Mat for Menopause

So lie on your backs, feet on the met, knees bent arm, stand by your sides. And all I want you to do here is just take a huge breath into your body and I don't care how you do it. Take a deep breath in and as you exhale, just allow everything to relax and release. And again, deep breath in and exhale, allowing your whole body to relax. Now find your own rhythm with your breathing, but every time you exhale, just keep that relaxation going. And then I want you to feel the back of your head on your mat and you can need to wiggle around. That's absolutely fine.

Just make sure you can feel the center of the back of your head on the Mat. Keep breathing and releasing. And as you exhale, allow the back of your neck to release. I release the tension in your shoulders and try and feel both shoulder blades on the mat. And if you need to move, that's fine. Deep breath in.

And this time as you exhale, allow the back of the ribcage to just melt towards the Mat. No pulling in of your tummy muscles. Nothing, just releasing the bones towards the Mat. Keep breathing and releasing. Allow the back of the pelvis to melt into the mat and feel the whole of your foot on the Mat, your heel, the ball of the foot, the pads of your toes, and take another breath in. And as you exhale, feel the spine. Begin to loosen and relax, dropping towards the Mat. Keep breathing and releasing.

Now I'd like you to take your breath between your sit bones. Inhale and on the exhale, very gently bring the fit your sit bones together. And again, deep breath in between the sit bones and exhale. Very gently bring this sit bones together. One more time. Deep breath in between your sit bones and exhale. Very gently. Bring the sit bones together. Now take the breath in between the inhale. Exhale, very gently. Bring the hipbones together and again, deep breath in between the hipbones and exhale gentle connection between the hip bones.

Make it gentle and inhale in between the hip bones. And exhale, gently bring the hipbones together. Now take the breath in between the rib cage. Inhale. As you exhale, gently bring the bottom of the rib cage together, just the bottom, and again, deep breath in between the rib cage. And exhale, bring the bottom of the rib cage very gently together and again, inhale in between the rib cage.

Exhale, gently bring the bottom of your ribcage together. Now take the breath in between the sit bones in between your hipbones and into your ribcage. And on the exhale, bring the sit bones, hip bones and ribcage together. And again, deep breath in between the sip bones, hip bones and rib cage. And exhale, bring the sit bones, hip bones and rib cage together. One more time. You're going to inhale and open all of those bones. And then on the exhale, very gently bring those bones back together.

One more time. Deep breath in between. Sit, Burns, hipbones and rib cage. And exhale, sit bones, hip bones and ribcage together. Take a breath in. Exhale to relax. This time I'd like you to take your breath between your tailbone and your pubic bone. On the exhale. Think about bringing your tailbone towards your pubic bone. There's no movement in your pelvis. And again, deep breath in between the tailbone and the pubic bone.

Exhale, think about bringing the tailbone towards your pubic and again, inhale in between the tailbone and the pubic bone. Okay. On the exhale, bring your tailbone to your pubic bone and this time bring your pubic bone towards your chest. Just a gentle rock at the pelvis. On the inhale, drop that tailbone back towards the Mat. On the exhale, tailbone to pubic bone, pubic bone to chest, rocking the pelvis and inhale to release the tailbone back towards the Mat and again, exhale, tailbone to pubic bone, pubic bone to chess, and inhale to release all the way back to the tail. Boom. One more time. Exhale, tailbone to pubic. Burn pubic bone to chest. This time keep rolling up through your spine.

You're going to bring your sit bones together. You're going to squeeze the glutes as your pelvis leaves the floor. You're going to continue rolling up into your bridge. Bring your hip bones together and the bottom of your rib cage together lengths and through the front body. You're going to inhale at the top on the exhale. Starting from the back of your throat, you're going to drop the back of your throat, coming through your chest.

