Beginner Series #7

Okay. So good evening everybody. I hope we had a not too hot day, but we're going to get nice and warm now. So this is lesson number seven. So tonight what we'll do is just run through the whole beginning of math work from beginning to end. First Time fully out through. And if you were here in the last class, see if you can remember those little tricks and ways to fight. Go deeper into the exercises. So let's have you all lie down on your backs for the warm up with your arms, by your sides. If you have a pillow under your head checked, if the neck is nice and long, then the knees so the feet are closer to your bottom.

And take a moment to lengthen the spine on the floor and pull the powerhouse in and up and gently glide the hands down so you feel the shoulders moving away from the ears. And then very gently pay attention to the shoulders and pressing slightly towards the floor. So you're widening the collarbones and then double check that the power is still engaged and have the midline with your size. And if you write me towards your chest, right, becomes up and put the foot back down and tighten the hips and lift the left knee up and put the foot back down and keep your powerhouse engaged. If you write me up and put the foot back down, and if the left Mia and put the foot back down and lift the right Nia and put the foot back down and the left knee comes up and put the foot back down again.

Check the shoulders along. Have the big not align with your size with the right knee again, keep the stomach in. Lift the left knee up, have the hips in the knees here for a moment. Put the right foot back down, put the left foot back down and reverse left knee goes up. Right knee goes up, have the midline left foot goes down and right foot goes down. And again, if the right knee up and the left knee up, hug the midline here so the hip slip tight, right foot goes down, left foot goes down, left knee, comes up, rightly comes up, left foot goes down, right foot goes down, hands on the naval so you can feel your own belly. Lift the both knees up at the same time. Bring the knees in towards your chest.

Pull the stomach it, float the feet back down, keeping the hips narrow and the stomach long. And if the knees back up and put the feedback down and if the knee Saca and bring the feet back down. And if the knees up, I put the feet back down. Lift both arms straight up to the ceiling. Pull the stomach in, lift your head and chest up and strips the arms towards the ankles. Have look at your navel. It should be long and flat. Pull the shoulders down away from your ears.

Float your sobers and head down and pull the stomach muscles in and up and lift again. They placed in the arms. Reach the fingers and lower back down and lift up. Shoulders, move away from your ears even more, Tim and lower back down and lift up. Close those reps and lower back down. Now add the knees to this.

Lift up again and bring the knees to the chest as you want my stuff and engage the powerhouses. You lower it down, down with the stomach. Relax hands and to the ceiling. Lift up again. Bring the knees up or no body together and lower back down and lift up again. That's it. And lower back down and lift up. Pull the stomach in and lower back down.

Very good. Take a deep breath in to set the four hundreds. Lift up. One more time. Lift the legs to the ceiling very slightly. Roll the feet out. Start pumping with the arms. Breathing in deep breath in. Exhale full. Five to four. Five. Exhale, nice and long into three, four, five. Exhale.

Stretch the fingers out. Three, four, five. Nice meeting long, long hands. Five, two, three, four, five. Exhale, pull the ribs in. Six, two, three, four, five. Exhale, pull the stomach up. Three, four, five. Exhale. Three, four, five, eight, two, three, four, five. Exhale, three, four, five, nine, two five, eight sale, three, four, five last set, three four, five, six, seven, eight, nine, 10. Bend the knees in tiny, tiny ways, headed feet to the mat and relax. Very good work.

Stretch your arms out over your head and stretch your legs out. Give yourselves a long stretch as you reach Paul the stomach aps. He feel this lovely long, slim waist, and then bring the answer to the ceiling and roll up to a sitting position. Or Bend your knees and rock up and bend the knees for rolling back and up and start rolling back. Pulling the stomach and looking down to your navel.

Check that the shoulders are down away from your ears and roll back up and lift and check that the shoulders are down and the stomach is long. Roll back again, rounding through the spine. Check that you're really working in the powerhouse and roll back up and roll back. Pull the stomach, weigh in and lengthen and open your waist. Tiny waist and rollback up. Stretch the arms out in front of you on roll back again. Halfway.

First time pulling the stomach in. Check that the shoulders are gliding down your back to engage the shoulders. Come back up. And this time going all the way to the mat. Roll down, roll down, roll down. Keep dropping you back onto the mat till you get to a flat position. Lift the arms up to the ceiling. Just straight up.

