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0:00hi everyone today we have a 45 minute
0:03pilates small ball routine
0:05so we're going to get started on the mat
0:08with our legs wider than our hips
0:10holding onto a ball between your hands
0:12keep your chest open
0:13lower down into a squat and then come
0:16back up to a stand
0:17you can give that ball a little squeeze
0:19to create a little bit of extra tension
0:21as you lower and lift keeping your chest
0:24nice and open
0:26think about equal weight between both of
0:28your legs
0:29as you lower down and up we have
0:32eight more here seven
0:38six five
0:42feeling that connection between your
0:43shoulder blades as you squeeze onto that
0:46ball
0:46two more two last one now lower it
0:50halfway down little pulses here
0:52pressing through your hands as you
0:55squeeze onto that ball
0:57using your glutes to help lift you on up
0:59for eight
1:00seven six five
1:03four three two and one come all the way
1:07up
1:08walk on over to the side of your mat
1:10finding that pilates v
1:13through your feet so heels together toes
1:15are about three inches apart
1:17reach the ball overhead step out to the
1:20side into your plie squat lowering down
1:22and then come back
1:23up into that pilates first so we're
1:26going to repeat that
1:27lowering down and back up so you're
1:29stepping out
1:31and reaching the ball back up overhead
1:35shifting your weight here and lift
1:38eight more seven
1:43six five
1:47four more engage those glutes to help
1:48you come back up three
1:51press two
1:54last one and come all the way back in
1:57hold the ball into your chest keep that
1:59pilates v
2:01bend your knees little pulses here
2:05so with this movement you're bending
2:08and extending through your knees keeping
2:12that chest nice and open
2:14engaging through your hips and your
2:15glutes you can squeeze onto the ball if
2:17you'd like
2:18eight seven six
2:22five four three
2:25two and one come all the way up let's
2:28walk on over to the other side of your
2:30mat
2:31heels together again finding that
2:33pilates v
2:35reaching the ball overhead step it out
2:37lower down
2:38and lift all the way back up lower
2:41and lift keeping that chest nice and
2:44open
2:46and press so you're bending through both
2:49of your knees
2:50down and up five more
2:55four three
2:59two on this last one stay in your
3:03pilates v
3:04ball into your chest little demi please
3:06here
3:07little presses you can hinge forward
3:09slightly from your hips
3:11if that helps you to engage your thighs
3:13otherwise try to keep that chest open
3:16eight seven six
3:19five four three
3:22two and one come up to stand walk
3:25towards the center of the mat
3:27take your legs out wider than your hips
3:29with a little bit of that external
3:31rotation
3:32bend your knees reach the ball to your
3:34knee and now rotate
3:36like you're throwing it over your
3:38shoulder extend
3:40through your leg same side down
3:44and up so you get that nice rotation
3:46through your spine
3:49as you reach over your shoulder here
3:52think about equal weight through your
3:54legs
3:56as you bend and lower into that squat
4:00down and up
4:03and lift five more here
4:07four three
4:12two one more
4:16same thing now but on the other side so
4:17reaching down
4:19and across bending both your knees
4:25as you reach over that shoulder here
4:29this is eight seven
4:34six five
4:39four three
4:43two last one
4:48release back down so taking the ball
4:50placing it out to the side
4:53i like to use my weights as a little
4:54holder for it step towards the back edge
4:57of your mat
4:58legs underneath your hips here nice big
5:01inhale reaching your arms up and
5:03overhead
5:05exhale to release roll it down one
5:08vertebrae at a time or you can walk your
5:10hands
5:11down your thighs into more of a neutral
5:13spinal position
5:15so once your hands touch the mat whether
5:18you need to bend your knees a lot
5:20or you can lengthen them lift your hips
5:24so you get that nice stretch through the
5:25back of your legs
5:27walk your hands out to downward dog now
5:29[Music]
5:32letting your heels just press into the
5:34mat
5:36use your breath to help you
5:39as you keep your hips nice and lifted up
5:41to the sky
5:47keep drawing belly button into spine
5:59three more deep breaths
6:11lower down onto your knees now so you're
6:13on all fours
6:14shoulders over your wrists hips over
6:17your knees
6:18and press away from the mat so you can
6:21relax your toes here
6:23extend your opposite arm and leg into
6:25bird dog
6:26and then lower back down and switch for