Keep pulling your pubic bone towards your chest as you slowly roll down through your rib cage, through your lumbar spine, and then begin to inhale as you release the glutes to allow your pelvis to rock back towards your tailbone. On the exhale, tailbone to pubic bone, pubic bone to chest, squeezing the glutes. Bring your sit bones, hip bones and ribcage together. As you roll all the way up through your spine, inhale at the top and on the exhale, starting from the back of your throat, you're going to roll back down through your spine, keeping the pubic bone pulling towards your chest to lengthen through your lower back, releasing your glutes. Inhale to release the tailbone towards the Mat. Allow your pelvis to move into the anterior tilt so you're arching into your back and exhale, tailbone to pubic. Burn pubic bone to chest, rolling up through your spine. Sit bones, hip burns ribcage together.

Inhale at the top and exhale from the back of your throat, rolling all the way down through your spine. Pubic bone to chest to length. Lengthen your lower back. Begin to inhale, releasing the glutes, dropping that tailbone all the way towards the Mat, arch in your back, and exhale, tailbone to pubic burn pubic bone to chess. Sit bones hit earns rib cage together coming all the way up this time round. Go ahead. On the inhale, bring the arms up over your chest. On the exhale, drop the arms over the top of your head as you link them away and roll back down through your spine. Feel the stretch in that thoracic spine.

As you inhale, bring the arms back over your chest, releasing the pelvis into your anterior pelvic tilt and exhale, tailbone to pubic bone, pubic bone to chest rolling up through your spine, coming all the way up. Inhale, drop the arms over the top of your head and exhale. Lengthen the arms away as you drop your pelvis back down into the mat. Rolling through your spine. Inhale to release the pelvis, bringing the arms up over your chest and exhale tailbone to pubic. Boom, pubic bone to chest. Rolling all the way up through your spine.

Keep the arms over your chest. Wrap right now. From here, stay in this bridge position. Bring the hands behind your neck at the base of your skull, elbow slightly forward from here. Take a breath in. On the exhale, bring your head, neck and shoulders up off the mat. Keep the pelvis tucked under. Roll through your thoracic spine, just dropping the pelvis just a little way, and then on the inhale, press the pelvis back up and roll towards your shoulders. It's like a rocking chair and exhale, rocking back down through your thoracic spine. We call this the thoracic rock and inhale to press back up and exhale, pressing down with the pelvis, lifting the head, neck and shoulders up, and inhale to rock back. And again, exhale, rocking forward and inhale to press up. Now keep the head, neck and shoulders up. Inhale at the top and exhale. Slowly.

Allow the spine to roll back down through your Brian through the lower back and release the pelvis. Your head, neck, and shoulders are up. Inhale and exhale. Come into CIESLA. Inhale, come halfway down and exhale, pull. Inhale halfway down and exhale, lifting up. Inhale halfway down and pull with your ribcage. Pressing up. Inhale halfway down, and again, exhale, lift and inhale down, and exhale, lift. Inhale to lower, and again, exhale, lifting up and inhale halfway down.

One more time. Exhale, lift. Stay up here, release your right arm up, and then rotate your right ribcage towards your left knee. Inhale and exhale. Pull towards your left knee. Inhale halfway down, and exhale. Pull with the rib cage. Inhale to lower and exhale, lift and inhale. Exhale, lift. Inhale though, and again, pull that rib cage towards the knee and inhale down, and exhale. Inhale down. Two more, and exhale, lift. Inhale lower. One more time. Exhale, lift and inhale.

Replace at hand behind your neck and take the other arm out. Rotate towards your right knee. Inhale rib cage to knee. Inhale to lower and exhale lift. Inhale Lewis' the rib cage to the knee and not the shoulder and down. And exhale, lift and inhale. Halfway down.

Exhale to lift. Inhale, lower. Exhale, lift. Inhale, lower. Two more times. Exhale, lift. Inhale, lower. One more time. Exhale, lift and inhale. Come all the way down. You head back down onto the mat, stretch the arms up overhead and neck them both legs out, plus your hands.