Check that the shoulders are away from your ears. Lift your head and chest and roll up again. The knees should be bent and if you need to, you hold your thighs to help you come up. Very good. And again, roll down, pulling the stomach and articulating through the spine all the way down, all the way down. Lift the arms up to the ceiling and then check the shoulders. Move away from your ears. Lift your head in, chest and roll back up.

If the knees are bent, if you need to help you, grab your thighs now. Stretch your legs out in front of you and start rolling back. Same Movement, rolling down, articulating through the spine and links and through the feet in the opposite direction. Once you're flat, stretch your arms over your head. Long reach with the arms. Bring the arms up to the ceiling, curl your head and chest up. Pull the stomach in and peel yourself off the mat. Come up, roll up and UNIS.

If you need to stretch forward and roll back down again, we member. The shoulders are away from your ears in the spine. Articulate all the way down. Roll, roll, roll, roll. Nice work. Stretch those arms over the head and bring the arms up. As you lift the back body opens. Your powerhouse engages Rebecca. Very nice. As you stretch forward, pull the waist way back so you wasted small.

And one more time rolling down the shoulders. Move away from the ears so you really focus into the center of your body. Opening it up, articulating every bone in your back. Stretch way back and lift the arms up. Pull the head up, curl through the spine to roll up, roll up, roll up, and just stretch forward and put your hands on your shins for a minute. Pull the stomach in and gently lengthen you back down. Relax your head. Let yourself have a little stretch.

Flex your feet if you can reach your toes, hold onto them. If not, hold your shins and again, bend the elbows a little bit more and then come up. Bend the knees and roll down onto your bat for single, like circles of rolling down until you're lying flat on your back with your hands, by your sides. Take your right leg and lifted straight up to the ceiling. Arms are by your sides so your hands are by your side. To take a moment to organize powerhouse.

You want your left knee bent first set. Check that the back is long, so tight. The upper bodies nice and elegant and start taking the leg to the left. Circle the leg down, around and up. Cross down, around and up. Cross down, around and up. Crust down, around and up and circle the leg. And now reverse it. Keep the hips quiet and every time the leg comes up you pull the powerhouse up. So see you can get the connection of the leg to the stomach.

Circle the leg and up and circle the leg in up and put the leg down next to the other one. Check again that your back is long. Your stomach is in your shoulders among the fingers along. Lift the left leg up to the ceiling. The right knee will be bent to help to get it straight in the left knee and start to the right. Circle the leg and up. Circle the leg and upkeep the hips. Quiet as you do this, circle the leg in up to really loosening the hip socket. Circle the leg in, up and circle leg up, and put the leg down next to the other one. Very good.

Bend the right knee in and lift the leg up again and take the left leg and stretch it out on the floor for two straight legs. Now. Now feel the right hip down into the mat and slightly lengthen that right hip towards the left heel so and then lock the hips. Long toes reaching up and take the leg to the left. Circle the Reagan up. Circle the leg up. Circle the leg up. Circle the leg up, circle the leg up. Reverse it. Circle the leg up.

Circle the leg and up every time the accident is to the nose. Circle the leg and up. Circle the leg and uphold the leg with both hands. Give the legs stretch, but take the right tip and lengthen it down in. Lengthen the left leg way down on the mat. Check that the shoulders along the back as long.

Put the hands down on the mat. Reach the feet foot to the ceiling and then float it down to the floor so the hand stay down, Tim. The leg is long, the stomach is in the back as long all the way down on the mat. Very good. Bend your left knee in. Lift the leg up to the ceiling. Check that the leg is long. Both legs are long, the muscles are up, the stomach is in. Starting to the right. Cross over your own body. Cross down, around and up. Circle the leg and up. Keep the hips quiet as you do the movement. Circle the leg and up.

Circle the leg and up. Reverse it. Circle the leg up, circle the leg and up. Every time you bring the leg up. Use Your summit connected to the center. One more time and up. Now hold the leg with both hands. Check that your shoulders along. Check that your neck is long. Check that the legs are long and the waist is smaller than put your nicely by your sides and float the leg down. Long leg, long stomach, long back, narrow hips all the way down long. Lean body.

Stretch your arms over your head, reach with them, and then roll up to a sitting position or bend your knees and rock up. Very good. Have a look at where your feet are. Put your hands by your hips for rolling, like about transition. Let you bottom up and pop it forward. So rolling like a ball holding behind the knees. Pull the stomach in.

