Welcome to the warm up. We are going to begin by awakening the mind, body and soul by gently rolling down the spine. Roll up, go ahead. Now integrate the arms here. Splash up and think water. Roll up again, and roll down. Scoop those arms to the right and up and open up those arms and come to the center one more time. Wonderful, open up, and come to the center, other side, and open those arms up and come to the center and link them, feel the water, good. Come to the center and contract, release, bring those elbows forward and back, wonderful. Five, six, seven, eight, and reach out, good, side to side, wonderful. Keep it going. Come to the center, good. Contract and release and contract, release, contract, release, and reach out, good. Try to extend beyond yourself. and link them and reach out, come to the center. It is a movement we called the ugon movement. And contract, release and contract, release, contract, release, contract, release and other side, great. Make sure you are playing that knee as you are doing that movement. We are opening up the Achilles tendon here, the calf muscles, wonderful and bring in that divine energy right here. Extend those arms to the left and roll down and come up and other side, reach come down, roll up, and other side, and roll down and come up last time, come down, roll up, and roll it down and come up, good. Big body roll right here, yes, and breath, roll back those shoulders, great.
We are going to take that around for eight. Now roll it down, big body roll, roll up, one more time, down, two, three, four, and up. Roll back those shoulders. Make it really big those circles. Try to touch your ears and take it around, good. And your own personal swing to this. This is about you and come to the center, arms come down and we are going to play in the second position. Wonderful and reach other side, stretch, come to the center, bring those arms down, and exhale. And other side, come to the center arms come down and reach out. Enjoy the movement and stretch, good, and release.
Roll down that spine, great. We are going to stretch the legs right here, so get ready to walk your hands and reach to the right side. We are going to play that left leg, wonderful. This is about you and how this feels in your body and we are going to go on that runners lounge. We are preparing you here for a great work out and the variation is exactly what I am doing here. You can follow Ericka and Gustavo, great. We will connect it here at the triangle and after we are going to walk those hands to the center to the other side and we are going to do the same exact same thing over here. So stretch, really feel the stretch here and play that right knee and make sure that right knee is going over your first two toes, wonderful, going into the runners lounge, good work and triangle. Wonderful, five, six, seven, and walk those hands to the center, and we are going to come down on our knees here. Wonderful, roll down that spine and roll up, same thing we did in the beginning and think water and splash up that water and roll down, come up and splash it up and roll down and come up and to the right, scoop up the water and extend. One more time, and extend, come to the center and left side, open up, and come to the center and last time, open up, come to the center and roll down that spine. Feel the breath in your body. So good and splash it up. Wrap those hands together, create that energy, splash it up one more time. Good.
Congratulations, you just finish the warm up. Okay, I had so much fun together, let us dance.
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