Reformer on the Mat

All right, Christie. Good morning. How are you? All right, come on over. I always love you standing on this front edge. We're going to do a nice fun throw in some new things that you haven't done before. Just a little bit of different things. Spice up our typical mat workout. All right, so nice palati stance. We'll start off with our powerhouse, beautiful powerhouses in and up, but one arm on top of the other, lift them up so that their shoulder height and we start those arms working. Great. That's a perfect example. As soon as those arms go up, our ribs love to go out, so that is exactly how I want you to support him.

Wonderful. Feel really light on those feet. Lifting the energy out the crown of your head and then put one foot in front of the other and keep that energy up as you lower yourself down to the mat. Good. Put your hands in the middle of the mat to lift your bottom back and just roll out and start with a nice stretch, reaching your arms really long and your legs really long. And I want you to feel like there's a horse pulling you on each leg and some nice traction.

Really good cause we're gonna work completely in the powerhouse for the rest of the exercises. Kinda like just adding some choreography into our workout. And so now I want you to go ahead and hug in the knees to your chest. Good. And just feel how your powerhouse is pulling in and up. Good. Relax. Shoulders. Lengthen your arms by your side. Wonderful. Lift the weight of your head using your upper abdominals.

Good and really relaxed in those hip flexors. Excellent. So legs are long and loose for the hundreds. Stretching out nice and long and those beautiful. And let's start with the pumping and with the air. And exhale. Wonderful big breath and exhale, trying to keep the tips of your shoulder blades on the maths.

It try to go down and a little bit more. That's it. If you need to lift the legs up a little bit, that's fine. Good. But I'd rather see you have the tips of your shoulder blades down and work on the flexibility of your upper back curving over there. Yeah, so those are nice and round. Good. Those are hard to get down. I know, but a good challenge for you. Whereabouts? 60 maybe 70. Um, about that. Good. Just trying to feel the scoop in and up. The nice opposite force, the lengthening of the legs. One more big inhale. Big exhale. Great.

And just lower your legs on the mat and we're going to reach your arms back. We're going to do the roll up, so arms lift, head comes through and then one vertebrae at a time. Wonderful. And stretching forward. Good. And rolling back one bone at a time. We're going to do one more this temple, arms head and scooping in and up. Beautiful. When you stretch forward, get a really good stretch by keeping the hip bones a little bit back further.

Right over those sit bones. A lot of us have to work on that lower belly, not you, but we're going to keep them hipbones over those sit bones as we stretch every other bone forward. And now come back with that lower belly. That's it. And now five more up to tempo. So we just roll up as and then enroll right back to him and think about those hipbones every time you go forward, coming forward. Keep them right there as you stretch. And then Raul back. Good and arms right there. Good.

And reaching back. Most people need a good lower back stretch, so you want to keep that in mind. Nice. Nice, nice and pulled back. A heavy weight with your powerhouse. And one more time. Good, good, good, good, good, good. And rolling back down. Great. All right. Arms by your side. And normally we go into the rollover, but I want you to bring your knees into your chest. Good. And we're going to go into frock so you can go ahead and either put your hands behind your head to lift up your head and look at your abdominals. Good. And imagine you have straps on your feet like you do on your reformer.

And aim for my tummy. Stretching right out. Nice and pulling right in. Good. And feel your belly go in and up as you go out. Nice and long. Good. And then give me three more really long legs and two more wrapping in squeezing. Great. One more time. Work in those legs. Good. Bending in and lower your head for a moment.

We're going to go into legs circles cause I like to think of the rollover like advanced leg circles or when you're on the reformer doing, um, long spine massage is also like advanced leg circles. So head up. Good. And go out for frog stomachs in and up. And you're gonna bring the legs up. A little open around and down. Good. So look at the nice long circular motion. We're going to come up and then reverse for three rapid and, and feel the energy in your legs and your hips specially as you pull up.

One more time. Good. And now bend the knees in and lower your head and long arms by your side. Good. And I want you to extend back out to that frog position with your head down. Good. And I want you to go down a little open circle all the way over this time.

Nice. Press the balls of your feet down, slide them together and now roll down one bone at a time and goes low as you can to circle open around and over. Perfect. That's exactly how I like them to pull together and squeeze and rolling down your spine. One by the time. Circle down around, over. Beautiful. Squeezing together. Last one. Go down around it. Over. Good. Go on over. Squeeze together and coming down. Now we're going to go down, but then reverse it. So go right on over.

