BASI™ Mat Flow

So I just feel like moving kind of high energy class. Got a Christmas party, do a little ab work before I got Steph myself. We're going to start sitting up. In fact, we're going to drop our knees open today, so just give yourself a moment sitting tall right above your sit bones just to hold gently onto your shins and allow your arms to assist you in growing longer, perhaps taller or perhaps a lighter feel. As you breathe in and out the shoulders, gently dropping down the back and now the shoulders drop down. The top of the head reaches lightly upwards, creating a sense of buoyancy in the spine. From here on our next exhale, so let's inhale. Now we're going to just tilt the pelvis, so exhale round the back, the low back, just flexing pretty small.

Move inches are using the, I'm moving the lumbar spine. Inhale. Restack the spine growing even taller, still just sitting up straight. Exhale, draw the ribs down, the pubic bone towards the ribs, flexing deeply in the spine and heel. We sit up. Can I do that rocking motion just a few more times. Using your arms as little as you need to or as much as you want to. And hilly girl, the spine. Talk, moving lightly.

So not forcing any movements, looking for ease in our movements, a lots and lots of ab work. Maybe even getting a stretch in the back there and do that one more time. Exhale as we curve the spine. Looking down. Inhale as we extend the spine sitting up. Let's let go. Taking it a little bit bigger. Press the feed into one another. XL.

Curve down onto the mat and he'll feel the low back on the ground. Start Your exhale. Bring the shoulders over the pelvis and neo restack the spine. Again, you could use your arms if you wanted to. You can just keep him out in front of you. Here we go again. Rolling. Inhale to pause. Exhale to roll. Rollback. Huh?

So just like we did in the very beginning, we initiate through the abdominals. We let the bones of the pelvis slide out of the way in. He'll do XL and aris spring the spine forward to restack. Just a couple more times like that. Exhale, rolling back. Staying at the bottom. This time we take our arms back kind of narrow to an Xcel to bring them down, feel and see the abdominal wall pulled down as the arms stretch back overhead.

Exhale to bring them down. One more to go. Inhale, stretch back. Exhale, reach forward. Inhale to pause and XL to curl forward. Wow. Sit and tall, excelling. As we round back this time as we go, we're going to draw the knees together, curling through the spine. Inhale, arms up. Exhale, arms forward. Full inhalation as we pause. Exhale, roll up. Drop the knees open to the sides. Lift up tall. Exhale, rolling back. Letting the knees close, feeling the adductors working so we're not just moving the legs.

We're squeezing the legs. Inhale, arms. Exhale, arms forward. We're rolling up. Let's use that same and sitting tall two more times. Exhale as we rocked back, moving the pelvis out of the way, letting the fee come together. Inhale, arms just float back. Exhale, they come forward. We continue excelling as we pressed the bottoms of the feet together and sit tall. Just one more here. Exhale to go down. Bringing the knees together and he'll be on. Exhale. The arms forward, the knees open. We curl the spine forward, sitting tall at the top.

We bring the knees together. Just situate your feet so that there's hip distance apart. We're going to roll down for a pelvic curl so the arms are straight out in front. We just articulate the spine. This time going all the way to the ground. Head goes down, arms are down, working the upper back to keep the arms long. Inhale, XLF. Peel the spine, so working through the backs of the legs, pressing the arms into the mat for a little bit of upper back work. Exhale, let the chest come through the arms. Articulate, manipulate the spine right down into the ground. Inhale at the bottom.

Exhale as you curve the spine up. Send energy through the knees, past the toes, energy through the fingertips, past the heels or towards the heels. Exhale to curl. Paying attention to the details in the movement. The activation. Here we go again of the hamstrings, the activation of the upper back, the activation of the backs of the arms. Everything else can potentially be relaxed. Feel the neck, relaxing the face, relaxing. We're doing two more exhale. We rolling and he'll to pass. Xcel to roll down, warming up the spine.

