Stay Present Mat

Let's stand up tonight. We'll start standing guys. [inaudible] so if we start at the very back of our math, just look down. Let's start with our feet all the way together tonight. Last week we had a little space tonight. We can bring that back into the midline and just take a quick scan from your feet up through your body.

Let your arms just Stangle and let whatever else happened today. Stay out there. Oh and maybe tell turn off cell phones. I just heard a little anyone's cell phone. Okay. So yes, whatever was going on outside today. Leave it out there. And let's bring ourself into, I want to get into a pretty high level class tonight.

And I remember last week I didn't get a whole lot of sideline work into our class, so I want to give a little more of that this evening. So let's just start with a nice breath in through the nose and we'll start our roll downs on the exhale. So this again, consider this your warm up for your abdominals, drawing your attention in and up through your abdomen. Keeping that weight shifted slightly forward of the ankle. Let's take an inhale and the exhale to round yourself up, pulling your low belly in and up through that spine. Drop your tailbone down. Stay nice and tall in your legs.

Take another breath in and hi, Giulia, exhale and rounding down letting those arms dangle. I do want you to keep shifting that weight a little more forward as you can trust your balance. Take a breath upside down, let that head go and exhale and you bring that energy through the inner thighs right up into the low belly, up through the sides of the waist. Leave the shoulders hanging down. Let's take about two more. Keeping things fluid and moving. Exhale, rounding down, trying to loosen up the spine. [inaudible] nice breath in and exhale deeply pulling in and up. Feel your shoulders broad enough, the top one more time guys.

Inhale and exhale as we round forward, just keep that going. Taking a quick look. I'm looking into, so I want to carefully, steadily walk out onto your hands. Four steps should be fine. Can just stand right there in that plank position. Let me feel your heels. Uh, pull up a little bit so you're right up above the balls of the feet. I know you can't tell what that is. Press your arms firmly down, shoulder blades down the back of your sternum, reaching long towards each other, across from the person there. Breathe in and then on your XLS. Go through, around back as you shift, kind of through that up stretch but more with a round spine. Okay, there we go.

Pretty round and walking your hands back four steps will be fine. And instead of rolling all the way up, let's just stay forward like we are and we'll walk out again. Four steps. Start thinking of that connection in the legs. [inaudible] through the hamstrings so that you're extending your hips forward, your sternum long inhale. And then again with a round or spine kind of thinking [inaudible] elephant, if you're familiar with your reformer work and then walking your hands back four steps. Continue to let that head hang. Inhale.

Now I want us to bend the knees here. Just bend your knees a little bit so you're bringing your hip pelvis lower. We're going to crawl out like that. Walking out. Extend the knees. Inhale. Just stay there on the exhale. Push your shoulder blades down your back. Lengthen your sternum forward.

Exhale, feel the abdominals drop up toward the sky. Another breath in as you go back again, let's bend the knees, start curving and your lower back a little more and walk back those hands towards your feet. And like we did last week, let's stay down in that crouch position. Let your head go and want you to keep some weight forward on your hands, but concentrate on the pelvic tilt that dropping down with the pelvis towards your heels. Keep breathing through this. Pull your stomachs up away from your thighs so that you're not just passively there. You are very actively contracting your tummy up, away from your thighs. Continue to take that tailbone under. Ah, make one more exhale happen by tugging that tailbone under. Contract, those abdominals. I mean guys, walk ourselves back out onto our hands. Ah, stretch that body nice and long. Open up the chest. Now again, let's jump our feet to our hands right on down.

Sit your pelvis onto the mat and that scoot the hips slightly forward and just take yourself down. I want you to lengthen your arms by your sides. Feel your chest very broad. Remember that your arms are connected right off the back. All right, take another inhale. Exhale, legs to tabletop. Send the energy long through the arms. Inhale. Exhale. Curl your head and chest up. Arms are floating. Extend your legs.

Little turnout with the thighs. Let's take our 100 so it's inhale [inaudible] too. [inaudible] [inaudible] concentrating on that fold or curl right at the base of your chest. Crown of the head, reaching to the ceiling. Lower your legs if you want a little more challenge. Keep paying attention how that feels in your back. Little more vigor in the pump. Guys, last breath tonight. Shh. Hold right here.

Inhale your arms toward the ceiling by your ears. Now we're going to lay our body down on the mat. Be careful not to arch your spine. Lengthen, but don't let go of the work in the your abdominals. Taking our role up. Inhale, arms, head and chest and continued appeal. Finding FC curve head is above your arms, palms facing each other, breathe and exhale and pull that energy back. How long can you get in through the spine?

Long through the size of the waist. Here we go again. Breathing in, PRS your belly down and into your lower back. Inhale and exhale as you roll back, so depending on what you did today, you may feel like your shoulders are up by your ears. Occasionally. Pull that down. Take a cheque, rounding up, staying in your seat curve. Now guys from here, take your arms up and come to a sitting position for just a second. Keep your waist long. Pull your arms back down, curve and round yourself. [inaudible] getting your body moving. Inhale, arms over. Here we go. Exhale.

