Beginner Mat

Tonight we just going to do with simple math class. We haven't done a math class in quite a just a simple traditional classical mat workout, um, quite awhile. So just before we actually get down on the mat, I would like you in Pilati stance with your theraband in front of your shoulders, the spine lifted, pull your powerhouse in and up, making very slightly. Bring the tail down very slightly. Now lift the waist up and slightly forward. So the feeling is like you're projecting your yes. There we go.

And pull the bar, the strapper parts. You feel the muscles between the shoulder blades and bring the hands back and broaden so you feel the upper back working and back. Because that's an area that gets hit it hard sometimes to feel and back and broaden and back. Now as you do this, keep the stomach lifting so the waist stays long. And Paul, for this part, I should be giving you a stronger therapy than Tim pull. And one more time and pull. Very good. Cross your elbows.

Now feel the breath between the shoulder blades and the lift of the spine. Cross your feet, lift your powerhouse up and bend your knees. If you can come all the way down to the mat. If you can't come all the way down, put your hands on the floor and get yourself down. Bring yourselves to the front of your maths with your theraband to one side. Stretch your arms out and slowly roll down onto the mat, articulating your spine until you're lying long and flat.

If you have a pillow, place it under your head. Um, let me just take a moment to get Wendy something. I would like something under your head as well. All right, so lying on your back with your head long. I'd like you all to bend your knees, bring the feet up and take a moment to feel the breadth in the shoulders, the floating ribs down the sacrum long. So in time the spinal column will become longer as the back releases tension. You want the floating ribs down the stomach in.

Hug the midline with your hips and lift your right knee in towards your chest and then put the foot back down and lift the left knee up and put the foot back down and the right knee up. Sandy, you look so good and down and the left knee up and down and the right knee, up and down, and the left knee up and down. Now bring the knees and the feet together and lift just your write me up. Just you write me up. Keep it there. Lift your left knee up, put the right foot down, put the left foot down, and then the left knee up and the right knee up and the left foot and the right foot down and the right knee up and the left knee and the right foot down and the left foot down and the left knee up and the right knee up and the left foot down and the right foot down. Now hug the midline and we're going to add on. I'd like both knees coming up and bringing the knees to tabletop. This is a position we haven't done much with yet where the knees are right over the hips, the sacrum is long, the ribs are still in and hugged the midline.

So you are at a 90 degree angle. Keep the ribs down, pretend into the mat now without anything changing. Take your right foot and bring it towards the Mat till the feet, toes, top, toes bend, bend the knee, bend the knee and the toes touch and bring it back up. And then the left foot goes down and touches. Okay, bend your knees and rest a minute. So this is what I want like you have table top is an angle of 90 degrees. So up til now we've been working here, which makes it much easier to get the back long and flat here there's a lot more challenge onto the core not to let yourself arch and have the weight of the legs. Drag the spine out of a long position.

Now I'd like you to imagine as though you're in a cast. So there's a hinge and the only thing that changes is the hip. So you're going to lower and lift. Still keeping your powerhouse engaged. So if you bend your knee too much, you won't get the challenge and demand on your trunk to hold the position.

So with your arms on, you start with your feet down with the spine long and no knees bent. Knees bent spine long and bring both knees up to tabletop. So to open Sandy, you want your knees in line with your feet in line with your knees, knees in line with your feet, your hips. So you have this 90 degree angle. Now imagine your legs are in a cast and only the hip will move. So the right foot starts the thigh lower.

Still the foot touches the mat and come back up again. Yes. And the left foot low is still the foot touches and come back up much better. And the right foot lowers and touch. Sandy makes sure you're not bending the knees. The left foot lowers the thigh has to move and touch and the right foot and nothing changes. Do not straight. No, you're stretching your knee and up and this lowers and up and the other leg lowers and up.

Now hug the mid line and take both feet down so they keeping the spine long and bring the knees up again. Yes and lower. And if Megan tried to keep them at the waist long, if you can, and lower the stomach is lifting and up and lower. Very good. All of you and up in one more time and lower and up. Very nice. Bring your feet down to the mat. That was excellent.

So little bit more challenging into the powerhouse from this angle. Lift your arms up to shoulder height and now upper trunk. Corrode your head and chest off the mat and reach the hands long so that only the tips of the shoulder blades are touching. Lower back down and lift up. Reaching the hands, long shoulders away from the ears and lower back down and lift again. Closing the ribs.

Stomach is in and lower back down and lift again. Reaching long and lower back down. Very nice. Relax your arms. So hundreds, we're going to take the legs into tabletop position. So with starting to work the detail a little bit more refined. The legs will come to table top. You lift the same way.