Last one here. Excelling a pressing to the backs of the legs and heel. We pause. Exhale. We come down. Once you tell him when touches, step your feet all the way together for a little spine twist. Just flip the palm so they face up the let's drop the knees towards me. The foot away from me. He's going to lift off the ground so the knees stay connected.

There's our inhale. Exhale. We drag the body back. Inhale as we take it over to the other side. And Xcel, we come back. So without lifting the legs and knee or can we find a sense of depth and we go deeper. Drawing the belly back away from the knees, moving fluidly through each position. Exhale back two more times around in here to exhale and inhale. The knees are totally lined up. It's his pelvis that moves across and an exhale.

Here's our last one. Oh yeah, I did say two more, didn't I? I think and last time and take the hands behind the head, fully interlocking the fingers. We'll leave our knees together for an inhale. Pick up the chest, press the ribs into the ground. Look just beyond the knees and pause at the top. Exhale, feel work as you lay your body back down into the ground. Going straight back up on our next exhale. Let the head be heavy in the hand. Feel feet maybe pressing into the floor. A little XO we released down again. Exhale lifting.

Feel that on the inhale you can perhaps create intensity in your position and then exhale working down. So lots of work in both directions. Stretching the back away from the fise. Exhale to lift. Inhale to pass and Xcel to work the way down. One more time. We're going to hold at the top here. This inhale, reach behind the thighs. Exhale, look for more. Let go and he'll just the arms behind the head and back when your arms go behind you. Next time. See if you can't touch your fingers together.

Your son's in first fingers and then separate them to push down and he'll raise them up behind you. Exhale, press them down. No, raise him up behind you. Touch the thumbs and fingers. Exhale, press down. One more to go and he'll raise him up. Exhale, press down. The body stays lifted as the arms. Once again, travel overhead reenter, locked the fingers, but the hands behind the head and with that lower down, come and straight back up. Exhale, warming up. Bring the hands behind the size. Guide yourself maybe more forward, maybe a little higher, definitely more active in the ABS. Let go. Arms overhead, hands behind the head for an rotation to me. Exhale. Inhale, travel through center. Keep the lower body still feel a sense as going forward.

As you turn, inhale back. Pelvis is still on the ground and he's continued to face up. Pri we reach across the body with that opposite rib cage and across the body with the opposite ribcage. One more time, both sides back to center, across to the side. Back to center. Hold Center, reach the hands behind the thighs. Once again. Once again, just curl a little higher. Go and straight again.

We're going to take the hands back behind the head. As you turn towards me again, pick up the leg you're turning to its exhale and lightly touch and exhale. Now we've added more stabilization challenge here, so can you move the legs and the trunk without letting the pelvis rock back and forth and squeeze the inner thighs, especially the NFV that lifting like this is the last one. Deming back ever side. Coming back. Reach the arms forward. Pick up one leg, pick up the other leg. They're together now.

Lower the head and chest down. Feel the abdominals in the ribs on the ground. Exhale coming up for the a hundred we lift, we stretch the legs. Inhale and it's one, two, three, four, five. Inhale and press the ribs down and feel them expand. And in three press from the upper back and for feeling activity in the lay eggs and five rising high above the shoulders with the neck and six energy through the fingers and full brass unless three and press the chest forward.

And the last one, x one, two, three, four, five in here. Bend the knees and pull them away and towards the chest. Lift the hips a little, but just the hips down. Exhale, thighs to the chest. Left him a little and help him keep the shoulders pressing to the hips as the hips. Press to the armpits. Release down last. Do to go reach out, lower down and reach up and lower down. Bring the knees into the chest as you bring your head and chest to the ground. Stretch the leg closest to me down on the ground, going into a leg circle here. We're actually going to pick the whole hip off the ground, so stretch the opposite leg up. Flex that foot, arms out into a t or a low v. Shay, take the leg towards me.

Lift that hip off the ground so you cross the body, you circle it around and catch at the top and it's Xcel across, down, around. And just because we are lifting the pelvis doesn't mean we're not focusing on the stability in our bodies. Take that stretch to the hip is only hip comes off two more as the lake circles away from you. Pull up on the APPS to support. Last time we pause at the top and we're going the other way. It's in here and exhale. Let's make it a two breath.

