Beginner Series #8

Oh, okay. So good evening getting warmer and warmer. So today's lesson number eight and what we'll be doing is be going through all of the beginner map and cleaning things up a little bit more as we go along. Now today will be the first time that we actually sit down on the mat per the Ma method. The way we do it, and this will be just for fun. Sometimes beginners can do this. Sometimes this is a bit much, but y'all improving so much. I thought we'll just have a go.

So let me show you what you'll be doing. You actually come and you stand at the front of Umass. You stand in Pele's stance with your heels together and your toes apart. And now cross your feet. So let's say you have that feeling of the feet cross. Now bring your feet back and now pull the powerhouse in and up.

So we create links in the waist and you feel length in your tail and cross your feet the other way just so you have a feeling of what sets like, and then bring your feedback. Now have a look at what's going to happen. So you'll be holding onto your elbows and lifting the powerhouse up to the spine is nice and long. Gonna turn sideways so you can see cross my feet, keep lifting up and start bending the knees. Now if you notice, I'm kind of swiveling my feet. One heel comes up and I'm going to be sitting down and if I can, if you can, you lower your bottom all the way to the floor. But there's a few variations. If you having trouble. Another way you can do it is put the foot behind you. So you block your entry, your law, the way to lower to the floor and come down.

Or it's your not up to this and you're just going to go, I don't think I'm going to do this. And you get down another way. That's the other way. But one thing I want you to notice when you lower down, if you were in a gym, they'll tell you to throw your hips way out and move backwards. So we are working your quads. But what we are doing in plot is we're working the powerhouse. So you want to actually open your back like an accordion.

And if you watch a little child who runs along, they squat and they stand up and they run their back opens like an accordion. So you really want to feel this opening of the, of the powerhouse lengthening of the spine. So as you come down and keep gets long and your stomach supports your back. So let's have a go and see what happens. So hold onto your elbows, lift the powerhouse way up.

Cross your feet, pull the stomach up a little bit more and see if you can get all the way down to the floor without your hands. Look at you. When did that was good. Okay, good. Start. Okay. And Cross your feet. Stretch your arms out. Bring your knees together, drop your shoulders and slowly roll down onto your, so you all ready for your warmup and put your hands by your sides. Now. If you need to put your pillow under your head, here you are Wendy, just gather, get, make sure your head is there. Your knees will be bent. Tim, double check that the back of your neck is long and slide your hands down away from your ears so the shoulders move down. Then pull your powerhouse in and up.

Check that the stomach is in the back. As long the hips are tight, keeping the powerhouse in. Lift your right knee towards your chest and put the foot down and tighten the hips and lift your left knee up and put the foot down and lift your right knee up and put the foot down and lift your left knee up. Keeping the stomach in. Put the foot down and the hips get tight and lift the right knee up and put the foot down and the left knee up and put the foot down. Narrow the hips. Check that the hips are on the mat, your stomach is in.

Lift the right knee again. Keep your stomach in and lift your left knee. So both knees are in the air. Tim, put the right foot down and put the left foot down and lift the left knee up and lift the right knee up. Keeping the hips tight here, Megan. Put the left foot down. We now have this and put the right foot down so you really tight. You keep this steady. Lift the right knee up. Lift the left knee up.

Put the right foot down, put the left foot down. Take the left knee up. Take the right knee up, narrow the hips for a minute. That's it. Put the left foot down. Put the right foot down. Both hands bound your naval. Pull the stomach muscles in. Narrow the hips. Lift both knees up at the same time.

Both knees come up and both feet roll back down to the mat, keeping the back long, keeping the stomach and tighten the hips and lift the knees up again so they float up. Knees stay tight together. Float the feet down without the back arching. See me. Fill up your back ribs into the mat. Bring both knees up and float both feet down and lift both knees up and float both knees down. Very, very good. Now lift both arms to the ceiling. Pull your stomach muscles in and pressed the shoulders away from your ears.

Good. And lift your head and chest up in. Reach your hands towards your ankles, closing the ribs, checking that the shoulders are down, and then float the shoulders and head back with the arms to the ceiling. And again, pull the stomach in. And as you lift up, open your back body and close the front party. So the stomach is pulling way in. Shoulders away from your ears and lower back. And again, lift up. Very good and lower back down. And one more time.

Lift up broad shoulders, shoulders away from your ears. Lower back down. And now add the knees to this and lift up. Knees come up as your head and chest. Lift up broad shoulders. Stomach is tight. Lower back down. Lifting the arms to the ceiling and lift up ribs and hips. Get a little closer to the stomach. Drops in and lower back down.

And one more time. Lifting up like this, pulling the stomach in the knees and the feet along together. So you're hugging the midline. And lower back down. Very, very good. Put your hands down by your sides. Now we're going to talk, before we go into the hundreds, I want you to just get a more of a sense of how to take the harms behind you. I know up til now when you take your arms back, we let have been letting the ribs go up and just stretching towards the frozen. Like you ought to take your arms up to the ceiling and just take them back.