Check that your shoulders are down and gently look in towards the center of your body. So you're looking in towards, into, it's a Uranus seeker. Keep this shape Roback to your shoulders. Roll up in balance and roll back and roll up and check that those ribs are closed and roll back and roll up and keep that tail under you. See you're balancing between back Hugo and up. So you balance right between the sit bones and the and the tailbone.

One more time. Rolling back and up. Excellent work. Grab your ankles if you want to go deeper, get even to into a tighter ball and keep your feet close to your bottom as you go back and go up. Nice tight ball and roll back and roll up. Very good. And roll back and roll up two more times and roll back and row up.

And one more time. Roll back and roll up. Now hold this position. Pull the shoulders down, pull the stomach in. Look up for a minute. Keep your feet in the air and just let go. Just the balance. Pull the feet to the bottom. Make that stomach work. Now lengthen your waist. Oh yes. Put your feet down, stretch your arms out, feet.

Come to the mat and roll down on your back for single leg stretches. So lying down on your back. We connect to your powerhouse. Check that the stomach is in. Adjust yourself if you need to to get a long back, narrow and hugged the midlines. Tighten the hips. Bring both knees to your chest for single light stretches.

Well it needs to come in. Take both hands and hold your ankles, ankles. If you can always close to the ankles as you can now lift your head and chest up and check the the shoulders alone. Now remember the outside hand goes to the ankle, left hand goes to the right knee, left and left leg is out long. Lift the elbows a bit if your chest a little bit and switch your legs. Left hand to left ankle. Switch right hand to right ankle.

Switch left hand to left ankle and switch. And every time pull that leg in and Ben the hip and bend the knee and switch and sweats and switch and switch. Bring both legs in. Pull your feet to your bottom. The feet come in tight, tight waist. Lower your head to the mat, lower your feet to the mat. Take a breath in here and breathe out and roll your head to the right once. Roll your head to the laugh and back to the center.

Double leg stretches. Bring both knees to your chest, hold onto your sins and your ankles and curl your head and chest up. So again, you're into little tiny ball. See if you can lift up. So only the tips of the shoulder blade, the touching the mat. Keep this shape with your trunk and stretch your arms and legs out. So you reach to the hands and the feet. Circle the arms and come back in and stretch those arms and legs away.

Circle and come in and stretch and circle and in and reach the hands. Go this way, circle and in. And one more time and stretch. Circling in and head and feet. Go to the mat and relax. Now really, really good work.

I would like to have one more look at this and let's take a look at beer. Get here because of course we always are learning together and we're all learning from each other. So beer get, would you mind just demonstrating this one? So bring your knees into your chest, hold your head and chest and a stretch your arms and legs away from you. Legs. Go out and circle the arms and bend your knees and hope. Okay. And relax for one second. Relax for one second. So this is a very, very common mistake that happens where you're dropping your head and shoulders lower to the map when you go out. So you're doing this, you go down and then you come up, but you want to stay up. This is your powerhouse. Nothing moves in the trunk at all when you do this.

So let's have another go because you've got it. And you can do this. So have a look. Have a look. One minute. When you're lifting the ribs that tight, the hips are tight to the powerhouses engaged. Now don't change your powerhouse. Just move your arms and legs. No had come back in one more time. Arms go this way. There it is. Hold it. Hold it, hold it, freeze it there.

Look how beautiful your powerhouses. Now circle the arms. Circle the arms. You don't want to go right and breath. That was fantastic. So subtle thing. Yeah, you work hard like that subtle little detail, very valuable to make you very strong. So let's do three more and really focus on this. So bring your knees into your chest, curl your head and chest. Stop.

Check that your shoulders are down. Stretch your arms and legs out. Tiny waist, no movement in the body. Circle and come in. Oh, I love this as stretch. No movement in the powerhouse. Circling in one more time and stretch. Circle it and put your head and feet on the mat and I've got news for you. You don't look like beginners anymore. Now that was great. Scissors are next. They'll bring your knees into your chest, curl your head and chest up. Unless your neck is bothering you.

Otherwise you keep it down. Lift your head, legs up. Take your right like with both hands and pull it towards you twice. Pool, pool, scissor, the legs, pool, pool, sweat, pull, pull. Now really get a little bit of a spread between the legs. Pull, pull, sweat, pull, pull. Keep the body quiet as you do with it. So no movement in the trunk. Remember just like in the other exercises, powerhouses quiet. Just the limbs work. [inaudible] poll last one, Popo.

