Mat with Theraband

Hi. I am Lara Hanlin here on the mat for a class using a theraband or some type of band today to help us find some alignment alignment for our shoulders, some upper body work, arms back, all the fun things as well as, of course, abdominals. So we'll start standing today, finding a lovely wide second position here, a soft bend in the knees, a little tuck of the tail, and I'm gonna keep my band long to begin. You could always use a towel, a jump rope, a belt, something that feels like it has a little bit of tension and pull. From there, reaching those arms all the way forward and up, using that tension to reach all the way back and down. Just starting with some easy breaths to open up through those shoulders inhaling.

And exhaling that band back towards our thighs. Deep breathe in to reach up and back. I'm using this band to pull apart to allow my shoulder mobility to really open up here. You don't have to take it as wider as far if that doesn't work for your mobility. Two more times reaching up and back, feel the shoulder blades slide down, maybe add a little turn or shake of that head.

Yes and no, side to side, softening through the neck. The traps once more breathing in. Breathing out, maybe lift the heart, lift that gaze up, arms reach back forward, and all the way back down. Now we'll keep our wide second position here. I am going to choose to fold my band in half for a little more tension a little more work for those arms. Again, listen to your body, listen to your band, soft bend of the knees, soft tuck of that tail, so we're lifted in the core and engaged underneath the seat, so we're not overly arching that back.

From there, reach those arms right in front of the chest, pull the shoulders away from the ears, gentle pull a part of that band on the inhale, exhale to resist, keeping it taut so it never goes slack here, inhale to pull, exhale to resist. Anytime we're holding this band, it is always taught. You could choose to hold on with a tight fist, maybe extended fingertips, working our grip strength, working our back and arm alignment, inhale to pull, exhale to resist one more time finding that tension, resisting with some tension, lower back down to the thighs, and then reach straight back forward to alignment with the shoulders. Press squeezing those shoulder blades together behind you, zipping up through the waist through the crown of the head to lengthen forward for three deep breath in. Deep breath out to lift for two.

I feel like you're moving through molasses here working both directions one more time. Arms, press down. Arms reach forward to shoulder height from here. We pull the elbows wide, pulling that band to the sternum, and then reach the arm straight back forward belly button pulls back inhale to bend, exhaling to extend, fusing that breath squeezing between the shoulder blades. Keeping tension in the band the whole time for two. Can you pull it a little wider as you lengthen those arms a little longer once more inhale to pull, exhale to lengthen this time on that breath in, we reach those arms up overhead. Maybe biceps frame the ears, making sure it doesn't go so far that again we arch through the back or lift in the shoulders, all about alignment here lowering back down to chest height, inhale to reach up, lengthen through those arms, exhale resist to lower back down. I'm gonna extend my fingertips here, soften through those shoulders a little more.

Still keeping that pinky finger side of the hand or fist pulling wide twice, my arms lift up, pressing back down with control once more all the way up. All the way down. This time those arms stay lifted overhead. We have that wide pull band coming to the crown of the head, maybe forehead, and then reaching straight back up. Inhale to pull wide, shoulder blades pull down.

Arms reaching long. Handhale. Belly button zipping up and in, staying connected in the core, soft through those legs for two, and reach one more time shoulders pull away from the ears, arms lengthen long to hold. From here, adding a little side bend, arms stay straight. Open up through that left side body as you reach up and over to the right, length and back up to vertical. We're gonna take it to the right again.

Think of crunchy from those right obliques, lengthen to left for three crunching up and over. Think of moving through two narrow panes of glass too and left one more with straight arms equal frame around the face, and then we add a bend of that right elbow, pull it towards the hip, lengthen to the ceiling, exhale to crunch into that waistline, reach a little higher for three. Reach it up for two and up. One more like this. And then we add on to those arms.

We bend to start, lengthen, and then lift with straight arms. Pull it down, reach it out, and up. For three, lengthen to lift, working that waistline too. And up one more this direction, we reverse the circle of those arms, reach over, right elbow pulls in, punch to the sky, reach over in, and up a really feeling that crunch happen from the right obliques. And then the left obliques pull us back to standing last time over and arms stay straight.

We take one more side bend on the inhale twist towards the floor on the exhale. Back to the side. Back to straight, inhale over, exhale twist, inhale center, and up. For three, band is still taut. Feel the arms in the back, staying strong. For two, pull back in the waistline, palvastane square to you once more over and twist lengthen and left reset those arms one deep breath in, feel those triceps working, exhale reach back up.