Breathe in and breathe out as a lay comes across feeling freedom in the half and yes fi uh, last two. One more. Bring the leg up. Drop the hip down. Bend the knee. Stretch towards me with your body. Reaching the opposite arm. A mountain away. Come back to center. When you're ready. Stretch that leg down on the ground. Then the other knee, bring it up. Stretch it to the sky.

Flex that top foot. Point the bottom one. Here we go. Pick up the entire side of the pelvis. Circle the leg down around and catch at the top. The bigger movement. Lots of precision work involved and your reach away on Po a drop. Reach away. And Paul last three and x in, Oh this one. Cause at the top we inhale, take lake to the side XL. As you move through that hip stretch, make the leg to the side and exhale, picking up that entire side of the pelvis and again, slowing down a little as the hip drops down.

So find that good solid position. Last three and and on. Bringing the leg up. Drop the backside of the pelvis, bend the knee, reach across the knee and stretch and let's come back to center. Stretching both legs down along the ground, both arms overhead for a Rola. Breathe in. As you pick the chest up, the arms reach forward or they can stay up near your ears. You decide reaching up. Keep the shoulders over the hips as the abdominals. Pull back into the spy. Exhale we rolled down again, working through the lower back, the upper back. The head comes down. Inhale and exhale. Curl the spine.

Breathing out as you roll down, feeling fluidity in the spine. Each movement connecting into the one that follows in the one that proceeds it. Challenging our minds as well as our bodies to keep the abdominals in cage. On the inhale. Exhale down. Lifting up.

Rolling. Ah, this is our last one. We're going to stop at the top when we get there and lifting. Rolling up, staying here. Let's reach away forward using your abdominals. Slide your knees into a bent position. Inhale there. Exhale, roll back to a place where you feel in control of your abdominals of your back and we're going to inhale hand closest to me reaches way back behind you. Look back at it. Next, I'll bring it back to center. If you wanted to, you could hold on with the on. That's not moving. Exhale, bring it back to center. Can you feel a stretch in the side of the body that you're turning into a contraction in the way we've got one more to go. We have one more to go.

Would be proper grammar and bring it back and crop and bring it back. Pause. Inhale. As we exhale, enroll up. We're going to slide the legs back forward. Staying around at the top. Once again, one more set. We guide the knees towards us by deepening the contraction through our waist. We're going to go away from me this time, so Xcel find your place.

I'm about my lower back. Just off my ribs in Hilary, an XL back and towards me. Big Stretcher. Yeah, I'm back and away and back at home. Boy and back. I think enough. Inhale. Exhale, stretch the legs forward. Stay round, stay round. Oh, that's not easy. That inhaling at the top again, we're going to do that same knee band, but we're not doing the side reach again, so just suck the knees back. Start to curl your body back. Once your lower back comes into contact with the ground, then you can float the knees up. Hands on the tops of the knees for the double leg stretch.

It's in Hillary Annex. Hillary. The abdominals are flat and are the arms move through an imaginary solid and or age to pull and stretch to couldn't track last for [inaudible] and [inaudible]. Here's two. Here's one holding onto the, I don't know, the left knee with the right hand, the left ankle with the left hand, right leg goes straight. We curl up a little bit higher and we change for the single leg stretches, reach and range and all right, staying solid through. I'm okay. Every time you reach down for your leg, press down through your shoulders.

And here's four, four, three, three, two, two, one, one, both knees bent, hands behind the head. We're going to do the Chris Cross. Let's turn towards me. Take a hand, reach across the knee, saw up towards the elbow, and then change your alternate arms and you change reach and are using that free arm to help you increase your height. Perhaps. Definitely helping you increase your rotation. Being specific with the angle of the legs, meaning don't let them just flop. It's that our hitch and our age and let's do four and four and three.