And as you take them back, you're, if you're trying to touch the floor, the rib cage comes up and this is a very valuable movement to do when team, your shoulders are getting so much new so you couldn't touch the floor at all. This arm still has to catch up, but that's good. Bring the arms up to the ceiling. Now if you're very flexible and you go back easily, you want to start to go back without letting the ribs come up. So with your hands here, just the practice, take the ribs into the mat.

So you press the lower ribs in and press the shoulders away from your ears. Much better. Now take the arms back and feel the rib staying long in the opposite direction. And you have to soften into the armpit to get that openness. Yes. So Rebecca is one that can work on this presser ribs down more. Yes.

And bring the arms back up and again, close the ribs and float the arms back. And if you, you're tight in the shoulders, you will not be able to get to the floor. So now the goal is just to keep the ribs down, ribs down, ribs, Dow, and come back up. And one more time, pick the base of your ribcage, feel it on the mat, feel the ribs lengthening towards the waist. And as the arms go back, don't let the ribs come up. So you open more in your armpit. And Sandy stretching. Don't bend the elbows reach so the heads will come to the floor and come back up and bring the arms down. That was very good.

So when you take your arms over your head today, if you're very flexible, I would say definitely Rebecca. Definitely Megan, watch your ribs for you too for you three because your shoulders are still tight. It's fine to let this go for a while later on. As the shoulders get even looser, you'll start to hold it in, but now we're going for the hundreds, which is opposite the joints to the ceiling. Make sure the shoulders are down. Bring the knees up, curl your head and chest up. Stretch the arm. Stretch the legs to the ceiling. Slight. Or now lengthen the legs out.

Start pumping with the arms. Breathing into three, four, five. Exhale in three, four, five. Exhale. Keep into three, four, five. Sail, three, four, five, four, two, three, four, five. Shoulders by five, two, three, four, five. Exhale, six, two, three, four, five. Exhale, very good. Seven, four, five. Exhale, eight to three, four, five. Exhale, nine to three, four, five. Exhale. Last set. Three, four, five, six, seven, eight, nine, 10. Bend your knees in, head and feet to the mat and rest and just stretch your arms up.

Let the ribs go. Let them go. Just so you have a nice stretch. Bring the arms to the ceiling and roll up to a sitting position or rock up. Come up to a sitting position. Use our powerhouse. Hold behind the knees. Pull the stomach up and check that the shoulders are down.

Now imagine a big belt around your waist, so the belt is con tight and it holding the ribs away from the hips. So as you roll back, even though you're rolling, you're not dropping down into the belt. The belt is, that's it. So you're rolling through the spine, but the rapes are kind of separated from the hips. And then come back up, sitting up nice and tall and roll back. Paul, the stomach and Wendy that's looking so nice. Shoulders it down and come back up to really isolate that waist area and the trunk and roll back. Rounding through the spine. Be aware that the whole front body is contractings and come back up.

Stretch the arms in front of you. Roll to the Mat. Roll down, roll down, roll down, all the way to the mat until you're lying flat arms go straight to the ceiling. Whoops. Lift your head and chest and roll back up. The knees are still bent. Roll. Come back up. Good and roll down. And as you roll down the shoulders drop away from you. Yes. Nice articulation of the spine. As the arms go to the ceiling, you keep your shoulders away from your ears and then lift your head in chest and close the ribs. Clo, pull the stomach in. That's good. That's good.

Sandy and forward. And one more time. Rolling back, articulating through the spine. Broad open shoulders and then roll back up. Very, very good. Now stretch your legs out. Once you're up here, stretch the leg straight out in front of you. And this time when you roll back and you take your arms back, if you have very loose shoulders, keep the cage down. Not doing this small one. If your shoulders are really tight and your rib cage is still tight, just let it go cause we're still loosening this up. So long legs, stomach is in. Remember to lift out of that belt. Shoulders a Dow.

Drop your head and start rolling back, rolling back, articulating through the spine till you get to the mat. Then stretch your arms over your head. Keep the ribs in. If that's it, bring the arms up. If you're nice and loose, lift your head in, chest and roll back up. Scrolling through the spine and stretch forward. Good. So now keep on going. So from here on out, you're each gonna roll at your own speed because some of you can roll a little faster. Some of you can roll a little slower. You want to make sure you were conscious of your own body.

You're working at your own levels, you not faking it, you're really rolling through your trunk. Oh, look at you Tim. That was super great. Super, super, super stretched forward. When you're up to give yourself the little stretch and then as you roll down again, you yes, you make sure you're rolling and using your power house, not your shoulders. Oh Good Sandy. Yes. That is so nice. And when the arms reach back. Don't forget your feet in the opposite direction and roll up again.