We have our left side up and over, lengthen to lift. Working on this lateral movement so good for our spine to move in this direction as we tone that waist, again, over and up, left elbow pulls to the floor, lengthens to the ceiling, pull it down, reach it up. For three, the whole time this right arm stays long and strong too. One more time crunch over. Reach it high. We add on bend, lengthen right oblique pulls us up to get down out and left. For three, for two, lengthen and up.

One more time. Hold reverse. Take it over. Pull it in. Reach up. Over in and lift. For three, keep using that breath. Two.

Last one, we add our twist reach over. Exhale to the floor, inhale to the center, exhale to lift, take it over. Van is taught, belly pulls back center and up shoulders down for three, drawing back in that left oblique, over and up for her to really focus on twisting from that waistline, pelvis staying square side and reach those arms forward deep breath in. Reach them down. Little circle thing of shaving off, sliding off the belly in the chest, reach back forward down to the thighs, lift it up. Forward, you should feel those arms working.

I know I feel mine. Bring it up. Reach forward, keeping shoulders away from the ears so we don't tense in those traps or neck muscles one more time. This direction, reverse reach forward, pull back, punch to the floor. Forward back, take it down with those fist for three. For two.

One more time. Reach all the way forward. Deep breathe in. Axale, lower those arms down. Straighten up through the legs, big shoulder shrug all the way up to the ears, reverse that circle back and around, shake it out. We're gonna heal to our feet about hip distance apart, still a soft bend in the knees, still a little tuck of the tail.

Option to keep the band folded in half moving into just some tricep work. So I'm going to reach my knees over my middle toes, my fist to the floor, squeeze between the shoulder blades, think of this beautiful lift of the heart, Start with a simple pull of that band apart. Really make sure it's taut. Resist it just a little bit together. Pull it apart.

Resest. Keeping that tuck of the tail. We pull and pull opening through the chest and the shoulders two more times, pull. Keep punching towards the floor one more time, pull. Resist. Keep that tension, lift and press back. Resist back to the hips.

Squeezing between the shoulder blades, zipping up through the waist, pressing behind, resisting back down again, loosen through those neck and shoulders for three squeezing tight between the shoulder blades for two. One more time, palms stay reaching back. Little pulses up and back. Up and back. Can you squeeze tighter between the shoulder blades as you lengthen those arms longer either through fist or fingertips shoulders down away from the ears. Keep the pulse begin to fold over into a flat back.

Think crown of the head forward, tailbone sit bones back. I keep this beautiful long spine. Again, soft bend of those knees. Squeezing between the shoulder blades, palm's arms pressing higher to the ceiling for a four. Three, two little bit bigger range of motion, bend the knees, lower that band behind your calves or ankles, lengthen through the legs, press the palms to the ceiling without letting those shoulders roll forward, roll them back, take it down on the inhale, press and lift as you exhale and down, and up. Spine is long.

Belly is lifted for three. Keep the palms facing up. Try not to rotate those fists inward or outward. One more time, hold those arms up back to our pulse, lift, and lift start to roll through that spine, belly zipping up and in, punching towards the floor with the fist. Lengthening tall through the crown of the head.

For four. For three, feel those triceps to hold it back. Little bend of those elbows up. Reach straight back down. Keep the band taught.

Think of shaving it off behind your glutes. Chin is lifted, shoulder blades keep pulling down away from the ears as those elbows bend do not let those shoulders lift for four. Punch a little further down. For three, reach the arms a little further behind you for two. Belly keeps zipping up and in one more time. We bend. We extend and rest. Again, big juicy shoulder roll.

Feel those arms working. Again, I know I feel mine. Shake it on out. We need to extend our band long and then step onto it. Now the wider you are, the more tension you're going to have, the shorter your band is, also the more tension you're going to have. So Take a nice strong grip.

Maybe you even have something with handles here. Just make sure you're holding on tight. Stand on up. Roll the shoulders back. That tension should almost help you pull your shoulders down. Once again, a little soft bend in the knees. Little tuck at that tail. So our core is engaged to support the spine, elbows hug in tight.

I'm gonna start with a narrow bicep curl. So my palms face inward, I pull those elbows up to about 90 degrees, lengthen back long inhale to curl, exhale to extend inhale to curl. Exhale to extend working both directions for two. One more time straight in front, and then we take it wide to the side. We bend and lengthen inhale and exhale for three.