6:28the other side
6:30reach and extend and lower so with this
6:33movement
6:34you want to keep your hips nice and
6:36stable
6:38you're focusing on the connection
6:40through your core
6:42so that way your trunk is nice and
6:43stable here
6:46and press
6:52[Music]
6:54and reach
7:02two more lengthening nice and long
7:06one more here and lower down tuck your
7:10toes under
7:11lift your hips back up into that
7:12downward dog so releasing your heels
7:15into the mat to get that nice stretch
7:18you can start to pedal it out by bending
7:20through one knee
7:22and then the other
7:30two more
7:34and then slowly lower your heels back
7:37down again
7:38keeping that chest nice open
7:42walk your feet into your hands and then
7:45walk your feet out to the sides of your
7:47mat
7:48turning out from your hips slightly bend
7:50through your knees
7:52and then take your hands into prayer
7:53lift your chest up so now you're in the
7:55squat position here
7:57lower down and up keeping the chest
8:00open you're working through your hips
8:03you're working through your glutes
8:05as you lower and lift eight more eight
8:09seven six
8:12five four more
8:16three two
8:19and one reach your arms all the way up
8:22and circle them up and around
8:24so let's grab our ball again we're going
8:28to stand standing
8:29facing the side take one leg forward
8:33one leg back so we're going into a lunge
8:35next keeping that back heel lifted
8:38ball comes right in towards your chest
8:40lower down
8:41and up again working on our posture
8:44muscles
8:44by keeping the chest open giving that
8:47ball a little squeeze
8:49be careful that you're not rounding the
8:51shoulders forward
8:53again keep that chest nice and open
8:56eight more here seven
9:00six five
9:05four three more here
9:09two last one now straighten out your
9:12back leg
9:13shift your weight forward so hips are
9:14level reach the ball
9:16overhead bring your back knee in
9:19and then extend so you have little
9:22scooter presses here
9:23as you bring the ball in and back
9:30using your breath to help you six
9:34five four
9:38three try to sit low two
9:41now we're going to pick up the pace a
9:43little bit more taking it in and out
9:47you can also keep at the same pace as
9:49before for five
9:52four three two
9:55and one bring your feet back in together
9:58reach up and overhead and then you can
10:01circle your arms down
10:03same thing now but on the other side
10:06stepping your opposite leg back
10:08heels lifted for your lunge lowering
10:10down bending through both knees
10:12and come back up squeezing onto that
10:15ball
10:16as you lower and then release as you
10:19lift on up
10:22keeping your knee right over your ankle
10:25here
10:27taking it down and back up you have
10:31five more four
10:36three
10:40two and one
10:43straighten out the back leg shift your
10:46weight forward
10:47hips are level ball reaches overhead
10:50bring that back knee in and out so
10:53going into that scooter press
10:57get in and out
11:02keep thinking belly button to spine
11:08now picking up the paste here we go you
11:10can also keep it the same speed if you'd
11:12like
11:13eight seven six
11:16five four three
11:20two and one bring your legs together
11:24take that ball place it between your
11:26thighs
11:27so you're hanging on to that ball legs
11:30are a little bit wider
11:31actually they're more in line with your
11:32hips they may be a little bit wider
11:34depending on the size
11:36of the ball bend and hinge from your
11:40hips
11:41so you're holding on to that mini squat
11:44squeeze the ball in
11:45and release so a little inner thigh
11:47engagement
11:48hugging onto that ball and release so
11:51you want to squeeze
11:53and release here keeping that chest
11:56open you could also reach the arms
11:59overhead with this
12:01palms facing in see if you can sit two
12:04inches lower
12:06eight seven
12:10six five
12:14four three
12:18two one more here and release to lift
12:21all the way up nice work place that ball
12:24out to the side
12:26stand at the front edge of your mat
12:29reach your arms up and overhead nice big
12:31inhale
12:33exhale roll it down one vertebrae at a
12:35time
12:37or you can walk your hands down your
12:39thighs
12:40in a neutral spinal position
12:44as you reach towards the mat keep
12:46lifting your hips up high
12:48to get that stretch in
12:55one more breath here
13:00lift your heels up a little bit and then
13:01take a seat on the mat
13:04so now with this next exercise place the
13:07ball between your ankles
13:10and you can lower down onto your
13:12forearms now if your low back