We're going to continue that curve through your spine. You long gate, up to sitting position, no tension in your chest. Inhale arms and exhale, contract and round back, creating a little dance with that. We'll take that pattern two more times. Feel the spine beginning to move more freely inside. Reach your arms up, sit tall, length in the sides of your waist. That's an inhale.

Exhale and contract deep and low in the lowest part of your belly. Pull that energy up underneath the ribs last time. Here we go. Here we go. Keep it rooted. Lift arms down in front of the chest, and then again contracting back. We're going to stay on the shoulder blades when we rolled back.

[inaudible] draw both legs in, hands on your shins. Let's take ourselves through our double leg stretch for a little added challenge. For some of you tonight, you can touch your mat with your feet in case you can slide carefully as long as you don't lose your back connection on your mat so we could pay me. We want Mark one through the legs would skim as you reach your arms back so your chest doesn't fall. Circle the arms out low abs. Bring those ties in. Okay, four more in here. We'll take it just a little slower so you feel the connection. Exhale, low belly draws those size up. I know the mats are a little sticky.

You're maybe not getting a full fluid stretch of your legs. Let me take a look on one of those. Inhale. That's it. Chest is up. Exhale around. All right. Single leg stretch. Extend your left leg forward. Hands on the right shin. Now I want everybody to pull their body up, pull their body up a little higher off the mat and make sure that right leg tonight is in a very nice tabletop position. All right, so you've got your knee just above your hip. Let's take our leg on the exhale.

Changing sides. Yeah, and [inaudible]. Just really focus your control on each and every motion. [inaudible] this is a great temple. Let's keep it going. Hands behind the head. Just look out towards your legs. Open those eyes. Look out [inaudible] okay into Chris cross. 10 repetitions.

One and two is that combination of a chest lift with twist. Ah, ah, seven, eight, nine and 10. Everyone faced your thighs. Inhale and exhale. Lower your head and chest. Just keep those knees in tabletop position, extending your legs to the ceiling. We're going to our rollover. Inhale. Exhale the hips go up.

Legs reach overhead tonight. Let's just flex our feet here. Open to your hip with. Take a breath in. Roll slowly down the spine, feeling the connection in the back of the arms to your mat. We're working on lowering the legs now, a little below 90 sweep the men together. Inhale legs at hip level. Exhale and overhead flex. Inhale, let your legs open to your shoulder with their hip width. And exhale, begin to roll yourself down. Looking straight up to the ceiling.

Your legs can go below 90 maybe 60 degrees. Inhale 90 exhale, hips up overhead. Just stay right there. Flex your ankles. Let your legs open to your hip with inhale harder. Flex a little bit guys through your through your heels and begin your roll down.

Keep flexing those heels you want. Stretch in the back of the leg and when you come down to the mat, circle your legs again around. We're going to open hip width. Bring them to 90 inhale, we're reversing it. Exhale and up and over. Pull the legs together with Flexsteel's and slowly articulate down [inaudible]. You're trying to read your pelvis to the wall over there that's in front of you.

Open. Inhale and exhale. Up and over. Flex the feet. Pull them in and exhale, hips reaching across the other side of the rooms. You long gate that roll down. One more time. Inhale. Exhale, flex the feet. Boldman. We're going to move next into the single leg circle, so as you're rolling yourself down, mentally get ready.

I want you to just let keep the legs to the ceiling for a moment and feel how anchored your pelvis is and you've simply let the left side go back down. All right. Right leg goes across your midline. Inhale, exhale, circle round and center. Cross around in center. Your other leg is still quite active on your mat. That's our five other direction. Open [inaudible] so you're still thinking about the bottom leg. Anchored the back of that thigh. Anchor to your mat.

Just one more here tonight. Just do a quick switch. Okay. Other side, cross around and lift. Cross around and lift. Anchor that bottom thigh against the mat. The hamstrings underneath here should be active. All right, reverse open [inaudible].

Tighten that internal seatbelt within your abs. [inaudible] four last one, five simply lower the leg. Okay, transition for ball. Just bring your body up. Start pulling your heels in, grab a hold of those shins. Cross your hand one over the other, round into your spine, round into your body. Breathe in as you roll back. Exhale coming up balance just for a second. Inhale, roll back, roll back, putting on the brakes in the abdominals. Then three more.

Pulling those heels in against the lower back of the legs. And last one. Inhale. [inaudible]. At least your feet down for a second. Move your hips back. Let's just do a nice, easy spine stretch forward here.

Sit at a very tall up on your hips. Flex your feet hard. Flex without hyperextending, which would be to pop the, you know the heels up. So heels are still anchored. Lift your lumbar a little more guys. Okay, three repetitions. We'll take it with extension. So we starting here. Exhale and find your flection first. Now that's like that.