Resisting to lower for two open chest and collar bones one more, lower just a 90 degree bend, close in front of the belly button, open back to the sides. Close as those arms open, the ribs stay connected, connected around that core with that corset sensation shoulders down and back for three. Caller bones nice and wide for two. Feel that stretch across the chest one more time. Open to hold strong grip right arm reaches out.

Pull it in, inhale to stretch, exhale, resist. Feel that bicep working both directions for two. One more time. Hold that right arm strong, left arm out for five. Pull it back in. Stay strong here. Resist three. Do not let those arms drop.

You got it too. One more time. Both arms together for five. Resist a pull for four. Pull the belly and pull your elbows in for three. Last two, shoulders down chin lifts, last one. Extend little lift of those elbows, hug a tree, close in front of the heart.

Finish strong here. Open final four. Exhale resist. For three big juicy hug, someone you love in front of your chest. To last one, hug, open, pull your elbows in, release those arms down.

Straighten your legs, chin tucks over the chest, roll on down to your toes. Take a moment, forward fold, release your grip, bend your knees, give your head a little shake while you're folded over here, cross one band over the other. So they're like an x shape. From here, flatten out through the spine, pull the shoulders away from your ears. We have a wide elbow row.

Last bit of arm work standing here, elbows bend, chest facing down. Gaze is down, so we're not hurting our neck by looking too far forward or back. Inhale squeeze between your shoulder blades elbows wide. Xhale resist those arms back to the floor. Feeling again, that open sensation across the front of the chest, that engagement in our back.

Our shoulder blades squeeze together. Like, we're pinching a pencil there. Belly pulls up as arms extend long. Last two inhale to pull, exhale to resist one more time, pull wide, little pulses up, lift and lift squeezing tighter into the back for four. Three, two, and one, resist it all the way down, straighten your legs as much as you can. Once again, take that forward fold, a little shake yes and no with the head.

And then carefully step off of your band, soften through those knees, take a deep breath, and exhale begin to roll up through the spine of vertebra by vertebra. Always taking time to roll up with control one more nice shoulder roll, and then we'll make our way to one side of the mat carefully sitting all the way down, getting there however you need. We'll meet seated in the middle of the mat with those knees straight up to the ceiling, feet about hip distance apart, just comfortable and relax through the feet and the ankles. You can keep your band doubled up there or extend it long. I'm gonna keep it straight for now holding on just slightly wider than shoulder width. Find your sit bones, beautiful tall seat, arms extended in front of the heart, shoulders pull away from the ears, gentle pull apart of that band, take a breath in to prepare.

So we roll about halfway back in, you know, of our half roll up position. So I like to think of the band passing my kneecaps maybe it's there, maybe it's a little lower towards my thighs, shoulders stay down arms reach up on the inhale, and then arms press right back down to chest shoulder height on the exhale, keeping attention in the band moving with resistance as the arms lift and lower. Keeping the heels heavy into the floor. That way, we're not gripping in our hips and our quads. Our spine stays round and really working from beneath that waistband deepening that low belly connection. And how last time arms lift up, axail arms lower in front of us.

Take a deep breath where you are. Axail begin to roll down onto the mat bone by bone. Low back first. Keep tension in that band. It's actually going to help you here middle of your waist. He'll stay heavy on the floor. Find the tips of the shoulder blades.

Fight for these moments. Deep breathe in. Bam stays top. Pull your abdominals back in and to curl back up. I see this happen all the time. Then the shoulders round.

Then we're gripping in our thighs. Really focus on working the right muscles, releasing tension in those muscles we don't wanna work. So the shoulders stay down. Our heart is lifted. Our belly is lifted.

Deep breathe into prepare. Octail again, we roll just halfway back. Thinking about that low core connection, the ribs knitting together, finding a position in your body, you can maintain only you know where that is. Pull your elbows back. Pull the band straight towards your chest.

As you reach your arms forward, can you pull your belly deeper towards your spine? Inhale elbows bend wide similar to what we did standing here, but with a little more core connection for three abs back arms long. Use that breath too. Ribs knit tighter belly pulls deeper one more time we pull. We stretch.

Deep breathe and to hold, exhale to roll down to the tips of the shoulder blades. Can you pull the band a little wider? Pull your belly a little deeper. Keep that chin hovering over your chest as you hover your shoulder blades off the mat. Breatheen Excel belly pulls down, he'll stay down. We curl back up. Think shoulders over the hips before lengthening up long.