So you're closing the ribs and you start to work the pumps of the arms. So stretch your arms to the ceiling. Fill up your back body. Pull the powerhouse in and up and bring the knees up so they will knees. That's it, Megan. Stretch your arms down. Lift your head and chest. Start competing with the arms. Breathing in four, five and exhale. Three, four, five, two, two, three, four, five. Exhale, nice, tight, narrow.

Hips do five. Exhale, three, four, five, four, two, four, five. Exhale, three, four, five, five, two, three, four, five. Exhale oh five six to three, four, five. Exhale, three, four, five, seven, three, four, five. Exhale, three, four, five, eight, two, three, four, five. Close those ribs in and up. Nine to five. Exhale, three, four, five. Last set, three, four, five, six, seven, eight, nine, 10. Very good. Bring your feet down, lower your head and shoulders. Take a deep breath in and breathing out. Relax. Very nice. Stretch your arms over your head. Reach to them all the way back.

Just have a nice stretch and then bring the arms to the ceiling and roll up to a sitting position. Move the feet a little way from you. See if you can curl up. Very good hole behind the knees and starting the basic roll back, holding behind the knees. Lean back a little bit, Tuck the tail, broaden the shoulders and close the ribs. Rolling a slightly back so you rock back and come forward again. Lengthening through the lowest spikes so you're stretching and opening your lower back. Roll back, making like a bowl shape with your body and roll up and roll back against stomach in the sternum is dropping inwards and come back up. Elbows are going wide. And one more time.

Look in towards the navel and come back up. Very good. Stretch your arms right in front of you and roll to the Mat. Same Way. Rolling down, rolling down, dropping the spine to the mat. Lift your arms to the ceiling. Lift your head and chest and roll up. If you need to, grab your feet to bring you up.

Roll the come up and roll down again. Flex your feet if you're cramping and arms to the ceiling and lift your head and chest and roll to come up. Good. And one more time like this. Rolling down, roll, roll, roll. Stretch your arms to the ceiling and lift your head and chest and roll to come up. Very good. Okay. Stretch your legs out in front of you. Stretch your arms out, drop your head and reach forward and start rolling back down, articulating through your spine. As you roll back, I'm gonna put that little tiny thing in here for you.

See if that kelps stretch your arms over your head. Lift your head and chest, close the ribs and see if you can roll up. Do you want another little layer there or is that enough? And then roll back down. Roll back down cause it's very tiny.

Stretch your arms back and lift your head and chest and roll to come up and stretch forward and roll back again. Shoulders away from your ears. If Sandy reached with the arms long, close the ribs as you go down. Very nice. Stretch the arms way back and lift your arms and lift your head and chest. Close the ribs. Zen Roll. Roll. Good. Good. Now bend forward. Grab your ankles and not the head.

Drop down for a minute. Nice soft loose spine and then slowly roll back onto your backs. For single leg circles. You want to be sure you have your store band close by. So bend both knees on the Mat. Very nice. Megan, lift your right leg to the CV and get the band around your foot. Nice long leg. Lifting the leg up.

Make sure your right hip is extended towards your left heel and stretch the knee. Turn the leg out very slightly. If you can, your heel should be right about the hip, back of the neck. Long term. No back of the neck there. So let's do that. Yes. So you and start your circle. Circle one, circle two, crossing it over your body's circle. Three circle four, circle five. Reverse it. Circle one, circle to circle three, circle four, circle five. Keep the leg in the air, take your left leg and extend it down on the map. So the leg is long.

Both knees are straight. Start again. Circle one, circle two, circle three. Every time you cross over your body four and stretch the knee and five, reverse it. Circle one. Circle to circle three, circle four, circle five. Very good. Now lower the leg to 45 degree angle. The band should stretch and then lift the leg up. Just a stretch the hamstring, keeping the knee long and lower bit and lift a bit and lower and lift and lower. Nice long leg and lift and lower.

Nice Square hips and up. You see how you want to turn the leg in on the way up more? Yeah, keep it. Keep it at the same angle. Yes. Even if you can't go with far, because if you turn it in you go further. But you miss a stretch. You need change your legs. So bend the knee, lift the left leg to the ceiling. Stretch the knee. Ankle your hip. Sandy, you want your right knee bent, right knee bent on the map.

So before you start, see if you can keep the leg that's lifted. Extend any. Yes, so it's really long. The left hip is long, the knee is straight, the leg is slightly turned out. And start your circles. Circle one. Circle two. Very good. Tim's circle three. Circle four, circle five.