Xylophone plays through your spine. Start at the base of your spine, through your lumbar, through your mid back, up through your cervical spine, and extend your arms long. Flex those heels. Inhale. Now grow a little taller from your hips up through your fingers. Exhale and just simply ran forward. Pull your shoulders down and roll back up to sitting tall. Inhale and again. It's okay to squeeze those glutes a little bit.

Feel your occur full breath for that articulation. Lift that chest. Give some space in your waistline, their ribs away from hips and heel, getting longer. Exhale no contract and pull yourself back. Rolling up to sitting. Tall, heavy shoulders, light, head. Inhale, and last one here. Exhale. I'm going to talk. I'm going to watch you. They're full of breath. I really want to see from the lower back, mid back, upper back. Everybody stay right there. Harder.

Flex to the heels. Engage the lumbar spine without throwing those ribs forward by lifting up. There it is. That's PLC arms just six times on the exhale. The pulse is about pulling your shoulder blades down, keeping your chest up. Five and six. That's plenty. Let's round our spine. Take your body all the way forward, guys.

Give a little hamstring stretch onto your legs. Now let's roll ourselves up. Bend your knees, bring your feet in. We're going into open like rocker. Extend your legs now out to your diagonal. No wider than your mat. Just holding here. Arms long feet, relatively relaxed.

You don't have to over point. All right. Inhale. As we tilt the pelvis, pull those abdominals back. Exhale as you come back up, put on the brakes with the low abdominals. Lift the crown of the head a little more lightly up. Inhale, roll back. I'm not sure if that worked. My own cue. Exhale. Okay. I've got a nice light head. Inhale to roll back.

Exhale, control the roll up. Just very difficult. Three more times. Inhale, contract. Exhale, control two more and round. [inaudible] this last one. Lighten up your own hands as you roll back and bring your legs in. Now I want you just to roll yourself back. Keep a hold of your legs actually, and just slide your hands down. Back of your legs or along the side. Stop at your shoulder blades. Bring your right leg towards you.

Let's go with our little scissors. So we have our pull pull. Ah, imagine maybe being on a balance beam or something slightly elevated off the floor that's narrow perhaps to really control your motion. Keep it going. Nice work you guys. The leg that goes down to the mat, contract your hamstrings, hamstrings. Nice Julia hamstrings. There we go. Nice. Lindsey.

Yes, it's for hip extension, so the hamstrings work for three solid. You guys two last one. Now let's bring both legs up to the ceiling. Hands behind your head. Of course, the straight leg, lower lift, objective head stays where it is upper body right where it is. Sternum sinks in a little bit. Let's take your legs. You can either go to 45 degrees or lower without lifting your spine off of the mat. What gets you up is the low abs and a lot of other muscles.

Inhale as you lower, get long with the leg. Paint that other wall. Exhale. Do more tonight. Inhale and exhale. Let's take our last one. Inhale, exhale, and simply lower your head and lower your arms against your sides. We're going into corkscrew with our rollover, so breathing in here.

Pick up your hips and ho where we go this evening. Let's just do four repetitions. That'll take us right left, right left. We're coming down the right side of the spine. Last week we worked a little bigger tic talk in this, so review that. If you want to reach your legs a little farther, right?

Little farther left up and over. We come to center down the left. Take a little journey, see if we can go a little farther to that left side. Little farther to the right side, up and over. Let's take a look. Keep going. You must keep your shoulders square if you're doing a little bit well for whatever, but especially if you're taking that bigger action. Good work around Ashley. Again, left side coming down.

Exhale all the way up and around everybody. Just stay right there for a second. Just stay right there. Put your hands underneath the back, your small of your back. Now if we press your hips up and your legs up regularly when we go to jackknife, you don't have your hands helping you, but for right now, I want you guys to get your hands, help your lower back. Can you get your hips very high? Use your hamstrings, use your glutes, push your arms a little bit into your mat, and then fold again. Let's see if you can touch your toes overhead. Inhale and exhale, and press.

Lift your hips two more times. We're building strength for this. Traditionally. Again, the arms are not here, but use this tonight. Use this. Lift your hips. One more time. Touch the toes. Exhale, lift, bend your knees. As we roll down, we're going to come up for saw, so I think we're going to need to stagger one forward, one back, arms out to the sides. Inhale, rotate to your right hip. Exhale, reach toward that right foot and everybody stay there. We're gonna take just four repetitions. Remember pulled back on the opposite hip right now are really heavy on your left hip right now. Inhale. As you roll up, twist, rotate to the left.

Exhale and reach. Stay right there. Put more weight on the back of the right hip. Roll up. Inhale, twist once again, slowly to this right side, putting weight on the back of that left hip roll up, twist. Exhale, other side, back of the right hip. Inhale, roll all the way up and I want you to lower your arms and legs. Bring your legs together and sweep around. We're going to go into ours. One hands right in front of your shoulders. Feel your legs squeeze together. Support your lumbar spine by pulling your abdominals up and thinking of your hand slightly pulling back on the map towards your hips as you lengthen through the top of the head, pressing the chest into the mat to activate the upper back.