One more half roll up series here, inhale to prepare, exhale, we round and contract. Band passing knees, maybe closer to the thighs, shoulders, softening, challenge yourself here, deep breath, and exhale smooth twist to the right. I like to think of my left hand just passing over my right kneecap, inhale back to center. My hips, my pelvis stay square. My knees stay straight to the ceiling.

I'm not twisting from my hips. I'm working from my obliques that we warmed up with that standing twist. So right between the top of my hip, and my bottom rib cage, my oblique muscle there is pulling back. Inhale center one more each direction, exhale we twist. Inhale fine center, exhale we twist. Inhale center to hold.

Deep breathe in, exhale to lower with control, taking our time low back. Middle back. Find that upper back. And then this time, allow the head to release the arms to reach up and those arms to float all the way back overhead. From here, pull your shoulder blades down biceps frame the ears so we don't just collapse to the floor.

Slide those feet in so your feet are comfortably planted on the mat in line with your hips. And then we'll reach the arms up fingertips up to the ceiling, feeling those shoulder blades pulled down into the back. Finding our alignment here, square shoulders, square hips, head heavy into the floor deep breath in, exhale pull the ribs together in the belly down to float right and left leg up to a tabletop position. From here, right leg extends forward as those arms reach back biceps frame the ears, right leg hovers off the floor, keep the band taught as you reach the arms up and pull the knee back to tabletop, left leg long arms overhead inhale. Pulling abdominals down and then reaching back to center. Inhale, we lengthen, exhale feel that corset tighten through your waistline, inhale to stretch it out, exhale back to center one more time each side. Inhale, we reach Exale pull it. And last time left, coming back to center, pulling those inner thighs and knees ankles tight like magnets breathing, exhale curl up to the tips of the shoulder blades, thinking of that band reaching for maybe gently tapping the kneecaps, head lowers back down, arms straight up over the chest, simple crunch up and over the ribs, pelvis staying square and neutral so we're not shifting up or down side to side with the hips.

Option to, of course, keep the feet flat on the mat for more support. XL curling up this time, staying lifted at the tips of the shoulder blades, take a breath in its center. Same twist as the half roll up. Think left hand towards that right knee curling over the right ribs. Inhale back to center still lifted, exhale towards that left thigh, maybe right palm reaches for left kneecap.

Inhale back to center, pull the low belly down, think of a seat belt across the hips and pelvis. Our hips are staying as squares we can. That way, we're twisting from those obliques. One more time each side, inhale center, exhale up and over to the right. Using that breath, my band is still taut up and over to the left.

Come back to center for one more breath in, curl up a little higher, sink that belly deeper, pull the knees into the chest, allow the band to release onto the shins, and the head to release to the floor. Taking a moment here, softening through head neck and shoulders, deep breath in. Deep breath out. While we're here, we'll thread the band behind our legs behind our glutes. Once again, I'm choosing to keep it long, whatever length works for you.

Lower the arms down. Now I know I have long arms so I can do so without the band on my glutes. But again, it might feel and look a little different for you. That is okay. Our goal is to keep it taut. Bring the legs to tabletop.

Take a breath in. Curl up to the tips of the shoulder blades. The band will be somewhere behind your legs. Your palms hover off the mat. You begin pumping those arms, breathing in through the nose for five, and exhale out two, three, four, five option to keep the legs at tabletop or extend those legs out long in a diagonal.

We're curling over the ribs. Our palms are pumping towards the floor in addition to pulling the band wide inhale and exhale. In two, three, four, five, out, two, three, four, five, maybe lower the legs a little further. Pull that belly button a little deeper, band a little wider for three, and exhale out. Two.

And out. One more breath. And out to three, four, five, stay hold and reach using the low abs and knees bend in. Once again, swing that band around, place it on your shins. And release head to floor.

Carefully lower the feet to the mat to walk those legs out straight in front of you long on the floor, zip up tight through the inner thighs and flex through the heels. Bands still between our hands, arms reach all the way back overhead biceps framing the ears, zip up tight through the inner thighs. We're going to move through our full roll up option to reach the arms up to the ceiling or go for an advanced roll up keeping biceps by the ears the entire time. So either arms reach up or head and arms begin to reach up on the inhale. On the exhale, we curl all the way up and forward. Now make sure those legs, those heels stay heavy on the floor.

