Mat for Posture

All right. Good morning, Rebecca. Let's go ahead and really work on posture. One thing I've noticed lately is that when we work out, a lot of times we isolate these muscles, especially our core, our powerhouse, and really isolate different parts, but then when we leave, we go back to our old habits of maybe gripping in our thighs or kind of shortening ourselves, especially because most of the population doesn't carry themselves with good posture. So I feel when we start talking with other people, we might end up kind of shrinking and mimicking their posture, whatever it is, just to be a little bit more friendly. But we're going to try to really work on what is good posture and holding that and feeling long and elevated and tolerant. We leave. We both could probably use that, huh? All right, so let's look down and we're going to have a nice, strong Pilati stance.

Great. And I want you to soften your knees. Go ahead and soften your knees. Wonderful. Feel the weight on the balls of your feet, so the ball, every toe, the side of your foot and the heel. Feel like there's a little grape underneath your arch and you don't want to roll in on that, that arch and squish that. Great. You want to just keep it nice grape. Good. Soften up those knees. Just one more time, just a tiny bit and using your bottom to squeeze as well as thinking about lifting your knees and lifting your thighs.

Use your belly to kind of pull all that up. That looks really nice. Good. And I want you to go ahead and continue that feeling. I'm just going to square off your hips. Just a hair. Continue that feeling of the lift all the way up. You can actually lift your sternum or your chest bone a lot more forward. Very, very nice. Good. If you can feel just a tiny bit, you're always going to have a sway or a lower back curve, right?

Cause that's your body. But I want you not to feel like you're tightening those muscles. See if you can feel like you're stretching them. Maybe stretching your tailbone towards the floor. Or like if you had your spine continued to at tail, like you had a heavy weight on your tail, so you really feel like it's hanging without letting your upper back go that way. So that's very nice. You're going to pull those thighs up, using that belly, lifting the sternum good and continued this stretch through your back as you put one arm over the other and one foot in front of the other.

And then as you sit down, continue feeling like you're lifting and stretch down that tailbone. That's nice. Very good. And I'm going to hold you here and keep stretching down your tailbone. Good lifting in your powerhouse. Wonderful. Good. Put your hands behind you halfway through the mat and lift your bottom back and go ahead and lie long through the math. Great. Reach your arms long.

Reach your legs long. Good. And just, we're going to go ahead and just pull each limb nice and long. It's always nice to feel a good stretch. Great. Take just your hip bones. A tad to your left. Nope, you're right. Sorry. You're like, you're touching my right, but there we go. Just that hair. Okay, just to get you nice and aligned. Good. Nice powerhouses that feel super crooked to you. I don't know.

Doesn't feel normal. I want you to go ahead and lift up your head sometimes when we get ourselves aligned all the way up with your head and look at your navel and see that it goes right down the middle seam of your pants. And like right between your feet. And how do your hipbones look? Do they look like they're even with your set nice and center or do they feel kind of off now? Good. Good. So rest your arms by your side. Good. All right.

And bring your legs together and we're going to go ahead and draw the knees into your chest. Good. And bring the weight of your head. Use your powerhouse to lift your head up. Nice long arms. Come back. Use your belly to pull into my fingers. Come down just a tiny bit. Good. Right there. Now pulling your stomach into my hand. Reach your legs away. Good. Continuing to feel like you're pulling those thighs through here.

Wonderful. And start pumping for the a hundred. Inhale, two, three, four, five. Exhale, two, three, four, five. Very nice. And exhale. Two, three, four, five. When I look, keep moving. When I look at your body, I see this side shorter, right? So we're going to lengthen it. Yeah, we're just going to keep working on lengthening that and scoop and into that lower back. Good. And I'm just going to have you lift those legs a little more and fix those feet. There we are. Nice. Good.

Soften the knees a little bit. Anchoring that belly. Oh, that's nice. Now think of the back of the thighs and lengthen those. Your seat. Good. And in the front I want you to keep feeling the lift from your arch through your inner thigh, through your pelvic floor, up through your stomach. Really good. Just one more big breath. Big exhale. And as we lower, we're going to keep lengthening and reach your arms back.

Good arms lift to the ceiling head. Keep the arms right there. Pumps facing me. Good. Keep the shoulders pressing open and bring the head up through those arms. Good. But preso shoulders into the mat. Don't let them lift by your ear. So start that again. Lower your head down. Reach your arms back.

Good cause I want to work on really opening your chest and using your stomach to do that. So lift your arms up to the ceiling. Good. And now feel how your shoulders are on the mat right now. And when you lift your head, you don't want to hunch or make a hump on your back. You want to keep almost like a steel bar right here. Much better. Good. Now keep that and use that powerhouse scoop in and up and start coming up.