And we begin going into our Swan. So as you're inhaling through that first upper back extension, exhale as you reach through, you do not have to go to straight arms on the first one. If you feel as though you need a little bit of a, you know, get ready for it, that's fine. If you're going all the way up, remember, lift the chest. If I had your ponytail, I'll do it to summer cause she's right here. I would kind of kindly pull it back to get her to get a little more lift going.

Vertical, there's a vertical line, there's a horizontal line. We're going to go up. We want to bring me up or back back. There she goes. All right, and as you're coming down, get long this way towards each other and all the way through. Okay, and again, length into the sternum. Round, long, long, long through the tip top of the head.

So we've got a vertical line of energy that takes us up. We've got horizontal energy that takes us front and back. Bring your upper back back. All right, inhale here we go. To get long going forward and exhale and come down. Couple more times. I'll keep flowing through this.

I want you to start thinking about your hamstrings a little bit more. You're going to need them in awhile and hail. Here we go. Coming down, open your chest. Really want to feel your back. And again, inhale, reaching through the crown of the head. If you can keep those legs pulled together. Here we go, everybody. We're gonna do just a little rocking prep tonight, not the full dive.

So look forward. Look out at each other or above each other. Start to think of hamstrings your go. What's going to help press you up and rock you forward. Reach your hands just in front of your chest. Pull them under you quickly. Let's release quickly. Pull them in three more.

When you're lifting your hips, stretch the knees straight. One more knee should be straight. There we go. Everybody come down. Nice. Lindsey can come on back. You can take yourself back to a rest pose. Everybody [inaudible] as well as a little cat back. Merge through that little round spine. And then I want us to come around and sit facing each other. Grin going into a little neck pull.

Hands behind your head. Yeah, feel your waist long and tall. Squeeze your legs in together. Let's take a breath. Just stay there as you exhale and engage those abdominals even deeply more deeply in start starting the hinge. Nice. Brittany. So handing back to everybody. Stay in your hand for me. Don't go anywhere.

[inaudible] you use those shoulder blades down a little bit more now can you flex your spine? See, curve your lumbar and take yourself slowly back. Control this. As soon as you touch your shoulder blades in head, come right back up. Inhale. That's it. Summer. Exhale, and go over now. Hold right there. Squeeze your abs. Really squeeze, squeeze, squeeze, squeeze, roll. All the way up. Exhale. Just sit right there. Okay, one more slow one. So show your hand or feel your hinge and your weight shifted to the back of the T. the sitz bones. Absolutely. Your ribs should be in. You've got a nice Erika long sternum. Shoulders down.

Now go to flection with this same precision. Nice Reed. Okay, don't get too comfortable. I'm going to say, inhale, chest lift. That's it. Read, exhale, and go over. Now inhale all the way up to sitting tall. Keep your hinge going. I'm going to pick up the pace. Exhale. Inhale, forward, chest lift. Exhale all the way over. Feel your inhale, bring you up, take you into your hand. Exhale. [inaudible] right on up.

One more time. All the way back. Nice. Any exhale, contract, roll it up. Inhale, everybody. Stay down on your exhale. Stay there. This is not a passive moment. Keep breathing. Your abs should be in and up. Keep current in and up. There's an in and up and an in and up. In and up. Everybody roll yourself to sitting tall. Reach your arms forward.

We're going to go back for a little shoulder bridge. Here we go. So once you get your body down, yes, you'll probably have to adjust on your mats just a little bit. Bend the knees, slide the heels towards your sits bones, and you may take it in a placement here in adjustment that your fingertips are pretty well close to your heels, which may mean you have to bring your heels closer. Okay. Open the chest. You've got about two inches of space between your knees. Feel the upper back of your arms and how they connect to the upper back muscles. The press into the mat. Take an inhale going through the pelvic curl rolling up. Some of us are going to get that five stretch up along the way.

Now let's go right to it tonight. Shift way to the right leg. Please extend your left leg up to the ceiling. Wants you to flex that heel. Now stay there for a second. Press more firmly into the standing leg. Five repetitions. Inhale, lower. Exhale. Inhale lower.

There's a consistent press into the standing leg. Last one whole hold. Lift your pelvis higher. Now bring your ribs in together. Bend your knees. Step that foot down. All right. I told you to turn off your cell phones. I won't get mad at your other leg up.

Flex said he'll take a second step firmly on the standing leg. Here we go. Heel down. Exhale en up. We do not want to drop that pelvis. Guys, keep your hips up, up when your leg goes down. Sync up with your pelvis. End there. Last one down. Lift. Hold it. Bend the knee. Place that foot down.

Press your hips up. Now I want you to just take a thought here, lower the right hip to the mat, but try to keep your left hip up. You're going to tilt that one side down. Just bring the hip down, but still think they left hip up. Activate the left, right glutes and press yourself up to center. Left sides, you tilt. Inhale, exhale, press for more, right hip and up. The other side is going to drop, but act as if it shouldn't. You know what I mean by that, right hip.