Rounded through the spine's shoulders over the hips, maybe a little more forward stretch. If you can do so, open across the shoulder blades, take a breath in, exhale begin to round and roll back down. Pull the shoulders away from your ears. Maybe arms stay by the ears the whole time. Maybe they're reaching long in front of you. Again, listening to your body here, maybe ditching the band and holding on behind the legs for more support.

In how we start to lift, Exa, we curl up and over. Really nice challenge for that low belly core strength and spinal mobility. Pull the band a little wider to open up across the shoulder blades, breathe into the back. Axa, we round and roll back down, make sure those shoulders aren't lifting to the ears. We really wanna focus on our alignment, that back engagement, that core engagement stretching out long at the bottom twice, Martin, inhale, we start to lift, exhale, squeeze the inner thighs together, pull the band wider apart, feeling our body work in opposition here.

Deep breathe in, exhale to round and contract back down. Can you lengthen your heels further forward? Pull that belly button a little deeper, fight to find that hover biceps frame the ears, lengthen all the way out. Last time inhale arms or head and arms lift, exhale to curl all the way up. Still keep this hollow shape of the spine as we round up and over.

For the last time rolling all the way back down shoulders away from the ears, spine stays rounded, lengthening through the heels, finding that hover once more before releasing head and arms all the way back. From here, arms reach up. We'll pull our right knee into our chest and place the right foot into the band. Now if you know you're stiff and you want that left foot flat on the mat to either help you get into position or maybe for the whole exercise or part of it, you can keep that left foot there. Our right leg will be extended up and our elbows will be anchored down into the mat by our side.

So thinking about this connection, the squareness in the hips, that right sit bone reaching forward, that's most important. And then do what you wish with that bottom leg. Bent straight somewhere in between. Start by pulling that right knee into your chest as you inhale, and then reach that right heel high as you flex your toes back and down on the exhale. Now allow this to feel good.

It's a beautiful stretch for our hamstring, for our calf, for our ankle, and sole of the foot even, but we still wanna work with some resistance both from our arms. As our heel reaches up, our belly pulls down, our shoulders pull down. One more time, inhale to bend. Left leg stays long and engaged to fit straight, right heel reaches to the ceiling. Right leg stays as straight as your body allows.

It lowers down to hover off the floor, deep breath in, crease at that right hip lengthen to lift that leg back up, inhale to lower. Belly pulls down lengthen to lift. Inhale lengthening through the front of the hip, lengthening through the back of that leg once more inhale lower and exhale to left. Keep reaching out on the way through the heels. Take a breath in. Excel, we circle right leg across the body down out and straight back up.

Now our leg circles with this band. We have a little more support, but we still wanna think about our core connection, that seat belt across our hips and pelvis, So we're staying really stable working from that low belly. Inhale, exhale one more across down out, length and lift to hold, exhale to reverse to the right, down across, pull that belly deeper, maybe reach that heel a little higher for four. And up for three, lengthen to lift. Last two, reach heel a little higher. Flex those toes back a little further, and we hold. From here, pull that left knee in, left foot into the band, careful transition.

Right leg could either lower flat or extend straight again, maybe a combination of both. Elbows are anchored down, shoulders down, beautiful, open chest and collar bones. In how we pull that left knee in, exhale we lengthen that left leg up, thinking about the whole body, our posture eye alignment, even as we're lying here on the floor, inhale soft bend of that knee. Exhale heel reaches up, toes, flex back and down each time pulling that thigh a little closer working with the resistance in your own body strength and this band one more time bend and lengthen to extend. Leg stays long, we lower it reaching that heel down, and then exhale crease at the hip, trying to find greater length out through that sit bone and tailbone.

So as my left leg lifts up, I'm not lifting my hip up to the ceiling or towards my shoulder. I'm keeping that seat belt tight, using my low transverse abdominals to stabilize as I open up front of the hip back at that thigh once more lower. Exhale, lift, and hold. Deep breathe, and exhale, we circle across now now, feeling a little inner thigh, outer thigh stretch for four drawing that even circle on the ceiling with this left sole of the foot three. Belly pulls down leg lengthens long too.

Strong arms, one more. We hold for the inhale reverse for that exhale for five length and to left, keep flexing those toes back and down. Hips stay anchored in square three. Last two. One more time out down and around, lift to stay. Right leg comes in. Now both feet into the band holding on, pull those knees into the chest, curl your chin up over your chest into a tight little ball shape, keep those elbows in by the ribs, press the feet into the band to extend, pull your abs and maybe curl a little higher as those knees bend in.

