the legs. Flex the feet. Now think of semi-circle. You're going to start not from the hips, but from your sternum. Melt to the sternum.

Roll down one vertebrae at a time all the way down to bring the legs to 90 bring the legs together, point the feet, and then bring yourself back and hold there. Let's try this now. Do a Demi point for me. So you're going to flex only your toes back. Great. Now keep that Demi point position. I'm going to bring my hands here. I want you to imagine my hands are the bar of the tower bar.

That would be on the Cadillac. Push the bar up. Yes, continue to push me. There we go. As you go over now from here, open the legs. Flex feet. Start with the sternum. Melt one vertebrae at a time all the way down. Good, and now bring the legs together. Point the feet. Now as you come back, you have a two way push.

You're going to push the tower bar up with the toes that you pushed back and down with your body. Yes to go up and over. Then from there, open the legs. Flex roll down pillow. More weight on the right side of your body. This right [inaudible]. I'm going to steer you this way a little bit. It's fighting me and now I'm bringing the legs together. Now on your own, you're going to reverse. You're going to open the legs and then you're going to flex the feet and go up and over. Beautiful. Kathy. Now bring the legs together. Point the feet.

I'm going to give you a little bit of opposition. You're going to pull me down. Starting at your sternum. Roll down one vertebrae at a time all the way down to 90 degrees. Open the legs, flex the feet, peel and come off. Good. Bring the legs together. Point the feet. Start with the sternum.

Melt down one vertebrae at a time. All the way down. One more time. Open the legs, flex legs back, pelvis follows. Body follows legs together. Appoint the feet. Sternum initiates. Roll down one vertebrae at a time to here. Then from there, circle around. Then from here you're going to come here and hold.

Now this is your position where your hips would naturally want to come up. Now push into the barrel to go off the barrel. Yes, to then return to 90 now roll down until you hit to your bottom rib. Once you're there, you're gonna push into the left side circle all the way around. Then from here, you're going to find this point here. Now push into the barrel to come off of it. Good. All right.

Once again, roll down to the bottom rib. Then circle right around left heel up in off the barrel. Nice and enroll halfway down to the bottom. Ribs circle left around right, and now come up and over to center, and again, roll halfway down. Circle right around left hold. Sorry.

I'm going to bring it a little bit more here. That's a little more natural for you. Now come up and over. Good. One more time. Roll halfway down so that bottom rib touches. Now push into that side there. Feel that stretch. Circle around. Now hold there. I'm just going to bring a little bit more here.

Now I'm going to bring you here because you have a lot of flexibility. You can go there. Now you're going to lift up and over. Beautiful. Then from there, start at the sternum again. Roll down one vertebrae at a time. When the legs get to 90 degrees, you're going to bend the knees into the chest and relax there. Good. You're going to bring your hands right here on the barrel. Good.

And then from there you're going to slowly push the barrel away. Good. And let the legs just drape over and rest there. Take a deep breath in and a big exhalation. One more breath. Take a deep breath in. Nice and big exhalation. All right, you're doing good. Bring both knees into the chest, taken little hug there.

Now what you're going to do is you're going to extend the arms straight up to the ceiling and you can bring the legs out onto the mat, and then from there you're going to roll up to your spine for five, four, three, two, and one. Great. Open the legs out onto these blocks again. Now active flex at the ankle. You're going to bring the arms out to the side. Peripheral vision. Now I'm gonna face your palms down today and now what you're going to do is you're going to lead with this left shoulder blade. You're just going to twist.

Good. Now with the right twist, now I'm going to push you to think of like a revolving door. You push the door to revolve to the other side. Push. Now this time hold there, drop the arms, reach your left little finger pasture, right little toe. As you do that, you're going to pull back through this hip, shoulders nice and square to the floor and you're going to reach forward and saw off the little toys you pulled back and down with the left hip. And we'll come back up to center. And again with this shoulder twist, drop the arms saw and you're going to reach. Now bring both shoulders square to the floor and now reach, reach, reach, and come up to center. All right, once again, and twist to the left.

Drop the arms saw and you're going to reach, reach, reach, and up to center. Last time, twist to the left, drop the arms saw and reach reached. Very nice reach and that should feel good on the lower right side of your back and come back up to center. All right, bring the together. Shake out the legs. All right, so let's have you transition into the Swan dives. We're going to reach the arms forward and you're just going to roll down to your spine. One vertebrae at a time. And now I'm going to take this foam roller, and then you're going to lie down on your stomach facing this back here. You're going to bring your hands onto the roller [inaudible]. Good.

