Hey,
Hello everybody.
Today for this short morning flow,
We're going to be working on a bit of mobility and also a bit of strength through a plank series.
Let's get started in all four.
So just hands and knees keeping the hands shoulder width apart knees hip width apart Just take a few rounds of breath here.
Notice your head position,
Your hip position.
Your spine position.
On the inhale let's arch the spine.
Sending the chest through the upper arm.
Keep the neck low.
As you exhale,
Pelvis tucks under first.
As you round the butt.
Tomorrow inhale to arch Exhale to around.
Last one.
Inhale,
We arch.
Exhale to run.
From here,
Can we take the hands one handprint distance forward?
Tuck the toes,
Hover the knees off the mat just one inch.
Hold here,
Really press through the knuckles,
Press through the base of the wrist.
Hold for five.
Two and one press back downward dog You can adjust the feet if you need,
Adjust the hands.
Now just notice where you are.
Keep the arms straight,
Legs straight.
And it's okay if the heels lift slightly.
Finding your breath here,
Hips lifted nice and high.
Now let's just walk the feet out.
So bring the left heel to the mat.
Right knee bends.
And switch right heel to the left,
Left knee bend.
Keep walking,
Keep switching.
Mobilizing out the calf muscles,
Stretching out the shoulders.
Keep breathing,
Noticing the flow of the breath.
Really reaching with the upper arms.
Firming the shoulder blades to the upper back,
Pressing the upper back towards the thigh.
Alright,
I'll invite you to find stillness.
Hold here.
Now let's lift the heels.
Come forward into your plaque position.
Axial press back down.
Three more,
Lift the heels,
Pledge.
Push back down down.
Lift the heels,
Flex.
Downward dog Last one,
Play.
Downward jump from here left leg comes up bend the knee open the hip Step the left foot outside the left hand.
The back knee can stay lifted or you can take it to the floor,
It's up to you.
Left arm comes up,
Open.
Open twist.
Exhale,
Forearm touches the mat as much as you can.
Inhale open up twist really press through the right hand exhale close two more inhale we open Exhale to close.
Last one,
Inhale.
Very nice exhale close left hand touches the mat step back down dog Right leg up.
Bend the knee,
Open the hip.
Step the right foot outside of the right hand.
Back knee can stay lifted or you can tap the mat.
Right arm comes up,
Open twist.
Because I took a look.
Three more inhale open Exhale,
Close.
Last two.
Inhale.
Exhale,
Too close.
Last one.
Good,
Exhale to close.
Now take the right hand to the mat,
Step back.
Downward dog Lower the knees to the mat child's pose.
Come back to all fours Now make sure that your shoulders are on top of the wrist.
Now from this position,
Let's all walk the hand one hand print distance forward.
And then can you also shift the hips forward?
So we're coming into push-ups on the knees.
Keep the gaze just over your mat so you're not overly arching the neck,
Not overly looking down.
Find a neutral gaze.
Okay.
From here.
Tighten the core,
Brace the core,
Basically means to keep the core tight.
Now,
As you do your push-ups,
Can you breathe into the back of the body,
The lower back?
Keep the breath.
Into the back of the body.
Take a deep inhale in.
Exhale lower your chest down any amount push back up four more times lower press back Last three.
Last two.
Last one can be called for 5.
Three two one press up child's pose Come all the way up.
Really nice.
Let's take the back of the hands to the mat.
You can lean the body forward for this one.
Now if you don't feel much of a stretch,
Let's lean the body back very slowly.
Sending the hips towards the heel.
Now you can stop whenever you need to.
Whenever it's too much of a stretch on the wrist.
If you still want more,
You can walk the hands forward.
Then try to send the hips back.
Maybe you can even lift the fingertips up if that's okay for you.
And just notice what you feel here.
Slowly release,
Hands to the mat.
You can shake out the hands if you need to.
And then we'll come into forearm plank.
So last plank exercise here.
Pressing the forearms into the mat you can interlace the fingers press the base of the pinky finger edge side into the mat.
From here,
Knees together,
Tuck the toes.
Let's hover your knees off the mat just a little bit.
Hold for five.
Gaze in between the elbows.
Three.
Choo.
And one,
Lift the hip.
Press and that.
Into like a downward dog shape.
So this is your dolphin plant.
We're going to hold here so it's using more of the upper body.
For fun four.
Three.
Two and one if you can stay walk the feet back Finding your forearm flex.
So forearm plank,
Your hips are low,
Core is tight.
Try to lift the head away from the thumbs.
We'll hold here.
Finding your breath through this hole.
Another five seconds.
Three,
Too.
And one lower the knees.
Child's cause.
Stretch your arms out.
Slowly come back to center take the hands behind the body interlace Stretch the arms long.
You can send the chin up to the ceiling if that feels comfortable for you.
Come back to center.
Hands behind the head.
Lean the head into the hands.
Stretch the chest.
Stretch the upper back.
Release,
Hands to your knees.
Relax the shoulders and just closing the eyes here.
Thank you so much for joining me in this short movement class today.
I wish you a great day ahead.