That was good. And stretch forward. As you stretch forward, pull the stomach until you open up your back body. And this time roll down. Last one, you're going to roll down, roll down, roll down, and place your hands by your sides on the mat, on the mat. So you finished your roll up and roll down. Now single leg circles, bend your knees on the Mat, bend your knees up. And you have a choice today. You can either work with the band, if your hamstrings are tight and you want to stretch, you work with the band if you want to get strong and more controlled. If you're already flexible, you work without a band. So from here on out, it's your choice what you want. So if you want a band, you've got one next to you. And if you are using the band, be sure that it's like broad and it's wrapped around the ball of the foot and the toes, not kind of in the middle of the foot so that you can extend.

Remember we talked about those high heeled shoes. So you want the foot extending up. Good. Very good. Arms are by your sides. Hips are nice and tight. Very nice. Shoulders are away from your ears. So the back of the head is nice and long and then the left foot is right above your hip. If you can and draw a circle going left, circle the leg, circle the leg, circle the leg, circle the leg, circle the leg and reverse it and circle the leg. Circle the leg, circle the leg, circle the leg, circle the leg and bring the foot back down on the mat. Okay, so change lakes. Get the other, the strap around the other foot.

Lift your left leg up. Make sure when the leg is up there, it's above your hip. So if you can, you're looking to have it straight up and slightly rotated out. And your hip state together. Tighten you. Oh yes, stomach is in powerhouses engaged. Take the leg to the right, circle the leg and stop with your heel opposite your nose. Circle the leg, circle the leg and stop. Circle the leg and stop. Circle the leg and stop. Reverse it and circle the leg and long legs. Circle the leg in up. Circle the leg in a pip is down. Foot is reaching to the ceiling. Circle the leg. One more time. Circle the leg.

Put the foot back down on the mat. Very good. If you got your foot in the strap, change and put the right leg in the strap again and it says lift the right leg to the ceiling. Take your left leg extended down on the floor. Now take this right hip and lengthen it down as imagine a string from your sit bone to your heel. Very long, right leg really links in the leg up and start again. Cross circle the leg and up. Circle the leg up.

Circle the leg and up. Make sure if you got the band, you use it to cross way over. One more time. Circle and up. Now reverse it. Circle and up. Circle and up. Circle and up. Keeping the hips quiet. Circling up to the body is very quiet. Now pause. Check that the right leg is straight down and then gently give it a strat.

Hold the leg, hamstring if you are, and gave the leg a stretch. Take your left leg, stretch it down on the mat. Okay. And put your, you'll have to get your foot out of the strap and not changing the straps yet. The leg is up and you lower the leg low. Only down long mate. Long stomach, long back, all the way down. So you finish heel to heel. Nice. Tiny waist. That's beautiful Megan. Very good. Okay. Train sides.

The people with the straps. Put your put in the strap. The people have, take a moment with me. You'll be there with your leg in the air. So once you have the leg in the strap, let's make sure they're ready. Okay. Make sure the foot is extended. Remember it's that way. Yes. So you're pulling the Achilles up. No high heeled shoes. That's it. Turn it out.

A little bit of a funny position. High yield shoes. Good. Okay. You ladies lift your left leg up as well. The right leg is straight down. Left hip is long. And starting again. Cross to the right. Circle the leg up. Circle the leg and up. Keeping the back quiet. Circle the leg in ups or no floppy bodies. Circle the leg enough.

Circle the leg in up. This is looking good, Wendy and reverse circle the like. Turn the mic out a bit. Circle the leg up. Shoulders are down. Circle the leg in up. Circle the leg wagon up and circle the leg and uphold the leg with both hands. Now check that the left hip is long in down.

The leg is extended and you gently stretch, like told you in. The shoulders are down and the neck is long and the right leg is reaching. Put your hands by your sides on the mat and slowly lower the leg down. Long leg, long stomach, long back, narrow hips all the way down. Very good.

Now take your arms and stretch them back and if you work close those ribs, if you're very loose so you have a lovely long spine and then bring the arms to the ceiling and roll up to a sitting position and bend your knees or rock up. If you need to. Put your hands close to your bottom. Have a look at where your feet are. Pull your powerhouse in and up and pop your bottom forward for rolling like a ball hole behind your knees. Elbows are wide, shoulders are down, stomach is in. And Jane keeping your heels closer to your bottoms.

So like a round shape in your back and the stomach is lifting. Remember there is a big belt and you're lifting out of your belt, but you still rounded. Your head is down. Roll back toward your shoulders, row up and balance. Roll back and roll up. Keeping your tail under you and your stomach pulled up. Roll Back Sandy. This is looking good and up. My goodness. Roll back.

This is looking nice. Two more time. That's good. Tim. Roll back and row up one more time. Roll back and roll up. Very good. Move your hands to your ankles. Pull the feet even tighter and pull your shoulders and your knees tighter and dropped your head down. Knees a little bit apart. Those little bit apart.

