welcome back to move with Nicole today's class is a Matt pilates class that is classically inspired you won't need any equipment just yourself and a mat so when you're ready let's begin let's start today's class in a cross-legged position sitting up nice and Tall rest your hands on top of your knees and on your inhale arch your spine Shine Your Chest up to the sky then exhale round your spine and gaze towards your navl three more moving with your breath inhale as you Arch and exhale as you round two more inhale Shine Your Chest up to the sky then exhale draw your belly button back one [Music] more then lengthen your spine sitting up tall and on your inhale reach your arms up to the sky and exhale twist to your right bringing your left hand to your right knee roll your shoulders down and back and grow tall through the crown of of your head then keeping your hand on your knee inhale reach your right arm up and exhale side Bend to the left maybe take your gaze up if that feels good for you and Shine Your Chest up to the sky then carefully release and let's switch sides inhale reach your arms up then exhale twist twist to your left bringing your right hand to your left knee relax your shoulders down and back and lengthen through your [Music] spine then keeping your hand on your knee inhale reach your left arm up and exhale side bend over to the right taking deep breaths here just gently waking up our body then carefully release and let's come onto our glutes with our legs bent in front of us make sure that your feet are hip distance apart and that you're really sitting up nice and Tall hold on to the outsides of your thighs take a deep breath in lengthen through your spine then exhale round your spine drop your chin and lower your ribs down to your hips then on your inhale slide your hands forward towards your ankles as you round forward and really draw your navl back then exhale round back and inhale lengthen your spine and lift your chest and again exhale as you round inhale reach forward keeping your spine rounded as you draw your navl back exhale round back relax your shoulders and then inhale lengthen your spine now stay with this or let's release our arms forward in line with our shoulders deep breath in to prepare then exhale round back inhale reach forward really reach your arms forward as you draw your navl back exhale round back and inhale lengthen and again moving with your breath exhale round back inhale reach forward pull your Naval back a little bit more exhale round back and inhale lengthen let's do two more like this moving nice and slowly really connecting our breath with our movement beautiful one more exhale round back slightly tuck your pelvis under inhale round forward reaching a little bit further then exhale round back relax your shoulders and inhale lengthen from here stack your forearms on top of one another at shoulder height then on your inhale twist over to the left lengthening your spine and exhale through Center inhale twist right exhale Center two more really focusing on twisting up from the waist and really lengthening through your spine last one now let's add on inhale twist to the left then exhale around back slightly tucking your pelvis under inhale lengthen maintaining that twist and exhale return through Center inhale twist right grow tall exhale round back inhale lengthen and exhale Center two more and then we'll add on when you twist make sure that you're keeping your hips parallel to the front so really think of twisting from your waist good job okay let's add on inhale twist left exhale round back then inhale Open Your Arms Reach back for the corner of your mat exhale restack your arms and inhale come up exhale twist round back inhale open your arms exhale restack your arms and inhale come up keep going exhale round back inhale open your arms exhale close and inhale switch sides keep going really reach back as far as you can four more to go when you open your arms make sure that you are rolling your shoulders down and back really broadening through your collar bones two more keep dropping your ribs down to your hips and last one beautiful from here twist to your left and then staying in that round back position let's just twist it out for 10 and nine can you twist a little bit more see six small 5 4 you can do it 3 2 and 1 excellent job return through Center release your arms round forward and then lengthen your spine as you reach your arms up to the sky beautiful take your hands underneath your shoulders with your fingertips pointed forward press down through your heels and roll your hips up to a reverse tabletop position Shine Your Chest up to the sky take a deep breath in and then exhale lower your hips from here open your knees bring the soles of your feet together and slide your feet forward a little bit more than you normally would on your inhale lengthen your spine open through your heart then exhale lower your chin round your spine and lower your forehead to your [Music] feet allow your body to come completely relax here and just take deep breaths one more breath here nice deep breath in and deep breath out then very carefully roll your spine up and return your feet to hip distance apart with your knees bent in front of you hold on to the back of your thighs and vertebra by vertebra roll yourself down on onto your back rest your arms down by your side with your palms down then imprint your spine by gently pressing your lower back into the floor and then lift your legs to a tabletop position making sure that your knees are stacked over your hips take an inhale to prepare then exhale flex your left foot and lower your leg down towards the floor inhale point and rebend your knee other side exhale Flex extend your leg down towards the floor and then inhale rebend your knee six more like this exhale as you lower really dropping your ribs down to your