You're going to stretch the arms up as you flex the feet and stretch across the whole body. Inhale into your body. On the exhale, just bring the rib cage down to the mat and again, deep breath in. Flex the feet for the arms. Inhale, and this time exhale just to release. Keep the arms over your head. You can either flex the feet or point them. It's up to you. You're going to inhale the arms up and exhale. Head, neck and shoulders up into your roll up. Coming all the way up. I'm flexing the feet, pulling forward over the feet. Inhale at the top and exhale. Tailbone to pubic bone, pubic bone to chest.

As you roll all the way back down. Keep your sit bones, hip bones and rib cage connected and arms go up and over. Inhale and exhale. Arms, births, head, neck and shoulders rolling all the way up. I'm flexing my feet. I'm going to pull forward. Inhale and exhale. Tailbone to pubic. Burn pubic bone to chest. Sit bones, hip bones, ribcage, connected. Inhale, the arms go up and over and again. Exhale, arms up, head, neck and shoulders rolling all the way up, reaching for your feet. Inhale and exhale, pulling all the way back down. Sit bones, hip bones, ribcage together.

Arms go up in over on the inhale and exhale. Arms are up, head, neck and shoulders rolling all the way up. Press the abdominals into your spine. Inhale forward and exhale. Rolling back down. Sit bones, hip bones, ribcage connected. Inhale the arms go back. I'm adding answer. Listen carefully.

Inhale the arms up and exhale, head, neck and shoulders rolling all the way out. This time I'm going to reach for my right ankle. If you can, anywhere on your legs. Good. And you're going to lift it up. Allow the back to stretch so I'm not looking for shoulders down or anything. You're going to come all the way up as high as you can and then just gently rock forward and backwards just to really start hamstring.

You'll feel a stretch across the back as well and into your hamstring. Just a gentle rock. Inhale and exhale. And then what I'd like you to do is hold it up here and we're going to walk down the leg rolling back down through the spine. You're going to inhale at the bottom on the exhale. Climatory walking up. If you wish for an extra stretch, you can flex the foot. Inhale at the top and exhale.

You can point the toe as you come back down. Inhale at the bottom and exhale, climbing your tree. If you want to flex, you can. If not, just keep your foot relax. Inhale at the top and exhale, rolling back down through your spine. Inhale at the bottom and exhale. Head, neck and shoulders, pressing a spine to the mat, walking up your leg.

Inhale at the top and exhale, rolling back down. Inhale at the bottom and exhale coming up this time. Stay up here and then you're going to let the weight of your leg bring you back down onto the mat and you're going to pick up your other leg wherever is comfortable and lifted up. Gently rock the leg and body backwards and forwards just to release the hamstring and the lower back. If anything feels uncomfortable, just go ahead and stop. Keep breathing and releasing. And then from here we're going to start rolling down through the spine.

Unclaiming the tree, I guess. Inhale at the bottom and exhale. Climb your tree. Yeah. [inaudible]. Inhale at the top and exhale, rolling down. [inaudible].

Inhale at the bottom and exhale. Climb your tree. Flex if you want to at the top. Inhale and exhale. Point to come down. Inhale at the bottom, and exhale. Climb your tree. Inhale at the top, and exhale, coming down. Inhale at the bottom, and exhale. Climb your tree.

Staying up here, dropping the leg down, stretching across your back. Come all the way down. I'm just going to shift forward. We're going to do rolling like a ball, so forward. Bend your knees in, hold onto your body and your legs might be good idea and you're going to inhale on the exhale. You're going to roll back, roll forward and hold and exhale. Exhale. Inhale, exhale, exhale. Inhale, and again. Exhale. Exhale. Two more.

One more. Listen carefully. From here, we're going to go into rolling. Likable. We're going to release the hands, extend the legs, hands, go on the mat for your roll over. Inhale at the top. I'm going to keep my legs together and my toes pointed throughout and exhale, pull with the abdominal muscles to come back down and releasing the legs away from you. I'm just going to keep my legs in that same position. Inhale, exhale. Up and over. Press into arms. Take the legs up and ob your body.