Reverse it. Circle one. Stretch to the knee to three. Stretching here, four and five. Take your right leg extended down on the floor. Barre, long legs, long muscles. Start again. Circle one. Circle to circle three. Circle four, circle five. Reverse it.

Circle one. Circle to keep this hip long. Circle three even more. Lock it down here. Four and five. Now lower than like down some long legs. So you lock the muscle underneath. Bring the leg back up, keeping this muscle locked and lower to feel how you can wrap this around it here. And two. Does that make sense what I'm saying?

And three there it is. And lift up for cause what you don't want is to have the hip go out, lower the leg and there it goes and five very good. Ring the legs down. Put your band to the side. Shut your arms over your head. Long like heels together. Fill up your back body and roll up to a sitting position for rolling like a ball.

Good. Pop your bottom forward to the, to your heels. So you bring your hips forward, hole behind the knees and bringing the feet close into your pinching your t, your fingers. Look down towards your navel and roll back toward your shoulders. Roll up and balance and roll back. Had his down, Tim and up and roll back. Keep the knees apart and the feet together so they have a little bit of a diamond shape. Sandy shoulders are down.

You want to feel the that keep your back round. Don't no, no, no, no, no. Their shoulders. There it is and back and up. Now grab your ankles, see if he can pull the feet closer in. Get the chest close to your size. Let the head be dropped and back. You go again, back. You Go, roll back and come up and balance and roll back.

Come up in balance and roll back. Come up and balance and back and up in balance. Good. Sandy, back and up in balance. One more time and back and up and balance. Hold it. Hold it, hold it.

Now left hand to right knee. See if you can roll down and you're right. Ready for single leg stretches. So down you go. That said, pull the knee in. Switch your legs, pull the knee in. Switch, squeeze, switch, squeeze.

Check the shoulders away from the ears. Switch, squeeze and switch and switch as switch and switch and switch. Very good. And which when both knees into your chest, nice, tight, powerhouse. Put your head and shoulders on the mat. Put your feet on the mat and have a little rest. Very, very good. Okay. La, double like stretches.

Unless your neck is hurting and you want to keep it down, you find bring both knees into your chest. Curl your head and chest up and great. If you can, you grab close to your ankles. Now check that the shoulder. You want to think of your armpits moving down the lats, arms and legs. Stretch away. Big Circle and hug. Arms and legs. Stretch. Big Circle and hug and reach.

Circle and hug. Keep the chest lifted and reach. Especially here. Yes, and hug two more times and re circle. I'm hot. I reach, circle and have head on the mat. Feet on the math. Naked breath. Very, very good. As you're lying here, check that the spine is long. Roll your head to the right. Roll your head to the left. Roll your head to the right and you roll your head to the left and back to the center. If your neck is starting to be tired, keep your head down for the next one, but then especially you want to keep yourself with some kind of a pillow of support. Otherwise, bring both knees in and if you find, crawl your head and chest up. Lift your legs to the ceiling for scissors.

Really hollow out your ribs, down your stomach and take your right leg. Pull it towards you. Pull Paul scissor the legs. Paul, Paul, scissor, Paul Paul, scissor, Paul Paul, Paul, Paul, Paul, Paul, Paul, Paul, body. Quite flex your feet. Keep going. Paul Paul, Flex your feet. Paul, Paul, Paul, Paul, Paul, Paul, Paul, Paul, Paul, Paul, Paul. Break both legs, up long legs, long knees, stomach tight.

Bend your knees in deep and into the powerhouses. The knees bend. Bend your knees, Bend your knees, Bend your knees, feet to the Mat, head to the mat, shoulders to the mat. Take arrests. Very, very nice. Place your hands behind your head for lower left elbow. So why? So as you're lying here, see if you can let the elbows go right to the mat. So this is one of those places you're starting to stretch into the chest.

Now when the elbows are wide, the back arches. So fill up the back ribs anyway. Pull the stomach in and bring both knees into your chest. Both these coming to your test. Keep your elbows wide and curl your head and chest up and then see if you can get a sense of your head resting a little bit into your hand so it's all powerhouse. Lift the legs to the ceiling.

Lift your chest a little more in elbows wide and lower the legs. Lower the legs, lower the legs. Lift them up fast. I lower the legs, lower the legs, lower the legs and lift and lower the legs. Lower the legs, lower the leg. Lift two more times. Lower the legs, lower, lower and lift. Last one, lower, lower, lower lift, bend, Unison, head and shoulders to the mat, feet to the mat. Let the elbows stay wide here for a minute and but see if you can keep the spine long on the mat anyway, so the stomach is long. Very, very nice. Now, um, crisscross, have a look. We've only started this. You'll stop by bringing the knees in and then bringing the legs to the table top and lifting up.