13:14needs a little bit more support you can
13:16do a couple things you can put the ball
13:18behind your low back
13:19or you can put a pillow behind your low
13:21back
13:22that way you can hold on to the ball
13:24between your ankles
13:26keeping your chest open extend your legs
13:29and bend so as you hinge
13:33from your knees you're engaging through
13:36your thighs
13:37and you're keeping your chest open so
13:39you want to be careful that you're not
13:40rounding through your spine
13:42you're keeping that neutral spine as you
13:45extend
13:46and bend
13:49and press six more here
13:54five four
13:58three two
14:02last one and release back down so this
14:05next exercise
14:07is a little bit more of a layering on to
14:09what we just did
14:11so you can keep up with the bend and
14:13extend
14:14otherwise extend your legs hold it here
14:17lower it down
14:18and up so you're going to feel those abs
14:21working a little bit harder
14:23with this movement inner thighs are
14:25engaging
14:26so i think press away from the mat with
14:27your forearms
14:30feel that connection of your rib cage
14:31coming in together
14:33five more here four
14:38three two
14:42last one and then lower your legs
14:45lift all the way back up okay
14:49so now take that ball keep it in front
14:52of you
14:53keep your weights on either side of the
14:55mat
14:57so that way they're easy to grab with
14:59your upper body
15:00so now lie down on your tummy and have
15:03that ball
15:04in a comfortable spot on your chest
15:07so that way you can lean over the ball
15:11without it being uncomfortable and it's
15:14keeping you lifted slightly so you still
15:15want to think about
15:16neutral spine here you're not releasing
15:19your tummy into the mat
15:20so you have a little bit of a lift belly
15:22button to spine
15:24hold on to the weights you can relax
15:28your upper body release your head to
15:30lower down
15:31and now going into a little extension
15:34through your back lift the arms
15:35up and lift the chest up at the same
15:38time
15:43so if you have a hard time going into
15:45extension
15:46this is a great way to start building
15:49that strength
15:52or if you really enjoy extension
15:55this is a way to get a greater range of
15:58motion
15:59through your spine
16:04and lift so engaging your glutes
16:05slightly with this movement
16:07you have five more
16:10four three
16:16two and one
16:20extend both of your arms in front so now
16:24you want to make sure that you are not
16:27rounding through your shoulders
16:28press away from the mat so that ball
16:31gives you a little leverage
16:32you can do this with or without the
16:34weights take one arm reach it out to the
16:36side
16:37so i have my palm facing out and then
16:39lower back down
16:41switch to do the other side so you're
16:43opening up your chest
16:45and you're not forcing that movement so
16:47you're just opening
16:48up your arm in a natural position here
16:52so opening and then releasing back down
16:55i think open up to expand and then lower
17:01and release
17:06and lower
17:10good you got this four more
17:16three
17:18two one more here
17:22and release all the way down so now
17:26taking the weights out to that cactus
17:28position again
17:29leaning over the ball where you're
17:31engaging your belly button towards your
17:33spine
17:34start with the weights right in by your
17:36shoulders lift the chest
17:38extend your arms out to the sides bring
17:41them
17:41in and then lower back down so first
17:45it's a lift
17:46then it's extend bend
17:49and lower again lift
17:52extend bend and lower
17:56so you should feel the strength through
17:59the back
18:00of your arms as you extend your arms
18:05and lower you're also working through
18:07your back muscles here
18:12again lift press
18:16and lower five more here
18:20[Music]
18:23four
18:25[Applause]
18:27and lower three press
18:32[Music]
18:34two
18:37one more left
18:40reach and lower down
18:44okay so now taking the weights back
18:48palms are facing up so you may need to
18:50adjust that ball if it rolled forward a
18:52little bit
18:53find that nice position where your chest
18:56is open
18:57be careful that the shoulders are not
18:58rounding forward if you're having a
19:00really time
19:01really hard time keeping the chest open
19:05i would do this without the weights that
19:07way you can start building
19:08that neuromuscular connection so the
19:10ability of your body
19:12to tell your muscles what to do with
19:14this movement
19:15so lifting your arms up and down going
19:18into a little bit more