Almost like you're pressing your arms down to that very nice and keep your hipbones pulling away from me. All those hipbones away so that you keep look down. You keep the space right here as you stretch, get your head to your knees without collapsing in here. No go stretch, stretch, stretch in. Love it and pulled back from here as if you're pulling back at heavy weight.

Keep pulling back people and back. Good pressure. Shoulders into the mat, into the mat. Deep down, don't move your arms. Just press down with the shoulders and with them down. Lengthen your arms to touch the ceiling and then reach back with your arms. Great. Wonderful arms reaching high to the ceiling. Shoulders stay pressing down. Lift the head up. Wonderful.

Scoop it on in, pulling in and up. Beautiful. Keep that space in your powerhouse. Stretch and rolling back, pulling back in that powerhouse more nice. I love it as if you're pulling those slides with you. Nice job. Shoulders, press down, reach up with those arms. Reach back. Excellent. Now to tempo arms head. Curl it up. Reaching forward. Good and rolling. Back scoping, pressing open reach. Long reach back and arms.

Head scooping in, pressing open. Nice and we're going to keep that space rage. Pull back with this space rolling down. Nice stretching, reaching high and back in three more arms. Head scooping in. Very good. Reaching long and reaching back and two more arms. Head and pulling all of it up. Good lengthening, reach as you come back. It's arches and her thighs. Pelvic floor. Right?

One more time. Arms, head scoop at him. Good. Little more help on that one side. Right? And pulling back from the hip bones. Great. Nice. And reach it back to finish arms. Press by your side and we're going to bend the right knee into your chest and give it a good hug. Good. And straighten that leg up to the ceiling.

Good. You're nice and flexible. So we're going to keep that leg down long. But I do want you to keep working on this hip. Yes. Because it does like to shorten on you to begin with, right? So we're going to keep it long. This one stays down though as we do our stretch.

Big stretch is it? No. Good. All right, so we're going to now the most important stretch is the cross over to your left shoulder. You want to really get that and you really want to use that to get there instead of using your hip flexor and rolling it in to get there, you want to use the back of your thigh and your bottom to get it there cross. And now you get to really reach and stretch that hip flexor, pulling it back up to your nose. Good one on your own at that tempo. Really lifting to cross, reaching through there, pulling it up. Beautiful. Now, quick tempo. Cross around, lift. Reach all the way down and up.

Pool to here and up. And don't miss that shoulder round up and hold rivers down. Crust around, up. Beautiful. Dan. Lengthen that hip flexor. There you go. Down. Stretch that hip long. Good. Two more down around, up. Very nice. Last one. It's really getting a nice workout and bend the knee and Huggett switching legs, right, like down the middle. So you want to make sure it's not.

If you are standing up on one leg, you'd fall over. You want to have it right down the middle of your body so that you could stand on one leg. You wouldn't have it out to the side. Bring this leg up and we'll stretch it. Same thing. Hips need to be straight across, so I'll pull it down a little so you can feel that anchoring that hip still down and pulling it up. This guy's really riding forward. Can you open it there? Do you feel what it's doing?

Or you do? Okay. It's your thing. It's your nemesis. That looks pretty good there. Now we're going to cross to that shoulder and you're just going to reach long all the way to here around and pulling it up. Just always try not to shorten that guy. And so I sometimes think about pulling my whole cheek up with me as I get to that shoulder. And then I reach away and pull it up. Very good.

Cross around and pull it up. Good. Cross around and a nice reach around and a good one more cross around. And now reach all the way through here for the reverse. Good down around and keeping it long. Good Dan around and up and reach around it up.

Two more, little more emphasis up here and last time around and up. Wonderful. Hug that knee and very good. Alright. And on that same token, we're gonna roll up for rolling like a ball and you really want to keep this space and that's what's I think, really difficult. Put your hands by your hips. Lift your bottom forward. Good. And now put your hands on your ankles and pull. Nice and back in here. Great.

And roll back through that lower back. Inhale, roll back. Exhale, roll up. Hold. Good. Inhale, roll back. Exhale, rolling in with the air. Exhale in with the air. Exhale. Good challenge yourself even more.

Hold those knees just a little bit apart. Keep that space right there and use your stomach to pull your head all the way through your knees. Keep going, keep going. Keep going. One more inch. Every time you come forward, do that so you don't push your lower back forward, but you use your [inaudible] powerhouse to pull your head all the way between your knees. Two more like that. Inhale, roll back. Exhale, scoop and keep coming and coming. Nice. One more back, all the way and all the way up and up and up. Much nicer. Put your feet down. Lift. Put your hands behind you. Lift your bottom back and make sure you're nice and centered and then go ahead and [inaudible] roll back. Bringing your right leg with you.