And then all I'd like you to do is twist and bring the elbow in, twist and extend the legs apart. So the thing about the twist is people always crunching the elbows, but the whole thing is keeping the elbows very, very wide. So you keep the chest open as you do this. So it's this feeling of having the elbows out, even though you're rotating. That's a challenge. So first of all, bring the knees into your chest.

Now I'd like you all to put your feet back down on the mat because I want you to lift both knees at the same time. Otherwise you're not using your power as using your quad. So squeezing these together, squeezing the hips together, pull the stomach in and both knees at the same time. First bringing them into your chest. Feel the back nice and long. Check that the floating ribs are down. And now see if you can get the knees, the tabletop. So you start to engage. So yes, Sandy, there's your tabletop position. Ribs Long.

Now curl your head and chest up with your elbows wide. Yes. Now left elbow towards right knee, twist to the right and then bringing the knee in. Extend the legs out. Good. Come back to the center and twist to the other side. And then bring the knee and elbow closer together and back to the center to tabletop. Twist to the first side and extend the leg and elbow and back to the center and to the other side. Twist and bring the knee and elbow and center. One more.

Set and twist and reach. And last one, twist and reach back to the center table top. Lift your chest a little more and then lower your head down. Lower your feet down. And that was terrific. You really, really did well. Stretch your arms over your head, stretch your legs out and roll up to a sitting position and roll up.

Lift your arms rolls with the spine up, up, up. Very nice spine. Stretch forward. Open the legs a little bit wider than your own mat. Take your arms right in front of you and lift your spine up. Nice long spine, long back. Shoulders down. Take a big breath in and breathing out. Drop your head and round your shoulders. Round your chest. Pull the stomach way back and let the head go. Way, way, way down.

And roll back up. Roll back up, roll back up. Sit Up. Nice and tall. Shoulders are down. And again, drop your head and start reaching forward. Curling in long arms. Go forward, go forward. Go forward. Think of your head coming between your knees to the floor and roll back up. Roll back up. Sit up tall.

Unravel the spine and press up through the crown of the head. And again, drop your head and curl in on yourself. So you're like a flower folding in and unraveling or curling up. Curling up like a bud. Closing up for the night and then roll back up. Roll back up and pressing up and lifting. And one more time. Drop your head and curling on yourselves.

Reaching out with the arms, pulling the stomach back and then come back up. Come back up. Sit Up nice and tall. Press up through the crown of the head. Let the shoulders drop. Lift up in the waist, narrow the hips. Lift up a little bit more and relax. Good work. Very nice. Bend your knees all behind the knees. Four open like the rockers.

So we start with a warmup behind the knee. Sandy. This way. Good. Take your right leg up and back. And the left leg up. I'm just going to get the towels away and back and the right leg up. So you want to close the ribs and really feel your balancing from your powerhouse. Sit bones are slightly under you. And first I got, I'm back. Other like up and back.

Deepen into the powerhouses. Both legs come up, hold it and back. Both like comes up. Shoulders down and back. One more time. Both legs come up and back. Put your feet down. Move 'em sandy a little bit for the forward on the mat, Tim too. Just a little bit for the forward and just for the fun of it.

Grab your ankles and right leg up and back so much harder because it's takes more flexibility. Stretch the knee and that good sandy right leg up. See if you can extend it all the way and back and the other leg up and act. Now have a go with both legs, both legs, up and back and extent and back. Good work. Put your feet down. You have a choice holding the ankles, holding behind the knees for the rocking part. It's up to you. Much harder to do it up here. If you're still struggling for the flexibility, I recommend staying behind the ankle. So whatever your choices, lift the legs up, find your balance point so you're in your v.

Make sure you really lock into your powerhouse and roll to the shoulders. Come back up again to the shoulders. Come up and balance and roll back to the shoulders and come up and balance and roll. Good Megan and up and back and up. And one more time and back. Come up and balance. Bring your legs together and walk down your legs with your hands till you're flat on your back with your hands by your side. Flex the ceiling.

Nice tight belly for basic corkscrew. Draw circle right down, left enough and left down right and up and right down. Left and up and left down right and up and right down. Left and up. I left down right and up. And then bend your knees and put your feet on the mat. So really, really nice improvements.