Eventually you put your head right between your knees so that's where you go, Megan, you got it. Stay Nice and tight. Roll back again and roll up. Staying tight and roll back and roll up. Good and roll back. Feet are together, knees are apart. So your knee, the eventually your head sits between your knees. You stay that compact but you work towards it.

So maybe not all of you today, but that's where we're going. One more time. Roll back, roll up. Hold your position. Squeeze your legs in. Get your thighs as close to your chest as you can. Pull the stomach in. Lift your waist, put your feet down, stretch your arms out and slowly roll down onto your so you're lying long and flat for single leg stretches to the hands by your side. Knees and feet are together. Bring both knees to your chest, put your hands on your ankles and using your powerhouse.

Lift your shoulders and head up so you're like a little ball. Take your left hand to your right knee. Right hand stays on the ankle. Left hand to right knee. Yes. Pull the knee in. Stretch your left leg out. Pull the Fortier bottom. Switch your Leis and bend that left knee.

Switch and bend the right knee. Switch and squeeze. Switch and squeeze. Switch. And squeeze. Shoulders down, squeeze, switch and squeeze. Swift and squeeze. Switch and bend those joints. Switch and squeeze. Two more times. Switch and squeeze. Switch and squeeze.

Bring both knees in, head in, feet to the mat, lower your head down, lower your feet and that what you're looking for. You're looking to bend the joint as much as you can. So roll your head to the right as to relieve your neck. Roll your head to the left. Very good. Come back to the middle and double leg stretches.

Now remember that's the one where we take our arms by our ears and circle them down. The legs do work together, so bring both knees to your chest, pull the stomach up, muscles in and lift your head and chest up. Hold by your ankles again. The feet are in your nice and tight. Keep your stomach in and nothing moves in your body. Arms and legs extend away. Circle the arms and squeeze arms and like stretch stomach in tight circle and in very good and stretch, so hollow shape and your front parties. Circle and in good and stretch arms right by ears, tiny long body circle.

And in two more times and stretch circle and in one more time and stretch circle and in head and feet to the mat. Very good work. Lower down. Roll your head to the right. Roll your head to the left and back to the center. Very good. Scissors. If your neck is hurting or getting tired, you can keep your head down. It's your choice. So pull the powerhouse in and up.

Bring both knees to your chest if you want to curl your head and chest up or keep it down to you. Lift up and extend both legs straight up to the ceiling. Take your right leg with both hands and pull it toward you. Left leg is out. Pull. Paul says are the legs Paul Paul says are the legs Paul Paul. Switch Paul Paul Sweat. Keep the body quiets with.

Pull. Pull better Tim. Nice. Quiet body tall. Cool. And Paul, Paul and Paul. Paul and Paul. Paul and poor. Poor both legs come up. Bend your knees, head and feet to the mat and rest. Nice work. Take your hands and place them behind your head. Now you have a choice. Some people like to work with the hands like this.

Some people work with the hands a little bit wider. You want to see if you can keep your elbows wide lower lift. Bring both knees to your chest, curl your arm, put your feet back down again. So [inaudible] very important. The knees stay together. You don't want to lift one leg, one leg. If you're doing that, you're working your size. Keep your legs together, you're strengthening the powerhouse. So before we even start, as you're lying here, see if you can press your elbows down all the way to the floor.

This gives you a stretch into the shoulders and the cuff. You may or may not be getting to the floor, but it's good to do to the, and now if you ribs off the mat, press them down as well. So you feel that back body long. Now misa tight, bring both knees to your chest. Curl your head and chest up. Close your ribs. They both like straight up to the ceiling.

Lift your chest a little bit more and then lower the legs 12 inches away from you. Stay up, Sandy. Stay up. Stay up with your chest and bring the legs up and lower the legs a little tiny bit. That's better. And bring the legs up, keeping this belly in. Stay up with the ribs, then lower just a little bit so you don't lose your belly and up and lower. Little bit down ribs are in and lift. Very nice everybody. One more time. Lower and lift. Bend your knees. Very good work.

Lower your feet to the mat, lower your head to the mat. Very, very good. Stretch both arms over your head. Stretch your legs out just for a moment. Just reach. Let the ribs go. Reach with the arms at the shoulders. Come up to your ears just so you have a lovely stretch. Let the legs come out there, Megan, and now as the arms come up, bring the shoulders away from the ears.

Fill up your back body and roll up to a sitting position. Roll up where you can rock up if you need to. You can help yourself come up very good. Open your legs for sponsors. Forward a little bit wider than the Mat, your arm. And so now here we have that position where the legs are reaching.

You want to feel the toes extending a little bit. If you have flexible legs, you're pressing the backs of the knees down. Eventually you don't want space behind the knees, but before you work on the legs, you need to be able to lift up the spine. So if you can sit up straight, you can bend the knees a little bit. So Tim, have you bend your knees a little bit. I have them a little wider though, right? And see if you can lift your back. There you go.