19:20of a chest expansion this is really good
19:23for your
19:24posture so make sure that you're not
19:26tucking your chin
19:28or trying to reach your chin forward
19:29towards the mat
19:31and lift five
19:35four three two
19:38and one release back down
19:42relax that upper body and now let's
19:45alternate the arms
19:47so open up the chest press your
19:49shoulders down away from your ears
19:51lift up one arm and lower other side
19:55so you can release your hand all the way
19:56down towards the mat
19:59or you can let your hand just hover
20:02by your hip here
20:06building that strength through your back
20:09to help protect your spine and reach
20:17four more four
20:20three two
20:24last one oh that one's really good
20:28so you can take the weights away place
20:30it out to the side
20:32take the ball away place it out to the
20:34side as well
20:35and then take your hands right
20:37underneath your shoulders tuck your toes
20:39under
20:40lift back up onto all fours here
20:43and hold it here so shoulders right over
20:47your wrists
20:48hips over your knees extend one leg back
20:51tap and lift nice big inhale and exhale
20:55so you're working through the back of
20:57your leg into your hip
21:02and reach being careful that you're not
21:04pressing out
21:05through your opposite hip here
21:09lower and lift and press
21:15four more three
21:19two on this last one keep your leg
21:22lifted to hip height little pulses up
21:25little presses keep engaging belly
21:27button to spine
21:29if you want to lower down onto your
21:30forearms to take pressure off your
21:32wrists
21:32that's always an option here keep
21:35pulsing and lifting
21:37for eight seven six
21:40five four three
21:43two and one try to hold it here
21:46it's okay if you need to rest lower down
21:49onto your forearm
21:50open up your chest and open up your leg
21:53through your hip
21:54so now you have a little bit of that
21:56rotation through your hip you can take
21:58your leg forward slightly
21:59lower it down and up nice big inhale
22:03and exhale you can either touch the mat
22:05or let it hover
22:08i like to let it hover so that way i'm
22:10staying
22:11out of releasing my hip so that way i'm
22:13supporting my opposite hip
22:15the entire time and it's not pushing out
22:18to the side
22:19lower and lift you have six
22:23five four
22:27three two on this last one lifted up
22:31pulse it up little presses
22:33so now you should feel this through the
22:35side of your hips and into your glutes
22:37for five four three
22:41two hold it here bend your knee in and
22:44out bend and extend again keep drawing
22:48belly bend a spine
22:51as you bend and then reach and lengthen
22:55in and press this is five
23:00four three
23:04two last one and release
23:08all the way back down nice work so you
23:11can reach your arms up and overhead
23:13nice little stretch here and then
23:15release back down
23:18same thing now but on the opposite side
23:21so starting out on all fours shoulders
23:25right over your wrist hips over your
23:26knees extend your leg
23:29lift and lower
23:32so you want to find that stability so
23:34your hips are not rocking here
23:40and press to lift
23:45you have five four
23:50three two
23:53on this last one hold it up high pulse
23:56it up
23:57keep thinking about pressing away from
23:59the mat
24:00as you lift and reach
24:04six five four
24:07three two and one lower down onto your
24:10forearm
24:11opening up through your hip extending
24:13your leg
24:14lower and lift so you can bring it
24:16slightly forward
24:18that way your hips are level and you
24:21have that strength through both sides
24:24as you lower and lift
24:28press and reach
24:34you got this three more here
24:37two and one hold it here
24:40pulse and lift keep pressing out of that
24:43opposite hip
24:46six five four
24:49three two hold it here now bend your
24:52knee in
24:53and out if you need to take a break feel
24:56free to do so at any time
24:58as you bend and extend
25:04five more five press four
25:09three two
25:13last one and release back down coming
25:16back on your knees reach your arms open
25:18overhead
25:19nice big inhale and then exhale to
25:22release all the way back down
25:24okay taking a seat on the mat turning to
25:27face
25:28to side grab that ball
25:32place it between your knees and now you
25:35can lie down on your back
25:37so pressing your heels into the mat
25:41keeping your chest open lift your hips
25:44up to a bridge
25:45and then lower back down
25:50using that breath to help you
25:53as you lift on up you still want to feel
25:56that connection that slight connection