So we all start moving into the more advanced corkscrew. So just have a quick glance at what we'll be doing. Instead of keeping the hips anchored, you'll now take the legs on a slight diagonal and lift the hips up. So I just would like you to see if you can lift to the waist or to the ribs. So you lift up, roll down, and then do a same circle, a little bit bigger.

So now the hips are no longer for firmly anchored, but they slightly roll to one side. And then you roll up the middle, so you roll down, draw a circle, and then roll up. So let's have a go with it. So lift the leg straight to the ceiling. Your hands are down by your sides and bring the legs a little bit over towards your chest so you can lift your bottom up a bit off the mat, roll down and take the legs to the right, down to the left and lift to bottom. And then to the left down right and up and oh Gan and up and other side and up. Stretch your knee, sandy and again roll.

And if you bottom and last one, roll down and up. Bring your bottom down and float the legs all the way down to the floor. So lifting your bottom up in the air is a whole other project, heavy part of the body. So we'll, yeah, we'll start working on it. It also means really needing these very deep abdominal muscles. So just to get a sense of what you're engaging at a deeper level.

When you're on the floor here, they will just do this and like you to see if you can just like we've been doing, you tack the tail a little bit and see if you can lift just that part off the floor. That's the beginning of what you need. So let's just work on that one little move today. Lift the legs up, stretch your knees, pull the stomach in and see if you can just tuck the tail. And if you bottom up, now, if you throw your feet away from you, it's not gonna work. They have to go to the ceiling or you cheat a bit by bringing them towards your nose. That's it, Megan. And lift and lift and think up.

Don't put, if you put your legs away, it's not gonna work. They have to go up no towards, you know, you're pushing away. Think of where your nose is. Let's do this. Lift your head for a minute. Now here's your, your nose. Your legs have to go that way, not that way or you won't make it. So just talk. Just tuck your tail and lift. That's better.

Lift. One more time. Live when you needs an unrest. Let's see what's happening with you, Mr Tim. Stretch. Yes, and there we go. Bend your knees. That's enough for today. Bend your knees, put your feet down. That was pretty good. So that's kind of the next level. Stretch your arms over your head. Stretch your legs are.

Give yourselves a good stretch. Take your arms away back. Just kind of Nice, good, juicy stretch and roll up to a sitting position. Yeah, four saw. Open your legs out, flex your feet, stretch your arms to the side. Nice, long, tall spine. Lift, lifted chest twist to the right, left hand goes forward and reach those. Your little toe. Stretch and stretch and stretch. Sit Up nice and tall and lift and open the chest. Others twisted. Stretch and stretch and stretch and lift twists them up.

So the arm that's reaching forward, you want from the hip to the armpit or the fingers. Nice. Long reach and up. Other sides. Yeah, stretch and stretch and stretch and lift. Twists. Then stretch and stretch and stretch and lift. Twist and stretch and two and three, and lift to come up. Arms right to the side. Open the chest, flex your feet, push your heels away from you. Lift the sternum.

Shoulders down long neck. Lift up a little bit more. Make the spine work. Make the stomach work. Bring the arms in front of you. Bring the legs in front of you and roll down onto your backs. Very good work. Rolling down. Rolling down. Rolling down. And now roll onto your stomachs.

Place your forehead on your fingertips for preparation for Swang. So, oh, okay, Sandy. That's good. You know that's fine. Whatever works. It's all good. Forehead on your fingertips. Elbows a why now I'd like the knees together and the heels together.

A long sacred and see if you can take the right at the base of your buttocks and bring them together. So yes, the hangs. So for you Megan, squeeze my hands. Yes. So we start to get these muscles to work. Then pull your navel in. Good there Wendy. Lift your elbows off the map. Lift your fingers off the mat and your forehead. Lift and hamburger. Hold. Hold, hold lower, back down.

And again, lift up and hold two, three and lower back down. Lift and hold two, three and lower back down. And one more time lifting hold and two and three and lower back down. And all of you put your hands under your shoulders, sit back into your heels and stretch your back out. So have a quick look because we'll start moving towards proper swan dive because you really progressed so much.

So you will start with the hands about where the ears are on the map. So you'll be lifting up with your legs long. And then I'd just like you to lift the legs and push with the arms. Lift to this is see some movement. The thing is that you don't want to just fall down.

The whole thing is this position. You know we worked on Sphinx pose where you're holding your back muscles. Even here you work in your back muscles, so you need to have the back muscles locking. So the chest comes down or the whole body is, is rigid. So you want to get that to go. So let's have a go with that. Today. You want to be on your stomach, bring your hands quite wide on the mat to start with about where the ears are.

