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The next routine is a progression of the modified mat work exercises perform with added difficulty. Move on to the more advanced exercises only once you have mastered the simple ones. Pay attention to the breath and remember that slow and mindful movement is the key. Let us begin.
Grab your band and place your feet hip width apart and flexed. Hook the band wide and flat around your feet and extend your legs, inhale and relax through the shoulders, exhale, pull the abdominals in, and roll down.
Breath in pause and exhale to roll up, sit tall, inhale, roll down once again, inhale pause, exhale rounding up through the spine, once again rolling down. You can place a ball or small pillow between your ankle bones for added stability through this exercise. Continue rolling up, make sure your feet are flexed and your arms stay extended as you roll down, hollow your abs as your spine curves and rounds up, relax through the jaw, now take the band away, arms come parallel to the floor, shoulders away from your ears inhale again and exhale roll down. Arms float to the floor, head, neck, shoulders come up, pause, and roll back up.
Draw your abdominals in without sinking down into your spine, coming up, remember to bring the arms parallel to the floor and sit tall at the top. Exhale to round and roll down, inhale, scoop, hollow the abs, stay rounded, shoulders away from the ears and grow tall. Once again, arms open to a low wide V, bend the knees and pull your feet up slightly, prepare for doing the drawbridge. Breath in to bridge up, arms come up and exhale and roll the spine down, breath in again and bridge up. Exhale this time the arms roll down with the spine, breathing in to bridge up, keep those ribs pulled in adding the arms and relax the shoulders away from your ears, inhaling bridging up and exhaling lowering arms along with rolling that spine all the way down. Smoothly bridge and lengthen your spine all the way up and down, picking up one leg and extending, gently planting it down.
Exhale to extend the leg and inhale carefully planted back down, exhale extend, stay stable through your pelvis, ribs pulled in, abdominals pulled in. Once again, exhale to extend and sternum to stays pulled in as well. Exhale to roll down, draw one knee towards your chest and bring the other leg up to meet it. Exhale and crawl your upper body up. Shoulders stay away from your ears and extend your arms. Lower one leg and bring it back up, lower the other leg and bring it back up. Exhale to tap, inhale to draw it back, exhale inhale. Remember to keep a neutral spine, during this exercise and your pelvis stabilized.
Control is the key to this movement. Exhale, inhale, lower down and draw your knees into your chest, arms wrap around the legs to prepare for rolling, you will take three small rocks to roll up on the fourth.
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