Right hand on ankle, left hand on me. Nice. Good. You wanna try that again. Come on up. That's fine. So we're gonna balance and now think about those hip flexors that we're trying to really keep space there. Pull that right knee deep into your chest. Good. And I'm going to pull away from me. You pull your stomach away from me and that's fantastic.

Stop with your head up and shoulders curled. Good knee, nice and deep. And we're going to switch. Good. And switch and switch. I'm turning out the leg when you extend. Yeah, and switch and switch. Will you want to think that when you extend the leg that you're not straightening and bending the knee, but that you're squeezing and lengthening the fine muscle, so a little less energy in those toes and switch and just really reaching with this and reaching with that. If that makes you turn out a little bit. Great. If you parallel, that's fine too, but you don't want to just press down the knee last set and left and bend both knees and grabbed both ankles and arms.

Reach away from me and now keep pulling the belly up all the way through your fingertips and pull everything together and inhale l'orange all the way through your fingertips and pull in air and reaching, feeling like you're pulling all that up and exhale and inhale, reach and XL. Very impressive. One more time. Inhale long, long, long an exhale and right leg up to the ceiling and left like forward. And let me see that beautiful length you just gave me and switched. Scraping the ceilings, switch and switch and switch. It's nice, quick tempo. Good, good and really touch the ceiling. Reach, scrape with those toes little faster for me. Switch and left and right so it's nothing but powerhouse.

All light loose legs last set and both legs up, hands behind your head. Press your stomach into your hands. As we reached down long, long, long, and pull up and reach. Notice how on the way up I give you that extra length. I want you to try to do that. No matter how low you go, might not be very far, but pull long to come up instead of just shrinking. Could feel on that first one you wanted to like just shrink in and one more.

Reach and keep long. Awesome. Keep the length on this right leg, left leg and bring the right knee in. Hot and twist to it. You're there. Oh screens, turn, turn beautiful and turn the other way. Wonderful. Just stretch. I say that as if it's easy and switching sides. Scoop it in and reach long with that row.

Left leg and one more reaching along with this leg. Scoop it in, pulling this knee in in N. that's it. Hug both knees in and take a break. Rest your head. Nice. Sit on a spine. Stretch forward up. We go. Open those legs a little wider than the mat. Good arms lift, high at shoulder height. Wonderful. Great alignment here. So you're going to pull your power house, press into me, but then lift off your bottom out the crown V Oh we lost that though.

So that's going to be our posture talk is keeping pulled in. But now lift your sternum all the way up without losing energy into my hand and then go forward one bone at a time. Head. Good. Really think about pulling one away from the next good and down and down, down and roll back up. You push your heels away. You send that tailbone through and press into me. Lift. Don't, don't come away from me. Yes, pull into me and now stretch all the way to the ceiling and go forward.

As you reach up and forward so each bone goes up and forward. That's much nicer. Almost like creating a little space in between each bone here. Good and stretch and rolling back up. Notice I'm pulling you back from your lower back and rest and lift off that seat and good correction and go and forward taking that bone and that one. Good. Wonderful. And you keep scooping.

You keep that lift. You keep that lift and rolling back, pushing your heels away from you. Lifting off that bottom. Good. One more time. Pulling in and up. Good. Pushing those heels. A wet pulling, even the pinky toes back strong and pulled back from here. That's the tough part, right? When we start, we want to pull back from our upper body add. We're going to pull back in the powerhouse now and let those legs just float on up to your hands. Grab your ankles. Okay, both. Let's try at the same time.

I bet you you could do it scooping in air. We go crawl up a little higher. Nice. Now stay here for a moment and settle. [inaudible] yeah, absolutely. Getting hot. [inaudible] sure. I'm not able to actually work out with with much stuff.

I can't believe when people wear all jackets and sweaters and stuff. Okay, so settle. Let your shoulder blades slide down. Let your neck lengthen and just keeping that space. Now use your powerhouse to keep lifting your sternum so you'd never give this up, but use it to keep lifting and lifting and lifting. Maybe even coming a little more forward on the weight of your tailbone more. Now we're going to roll back looking down at your powerhouse. Inhale, roll back.

Exhale right on up and now keep coming. Keep lifting. Keep stretching up and then head to your Justin round down and exhaling up, up and inhale. Roll. Roll through your ribs and then come up nice and roll down in with the air. Roll through the middle back and use that. Fabulous. Two more. Inhale, rural. Exhale. Roll it up. Lifting one more time and show me that great posture even through.

Pull your head back a little, even through your neck. Leave. Close your legs together. Close your legs together here. Good. And now take your hands off and we're going to roll down. Stretch long through that area. Beautiful. Press your arms into the mat and now lengthen your shoulder blades away. Good.

