Upper Body Mat

Good evening, heels together, toes a parts, what we call your plotty stands, but two fingers apart. We're going to cross our arms and we're going to sit down so you can either nail in your knee or you can sit down onto the bottom by crossing the legs. So let's go ahead and do that. Good. Place your hands at your side. Swing both feet in front of you. You lift your bottoms to stretch back and lie down.

Good. You want to think of those legs really lengthening along from the hips down to the toes, wrapping the outer thighs around so the inner thighs are working. You want to stay in that plotty stance, so heels together and toes or parts of your turn turned out. Take your arms straight up, take a nice deep breath in, and then exhale. Lower your arms down to your side. Keep your heads down and we're just imprinting our spines into the mat, getting those navels in, pulling them up, getting your spines to lengthen long on the mat. This time if you'd like, you can take your arms all the way back.

Go to where your shoulders will allow you. Take a nice deep breath in and then lower the arms. Once again, down to your side. Exhale, get your shoulders to pull down your chest to open, and those ribs to sink in. Still squeezing your bottoms. One more time. Nice deep breath in. Stretch back, and exhale, arms come down. Okay. For those of you just beginning, we're going into an exercise called the hundreds. We're going to begin with your knees into your chest.

It's a breathing exercise, a warm up exercise, and it can be a little tough on the next. So listen to your body if you need to put your heads down. You do. So to relax your neck, we're going to lift her head, look at our stomachs and extend our legs straight up. Arms are now above the hips. You'll begin pumping the arms. Inhaling for a full five counts, two, three, four, five. Exhale, lots of energy in those arms. Big Lifts pumped up, pumped down in with the air out with air.

Keep the gaze on your belly buttons so you're not straining your neck. Good. Nice, deep breath in and wrap the thighs. Exhale, three, five. Now, if you want to challenge that, you can always lower your legs, but go to a level that you are still supporting your spine. Nice deep breath in and a long breath out. I might come over to you because this is your first time. Lift your legs a little bit higher. There you go. So you're in here.

Deep breath in and exhale. One more time. Nice. Deep breath in. And exhale. Bend your knees restaurant next and place your feet down. We're going to start with s sitting up. So go ahead and do that. You'll sit up with your knees, bend hands on the back of your thighs and your head is down.

We didn't go into a roll back exercise. So you're in what's called a seeker. Heads are down. You're going to begin to lie down, articulating your hips, your tailbone. You want to get it to push away from you. You'll go to the tips of your shoulders. So in other words, when your arms are straight, you stop. Take a nice deep breath in. Exhale, come back up. Pulling in. Sit up tall. We're just warming up and heads down. Keep your feet flat on the Mat.

Tuck your chins towards your chest. Shoulders are lax. Get those hips to curl away. So getting the small of your back onto the mat. You touch the tips of the shoulders. Nice deep breath in. Pull in, come back up. Exhale. Sit up tall. This time we're going to go ahead and lie all the way down. Heads down.

You're going to begin to lie all the way down, articulating one vertebra at a time. Tell you lie all the way down. Your heads will rest. Your hands can rest. And I like to see how you come up. So now deep breath in. Reach your arms forward. Try not to grab onto the thighs. Scoop your tummies. Bally's in. Come on up. Sit Up Tall, lie back down. Curl your chin.

Lead with those hips curling under rest. Okay. Now if that was challenging enough, you'll continue with those. Otherwise, for those of you who have been doing this for a while, go ahead and straighten your legs, heels together, toes apart. Take your arm straight up. Wrap the outer thighs. So you've got the outer thighs were wrapping around and getting those inner thighs working good and take a nice deep breath in your culture. Rule Up. You're going to curl up and over to the knees, scooping and nose between your knees.

You can drop your head between your arms, shoulders relaxed, and start to come back down one vertebrae at a time. Good. Say that again. When your heads touched you, come up. Nice deep breath in. Chins cruel to your chest. Now keep your gaze down and pull in. Good. All the way over. Head between your knees now. Yes, you're stretching forward, but you're still scooping your belly buttons in and in. Lie Back Down. We're going to pick up the pace a little. When your head stretch, you'll come back up. So everybody down, everybody up and over, no is between the knees. Try to stick together and come on down.

Hips curl under, shoulders push now. Nice deep breath in. Exhale, peel off that men stretch over. Keep that scoop happening. Sh relax their shoulders. Come on down to more. Nice deep breath in. We're up those thighs. Exhale and stretch. All right, back down. Let's keep the energy moving last month up and over stretch and go ahead and lie back down. I'm going to move forward as well. Okay. Bring your right knee into your chest, give your right leg a little stretch of going into some leg circles, and then take that right leg up. Think of it lengthening long.

Two ways to do this. You can either keep one knee bend the left one and the right one's straight up, or you can keep both legs straight, straight in a straight, good. Place your hands at your side, keeping your hips still. You're going to circle your leg. Let's turn you out a little bit. Circling inside your own frame.