Make sure it's not so tight. It feels like it's gonna snap. We don't want anything coming back to head us in the face here. For three, belly pulls down knees draw and stay hovering up the tips of the shoulder blades too. One more time, legs extend to stay, extend your arms on the inhale curl from the biceps as you exhale. Arms extend long.

Pull the belly and curl higher over the ribs. I'm hovering at the tips of the shoulder blades, not in a full v sit. Pull it in. Arms extend long to hold. Flip those palms down. Pull y to a t for five.

Ribs knit tight as those arms close for four. For three. For two. Last one, this time those arms stay long. Take a breath where you are, now begin to curl higher.

You can hold on behind your legs and ditch the band. You could bend your knees. You could lift all the way up, bending your elbows, finding a full teaser, deep breath in, start to extend your arms as you roll back down through your spine vertebra by vertebra. Try not to move your legs. Think of your teaser one.

We hover at the shoulder blades, arms are long, breathing. Again, start to bend from those biceps. You use your arms for a little bit of support here. Lift your heart up pull your shoulders down, breathe in one more time, exhale to lower back to the tips of the shoulder blades, legs stay long and lifted, controlling through the spine from the core, one more breathe in, exhale curl up from your arms from your core, lift through your heart, Now I like to wrap this band a few times around my hand or even just once and then pull my knees in, take my hands hold on to my shins. My feet are flexed, feet still in the band, elbows bend wide forehead to the knees. These could be together or parted.

Wanna think of gazing into my belly. Chins stays tucked. We have our rolling like a ball head, never touches the mat, inhale, rock back. XL, use the belly, find that lift and balance at the top. Spine is rounded like a ball, so we can roll with control for three. Exhale to lift, gazing into the waistline for two chin hovering over that chest one more time, forehead to the knees, lift to stay.

From here, squeeze those knees together, lengthen up through your spine and your legs, keep that tight grip. Pull your elbows in. Pull your forehead to your knees. We have a straight leg rocker, legs are closed. Chinnas tucked rock back.

Can you lift? Can you find that balance? Whoo. Fight for it. It's hard. Inhail rock it back. Forehead close to the knees, belly back towards the spine, hug those elbows in tighter towards your thighs. For three, chin is tucked. Can you gaze towards your belly button the whole time? Don't lose that connection.

Don't lose that alignment for two It challenges our core strength. It challenges our balance. One more time, rock it back. Rock it up to hold. From here, lift through your heart.

Unravel that band, can you let go a little bit? Not fully, but can you find your balance with control deep breath in slowly lower down in four. Hold the belly deeper. Hold on when you need three. Hover heels, hover shoulder blades too, and then pull those knees into the chest on one, soften the shoulders, the hips, maybe a little rock back and forth side to side, something to release some tension in the hips and thighs, take a breath in. Exhale rock and roll all the way up to a seat.

We'll meet seated on the mat, taking the band off the feet, extending our legs to a wide v shape. So heels reaching towards opposite corners of the mat, sit bones are rooted into the floor, a little connection underneath the glutes to really lift out of the waistline option to always have a soft bend in those knees. Band is between our palms once again for some spine stretch, roll the shoulders back, lift your heart up, take a breath in to prepare. Exhale rounding contract up and over the legs. Fill your shoulder blades open across the back.

As we inhale, we're gonna roll all the way back up to vertical, lifting the arms with us this time biceps frame the ears. Exhale round up and over pulling the waist back, reaching those fingertips past the toes, shoulders away from the ears, stack that spine up a little taller length and a little longer through head and fingertips. Exhale curling up and over like you're reaching over that big ball. One more time rolling all the way up. This time we stay lifted.

Inhale to hold, exhale side bend up and over to the right. All 10 toes flexed to the sealing, sit bones rooted to the mat, inhale lift center, exhale up and over to the left. Try not to let that opposite hip lift. We did some side bending, standing, same idea, strong lower base of support, working on opening up to this side lateral movement. One more time up and over to the right. This time my right hand will slide down the band, come all the way to the floor with the soft bend in the elbow. I bend my left elbow.

I gaze up as I extend my left elbow up. Inhale to bend, exhale to extend a little extra tricep work, still crunching into my waistline, connected to my core for three, press and lengthen for two. One more thing of gazing into that left elbow, bend, extend, scoop all the way up on the inhale, all the way up and over, left hand to the mat, gaze to that right elbow crease. We bend it in. We extend from the tricep, inhaling and exhaling shoulders continue to pull down away from the ears, sitting out of the hips, engaging into the waist for three, press up and elongate through that tricep. With that band last time, arm stays long, scoop to lift all the way back up, and then lower those arms all the way down.