Yeah. Yeah. Two and one. Got an idea. Girls. I'm not sure it's gonna work. Let's try it. Reach forward. Ben, bring your feet to the ground. Start to slide your legs away from you. As you do. Start to curl the chest. Whoa word. Can we go?

Can we go? Oh, we did it. Yes. Good for us. Take a stretch forward, eh, eh. All right. How about a little spine stretch? Separating the legs? I think we all need to pull up our pants. We'll do that now. It's like it's part of the movement. Right off. I had a dream last night that I was living in one of my client's gems.

I'm working a little [inaudible]. All right, so here we over tall for the spine. Stretch the head goes down. Use Your dominoes. This a big contraction backwards. As you reach your spine forward over your legs. Inhale, exhale, lower your let your head just follow your spine. It reaches up. Imagine it's filled with helium. It carries you upwards. Exhale, we go down and stretch forward and then inhale a little further this time and exhale, curling back. Yeah, and again, inhale and exhale. Reaching forward. Keeping the head just above the arms annex. Huh? [inaudible] yeah, I'd add some back. Extension. The, here we go. Excelling forward.

Allow the chest to begin lifting, stretching the arms overhead, pressing the spine. Oh, Deborah, that's good. We do look good to just pick up your head a tiny bit. Excellent. Let's reach forward and up on the same breath and an e. L. X. Here we go. We're rounding the spine. Inhale, finding extension, letting the movement be fluid. We Excel to move back forward and up through the spine.

Inhale Taller. Exhale fo pulling the ribs back, the abdominals back the shoulders. Stay down through, out. Inhale, back extension and exhale. Taking it back to bring it up. How about one more? Excelling forward. Inhaling, let the bat grow. Law Holding here, we just reach the arms back the chest forward. It's tiny and tiny thinking about reaching the top of the head into the fingertips so it's not so much forward, but law and last three and two and one. We're going to sit up and drop the arms to the sides for the saw. Turn towards me. Inhale. Exhale, sod down. Inhale, lengthen the spine and exhale back to center and how we turn x.

So we re inhale, lengthen to come and again a big rotation and a big flection. I'm a left and back and pull the abdominals into the spine. As the spine reaches forward, pay attention to the stability in your pelvis. Pay attention to the length of the spine as you stretch forward and back. Use both arms to assist the rotation. It reach away from one another, but it's like a push, pull feeling and reach to the left and I'm bringing it home.

Let's do three more. Here it is, and we go and we lengthen and we come back and we turn and go down and home. Last one for the night are reaching down and bringing it back and bringing it home. Yeah. And uh, take uh, take the hand closest to me. Bring it to the back, put weight on it, reach the hips up. You're just balancing on both feet at this point. Stretch the arm over ahead. Sit down and up and back to center. It's kind of like a saw with the, I don't know, hip extension reach, hips go down just as up and we are back.

And then inhale two x lengthening out through the waist, sitting down in here, keeping shoulder stability and we're each to press through the hips here. It's all about opening through the front of the legs that gets so tight in that seated position. This is our last one on both slides. Lightly reaching through that upper arm and back. And the last time it's up and back and then back to center. Let's just bring the legs together and just reach forward over your legs. Take a moment there. Hold on wherever you want. I like to wrap my hands around my feet. If you can get there, it feels good.

Okay. And then just allow your hands to drag along the mat as you restock your spine. Back up to sitting. Let them float out to the sides. Problems up for the twist. Come this way. It's XL and center.

That little la La was at the second exhale and inhale and grow tall too and and tall. Shoot and and stretch to come home. I don't think working through the ways, it's all about working from the right place here. Feet are nice and still hips are nice and still and back. Reach one more around reach and across.

Coming back. Raise your arms overhead. Turn them away from you. Reach behind you. Turn the finger tips towards you. That was a little bit complex, wasn't it? [inaudible] I don't know why I had to make it complex for sure. I'm straight. Here's the back support.