Open here and down. Wrapping around. Am I going the same way already? Okay. And press slide. Open and down. And one more time. Wrap in. Squeeze. Good over. Nice job. And Dan. All right, bring the right leg up, lower the left and it's the slugs going to be down in the middle of your body and we're going to do single leg circles. Pulling up is hide your nose.

You can't cross your shoulder. We'll round up. Good. Cross around, up, cross around, up really working that waist, keeping that lower back aim heard one more time. Cross around up. Reverse. Lower back pools into the mat. Stretch around up. Really pull in that way. Beautiful. Two more. Good last time. And hug in that knee. Nice. Long leg down. Left leg goes right on up. Beautiful alignment and up to your nose. Cross to that children.

Cross around a beautiful, really work the standing leg as well. That right leg stays down the middle of your body. Try to touch my foot. Find my foot down here. You can't reverse it down around, up. Keep pressing against my foot. Yes.

So you use a little bit more stability from the waist and everything and to cross a little extra element. Hot last time. [inaudible] good job hugging that knee. Let's enjoy a little rolling like a ball. We're going to come on up. Good, good, good, good. And actually before we start that, lift your bottom forward to the front of the mat. Nice. And really feel yourself nice and scooped in God. And we're going to inhale roll back and exhale roll.

And I'm going to give you a little extra stretch. So inhale, roll back and I'm, we're going to stay back there so we can get the hips right over those shoulders. Drop in the knees. Nice. And then XL ride on up. Good. And you're going to imagine that you're going to touch the knees to your mat. See now you can do it so much more free. Love it. And three more in with the air and exhale. And two more. Really feel how that lower belly holds your pelvis in a little tilt when you're up here.

Really scooping in one more time and trying to get those shoulders right over. Good. And I say that because we're going to hold ourselves here and relaxing your grip on your hand in your shoulders. And we're going to do our stomach massage series here. He loves stomach massage series, not yet.

So we're going to place our hands right here on the mat and pull it in. And I want you to put your feet on imaginary bar right there. Good. And lengthen the leg, straighten them, push your heels away. Point and draw them in from here. Beautiful and out. We're just going to do four more press and then try to enjoy it.

Really just scooping in, stretch. Beautiful. And two more. Pulling in, press down, lift and hit. Last time. Nice and long. Legs. Good. And in now place your hands behind you. And same thing scooped in here. But lift that chest up. Use those triceps arms a little longer behind you. Yeah. And work the traps here too. And go out. Damn left and good and scoop and a little rhythm so it's not terrible torture here and beautiful and too. And last one, scooping in.

Good. And now hold it here and reach your arms forward. Good. And then relax the feet and just think about your stomach going forward. Forward, [inaudible] and exit. Good. And reach. Just like your teasers, right. One more time, the scoop, scoop, scoop and exhale. Exhale, exhale and relax your feet down. Nice. Nice work. Good. Alright, we're going to lift our bottoms back and we're going to do our series of five good. Roll on back, bringing your right leg. Love it.

And we're going to go ahead and as you switch I want you to say sweep the floor and sweeping down and out. Good. Sweep down. And now let me hear that sweep. I love it. And yes, and as you sweep that stomach scoops in more and more. Good. And we squeeze our cheek, our hip, our thigh. Good. And down the middle. Make sure this left leg goes down the middle. Last one. Bring both knees in. Good. Now follow my rhythm.

We're going to go out and pull everything in. Good. And inhale, reach and excelling. Normal one, right. Inhale, reach. Exhale. Now let's step it up a little bit and reach. Hold the legs there. Start and exhale completely. Beautiful. Inhale, reach. Let the arms come to a tee and then scoop. And one more time. Really look at this belly end reach and scoop it and right leg up left like bone and switch and switch. Good.

And they just fly through the air because they're light as a feather and all the works in your stomach gut. And I want you to just pull back into me a little bit more. Yes. Stabilizing one more set and both legs up, hands behind the head, and push into me as those legs go down. Yeah, and pull up. Good. And squeeze the light away between your thighs. Yes, and strong and pulling it and to and up. Last time when we go into crisscross and twisting and hold it there, I want you to relax the belly so that you can actually pulling more and switch. Good. Sometimes it fights us. Twist, twist, twist. Good news.

