Hello everybody,
Welcome to today's class.
Today we're going to be doing a sideline series,
Lying on our side.
So let's get started just first by sitting in a cross-legged position.
Take the arms over your head,
Come to a full stretch.
Lengthen out the side body,
Grounding the sit bones into the mat.
Can you think of lifting up higher,
So your lower back is lengthened,
The arms are long,
The spine is long.
Now keeping this length,
Bring the right hand to the right side,
Place it on the floor,
Reach the left arm up,
And then bend it over towards the right side.
Keeping the left sit bone,
The hip bone on the floor,
Can you reach the left fingertips,
Meet even more towards the sides,
Breathing into the side body for three rounds of breath.
Very nice,
Come back to centre and switch,
Left hand to the floor,
Right arm comes up and you bend towards the left.
So right sit bone heavy,
Right fingertips lengthened towards the left side,
Chest stays open,
Three rounds of breath here.
Very good,
Come back to centre.
Take both arms up,
Full stretch,
Hinge from your hips,
Hands to the floor,
Forward,
Forward.
Okay,
Slowly come back to centre and then let's lie on your side.
So right hip on the floor,
Right leg on the floor,
Extend your right arm out and rest the right ear on the right arm.
So all the right side,
The whole right side body is heavy on the floor.
Now,
Try not to lean the body back and fall onto your back.
So we want to stay grounded on the side body by using the core.
So your side waist here,
The right side waist,
Can you lift it up off the mat?
So try not to collapse down,
We want to be engaging the side core,
Can you lift the side waist off the mat?
It might feel a little bit unstable,
Try to find your balance.
The left hand can stay on the mat for support.
Now push your hips forward,
Keep the core tight,
Flex the foot,
Flex the feet and that should help with your balance.
Now stay here,
Left hand can stay on the floor,
Lift your left leg up towards the ceiling without changing the movement of your pelvis,
Without changing the position of your pelvis,
Your hips stay,
The leg comes up,
Very good and lower the leg back down,
Try to touch the foot and again up and lower.
So minimal body movement,
Just the leg is coming up and lower.
Three more,
Leg comes up and lower,
You should start to feel your side glutes start to work,
Up and lower.
One more,
Come up and stay here.
Now your left leg is going to stay where it is,
Bring the right leg up to tap the left foot and lower down.
Left leg stays where it is,
Right leg comes up for two and release.
Up for three and release.
Up for four,
Very nice and release.
Up for five and release.
Small movements,
Up for six,
Hold here.
Flex your feet,
Stay,
Bring the legs higher,
Higher and higher.
Now lower both legs to the floor,
Tap and bring the legs up.
For two and legs up.
For three,
Legs up.
Four,
Legs up.
Small movements,
Five and rise.
Last one,
Six and up.
Hold here for three,
Hold for two and one.
Slowly release and rest.
Lie flat on your back and then transition to the other side.
I'm just going to switch directions so you can see.
We're going to lie on the left hip,
Left leg straight,
Left arm straight.
So resting your left ear on your left arm,
Keep the body in one straight line,
Making sure that the left waist here is lifted off the floor.
So your core is tight,
Core is engaged.
Leave the right hand on the floor.
You can perch on your fingertips here.
Now right leg comes up towards the ceiling.
Ground your left foot down for stability but lift the right leg as high as you can.
Hips pushing forward,
Core stays tight and slowly release.
Again for two and release.
For three,
Very good and release.
For four and release.
Five and down.
Six,
Stay,
Hold here.
Now can you bring the right foot down just a little bit.
Hold.
Now take your left foot to meet the right tap and left foot lowers.
Right foot doesn't move,
Left foot comes up,
Tap and lower.
Three,
Good and lower.
Four,
Stay stable,
Hips forward.
Five and lower.
Good,
Six and lower.
Seven,
Sorry we did six.
Come up and hold.
One extra one on this side.
Now keep your legs straight,
Legs are glued together.
Lower both legs down,
Tap,
Both legs up.
Good,
Both legs down and up.
Three and up.
Four,
You just feel the bottom leg and up.
Five,
Core stays tight.
Six,
Up and stay.
Hold for three,
Hold for two,
Hold for one.
Legs down and this time lie flat on your chest.
Okay,
Rest first.
You can rest the fingertips,
Sorry rest the palms on the mat.
Forehead resting on the mat.
Breathing deeply here.
And then we'll come into your core stretch.
Slide your feet together,
Take the arms into a W shape.
So the elbows are close into your waist.
Palms on the floor.
Now push your hands into the floor.
As you slide your chest forward,
Pushing the elbows back,
Coming into your swan position.
Push the chest forward,
Stretching the front line.
And then slowly pacing the spine back down.
Chest to the floor,
Chin to the floor,
And rest.
Sliding forward,
Peeling the spine through the arms.
Coming up,
All the way,
All the way.
And slowly pacing down to rest.
Last three,
Coming a little bit higher.
Coming up,
Pushing the chest forward.
Arms straight as much as you can.
You should feel more stretch into the abdomen.
If it's too much in your lower back,
Release a little bit.
Now pace the spine back down to the floor,
Vertebrae by vertebrae.
Good,
Last two.
Sliding forward,
Lifting up.
Front line stretch.
And pace it back down to rest.
Sliding forward one last time here.
Arms as straight as you can.
Shoulders away from the ears.
Breathe deeply.
And slowly pace back down.
Very nice,
And rest.
Hands to the floor,
Push back.
Coming into your child's pose.
Knees together for this one.
Walk the hands forward and rest the abdomen on your thighs.
Slowly rolling up back to centre.
Let's finish with a few rounds of breath.
Arms over the head.
And exhale,
Release.
Inhale,
Arms overhead.
And exhale,
Release.
One more time,
Inhale,
Arms up.
And exhale,
Release.
That is it for today.
Thank you for joining me on the mat.