Bring both legs up. Bend your knees, head and feet to the mat and rest. Super, super. Roll your head to the right road ahead to the left. Roll your head to the right. Roll your head to the left. Very good. Now take your hands and place them behind your head. Knees and feet are together. Bring both knees into your chest.

Curl your head and chest up. Lift both legs straight up to the ceiling. Now same thing here. Lift the chest, close the ribs and stay here as the legs float away from you to lower them a little bit and bring the legs back up. And don't let your chest drop. Lower the legs a little bit and bring them back up to no lower than that and lower the legs. Keep the stomach Nolo within that because you're going to have an lift. So better small movement and staying up lower and lift.

And one more time. Lower the legs and lift. Bend your knees, head in, feet to the mat and rest. Nice work. Bring your arms down. Again, roll your head to the right and roll your head to the left, back to the center. Stretch both arms over your head. Pull the stomach in and up and stretch your legs out on the mat and then roll up to a sitting position. As you roll up. Close the ribs, pull the stomach up and peel yourself off the floor. If you need to bend your knees, you can, and then once you're up, open your legs out a little wider than the mat for spine. Stretch forward to remember in the last class we really worked on pulling back into the from the waist down. So stretch your arms out in front of you.

Lift two way up. Imagine you have a big belt that you have to lift out of, so take a deep breath in and then someone's pulling the belt. As you start to bend over the bending forward, round your upper back, your middle back, your lower back stretch way forward and pull way back at the same time. Counter stretch. Roll back up and glide the shoulders down your back and lift up the spine.

Lift up the way. Sandy. Very good. Lift up tiny, tiny waist. Then again, drop your head and start to roll forward. Reaching back in the waist, reaching forward with the upper body, with the hands being shoulder height so you diving into your own body. Roll back up, roll back up, gliding the shoulders down your back and lift up in the sternum. Lift up through the whole body. Make sure the shoulders are down. Take a deep breath in and drop your head and round forward reaching long polling back in the waist. As you go forward, reaching forward and feel someone pulling you back in your waist.

Head is way down between the arms and roll back up. And as you roll up, the shoulders glided down. Lift up tall, lift up through the back, lift up through the waist, tighten the hips and get even taller. One more time. Drop your head and reaching long pulling. Weigh in with the stomach, reaching out, reaching even through the toes, and then roll back up and feel the hips long into the ground. Nice stacking up of the spine and just hold this position. Now that belt just got wider. So you have to get more lifted, narrow the hips, get a little taller, press the thighs into the mat, get a little taller and relax. Nice work.

Then your feet and whole behind the knees for the preparation for open leg Drucker. So let's have you all actually move forward on the mat. Then lift the feet up off the mat and Tuck your tail under you and close the ribs. So get Cindy. That's it. Check that. As you close the reds, you don't lift your shoulders up. So Wendy, shoulders down. Yes, yes. So the work is down here, not up here. Take your right leg and stretch. Bring the leg down. Take your left leg and down. Shoulders down, right.

Like goes up and down. Left leg is up and down. Very good. Right leg is up and down. Left leg is up and down. Now, tiny waist. As you extend both legs up, hold it. You find a place to balance.

Come back down and again, opening up the back body. Pull up your stomach and down and one more time. Find your place of balance and prepare to roll back, roll to your shoulders and roll back up and balance and back. Looking down into the center of the body and roll up and balance is under you. Roll back again and roll up and balance and one more time. Roll back and roll up and balance, balance, balance, and bend the knees and put your feet down. Very nice work.

Stretch your arms out and roll down onto your back for corkscrew. So lying on your back, your arms will be long, your stomach is pulled up. Check, adjust and get something under your head. If you work with the pillow and then bring both knees into your chest, pull the stomach muscles in and lift both legs straight up to the ceiling. The feet should be right over your hips, narrowly hips, and really pull the stomach up. Keep the hips pressing into the mat and draw a small circle to the right, down to the left and up to the left, down around and up to the right, down around it, up to the left, down, around and up to the right, down, around and up and to the left, down, around and up.

And now first time, if you want to, you lower your legs to the floor with the legs straight, the stomach pulls up, the back is arm or you can bend your knees if you want to. That was so good. Stretch your arms over your head. Pull the stomach up, bring the arms to the ceiling and roll up for saw so you roll up or rock up. Bend your knees if you need to bring you up. Very good. Stretch your legs and open them a little bit and flex your feet so your feet are wider than your own mat. A little bit wider, Wendy, with your feet. Good. Now just take a moment here to feel the heels pressing away from you.