Should I wake, woken up those obliques a little bit, right? If you'll then and down and then everybody roll your spine down. Okay, let's bring our knees to our, just for a quick little hug. Extend your arms and legs. I want us to do a roll up before we come to spine. Twist. Inhale, arms and head. Exhale.

Okay. Now because we're nice and close to each other, everybody start with your arms folded into genie position. Nice and tall. Up on your sits bones. Press your shoulders down and pull them back slightly onto your back. Alright, let's rotate to our, we're right on an inhale as you exhale. Can you, I think we'll be fine. Extend your arms out on your diagonal. Palms face up. I want you to bring your arms up above your head, toward the ears. Nice. Katherine, lift the waist. Lift the waist.

Yes. Turn to face your center. Refold the elbows by sitting tall to your left. Inhale. So as you're doing these spinal rotations in sitting, continue to think of even a Wade and feel even weight on your seat and come back to center. That should be a lice lap connection here into your back. Inhale, rotate and exhale. Extend. Inhale, arms go up. Lift your body tall. Return with your back. Nice and centered. Inhale, twist. Look out taking the space. Exhale, flow that through. Palms face up. Lift your spine.

Exhale, come to center. Let's take four more twist, okay. And palms up to lift the arms. Return to center and whist. Nice and fluid. Stretch. Flip those palms. Pull the air up. Return to center last time. Inhale, twist, [inaudible] and lift center looking good. You guys through the ribs. I'm mainly steering at the ribs that we don't pop those out.

A lot of rib cage stability on these arm movements. Come back to center and round yourself forward for just a few breaths. Stretch that spine, see if he can get the head down between those ankles or knees. [inaudible] one more. Nice deep breath. All right, we're going to go back around onto our tummy. Single leg kick.

Moving right into double leg kick. So let's begin this series with our elbows right underneath our shoulders. Palms face up, belly pulled up. That same position we were in Swan, so the upper back is pulling back top of the head. Going forward. Engage your legs a little so your legs float. The thigh should be floating.

Let's do a look. Kind of a quicker tempo with these tonight and sure, sure we should inhale. Exhale. There we go. Continue to lift, engaging the back, engaging them back. It's pulling those hamstrings. Really give them that squeeze. Look out. I know you're close to each other. You can make cross eyes. It's fine. And eight, seven, lift belly and four, three, two and one legs down. Lift yourself slightly.

Put your right facial sheet down on the mat, keeping the legs lifted right now. Place your hands into the smaller the back or higher. Then lower your legs, lower your elbows under a gauge, the abdominals up toward the spine. Let's take an inhale. Hamstrings, contract, three squeezes. We've got our one, two, three inner Lacey hand slightly lift the upper back. I want you to keep the base of your ribs down tonight. Keep your legs extended up off of the mat.

[inaudible] lift your arms a little higher. Everybody gage in the back of the shoulders. Turn the other cheek and exhale, repeat. We have three, two, one. Inhale as a lift. So there's equal effort in the back, the hamstrings, and the back of the shoulders. Reach your arms. There we go. Turn the other cheek, and again, one, press your pubic bone forward.

Inhale and stretch. Turn other side. Exhale. One, two, three. Inhale and feel all the back of the body. Feel once again your side. Exhale, and one, two, three. Inhale, lift the other side. [inaudible] sail. One, two, three. Inhale, and lived in hold. It's close in here. Proximity, so I want to transition us to swimming.

Let go. Bend your elbows and slice forward. All right, we can do it. Everybody take your body down for just a second. Head and chest. The lower your legs. Re-engage the abdominals. Slide the shoulders back down cause I think they crept up. Let's breathe. Exhale, engage everything up. Arms, legs, head and chest. And here we go. First swim.

[inaudible] keep going. Last week what we noticed is we had to add duct. We needed to add duct meaning bring your legs closer together. Eight chin down, a little read, four, three, two, one whole and everybody lower for a second. Okay. Continue to breathe and stay mentally engaged while I talk about something.

Not that that was bad cause it wasn't, it was perfect in all ways. Let's just make it a little different with this rhythm. Okay, so with arm and leg, arm and leg, arm and leg. Arm and leg. So instead of just rapid, no rhythm, rhythm, rhythm, rhythm, it just makes sense. Okay, I'll snap. I'm good at snapping. Let's lift our arms and legs. Okay, let's try this. Also, Palm is facing in together.

Just see if it might feel different in your shoulders. So here we go. Sure. Arm. Arm, arm, arm, arm, arm. That's the rhythm. One. One, one, little slower, Yvonne. Two, four, three. That's better. Two and one. And release. Just something to think about. Pull your hands back by your shoulders.