I want you to pause when you get your big toe up to your nose. So you circle, finish at your nose and pause. Count one to circle up. One to circle up, one to sir. Well, oh, hold, hold, hold, hold. Reverse your circles. Hold whole. Circle up. Give it a good kick on the head and oh good. Hold. Hold up. Hold, hold. Two more. Hold, hold. Last one. And Bend your knee. Go ahead and give that like a stretch.

So important there is skip those hips to stay really still while that leg is moving. All right, let's switch legs the left leg in. Hold onto your thigh. Take your leg up again. You can have both legs straight or one of the knees bent. Your supporting like, all right, your leg is slightly turned out from the hip.

You're going to circle up to the nose and count to two. One, two, circle up. One, two, circle. Oh hold, hold, circle up. Hold, hold. One more. Hold. Hold on. Very nice. Reversed around and way up to nose. Try to kick your nose. Hold, hold, hold, hold, hold, hold, hold, hold. Last one and good Benjamin. He is very good. You hip movements when not too bad. Place your foot down.

We're going to go into what's called rolling like a ball, so I'll go ahead and have you guys once again sit up so you can do that with the roll up. Always articulating good and let's go ahead and put our hands at our hips. Lift our seats and sit by your heels in to grab onto your ankles with your heads down. Two ways to do this as well. You can hold onto the back of your thighs or onto the ankles. Whatever is more comfortable. Okay. Shoulders down.

You are trying to keep your heads between your knees. You're going to take your feet off of the mat. So I'm going to actually have you round backwards a little bit. Good. So you can balance. You want to Tuck your hips. Good. Ready? Inhale, rock back. Exhale. Try to come back up to balance so you're literally rolling.

Head stayed forward so it stick. Tuck towards your chest. Inhale, going back. Exhale up and balance control going back. You don't want to roll onto your next just to the tips of the shoulders. Inhale, go back, exhale up. Keep your chins curled. Two more. Inhaling back, nice and centered on the mat. Exhale. Last one. Inhale back. Exhale, come up. Balance.

Place your feet down. It's a centering exercise. All right, you're gonna place your hands back at your hips. Lift your bottoms, stretch back and lie back down. Good, nice and centered on your mat. We're going into your single leg stretch part of your stomach series. So again, get that length of your spine. You're really trying to imprint your spine well, lengthening it on the mat, so you're trying to get rid of any arching in your back here, pulling those navels in and up. Okay, so getting yourself centered. Shoulders line with the hips. Bring your right knee in. It's also a coordination exercise. Right hand on the ankle, left hand on your knee, taking the left leg up. You'll look at your stomachs. You can always drop your heads if you're next. Get higher tired, but curl your sternums up. Good. So those ribs rents, elbows out to the side.

Nice strong arms. Tommy's up, switch legs, left hand, left ankle. Reach that extended out leg out long and it shouldn't be too low because you'll lose that lower hip area switch. So the leg is fairly high and switch. Tell me scoop and switch. Continue. I'm going to come around and yeah, Jeff, good right hand, right ankle, left hand, left ankle. Each time you transition. I should see you digging the tummies and deeper and switch and switch shoulders.

Push them down, get their shoulders down and one more set in and rest or next. Rest your feet. Bring both knees back in, heels together, toes apart. Double leg stretch. This one might bother your shoulders. If you have any shoulders issues, you can just take the armor straight up and straight down. But generally the arms and legs, the arms will circle. So heads up, heels together. You're looking at your tummies.

You're going to take a nice deep breath in and stretch the legs and arms out long. The lower those legs are the harder it becomes. Exhale, circling arms grabbed back onto the ankles, not letting your hips lift. Inhale, stretch away. Exhale, pull it together. Tips to the shoulders should be the only thing on the mat and your upper back. Inhale, stretch away. Exhale, bring it in. Long legs, wrap the thighs, no energy out. Energy in. Three more in inhale out.

Exhale in last two months. Curl those chins towards your chest. One more time. Very good and rest. Okay. Scissors or single leg pull. You'll take one leg straight up. The other leg is out. The higher you reach, the more flexibility you have. Or you can hold down here. As long as you get those legs nice and long, you're looking at your tummies, you're squaring yourself up, heads up, and you'll post that leg towards you two times whole.

Paul can switch legs and Paul Paul's of the legs. Stay straight. Pulse, pulse, switch, post, post reaching as high as you can. Pull. Pull. Really the pool is not the leg. It's the belly button. You want to pull it in and scoop. Scoop. Don't let those knees bend when you switch. Switch, switch pole.

Oh cool. Oh, Tuck your chins. Get those shoulders to push down. And pulse. Pulse, pulse. One more set. Paul and Paul's. Paul's drop. Your head's been journeys. Hey, start to feel these by now. Hands behind your head. This is a tough one on lower backs. So please listen to your bodies.