They truly are opening up the bottom of your foot. See if you can slightly spread your toes apart. So lots of energy in the foot. Now pull the kneecaps up. So if you have space between your knees over time, you want to close that space out and really stretch up the back of the leg. So every time you put a little energy into that. So Sandy, can you stretch the knees down a little more?

Oes and politicos up a little more. Look at that. Excellent. Now take your arms and stretch them out. So let's do this. Okay. All right, Rebecca, forward. There you go, Tim. I like this. I like this. Go for it. So only thing is Tim, I want the arms right to the side. So all of us, let's lift our chest up. Same thing. Get out of the waist as much as you can. Not Push the shoulders down and lift the chest up. One more time. Excellent.

Flexibles feet twists to the right and left hand goes to the right little toe. Stretch one, stretch to stretch three. Sit up tall and lift your chest. Twist to the other side. Stretch one. Will this stomach weigh up three and sit up tall twists, then one and two and three and lift. Twist them one.

Keep the right hip down and live twists and left hip stays down. Don't let it live and lift. Blast one stretch and two and three and lift tiny waist. Stretch the knees, flex the feet. Bring the legs together. Reach out with the arms and slowly roll down onto your backs, articulating through your spine till you lie down on your backs all the way down.

And now roll over onto your stomach for preparation for Swan. So yeah, let's just have you right as you are just everybody roll over onto your stomach. Place your forehead on your fingertips, have your knees together, and take a moment to narrow the hips and engage your powerhouse. Again. You're lifting your stomach up. You're taking your tail and just have feeling a length and a connection between your tail and your heels. Some of you, if you pull your belly in a log, you can actually lift it off the mat.

Make sure that your barracks are nice and tight so the hips are engaged and the hips are narrow, so really lengthened there. Now without losing your powerhouse, lift your elbows off the mat. Now lift your fingertips and forehead off the mat two inches so you are long line. You're from your tail to your head. You're stretching into opposite directions and lower back down and lift up again and hover off the floor and feel that length. See if you keep your feet on the mat to only lift your upper body and down and lift up again and hover tiny waist long tail, Rebecca as you can. That's it. And lower down and lift again, nice and long and dao and one more time. Lifting up in lengths and long tail, long head, long neck, hovering off that mat to the upper bodies.

Nicely engaged and lower back down. Very, very good. Now let's have all of you move forward to your shoulders are just about at the edge of your mat and stretch your arms out. If you need to take a towel. Rebecca, I think you're going to want a towel to place under your hand and your elbow so that when you slide the hands in, you can, they're going to slide saliva down. You want your hands on the towel, your forehead is down and your arms are straight. So you lie down. Uh, [inaudible] yes.

Now karate chop with the hands. That's it. Yeah. Oh, from this position, lift your headed chest. Pull the shoulders down and Bly the elbows in under your shoulders. And if you test stops, you feel the shoulders guy down the stomach. Slide. Very good. Now engage your powerhouses.

You do this to the hips along the legs and law. Pull the shoulders down your back and pull the elbows under your shoulders. Pull them in. Hold them in. Shoulders and y long neck, long stomach, long back and slide the hands back out, lengthening out on the mat. And again, pull the shoulders down your back as you lift. Well those shoulders down and look forward. You want to be lifting up and lower back down.

And one more time. Pull up and make sure you come right to the elbows, the under your shoulders lifting up. Check that the shoulders are away from your ears and now make fists with your hands. Press down with the arms to get a little more high. Can pull the stomach up and bit open. Those shoulders who are single leg kicks and knees are together. Go with the right court and Lincoln out left and long and kick and long and kick kick and long and Kay Kay and long and kick, kick and long and kick.

Kick this tight and pic great and long and long kick kick. Very good and long. Now like are move yourselves back to your kid would be on the map or dapple like hit. Take both hands in place in behind your waist. So one hand is holding the other hand in turn. You're right, you're nose to the left so your right ear is on the map.

Right years on the map. You're looking to the side. You want your hands right behind your waist and take a moment to press the elbows down. For some of you. This will be a pretty intense stretch and you want to be sure that one hand is holding the other. Now tighten your hips and make sure your knees are together. Knees are touching. Keep your power has engaged in bend both knees. Kick your bottom three times, k, k, k the feet.