We may have to adjust them depending upon the range of movement in your back. And then lift your chest up off the floor and look forward. So in this position, you want to feel the backs. So contempt. Can you come any higher? Ah Ha. Now you're going to lower your chest and lift your legs up in the air.

Good Wendy. And then press up with your arms. Press up with the arms, the hands push sandy, lift your chest and legs go up and then the chest goes up and chest goes down, legs go up and then chest goes up and legs go up and chest goes up and legs go up and push with the arms. And one more time. Legs and chest. Excellent. Low your chest down. Sit back into your heels. Child's pose. Just to stretch your back out for a minute. Loosen the muscles, pull your stomach in. Just sit right back. So sit into child's pose. That was good. Very good.

That's kind of your first little taste of uh, progressing into more advanced one. Then come back onto your stomach again for single, like kicks. So up on your elbows, make fists with your hands. Look forward instead of down. So here again, you're emulating a similar sensation. You want your buttocks tight, your stomach long, your knees should be together.

And then you write footing kick twice, kick, kick and down. Left leg kick, kick. Keep the hips verb and kick. Kick and down and kick. Kick and down. And keep kick backs tight and kick. Kick and down and kick. Kick and down and kick. Kick. Very good and down. Lower down, hands behind your back for double like kicks. Your elbows are why the hands are right by your waist, not your bottom.

There. Head is to the right. So you left years on the mat. And here's another place that you get to stretch your shoulders. Press your elbows to the mat. For some of you this can be very intense. Now Nice type from hips for the exercise when both knees.

And here we go. Kick two, three and legs back and lift the chest and other side and kick to three and pull back and lift the chest and first side kick to three and pull back. Stretch those arms and lift and other side kick to three and pull back. Stretch they are and lift. Then first side and keep to three and pull back and stretch. And last one, two, three and pull back. Squeeze the shoulder blades lower down.

Sit back, hands under your shoulders, back into your heel. Stretch your back out. Nice long stretch. [inaudible] very good lie on your backs. Before we get into the single leg kicks, we're going to start working towards bridge. So bringing the feet close up to your hips with them about hip, with the part with the toes going straight forward and your knee straight forward. Your arms by your sides.

No nothing under your neck for this one because from here, slightly tuck the tail. So very similar movement where you bring the pell, you tilt the pelvis and start rolling the hips up in the air until you have a straight line from your knees through your hips to your armpits. Everything is long and then you soften the sternum, so the sternum drops first, then the ribs, then the waist, then the sacrament and the pelvis feature be hit with the part to sandy and yes, back of the neck is long, and then tuck the end, roll up again. Tuck the tail to roll up through the spine and then roll down. Drop the sternum first roll, roll, roll and down. You're an exception. I want you with your hand in the back of the neck is long.

There you go. And again, drop. Roll the hips up. Row, row, row. Yeah, so your feet should be much closer in. Sandy. Tuck the tail first. Now Roll Up. Imagine my your dog with their tail between their legs and you don't over lift.

This is over lifting here. There's your position, so you're making a straight line and now stop in the sternum. First this drops down, then the ribs. Then the waist, then the hips, all the way down back of the next days, long, long, long, long, long, long, long. And again, if your head for a second and talk the tail and start to roll up, extend through the knees, knees go away from you. Don't go too high. So your long this is to there. And then roll down. So this goes, this goes opposite direction. This goes there all the way down. And one more time.

Tack the tail and start to roll up. And think of someone grabbing your thighs and lengthening away from your armpits. Very good, windy. And then roll down. Roll down, roll down, roll down to flat. Excellent work. Stretch your legs out and let's have you rolling. [inaudible] onto your right side so you two will face away and youtube will face forward support with your head, with your hands, for your sidekicks. So starting out.

Then the back part of the mat legs are long on your elbows, your stomach is in the lift. Both legs up. Bring them forward, lower them down and lengthen your spine out. Make sure your neck is long and your shoulders are pulling away from your ears. Take your top leg and lifted a little higher than your hip and flex the foot and push into the heel and then lower the leg down. And if the leg up and lower the leg down and lift the leg up, that'll support you and lower the leg down and lift the leg up and lower the leg down. And if the leg up and know where the leg down and the lift the leg up and lower the leg down. Now forward and back kick. So you lift the Nike hip height, keep the spine long and bring the leg in front of you and double poles and then take it down and slightly to the back and double Paul's and back and [inaudible] poles and down and back and double poles and down and back and double pulse and down and back and double Pauls and down and back.