So depending upon how Lusa hamstrings are, and Rebecca, I want you to work down. There we go. Arms along, lift up out of that belt, take a deep breath in and then breathing out. Drop your head and start rounding. Upper back, middle back, lower back. Pull the stomach way in, fill up your back body and then roll back up. Roll back up. Slow shoulders glide down. Lift your head, lift your chest, lift out of that way, that belt. Deep breath in and breathing out. Roll forward. Roll forward, filling up the back body. This is a lovely here and roll back up. Roll back up.

Field is of stacking up your spine. The shoulders are down, the chest is lifted. And again, roll down. Roll down, reaching long with those fingertips pulling way back with the belly and roll back up. Roll back up, sitting up tall. Lift your chest. That's it. Even Taller. And last one, rolling down, rolling down. Rounding through the spine, reaching long and then roll back up again. Stack up the spine. Pull the belly in.

See if you can get a little more lift out of your lower back. Narrow the hips. Get a little longer, extend through the feet and the fingers. Get a little taller and relax. Very nice. Okay. Bend your feet in for open leg. Drunker warm up. Bend the knees whole behind the knees.

Pull the stomach in so you're slightly filling up. You're just tailbone is just a little under you. The ribs are close. Lift the feet up, take your right leg in again, send it and back and the left leg and back and the right leg and back and the left lake and back and the right like and back. One more time. The left leg, both legs, pull the stomach in, round the spine and back. Both legs extend and back. One more time.

Both legs extend and that excellent work. Now put your feet down for a minute and when they come on forward, so you want to be close to the front of your mat cause it will be rolling back. I didn't want you going off. So little note here. We're doing, you're doing so well. Sometimes when you get into your opening the legs, it can go wide. It's actually easier to do it, but you're not going for that. You're going for the feet maximum, the width of the Mat. So it may be the line of your own shoulders or a little bit wider so that it's in the front.

It's open but it's in the front so you don't want to kick your neighbor. That's the antisocial part. But the pose is really a frontal one. So just this time when we go for the rocking, be aware of where your feet are so you keep them in front of you. So holding behind the knees, pull the powerhouse in and up and then extend the legs and just check and see are they just a little bit wider than your own body? And then roll towards the shoulders and roll back up and balance, yes, and roll back again and roll up and balance.

Good and roll back. Keeping the head forward as you do this and up in balance. And one more time. Roll back and come up and balance. Pull the powerhouse in. Fill up the back ribs and bring the feet down. Lovely work, lovely work.

Take your arms out in front of you and roll down, articulating through your spine for corkscrew. So you're going to lie flat on your back. Your hands are by your sides. Pull the stomach muscles in and up as you bring both knees into your chest. Check that your bottom is on the mat and then lift the leg straight up above your bottom. And very slightly separate your big toe and wrap your buttocks together.

So the legs along and draw a small circle going right down left and ups. You're massaging your sacred reverse. It laughed down, around and up and right down, around and up and left down, around and up and right down, around and up and left down, around and up. Very good. Bend your knees to your chest. Put your feet on the mat, stretch your legs out and stretch your arms out and roll back up to a sitting position articulating through your spine. You can rock up, you can bend your knees to come up, but you roll up good and open your legs for saw and now you flex your feet. So now the feeling would be that you're really pushing through the heels a little bit harder to get the knees down. But if you're ready for it, you work into the thighs as well. Push the heels away from you. Now let's see. Ah, the lady. Stay forward, the lady safe forward.

Tim's a gentleman, so he goes back. Good Rebecca. Flex and stretch. Your arms. Hands are going exactly to the side. So have a look at your hands for a minute and check if they're too low or too high. Shoulder height. That's a Tim. Good stretch in the fingers. Lift out of your that belt and press the shoulders down and flex your feet a lot. Kim, like the wider off the mat off the mat. Good. Now twist to the right, right hand goes behind you.

Reach towards your little toe. Stretch one, stretch two. So you're crossing a body. Sit up tall and lifted up. Twist to the other side and pull the hands apart so the arms are helping you get that cross stretch and lift, twist and stretch and two and three. Annual lift, twisting, stretch and right hip stays down and lift, twist and left. Tip strays down and stretch. Flex those feet, twist them, stretch and two and three and lift.

Bring the legs together. Bring the arms in front of you and roll down, articulating through the spine. One Vertebrae at a time. Tell you're lying on your backs. Very good. Now everybody roll onto your stomach and place your forehead on your fingertips. For the preparation for swan dive. So just roll right over the fingers or one on top of the other and your forehead on your hands.

Your heels are together and your knees are together. Now narrow the hips and stretch the legs so you feel that. Now pull the stomach muscles in and up and lengthen your tail. So Nice, long, tight paddocks and long in the waist. Some of you could actually lift your navel up so much. That is automatic.