Drop as far right as you can. Really go for it, but give some opposition. That's it. Now your stomach's anchoring. Anchor down all the way. Pool with the Rialto. Bleaks more pull back. Yes. And then center and left. So when they go, when you dropped this way, pull in, reaching away. Pull here. There you go. It's a lot of weight.

Waist work all round. Scooping it. When I got certified, they always just say it worked. The love handles. I don't know how much, how PC that is nowadays, but that's what it works. Scooping in [inaudible] away. Really the work in the waste [inaudible] long. Let's do one more with the lift of your seats and start squeezing your seat and give me your feet right here.

Good and down and left all around and squeeze your seat and controlled up and down the middle. Now keep using your powerhouse to sit up for the sauce straight up. Open the legs wider than the mat and lift up tall. Arms out to the side. God just in your peripheral vision. Okay, and give me some energy off of your seat. Squeeze it up and remember, keep pressing into here as you twist here, right? And exhale forward. Reach past that baby toe.

It's really important that it's your baby toe for breathing. Inhaling up, twist, keep inhaling and exhale for the hundred we breathe. Inhaling for five counts. Inhale up and twist to the other side and we exhale for five counts. So I know we can inhale up to three, four and exhale, keep back sailing. Keep exhaling. Inhaling up to three, four and exhale.

Now keep that hip down. One more set up. Oh one more time to this side. And stretch down region. Keep backs. Keep exhale. Good. Lift up. All right. Bring your legs together and your hands together. Flip onto your belly. Either way. Good. Alrighty. Perfect hands. Just right there. Nice and long.

Looks really good. So keep pulling in your powerhouse. And now use that stomach to stretch all the way out the crown of your head and keep this length too. And we're good. What was that? Yes. Start coming up. Keep coming up. Beautiful. Come up as high as you feel your back likes it, and then look over your right shoulder. Circle down the head around to your left and look forward. And the other way, I love this because you really keep your shoulders open and now come down, lengthening your sternum forward as you come down.

Really feel this stomach lift and stretch all the way out. That was really nice. And again, pulling up first here and then stretching. Long, good and left first. Circle the head around. Look all the way over that right shoulder. Look all the way over the right shoulder, circle the head down, all the way left forward and now coming down. But really use your stomach to keep stretching your sternum away.

Lengthening all the way out of the crown of your head. Great. Come onto your elbows for single leg kick. Good. Let's go ahead and knuckles together. Yep. But just a little more forward. Wonderful. And elbows a little more tight in. Good. Think about holding a big beach ball here.

So you want to really press your forearms into the mat. Really lift in the under our muscles. K but not that much here. Yes. Do you feel that difference now? So now we're going to use that stomach to really work hard and lift the sternum, the chest bone up to the wall in front of you. Beautiful. Keep that as you squeeze both legs together and lift straight. Sorry.

Lift him up a little bit and now just the right kicks your bottom twice. One, two and left too. And they path each other. One, two, one, two. Good. And one, two. And as it straightens, reach and reach and long and long and kick the bottom and kicked the bottom. And last one enough. Right cheek on the map. Facial cheek, hands as high as you can right here. Good. Let's um, hold like three fingers instead. Perfect. Great. All right. Wonderful. Good alignment here. Ah, you no falling asleep on me here. Press your hips together. Good and lift both legs a little bit. Very nice. You did not cramp up in your back. And three kicks to your bottom. Lifting. One, two, three. Press those legs down and you're going to lift. Sorry, two, three, switch cheeks. Now lift the legs up.

This time when you kick, I want you to think more lifting the knee then crunching in here. So before you come in, keep this long and now give it all you can with these muscles. Two, three, that was better. And lifting up. Usually you work really hard at not cramping up in there and switch, but that little when you are trying extra hard, you went into here instead of with the hamstrings. Beautiful. Two, three and stretch pulling in your power house. And last time, other side kicking one, he's closer to cause you can three and stretch arms lift. Long sternum reaches forward and enough round your back.

Sit on your heels. Good, good. And you do that stretch pretty well. Probably. Just see how you have your bones touching right there. Just a little more lift to get a little better stretch in there. Let me lift you up just one more time coming up and pull in. And now crawl your arms away from me. Yeah, there we go.

So you really could use always a lot of good lower back stretching through here. So when we just go to here and we stretch all this, you don't, you miss that. So make sure you get that space there. Okay. Flip onto your back and you're going to lie down for neck pull you're and want you to put hand over hand behind your head. Good and legs are going to be hip with the part. Great. And flex the feet.