And actually, you know what might not know, have you, uh, bring more of your wrist on it there with them. Now what you're going to do is don't worry about the legs being together. I always say, I mean you're probably not 35, but I say anyone over 35, I would probably open the legs, but you're probably younger, but you're going to lift your upper body up, but it still feels better with open sometimes and then lower the upper body back down. And again, you're going to lift the upper body up, up, up, up, up, zippering, up through the lower abdominals. Nice. And then lower the body back down. One more. Are you going to lift the upper body up? This time? You're going to hold there.

You're going to, not yet, but you're going to simultaneously let the roller rock Fort. As your legs come up, the body will go down and then you're going to rock backups. You're going to rock forward and back. Rock one, one and two and two and three and three and four and four, five and five and six. Sen horde. Lower the body all the way down. All right, you're going to draw the legs together. You're going to sit back on the heels. Stretch out child's pose. Great.

I'm going to put that here for now, and then what you're going to do is you're going to go back out onto the stomach, make a Sphinx position for the single leg kick. Let's have fist together today, and then fist down, elbows down, stomach up, ribs up. Crown of the head, up. There we go. Then from there you're gonna bend the right knee. Kick the Hilda button twice. Kick kick. Now the left leg kick, kick, kick, kick, kick, kick again. Three, three, three, three, lift here, little more. Four, four, four, four, little broader here. Five, five, five more. Kick, kick and kick. Kick again. Two, two, two, two type seat, loose feet. Kick, kick, kick, kick. One more kick. Kick, kick, kick. Okay. AA kick. You're in a lie. Down onto your stomach, right face, cheek. We'll go onto the mat. Hands are going to go onto the back and then bring the hands as high as you can on the back. Knights now nice and broad through the shoulder blades.

Keep broadening there as you simultaneously kick both legs three times. Kick one kick to kick three. Slide the arms down the back. Lift and lengthen. Lengthen. Lengthen. Lower down left cheek and then kick three times. Kick one kick to kick three for today. Keep the feet down as you rise up. It's okay to eventually lift them, but for today, let's keep it down. And now right cheat kicked three times.

Kick one, three. Slide the arms down the back and lengthen. Lengthen. Lengthen. Lower down. Left and kicking. One kick to kick. Three. Slide the arms down the back. Lift and lengthen. Lengthen. Little heavier in the legs. There we go. So I want you to focus a little bit more on here.

Thinking of the length going back. Great. And lower the body down. Counter stretch. Child's pose. Good. I'll give you a little bit of a stretch. How is this on your knee? It's okay. All right. There we go. I'm now starting with the tail. You're going to roll up tailbone, lower back, middle back, upper back, neck, head, all the way to a nice, tall, straight back. Good. All right, turning around and you're going to face to the strap side of the mat. Again.

I'm going to have you bring your feet underneath this strap and then now what you're going to do is you're just going to open very wide. AB ducting are gonna keep that opening throughout. Hands are going to go behind the head and then start from the tail. You're going to roll down one vertebrae at a time all the way down. Just nice and relaxed.

The only thing I really want working is the opening of the legs. Good. Now chin and the chest. Inhale, rolling up an XL. You're going to bring the nose forward towards the knees and relax there. Two, three. Roll up through your spine to nice, tall, straight back. Now don't hinge right now. Let the elbows come forward a little bit. There we go. Now roll down to your spine, backwards. As you roll down, bring the elbows a little bit more here. Push up into my handle it all.

There we go. All the way down, down, down. Good. And again, chin and the chest. Inhale, rolling up and exhale. As you come up, you're going to round forward and go forward. One forward two forward three. Roll up to your spine and as you come up, don't worry about having the elbow so wide. If anything, push into me a little bit with your yes. Push me more. There we go. Now you feel that connection here. All right. Now you're going to roll down one vertebrae at a time as you roll down and give me a little bit push upward. Yes.

That gives you a nice opening and stretch of your back. And let's go one more chin to the chest. Inhale round up and exhale. Nose to knees and you're going to exhale. Exhale, exhale. Inhale. Roll up through your spine. Nice, tall, straight back. I'm going to bring your hands just a little bit more.

One on top of the other hand. Good. Yes there. The reason why is before we go back, I want you to do two things. I want you to push your hands forward towards your head. As you push your head back into the hands and you feel how you get that elongation now, for right now, just extend your thumbs. Grab these two bones here, the occipital processes, and pull the bones up. Good.

Now bring the thumbs back where they were. You're going to start to curl under zippering up through the pubic bone. Roll down one vertebrae at a time. I'm going to stop you at a certain point. Stop right there. Now for the rest of the way, push your head back into the hands. Put your hands forward into your head and that's actually why they call it the neck pole was that moment right there. Let's try that one more time.