Can you tighten your barracks here? Really squeezed them tight, tight, tight take to, oh there we go. Get those muscles to tighten. This is your opportunity to have to have cute dimples in your cheeks. Really squeezed. Yes. As ladies want cute burns and this is a way to get them. Now keep your powerhouse engaged and lift your elbows, your forehead and your fingertips off the mat and just links and from your tail through the crown of the head too. You're hovering off the mat.

This is good team and lower down and again lift and just length and elbows are lifting a little more lift in the elbow, Sandy. That's it. And lower down. So you get this length and you make your upper body work and lift. Nice narrow hips. That's very good. Now Megan and your hips and lower down. And one more time. Lift up, lengthen in the waist, feel the length all the way from the head through the tail and lower down. Very, very nice. Now we just do this once today. Stretch your arms above your head, reach them out and you want the little finger side of the hand on the mat to karate chops, sensation. And then this, pull the hands in and lift up. You may or may not be able to slide in without the towel, but just get up on your elbows and make fists with your hands.

Pull the shoulders away from your ears, just a little bit wider with your elbows and pull and look forward instead of down. Now really lift the chest forward and raw on the shoulders. Sandy, your elbows are too low. Move them a little forward. Yes. Now tighten the hips. Get the knees together and bend your right foot twice. Kick, kick and lengthen the leg out. Left foot kick, kick. And bottom. Nice and tight. Rightful, kick, kick. Keep the hips from moving. Plat, kick and long and kick, kick. And from hips kick. Kick this and looking good and kick, kick and wrong. And kick. Kick.

Don't let your bottom move and kick, kick and long and kick, kick and wrong. Now stay here. Look forward instead of down. Check that your shoulders away from your ears. Push down with the arms and lift your stomach lengths on your spine and narrow the hips. One more time. These muscles can get sluggish. Really squeeze, squeeze, squeeze, squeeze. This is the opportunity to start to get very strong hips. Very good. Lower down and put your head down in the mat for double leg kicks.

So both hands come behind your back. Your nose is to the right. So the left ear is on the mat. Noses to the right, left ear is on the map and your hands are behind your waist. In this position, press the elbows down and stretch that shoulder if it's tight. So for some of you this can be a bit of a stretch and some of you are gonna flop here. Like, what's the big deal? So he now tighten the hips and bend the knees.

Kick your bottom three times. Kick one kick to kick three the legs, go to the mat, the arms, pull back and lift your chest and stretch your arms and lift your chest. Good. Lower down head the other way. Bend and kick again. Kick to three. Pull back and stretch and lift as much as you can and first side again and kick to three and pull back. Squeeze those shoulder blades and lift and lower other side and kick to three and pull back and stretch and lift up. Fitzy on the Mat for side. Again, kick to three and pull back and lift your chest more.

And last one, kick to three and pull back and press your size into the map and lift. Lift, lift, lift, lift and down. Hands under your shoulders. Pull your stomach muscles in and up and sit back towards your heels and pull the belly in and round your lower back. So you stretch out. Take your bottom all the way back. If you can, drop your forehead to the mat.

If you can. Take a deep breath in here and fill out the sacred and read out. And one more time. Big Breath in, filling up the whole back and breathe out. Very, very good. Now everybody lie on your right side. So some of you are going to be facing the front. Some of you facing the back. That's it's a sandy other way, right side. The other right side. Yes, that's it Rebecca. Right? So you, so we're all on the right side.

Make sure you're lying in the back part of the mat. So Rebecca moved backwards and check if you can. You want your elbow. If you're up on the elbow, you want it going straight back or like teams doing. Let's get you also with just a little support under you so you can drop your head down. The top arm is in front of your chest with the elbow away from your body, but your shoulder down with a little bit of weight.

Little bit of weight into this hand in front of you. Now really press the shoulders down so you feel length in the upper body. Now pull the stomach in, lift both legs up and bring them forward and put them down in the front of the Mat. And now flex your feet as you're standing. And the bottom put the little toe side is digging into the floor. Now take your top like lifted a little higher than your own hip.

Pull the stomach in and stretch the leg down. Imagine it longer than the bottom leg and lifting up good and lower down. This is looking very nice. You lift and push into the heel and lower down and lift. Nice legs here and down.

Keep this hip right on top of that hip and left just a little higher than your own hip and down. And one more time and lift the leg and down. Nice. Now the next one is the pendulum one where you kicked to the front twice and then you go straight down. So they just going straight below you to the other side of the room. So they've got like hip height. Extend the legs to the footage, gently pointed and swing to the front.

Double Poles and stretch down and reach as far as you can and double pulse and stretch and reach and double pulse and long. Turn it out a bit. Double Pulse and long double poles and long double pulse and long. Now he'll, I'm, he'll turn the leg out slightly. Sidekick. Swing the leg as high as you can and flex it down and pointed up and flex it down and swing it up and down.