We just have one more set scooping in, pulling in and last time and now bring both knees in and hug them in. Nice work. Good. Let's sit on that and we get to stretch out our back spine. Stretch full legs a little wider than the mat. Even. Good and arms right here. All right, let's really keep in mind those hip bones. Feel them. The sit bones.

If we wobble back and forth, we can feel our sit bones target our hipbones right over those. And let's enjoy a delicious stretch. Big breath up. An exhale going down, touching the crown of your head, down to the mat. Keep those hipbones right there so you can get that stretch and inhale and exhale down. Nice. And just feel that lower belly really burning there and inhaling it's hold.

And then lift off your seat and exhale down. The seat can help too. Nice job an inhale 11. I love the energy in your feet. One more time. Exhale, you're pushing away your heels from your bottom. Really feeling that lower belly and inhaling up. Excellent. Okay. Relax your arms down.

Alright. Normally we'd go right into um, co open leg rocker. And so I want you to go ahead and lift your bottom forward and we're going to bend your knees together. Good hands on top of your ankles and scoop it and go ride on it. Nice. Let's go a little shimmy in the shoulder. Relax him down. Anchor your arms from your ribs and your lats. Good. Great.

And now find something that you're focusing on. Cause I would want you to keep your focus on that as long as you can roll back and right back up to that point. Exhale, try to come in, come up a little quicker. Inhale, roll back. Exhale right up. You got it. That's it. Inhale, rolling back and exhale up. Good. And inhale. Now keep your beautiful scoop, but keep trying to come forward. Another inch, Nike back and exhale, scoop, scoop, scoop. And then Nope, get back into your ribs and [inaudible] and use those to come forward. Beautiful. One more time. Inhale, roll back and exhale.

No back supporting you here. Just keep using those abdominals to come forward for it. Squeeze your legs together. Leave them there and roll your upper body down. God, rest your head and shoulders. Good. And bend your knees in for a second. So before we go into our corkscrew, we're going to do an enjoyable tip talk.

I want you to extend your arms and [inaudible] palms down and legs up to the ceiling. Good as your turn out the legs as your legs go to the right, you're going to look over to your left. Okay. So over to your right and then quickly up good. And the opposite. Nice. And I size and pool your waist into the mat and stretch that back and pull it up. It's a beautiful stretch and work, work, work, and, and last set. Reach, reach, retreat and left. Left, left. Great. Now arms by your side and lift your legs all the way over and up to the ceiling for me. This is our starting point for our court screw.

Roll down your mind. Sweep to the right like you did for tick dock around and all the way to the ceiling. And Dan, we're gonna go to this left, beautiful all the way around and right on a perfection down the middle of your back to the ripe, sweeping the floor. Now your tic talk looks so good. And Deanna, I want to see more range of motion to your left. Yeah, that's what I want. Push the boundaries. One more set around, right. Beautiful. Scoop it in. And again, it's a great stretch, right? Last time dam to your left all the way around and up and you get to enjoy rolling all the way to a saw position. So you roll down and go right on up.

Arms straight out to the side. Yep. Maybe a little narrower. Yup. And like that. Show me every muscle in his arms. Beautiful. But connect them here. Pull into here more. Good twist to your right, keeping those hipbones over your sip mounts and exhale down. I'm gonna work on that stretch, stretch, stretch in with the Aira twist to your left. Empty God in with dare to listing and exhale.

Beautiful. Inhaling up twist, really pulling in that rib opposite of that hand, reaching away. One more set, twist and exhale and inhaling up tourist. Exhale. Inhaling up and relax. Good legs together. Flip onto your belly and we're just going to do neck roll. So your hands are going to be underneath your shoulders, all the way down on the math, scooping in length in your spine, out the crown of your head and lengthen your legs. Sit direction and start coming up with your head.

And chest to beautiful backbend supported with your powerhouse and look over your right shoulder. Circle the head down around your left and forward. Good. Now I'm going to help you hold those shoulders still as you look over your left shoulder to your chest all the way around. Look forward and come on down. It's a good exercise for you and scooping in.

We're going to do one more set coming up. Long body, long spine. Look left. Circle the head down around. Beautiful and forward. Look right and circled ahead. Nice. Not the shoulders, right and then come down. You did so good. Single leg kick. Come up onto your elbows pressure [inaudible] and try to squeeze your legs together and lift them up a little off the mat. Let's see. Oh, hi. Great. Now keep them up that high as you kick right to left you a little double pulse.