Bring your knees into your chest. You're to take your legs straight up. You're gonna lift your heads up and look at your belly beds. So again is the tips of the shoulders on the Mat. Really curl that stirred them up. Yes. Now lower the legs about two to three inches.

And so curl your chest up. Way Up here that a girl and a little bit down and uh, long legs. Get those legs really straight. Yes. Calling you out there and lift. That's it. And to 90 degrees if you can. Good. Two more. Don't let your hips though your bottom just up a little bit higher.

Yes. Last one and bend your knees. Rest. Okay. Like I said, those are very hard. Okay Chris Cross, you're going to bring both knees back in. Sure everybody's done this. At some point you can take one leg out and tried to tap the knee. Don't let your hips go with you. They stay solid on the mat. Switch legs, look towards your back elbow. So you're also stretching and opening up the side and switch.

When you switch, scoop your Tommy's in switch and scoop. Switch and scoop, switch and scoop. Try and get that elbow on the knee. So get the shoulder way up off the mat. Switch and scoop. Switch and scoop any way, way up here. Good and sweat. What? Good and last one to each side and arrest.

All right, I will have you sit up to stretch spine, stretch forward. It's called. So one more. Sit Up, feet apart and flexed. Your arms are in front of you. Yes it is tall as you can. You want to squeeze your bottoms, take a nice deep breath in. Push your heels away and round forward. So you're in a sea again. You're scooping your navels away from you as so your feet are flexed. Hails. You're pushing away. Yes, shoulders are down.

Good. Start around, back up, and sit up tall. Open your chest carefully. Not doing this. Deep breath in and exhale, scoop straight and come back up. So now we're gonna go a little bit quicker and take it down. Hang. Come on up. Two more.

Flex your feet energy out of those heels. Take it down as low as you can. Each time you should be able to go a little bit further. And last one, go ahead. All the way down. Go ahead and grab onto your arches or your ankles. Give yourselves an added stretch. Relax your shoulders. All right, sit up. Well, we're going to go ahead and bring your feet together. Lift your bottom. Sit.

Sit towards your heels. We're gonna roll again. You open up your feet. We're going to start with a tabletop position. So you're holding onto your calves. Your feet are apart, your heads are down. It's rolling like a ball. You're in a rollback and a roll up. And then you're going to find your balance instead of tall.

So let's just practice that head down. Inhale, go back, exhale up. Find your balance. Sit as tall as you can. So the feet are apart. One more like that. Head down. Curl your backs. Go back, that's fine. Come back up instead of tall. Place your feet down for just a moment. And now for those of you who are more first with this, you're going to challenge that by straightening the legs when you roll.

So go ahead and grab back onto the cast, lift your legs up and drop your heads. Literally roll back. And then you want to come back up and then you're going to find your balance. Turn those legs out. Sit up as tall as you can. Tuck your chin to your chest. Shoulders down. Inhale, control it back. Exhale.

Come on up. Sit up tall, not too wide. Okay. Bring your feet in. There you go. And head down. Curl those backs. Good. Inhale back. Exhale. Good. Do what you can. Find your balance fit up tall. We'll help you. Don't force these. One more time. Inhale back. Exhale. Tuck your chin to your chest. There you go.

Now sit up as tall as you can. Okay. Bring your feet together. Bend your knees. Go ahead and lie on to your backs. Good new ones for you. Not so somewhat. Okay, you can take, if you have pillows or towels, go ahead and use those. I like them because it helps you to not straighten your neck as much. Alright, let's go ahead and place your hands at your side. Now, two ways to do this. You can put your hands underneath your hips or your bottom, or more challenging. If you don't have any back issues.

She puts your hands at your side. It's called your corkscrews. You're going to bring both knees into your chest. These are very hard. So please listen to your bodies. If you feel any thing in your backs, I don't want you to do it. Take your leg straight up, zip up those legs, turn your feet out in your plotty stance. You're in a circle your legs to the right. They're like one long leg all the way back to center. So it's one big circle.

Then you're gonna re reverse that going left and center. Continue without those hips moving. So no rock and roll with those hips. So don't go too low all around and center and around. And I want you to work on coming back up and around, up, around, up. Relax those shoulders in that. Try to use that powerhouse up last one and bend your knees.

Rest. Okay, we'll sit up again and stretch theatre apart like that one. You just did the spine stretch forward. Well, this time your arms are to the side and it's called your saw. You're going to twist and rich for the toe. So sitting tall, feeder, open, fader flexed legs are open theater flex. All right, and now you're going to twist to the right. Take your pinky to your right. I'm going left and you can follow me and then stretch forward. Pull those shoulders down. Don't bounce. Just try to hold.

Relax your knees and suck in your tummies around. Up. Sit Up. Nice and tall. Center yourselves back out. So now we're going to go the opposite way. Whichever way you went, twist, stretch, hold. Both feet should be flex. Go ahead and bend those knees a little bit. If this is hard, I want you to bend your knees. You'll get better stretching your back. Good. And then you'll work on that. Stretch that up tall. Always sent her out first.