Rounding forward knows it's going to go forward to the knees and going around forward and you're going to exhale. Exhale, exhale. Inhale. Roll up to your spine to a nice, tall, straight lifted back. There we go. Now this time I'm going to hinge. You are going to squeeze your seat, lift the spine with a flat back. You're going to hinge back. Hold there Mary Lou Retton because I want those ribs to be a little bit more. There we go. Now start with the tailbone. Curl under one vertebrae at a time.

Keep curling when you get to the bottom rib. Think of your head pushing your hands down, but give yourself some resistance with the hands. Beautiful. All right. Not bad at all. I'm going to have you bring the legs together. It's good a little bit back. Reach the arms straight up to the ceiling and then roll up to your spine for five, four, three, two, and one.

Do you know who merely read in is? Okay, good. Now what you're going to do is you could take your feet out of the strap and then I'm going to have you scoot forward once again and then I'm going to put this behind you and then from there I'm going to have you sit on top of that barrel just a little bit forward of the top. Yes, exactly. Now grab a hold of the handles. Normally I would switch sides, but there is a camera here, so I'm gonna stand on this side. You're gonna extend the left leg out again and then roll down one vertebrae at a time all the way down. Nice and relaxed, but strong here. As you go all the way down, make sure the shoulders touch first.

Good head comes down. You can bring both knees into the chest, maybe just a little bit forward. Yes. All right. Are you able to lift your head up? Perfect. Now both legs are going to go straight up to the ceiling. I'm going to bring your feet a little bit more here so you're at 90 degrees. We're going to go for scissor. This leg is going to stay still. The left one, you're going to think of reaching it up to the ceiling as this leg goes, as far as you can control, then bring the leg back to center.

Now left leg goes forward as a right foot reaches upward reach, reach, reach, and come to center. Now I'm gonna give you a little stretch. You're going to have the right leg go forward as you go forward. Just relaxed. I'm gonna give you a little stretch here of your hip flexors. How's that? It's okay. And then come back to center. Low cramp there. Right now, left leg goes forward. That's what happens sometimes when you're on camera, you work so hard and things start to cramp up. I've been there and now come up to center.

Now this time right leg going to go forward. So that was to get more length. Now I'm going to give you a little bit more containment and this is something that Ramana my teacher did for me because I was so Lucy goosey and all my joints. So I did plot these actually to tighten up. You're going to have your rightly go forward, but as you go forward, going to push me hard with your left, push Romano, go push, push me away and I'll come back to center and then change. Push. She goes, you can't push me. Can you cause I'm using my powerhouse and now come back up to center.

Now bicycle, I'm going to reach out with the right. Your goal is to touch the mat and then change and touch. And now change. Touch. Yes. Oh, that one was a little bit shy of touching touch. One more time. Reach, reach, reach, reach. Then Bethany and touch. And then change. Reach and bend the knee. And yes. Now hold there. Let's reverse it. So bend this knee again. You're going to go down and you're going to brush.

And this knee and brush. That's okay. We'll get it on the next one. Brush. That's okay. And brush. Bend here and brush last time and brush. All right. This next thing you're gonna thank me for it, but you're not gonna like me for it. So what you're going to do is you're going to, uh, we're gonna play operation again.

I don't want you to touch either one of my hands. You're gonna initiate from your pubic bone. Tailbone are going to lift up as high as you can without touching my hands here. Lift and hold for three. Hold for two, hold for one. And lower down. Good. Hold there. One second.

I'll give you a little bit of a release. There you go. Okay. Right little bit better. All right, so you're going to lift thing from the knee down. Nothing working. Only work from the knee up to three and lower down when Martin, you can grab those handles will make it a little easier for you. You okay? All right. Yep. Grab those front handles. Somebody's a little bit more, uh, but walk the Loma four with your fingers. Yep. [inaudible] this will make it a little easier for you. Yeah. Now, once again, you're going to lift up up.

Don't touch me up and you can feel that working there. Good. Now bend the knees into the chest. Then you're going to bring the hands right onto the barrel, right next to your hips. [inaudible] actually right here, and then from there I'm going to push the barrel away. As you push that away, you're going to then drape the legs over. Take a little rest there. Good. Let me give you a little release of your calf real quick though. Both knees into the chest, the worse you will it to stop, but it just won't stop.

So bring your a, that's bringing your middle of your calf right onto this foam roller. Okay. And then you could do the other one as well. Okay, hold there. And I'm just going to give you a little release right in the muscle belly here. How is that? It's okay. Not too much. All right, let me do the other side cause there's a side that really needs it. How is this is okay.