Merge yourself back into your cat back position. Drop that head. Pull that low belly up, and everybody tuck your toes. Press yourself up into your up stretch. Reach your hips very high. Try to bring those feet down. I want you to reach your chest towards your shins at the same time you're trying to engage those ribs inward. Okay. Breathe into it.

If you need to bend your knees right now, please do it. You don't have to force those new straight. What we're looking for is more the flat back extended back. I think you need to soften those knees. A titch there. Alright, and key. That's it. And keep breathing right. So this middle back. Nice honey. Yeah, that's it.

Sits bones. Very high, right? Breathe in. Now guys, come back through a bent knee position. Bring your knees down to the mat and just readjust your hands underneath your shoulders. Okay, let's go into a little front support from here. Take a breath. One leg back by tucking your toes. The second leg back by tucking the toes and just standing here, pulling the body forward. Let's press through the balls of the feet. Pull yourself over your wrist. This is a lot of wrist.

Now push out within the lapse and stretch your calves. Think of that. Maybe calf stretch. Pull forward. Let's exhale. Push back. Ah, do more with both feet on the floor. Last one with both feet on the floor.

Now neutralize where your feet are, if that makes sense. Kind of find a center. Lift your right leg at few inches. Stretch the hip, stretch the knee three times with this side. Inhale, pull forward. Exhale back. Pull forward. Pull forward. Find center over the ball of that foot. Put that foot down. Lift the other one up.

Inner thigh should be pretty close together. Here we go. Pull forward. Inhale [inaudible]. If you're feeling your low back, you need to add more abdominal support. Putting that foot down. Soften the knees down. And once again, let's come off the wrists all the way. Slide your hands a little closer to your knees. Come through a cat back. [inaudible] [inaudible] Oh, turn to face me on your right side going in for a sideline that's going into never, never land a minute ago. All right, so on our elbow tonight, a little different. We know this elbow position and we know this position. We're going to do something in between.

So if you're leaning on just the tip of the elbow, it's in line with this hip. The heel of the hand is supporting your head, but lightly, okay? This of course is very lifted and you can even reach in with that hand and feel that nice long slab of muscle. That's your lat right, covers the ribs, the side of the ribs. Now if you want to take the other hand behind your head, okay, and light to reach that elbow up.

Okay. Stay with it. Stay there. So what I'm seeing, it's not bad at all. This shoulder. Some of you can't see me very well, but your this shoulder a little too close to your cheek. Some of you, so pull that away from, yeah, Julia, you got it. That's the negative space. Sometimes I work with that thought and there's negative space here. Okay. I'm just going to sneak you down. Pull your lat. Lat.

Yup. They're nice. I can see it somewhere. Okay, now take that. We'll talk leg, hip height. We're about to come forward and back. So flex the foot. I want you to inhale where we are. Let's do a double kick on the exhale at [inaudible]. So keep your rhythm going. I'm going to take a look.

This elbow should be vertical [inaudible]. It's moving from your hip joint, from the hip joint. That's right. Look straight out. Good anti lift. That bottom waist and the breath could probably be done the other way. I know I've done it that other way before. Let's take one more front and back. Everybody stay there. Okay.

I want you to take that top hand and place it down lightly. Just your fingertips. Okay, so Ron does Zam take that leg and lift from the back up and forward and then just bring it to the other leg. Same thing. Reach it back. It's slightly internally rotated. Now it's from the side of the hip. That's your strength up and forward and slightly to the other leg. Two more.

Some of us have tighter hip joints than other people. Some have looser joints. We're all working on strength. So if you see someone's leg going more than yours, don't worry. They might have a looser hip joint. Okay? Four more to the front. So we come forward. It's your muscles.

We're trying to loosen those joints though. Some of us have a tighter structure and coming forward. Lift. Keep this negative space very clear. Two more times coming forward. Hip strength to come up and back in. One more time.

Swinging forward. Lift and going back. Okay. Bring your legs together. Nicely done guys. We're going to come down off of this elbow. So come all the way down. And the reason being, I want you to take this waste and press it the side of your ribs, the side of your chest and your waist, and press it into the mat. All right, so you create a little more side bend on this side. Let's bring her leg slightly forward in case if you look down, you can see your toes choices here. You can have your hand on the mat.

Some of you, you're not going to want that, Mike. Don't think that that's easy by the way. Or you can take your hand on top of your head. If you're here. Be mindful of these rocks that happen on the front back. If your hand is here, is that kickstand position. Help you open up that shoulder for support. I'm going to go here actually, so I'm going to take the leg into turn out and we lift up, flex a heel, pull down and lift up.

Flex the heel down so our air has been a little solid as of late, right? With all the humidity. Ah, do that. Action here is thick here. Pull your leg through it. Push your leg down through it. Pull up so you're creating a little mental resistance in your motion. That makes sense.

And lift lower and lift lower. We want to keep those hips relatively still down. Last one, lift and lower. Lift the legs and bring them in line with you. Lower your head down on your arm, keeping your legs lifted. Guys, take a breath. We're going to go a little bit higher with the legs. Little lower, but not all the way down. Exhale, little lower, but not all the way down and keep going. So if you have a little space under your waist now that's good.