Then twist again, twist, reach. I might come around. I'm like put my hands on Ya. Good. Relax your shoulders. Yes and come back up and center and turn and reach. Stay on the opposite hit. Don't let that hip lift. Bend your knees a little bit. There you go. Yeah, come on up.

Center last one and turn both feet flexed. Reach. I'm going to take this arm up and I can sit down on that hip and then you stretch. So pull that left hip back a little bit more. Good. There's your stretch and come on up. Hey, shake yourselves out and have you flip over to your stomach. Lying all the way down. So both are long and your foreheads are going to be down. Your hands are underneath your shoulders. Ideally your feet are together.

It doesn't always feel right. So if you need to open up your feet a little bit, go ahead. Ideally you want the heels together and you want to keep your knees soft. So you're going to end up just going like this and holding that. So we're going to lift our heads, our chest, take both hands off the mat and just kind of hover there. Exactly. Leg soft. Tommy's up. Hold. One, two, three, rest.

Hey, that's all you're going to do. It's hard enough for now. All right. Head, chest, palms off the mat, lift your tummies. Your forehead should point straight down because you want the back of your next to be nice and long. Hold one two, three, arrest. Last one. Head, chest, palms, hold one, hold two oh three and rest. Okay, come up onto your elbows. Now this is tough on the knees, so please listen to your bodies and if you have any knee issues, so you know you want to listen to that if there's any popping or anything. All right, so you're up on the elbows, your rubes are up, your hips are off the mat and your bottoms are squeezing. Get those hip bones up, up, up, and those ribs up above. Good.

Take your right heel, kick your bottom two times. Really where you should feel. This is the guy stretch to get those hips to drop and switch legs. Left foot, kick, kick. So you shouldn't see your backs doing this. You want those hips pushing down and right kick, kick, kick, kick.

Get the bottom strengthening exercise as well as the stretch for the top of the thought and kick, kick and kick. Kick. Last one, kick. Kick Tommy's up. Kick, kick and take your hands behind your back. Clasp your finger. Turn your right cheek to the man. Well, you knew three can look at me so you can see what we're doing. All right. You're holding onto those hands. You're gonna take both feet and you're gonna kick your bottom three times. When you do this though, don't want to arch the back.

Keep those hips pushing down. Kick one, keep two, kick three. Drop your feet. Taking your hands in a stretch back to me ankles and lift your chest. Four heads are down again. And then switch, switch cheeks, hands come back up. Same Movement. Three kicks, one, two, three. Reach for those ankles. Stretch back. Good. Kind of push those hips down into the mat and switch cheeks. We'll go a little bit quicker and I'll kick. One, two, three.

Drop your feet in, reach back, lift up off the mat. And last one and kick. One, two, three and stretch. Whoa, very good. And rest. You'll stretch back to your heels in a fetal pose. Now this is tough on the knees too.

So if that's too much pressure on your knees, you can go into like a cap pack position or open the knees a little wider. Good. Pull up your tummies. This led your backs. Relax. Okay. And then we're going to flip over back to your backs. So you're going to end up lying back down. We're going to start with your knees bent and hip with the part.

Hands on the top of your hips. Getting your box next in square, that powerhouse between the shoulders and hips. You want your shoulders in line with your hips. Good and hip till tip. Shoulder to shoulder. Everything's lined up. You're in Nice Square. Alright, we're going to take the hands on top of the thighs. Try to keep the feet from moving and you're going to come up. So you're rounding up, reaching for the top of the knees, scooping your tummies in, and then you're going to sit as tall as you can.

Now if that's too challenging, grab onto the back of your thighs. I've been doing this for a little while, so hopefully I should be able to do it instead of nice and tall and then you're going to lie back down. You can either hold onto the back of the thighs or the top of the knees. You want to get those hips to curl underneath you? Yes, articulating one vertebrae at a time. See that again? Use the breathing. Exhale as you can come up. That's it. Okay, good.

Sit Up nice and tall. Feeder apart a little bit further about hip width apart and then lie back down. Okay, let's go ahead and straighten your legs out. Long. Flex your feet. You might start when you come up to bend your knees. Put your hands on top of the thighs. Squeeze your bottoms.

So you're wrapping those thighs around and getting inner thighs to work here in. Peel off that mat just like you did for the roll-ups. Well, it's kind of the same thing here. You're going to round up, bend your knees a little bit. Get Out of those knee. Good and stretch over. Sit up tall. Let me have you open your feet about hip width apart and flex them. Then you're going to lie back down. So your head's tucked only hip with a part to bring your feet in. Keep going.

They're not that wide. Yes and no, they're not. And then you're going to lie back down. Well, we all think right and deep breath in. Push your heels away. Squeeze your bottoms to get out of those knees. If you soften your knees, you're going to be able to come up. There you go. You are putting so much here that it was taking from you round all the way over. Not with your shoulders. That stretch. Good. Sit Up nice and tall.