Go down the arms, go back and squeeze the shoulder blades and lift your chest up so you pull back with the arms and lift off the mat. Lift your head and chest up, lower down, and the nodes go the opposite direction. Left here on the math and kick again, k to three, pull back with those arms. Squeeze the shoulder blades and lift. And for a side again Ben and here two three and pull back. Squeeze those shoulder blades and the lift and other side and kick and pull back and stretch those arms back and lift.

Straighten the elbows and first side again, kick to three and pull back and open that chest. Stretch those arms back, straighten your legs, straighten your arms and other side and kick to three and pull back and lift that chest. Probably reach back with your hands to your knees. Lower down. Nice. Work with your hands under your shoulders. Take your bottom back to your heels and stretch your body. Way Out. Nice stretch. Pull the stomach way in. Take a deep breath in here.

Breathe into your waist. As you breathe out, relax your hips. One more deep breath in. All the way to the tailbone through the whole spine moves and without relaxing hips. Very good lie out on your right side two all facing the front. So let's have you ladies. Yeah, exactly.

Just move your head around. So this way. Um, Wendy, exactly. So everybody's facing this direction. Support your head with your hands and you all want to be lying other way. You run Cindy close. Yes. Yes. If you need something under your head, are you okay? Tim, are you? Yup. So now in this position, especially if you have your, your head supported, pull the shoulders down.

You want it just like with your stand and want to feel elegant. The same goes when you're on the side. The other hands in front of your chest. Pull the stomach up, length in the legs with both legs up and move them forward. Put them down for the small movement. Lifting in long nights. Flex of your feet, the bottom. Put the little toes into the mat. Lift your top like only a little higher than your hip.

Flex strongly and lower down. Keeping your stomach in your hips long and lift and push into the heel and lower down and lift close as ribs and down to your long hair. That's it. And down and lift the leg. Oh, you're a little higher than your hip and and down and lift. This one is parallel and down. One more time and lift. Very good and down. And now the forward one, he'll swing to the front and then you just go straight down to lift your like hip height. Extend through the toes and swing to the front.

Double Pals and lengthen straight down. Double Pals and reach to the side of the room and double pals and lengthen your waist. Double Poles and reach double pals. Very Good Wendy, and reach one more time. Double Powells and we to go straight down.

One leg on top of the other. Turn your top like out to the high kicks to the side. Swing the leg to the ceiling and flex it down and swing the lane and Bam and swing the leg and tighten the hips. Swinging and down and swing he the hip. Snap and swing and swing and down.

One more time. Swing the leg and down. Point your foot. Check that you hit the sack, the middle circle, circle one and two and three and four. Make sure the circle has happened. Front, half behind seven and eight. Reverse it back and back. Every time you go back you should be feeding your buttock, working and your hips. Long, six and seven very good.

And a pick your top leg and bend it up in front of you on the Mat flexor. Inside Reagan with the leg up, down, shoulders down. Lift the leg down, lets you lift the leg and down and lift. Stretch the knee down and lift down and lift and down. Nice Long Lake and down.

One more time and point the foot. Check. The shoulders are down in the little circle. Circle one and two and three and four and five and 60. System in reverse it and two and three and four and five and six and seven. Very good in eight. Extend both legs out.

Check that you wasted law. Check that your shoulders are down, that the hips and narrow and lift both legs up in the air. Lift them with them. Lift them lower down and lift. Lift a little higher if you can. And down. Very good. And lift. Lift, lift and stretch those knees a lot. Believe lonely. Late and down. One more time. Lift. Hold it. Hold it.

Hold it and down. Nice. Roll onto your stomachs for a little beat. So place your forehead on your hands. Have your elbows wide. Check that your waist this long. Your knees are together. The buttocks are tight.

And pull the stomach in and lift both legs off the floor behind you. Stretch your knees now opening close. Then one, two, three, four, five, six, seven. Lift a little higher. Three, four, five, six, seven. Lift as high as you can. Four, five, six and eight. Huh? No. With the legs, with your hands under your shoulders, take your bottom up and sit back into your yields. And as you go back, pull the power house sitting up to you. Stretch out the middle, back the lower back. So you go right back. Opening up your back. Take a breath in. Here I breathe out. One more time.