All right. Now I'm going to bring this back a little bit so we're more at the two heads there. All right. And then somewhere in the upper calf. How is this, okay. And let's go on the other side. Woo. Feel that [inaudible] all right. Now let me just bring it down a little bit. So you're right at the top where the um, calf meets the Achilles tendon. How was this?

Okay. A little bit more tender on this one for you? Yeah. All right. And now let's go to the other one. Ooh. Hmm. Feel that. Oh, okay. But that will help. That will help your feet from cramping quite so much. All right. You okay?

All right. I'm going to take this from you and we're going to continue actually with the scissors and the bicycle. So what you're going to do is you're going to bring your knees into the chest and then from there you're going to roll the knees to your ears, bringing the hips up. Good. Hold there. Now just stay nice and relaxed here in the calves release. Let it go.

Let it go right now you're going to slowly roll down right to there. Now hold there. Maybe come up a little bit right there. Now I want you to touch the ball, but I don't want you to push into the ball. Bring your hands behind your hips. [inaudible] there we go. Now the PR form of the ball and should stay the same.

You're going to try not to come off of it, but you're also going to try not to push into it. Bring the legs to this Fe agonal here. Now from here, don't come off the ball, but at the same time, don't push in Twitch. See how far forward you can go with your legs reaching there. Good. That's good. Hold there. Very nice and can feel that working there. Now I'm going to take my hand away.

You can do it. I know you can. There we go. Beautiful. Very small, right? Like front and center. Left leg front. Don't go to big bill, right? Like front arugula left Lake front. One more. Right leg. Hold their bicycle and bend it in and up and up.

One more and up and up. Now we're not gonna reverse it today by my hope. Have you hold there? I'm going to take this away, but don't go up. Don't go down. Now stay there. Take the hands away. Balance here for three. I know you're working to. This girl is on fire and now roll down one vertebrae at a time and he's in and he can relax you. Okay. You can feel that working in the upper abdominals. Good.

All right, let me move that because someone like me has a tripping problem and I know I'll trip over it. So what you're gonna do is you're gonna extend both legs out. Uh, so I suppose those, the feet flat onto the mat. There we go. And actually I just put it away. But I'm going to use this for you and this will help open up your hip flexors a little bit more and bring both knees into the chest. I want you to bring soles of the feet flat onto here. There we go.

Now what you're going to do is you're going to start with the tailbone. You're going to roll up what? Uh, I'm sorry, uh, bring the head down for now, but start with the tailbone. Roll the hips up, one vertebra at a time all the way up, up, up, up, up, and then start from the sternum. Melt down one vertebra at a time. Now let's do slant board pelvis. You're going to bring your fingertips right here. Don't move your arms.

Just roll the hips up again, rolling up into your wrist. Once you get there, I think you can go a little higher with those hips there. Hold there. I want you to push down with the hands, but push up through the hips there so you can find that position. So the goal was to have no space in between your wrist and your hip. Then from there you're going to roll down one vertebrae at a time. Starting from the sternum all the way down to the tail.

One more time. Rolling up. Starting with the tailbone. Roll up to the base of the shorter blades. Hold there. You can bring the arms down by the sides. Now keep the lift fair. You're going to bring your right knee into the chest. We're going to play operation again, right leg up to the ceiling. Now from here, lower knee to knee with a straight leg. [inaudible] there we go.

Now lift to 90 lower knee to knee. Lift 90 lower need to me. Lift to 90 hold. Now Kathy, can you lift your hips up a little bit? Beautiful. But guess what? You shouldn't have been able to do that. Those hips should have been that high. Now bend the knee. Bring your foot down. Left knee into the chest.

Left leg up to the ceiling. Bring your right knee. Yes. Now lower knee to knee. Yes. Lift to 90 lower knee to knee. Lift 90 but the hips are much higher, which I like. Mutiny. Lift to 90 now hold there. Think of that toe touching the ceiling. Don't worry about going so far back, but going more up now bend the knee, bring your foot down, hold there. And one of my teachers, Carrie Regan, she says, kill the fish.

Gut official all the way down the middle and later you can clean that fish and eat the fish. All right, so both knees into the chest. Take a nice hug of the legs. Wonderful. All right, how are you doing? Okay. All right. Both legs out onto the mat. Arms to the ceiling. Roll up to your spine for five, four, three, two, one. I'm to do the spine twist instead of having the palms down, I'm gonna have the palms forward today. Great.

Now from here it's that same idea. If I'm going to twist to the right, I'm the lead with my left shoulder blade. So twist to the right, right. Come back to center now. Right shoulder blade. Twist you over to the left, left and center and left shorter blade. Twist you to the right and center right shoulder blade. Twist you to the left and center. Now hold there. Do me a favor. Scoot back a little bit. All right.