Open your chest. Lie Back Down. Tuck your chin, Stuart, your chest. Do that so no knees. That's it. Yeah. Yeah, you can. We'll go with just don't hair quicker so slightly. Bend your knees. Take a nice deep breath in. Squeeze your bottoms and exhale.

Come up. That's it. Stretch over. Sit up tall. Bring that back down. Tuck your chin, lie on down. Heads touch you. Come back up. Nice deep breath in. Exhale over nose between your knees. Give that stretch. Sit up tall. Come on down. Good.

Last one and a nice deep breath in. Up you go and over. That's it. Push your heels away as you stretch forward. Sit Up nice and tall, opening up your chest and then go ahead and lie back down. Good. All right, I'm going to have you lie on your left side for some sidekicks. So you want to align yourself up with the back of the Mat. Good.

And two ways. You can either rest on your palm so you're up on your elbow or you can lie all the way down. Ideally we want you to up on your palm, but it depends on Nix and comfortability. All right? You're going to make sure your shoulders line with the back of the Mat. Your hips and shoulders should line up so your hips are back, but you got to get your shoulders way back here so that your spine is straight. Good. You're, you can move pretty far back.

So literally move your body backwards towards me. Keep going. [inaudible] your shoulders as well. So this shoulder back and all right, so you've got hip on top of hips down here. Yes, both legs forward and your supporting hand is there to support you so you can kind of push into it a little bit, but your shoulders should stay back in those ribs. It's really there to remind you to get those roots to pull back. All right, take your leg up. Hip level slightly turned out so feet are soft, so knee towards the ceiling. So you're wrapping the thigh. That's where the turnout is, not from the knee.

It's from the bottom to squeeze. Okay, your you take your leg and kick two times forward. Little kick, big kick swing leg back. Tell me, and ribs in and kick, kick front. Swing the leg back. More advanced is having that supporting hand behind your head and nothing moving, but the leg kick kick forward. Bring the leg back, kick, kick forward. Bring the leg back. So really you shouldn't push on the hand if you don't have to and kick kick front back. Two more. Kick, kick back. Watch that your leg stays hip level that it doesn't drop and back. Rest both legs on top of each other. Getting ready for your up and downs.

You're going to take that leg up pip level. Turn your leg out a little bit. Good ran. Take her like up towards the ceiling. Lower your leg down, lift your powerhouse enabled. Pulls in up, drew up heel to heel. Take the leg back up. Lower back down. We'll add on. You can flex your foot up, point your toes down and make that leg longer than the lower leg. Flex up point down. So reach from the hip out, lone and flex.

So it should literally look as though your working leg is longer than the other one. Flex up point down and flex up and point down to more flex reach, scoop, flex. Reach Tommy's up arrest. Take your leg up. Hip level turned out circles five each way. Brush your knees together. One, literally brush your knees together too.

You should feel it in your hip. Then three, four, five, reverse and make sure it needs turned up towards the ceiling. One as you circle two good. Three, four, five, rushed your leg. All right, let's go ahead and cross that right leg over. Grab onto your ankle if that feels okay on your knee. Good. Alright, you're in. Take your bottom leg lifted up and drop it. You can keep the foot soft. If you want to flex it, you can.

And three times up. And now on the fourth, hold it up and do two little circles. One, two, and then you're gonna do three big ones. Up and around. One, up and around. Two up and around. Three reverse that. Two little circles. One, two, and then big up and around. One, two, three, and rest. Both legs back on top of each other. Let's go into a hot potato. You'll take your leg up, hip level. Your knee is turned towards the ceiling. Take your heel in front of the other foot. Lightly. Tap the floor.

Five Times one. Yes. Either in front of you, right in front of the foot to yes, right there. One, two, three, four, five. Lift your leg straight up towards the ceiling. Now you'll tap behind you five times. Yeah, you can't see me and you're doing it. Great. One too hip on top of hip. Three, four, five. Kick it up. Now we're going to go to four. So it's going to get quicker now. So now foreign front, one, two, three, four accents. Up and behind. One, two, three, four. Accent up. Three, two, three, up. One, two, three, up. One, two up. Don't forget your tummies. One, two, up.

One Up, one up. One more. Set up and up and rest hard when you can't see me, Huh? Alright, let's go ahead and roll to your stomachs for some transition. Beats Palm on top of palm for hit on your hands. Both legs really long. So what's important here is to get those hipbones to kind of push down into the mat. And you can do that by wrapping the thighs.

You want to think of those legs reaching out long, taking that pressure off that knee, the knees. So keep those knees soft, but lift the knees off the mat even more. Good. Now take both feet and clap them together for 20 counts. So legs are up, off the mat, knees are off the mat. And Clap. One, two, three, four, 20 counts, five, six, seven, eight, nine, 10. Now, ten thousand ten nine eight six five, four, three, two, one and rest. Okay, you'll flip over to the other leg. So get yourselves lined up, wire's popping out the back of your math. And we do that because you're literally, the back of the mat is straight. It's not going to lie to you. You can take your supporting hand and check to see that your shoulders line with the back of the mat and then your hips with the back in the mat. So your one straight spine. All right.