One, two, one, two. Good. Really keeping those legs high off the mat. Still lengthening the spine. I love the energy. On to last set. We're going to do a right to in a left to good, right facial cheek on the mat and hands class behind. Come up as high as you can. Elbows down into the mat, press the hips together, lift both legs up and three kicks. Assign one, two, three and stretch. Lift, lift. Beautiful. Look over this shoulder. And that's what I wanted to see. Wonderful. Scooping, instill.

And one more set a right. Two, three long legs on the mat. Nice. And the other way? Last time. One, two, three and long. Legs loosen. And Matt gray. All right, round your back. Sit onto your heels. Nice. Good. And you're going to flip onto your back. And normally we do neck pull here, but instead we're going to add a little, you can add a bar or a ball.

Magic circle. We're going to do some short box series here. So we're going to have our legs hip with the part and just like so you leg feet don't really matter, but if you can squeeze your bottom and push your heels away, even better. So at first, why don't we just actually put the ball right by our side, hug ourselves, and it's almost like the roll up. You're just going to give me the best C curve. But lifting up off that bottom a little bit and roll out through your spine.

As you push these heels away, push, push into me. Head goes down. Inhale, lift up your head and exhale, scoop, scoop, scoop. Good. Two more. Squeezing up, pushing away as you lengthen your spine in the opposite direction in Hamlin. Exhale all the way forward. Last time I was in hell to start. Exhale to roll the rest down in how head comes up. Exhale, scoop, scoop, scoop, rounding. Now grab your ball.

Always trying to keep these as relaxed as you can, but I don't sure if they're working really, um, arms right there. Good. Again, extending right from here. So I'm going to teach you a little bit from here, back. Arms up almost to the ceiling in your peripheral vision. Good. And I want you to pull into this side just a little bit more present to me here. Good. And lift off your seat. And we're going to go back six inches straight as a board, as if you're a painting and come forward the ceiling with that ball. So I want it up here scooping in and up and we're going to stay nice and lifted as we go back. Six inches. You got it. Keep taking the ball.

Keep taking the ball. Paint that ceiling. Don't skip any spots and forth. Love it. Two more like that. Scooping in, lifting up, going, going and Ford. Just hold it just a tiny bit forward. I know it's not giving you a very good range there and last one and forward. Good and rest your arms down. Good. Now we're going to do this side reach, so we're going to bring the arms up again. Good, but bring them a little forward there. I think that's a good range for your shoulder joint scooping in and lean a little bit forward.

This is a diagonal where your shoulders are in front of your hip bones and now feel like you're in a corset and just take that ball to the right, doing a nice side bend and then use your waist to come center. Great. And to your left, good and center and kiss it. All right. If we keep our legs a little narrower good and to your right and pull it in good. And really feel those sit bones. Stay anchored into the mat as you reach away and good and really feel those ribs pull in as your arms. Reach, pulling those ribs more. Oh, nice, good. And I love teaching when people's bodies react too quickly and bring that ball down and just stretch. Good. Just stretch, stretch, stretch, stretch, stretch.

Nice. Now instead of the twist here, we're going to combine it with legs together and do spine twist. Hands behind your head. Good. Scooping in and think of spine twist. I want you to twist, twist, twist, twist, twist, and pushing the heels away. Take your right elbow back to that back corners much as you can and then pull back. Nice and center. And twist to your left and take that left double back to the back corner, not off the mat. Stay on the mat and comes. Oh yeah. And center. Love it.

And scoop in and over. Over, over. Nice and [inaudible] and to your left and push this heel away. Nice and center. One more set scooping in and the right heel pushes away at low. He likes to come back and up. Beautiful and left. Go back, back, back and center and reach for your ankles for a nice stretch. Good work.

Good. Now let's stretch out your leg for treat. So sitting up as tall as you can. Bring your right leg out and hold underneath it. I want you to kind of hold like this and bring your right hip forward a little bit, cause it went back up just a tiny bit. Good. Sitting up as tall as you can like a Rockette.

I want that leg going right up to the ceiling. Stretch it as much as he can. Straight now's good. And bed. Two more. Stretch and bend. Stretch and hold it up. Hand over hand. We'll walk up. Good. And now stretch forward onto that leg. Good. And staying that close to it. Use your belly, your use your powerhouse to bring it up to the ceiling.