Bring your feet against mine. Now let's do the same thing. Arms to the side. Now you can feel the pressure of your feet against mine. I want that pressure to stay constant, so I don't want one foot to push into the other more than the other, right? It's a twist to the right. Exhale, twist, twist. Yes, thank you. And center to the left den, twist, twist, and center.

One more time. Exhale. Exhale. What about this front here? Yes. Inhale center and now left. Xcel. Xcel, wonderful and center. Sometimes I do that with my feet against the wall. All right. Now I'm going to have you lie down one vertebra at a time all the way down. Great. Now jackknife. She's like, Oh good T. you're going to bring both knees, both sorts of feet flat on the mat. For now.

I'm actually gonna use Kathy Cory's cord. Man. I love this for this exercise because it allows you to have a good opening, but you don't have to grab anything, but if you don't have this, you can use like a Ron Fletcher towel or regular towel or a TheraBand, anything like that where you can actually open. So you're going to lift the hips up. I'm going to have you bring your hand through this first pocket here and then yes, I'm going to bring it not through the next pocket, but through the middle pocket. Good. Now you can rest down and then what you're going to do is you're going to bring your knees into the chest. Both legs are going to go straight up to the ceiling.

Now don't think of lifting the legs up. Just bring legs as far back as you can without the hips lifting. Now stretch the legs a little bit more for me without our lifting to make the knees straighter. There we go. Same idea of being on the tower, on the Cadillac. Push the tower bar up. Yes, and come all the way up and over. Now what you're going to do is you're going to Jack knife up at ashy Jackman up.

Open those hands. AB ducting as wide as you can. Now hold there, you have more in you. Push your heels into my fingers more. They're beautiful. Rolling down. That's all you. Because my fingers are not that strong. Now bring the legs to where you can without changing the distance between bottom ribbon hip. Lowering the legs. Hold there. Now don't lift up.

Just bring the legs as far back as you can without the tailbone rising. Then peel up. Go over now Jack. Knife up to the ceiling. As you AB duct. Open those hands. Pushing to my fingertips. Good. Squeeze your inner thighs and roll down one vertebra at a time.

All the way down on your own. Two more. Okay, now go over. Good company here. Now Jack. Knife up, up, up, up, up, up. Push here. Push. Don't use your feet. There we go. Roll down one vertebra at a time. One more. Go all the way parallel to the floor. Uh, I'm sorry. As you come over, come over parallel to the floor. Nice. Now Jack knife up to the sky.

Pull your shoulder blades together. Open your hands, squeeze your inner thighs, lift through your backs, wrap the seat beautiful and around, down in one vertebrae at a time. All the way down. Both knees in relax. Okay, you can bring your feet down and uh, yep, I'm gonna have you bend the knees for a sec though. And then let me take this from you. Great. How are you doing? See you. Jack is about as hard as you thought it was. It's in your means. Let's just go for a simple sidekick.

So you're going to lie down on your side facing that direction. Your back is going to be totally flat in line with the back edge of the mat. So maybe come back a little bit more there. [inaudible] then prop your head up onto your hand. Bring your elbow back more so you have one long line from elbow to tailbone.

Then from there, bring your, I'll move this for you. Bring your feet forward onto there now. Nice long foot. Lift the leg up, hip height, and then you're going to kick forward. Kick, kick and back, back kick, kick back, back, kick, kick back, back. One more kick, kick back, back and hold there. Bring leg on top of leg and the hand that's supporting Euro. I want you to sit your ribs on it so you can bring it underneath your ribcage, like soap underneath the other rib cage. There we go. Now feel what the weight feels like on your hand right now.

And now lift the leg up. Hip height. Now from the knee down, just nice and relaxed. Only work from the knee up. And you're going to kick kick front, front and back. Back kick, kick and back. Back. Hold there. Now you're going to do two more. Let me know if you feel more weight in your hand when you're going front or when you're going back. Kick, kick and back. Kick, kick and back. All right, leg on top of leg. Now I already know the answer so when the leg goes back actually filling more weight on your hand, the answer should be neither though. So when you kick, try to keep the weight constant on your hand. No more weight on it. When the hand, the leg is going front or when the leg is going back.

So kicking front, front and back. Back. Yes. Kick, kick and stretch and good. Two more and stretch. One more time. Kick, kick and stretch. Okay. Leg on top of leg. I'm going to keep the hand there for right now. Turn out the leg. [inaudible] then from there, nice, long, relax foot.