Cause I'm going to do it with you. Okay? So I want you to really push your heels away with the seat and the back of your legs. But as you come up, remember what it feels like to pull your arches up all with your inner thighs through your pelvic floor, through your powerhouse. Okay, so we're going to inhale. Bring your head up. Good. And now exhale. Curl it up. Beautiful. Kiss your knees. Inhale, sit up tall. Good. And from that stomach, lift your sternum. Press your head into your hands. Make sure you're not arching. Good and down. Very important to stay tall, but not arched in with the air. Exhale, wonderful in how? Rolling up and exhale, reaching back. Pull it in and up. In and up. Very good.

Add in with the air. Empty the scoop. Scoop, scoop, good. Pull back, even these pinky toes and keep lifted and tall and lifted and tall. And then curl the rest. Damn. And two more in with the air. Exhaling forward. Inhale, sit up tall and scooping in and back. Good. Pull back this foot. Pull back those towels. That's it. And one more time.

Right on up in with the Erik sailing forward. Beautiful. Inhale, sit up tall and exhale back. Keep pulling the stomach in to stretch up and up and up. And Dan. All right, the position you're in right now, I want you to do the same thing for sidekicks. So I'll show you what that means. And you're just going to lie on your right side and face that way. Come back all the way to a straight line back here.

Good. All right. And now rest your right hand over. [inaudible] good. Alright, and for who I met here, I'm going to have you flex your feet and then put this foot right in front of that one, and then slip this guy under that one. Perfect. So I'm going to have you in that position and I want you to really stretch that tail bone away. That's it. So keep nice and long. This hand has to be behind your head now. Good cause we're working on that posture. Okay?

So I want you to equally use all of this to push your head into your hand. Try to feel when you engage this pressing into me here, that that gives you enough strength to push into there. Can you feel that? Good? All right, so now we're going to lift up this leg, hip level, turn it out a bit and really think about reaching through here long. We're going to keep this hip over this hip today, not that you don't do that every day. We're going to reach, stretch forward and take it back. You can go forward quite a bit more. I know you can and as you go back, that's when you really have to press into your ribs and forward and reach new that foot.

Make it longer than your bottom leg and back and forward. As you take that leg back, pull into my hand here so that you don't go forward with that upper body. That's that posture work. Pulling it to more forward. We pull in one more and we scoop in so that we can squeeze work from here.

From here, further back, further back, further back and legs together. You felt that a lot just now, so our box, you can bring your feet forward just a tiny bit more to give a little more. Help our boxing. Rest your hand down for a second. Loves to help move and make less work for our legs, but we always are trying to shape our thighs and our bottom and get the most out of those. So the more stable you keep your box, the more these will have to work and get a lot more benefit. So hand behind your head again. Good on this one too.

All right, so we're going to keep your box by not shrinking this area. As you lift this leg up to your ear, lift all the way up. Just give it all you got. Okay. And now squeeze down. So you felt it moved. Now give it all you got without moving it. Yes. And squeeze and up and squeeze a million pounds down.

Up and thousand pounds in two and one more time. And now keep it right there longer though, reach, reach, beautiful. And five quick circles. One stretch through the foot. Two, three, four, five. Reverse it. Less movement, more shape in that thigh. Three, two, one. Now we're going to do bicycle pulled out like forward. Come on, wait, keep it there. Look at the alignment. We got a drop this hip open and you've got a pull that thigh yes, knee into your chest, knee to knee. Good.

Now as we take that knee back, we need it to be hamstrings and bottoms. So don't roll forward here. Keep going back as far as you can. Then extend the leg from there. Oh yeah. C'mon AB forward and need a chest. Need a knee.

And now pull into me and use the right muscles and extend. Good and forward. Need a knee taking it back, back and extend legs together. Reverse. Nice thing. It's three each way. Try to touch me and back. Good. So stay here now. Keep this like right here and to bring your foot to touch me. Yes.

Now need a knee and then need a chest and extend last time back holding that five there. The touch me with your foot. That's what you need to do. Good. Before you're being in your knee. Forward all the way to here. And now extend dropping. Open this hip of course, and stretch legs together. Why on your stomach make a small pillow for your forehead with your hands. Good.

And keep scoopin lift all your weight this way and we're going to lift both legs up. Keep that long and 20 beats with the heels. One, two, bigger, stronger. I think I want a little more out of this. Let's lower them down. Good. And we're, you're just at a perfect diagonal. So I'm going to scoot you over still straight, but at a diagonal systemics in and up. Good length and all the way through your feet. Squeeze my hand to lift the legs. Good. Open them about the width of the mat. A little wider. Good.