Very good. Bring the leg back so leg on, leg point, the foot extended. Turn it out and swing it high to the sky. Kick it up and flex it down. Kick it up and down and swing the leg and down and swing your leg and them and swing and down and swing and down and swing the leg in, down and swing the leg and down and point the foot in little circles. Circle one and two and three. You want the circle, half in front, half behind the bottom leg and seven and eight reverse it and back and back and back and back and back. There's your site, six and seven very good and a take your top like bend it up in front of you on the Mat. Flex your underneath leg, flex the foot and lift the leg up and down and lift and down the top like is going to bend him. Bend it, bend this knee and down and lift the leg. That will work too and lift and down and lift and and point your bottom leg lifted into the air high and you'll do your little circles.

Circle one, two, three, four, five, six, seven. Reverse it in one and two and three and four. Keep the hip, put the topic pressing forward. Seven and eight. Lower the legs down. Stack the legs, one on top of the other. Check that your hips haven't whirled back cause they're naturally going to want to roll back. Lengthen the power has team. I highly recommend the hand in front of you. It helps lift the legs up.

Lower down. Lift the legs and down. Lift your legs and down. Lift them and down. Lift and down. One more time and lift and down. Roll onto your stomach. Forehead on your fingertips. Four little beets so the knees are straight.

The heels are together, the chest is long, the hips are narrow. So very long. Spine. If both legs up in the air, behind you with the knees. Straight, open and close. Sideways, knees straight, Sandy. And one, two, three, four, five, six, seven. Lift a little higher if you can. Five, six, seven, lift as high as you can. Five, six, seven and eight. Lower the legs down, hands under your shoulders. Sit back into your heels and stretch your back out. Nice. Long stretch. Very good. Onto the other side. So you'll be on your left side.

So starting out at the back of your mat. Do you want to be supported? Your top hand is in front of your chest. Now in this position, you want to feel, don't look down. It's very tempting to look down. You want to look forward and have your hand opposite to your solar plexus. So if you're looking out, you can make, there we go. You want to get this sense of the shoulder away, so your long.

Then you get your powerhouse. Long stretch your knees, stretch, lift the legs up, bring them forward and put them down. And we, we get the sense of the shoulders lengthening away. That's very good tip. Flex your feet and take your top leg and lifted up and down. Very good. Lift the leg and down and lift your leg. Good, Sandy, that's so much better. Now lift and down. Only a little higher than your own hip and down and lift and down. Two more times.

Lift and down and lift and down. Lift the leg, hip height and extend the foot. Another forward double [inaudible] and long and double poles and long now as you do with double poles and long you want to keep your body quiet. He only do is we keep going to your own rhythm. You don't want to let yourself flop in the pelvis so you find you start small and you go only as big as you can. That is very nice. A sandy with us.

So nothing happens. The body is stable and the leg is like a pendulum. Just one more time. This is looking better. So you really have to anchor the powerhouse, anchor the spine and then bring the leg one foot on top of the other. Much better point your foot, turn the leg out for the high side kicks a little faster. Enough swing and flex and swing and flex and swing and flex and swing and flex and swing and flex and swing and flux and swing and flex and swing and flex and little circles in one and two and three.

Make sure the circle is right on top of the bottom. Leg Toe, half in front, half behind, reverse at one and two and three and four and five and six and seven. And they take your top like bend it up in front of you on the mat, flex your underneath. Lay and lift the leg up and lower it. Stretch the knee and down and lift. Stretch the legs, sandy and lone with that part. I'm like, yes, that's better. And lift and down and lift and down. Lift in point and little circles.

Circle one and two and three and four and five and six and seven. Reverse it. Very nice here Megan. Two and three and four and five and six and seven and eight and both legs extended out. One on top of the other. Check that the shoulders are away from the ears and the waist is long in the legs along and lift both legs, up and down. Long hips and lift and down and lift and down.

Very good and lift and down and lift. Much harder like that. I lift very nice and down. Okay, roll onto your backs. Very good. Work onto your backs. Preparation for teaser. So if you need a pillow under your head, get it. So the purpose of the pillow is just if you find you're kind of here to keep the neck long, much better. Ben, both knees on the Mat. So you want this opportunity to get the spine logs to the knees on the map.

The stomach is in the knees and the feet together and just gently stretch the shoulders down instead of thinking the shoulders kind of jamming away. Think more of taking the skin of the arm pit and moving it into your lap. So you're really looking to engage here rather than kind of, yeah, straight here. Then that's looking very nice. If they elegant in your upper body with the knees together, extend your right leg out. The right leg is long, the knees stay together and then lift your head in. Chessy if you can roll up and reach towards your toes. Roll Up.