Deep breath into the safe room and breathe out. Very good. Now come onto your left side. Y'All gonna face the back here. Support your head with your hands to do the other side. Can this be in front of you? Pull the stomach up. Lift both legs up and bring them forward. Put them down and flex your feet.

So same thing because your legs are in front of you. It's a natural place of, it's easier to get this length in the back body. Feel the back ribs widening. Check if your shoulders are down, flex both feet. Take your top leg and lifted and see if you can make it longer than your bottom leg. As you lower it down, see if you can keep it even longer. See you reaching out with it, lifting up and [inaudible] it away from you and lift up and as you lower it down, push from the waist to get length and lift so the waist and the legs go in one direction. The trunk is going the other long patches so you always leave them in your body making space and lift, making long muscles and opening the skeleton up and very nice.

Have the forward and back swings lifter like hip height, length in the waist since we the Megan front double poles and straight long and double poles and reach straight down and double poles and long and keep the body quite double pulse of that yourself fluff and double puzzle. The leg is like a pendulum and the trunk is quiet and long. One more time. Forward, forward and down. Excellent. Put the leg one on top of the other. Turn your leg out, pull your stomach up. Shoulders are down. Good Wendy and swing the leg high. Hyper the sitting high.

Kick up. Flex leg down high. Kick up. Flex your leg down and swing the leg and down and swinging leg. Now pull the stomach up and presses shoulders down as you come and swing and then and swing the lake and narrow the hips. Since we're the leg and now little circles, circle one to feel the leg very long, very light and fast and bright and seven and eight. Then reverse it and one knee to the ladies turned out that the hips are stacked and five and six and seven and a take your top like bend it in front of you on the Mat. Flex your inside leg. Check that the shoulders are down.

The is law. If the like up with the foot flat and down and live the lake and down and lift your leg and pull the stomach up. Lift and narrow the hips and stretch your knees a little bit more so you get late, beautiful, long muscles down and let down. Last one. Lift and extend the foot out. Lift the leg as high as you can and the little circles here, one, and to really get that inner thigh to work as much as you can. Five and six, seven, reverse it and make that time work.

Three and core. I'm pry with six and seven and eight. Lower the leg. Extend both legs out. Paul. The summer gap checked with the shoulders on long and both mixed up, lower down, both legs lift. Keep those knees straight long and down and lift the mates and check that the shoulders are away from the ears and pull the stomach up and down.

Keep the hips stacked and down. One more time and very good. And from your roll onto your backs and lets have you all swing around again so you're all facing the middle. So preparation for Teaser, teaser prep, bend the knees on the Mat. If you have a pillow with something you like under your head, it's a fee.

You can set that up for yourselves and check with the arms on the wall by your side, your center. So the knees have glued together. Take a moment to feel the hamstrings engaging towards each other so, and the inner thighs engaged in together and the stomach pulled up. Now keeping the knees tightly connected. It. Send your wife like so Rebecca, you know what the heck the needs of the yes, right leg is out. Very good people made Seti.

Lift your head and plus see if you can roll up and reinstall your toes and roll back down and roll up and roll back down and roll up, up, up, up, up and roll back down. Change sides. So the one thing you want to watch for, especially at the beginning, that this bent knee is not too close into you because that means you just to tighten angle. The left leg comes up and lift your head and chest. See if you can roll up. Roll up, roll up. Very good. And roll down and roll up and roll down. Very nice. One more time. Ro Up, up, up. Oh, Andrew Rowe.

Nice work. Excellent. Okay, Ben, both knees into your chest. Just give them a hug for a minute. Does pull them in just to give yourself a little bit of a hug. Now take both arms over your head. Reach and back. Lift both like straight up to the ceiling and take the legs on a diagonal away from you. Keep them there and see if you can come up. See if you can roll up nice and fast.

Power up and roll down and roll up again. Rock and roll there. Look at you Tim. My goodness. Roll up one more time and roll down. Bend your knees and that was [inaudible] because of hand. You know, that was excellent. Very good. Every day a little bit more.

Just stretch your arm that Churchill [inaudible] reach your arms and reach your legs just to kind of open everything up. Then bring the legs together and roll up your sitting position for CEO. Bend your knees if you want to rock yourself up a few. One, two, [inaudible]. Put your hands by your bottom and pop your bottom forward for seal. Open the knees. If your elbows inside the knees, hands on career pose.