Tuck the tailbone just ever so slightly impressed the feet into the ground as you arise. Be using the backs of the legs. Inhale, we sit down, the chest reaches forward and exhale we come up. Yeah, it's another opportunity to open through the front of the hips. Pull the abdominals into the ground like there's a 10 pound weight dragging from the back of your belly button and sit down the chest goes flour. How about two more? And here's the last one. Lifting.

I'm coming down. I don't know all the way across. Just taking another stretch there. And with that we're going to roll down all the way. Alright, let's bend the right knee. Keep the left leg, press into the ground. The right leg is going to stretch up. We're going to reach for the calf, guide the leg towards you. Pressley into the body, press the abdominals into the mat. Let that let go and see if you can hold it there without hope holding lower the leg that you were just holding onto as you pick up the other leg and just give it a stretch so you use your arms.

And then see if you can stabilize and support and just let go. Keeping the leg exactly where it is. We're going to do a double time now, so it's a double pulse and untouchable pose and we got the leg towards the body. Bottom leg is anchoring into the ground and three I'm going to do five, four and five hands behind the head for the next five. It's in with the top leg and in with the top like that's like a feeling of splitting the legs, bottom legs working to push. So top leg works to pull. Last two. All the while the trunk is maintaining really strong stability.

Here's one and hamstring three, rotate to the leg in the air and turn and hug and to stretch the leg away from you. The one that's going down and the other one into you last too. And two and one. [inaudible] um, well let's bring both legs that then the knees. Place the feet down on the ground. Lay the head down, place the arms down at your sides in here for a pelvic curl. Exhale we roll free and easy in the spine. Free and easy in the hips.

Inhale and exhale to come down again, rolling up to the top and been changed at the top this time. So we lift, we're going to stay up at the top, but pick up the right leg, keep it bent. You have just 90 degrees and then peel the Spine de rolling down. Tried to land evenly on the pelvis. So basically I'm doing like a one legged pelvic curl here. Rolling up. I'm articulating, yes, act definitely.

And let's just do two more and I don't mind and [inaudible] I don't know. I'm not sure. I guess we need to drop that foot down to make it even a rolling up with both legs. The left lake comes up, I believe we did four, so I'd let the chest come down the ribs, come down the five bones of the lower back in the pelvis and then do that in reverse to come up and again down the arms are long stretched away from us and rolling in about two more, maybe a little different. On one side it's nice to do things. One side, I believe this is our last one. I think we're going to finish at the bottom like we did on the last one. I just caught myself with my shoulders and my ears. It's bad. Here we go.

Rolling up with both legs for the shoulder bridge, so we roll that. We're going to keep the left leg on the mat when we get there. We're going to bring the right leg up in space. Stretch it to the ceiling. Let's go together. It's down and back and exhale and inhale. Legs swings free in the hip but still works, especially on the way down last five and for long strong arms three, two, one. Lift it up, fold it in, place it down.

Stabilize or restabilize or re situate whatever you need to do to feel. S even in squared. Have the like floats to this guy. Here we go. It's down and to continue to just to check in with your arms and shoulders. [inaudible] last three, two and [inaudible] comes up. The pelvis lifts up as we bend the knee and place it down.

Inhale to hold and melt all the way down into the ground. All right. I pick up carefully, one leg at a time, heading into the rollover, followed by lots of stuff, so stretch the legs up out. Inhale, the vertical XL rollover. Inhale as you flex, separate, lower and exhale as you peel the spine down, enjoying the stretch to the legs through the back. As the tailbone touches the toes point, we circle them together and Haleigh and XL rural. Inhale. As we flex and separate the abdominals, draw deeper.

As we lower the legs and we lower the spine down. Boom by bone points. Circle, touch, lift and up. Yeah, neo flex. Separate, open, and Dan, we're going to do three of those in reverse so we point and separate and lift. Roll the leg, squeeze together, and we lower them in the ruled. Pressing the arms into the mat. Points of fee, lower to separate. Rolling over.

I'm tell him those draw deeper. As the legs come together, the feet lower. We roll down. Okay. She points separate. Rollover. We're going to stay up at the top this time for the advanced corkscrew so the legs are together. Shift both legs towards me.

