[Music Playing]
Hold it, come to a centered position, drop the shoulders away form the ears, now cross your ankles behind you, we are going to get into some core movement. Bring it all the way back, and let us just quickly reposition ourselves so that you have enough room to lay back on your mat. So we are here, now, you are going to see a lot of different levels depending on the strength of your core, please watch Heidi for the modification.
Lift the heart, grab the back of those thighs, lift, lift, lift and then take your hands behind you and help using your arms to help lift the chest higher, drop the shoulders down, now some of you might, depending on how you are feeling be able to lift those feet off the floor. If you cannot, do not worry about it. you might just even do one leg at a time, hold, now this is okay for you, you might even be able to let go. Maybe? Maybe not.
Now, once you have it, start to groove it. There is always some place to work but all those absent, go deep and as you groove it out, really pull the navel into the spine, if it is starting to get hard, drop your feet to the floor, it is okay. Now some of you might even be able to straighten out the legs. But do not worry if you cannot, that is what we build up to and four, three, and two and one, excellent, drop those feet, abs should be nice and warm now, take a deep breath, inhale, tuck those knees in wrap your arms all the way around. Drop your head and give yourself a big hug. To those ease and wrap your arms all the way around, drop your head and give yourself a big hug.
So relax here for a second, just take a deep breath, bring some awareness in to your abdominals and your cord and your just worked and then lift the heart, lift the head, let the shoulders melt away from the ears and let us start to wind it down a little bit, you worked really hard, you deserve this, so let us reach out those legs, really long, to your own degree, and it is perfectly fine if those knees do not straighten. Now pull the toes towards your face, and let the shoulders melt away from your ears, now let us sweep up, inhale, and as you exhale, I want you to just kind of reach and start to float forward, float, and tell your hamstrings, tell you that is it, and when you stop, you just release the arms and just gently let your head float down towards your knees.
Relax and breathe, so again, it does not matter how far you go down, just breathe in to where you are right now. Now, start to press your thighs, the back of your thighs down towards the floor but deepen the breath, and now bring the awareness to the sensations in the back of your leg and breathe in to that space that you are creating. Excellent you guys. So when you are ready, if you feel like staying here, stay here, if you want to move on, slowly roll up. Roll the shoulders back that your heart be lifted bring those knees in and let us slowly roll back even if you need to use your arms or your hands to help you get back, just bring it all the way down to the floor.
Let the hands go flat, let your shoulders relax down your back and then you are going push into your heels bringing your feet slightly closer and making sure that there are only hip distance apart. You are going to push down into your feet to lift the hips high. Now keep pushing those hips high, and let your neck be elongated against the floor. So try to loosen up your glu muscles, but push down in to your feet to really exaggerate that lift in the hips. But again, only lifting is as high as comfortable for you.
Now, I want you to breathe so deep into your chest that it actually brings it towards your chin. Hold it here, let some heat start to generate, take another deep breath, inhale is the heart lifts and then exhale slowly, slowly bring it down, one vertebra at a time.
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