That's a nice tree. Now walk down your leg rolling into the mat. Good head down too. And you go head scooping in, up, up, up, up, up. One more time, Dan. Uh, Nope. Like up to the ceiling. Good down, down, down and head up and scoop. Scoop. Scoop. This time keep the leg up higher and pull yourself all the way up to the balls of your foot. So ball of your foot to toes flex. And now try to pretend your crown of your head instead of going away from it, lift up through the upper neck and Oh, that's what I wanted to see. Nice.

Switch legs. Good job. Try not to switch too much onto that hip as you bring that leg up. That's it. And let's put them like this, just to challenge your range of motion that makes you keep your knee closer to you and extend it up, which is a little harder. Yeah. Cause you can just hold it up and good and look at your hips. Are they straight across? That's what the point is, right? And now we're going to roll back using your powerhouse.

The leg goes right up to the ceiling and you just enjoy melting down because you have to work to come up. Squeeze. Nice stretch, stretch, stretch. One more time. Good. Down, down, down and up. Up all the way up. Flex that foot. Breathe and lift up your body to it. Nice. Excellent. And bring that leg down. Very good. Nice job. Alright, now we're going to do some sidekicks.

So I want you to lie on your left side and take your elbow. I'm gonna put that ball away, fluttering around and bring your legs forward. Good. Alright, we're going to lift this leg up at hip level and I want you to kick it for just five times forward and back and warming up that leg back forward and back, back. And that should be your last one and legs together. Now up to your ear, up to the ceiling and down. Good. Try to keep this one longer to really work the waist in the outer thigh.

Beautiful one. Is that one or two more? One more, and hold the leg here. Five little circles. One, two, quiet, hip, four, five, go the other way. Make sure you're going behind the smaller, tinier, tiny, tiny, or even smaller. Good. All right. Legs together. Grand grand, Ronda. John, we're going to lift this leg up a little bit. Take it as forward as you can. Take it up to the ceiling. Rotate in that hip as it goes behind you and bring it together and forward up to the ceiling. Rotate in that hip as it goes behind you and together. One more forward, up to the ear, rotating that hip and together reverse. Take it back.

Rotate as it gums up to your ear, to your nose and back into more. Back up to your ear and your nose and back in last time. Back up to your ear. Nose. Good legs together. Now I want you to do side POS. Say we're going to try to bend this knee as much to the ceiling as you can.

S siting that toe. Good. I'm going to hold this hip here, opening that knee. Keep coming up as high as you can. Then extend the leg up to your ear and flex the foot to bring it down. Using your inner thighs. Good point the toe. Ride it up as you open up as much as you can. Beautiful. Up to here.

Flex and pull a heavyweight down. One more point. Knee back out. Huh? Get that hip working. Extend flex. And you're going to reverse it. Keep it flex. Go up. Beautiful. Now while you're here [inaudible] you're gonna. Oh yeah. And that's please. All good. Tried to bring the toe as close in as you can as you go out.

Flex and last one going out. Out, out, out. Excellent. Lie onto your belly. Make a small pillow for your forehead. Lift up those legs and 20 beats. One, two, three, four, five, six, seven, eight, nine, 10. You can get those legs higher. Three, four Oh yeah. Seven, eight, nine, 10. Enough. Swing your legs in the direction of your head so you're can come over this way.

Thank you. Bring that elbow back, legs forward. Okay. Lift up that left leg just a tiny bit. Yeah, five times forward. And take it as far back as you can and forward warms us up for that great Rhonda shot, right and forward and in. And one more present to me as you go back. Highs legs together. Push it up and a hundred pounds down and up. And just keep the foot relaxed as you go down. I love that correction. And, and really work to more up and pool and in one more. Keeping this longer.

Oh yeah. Hold it there. Five tiny circles. What do three, four, five reverse two, three, four, five. Excellent. Ground under. Lift that leg. [inaudible] forward up to your ear. Rotate in that hip as you go behind you and forward up to your ear. They get back. Get and extend. When we're talking, it's so hard. And update your ear and behind you and legs together.

Reverse working up to your change in that hip always as it comes up. So back here, we change to rotate. Yes. And pull it up to your nose. One more time. Beck change as you come up to your ear and forward and together. Side POS. Say bending that knee really far back, back, back, and pull up the toe as high as you can and extend here.