25:58of your rib cage
25:59and then lower back down
26:03again lift and lower
26:07five more here four
26:12three two
26:17one more and release back down now
26:20taking that ball
26:22place it underneath your knee so you're
26:25hugging onto it
26:27lower your foot down and then back up
26:30so it's a little bit of a toe tap with a
26:33hamstring curl
26:34because you're hugging onto that ball to
26:36engage the back of your thigh
26:41you can either use your breath and keep
26:42your head down on the mat
26:45or you can lift on up as you lower your
26:48leg
26:49and then reach your arms back by your
26:51ears as you pull your knee back
26:53up lowering down
26:57and up so you're engaging through your
27:00tummy muscles here
27:03and lift
27:08and back
27:12and reach five more this is
27:18five
27:21four
27:25three more feeling a connection of your
27:28abs
27:29lifting you on up
27:34let's just try for one more make it your
27:36very best
27:39and release back down nice works now we
27:42have the same thing
27:42but on the other side so hugging that
27:45ball
27:46right underneath your knee keeping your
27:48hips level at the same time
27:51lower your leg down and up so you can
27:54keep your hands
27:56pressed into the back of the mat so you
27:58feel your chest expand
28:00and you're still working your abs here
28:02even without the lift
28:06you can also take your arms back up
28:08overhead
28:09and you'll lift and lower
28:14again lift and press
28:17and lower using your breath to help you
28:23and using your tummy muscles to help
28:25lift you on up
28:30and release
28:34and back down five more
28:44three more here three
28:48[Applause]
28:50two last one
28:54lift and release back down
28:58nice work so now taking that ball
29:02placing it behind your opposite knee
29:04again
29:05so you're hugging onto it press
29:08your opposite foot into the mat press
29:11the back of your arms into the mat
29:13now a couple options if you are not a
29:16big fan of a single leg bridge you can
29:17keep the ball of your foot down on the
29:19mat
29:20and lift your hips up and down
29:23otherwise hang on to that ball lift your
29:26hips on up
29:27and lower back down keeping that chest
29:30nice and open
29:32eight more here this is eight
29:38seven
29:40six
29:44five you got this keep it up
29:47four three
29:50keep hugging onto that ball two more
29:54two last one
29:57lift and lower back down so now
29:59switching it on out
30:01placing the ball behind your opposite
30:03knee
30:04press your opposite foot into the mat
30:06lift your hips on
30:08up and back down you can also keep
30:11the ball of your foot on the mat here so
30:14that way you have a little bit more
30:15leverage and support
30:17by keeping your foot connected onto the
30:19mat
30:21and again press to lift and lower
30:25five four
30:31three
30:35two last one
30:38lift and release back down
30:42nice work place both of your feet down
30:44on the mat
30:46reach the ball back up by your ears so
30:48extending your arms you can also
30:51also walk your feet down so your legs
30:53can be fully extended or you can keep
30:55them slightly bent
30:57roll it on up think one vertebrae at a
30:58time
31:00so you're sitting up nice and tall here
31:02again now roll it back down
31:04curl that pelvis under peel it on down
31:07one vertebrae at a time reaching that
31:10ball
31:10overhead nice big inhale exhale peel it
31:14on up again
31:16sitting up nice and tall one more
31:19rolling it all the way down
31:21and then all the way back up
31:26[Applause]
31:28as you sit up nice and tall going into a
31:31little rotation
31:32so walk your feet forward so they're
31:34towards the front edge of your mat
31:37keep the ball in your hand as you expand
31:39and open up your chest
31:41looking towards the back make sure that
31:43your hips are not shifting
31:45your knees should stay aligned and come
31:47back through center
31:48switch it out same thing but on the
31:49opposite side reach and expand
31:54and then bring it back through center
31:56again reach to open
32:00and in
32:04and center you got this
32:08four more feeling that nice rotation
32:11through your spine here
32:15two more
32:19last one
32:22and bring it all the way back in so now
32:25turning to face to side for a side lying
32:27series
32:28you can have the ball underneath your
32:30waistline and make sure one weight is
32:32easy to grab so it's right in front of
32:34you so the ball is supporting your waist
32:37and you'll stay on your forearm here if
32:39this is too tough on your shoulder on
32:41your neck you can also get rid of the