Inhale at the top and exhale, pulling with the abdominal muscles to bring yourself back down and inhale to release the legs away from you. And exhale, legs come up, rolling up through your spine, up in OBOR. Inhale at the top and exhale. Pull with the abdominal muscles. Come back down and inhale the legs away. Exhale, legs come up and roll. Uber. Inhale at the top and exhale to slowly come down.

Let's go for two more here. Inhale the legs away and exhale. Legs Up. Rolling up in, over. Inhale at the top and exhale slowly coming down. Pull with your tummy muscles. Last one.

Inhale the legs away and exhale. Oh in over. Listen carefully. I'm adding on. I'm starting to roll down through my spine. I'm gonna stop bending. My knees are breaking my head, neck and shoulders up to come into a bent knee teaser from here. Double leg stretch. Inhale, lengthen and exhale, pull. Inhale, lengthen. Exhale, pull. Inhale, lengthen. Exhale, pool and again, lengthen.

Exhale. Cool. Keep going. Inhale, lengthen and inhale. You can stop at anytime and pool two more times. Inhale, lengthen and exhale, pull. Inhale, lengthen and exhale, whole single leg. And inhale. Exhale, pull and pull and lift. Hold the tummy muscles. Yes, this is from my menopause, Huh? Couple more. Come on, pull and pull and pull and pull. Bring the knees together, cross your legs, and just reach forward to stretch your back up. Take a deep breath in.

Exhale to release. And again, deep breath in. Exhale to release. Yes, take a breath in and exhale slowly walk your hands up to come back up and we're all going to lie on our side. Can so lengthened both legs out. You can take your arm out underneath you. Okay.

Take the other hand for support in front of you. If you want to keep the underneath leg bent, that's absolutely fine. So both legs in parallel, lifting the rib cage up off the Mat. We're just going to take the leg up. Inhale and exhale down, not too high, just slightly above hip level. And um, inhale, lift. Exhale down. Inhale, lift and exhale down.

Inhale, lift. Exhale down. Inhale, lift and stay here. We're going to rotate it out. We're going to rotate both legs out and inhale, lift, exhale down. Don't take it too high. Try and keep the pelvis as still as you can. And Inhale, lift. Exhale down. Inhale, lift. Exhale down. Two more times. Lift and down. One more time.

Lift and down. And now we're going to rotate both legs in. Yes, it doesn't look very pretty, but it's good for you. Inhale, lift and exhale down. Inhale, lift. Exhale down. Heel to the ceiling. Inhale, lift. Exhale down. Inhale, lift. Exhale down. One more time, lift and exhale down.

Go ahead and rotate back to the parallel position. You're going to lift that leg up to just hip level. Inhale, lift. Sorry. And exhale. Squeeze the inner thigh and inhale lower. So it's the thighs coming together, not the feet. Inhale, lower. Exhale, lift.

Inhale, exhale. Inhale, exhale, lift. Inhale. Now, last one. Now both legs come down on the inhale. Both legs go up on the exhale. Inhale, exhale, lift. Inhale, lower. Exhale, lift, and again, inhale, exhale, lift. Now both legs come down, one arm comes out. Inhale now adding. Exhale, lift the body. Now all comes from here. Inhale lower, and it all comes from the contraction here, so it's not a big movement. Inhale and exhale, lift. Inhale, exhale. Inhale. Lower. Two more times girls. Okay, no one's smiling.

Inhale and exhale, lift. And Go ahead and bring it all the way down. Bend the knees in. This is the fun part. Bring this out from underneath you. Place the other hand on top for your rib cage rock. So you're going to inhale, draw up the red page forward. Um, exhale, just rocket. And again, inhale, rock forward and Exhale, rock it back. Just loosened through that side. Inhale forward and exhale back. And this time you're going all the way over, opening out. And just relax.

Take a deep breath into your chest and exhale to release your shoulders. Oh, and take the breath into your spine. Exhale to release the spine and take the breath into your hips and exhale to release. Yes, keep breathing and releasing into the stretch and take a breath in and exhale, coming all the way back, bringing the arm back and then, then we place it. Keep the knees bent. From here, we're going to do clam. You're going to inhale, lift the knee and exhale to lower.