If you don't have it, put one in. A lot of you know that right now we want to look waste little space, keep going, need to check a few things. So it's hard to kind of determine if your legs are in line with you. Keep going. Often they'll drift behind. So I see for Reed go a little more like that.

It's going to be your leftover leaks in the front. Yeah, without the hips falling back. Yep. That's where that front hand can come in handy to help your legs stay a little more forward of your hips. Okay. I know I'm losing count. One more time. Everybody lift and hold. Put a little space under your waist, Ashley. Just a little one. Yeah, just little. Okay guys, take that other arm and just floated up to the ceiling and floated overhead. Pull that right shoulder blade or left shoulder blade down on my side as the right side. You should still have your little space.

This is a nice challenge for balance here. Rib cage from some of us need to draw those muscles in. [inaudible]. Okay, bring that legs down. Bring the arm down. Okay. We're ready to come up onto this hand, so is ring yourself up going into a little more twist.

Yep. We might want to wipe that hand off if you're feeling sweaty, stabilize those shoulder blades is breathe here. We're going to take that outside arm up. Press into the legs and I want you all just to take your arm overhead for a second. Okay? It's your bottom waist, your right waist. I want you to lift that waist up. Lift that waist. Now turn toward your mat. You know you're up. Stretches more of a flat back.

So if you can engage your back and reach your hips up toward the ceiling, take that the hand and reach to the feet. Reach to your feet, reach, reach, reach, reach. Okay, that's a lot of arm work I realized coming out of it. Retrace your steps. Retrace your steps, and exhale, come all the way down. Sweep that arm through. We're going to go to more of those nice and slow. Take yourself over into your side support. Now it's your underneath way, so we only want to see it activate.

First up there, twist toward the mat. Reach your hips up as you're also reaching your hand. I'm watching you towards your feet. Beautiful you guys. Okay. Roll slowly. Come out of it, controlling every emotion and bring your knees together. Bend your hips down in one more time. You got it, and the hip up. Turn. Use the obliques.

They're helping us twist hips. Go up those back extensors. Reach for those ankles. Inhale, let's start coming down. You're going to love this. I think some of you, if your wrist is tired, please hold on. It'll come down. I want you to know to take your torso and rotate up, not your hips. If you can help adjust the torso and come back to facing front two more without coming down. I know it's a lot. Take your torso and twist. Just little.

You could open that arm if that feels nice. Open the chest and come back to facing front. Last one. Use the strength in the inner thighs for balance. Open. Nice work. You guys center. Okay, we deserve to come off of that arm. Let's swivel ourselves around. Yeah. Oh, no wonder I haven't been doing something. It's hard. I just get forgetful.

All right, so many options here, so on, lightly on the fingertips, on your head. You're on the tip of that elbow. This first juncture, your legs pretty well in line with your hips or just slightly forward. You've got your negative space here. You've got your negative test space here. Hand is on the head and relatively high elbow to the ceiling. Okay. You just take a quick look. Little, a little sternum for Catherine.

Yup. Crown of heads this way. Everybody, you wouldn't believe what just happened with all of you when I did that. If you all would just Whoa, I'm supposed to get long. Stay there. Lengthen. Lift your leg. Stay committed to that length. Exhale coming forward and feel some rhythm. Kick, kick and stretch and stretch. We can kick with control. We should kick with control. Kick with control. Good.

Keep your top elbow like it's an a knothole stuck right there. It's not going to waiver. And three back and two and back. Last one. Nice you guys and hold. Did I count wrong? Probably. And down Rhonda. Zam so taking that leg back, lift forward and pass.

Reaching back, rotate, lift and Bree then yes. Beautiful leg extensions guys. And usually one hip has more ease, right? We know that about ourselves. Forward. That's the beauty about palazzos. We're looking for balance left and right side top and bottom. Strength above, strength below.

One more time and very nice. Okay. Lay that arm down and let's come all the way down. Excuse me. We're here. Yes, directs your waist onto the mat leg slightly forward. Let's use our kickstand. Turn your leg out. We live lift and lower so your top shoulder stays open. [inaudible] pull your leg up, press your leg down.

The air is solid or like you're doing it through water. Pool the other leg on the mat. Nice and solid and down on it. Press it to the mat. Lift [inaudible] two more. Read. Excellent. All right, now likes together and legs lift. Head goes down. Here's where you can put that little lift in the bottom. Waistline. Kickstand hand, and we have our exhales to lift the legs and lower and in. This might feel like a basic or an easy one. Sometimes that's nice.

During [inaudible] some of the harder extra one exercises. Yes, so ribs are in, you've got it. The shoulder, a little more open. They're summer and there the steady ribs in lift. Nice. Negative space and up plus take two more. I think it was about that many on the other side. Good and last one and down. Okay. Lift and balance with that arm overhead. Thank you. Yvonne. Squeeze your legs together.