Yes. Roll down below the foot a little bit further out and roll up again. Squeeze the knees together up. You can knees together, knees together and roll down. Very good. And roll up and roll down. Change Lights. So make sure the knees are together. Good.

And roll up again and roll down and row up. Good. Good, good, good. You couldn't come up before me holding your hands and one more time. Roll up and roll down. Awesome. Okay. Bend both knees into your chest. Bend both knees in, straighten your arms over your head so the arms are long. Lift both like straight up to the ceiling.

Take the legs on a diagonal away from you and up. You can roll up. You kind of have to attack it a bit and roll down. Good Tim and roll up up. You come and roll down and roll up. Here we come and roll down.

Oh k stretch your arms over your head. Nice long stretch. Stretch your legs out flat. Now with the arms reaching, see if you can still keep the ribs into the mat. So now you're starting to work so the legs will be long and roll up to a sitting position. Row Up. Very, very good. And pop your bottom a little bit forward for seal.

Bring your hands together, wrap them underneath your feet. Shoulders are down, stomach is in. Clap your feet. Three times. Clap, clap, clap. Roll back to your shoulders and come up again. Back. You go and come up and balance. And again, clap, clap, clap, roll back. Come up and balance. And one more time. Clap, clap, clap, roll back.

Come up and balance and put your feet down. Now we're got to add a little bit of seal because seal has these two points you're balancing on your hips, your balancing on your shoulders. So we actually add a clap on the shoulders section so it becomes a little bit more just getting back and coming up. You have your clap, clap, clap. You have to get the hearing. Go, clap, clap, clap again. Come up, clap, clap, clap, go back, clap, clap, clap. So have a go again and see how that goes.

So lift up, lock into your powerhouse. Shoulders anchored into your legs. Good. And Clap three times. Clap, clap, clap and roll back to your shoulders and have cap pat and up. Clap, top cap and back. Clap cap, cap and up. Cap. Clap, cap and back. Clap, clap, clap and come back up to an upright position. Okay. Pretty good. Come up to standing. Let's go to the wall.

So let's have, um, tell you what him, let's have you here. Push this out a bit. When I'm Sandy, come on. Closer in. Wendy, let's have you here and [inaudible]. So you want your feet away from the wall. So your feet are about here. So you're just like, you're on the, on your back with your ribs and your sacrum long. Now bring your arms up and see if you can feel the back of your, the sides of your shoulders moving into the wall without your back leaving the wall, right Tim, I want your feet, their heels together though.

Heels together. Yeah. So in this position, three little circle, circle, circle, circle, reverse it, circle, circle, circle, and then bring the arms down. And just imagine your spine getting very, very long. And again, bring the arms up and three circles. Circle two and three reverses. Circle two and three in them. Bring the arms down. Now just by the way, Kim, I'd like your head straight. Even if your head isn't touching it. We're just looking at these two points right now.

We want these two points long and then the head is vertical. Now with the same point, see if you can take bigger circles. So the arms are gonna go higher and go out and down and you do his biggest circle as you without your back starting to arch. So that's it. So big circles and reverse it.

Big Circle Society for you to your Chin should be straight parallel to the floor, even if your head doesn't touch the floor there. So the right, but much better Tim, right now. Open your feet hip with the part and make sure the feet and your toes are going straight forward and start to bend the knees and slide your back down the wall. If you're in against the window, you just tell your knee hips out, knee height and come back up. So you're ironing your back out on the wall. Slide down again and come back up.

And one more time slide answer you hip some knee height or and hold it powerhouse in and up. Three circles. Circle two, three, reverse it. Circle two, three and slide up that wall. Very good. Now drop your head and slowly roll down till just the waste is on the wall. You re rounded three circles, one, two and three. Reverse it. Circle two and three and roll up.

Ironing up your back against the wall as you roll up and drop your head and roll. Lower down, rolling as low down as you want to go. Or until your fingertips are just about ankle height and three circles. Again, circle to three. Reverse it, circle two and three and then roll up articulating through your spine, rolling up, rolling up, long flat. Open back all the way up to a vertical position and then put your hands against the wall and pushes up away from the wall so you stand on your feet and just take a moment to stand. Make sure your feet are under your hips and your sacrum is long. Your back is why your chest is lifted, your power. How does supporting the ribs is supporting the lower and upper body? Your head is right on top of your rib cage.

Take a deep breath in and breathing out, relax, and you all did really, really, really well.