So this is a loose kick and down and swing the leg. Keep the body quiet and lift. Call that stomach and lift the leg and down. Nice. Here, lift the leg very good and down little circles. When you do your circle, you want half of it in front, half of it behind. When you go behind your buttocks have to be tight. So you work your hamstrings in your buttocks.

So starting going front and front and front and front and front. Make sure you go behind you and front. Now we verse it and Circle and two and three and four. That's better over there. Five and six and seven and eight. Excellent. Take your leg, bend it up in front of you on the Mat.

Paul the stomach in lengthen the spine. Check that the shoulders away from the ears. Flex your bottom leg. Push into the heel, stretch your knee and lifted with a straight knee and down and lift. Flex that foot and down so the leg is long and down. And then lift, stretch and down and down.

Last one, lift and I'm reached through the toes. Check that your knee is long and lifted and lift the leg up high, pointing the foot pointed and little circle. Circle one, two, three, four, five, six, seven, reverse it. Then one, two, three, four, five, six, seven and eight. Lower the leg down. Stretch the other leg out. Pull the stomach in. The hand is on the mat again and lift both legs up in the air sideways.

Lift them up sideways. Lift lower down. Good and lift and down and lift. Good with the hip. Sand down and lift and down and lift the legs down. One more time. Lift the legs and a nice work.

Everybody roll onto your stomach and place your forehead on your fingertips. For little beats. Now the heels are together, the knees are together, the buttocks are tight, the stomach is tight. Stretch the knees and if the feet off the mat, lift them up. Open and close sideways. And one, two, three, four, five, six, seven, lift the little higher. Keep the leg stir. Now Megan, last one. Lift two, three, four, five, six, seven and eight. Very good. Put the legs down. Hands.

Come under your shoulders. Sit back into your heel. Stretch your lower back out. Nice stretch. Good. And come back onto your stomach again. So you lie out on your stomach and now roll to the other side. So you'll be on your left side. Exactly.

Support your head with your hands up front. The top hand is in front of your chest. You want to start with the long straight body. So you want to feel as though you're standing, you're in a vertical plane, but you're on your side. The stomach is in. And now lengthen both legs. Lift them up and bring them forward and down and flex your feet.

So the feet of flex and take your topic lifted a little higher than your hip and pressing long and down and lift and down and lift the leg and down. This is good there, Rebecca, Lyft and Uber and Lyft. Very nice and down and lift and down and with flex even more and down. One more time and lift the leg and down. Very good the leg. Point the foot and swinging it forward.

Double pulse and straight down and reach to the middle of the room. Double pulse and stretch from your waist and double pulse and long and double pulse and long and double possible do out and long and double positive anchor. You hit better pulse and double pulse and long and then bring the foot one on top of the other. Turn the leg out, extend through the toes, swing the leg to the ceiling high kicks and flex down and swing up and flex down and swing up. Flex down nice tight stomach and squeeze the bottom and lift up and press down and up and press down. Press up and press down. That is up and press down. Point your foot.

Lift the stomach up in little circles and one and two and three and four. Brush the heel every time and seven and eight and reverse it in two and three and four and five and six and seven and eight. Very good. Take your top leg, bend it up in front of you on the Mat. Pull the stomach in. Press the shoulders, Dow. Flex your bottom foot and lifted up and down and lift and um, and lift. That's it.

And down and lift the leg and down and lift the leg and down. One more time. Lift the leg and an a, point the foot. Lift the leg as high as you can in little circles in the air. One and two. Keep the knees straight. Sunday and four and five. That's great. Good team and seven and eight and reverse it and to keep the leg nice and long.

Five and six and seven and eight. Lower the leg down, one leg on top of the other. Check that your shoulders are away from your ears. Your hand is in front of you on the floor. Your hips are tight, your knees are straight. Lift both legs up. Lift them up without the knees buckling. And to stretch those knees, Tim and lift. That's better and down. Very Good Wendy. Nice straight legs. Bottom leg is straight too and down and lift the leg and down and lift and down.

One more time and lift and down. Okay, roll onto your backs for preparation, for Teaser, teaser prep, knees up, bent hands are by your sides. Squeeze the knees together so without the knees and check for minute. You don't want your feet too close to the bottom. You want them a little bit further out without the knees separating. Extend your right leg out so it's in a long diagonal.

The hands are right down by your sides to start with. Now lift your head and chest and roll up. Reach towards your feet. Up You come as best you can and roll down and row up. Good. And roll down and row up and roll down.

Bend your knees on the Mat, squeeze in east together, lift your other leg up and roll up. Nice. And even through the center and roll down and roll up, up, up, up and roll down. Hands to the mat here. One more time. Row Up, roll up, roll up and roll down. And Ben both feet on the math and I have news for you. This is very hard to do. This is basics, but it's hard.