Lengthen again, the crown of the head toward this wall here. [inaudible] collect those rib cages in. All right, now we can lower the legs, reach the arm down and get ready for the twist. So bring your [inaudible] self up onto the heel of that hand. Palm of that hand, legs are stacked in front leg or slightly. Yeah, there we go. Read. Okay. Armed down, this lad already slid down into the ribs. Yes. It's making so much sense. Coming over. Okay, so here we are.

We're starting relatively level, right with the up down. That's where we start from. We change it by lifting that inside edge. Start turning your torso down. Look, follow that hand and reach towards your feet with your hips. High reach, reach, reach, reach, reach. Engage those back extensors. Now we have to come out of it slowly. Rewind, reach your arm overhead. Bend your knees, set your hip down.

You're still staying engaged in your lats there. Breathe and exhale and lift. All right, so showing the waist lift first up. That's right. Then your twist. I'm taking a look. You find your back right there. Lindsay, reach your chest towards your shins.

Keep going. Yes. Keep going. Keep going. Keep going. Keep going. That's a push with that left arm. That's it girl. Okay. And slowly unwind and then bending those knees. Bring that hip down. Let's go one more and exhale. Reach yourself up. Did that make sense? Yep. And hiphop to West.

Reshore those feet. Really try to find a flat back. Feel a flat back. There you go, Lindsey. Even more flat back. Flat back. Push with that arm. That's right. All right, and rewind. Coming out of it. All right, so if you need to come down, please do. We're going to twist the opposite way. Squeeze your inner thighs together. It's your sternum, it's opening toward the chest. Feel free to gesture that arm a little bit more if you'd like.

That sense of being open and come back to facing front. Inhale and exhale and twist and being careful not to twist too much in the supporting shoulders. Relatively stable there. Okay. It's your spine and a sternum. Really thinking is my upper ribs and my sternum. Open and find your center and then come all the way down. Okay, lovely. Face each other. Give your knees a little hug.

Put your head right between your knees. Ah, in rural yourself, back on the way up. Bring your knees into a tabletop position. Yep, it is Casey, ours back toward the ears. You know where you're going. So with our teaser tonight, I would like us all to experience a little more freedom and getting up, uh, on the reformer. As many of you know, you're holding straps in your hands at this point. Sometimes you do it with knees bent.

Sometimes the legs are extended all the way out and advanced a fashion. Pretend you're holding some straps, you know, or loops or something. We're going to take her arms out through a T position. I know you're close to each other, so someone will probably have to go above or below. All right, bring your chest up. Start reaching your legs forward. And as you're rounding through your spine, pull yourself up.

I want your palms face up. Now you can lift that sternum a little bit, look straight at your feet. However. Now if we roll right down, keep your legs where they are and reopen those arms. It's articulation. You can keep your leg straight or if you want to bring it back in, that's absolutely fine. Bring your arms back by your ears. Here we go again. The arms go out. Start reaching your legs out, chest up. Just two there and then go ahead and reach out. Yeah, please, Catherine. Yes. Woo.

That is some control in your, one more time. Control and greed. Sure. Stay right there. I would just say Catherine, look straight ahead there. There you go. Stay with it guys. Take a breath now. As you exhale, bend your knees in. Hug your knees again. Hug your knees please.

Those feet down. Try to get your, you can separate your feet a little bit. Get your head between your knees. If you can [inaudible] just take a nice deep breath there. Oh, [inaudible] let's come up for a few pushups. So unwind yourself. I'm going to face this way now. Roll all the way up. So exciting for the pushups. Take your arms up to your ears. Take a breath, squeeze the legs in, not quite done around and over.

You thought it was going to mellow you out. Walk yourself out. Three to four steps. Okay. Reid, would you like to do a pushup and in clap in between? Do you know you know how to, anyone else want to do them? I'm going to play with it. So if I go down and push, can I clap and I don't know. I just tried one. Here we go. If you don't want to. Yep. One more time.

How do we know unless we try, right? Fight your hips. Walk yourself back. Drug the head down. Leave it down as roll ourself up. Arms from the side all the way to the ceiling sites. Inhale and rounding over. One more time. Claps. Optional walking out.

Pushups are actually really optional as well. You can just hold your plank and inhale. Exhale. Inhale. Cool. Excellent. Last one. Nice. Sandy, Ben, and press. Lift your hips up. Lift your hips up. Hold that position for just a second. Yeah. Walk your hands back to your feet. You guys tonight, before you roll up, bend your knees.

So you really go through that round spine again. Let's roll ourself up all the way to standing. Once you get all the way up, just hold on for just a second. Rise up to your tippy toes. Just rise up. See where you are in your legs, and lower your heels down and rise onto the tippy toes and lower your heels down. And two more times rise up and lower. And just take your last one rising up.

Okay. Beautiful class tonight and lower your heels. Nicely done. Thanks you guys.