hips inhale as you bend five more as you extend your leg out and lower it down make sure that you're not doming through your lower abdominals so really think of flattening through your lower abdominals as you drop your ribs down to your hips just two more keep your lower back in contact with the floor and last one good job from here interlace your hands behind your head with your elbows wide and then lift your head and shoulders up starting with your left leg extend your left leg up to the sky pointing your toes then exhale flex your foot and lower the legs straight down inhale Bend and extend your leg up and again exhale flex and lower ribs to hips inhale Bend and extend the legs straight up two more keep your chin slightly dropped down towards your chest last one moving nice and slowly good job let's take a to the other side extend your right leg up to the sky inhale then exhale flex and lower the leg down with control inhale Bend and extend your leg up exhale flex and lower inhale Bend and extend up two [Music] more and last [Music] one good job rebend your knee and now holding on to your left knee extend your right leg straight pull the knee in two times exhale exhale inhale switch exhale exhale inhale switch six more keep your shoulders relaxed 5 4 3 2 and one now for eight quick let's go you switch and switch reach six more five can you lift up a little bit higher 3 2 and a one beautiful job carefully lower your legs down to the floor stretch them out long and reach your arms back by your ears let's do our rollups so on your inhale roll up exhale reach forward over your legs pulling your Naval back then inhale roll down vertebrae by Verte ver bra and exhale reach your arms back and again inhale roll up exhale reach forward inhale roll down and exhale reach your arms back just two [Music] more and last one moving with lots of control excellent job let's rest our arms down by our sides again with our palms down time for our leg circles so bend your left knee in and extend your leg straight up now keeping your hips nice and still cross your leg down open it out to the side and lift inhale as you cross and lower exhale as you open and lift two more make sure that your hips are staying nice and still last one and now reverse open and lower cross and lift three more place your hands onto your hips to help you and last one excellent job lift your head and shoulders hold on to the back of your thigh or back of your cff and lift your right leg pull your leg in two times exhale exhale inhale switch exhale exhale inhale switch six more and five keep your legs nice and extended your shoulders relaxed two more and last one keep a hold of your right leg and lower your left leg to the floor then rest your head down and your arms down by your side and keep your right leg extended up inhale open your leg out lower it down cross and lift three more inhale as you lower exhale as you lift try to keep those hips nice and still last one now reverse cross the leg down open it out and lift three more the circle doesn't need to be big two and a one good job now lift your head and shoulders and either keep a hold of your leg just like what we did before or stretch your arms forward for a little EX extra challenge let's switch those legs 4 eight and seven really reach forward with those fingertips four more 3 2 and one beautiful job rest your head hug your knees in and maybe Rock side to side to release any tension then extend your legs out long again and reach your arms back by your ears on your inhale roll up and then exhale round forward over your legs taking a moment here to just stretch it [Music] out from here carefully lift your chest bend your knees with your feet hip distance apart and place your hands underneath your shoulders with your fingertips pointed forward really focus here on lengthening through your spine opening through your chest and rolling your shoulders back on your inhale bend your elbows for a tricep dip and exhale extend inhale Bend exhale extend just six more as you extend your arms I really want you to think of shining your chest just that little bit more up towards the sky but without arching your spine three more can you bend a little bit more two and last one beautiful job on your inhale press through your heels roll your hips up then exhale lower your hips down let's lift our legs now to modifi teaser with our knees bent and very carefully roll yourself down onto your back and hug your knees into your chest double leg stretch inhale reach your arms and legs out and exhale hug everything in three more inhale open exhale close two more really drop your ribs down to your hips and last one good job return your knees to tabletop reach your arms forward and with control roll yourself back up to that teaser position excellent job release your hands and feet down lift your hips up but only halfway this time four tricep dips let's go inhale Bend exhale press inhale Bend exhale press two more try to shift more weight into your hands well done inhale roll your hips up open through your heart then exhale lower your hips inhale teaser squeeze your thighs together then exhale with control roll yourself down double leg stretch here we go inhale open exhale close three more two keep your lower back in contact with the mat and last one return your legs to tabletop inhale roll yourself up to teaser using the strength of your abs then exhale lower your feet in your hands then lift your hips halfway and let's take those tricep dips inhale Bend exhale press inhale Bend exhale press two more and last one inhale roll your hips up press through your heels then exhale lower your hips inhale teaser and exhale roll down with control last time we do the double leg stretch here we go inhale open exhale close can you lower those legs a little bit more two more and last one good job on your inhale roll