There we go. Nice and wrapped here. Going to kick the leg up, but when you kick up, try not to increase weight in your hand and then resist back down and again, kick up and resisting down. Kick up. So if weight is increasing, it means your side bending and you want to keep that elongated. Let's go for one more. Kick up and down. Great. Okay. She loves this one. Now what you're going to do, is it going to reach along here? Turn out. You're going to, yup. Just relax there. You're going to make a circle over around one. So you make it very clear.

Circumference two and three and four and five and reverse and one and two and three. Brush four. Brush. Five. Okay. Just so no one's looking at your butt. Why don't we have you flip to the other side so you're still facing the same way? I'm going to move the box for you. All right, so one long line from elbow to tailbone. Now let's just keep the hand here imagining that the hand is there.

Try to make sure that the weight stays constant as you lift the leg up. Hip height and nice a long relax foot. Relax that foot. Good and kick front, front and back. Back two, two, back, back three, three, back, back four, four, back, back five, five more times. Kick, kick and back to two. I'm going to take my hand away. Three, three, and back. Two more. Kick, kick and back. One more kick. Kick and back. Good leg on top of leg. Rooted the leg. [inaudible]. Now kick the leg up. Resisted down, up through air.

Down through water and up and press, press, press, press, press. Send two more. Up and pressing down. One more time. Up. Pressing down. Strike a match. Each time. Strike OD. We're going to do little circle. You're going to circle. Oh you did. Do six. Yes, thank you. And two and three. Strike four. Strike five. Reverse and strike one. Strike two.

Strike three. Strike for strike five. Okay, let's have your feet go towards the strap side of the mat again, and then you're going to scoot your body forward. [inaudible] good. All right. Now what you're going to do is you're going to sit in here, but you're going to face into the hump of the barrel. Okay? Now what you're going to do is you're going to bring your feet on top of the barrel for me. Good. Now grab the handles to the side. Keep your feet where they are, but curve your lower back under more.

Right there is perfect. Now extend the legs out to 45 degrees. You can go a little lower right there. Now push back into here more. There we go. Now hold this position. Reach the arms straight forward. Good palms down for today. Now try not to move the legs. You're going to roll down. Starting from your lower back.

Now from the crown of the head round. I'm going to take my hand away now. Roll back and don't touch either one of my hands right there and roll back up. Good. One more time. Roll down to there. Nice. And roll back up in a whole position. Lift. It's just a slight amount.

Pull back here. Now don't push him to either one of my hands. You're going to lower the legs to where you can lift the legs up. One lower two lift to lower three lift. Hold there now. No. Mary Lou Retton. No. Simone Biles. Lift the arms up to the ears. Uh, with straight arms. There we go.

Now where you can control roll down to where you can right there for now. Now roll forward and reach for the toes. Hold there. But yes. Thank you Simone. Lift the arms to the ears. I mean your name is Kathy. And routing down and roll. Reach for those fingers. For the toes. Yes. On your own. Lift the arms. Now hold there.

I'm gonna take my hand away simultaneously. Lower your body down. Now roll that up. Hold there. You're good. So I'm going to have you do this. Flex your feet, reach up, grab your toes. Then from there, lead with the crown of the head around forward. Pull up through your core hold there for three. This is called the balance. Hold there two and hold the one relaxed down.

Very nice. Okay. How are you doing? I'm good. Standing up. I'm going to remove this. Now we could use the barrel for the um, hip circles, but I'm actually going to use my foot instead. So you're like, what is he talking about? If you're going to sit down, feet are going to go onto the mat and you're going to sit on your bottom. You're going to take your roll down position. You're going to open the legs, parallel hip width, distance and bring the souls, I'm sorry, a sole of the feet flat onto the mat. Good. Now hold onto the back of your thighs wide.

Elbows to the side before you roll down. Come up for a second. Yes. And that was just about she read my mind. Yes. You're going to start with the tailbone. Roll the lower back into my foot. Good. Now hold there. What you're going to do is you're going to take the arms, reach them forward, but keep pressure into my foot. Then from there, reach the arms back onto the floor today.

Now I want you to push into my foot, but open through your chest. Yup. You can just bring the hands flat today. It'll be a lot easier. Now from here, you're going to bring both knees into the chest. Good. Both legs straight up to the ceiling. Good. I want the weight to stay the same in my foot. Don't let the weight come off of it. You're gonna look straight forward.

You're gonna circle the legs right now. As you go down, you have to really push into my foot and come to center. Yes. Lower right here. Push, push, push, push, push and center. Right. Push into my foot. Yes. And let go. Left around. Center on your own. Ride around and up. Keep pushing into my foot. Beautiful Cathy. And let me give you a little stretch that okay.