Both legs forward in your boomerang position. Hip on top of hip, shoulder on top of shoulder, rib cage in. All right, taking that leg up hip level. Rotate your knee towards the ceiling. Good. We're going to kick forward two kicks forward a little one and then a big one, front and back and kick. Kick back. Good. You don't want the bottom to go with you.

So you keep that tailbone falling back. The hips stay long and that kick kick front, swing it about two to three inches behind you. Kick, kick forward, back and kick. Kick and back. Two more kick. Kick and that and one more kick kick and rest your legs on top of each other. Going into your up and downs, so like it comes up hip level again, turned out. Remember your powerhouse so that stays solid. Take the leg up, lower the leg down. You can add the flex on the up and the point on the down.

That's where you want to reach out of the hip. As it comes down, flex up, point down. It might feel a little stretch underneath you. Flex up if you're really reaching, flex and stretch and flex and reach three more long, long legs too and reach and last one up and circles five each way the foot will tend to turn in. You want to keep that turnout and circle one, Nina knee, two, three, four, five, reversed. One, two. That's it. Three, four, five rests. You should feel burned in your hip. Cross your leg over. Grab onto the ankle. Exactly. Good. I'm going to take that bottom leg and lifted.

You're all in the right position and lower four times two. Up and down. Three. This one. You stay up and two little circles around. One around two, three big ones. Up and around. One, up and around to up and around. Three reverse that. A little circles tummies up. One, two, big circle. Up and around, one, up and around to up and around. Three and rust, both legs back on top of each other. Now you guys can see what the hub do. Looks like you guys were doing fine though. You didn't take your top leg again.

You've got that turnout floating in front of you. You're going to tap the heel five times. One, two, three, four, five accent is up. Now you bring him behind you. Five Times five tops. One, two, three, four, five up. Keep those hips on top of each other. Now it's gonna get faster. One, two, four, up behind. One, two, three, four up. It's getting faster. One, two, three. Up. One, two, three. Up. One, two, up. One Up, one up, one up.

This is where the second up goes, and up and rest. Okay, let's lie on two backs. Face you this way we're going to have both knees manned and you'll actually kind of slide your feet forward pretty far. Yeah, and glue your knees and feet together. Good hands are at your side and take your right leg up. Your knees are still glued together though, so the right leg is long and again, you want to get that wrap of the thighs.

So pincher bottoms taking both arms that it's called your single leg teaser. You're going to come up off of the mat, so heads up reach for your toes. Now if you can come up higher, do so as long as your left foot doesn't move, that moves. You've come too far to go to where you can otherwise reach for yours. Either way, sit as tall as you can. If you're all the way up and then drop your arms, drop your head, control it down, rest your heads and I steep breath in. Exhale, it's up. Reach for the toes.

Just go to where you can without forcing it. It's hard enough. Once you're up there, reach for your ears. Hold, then lie back down. Exactly. Two more deep breath in. Peel off that mat to the toes. Hold. Sit as tall as you can without those knees dropping and then lie back down.

Good. Last one. Two of the toes to the ears. Yes. Lie Back Down. Very good. Switch legs. Same. Hold on a part here. Leg Up. Both arms are up. Knees are glued together. Slide your left foot forward a little bit.

That'll help you. I'm sorry. Your right foot forward for some of you. Okay. Start to come up off the man. Good. Lost my hook. Yeah. Okay. I lost the hook and then slowly round back down. Sorry. Audio problems came out altogether. Okay. Again, sorry, I lost you for a second. Arms Up. Heads up. Hold.

Reach for your toes. Drop the shoulders, then reach for your years. Good. Then lie back now. So remember, even though you're lifting your arms up, you still have to get the shoulder wings engaged and come up shoulders or now you're curling up. Go as high as you can. As long as that supporting foot is not lifting. Sit as tall as you can and come back down and rest. Place your feet down. Okay, let's go ahead and do this.

You're going to go into a backstroke exercise, so I think I'd like you to get the weights for this. So go ahead and set up and we'll do that. And the weights are right over here. I have a medley of them. There's two pounds in three pounds. I don't recommend any heavier than that. One of you is going to have to use a ball and I'll demonstrate with the ball. The ball is two pounds.

Okay. And then we're going to lie down again on your backs. Okay? Because I have the ball, I'm not going to be able to show it, show it separately. I'll end up holding it like this, but I'll talk you through it. So let's first just lie down. Place your weight's at your side. We'll practice without the weights.

That way you kind of understand what your arms are going to be doing. Bring your knees into your chest, your heels are together. Tilzer apart. It's called your backstroke. We do it on the equipment. Hands are going to come up. [inaudible] I'm above your forehead and your kind of make a fist.