And now my hand still here. Squeeze my hand all the way. All the way. Open about the width of the mat. And now squeeze my hand all the way. All the way. Good. Now double time. That open. Squeeze, open, squeeze. Good. Come on my hands here. Squeeze it here. So you make the squeeze. Come from here. Not by clicking your heels and faster. Even five, four, three, two, one and rest. Much nicer. All right, round your back.

Sit on your heels so that we can switch to the other side. I want to have your head on this side and lie on your left side. Feed this way. Great job. Good left hand holds your head. Good. Right hand behind your head as well. Wonderful. Just a little bit more forward for your body here. There we go. Good. And reaching. Good. Scooping and keeping this.

This is going to be, this is your right hip. It'll be a little more challenging, right? So we're going to lift it up a little bit, turn it out, and we're going to sweep it forward. Beautiful and back. Good and forward. And remember when you go back, you really got to pull this in so that you can work your bottom instead and forward and bottom. Oh, thi out wants to fall back. And so we're gonna keep it right there and work from here. Take it back, take it back. Now you got it. And forward. And from here, that's it. And forward. And from here, show me how forward you can go now. All the way. Oh, like pull it up. Yeah. And back from up. There ya go. And forward and back. Last time.

Perfect legs together. Love it. Now, just go for it. Take it up to your ear and then squeeze it down. And each time work harder to keep it steady. Yep. Law and up. And you should be squeezing down a thousand pounds. Gave me energy here. Yes, and push and squeeze. Good. And push and squeeze and last time up in length and all your lower back with that leg. Now stay there. And five little circles. One, two, three, four, five, reverse it. One really nice. Two solid, four, five. Good. Bicycle forward. Beautiful knee to chest.

Good. Now take the knee to knee. Good. Now, right here, it's gonna get hard. You're going gonna pull in. All right, and you're going to keep using these muscles to take it back and back and back and then extend from there. Reach that leg behind you. Straighten it. That's it. That's it. And all the way forward. Bend the knee to your chest. Take the need of the knee and now keep using these muscles. You can do it. Stay here and right there. Back, back, back and extend you get them and forward. Good.

This is your last one. Keep using these and extend legs together. The reverse. Taken it back. Don't forget to pull in here to help yourself. And now try to touch me with your foot. Then needy your knee, knee to chest, and open us hip as much as you can when you extend. Go back. Beautiful. Hey, that was like seamless right there. And need a knee.

Try to open it up as you extend one more back from here and touch kicking me and need a knee. Need a chest and last one and enjoy that stretch legs together. Lie on your back, other back. Bend your knees into your chest. Just go ahead and bend them in. Go ahead and stretch. Nice job. Extend the legs up and shake them out.

Very, very, very good. All right. You're gonna put your feet on me. Yeah. And you're going to give me your hands. Good. So we're going to really work on keeping this area along and keeping your lower back long. Okay. So I'm gonna pull you up. You get a free ride, but you're going to try to keep that area super long and almost try to keep the waistband on the mat. So inhale your heads up and now exhale, pull into your lower back. Keep it super long. Don't let me pull your waist band up so easily. Fight me with your waistband. That's good. Now I have to fight.

Take a breath and exhale. Lengthening those hip flexors as you roll down, pulling in through that lower back. Love it. Going down, down, down. Nice. Inhale, lift the head up. Exhale. Keep those hip flexors on. Keep that waistband. Don't go over to the side. You see how you want to do that. So pull the right ribbon a little more there.

Beautiful. Take a breath and exhale. Pull me down. Lengthening. Don't go to this side. You to use that right rib. That [inaudible] helps him much and down and now coming up. M pull in the right ribs, scoop it all up. Lovely and rolling down. You're looking at me like, why are you getting lighter? That's it. And back up again.

Exhale, scooping, scooping, and exhale down. Lengthen through those hip flexors. Wonderful. Good. One more in with the air. And exhale, scoop this time. Keep your powerhouse. Lift up your arms all the way up by your ears and use your power owls to reach through your fingertips as you go down. Pull away from me reaching reaching head as well. And bend your knees.

Amazing. That was better posture. Great job. Good. How you feeling? Good seal. Sit on up. Go ahead and lift your bottom forward. Good. Drop your hands around your under your ankles. Good. And you're gonna pull back a little. Excellent. Yeah. Maybe a tiny bit back.

Right? So we're still gonna keep just like teaser. So think of teaser. Have your feet just an inch off the floor. Knees up, higher up. So called. Yeah. Good. And right now see how there's no space we've got to pull away and you've got to use your belly to pull your rest of your body forward. Knees again, a little higher. Don't let them open so wide. Alright, clap two, three. And then to roll back.