Lift the feet and die the hands underneath and hold your ankles. Now pull the stomach in, pull the shoulders down and see if we can lift the feet up a little bit higher so they're in line with your knees, keeping the stomach in. Clap you think? Three times. Clap, clap, clap, roll back and roll back up. Two robot, few Solos and roll up and down. Shoulders up, down, clap, clap, clap, roll back and roll back up. And again, clap, clap, clap, roll back and come back on the balance and put your feet down for a minute. That was so good. Now up til now what we've been doing is doing clap, clap, roll back and come up.

But the true seal is we also clap when we're up near our shoulders to just have a quick block cause you're all up to this. We the full exercises. Clap, clap, clap, clap, clap, clap, roll up. Not cut to add, clap there. And you have to figure out how to hold your body in balance of the shoulder blade. So let's have our first run of this next edition. So lift your knees up, pull the stomach muscles in and come three times. Tap, tap, tap roll. Towards your shoulders and clapping.

Roll up, clap, roll back, clap, clap, clap, roll up, clap, clap, clap. It's a lot more complicated class class and come back up. Hold your balance. Hold your balance. Hold your balance. Put your feet down. Very good. Good. First, try to a lot more complicated than you think cause it's no longer momentum. It's control, but come on up to a standing position.

So Sandy, with your heels together for the four wall. So in this position, feel yourself pulling your inner size up, taking the hamstrings and feeling them moving towards each other. So the tail is long. And just for a moment, shift the weight forward so you could lift the heels off the floor per second. Just kind of see your light on your heels. Now put your hands in your navel for a minute and made sure that your waist is on. And you'll notice as you go forward them the abdominal muscle just naturally tighten a little bit. They kind of designed to catch you. You could say so.

You want to feel that natural engagement. Now you're not like Rebecca, you're so good. You're like, you're always on a diagonal. It's more like just a sense of lightness here. Now once you have that place where you're standing, where you feel like you want to check that, the waist is long again and there's a gentle, um, engagement of the abdominal to it's not too much gripping, as much as length and tone. That's really what you're looking for. So you have a natural comfort that support going on for you. And then also open us in the shoulders and in a lot of collarbones.

Now he picked that and let the arms through down and get a sense of the loss. Finally, just lift the arms up, shoulder height without the shoulders coming up and do three little circles. So for one circle to circle three, reverse it, one and two and three. And as the arms come down, get more length from the side, normally lift through the body more length in the sky. Now take the hands forward again and keep going up with them. But don't let the shoulders come up to the shoulders. Stay down in the neck.

Bismol almost look up between the hands to get extra height and three circles against circle and two and three reversing circle and two and three. And as the arms come down, the chest lift in the shoulders go wide. Very, very nice. Now bring the arms up, keep the shoulders down and see me go further and not take them all the way out. Even if the shoulders come up a bit, just like you were when you were on the floor reaching back. I just makes enough to the ceiling with the arms for a minute.

Now start to float the arms forward and let the head follow and roll down. But pulling the stomach up. So again, you're rolling through Leo's spine, Powerhouse Lifts, and you rolled as low as you can or until the finger's about ankle height and the stomach. And just hang here for a moment. You want to feel the stomach lifting up? Megan, this is gorgeous. Absolutely gorgeous. The stomach is scooped up, the tail is slightly down, the weight is forward. It's not back. And now three liens open, relax.

Move the circles of the arm, reverse your circles the other way, very loose and dangly and relaxed, and then roll up and pull the stomach up and feel the shift of the pelvis as it adjusts to a vertical play. And then again, float the arms up. Feel the connection to the waist as you're extended out, almost feel the hand reaching from your navel. So the arms are an extension of the powerhouse. And again, drop the arms down, let the head follow and roll it out. Feel the collection of the power Laos into your fingertips, out through the legs. Kind of get checked if your head is relaxed. So the center power's in the center of your body. Three circles here.

Circle one, two, three, reverse it one and two and three that beyond time, let the head hang. Get the powerhouse lifting so the navel is pulling up and start to roll up. As you roll up. Notice what happens in the pelvis. Upenn pelvis shifts its direction to be right over the legs. The waist comes up, the ribs come up, the arms float up, reach through the fingers, get laid through the side body, and then as they are, go to the side, feel yourself getting taller so the arms are coming down, but the sign is lifting up through the crown of their head.

And so you feel the legs into the earth. The powerhouse is the center of your body, and the lift is moving up to the crown of the head. The shoulders are wide. Make it be crappier and breathing out. Now, thank you very much.