Point through your toes, give them a little shake, circle through those shoulders. We'll spin around to lie on our stomachs. Bring the band with you. Of course, legs extended long behind. Arms will be extended long in front of us.

Hands holding on once again a little wider than shoulder width. And then those feet and legs will be in line with our hips. Allow your forehead to release, give your hips a little wiggle side to side, feeling the pelvis released into the floor, the shoulders open across the back, and then start to find a little more awareness here so we're not just taking a nap on the mat. We press the tops of the feet down. Almost think of lifting in your knees, pressing the pelvis down to pull the belly up so those hip bones stay anchored, but abs are engaged. From here, arms begin to hover by the ears.

Band is taught shoulders away from the ears. Lift the upper body, feet stay down on the inhale, lower the upper body on the exhale. Again, arms forehead chest lift. I think biceps stay framing the ears, gaze stays down at the front of the mat to support that neck alignment. Adding on with the legs, legs, and upper body, everything lifting, like superman, superwoman.

Pull the belly up as you lower everything back down energy out through fingers and toes for two. And lower. One more time. We lift to hold. Bend your elbows wide pull of those arms reach the arms back long overhead. I think that band comes to the crown of the head just like we did standing.

Shoulder blades slide away from the ears working those lats, lift the legs, lift the heart a little higher, pull for three, and extend. And how we pull for two, belly pulls up, body lifts up one more time elbows pull back. Arms extend long to hold, lower everything down with control. Give those hips a gentle wiggle side to side and then carefully press yourself back into a child's posed rest position. These could be together or parted here, something that feels like a release Maybe this doesn't agree with your knees.

Feel free to take something that does open across the shoulder blades, breathe into the back, inhale, and exhale. One more deep breath in, and a deep breath out. And then slowly roll up through your spine, bringing that band with you bone by bone. We'll spin right back around meeting back where we began on the mat here with those feet extended in line with the hips, knees still slightly bent, hips in the center of the mat, arms holding on gentle pull apart. Soften through the shoulders, gorgeous posture for that inhale, and exhale to make your way back down on the mat with control. Head will release arms extend straight up over the and shoulders. And then once again, we slide those feet in line with the hips.

Feel the shoulder blades pull down both into the mat and into the back so they're not lifted to the ceiling or towards our ears. Important to know both, gentle pull of the band, feet press down, breathing in to prepare, axel starting with a simple tuck and curl of those hips into our bridge pelvic press position, feel the knees reaching straightforward over the middle toes, pubic bone, hip bones, lifted up, belly button pulling down and chin off the chest. You know, and we float those arms back again just until those biceps frame the ears, not so far that we splay the ribs or lose that glute connection, and then exhale press those arms back up towards the sky. And he'll reach it back gaze stays lifted, driving our heels down, maybe wiggle your toes a little bit, make sure that work is really happening underneath our sit bones and butt cheeks for three. So can we lift the hips a little higher keeping that gaze that arms back for two? Ribs in it tight, band pulls taut.

Once more, inhale reach back, exhale to reach up and hold deep breath in, exhale to roll down chest away from the chin, away from the band, open up through upper back, middle back, low back, pelvis heavy into the floor, adjust what you need, maybe feed a little closer, a little further away, take a breath in, exhale tuck and curl right back up, scooping through the belly, drawing the ribs together. Even though our legs aren't together, we still think of squeezing our inner thighs together. So we have that alignment. That way, they're not opening. We will open our elbows wide as we pull those arms back towards the floor, band over the chest, and then press those arms straight back up.

Inhale to pull. Axale belly pulls down hips, keep lifting high as those arms extend high for three and reach for two. Open through the chest. Opening through the front of the body, front of the hips and thighs are lengthening as that backside is working, hold arms up, take a breath in, roll back down vertebra by vertebra still working that core and spinal articulation. Once more inhaling at the bottom to prepare, exhale to scoop, tuck, and curl the hips up.

Now always optional to stay on both feet. For a little more challenge, we'll press that right foot, especially right heel down to the floor. Start to float the left foot just to hover off the mat before extending that left leg long in front of you. Size day parallel, can you lift those hips a little higher? Keeping those hips square begin to float the arms back overhead. Making sure we stay square through hips and shoulders, think equal weight into both shoulder blades, option to always modify with those arms on the floor, deep breath in, exhale arms reach up, left leg kicks to the sky. Flex to lowers the foot lowers and the leg lowers arms reach overhead.