So just working from the hip rotators, not too big a movement and yeah, inhale, lift. Exhale. Inhale, lift. Exhale, lower. Adding on. Inhale, lift the knee up and then rotate it in. Drop it down, scoop it up on the inhale, working from the hip. Exhale down. Inhale, lift. Exhale down. Inhale, lift. Exhale down. And again, inhale, lift, exhale down. Inhale, lift two more times and inhale, lift. Exhale down. One more time. Inhale, lift and exhale. Come all the way down and from here, bring this on back. You're going to scoot back onto your back for a minute. Take your knees and feet apart. You're going to take the arms behind your neck.

Listen carefully. You're going to inhale on the exhale. You're going to come up into your thoracic flection. Then you're going to go into a lateral flection. So you're going to bring the underneath of your left arm towards your left hip. Then you're going to circle back towards the Mat.

You're going to go into lateral flection on the other side. Come up into your thoracic flection and do it again. So you're literally circling your ribcage round. Don't miss out on the lateral flection on both sides. Lifting up so we go side and back and side and and side and back and side up.

One more time, side, back side. Now you go the opposite way and over and back. Circle that ribcage, side and lift and sigh. That side and lift and side, back side one more side, back side and lift and bring the head, neck and shoulders down. Bring your knees and your feet together and we're going to drop both knees over to the right on the inhale and exhale.

Bring both legs back to the center. Just a quick stretch. Inhale over and exhale back to the center. One more on each side. Inhale over. Exhale back to the center. One more. Inhale over, and if this is the side to which you are now going, go ahead and turn to the other side. If not, do a quick change. Come round and lie down both legs out. I'm out. Hand. Antony's view.

Here we go. We're going to take it in parallel. We're going to inhale, lift, and exhale. Lower. Inhale, lift. Exhale. Lower. Inhale, lift, exhale, and lift and lower. Two more times, lifting up and lower. One more time. Lift and lower. We're going to rotate both legs out. Same thing. Inhale, lift, exhale, lower. Inhale, lift. Exhale, lower and again the lift.

Lower and lift and lower. Two more times. Lift and lower and lift and lower and rotate both legs in. Same thing. Inhale, lift. Exhale down. Inhale, lift. Exhale down. Inhale, lift.

Exhale down and lift and down. Two more times. Inhale, lift. Exhale down. One more time, lift and lower. Bring it back to parallel. If that top leg just to hit level. Inhale, exhale, squeeze the underneath leg up. Inhale, exhale, lift. Inhale, left. Exhale. Inhale, lower lift and lower. Keep it going. Exhale. Inhale, exhale, lift.

Inhale there. Now both legs together. Inhale, lower. Exhale, press it up. Inhale level, still pushing with the underneath leg. Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift. Keep going. Two more times. Inhale, exhale, lift. One more.

I'll take the hand away and [inaudible] I'll bring the top part of your body out. Remember, it's a contraction in the center. Exhale, pull into the center. Inhale. Lilla it's not your head, it's a rip coming down to your hip. [inaudible]. Inhale, lower. Exhale, left. Inhale, lower. Exhale. Inhale, exhale, lift. Inhale. [inaudible]. Exhale, lift. One more. Inhale, and exhale. Bring the legs all the way down.

The engineer's in for your clan. You're going to inhale, rotate out. Exhale to lower. Inhale, lift. Exhale. Now keep going. [inaudible].

Inhale, lift. Exhale, lower. Inhale, lift. Adding on. We're going to lift the leg up, rotate it in. Inhale, scoop it up, scoop it down. Inhale, lift, exhale down. Inhale up and, and again. Inhale, left. Exhale down. Inhale, lift. Exhale down. One more time. Lift and coming all the way down.