Pull those hipbones away and come on up. Yeah. Pull. Yeah. Good job. Now pull that waste away from me. Keep pulling, pulling [inaudible] until you roll back. I want you to just keep pulling back and let those legs be free. Two, three and come up and pull away from [inaudible] two, three and pulling away. Great. And clap two, three and balance. Good.

Inhale back to three and exhale up two, three and in help back to three and exhale and one more. Rolling back and exhale. [inaudible] rest your feet down. That was a huge improvement actually within itself. Go lift your bottom back. Good. In the beginning you were all cramped up. Good.

How are you feeling through here right now? Feeling good. I would love to do some rowing. I don't know if you're familiar with our rowing series, but should we go for it? Okay, so we're at the first one. I want you to think of a rowing machine. You go with the rowing machine, right? So sit equally on your hips. We like to, they're going to be relaxed for this one and I'm still thinking a little bit of apply stance so that you're thinking lifted the arch lift of those, pulling that line. Arch inner thigh, public floor. So all this is scooping it.

Okay. And I want you to start with your weight straight up. Good and touching. Good. And from your powerhouse, we're going to pull back as we, as we roll back into the mat. Let's roll all the way down to your bra strap. Where your the bottom of your shoulder roll. So head. Huh? Good. Keep lengthening. Keep scooping. Going back. Touch the short bottom of your shoulder. Bates. Hold.

Open your arms to the side. Good. Press them down and back. Good. Now keep pressing them back and scoop forward. Curl. Keep pressing them back until they come together at the base of your spine. Good. And now a nice big like a Swan Lake pulling up. Bend the elbows a tiny bit so that you can pull up and around.

How's that feel on your back and forward? Good. I don't say you finished with a stretch and as you come up you'd go right into it. You. So you start pulling as you scoop back into here, scoop into my toe. Press that toe, this one, this spine. Good. Pause right there. Open your arms, press back from here. Then keep pressing back about, come forward. Use your power and go forward. There you go. Scoop it in. Yes. Nice left and big circle. And as you stretch forward, keep that space. You can get a good stretch. One more. Pulling those elbows, bend those elbows, pulling those weights. So you pull those weights into here.

Open those arms, press and back presses you scoop and use that scoop to come forward. Arms around and stretch. Good. Now up super tall and give me a writing goal for some nice biceps. Good. Lift the elbows, just a bit more good. And I want you to pull in, lift off that seat and go back as far as you can. Tall, back lit. Nope, that's Ram. Keep pulling in and out. In and up.

Don't arch lit it up and now come forward. Reach your weights down as you stretch and you can bend them as you slide them all the way back to your tailbone. Good tailbone and same ending. Lift, round and scoop. Reach, reach, reach, reach, reach. Got right angles. So start from here. As you lift to a tall back, pull into me. Lift to a tall back. Bend those arms for a writing goal. He has energy at the crown of your head and lifted. You go back super tall, go back. Keep taking this, reaching those legs away and come forward tall, and then reach all the way down. Good slide. Those weights pass down to here.

Now we got it. And lift open. Super easy to teach when you haven't done them before. One more scooping in here. Lift all the spy, lift the chest bone, Ben, those hands. Good. And lifting off the seat. We're going to go in and up and keep lifting those elbows and reaching forward and slide those weights back. Good. And now we're going to lift and big circle and a big stretch.

Great. All right, now we're going to do from the chest. So you're going to bring it's gonna look like from the side like this? Yes. Elbows glued to your side. Good. So scooping in. Nice, top powerhouse. Nice, tall back. Looks really good. Just like that. There we go. So it looks, it looks like it's coming from the chest. It was kind of back before. All right, so I'm going to give you a side view, sir. We're going to reach up at an angle and as you do that, you pull your belly into your back, grow taller, and now you're going to press those arms down and grow taller, yet pull in and up, tall or taller, like you're president of £1,000.

And then up almost to the ceiling. Just a little more in your peripheral. Turn the palms a little out and as if you're hanging between two buildings, pull yourself all the way up, up, up, up, and arrest. Two more from here in with the air. Exhale back of the arms. Lift through the spine. Inhaling up, turn those palms a little out and pull yourself up between two buildings. Lift taller, taller, taller, and rest. Good. One more. Inhale.

Exhale, press down from here. Inhaling up, keep them more in your peripheral vision and just a little bit more forward and press me down as you lift off your seat. Good. All right. Flex those feet back and hands right by your side and kiss your knees with your head. You're going to go down and now you're going to slide your weights all the way to your flex, the good stretch, right, right. And now roll up through your spine, bringing your arms up at shoulder height straight. Good. And remember on we start off with the roll up where we didn't move our shoulders when we extended. So right here, keep your shoulders open, but reach through those fingertips and keep reaching as you're pushing something away. Same ending here.

