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Power mat work is a challenging routine of flowing polities inspired movements. Remember to follow a long with body awareness and concentration, allowing yourself to increase your energy output, without sacrificing control.
Let us get started. Sit up, extend your legs, bring your hands behind your head, roll down. Extend the arms, bend the knees, bridge up and roll down, extend the feet as you curl up, continue rounding up through to a stretch. Begin again, inhale exhale to roll down, inhale to bridge, exhale as you peel down, inhale to curl and lift shoulders then continue exhaling all the way through until you reach and stretch. Begin again to roll down and exhale, extending arms, reaching up, peeling down, bone by bone. Inhale to curl and extend legs, continue exhaling, stretching in reaching through and up. Exhale rolling and scooping the abdominals in, nice bridge, keep it done and just pulled in, roll up to reach, sit tall, scoop and round down, keep exhaling through the extension of the arms peeling down. Inhale to curl, pause slightly and continue through to finishing reach. Inhale, rolling, extending, lifting, down, extending your legs curl and scoop, stay rounded through to the stretch and complete.
Grab your band and bring it up and behind your back. Sit up tall, inhale to rotate, exhale to return, remember to keep your arms in peripheral vision, keep your turning steady and smooth. Band comes up and over, dive down, and loop the band around your feet keeping it wide and flat so that tall, extend the arms and pull back, exhale to pull, keeping the elbows low and close to the body. Thumbs up, cross the band for rolling high elbows stay high as you exhale, wrist straight and low, exhale inhale, uncrossed, palms up, thumbs out, rotate, exhale. Keep your elbows in close, shoulders down and back, inhale the next so round it over, pick up the band, it comes up and back and behind you once again, to turn and rotate. Inhale, exhale contract keep your hips stable, abdominals pulled in, up and over, dive down for a nice spine stretch forward to loop at once more over the feet, always making sure the band is wide and flat and pull exhale. Sit up tall, all the way through the top of your head, cross the band for rub white rose. Exhale, inhale, feet are width apart and flexed use the resistance of the band to work with it. Palms up, thumbs out, externally rotating, keeping it long and shoulders low, dive down, unhook the band, come upright and relax. Roll bend on the inside [Audio Cut]
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