Knees into the chest and relax. All right, so it's that idea of keeping that curvature and when I lower the legs, I don't want this to happen. Otherwise it goes out of my core and goes into my hip flexors a little bit more. Did you feel that you felt more core work? Hip flexors were a little bit more loose then. Great. Lie in your stomach facing the back for me and we're going to go for some swimming chin. We'll go over the edge of the mat.

You're going to bring the hands onto the mat. Onto the forest. Sorry, I'm sorry. In front of you. Good and then yes. What you're going to do is you're going to just keep the hands on the floor. Lift your upper back up. The hands will probably slide a little bit. There we go. Now push down with your left hand. Lift your right arm up, lift your left leg up. Good.

Now pull in and up through the abdominals and alternate arms and legs and swim. Two, three, four, five. Exhale, three, four, five. Inhale, XL three, four or five in XL, three, four, five. Lower down counter stretch. Child's pose. I'm going to do just two more sets with you. Now as we do this, go back out into the position again. I want you to uh, push down on me here. Yes. Now lift up.

Now push me. Lift your right leg up now. Now as you lift up though, push down on my hand. There we go. Push down on this one too. Now change. Push down on both hands. Push down, down, down. I need more down in my hands. Down. Yes. Down, down on your own. Down. Now swim. Swim to keep pushing down on my hands. Yes. Push. Push, push, push, push. Lower down. Great.

They gave you a little bit longer line in your leg, so allow the front of the muscles to work more so then that way you didn't get a little bit of a flutter there. Now you're going to sit back on the heels, stretch out again. Then from there, you're going to keep this position. Reach the hands as far forward as you can. Then keep the hands of where they are pressed down. Curl the toes under without changing. Yes. Legs together. Now don't move the feet. Don't move the hands. Just shoot your torso forward as you stretch the legs through in one long straight line and your eyes, but to a plank position. Yes.

So you're right where I want you, except I'm going to bring you here. Then from there, I want you to lift your head up to this pole. Good. Now pull in and up through here a little bit more. I'm going to place this right onto your back. That's like a balance. A pole like you're gonna walk the tight rope.

Let me see a little bit more of a protraction. There we go. Now don't let the bar move. Lift your right leg up and lower. Lift the left leg up. That bar is waving around. Now lower down. Keep that bar more still right leg up.

Better left leg up and better. Lift the right leg up in a hold there. Now keep the bar balance left. Heels going to go back, back, back forward. Now change legs. Lift the other leg up and go back. Go further back. Good. Go forward. Bring the foot down. Lift the leg up.

Now go back, go further. Back. Go forward and change. Lift and go back, back forward, and then foot comes down. You can bend the knees. Rest. Great. All right, roll up to your spine. I'm going to bring the small barrel here. You're going to stand up for me just briefly there.

Just be careful that pull there, because if you're like me, you're going to fall on it. Now what you're going to do is you're just going to sit down on here. You're going to bring your feet down onto the mat and you're going to lift onto the floor. Rather, you're gonna lift your hips up. Shit saying she's working. All right. Bring your feet down. Good.

Now I want you to push down as you lift your hips up and push down with the big toes there that the toast bread and you can let your head go forward. Good. Now I don't want you to take weight off of the first metatarsal of the left foot. Kick the right leg up, okay, and lower. Now let's, okay, now let's do the other right and kick up. Okay, that's still the left kick up there. We're going lower and kick up and lower. Keep the big toe joint down in each foot. One more time. Kicked up and lowered. Stay there. I want you to crack a Walnut here. Oops. You okay?

Yeah, I'm not a problem. I have that effect on people. All right, lift up, crackle on it here. Lift underneath my fingertips. Keep the Walnut cracked and then right, like kicks up as you push down with the left and then push down with the right. Good. And you can lower it down. All right, not bad. So I'm going to take this from you just cause those toads are cramping a little bit. I think I'm going to leave out the kneeling psychic for today. And then what you're gonna do is you're going to scoot back a little bit and then I'm going to have you had the legs all the way straight.

Cross your right leg over the left leg. Now we're not going to do the full boomerang. We're going to do more of an archival boomerang. You're going to bring the hands down onto the mat. You're going to zipper up through the lower abdominals and you're just going to tip back. Now hold there, stretch those knees open close.

Now you're just going to roll forward as your arms. Swoop backwards and now go all the way forward. But just come to do the half line hold there and you're just going to stretch to three. Roll up to a tall back. Hands on the mat. Same thing we just did. Go back open close. Now sweep the arms back and round. Ford and stretch. You could just go all the way for it. You don't have to do all that right now.