Roll down that side of your spine. As you exhale, continue excelling as the leg circle around to the opposite hip. Roll up that side and bring it back home. Inhale, as you exhale, as we roll down, it's a long XO, mega last, all the way up and center. So the inhale happens as this spine twists. Exhale as we roll down, circle around, roll and bring it center. Let's do it one more time. [inaudible] well damn. Alright. Ah, yeah.

And Center. Go ahead here and lower your feet down. Roll yourself down. Okay. As your tailbone and touches, point your feet lower them to where you can sustain flat back Jack. Nice lift. Exhale, roll over. Keep the chin into the chest as you reach down. Then up with the leg, pressing the legs away from you, the arms into the grant.

In the on your vertical position, Xcel peel down. We're going to turn this into a teaser, so so you're not shocked. Once the tailbone comes down, allow the legs to lower slightly roll half through the spine. Lifting, lifting, lifting. Let the arms reach forward. Roll the spine down. Had come down, legs go over in the legs, go down and pressing the hips.

Forward the legs away from you. Exhale, roll down, get the back fully down. Start to lower the legs, lift that curve of the spine and rolling. Fin reaching the spines. Huh? And we got again. Dan head goes down, body, it goes over. Inhale, legs go down. Huh? Annex. Helter ruled. Yeah. Allow the head to come up. Rural. Have through this. [inaudible]. Bend the knees.

Place your feet down and roll all the way down onto the mat. Taking the arms overhead. I'm do another teaser movement. So let's take the leg closest to me straight. The knees are glued together are the arms are overhead. We're going to inhale, pick up the chest, exhale, Rola. It's all, I don't know, almost harder than one leg down reaching the spine and then down I'm strapping. Then they reach overhead. Little easier for me anyway with the the bent knee further away. So the leg is lower.

Nice hand dad changing it. Just a little bit starts to say, so we roll out as we look for that vertical shape we find it. And then we're going to turn open out towards me. Reach up, roll back, arms go down and then back. One more time like that. Rolling up, raising the arms, opening the body, all reaching up and rolling all the way back down. Once the arms go overhead, let's drop that knee down. Stretch the opposite leg forward to have both picking up the chest or rolling and rolling. Dad, you could always walk down your legs, a slide down your legs if you wanted even, you know, just to look for more control.

I came for that flat back at the top and here comes the rotation in here. Annex. Yeah, and NRH and then turn open the eyes, raise the arms, feel the spine extent. Exhale, roll back. And I don't lift, I don't know. [inaudible] open Lyft, two rods down and then back bend the knees, reach for the ankles, pick up the head and chest. I don't know. I'd be really impressed with myself if I could get there today ladies. But let's try roll up into the roll in like a ball position. It's kind of sloppy, but I made it. You did too. Here we go. Rolling like a ball for three.

Then I'll [inaudible] and again and again, whatever shape that you've created, knowing that the bigger, let's go again. I know I said three, but we all know that I can't count so we can do more. One more and hold there. Reach for your ankles, stretch the legs, lift the spine, open leg, rock, rock, rock the pelvis, back, roll back, roll. And, and again, a rock back.

And last time here left. Bringing the legs together, reaching the arms forward. Hold there. Just pick up the legs right towards the body for fire. Hi. Sorry to [inaudible] one. Crossed the lengths. Stretch forward. Yes, reach over your legs with your spine. Doesn't matter which legs crossed.

We're going to do both. Breathing into the lower back and then when you're ready, just uncross the legs. Recross and stretch forward. Okay. And then just not turn in this direction. Just gonna do a quick hip flexor stretch. So I'm into the Mermaid position or the z shape or there.

Okay. The, this hand here, I'm going towards my pointed knee. We're just pressing up. So just push the knees into the ground, pick the hips up, stay there for a moment, opening through the hip, the the side, drawing the bottom shoulder down. Let's sit the hips down. Just bend forward. Keep the back arm back and then start to use the backs of your legs, the hip extensors, picking up the hip, pressing up into that stretch. Oh, I'm just sitting back down. Let your spine bend forward. Let's bring the arm around this time and just stretch to the opposite side and then coming up the swinging the legs around to the other side.