32:42ball
32:43and just rest your head on your hand
32:45keep your hips stacked
32:47so one hip is on top of the other knees
32:50and ankles are bent
32:52extend your leg lift it up
32:55and down so familiar movement working
32:58through your hips
32:59working through your glutes here but
33:00we're just going to layer on to this
33:02exercise
33:03you have eight seven
33:07six five
33:11four three
33:14two hold it here pulse it up little
33:17presses ten
33:19nine eight seven six
33:23five four three
33:26two and one flex your foot so the next
33:28movement
33:29you'll bend through your knee and then
33:31extend
33:33at the same time you'll curl and extend
33:35your arms your arm and your leg
33:38are going into the same sort of movement
33:41hinging from your knee and hinging from
33:43your elbow here
33:45keeping that chest nice and open
33:48keep pressing away from the mat so
33:50you're engaging through your side body
33:55four more four
33:58three two
34:03and one now extend your leg lower it
34:06down onto the mat
34:08and then you can reach your arm up and
34:11over here
34:12so now you're getting a little lift out
34:14of your waistline reach your arm
34:16overhead
34:17lift it up towards the ceiling and then
34:20back down with control
34:21so you can either hang on to the weight
34:26or you can just do this without the
34:28weight you can also keep your
34:29hand on your head for a little extra
34:31support here it's up to you
34:35and now add the leg here again
34:38lift and lower
34:43and press and reach
34:48you have six five
34:53four three
34:58two and one
35:02and then gently lower back down so
35:05you can place the ball in front so it's
35:07out of your way same thing with the
35:09weight
35:10and now staying on your forearm you'll
35:12actually switch out your legs
35:14so your leg is going to be behind you
35:17your opposite leg is extended
35:20press your hips up and then lower back
35:23down
35:24lift and lower
35:27so you're going into this nice little
35:29side plank here
35:31engaging through your hips and your
35:32glutes you can add an arm extension
35:36reach and lower or you can just keep
35:39your arm lifted
35:40as you lift your hips up and down
35:45six more six
35:48five four
35:53three two more two
35:57last one and release back down
36:00nice work so come on up taking your legs
36:03into this little
36:04sit position or you can crisscross your
36:06legs
36:08if that feels better reach your arm
36:11up and over for a nice side bend
36:15and then circle reach towards your knee
36:18towards your front foot bring it through
36:21center
36:23switch your arms so take the opposite
36:24arm out to the side
36:27and lift all the way back up okay
36:30same thing now on the other side
36:34so keeping that ball right underneath
36:38your waistline stay on your forearm
36:42and make sure that your hips are stacked
36:45extend your leg lift and lower you can
36:48also ditch the ball
36:50and rest your head on your hand for that
36:52extra support
36:55again working through the front of your
36:57thigh here
36:58as you lift and lower you have eight
37:03seven six
37:07five this is four
37:10three two
37:14last one little pulses up little presses
37:16eight seven
37:18six five four
37:21three two and one flex your foot
37:25grab onto that weight so now you're
37:27bending through your knee and your elbow
37:30and then extend bend and press
37:34i like to keep my elbow in line with my
37:36shoulder
37:37just be careful that you're not moving
37:39your arm forward and back
37:41you're just hinging from the elbow
37:43itself
37:45bend and extend
37:49and press keep lifting out of your side
37:52body
37:55five more here four
38:00three two
38:04last one and release back down
38:07so now a couple options you can do this
38:09with or without the ball
38:10extending your arm over on the side
38:14leg is extended nice and long reach your
38:16arm back
38:18and then lift it on up nice big inhale
38:21and exhale you can also take your hand
38:23and place it on your head
38:25i prefer this the other option i think
38:27is a little bit harder
38:29but it also just depends on the strength
38:32through your shoulders and your back
38:34here
38:35reach and lift and now you can add the
38:38leg
38:40using your breath with this movement
38:43again reach and lift
38:46[Music]
38:47this is six
38:50five four
38:56three two
39:01last one and release back down so
39:04placing the weight down
39:06you can come all the way up take the
39:08ball
39:09out to the side so now we'll switch it
39:12out
39:12so extend your opposite leg bend your