Pull yourself up between two buildings off that bottom. Pushed your heels away and rest good from your cheeks here, from your bottom. Inhale to your heels. Exhale, roll up through your spine, arms of the children. Hi God. Last thing to come up as your head in help. Reach long through those fingertips, up to the ceiling and pull yourself up. Lifting off your seat, pushing away those heels, growing taller. One more hand by your bottom, head to your chest, and inhale, stretch all the way forward. Exhale, roll up through the spine. Inhale to the ceiling. Keep them just a little more in your peripheral and press lift. Lift, lift and rest. Sit. Cross leg are Indian style.

And give me a big circle with your arms touching your thumb and index finger together. Make it a little diamond. Good. But just a tiny bit of a diagonal forward. Still want to see the color of your eyes though. And now think about your ears and try to bend your elbows behind your ears as you slide your hands to the base of your neck. Good. And then from your stomach, lengthen your spine all the way out to your fingertips and resist as you bend down.

Good at all the way up through your fingertips. Good. Pull more into here. Pull back on, huh? And pull in and stretch all the way up. Good and bending and all the way down to your base. Good. Let's do one more point. Those elbows back to me.

Back behind you and keep them there as you extent. Oh, and then hold the weights there. Bring them in front of you as you switched legs. One more exercise, I promise. Arms are right here. Good. And you're going to inhale, say, hug a huge tree. Bunch of people just gathered around you. Exhale, push them away. Inhale from your powerhouse. Exhale, push away. Inhale, pull it into here.

Exhale, push away. Push me away. There you go. Stay here, take a breath. Exhale, squeeze. Pull into here to get a lot of energy. Inhale, push away. Exhale, squeeze. Inhale, lift the elbow just a little bit more for me. And last time exhale and inhale, a little tilt to the elbow, up, up, up, and rest your arms down. Very, very, very, very nice. Give me those and I want you to just stand on up. Rock to a standing position. I want you to just spin around and um, let's step off. Just a little fork. Perfect. Okay. So we're just going to end with some standing footwork.

So using all of that great stuff. I'm glad I can see her ankles. This is something that I love to do when I need to really stretch and align my spine. So we're going to have a nice Palladia stance. Okay? And we are doing all the same stuff where you want to have the weight on the balls of your feet, the side of your feet, and your heels. I feel like your right foot needs to just a hair come in more. I feel like it's turned out more than the other, but I also want you to feel like you're there. Good.

And now keep that grape between underneath your arch. Don't make wine right. And we're going to lean a little forward, no gripping in the knees or thighs you want to relax. Instead you want to feel lift in the yard to lift in the inner thigh, lift through the pelvic floor, a lift in your powerhouse. Great. And just to re relaxing your arms and just a tiny little bit of a pinch here. So I want you to just keep stretching down C and right your left foot, just a tiny bit back. Good. And just perfect.

And so we're just, you probably use your right arm a lot to help your clients and spot them and um, do all that good stuff. So I want you to just keep no twisting, just pull into it. You do really good right there. That's really nice alignment right there. So just trying to feel more powerhouse there. Excellent. Excellent. Okay, so we're here and I want you to keep feeling that really good lift. Let's go ahead and start that lift. Lifting everything up, the arch, the inner thigh, the thighs, the powerhouse, the sternum. So much that you just easily keep your heels together and flow to good.

And while we're up, keep that energy up and play or bend your knees. Don't lower the heels just and you want your tailbone to be going down. Yeah, stay here. Roll through the foot. Don't just lower the heel, but roll through the foot. So if you're relying on a reformer, you'd be straight. Not leaning forward at all, but just straight. Good. Now really using all of that push into the earth and squeeze your legs, scoop, and all the way through your powerhouse. Keep that energy and come up. Scoop, scoop, scoop, tall, not easier. As you bend your knees, keep this energy up and laying thin, your tailbone down so that your shoulders directly over your hips and then roll through your feet and then really squeeze and all this lengthens and up.

One more in this direction. Scoop good and bending. Good. And now really feel this length in your back. As we lower the heels and now squeeze and lengthen up up. We're going to do the reverse. Keep the feet flat and we'll go ahead and bend the knees. Good. Really good.

Pulling in enough. He'll stay down. Yeah. And now we're going to roll up through those feet and we're going to press into the balls of your feet. Use the outer thighs, use the inner thighs, scoop it in and up and press down to more bending. But really feel this opposition in your spine. Roll up through the foot and then wrap and squeeze and lift that sternum and roll down. And one more time bending. Good. Rolling up through the foot. Good at.

Press into it. Wrap scoop and come in down as if there's an eggshell under your heels and just rest. And this is fabulous posture for the rest of the day. Nice work. Good job.