Um, going back. Yeah, I knew. Suppress. Reach out. It feels phenomenal, I think, which is why I'm making a stay for longer than an instant. And reach down, just flex over the legs and then destroy it back up. Pausing there to stretch. I think the length and energy and suppleness and then coming down, we're going to take that arm across the body. Lift the hand that was supporting us and stretch to the opposite side.

And then coming up from here. Just slide down onto your side. Okay, so how does Dan just going to do a few double leg lifts? So lining up the ankles, the inner knees, and we just reach the legs out and to keep my hand, I'm on the mat today because we're going to about to balance a lot on. Feel free to lift it up. If you want to run down, just warming up that side or work in the side. And then last two times last one, hold at the top. Take the top leg back the bottom like Ford. Make your body the center of your scissor. Give it a double poles and change.

Exhale, inhale as you pass through center and then exhale and back and center and back. Last two Debra, that's impressive. Who He is my arm. A lie. You're doing none. And this last one, bring my legs back to center. Lower them down. They're externally rotated. We've got a big circle to happen so we're going to bring that top leg forward. Try to keep the external rotation happening as you take the leg behind you for wrestling, the hip cramp and again, slower to reach behind and brush.

The bottom line is three. We're going to, we're just going to do five in each direction today. One bottom was definitely down. I don't know, could we do it? I suppose it's possible, isn't it? I think I'm happy with my leg down. Just two more. Oh, last one.

Well let's just take that leg to the back. Reach it away. Reach to stop arm forward. Find a stretch. Hmm. Bend your knees, help yourself up. Swing your legs around in front of you or your hand. Find you. Stretch it like that. Cause he just did this one.

How many to me to do it two times in a row. The Cork scrap or the hip circle. Sorry, I'm alternating sides. I've got my hands away. Far back in my chest lifted and my trunk pretty darn still. Let's just do two more. Reaching down and po op. It's that up that Ma matters and pull up.

That was to bend your knees. Lift up, slide over onto your other side and for the double leg lift, the side lifts. The head is down on the arm. The palm faces up in. It's just [inaudible]. Huh? And reaching out and working in definitely the top side of the waist, but also the bottom side. If you can focus there just two more. Okay. Here we hold the legs up, we take the top, lay back, the bottom link forward. It's a double leg pulse and we change autumn like stays lifted. The knees stay adamantly straight three.

If we're using our supporting arm, we're thinking about working from our backs or a lots to support the movement of the trunk or to enable the trunk not to move. Maybe a better way to say that. Uh, last too and one and one and back to center. Both legs down external rotation, bringing the top like for skip it in turnout. Keep that rotation as it glides back and swing the leg up, press the hips forward as the leg travels behind and it was three and keeping the neck, the spine, the eyes still last one. And once I get to the back, it's back and, and forward and stretch away from yourself to lift down back three. Yeah too. And then we just took it to the back and reach the top. I'm away into a stretch.

Okay. And then just help yourself up onto your hands and knees. We're headed through the front support position into the leg pull front. So here it is sliding one leg back or both legs back, but making sure you're strong in your center. Let's start by drawing shoulders down by finding a sense of energy through feed and head point. The right foot. Lift the right leg straight up without changing the spine. Just up and down.

And three and four and five. I'm going to take that light to the side and [inaudible] and to the side. N and three and four and five. Now the body's gonna lift into up, stretch to Legos with you. Same Lake. Yep. So we go up, we had back through front support. We just tipped the floor with our toe.

So plank positions like upstretched too with Arabesque, reaching away and reaching. Tip the Mat, three-mile, reaching out and up, sending energy away from the body as well as into the air. With that free swinging way too. And one as you come down and Tuck the toes under. Finding friends. Support. Let's do five pushups, one elbows into the waist, up to homos lifting two and one. Let's bend the knees and sit back on our feet.