And one of the wonderful things is it all set the right side of the stomach and the left side because often like I've had seen people very strong can do all the advance work and you give them this and one side, super strong. The other side, they're like all over the place because one side is your dominant side. And truth is day to day, our body changes where we're made from water. So it's a good thing to set the body into a symmetrical place on a daily basis because we kind of slip and slide and every day it changes. So now we're going to do the next one. The real teaser, little bit harder, but you get to cheat because you can use momentum. So bring both knees to your chest.

Take both arms over your head, stretch both legs straight to the ceiling and take the legs on a diagonal away from you. Lift your head and chest and roll up. Roll up and roll down and roll up and roll down. Arms over your head. One more time. Row Up. Good, Sandy, and roll down. Look at you Tim. Very good. Okay line. Look at you ladies. Very nice. When your feet on the mat, stretch your arms. Stretch your legs.

Just for a moment, just give, let yourself stretch. Normal natural stretch of the back arch. Then feel the ribs out into the mat. Bring the arms to the ceiling and roll up to a sitting position for seal. You can rock up if you want to. You. Very good. So here you are.

Have a look at where your feet are and pop your bottom towards your feet. Bring your elbows between your hands, your knees. Raise your hands together, lift your feet up, slip your hands underneath and hold your ankles and shoulders are down right now. Remember that Belle lifted, but you stay in at secret. Clap your feet. Three time, clap, clap, clap, roll back and come back up and balance, balance, balance, balance. And again, clap, clap, clap, roll back and come back up and clap, clap, clap, roll back and come back up.

And one more time. Clap, clap, clap, roll back and come back up. Balance and put your feet down. Now do you remember how was the beginning of the class? We were standing and we sat down. We actually stand up from seal as well and I'll show you what to do with some people get it. Sometimes it takes a bit of time. It is kind of a trick and I'm, I'm really wanting to share it cause it's more like for fun and because it's important. But this is what happens. You Go, clap, clap, clap. This is your normal seal rollback and up. This is the last one. Clap, clap, clap. You roll back. I'm letting go.

So my hands come over my head, I cross my feet and I swing for very fast to get over my feet and then I stand up. So this is the trick. You have to move very quickly. There's no controlled, slow, elegant way. If you go fast enough and you get your whole body over your feet, you'll be able to stand up. If you don't, you'll fall back down. So if you don't want to try it today, that's fine. If you want to have a go and try it, that's fine. It's just one of those things I'm going to help one or two of you kind of have a goal with it. But this is how we do it today. You'll do three more. The first two are normal. The third one you go, clap, clap, clap, go back, cross your feet, stretch your arms back. And if you're a brave soul, you try and stand up. So, and it's, yeah, this is getting to be competitive. I can see. So get your elbows in side, lift your feet, wrap your hands around your ankles. Shoulders are down.

And here we go. Three times. Clap, clap, clap, roll back and come up and balance and clap, clap, clap, roll back. Come up and balance. One more time. Clap, clap, clap. Roll that cans over your head and roll. One more time. Go back one more time and [inaudible] and you'll have a go to clap three times and you swing your arms forward and I can help you get up. Clap, clap, clap, roll back, arms behind you, sandy and [inaudible]. Okay, so here we all, we all got to standing so he held her together.

Stomach is lifted. Long Body. Lift your arms in front of your shoulders. Three circles. Circle one, two and three. Reverse it. One and two and three as the arms come down. Get your waste to be long. Your shoulders are wide. Make sure you're looking forward, not down. Good Sandy.

Now bring the arms up and as it go higher, don't let the shoulders come up. Keep the shoulders down. Make sure the waist is long and three circles. Circle one, two and three. Reverse it, two and three. Bring the arms down and feel yourself. Get long and tall and broad. Now bring the arms up, let them go a little bit higher and then start bringing them forward and rounding. Roll down, pulling the stomach up, rolling forward until your hands adjust above the floor as low as you can go.

The head is relaxed. Three circles. Circle one, two and three. Reverse it. One, two, and three and then roll up. And as you roll up, checked the hips over your heels, the arms float forward. Lift the arms up, the tail comes down. And one more time. Drop your head when the arms forward. Lift the stomach roll down. Roll down, roll down.

Keep the stomach lifting here. The head is soft, the shoulders are soft, and three circles again. Circle two and three. Reverse it. Two and three. Pull the stomach up and start rolling up. Rolling up, rolling up. Lift the arms forward as the arms float up. Feel them moving from your waist. So you reaching from the waist into the fingertips and then take the arms out and that the shoulders got dropped down and the body gets longer and taller. So the outside of your body is draping down.

The center of your body is lifting up like you're like a fountain. So feel the energy in the center of the feet. Feel the breath through the shoulders. Nice small waist, steady from feet. Take a deep breath in and breathing out. Let it go. So very good work today. Very well. Damn.

Oh, hard work.