Flex and pull a heavyweight down. Good toe points in an opening. That thigh. Nice knee is aiming for right here. And then extend and then flex. Yes. One more. You can do it Christie and back and flex. Beautiful. Reverse up and aim that knee right there. Yes. And toe.

Good and two more back. Bending the knee back there and toes close and have one more here. Back. That's where all the little juice. You squeeze the juice out of this exercise and straight. Wonderful. Lie on your back and bend your knees into your chest.

I'm going to grab a few mats to do something new with you or a little extra Swan teaser into Swan or Swan into teaser. Yay. We're going to actually start with our teaser and go into Swan. Is that all right? Does that sound something exciting here? So go keep on your back. And I got this and no, you're going to extend the legs and I want you to shake them out like you're throwing a tantrum if you're one of my kids and you're on the floor, the primarily angels. But it's always actually very humorous to see them throw when you can take yourself out of the moment and say that's true.

So I want you to think about the teaser and Swan's one of my favorites because I'm a very stiff person but and my lower back loves to get really stiff. So I like doing this series because it helps me pull so deep. It's like doing the pull up on the one to chair or the twist on the one to chair kind of combines both of them. So we're going to start off, I'm going to help you do teaser just to get extra deep into your powerhouse. I want you to try to keep your back down, head to your chest with your stomach and I'll pull you up so you can just get a beautiful stretch. What teaser was meant to be right? And then just pull me down scooping and with your belly, not your arms.

Your arms are too strong for me. And one more with me scooping in. Good. Beautiful. And now pull me down. Good. More on your right side. You're gonna pull me down. [inaudible] good. Now let your arms go overhead and you go ahead and come on up. Good.

All the way up. I'm going to let go so I don't throw your balance off. Good. And I want you to lift your, I'm going to let go here, K and lift your arms up and everything goes down nice. And come on up, up, up, up. Now hold that up position reaching forward. And I want you to really think about scooping it and you're going to roll over onto the next mat. It's just taking your time. And now take your arms up and your legs up. Beautiful. Good. So we're really gonna work the waist and let's keep rolling onto your left side, scooping into the mat. Really will. And then taking this hip and pulling.

Beautiful. Look at that and arms up and roll down everything. Roll up everything. Scoop, scoop, scoop. And now let's roll back over to this side. Oh [inaudible] rolling over. Beautiful.

And take those arms up and the legs. Good. Beautiful. One more and let's roll right back over and use that scoop. You got it. Arms up and roll everything down. Fantastic. Roll right on up. We're going to do seal, lift your bottom forward, hands under your ankles and really be free with this. Don't be tight or it just enjoy it.

Let your legs clap an inch off the floor in front of you. One, two, three and help roll back to three. And exhale. We try to clap an inch off the floor behind you so you can let your legs go more rather than keeping them tight. That's more of the crab and almost think about straightening your legs and reaching them back. You're going to keep your hips where they are. You got it. That is exactly right. And that is great that you show that because um, a lot of people might think that you have to take your hips up higher and they crunch on their neck and coming back up.

And you do want to aim for your shoulders, hips being right over your shoulders, but not so far where the only thing down is your neck. So keep going. Beautiful and clap, clap two, three and up. And we're going to do one more and we'll roll right up into a standing position. Roll back to three and exhale, crossing the legs. Roll right up. And I want you to turn around, lift your arms up to the ceiling, keep your weight more on the balls of your feet and roll off an imaginary wall. I remember going to do two sets of five pushups, walking out and down. Up one [inaudible]. Beautiful down up too.

I love how your body stays straight as a board. You're using your powerhouse. Two more elbows or scrape in the ribs. Last one. Good energy out of the crown of your head and lift through your center. Now work a little bit on not hitting me. I'm about three inches behind you.

Good and arms up to the ceiling and I have to challenge you somehow and then roll off that imaginary wall and come and hoard. Steep in your weight, forward on the balls of your feet, walking out and it being five. Good, good energy out the crown of your head. And two more last time, lifting from your powerhouse, walking back to your feet. And again, I'm just a little bit behind you. You're going to keep your weight forward scooping in and roll all the way up, and I want you to exhale up to the ceiling. And now inhale as you pull in and up and exhale all the way. Fantastic job. Really nice job.

Oh good.