Taking a break for the wrist break. Full Stop I suppose. Okay, we've got one more side to go. I move my hands where that it's not slippery. Okay, so friends support Domino's hand. Strong shoulders pointed the left foot. It just reaches out and down and up and down and God hands. And here comes to the side. It goes out and in the body stays. We're real stuff.

So just bring it out as far as you can without leaning. Last two and one more. Let the lay come to the ground for a moment and then it will reach us pressing that topic up. And then it just tips the mat as you come through front support and it reaches back and it reaches down the last two times and last one. And then tucking the toes under. Just going to bend our elbows to Laura selves to the ground.

If you needed to come to your knees to get there with safe shoulders, that would be great. What do I want to do here? Let's go into the single leg position and do something slightly different today. This exercise, so bringing the chest through the arm or pulling up on the African, take the right leg, only a external rotation in the hips. Just lift it up and down. So just challenging the hip center out and, and they're both turned out and that you'll feel like an opening in the cross, the front of the pelvis. That way let's go into a circle.

So it goes up slightly out and down and up. And two, by the way, there's a lot of work happening in the upper back, a lot of work happening in the app. And the last one, I'm gonna circle the other way around and down out around three and four. Yeah, good question. I'm trying to keep my pelvis totally still, totally still. And it's gonna want to walk around. So that's going to do too. That's going to help you determine how high your leg goes. So if I'm way up here and how much tourney you can do, so think flat hips, stomach lifted. We're going to change sides. Now what do we do for us? Hip extension switch is out and back.

So it's really like a pretty significant hamstring glute contraction that you're, that you're in for here in the last two. Oh, by the way, I'm keeping my other leg strong and pushing it down. Um, here's our last one. And here's our circles. It's up and down. And so it's like I'm not really moving my leg very much. Making about like the tennis ball sized circle. And then let's go the other way and to recheck in with your back mouth, your upper back muscles too.

And, and then down. So that stillness is what we're looking for in the senior lay kick that attention to the the legs. Uh, how about the double leg kick? So use that as um, just that experience as an opportunity to really find stillness in the body as you're kicking your legs. So I had turned in one direction, pumps high at the back, elbows to the side, we hover the legs there, don't go very high, and then it's three kicks. Look for stability in the center to one. And it's a stretch along low stretch.

Hi, arms and eyes slightly, maybe just at the edge of your mat and then we turn kick to three and stretch. Sure. All right. Two. Sorry. Two, two, three, two lengths. One more t either side. So two more with had turned to each side, the elbows to draw up to the mat each and every time and he was one to reach holding there. Let's just let the legs reach to the ground and then raise the arm just for five, four, three, two [inaudible] and when, and just gently release the arms.

Allow them to reach overhead. They just float and Ben them into a t shaped position of goalpost and stretching back overhead and store Ada. And pull the elbows down and stretch. Just one more time. Pull the elbows down, reach La, bend your arms, legs your head to maybe just let your head rest on your hands for a minute. Okay. Pull the abdominals off the mat and push the pubic bone down.

So we're just looking for a little flection in the lower back there. He might feel your legs kicking. And then let your back relax and bring your hands. Just slide them under your shoulders. We're going to push up from here, not into a full pushup, but just up and back through rest position, maybe rounding the spine and then just sitting back on [inaudible]. Let's see. Taking a moment here, this is where we're going to end our class today. You guys, so can start thinking about relaxing your body, breathing into the musculature in the back. So as you inhale, feel the ribs expand. And as you exhale, stretch your arms forward in an effort to press your heels or your hips closer to your heels. And then inhale, relax the AAN, spread the ribs entire trunk, and then exhale heavy hips down towards the heels.

I'm just gonna do that one more breath cycle. Big Breath in, letting all the tension go from your body, feeling up, stretching the back, and then release. And with that, just allow your body to settle. Allow your mind to settle. I have a couple of breasts on your own. Feeling of lightness through the body, a lightness to the mind. [inaudible] and just when you're ready, ease your way out from there. That's fine.