Excel point, kick the leg up, reach the arms up, gaze up for three, lengthen to left, working right underneath that right glute and hamstring too. One more time. Holding at the top for a breath in, can we lift left toes higher to the ceiling for that exhale out? Slowly bend the left knee, left foot placed onto the floor with control, right foot hovers, right leg extends long. Lift the pelvis up, pull the ribs together in the belly down, start to reach those arms back, take a breath in, exhale arms up leg up, flex to lower, reaching long, opening up through that front of the body, lengthening through the hip. Squeezing underneath that left glute for two and reach one more time, open neck and chest, hold at the top for the breath in, lift the pelvis a little higher for that breath out.

Slowly bend the right knee, place that right foot back down, equal weight into the heels, lift through the hips. For that last time those arms reach back, we keep them hovering off the floor behind us, lengthen through the fingertips, through the crown of the head, open through the shoulders and chest. Take a breath and squeeze the seat. XL to roll back down. Imagine someone's pulling your arms in your head behind you, reaching your tailbone further away in opposition, feel that beautiful length all the way out through the back. Keep arms and head reaching back, slide, walk those legs all the way out long on the mat.

You're getting that beautiful full stretch to the limbs, feeling your body growing longer from this lovely workout. We're gonna finish with a little more core work. Keeping the band taut, keeping the arms strong, start to reach the arms up to the ceiling as you breathe, then begin to curl up to the tips of the shoulder blades as you breathe out. Option to add on here, maybe the knee is bent, maybe leg is straight, right leg lifts to eye level inhale. So we curl up for a single legged teaser.

Think arms parallel to that right thigh, reaching the arms a little higher. Pull that belly a little deeper, flip the arms up by your ears as you inhale. Start to roll down with control, modify with those arms. If you need, pull the belly down, hover right heel, hover shoulder blades before leaving everything released at the bottom with control. Inhale arms up, EX, so we curl to the tips of the shoulder blades.

Another breath in. Pull the belly down to float that left leg up. Begin to curl up, reaching fingers and toes and gaze a little bit higher. Zip up a little tighter through the waist. Reach the arms to the ceiling, shoulders pull away from the ears, breathe, then exhale to melt back into that mat with control.

Belly draws back, ribs knit tight, even inner thighs squeezing together. So you roll evenly on the mat before letting it all go at the bottom. Now we have two more. You could do right leg and left leg one each time. Maybe no legs at all, maybe both legs together, starting with those arms inhale to prepare, exhale chin over the chest, little smoother this time, belly pulls down legs float up from that core.

We reach those fingertips and toes on the diagonal. Keep pulling shoulders away from the ears. Maybe arms float up by the ears, finding that gorgeous lift deep breath in. Axel, maybe arms stay by the ears as you roll down in four. Pull that belly a little deeper. Three fight to find the hover.

Can you sink your abs deeper to the mat as you hover heels and shoulders to letting everything release on one. Now we have one more. Maybe arms stay by the ears just like that advanced roll up. Begin to lift arms or body and arms inhale. Exhale up. Lift everything one inch higher to the ceiling, finishing with some hip circles, arms reach towards the toes, keep that band taught, legs go left arms go right, inhale, sweep it down and around, pull those abs into left reverse inhale, exhale down and around and up.

You got it one more time each direction. We circle down and up. Left. Down around. Hold at the top. Zip one more inch up with the air, up with the waist.

Reach arms to the ceiling, take a breath at the top, roll back down bone by bone, final four, make a count. Three, can we sink the belly deeper, pull the band wider to find that hover and one, release everything to the floor with control. Flex through the feet, toes to the ceiling, arms to the ceiling deep breath in, exhale to roll up to a seat. With control, with the core, reaching all the way up and over to the legs, place the band behind the back of the soles of the feet, use it to really flex toes to the ceiling and allow that forehead to release to the knees. Little shake of the head, maybe a pedaling, a bending of the feet, the knees, deep breath here, and exhale, let it go.

Enjoying these last moments in our forward fold, releasing the band, releasing any remaining tension, softening through the grip, across the shoulders, pointing through those toes, breathing to the back, and exhale being able to slowly roll up stacking that spine vertebra by vertebra sitting a little taller, a little prouder than when you first began your workout with me today. Thank you so much for joining me on the mat, and I look forward to seeing you next time.