yourself up with control then exhale lower your hands and your feet inhale pick your hips up and final tricep dips inhale Bend exhale press three more shift a little bit more weight into your hands and last one good job inhale roll your hips up open through your heart then exhale lower your hips inhale teaser and exhale roll down with control Now Keep Your Head and Shoulders lifted and this time take your hands behind your head and extend your legs up to the sky in a turnout position let's take some big circles so inhale lower your legs straight down exhale open and lift them up inhale lower exhale open and lift just two more really focus on keeping your ribs down to your hips and flattening through your abs now reverse inhale open and lower exhale close and lift three more try to lift your head and shoulders up a little bit higher and last one well done let's finish with our crisscross so bringing your elbow to opposite knee you twist and twist just six more five 4 3 2 and one good job rest your head hug your knees in and just take a few circles with your knees doing whatever feels good for your body at this point from here roll on to the right side of your body extending your legs out in line with your hips and rest your head in your hand place your left fingertips on the floor in front of you and then on your exhale squeeze your thighs and lift your legs up inhale lower and exhale lift six small like this as you lift your legs up really think of dropping your left ribs down towards your left hip using the side of your waist to lift your legs up three more exhale lift inhale lower two more and on this last one hold your legs lifted inhale lower your bottom leg exhale lift inhale lower exhale lift six small really working the inner thigh of your right leg here three more can you lift your left leg up just a little bit higher and last one good job lower both legs down and then extend your right arm forward in line with your shoulder place your left hand behind your head with your elbow wide and on your exhale crunch to the side dropping your ribs down to your hips and inhale lower so exhale as you lift and crunch into your waist inhale as you lower two more like this and then we'll add our legs last one little bit higher good job now let's add the legs so exhale lift your legs crunch up inhale control everything down exhale lift and crunch inhale lower let's do six more like this try not to push down with your right arm I want you to focus more on using the strength of your core and the side of your weight to lift your upper body up you can do it two more to go exhale lift up inhale lower and on this last one let's hold everything lifted and take big scissors for eight and seven six really extend your legs four more three can you crunch up a little bit higher two and one well done rest your legs down rest your head and then prop yourself up onto your hip let's perform the Pilates side Bend so bend your knees to the side with your left foot crossed in front of your right and then place your right hand a little bit further towards the front of your mat and on your inhale press through your legs and lift up into your side plank and exhale lower down with control so inhale as you press into your side plank reaching your left arm by your ear exhale as you control down let's do two more like this before we add on last one press down through your right shoulder good job now stay with this or if you'd like to add on inhale press into your side plank then exhale Pike your hips and reach to the back of your mat inhale return to your Plank and exhale lower down and again inhale side plank exhale Pike reach for your back foot inhale Plank and exhale lower we only do two more like this moving with lots of control and last one you can do it lift those hips up just a little bit higher excellent job let's now take our mermaid stretch so bend your knees out to the side inhale reach your right arm up and exhale side Bend to the left breathing here into the right side of your body beautiful let's take it to the other side so swing your legs around and come down onto the left side of your body extend your legs out long and rest your head in your hand on your exhale lift both legs up and inhale lower exhale as you lift inhale as you lower seek small like this keep your shoulders down and back and really try to use the side of your waist to lift your legs up dropping your right ribs down down to your right hip three more 2 and on this last one hold your legs lifted inhale lower your left leg exhale lift inhale lower exhale lift six more can you lift your right leg up a little bit higher just to make it a bit harder for your left thigh let's do three more 2 and one good job lower everything down extend your left arm forward in line with your shoulder and take your right hand behind your head on your exhale crunch to the side and inhale lower exhale lift up and crunch inhale lower two more before we add those legs and last one try not to use your left arm to lift yourself up good job now the legs exhale lift everything up and crunch inhale lower exhale lift and crunch inhale lower you've got it six more like this really working the side of our waist here this is one of my favorite exercises for the core okay two more can you lift up a little bit higher and on the next one let's hold everything lifted and take eight scissors you switch and switch nice long legs five more 4 3 2 and one excellent job rest everything down and then press yourself up onto your hip let's return to our side Bend Series so bend your knees out to the side and place your right foot in front of the left make sure your left hand is just a little bit further in front of your shoulder and then on your inhale press into your side plank reaching your right arm by your ear and exhale control down inhale press up exhale as you lower two more and then