Bring this arm out from underneath. You are the hand on top rib cage. Rob kicked in a rock the rib cage. [inaudible] and Exhale, rock the rib cage back and inhale rock forward and exhale rocket back and inhale rock forward and exhale rock back. One more time. Inhale, rock forward and exhale all the way back, opening up across the chest and relax. Take a breath into your chest and exhale to release. Take a breath into your spine. Exhale to release and take a breath into your hip.

Exhale, release and just hang out there for a minute and take a breath in. Exhale to bring the arm back. Now continue from here. Rolling onto your time. Bring your head down onto the mat and take both hands, either side, palm space in the ceiling and your legs together. If you can. If they want to go slightly into a lateral rotation, that's fine. Just lift the hand slightly off the Mat. From here, you're going to inhale on the exhale. Start with the arms.

You're going to just do a rotation through your shoulders. Pulling the hands towards your heels, lengthen through the back of your neck as you pull your chest off the mat so you're rotating through the shoulders first, and then you're going to internally rotate to bring your head back down onto the mat. And again, it's inhale, exhale, rotate with the arms first and you rotate so much that you bring your head, neck and shoulders off the mat and then you're going to internally rotate to bring your head back down and exhale pool and inhale, rotate back down and exhale, rotate and lift and inhale to come down. And one more exhale, external rotation. The rest like extension and inhale to come all the way down. And you can either put your hands by side or you can bring them forward and rest your forehead on there. We're going to do it with the legs.

We're going to inhale on the exhale. You're going to lift both legs together. Inhale to lower and exhale to lift. Try and lift from the thighs. Inhale to lower and exhale, squeeze the lift. Inhale lower and exhale, lift four more. Lower and exhale, lift.

Inhale and exhale. Lift two more. Inhale, lower and exhale, squeeze. Inhale, Loa, and exhale, squeeze. Inhale, come all the way down. Quick rest, take a breath into your lower back. Exhale to release, and again, inhale into your lower back. Exhale to release.

You're going to both of those together, so take your hands back down by the sides with the palms facing the ceiling. Legs pull tight together. Head is on the mat. Take a breath into, start on the exhale. Start rotating externally, rotating the arms. You're going to lift your head, neck, and shoulders, and your legs at the same time. So you're pulling up and inhale, rotate to come back down. And again, exhale, lengthen and lift and inhale to come down. So start with the external rotation of the arms. And exhale, lift and inhale. And exhale, lift. Inhale to lower. Let's do two more.

Exhale to lift. Inhale to lower. One more. Exhale, lift and inhale. To come all the way down. Go ahead, bring your hands forward and push yourself off into child's pose for restraint. Take a deep breath in between your sit bones. Inhale on the exhale. Just relax and release. Now take a deep breath in between your hip bones. Inhale, exhale to really, and now take the breath into the back of your ribcage. Inhale, exhale to release.

Just stay in stretch for a minute and take a breath in. And as you exhale, tailbone to pubic, boom pubic [inaudible] just as you slowly roll up through your spine. Two minute clothe, adjustment and hair adjustment. And then go ahead and take your legs out in front of you. Sit in the center of your Mat, feet on the Mat Nisa event. And from here, just to start off with, lengthen up through your spine. You're going to inhale on the exhale, tailbone to pubic burn, pubic bone to chest. So you're going to rock back on your pelvis and inhale to release.

So we're not going to lean back with so much as just rock that pelvis underneath you and inhale to extend up. And again, it's tailbone to pubic bone, pubic bone to chest, and inhale to lengthen up and exhale tailbone to pubic, Boone pubic bone to chess and inhale to come up. Releasing the arms in front of you. Inhale, exhale, tailbone to pubic. Burn pubic bone to chest, and this time you get to roll back a little bit and you inhale to come up and again, start from your pelvis, roll through your sacred and inhale to come up and again, pressing back, tailbone to pubic burn pubic bone to chest. Inhale to come up and again, tailbone to pubic burn, pubic burn to chest.

