Hands together. Let us inhale, arms up, reach up and bring the hands together. Inhale, hands come down. Again, we are going to be starting off with the dancing march. Bring the knee to the opposite elbow, dancing on the spot here as we march in place. Bring the knee up as high as you can. Crunch the belly, keep going. Opposite knee, opposite elbow and pulsing, pressing. Pressing one knee up at a time, elbows come down to the side.
Opposite knee to the opposite elbow, one the spot reading here, crunching. And back to the pressing, arms are down, elbows down to the sides as one knee comes up out of time. And we are going to be moving into a pelvis pulse with the arms. So you can hop and place here and swing the arms. Start swinging the arms forward, forward. As if you are punching forward to the hands, open.
Now pause the pelvis, and now back to the opposite knee, opposite elbow, dancing march. And arms come down, pressing, keep going pressing. And now opposite arm, opposite elbow, dancing march. So wonderful little sequence would be coming back to this again throughout this circuit.
So now, back to the pressing, arms come down, elbows down. One knee up at a time. Crunching the belly and now pelvis pulse. Get ready to swing the arms and hop and place. Hopping, swinging arms forward and back and now one arm at a time going forward. Shake the head, bouncing in place.
We are going to be coming down into the land, so we are going to bend over leaning to one side. Keep the foot down, bend the knee over, looking forward, switch to the other side. Get to keep the belly tight here. We are going to be going from side to side here. Switch from side, switch and now on the bit. Going from side to side, side, side, side, and hands on the ground. One arm comes up, one on the ground, opening up from side to side. Now, we go faster. Open, open, open, good. If this is too much on your neck, you just take it easy, tone it down a little. Drop the head, wide legged down dog.
From here, we are going to be diving into an up dog. So the feet are up here and now pulse. Lift the pelvis up off the ground. Let the legs up off the ground. This is a great connection to the abs. Push back into a cat position. Fold the toes, come on up into a wide legged down dog.
We are going to do that again. So stretch here. Dive forward, beautiful. Now, lift your body up off the ground and pulse. Great for the arms, great for the legs, for the butt too. Lower abs, good job. Lower down, push back. It is going to cat position. We are going to do some cat moves here. So hands are inline with your shoulders. Your knees inline with the hips. Keep the toes folded, inhale up, round the back. Inhale up, round the back, drop the head, inhale, exhale, inhale, exhale.
We are going to go little faster now. Inhale, exhale, inhale, exhale, inhale, exhale. Good slow it down. And inhale, exhale, keep going with your own breath on this once. You can go as low as you want to, as deep with the breath as you want too. And then we will start creating a pranayama with belly. So exhale, and squeeze as you exhale, quick in the face, inhale, exhale, inhale, exhale, and adjust yourself. We are going to be moving up to standing move. So take the hips up, drop the body down, roll up to standing. Shake the hips out, check out the shoulders and then dancing marching, back to the dancing march. Opposite elbow, opposite knee, crunch the belly, exhale, exhale, and pressing, arms come down, one knee at a time, pressing, pressing, good.
Now dancing march, opposite knee, opposite elbow and again to the pressing. Elbows come down, knee comes up one a time. Using the different sides of the muscle. There are sides of the belly and now pelvis pulse. Hop in place, arms are swinging back and fort. Now, one at a time. Good, there you go. Let it go. Keep hopping, coming to a stillness and hopping in place, just getting ourselves ready. Slowly, pulsing the pelvis forward and back. Crunch the belly as you do this. If you need to breath, you can breathe with it.
Now take the hips from side to side. Scooping down to the side and forward and back, forward and back and side, side, forward, back, side, side, forward, back, side, side, side, side. So we are going to do a little bit faster. Now, let us take the belly all the way around in a circle. All the hips, all the way around in one direction and then the other.
And again, keep tapping to one side then all the way around. Very good, beautiful. Opening of the hips, relaxing of the belly. Now let us scoop around a little faster. So, scoop and touch, scoop and touch. And now, all the way around and then all the way around in the other direction. Good, and bring the body down, bring the knees down. Come into a sitting position. Feet forward, bring the body all the way down. Let us coming to line down, legs are up. Flex the feet point to toes, get ready here. Open the legs wide and flex the feet.
So from here, make sure your neck is relaxed. Take the arms and lift. Lift the chest and the head up, between the legs. Reach forward. Slowly bring the legs up and help them with your hands. Now pressing with the legs together, feet flexed and press. Chest up looking up, we do not need to bring the head to the chest. Hands underneath the hips. We are going to criss, cross the feet. This is a great one for the abs. Oh, you are going to love this one. So keep it going, moving down now. So you are about a quarter of the way and now halfway. Half ring, now back up again, moving in the same way. So keep in the same spot here, up top. And now make a huge circle. Feet together, make a huge circle in one direction then other. Keep your hands under that lower back so you have support going in one direction then the other. Let the feet come in, knees come in, and hug your knees.
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