we'll add that Pike last one try to lift those hips up a little bit higher good job okay let's add on inhale side plank exhale Pike reach for your back foot inhale side plank and exhale control down three more inhale side plank exhale Pike really draw your navl up inhale Plank and exhale lower just two more to go you can do it and last one try to find a little bit more length in your side plank lift your hips a little bit higher exhale excellent job rest your hips down bend your knees to the side and then inhale reach your left arm up and exhale side Bend to the right feeling a beautiful stretch through the left side of your body excellent job everyone okay let's come down onto our bellies for our last series of class separate your legs so they are mat distance apart and stack your hands in front of you resting your head on your hands really draw your navl in up towards your spine and slightly tuck your hips under squeezing your glutes on your inhale lift your chest keeping your gaze down and exhale lower inhale lift and exhale lower just two more really draw your shoulder blades down towards your hips using your back muscles to lift your chest last one inhale lift exhale lower now keeping your head rested inhale squeeze your glutes lift your legs exhale flex your feet bend your knees squeeze your heels together then inhale extend your legs Point your toes and exhale lower so inhale as you lift exhale Flex squeeze your heels together inhale Point extend your legs and exhale lower now let's add the upper body so inhale lift everything up lift your chest exhale squeeze your heels together flex your feet and then as you inhale and extend your legs back reach your arms back by your hips lifting your chest a little bit further then exhale release everything down let's repeat inhale lift everything up exhale squeeze your heels together inhale inhale extend sweep your arms back lift your chest and exhale release just three more like this moving at your own pace when you lift everything up really make sure that you are drawing your navl up towards your spine and that you're squeezing your glutes to protect your back okay last one inhale lift exhale squeeze then inhale extend reach those arms back and hold here let's beat our heels together 4 8 7 6 5 4 3 2 1 eight more 7 6 5 4 3 2 1 good job rest everything down and wiggle your hips side to side to release any tension now we get to stretch it out so bring your feet in so that they are hip distance apart press yourself up and press back into a well-deserved child's pose take a moment here to relax and breathe out any tension that you might be holding in your [Music] body beautiful on your next inhale very carefully Ripple your spine forward lower your hips roll your shoulders back and open into Cobra then exhale tuck your chin in round your spine and press back to child's pose let's flow through this a few more times inhale as you Ripple forward lower your hips and open through your heart exhale as you round and press back to child's pose two two more moving with your [Music] breath last one can you open through your heart a little bit [Music] more beautiful job very carefully now roll your spine up vertebra by vertebra coming to a seated position on your heels inhale reach your arms up and exhale interlace your hands behind your back inhale straighten your arms and Shine Your Chest up to the sky then exhale very carefully bow your head to the floor and send your hands up to the sky take deep breaths here [Music] then on your next inhale very carefully lift your chest up reach your arms back as you shine your chest open and then exhale release your hands let's come onto our glutes now extend your right leg forward flexing your foot and bend your left knee open inhale reach your arms up and exhale f F forward Reaching Forward as far as you can keeping your spine nice and straight allow your body to relax as much as you can here just breathing into this stretch then carefully lift your chest bend your left knee KN in with your foot flat on the mat and sitting up nice and Tall wrap your right arm around your left knee inhale lengthen your spine grow tall then exhale twist over to the left looking over your left shoulder as you focus on reaching up through the crown of your [Music] head beautiful carefully unwind and let's switch sides bend your right knee out out to the side inhale reach your arms up then exhale reach forward as far as you can hinging forward from the hips and then gently relax over your leg taking deep breaths here [Music] [Music] then lift your chest up bend your right knee in with your foot flat on the mat and wrap your left arm around your right knee inhale lengthen your spine grow tall then exhale twist over to your right keep your left foot flexed with your leg engaged and see if you can find a little bit more length through the spine as you melt into this twist [Music] beautiful carefully unwind and let's come to a seated position with our legs crossed sitting up nice and Tall on your inhale reach your right arm up and over then exhale turn your chest to the floor and swing around to the other side inhale and exhale exale lift up other side inhale reach your left arm up and over exhale swing around to the other side inhale and exhale come up two more really moving with your breath and last one this is always my favorite way to finish glass [Music] beautiful sitting up nice and Tall let's finish class like always inhale reach your arms up to the sky and exhale lower your hands down to your heart thank you so much everyone I hope you enjoyed today's class here on goyang island in Thailand if you would like to see more videos like this don't forget to like this video leave me a comment share this video with a friend or family member And subscribe to my channel thank you so much again and I hope you have the most beautiful day [Music]