With each hand, your elbows are open and you're going to end up lifting your head. So you're kind of in a sea here. Your heads are up. You're looking at your tummies. Good. We're gonna follow the legs with your arms, so your arms and links follow each other. Inhale, arms and legs straight up. The arms are about shoulder width apart. Now you're going to exhale, open arms, the legs, and then your an inhale. Reach for the toes.

So you're in that hundred position. Curl your chins towards your chest. Look at those timings. Squeeze your bottom and engineers and come back in restaurant next for a moment. We'll do that again. Heads up. Look at your stomachs. Inhale, arms and legs up. Exhale, arms and legs open. Inhale, reach for the toes. The lower the legs go, the more the less support you'll have.

So be sure that you're at a level that you can hold it and come back in and rust. Drop your feet, drop your arms. Go ahead and grab onto your weight. So that's what we're doing with the weights. Yeah. If you have the ball, we're not going to be able to open our arms. We're just going to come straight down. All right, so beginning with both knees in, heads up, looking at your stomachs. Remember your arms will follow your legs. Curl your chest up a bit. Arms and legs up. Nice. Deep breath in. Exhale, open the legs and arms. Inhale, reach for the toes and hold. Hold.

Shoulders down and exhale, come back and rest your next. We'll drop our heads in between. Heads up. Two more. Inhale, arms and legs up. Exhale, arms and legs open. Inhale, reach for the toes. Try to touch the top of the knees. Hold, lift those chest. Good and come back in arrest. Last one. Heads up. Tommy's in arms and legs up. Nice. Deep breath in. Exhale, open the legs. Inhale, reach for the toes. Shoulders down.

Try to touch the top of the knees. Hold, hold, and exhale. Rest. Okay. Place your feet down. Go ahead and restaurant arms. Good for a moment. Good. Let's go ahead and sit back up this time again. I have this, so it's going to look a little bit different.

We'll start without the weights so you can just rest the weights at your side, but we're going to flex our feet and you want to sit as tall as you can on top of your hips. We're going to start with your hands at your chest and you're going to take your arms up. You're going to sit up taller, take a nice deep breath in. Exhale, lower in the arms down, still grow tall in your backs. Then you inhale, take the arms up and then you exhale. Drop the arms, squeeze your bottoms and lift your backs. If you need to, you can bend your knees a little bit to keep those backs on top of your hips cause that's where you're working into that lift to bend your knees a little bit again from the chest. Inhale up. Exhale, arms go straight down. Inhale, arms up. Exhale, circle, grab your weights. Same Movement. I'm doing it with the ball so you're not going to see me do this much. All right, so feet flex. You'll just kind of follow me with arms. Inhale straight up. Exhale straight down.

Inhale straight up, circling arms grow taller, lower than the arms. Grow Taller, taller, taller, rest. Two more from your chest. Inhale up. Exhale down. Inhale up. Exhale, circle the arms. Grow Taller. Slide those shoulders down. Lift your backs. Rest. One more time from the chest. Inhale up. Exhale down. Inhale, straight up. Exhale, circle your arms. Lift your back up, up, up. Rest.

[inaudible]. Drop your heads. Put your hands at your hips. Go ahead and put your ball down, but you guys can hold onto the weights. Your heads are down, your feet are flex. This time you're gonna stretch the hands along the mat so the weights are following you forward. You're pushing those heels away and then you're going to sit up as tall as you can, stacking one vertebra back on top of the other shoulders back.

Now you shouldn't be back here. You want to be on top of the hips, and that might mean bending those knees a little bit. Take the arms up, take a nice deep breath in. Circle your arms, squeeze your bottoms and grow taller. Good from the hips. Now we'll kind of pick up the pace here. Heads down. Inhale, stretch forward. Exhale, sit up. Tall, nice, deep breath in and circle lifter backs. One more time from the hips. Inhale, stretch forward. Exhale, sit up. Tall, deep breath in and exhale. Okay, let's go ahead and cross your legs. I'll face you.

See you can see and to take your weights and if that bothers your knees, you can straighten your legs a little bit more. Do you? Everybody looks okay. The take your weights, you're going to pretend you have weights. Okay. It's really about the resistance. You don't necessarily need the weight and take the arms up and as long as you don't, this doesn't bother your shoulders. You're going to make your hands kind of in a diamond shape with the, with the weights and can bring them behind your head.

So you're leaning forward and you're lifting your back up and then your elbows are out to the side and you're going to stretch the arms away and grew taller in your back. There's ribs to push in and then then the arms back in. So as soon as the arms go out, those ribs should push back. Take a nice deep breath in. Exhale as though you had weight. You really using those muscles in your arms to push out and those muscles in your powerhouse to tighten and come back in. Two more. Exhale, stretch away. Inhale, elbows open.

One more time. Exhale, stretch away. Inhale Open. Let's take the arm straight out just like you just did, but open them to the side instead of tall hugs. You inhale, close their arms. Exhale, open. Use those shoulders and shoulder and wings. Inhale together. Exhale, open elbows up so no droopy arms. Inhale together. Exhale open. You see how the weights, you start to get tired. At least me. Inhale and exhale.