Inhale to come up. We're going to go ahead and lift the right leg off. Same thing. Inhale, exhale, tailbone to pubic. Boom, pubic bone to chest. Inhale to lengthen that leg as you come up and exhale, pull everything into you as you roll back and extend out to come up. And again, tailbone to pubic bone and pubic bone to chest and release to come up so you're working into your psoas as well. And Inhale, put that foot back down the mat and exhale. Pick the other one up. Tailbone to pubic bone, pubic bone to chest.

Inhale to extend it out and exhale, tailbone to pubic. Boom, pubic bone to chest. Inhale to extend and exhale, tailbone to pubic bone, pubic bone to chest. Inhale to lift and exhale. Gather everything into towards you. Inhale to extend two more times and pull everything into towards you.

Inhale to extend. One more time, gather everything in and this time put the foot back down. Just go ahead and lean earlier legs for a minute because we have a shutout exercise coming. That's it. The class was noisy. I'd give it to, but I'm going to give it to you anyway, so from here you're going to lengthen up. Take your arms out in front of you. You can put them straight. Okay. I have, depending on whether you did ballet as a youngster or not, it's up to you, so we are going to inhale. We're going to exhale that tailbone comes to the pubic bone, pubic bone to the chest, and then you're going to roll through your own spine and find your own comfort point. From here, listen carefully. Inhale.

On the exhale, you're going to rotate just a little bit to one side. That's all. Go to the right. Inhale, exhale just a little bit more and I want you to think about the ribcage doing this work. Inhale, exhale, ribcage, rotating, round. Inhale, exhale, ribcage. Rotating round, and every time you exhale, you're going to sink deeper into your curve. Inhale, exhale, rotate, round. Inhale, exhale, rotate, round. Inhale. Exhale. Rib Cage is rotating you. Now inhale, exhale, Dee, rotate very slowly coming back. Inhale, exhale, root. D, rotate. I don't know what the word is. Inhale. Exhale. D, Roti. Inhale. Exhale. D, rotate. Inhale, exhale, rotate. Inhale. Exhale, back to the center.

Now we go the opposite side. Inhale, exhale, rotate, round. Inhale, exhale, rotate, round. Inhale, exhale. Rotate is lucky. We've got a good view. Inhale, exhale, rotate. Inhale, exhale, pull with that ribcage. Inhale, exhale, rotate. Coming back. Inhale, exhale. D, rotate. Slowly.

Inhale, exhale. D, rotate. Inhale, exhale. [inaudible], rotate. Inhale, exhale. [inaudible]. Inhale, exhale. D, rotate. Inhale. Exhale, back to center. Inhale, exhale, go back. One Vertebrae. Inhale, exhale, lower down. Inhale, exhale, lower down. Inhale, exhale, lower down.

Inhale, exhale, lower down. You're going to remember me, aren't you? Inhale, exhale, lower down. Inhale, go all the way down. Lengthen your legs out. Take your hands off over your head. Take a deep breath in. Stretch your legs away from your arms and release. And again, deep breath in. This time you're going to flex the feet. Turn the hands inside out, stretch up, pull the heels away from your hands.

Inhale on the exhale, I'll pull the back of the rib cage towards the Mat. [inaudible] one more time. Inhale and exhale. Pull the bottom of the rib cage towards the Mat. Your arms might come up and release Ben Genesen. You're going to take your legs to the far end of your mats. Your legs are wider than hip level and you're just going to stretch through your soas.

So on the inhale you're going to drop both knees over to the side and feel the stretch in the front of your, of your pip and just hang out there for a minute. Keep breathing on releasing. If you want to intensify the stretch, reach for the ankle and pull the thigh back a little bit and that will intensify that stretch. Keep breathing and releasing into your stretch and then go ahead and bring that leg up. Still a wide position and change it to the other side. And if you want to intensify it straight away, go ahead and bring that tie back a little bit, but keep breathing and releasing into the stretch.

[inaudible] thank you. Go ahead and just bring your legs back and lengthen them on the mat. [inaudible] and take one big breath into your body. Then as you exhale, just release everything and one more deep breath in. Exhale to release. Yes, and you are done.