She's like, I want to though. No. Rolo tall and they're going to go onto the mat and now when you come back up, don't go do this yet. Okay. Yet, now go back open-close now just swoop back. Thanks Swan Lake and go forward and stretch, stretch, stretch, roll up tall. And now one more time. Go back and I'll switch and our swoop back thing.

Swan Lake can go over. Reach for the crown and head reach, reach, reach, reach, reach. Nice and lift up tall. Now we are going to add in what you were going to do. So let's go back a little bit, right? Like on top of left. And then same thing. You're going to go back, but this time, open, close, come up, reach the arms forward and pull back through your ribs. Think of that. What we did an OpenLink rocker hold there.

Those ribs can come back more. Pull up to the pubic bone more. Now keep that. Bring your hands back now. Plus the hands. Lift up through the arms, up through the legs, up to the ribs and yup. Now head forward. Head forward. Head forward and you're going to float down. Take the arms, circle them around and stretch and roll up tall.

Hands by your hips. Now tip back to back and gold up over a little quicker and then open close. Now I just, sorry, just the one time, there we go. And come up. Reach the arms towards you. Pull back here. Good. Now hold there for a second. Retail his arms forward. I want you to keep pulling up through here.

Now elbows come back. Good stretch. I know. She's like, you're pushing me, but I'm not. You're going to lift the legs. We're going to lift your arms up. Keep lifting the arms, keep lifting your legs. Keep pulling up to the ribs and reach the head forward. That will allow you to float. Now hold there.

Just relaxing the shoulders as you circle around it and relax there. One more set. Okay. Now lift up tall. Hands down, and then to back and open. Close and come up. Stick it. We have back. Yes. Elbows. Come back and stretch. Lift the arms. Lift the legs. Lift the ribs.

Head forward and float. Float, float, float, float. Got to circle around. One more time. Roll up tall and now go back and open. Close. Oh, sorry. Just the one time. She's that one side right now. Lifting up and park it. Yes.

Elbows come back. Stretch. Lift the arms. Lift the legs with the heart. Head forward as you lift and circle around and stretch. Good. All right, you're on the home stretch. Let's go for the seal. They're going to reach through. Grab underneath and then you're going to balance.

And then each you come up. Think of that rib cage pulling back, lifting up through the pubic bone. Head and tail are going to meet towards one another. So rock back and clap. Three times. Cup one, two, three and up. Clap two, three and back. Clap two, three. And up and back and up. Clap two, three and back and up and back. Clap two, three and up and back. And balance. Hold there. All right, so you told me you would like to work a little bit on the sit to stand. Stand to sit that exercise. So what you're going to do is rest for a second.

You can scoot just a little bit forward. Good. And then you're going to stand up right there on the floor. Now I'm going to, instead of having you cross today, you're just gonna stand right where you are facing towards that direction. Good. And then step a little bit over to yes, maybe too much perfect. And I'm such a [inaudible] too bad that way. All right. Reach the arms forward and then what you're going to do is you're just going to forward of the hips. Then the knees and just sit down. Yup. There we go.

Now grab your ankles, rock back, rolling like a ball. Rock back. Then stand up. Good. Now I want you to initiate the hinge from your hip. Let your hips fold, knees fold, Ella ankles fold. Just relax it forward and then sit and rock back and roll up in heels down. Head up, bottom up. Good. Now we're going to do it again as you come up. Don't let those knees come together though. All right, and then you're going to just fold.

Let it go and then grab your ankles and then come up in heels down. Head up, bottom up. Yes. All right, that was good. One more time, but this time I should come up. I want you to go forward through the hips as you push down through the heels. Now forward now go back, heels down, hips forward, bottom up, head up. That bottom was a little bit late though for my taste. We're going to do one more now realize, relax for a second. All right, so you're overthinking just a little bit. So what folds in your body? Your elbows fold your fingers fold, but also your hips can fold, your knees can forward, your ankles can fold. Don't worry about lowering down.

Do that. Let the joints do what they naturally do. So just initiate it from the hips, like the hips fold. The knees will eventually fold. The ankles will forward. Yeah, let it go. Just, there we go. Grab your ankles now. Hips forward. Okay. And then now what's better though? Rome was not built in a day though, so that was good. All right, but that's a little easier than you thought it would be though. Right? And over time you won't need to do it here, but what I want you to focus on is just more lounging the joints to naturally do what then come up to then when you, when you go down, but when you come up, it has to be simultaneously pelvis forward. As the heels go down, as the crown of the head goes up, as you zipper up, as you lift your sits bones up, I know it's a lot to think about as you wrap through your choir. All right.

Wonderful job, Kathy. Thank you so much. Did a good job. First time on PA. great.