Let's go ahead and drop your weights. Shake your arms out. We'll lie back onto our backs. And what I'd like to do, what I like to do is go through that series of five, the stomach series without stopping, which I think some of you have probably gotten to that level. So I'll try to talk you through it. And again, if you're next get tired, we'll just put your heads down, but try to continue with the arms and legs. Yeah, so we're going to start with the right knee into your chest. You've got yourself centered right hand on the ankle, left hand on your knee.

Left leg is up, heads are up. Looking at your tummies. Don't worry too much about the arms. Elbows up though. Tell me then. Here we go. We're going to do six sets. Switch legs, switch arms, one. Switch to switch to switch three, switch three. Keep scooping as you switch. Four, five, five.

Stretch those legs out. Six, six, both legs in, arms and legs out. Nice. Deep breath in. Circle your arms. Grab onto the ankles. Inhale, stretch away. Exhale together too. So we're going kind of quick. Deep breath in. Exhale. Three. Exhale for two breathing. Exercise Five. One more. Six.

Go ahead and drop your heads. Lift one leg up. Walk up that leg, left leg out. Heads are up. Shoulders down. Pulse, pulse, leg switch, scissor, pulse, pulse switch. Two, two, two, two, switch three, three. Tommy's in four, four, four, four shoulder square with your hips. Five, five, six, six, six, six. Bend your knees, drop your head, hands behind your head. Heads up, legs up, lower the legs. Lift the legs, lower the legs. Lift the leg not too low. Really pull in. Feel your belly buttons. Pull down. Three, four heads up, chest up, five, six. Bend your knees, Chris.

Cross, elbow tune, the neat one, one, two to try to get that shoulder off the mat. Three, four, four, five, five, six, six. Grab onto your thighs. Sit Up, flex your feet and stretch forward. Push your heels away. Sit Up nice and tall. Feet a little bit wider, so about little bit wider than your mat. Nice deep breath in. Squeeze your bottoms and exhale. Go as low as you can.

Keeping those feet line with your knees and hips. Good. And then sit up nice and tall. Shoulders. Now Jess, open two more. Nice deep breath in. Exhale, take it down and don't reach with your shoulders. Pull in with your and push those heels away. Good. Last one. Nice to [inaudible] breath in. Exhale, go down. Flex, flex. Flex. Good. Sit up tall. Make sure your weights are out of the way.

You're going to bend your knees. We'll go into a seal. So your hands are going to go inside your legs and you'll hold on to your ankles and you want to make sure maybe move a little bit forward so you don't roll onto that towel. Okay, so it's another rolling exercise. You want to find your balance. You're in a seeker, your heads are down, and you're kind of sitting on the sitz bones. So tuck your hips. Yes. Ready? Let's just start with rolling. You'll go back. You'll try to come back up without forcing in. Exhale, balance head. Stay forward. Otherwise lose weight. We'll take you back.

Inhale back. Exhale up. Now that's too challenging. You can still hold onto the thighs and let's add a clap. One, two, three. Hence the seal rock back. One, two, three, come up. That's where it gets tricky. It's forward. One, two, three, back. One, two, three, up.

Otherwise just forget the clap. Just work on the roll. One, two, three. Back. One, two, three. Up. One, two, three. Back. Heads down. One, two, three, up. Watch that center. Use that right side. One, two, three. Back. Chins curled to your chest. One, two, three, up. Last one, one, two, three, back, one, two, three up. Now, if you're privy and you feel like challenging yourself and you don't have any knee issues, you can cross your legs, crush her arms, and try to stand up with out this. Otherwise stick. Just stand up. Alright, and up. Good. Both feet together.

Arms Up. Nice. Deep breath in. Tommy's up. Shoulders slightly forward of your hips. Shoulders forward more. Get those ribs in close. Close those ribs. We shouldn't again. There you go. Now drop your shoulders picking on you, Huh? Nice deep breath in.

And exhale. Three big circles with your arms. Inhale up, grow taller. Think of a string on the top of your head, lifting you up. Exhale. Two. Inhale up. So you're here and you're growing tall. Three, reverse your suit. Circles. Inhale up. Exhale down. Inhale, tell me is that bottom squeezing? Exhale. Last one. Inhale up. Exhale, round forward. Try to keep the hips on top of your ankles.

Just go to the top of the hips and hold, let everything kind of relax. Three big circles with the arms. One, two, three, reverse your circles and just kinda let them relax. Two, three. Now we all might have fallen back a little bit. Try to get those hips back on top of your ankles and start to round up. Lasting up is your head navel in and up.

Shoulders back. Nice, tall posture. Still getting that lift both arms up. Deep breath in. Exhale, drop your arms, shake yourselves out, and you guys are all done. Good job. You're welcome. Yeah, you did great.