39:15opposite knee so your leg is kind of
39:16going to that diagonal here
39:18pressing your hips on up and down so
39:21something can do if you're having a hard
39:23time cleaning your hips
39:24push your hand into the mat lift up an
39:26inch and back down so you start to build
39:28that strength
39:29otherwise you can reach and press and
39:32left and lower
39:33you can add that arm with the movement
39:36as you lift
39:38and lower back down
39:41using your breath to help you with this
39:43movement here
39:45again reach and lower
39:50[Music]
39:51this is five
39:54four three
39:59two last one release
40:03back down bend through your knees to
40:05come up to that z
40:06sit or you can just crisscross your legs
40:10it's up to you taking your arm out to
40:13the side reaching up and over
40:15nice big side stretch round and reach to
40:18that diagonal
40:20so you're hauling out your belly
40:22reaching towards the diagonal
40:24here
40:29[Music]
40:31and then reach the side circling your
40:33arm
40:35and lift all the way back up okay
40:39turning to face to side bring your legs
40:42around
40:44lie down on your back and just hug one
40:46knee into your chest
40:49you can extend the opposite leg if that
40:51feels good
40:57and now bring your knee a little bit
40:58more over your hip
41:00and let it cross over so now getting
41:02that rotation through your spine
41:04getting a little stretch through your
41:06low back you can turn and look over your
41:09shoulder
41:10and reach your arm out to the side
41:14to get a nice rotation same time you're
41:17opening up your chest
41:20[Music]
41:28come back through center hug your knee
41:31back in
41:32extend your legs you get that nice
41:34stretch through your hamstring
41:37you can flex your foot if you'd like
41:40or you can point here it's up to you
41:47just breathe into this
41:55[Music]
41:58now you can take your leg and open it
42:00out to the side a little bit so you're
42:02opening up through your hip
42:04keeping your opposite hip down
42:17and then you can bring your leg back
42:18through center
42:20just breathing in through your nose
42:24and out through your mouth
42:30[Music]
42:33and then release your leg back down now
42:36let's switch it out
42:37same thing but on the other side so
42:39extending your leg or you can keep it
42:41bent
42:41hug your opposite knee in towards your
42:43chest
42:46[Music]
42:48one more breath here
42:52and now you can take your knee right
42:54over your hip
42:56take your leg across so you're getting
42:58that nice low back stretch
43:00you can extend your arm out to the side
43:02and look towards it so that way you're
43:04getting a deeper stretch through your
43:06chest
43:07releasing your low back here
43:12[Music]
43:23[Music]
43:28come back through center so using your
43:29core using your tummy muscles to draw
43:31your leg back towards center
43:33extend your leg so now you're getting
43:36that stretch through the back of your
43:37thigh
43:38you can either flex your foot or you can
43:41point
43:42finding the release through your
43:50[Music]
43:52hamstrings
43:56[Music]
43:58now you can take your leg and open it
44:00out to the side so now you're getting
44:01that stretch through your inner thigh
44:04keeping your opposite hip down so that
44:05way you're not over rotating
44:28and then you can bring your leg back
44:29through center
44:31to find that length again through the
44:33back of your leg
44:38[Music]
44:49one more breath here nice big inhale
44:52and then exhale to release lower your
44:55leg
44:56down onto the mat bend both of your
44:58knees
44:59walk your feet forward just a little bit
45:01so now you'll reach your arms
45:04overhead for a roll up so nice big
45:06inhale
45:07exhale tuck your chin and roll it on up
45:09think one vertebrae at a time
45:11sitting up nice and tall place your
45:13hands down on the mat
45:15walk your feet back into a forward fold
45:19so you're lifting out of your hips here
45:22you want to feel that release
45:24so you don't have as much tension
45:25through your joints
45:27bend your knees and then extend your
45:30legs you have
45:31two more of these bend
45:34and extend last one
45:37bend and extend and then roll it on up
45:41if you need to bend your knees a little
45:42bit that's fine
45:43you can always walk your hands up your
45:45thighs in a neutral spine
45:48reaching your arms up and overhead nice
45:50big inhale
45:53and exhale to release back down
45:56nice work you did it so happy to have
45:59you join me
46:00i look forward to seeing you next time
46:03bye

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