[Music] hi everyone. here we are for pilates sake, doing the
March Matness mat class. all right, so you guys just do whatever version is the most comfortable for
you. going take a big breath in and on the exhale, come up into the 100 position that makes you the
most comfortable. and we go, inhale 2 3 four 5 and exhale 2 3 four five. so today we're going to work
on our foot position. so, I want all of you guys... as you're doing your footwork, to find your bird-on-a-perch.
approach right, reach your heels out gently and draw the arches through your legs, up into your
center and try to flex into that. so as you pull your legs in with your psoas. it's connecting into
T12 and then you're trying to bend at your bra line which is your T12. we're going to go three
more. big breath in, soften your knees you guys, don't give your legs away. invite the legs back into your
center. last one and flex yourself all the way into your 100. there we go and then we're going
to lower ourselves down. and we're going to get ready for our roll up. everyone grab your weighted
bar, take it up towards the ceiling. put your feet under the straps, if you're lucky enough to have
one, and then from here we're just going to inhale to curl head, neck and shoulders up and then exhale
deep flexion. should keep flexing those ankles. pulling those little toe mounds back towards you. inhale, move
your pelvis to move your spine. all the way down. inhale, big breath into the back of your torso. as
you exhale, keep pulling the straps if you can pull your legs back inside you. try an flex up and over you,
like a big wave. as you lower yourself down without the ribs moving. you're going to try to allow the
pelvis to initiate the movement of your rolling back. we're going to do 3 more. just keep at your own
pace, stay true to where you are in your body. pay attention to your feet, if you can, flex your ankles
not by pulling your toes back but by pulling your metatarsals towards you, reaching your heels back and
watch your little toes they don't start to kind of pull in towards each other. keep that lateral edge,
like your little toe is pulling up to the outside of your hips. and we're going to just finish one
more you guys, we inhale to bring it all the way up and if you finish you can stay down on this next
one and then we lower yourself all the way back down again. bring your hips forward, we're going to
do our roll over. okay or whatever version you can do. down by your side we're going to inhale to
bring the legs up, peel your spine up flex the feet deeply. open the legs, exhale roll yourself all
the way back down again. again legs come together . keep watching your feet, don't overextend the
ankles and don't externally rotate your feet . you're in a ...you're kinda in a parallel cuz
you're no deeper than a 90° in the hip joint. one more with the feet together you roll up and over.
flex, split, exhale roll it down, split the legs on the bottom. and we pull our legs over with the
strength of our pelvis. the feet come together. flex your ankles, lengthen yourself all the way
down. split the legs at the bottom. peel your spine up and over. push those arms down. flex the feet,
bring them together, lower yourself all the way down and then one last one. peel yourself all the
way up and over. on the exhale, low yourself all the way back down again. if you have a strap
go ahead and put your left foot in the strap, if not, take your left leg stretch it out long hold
your right leg up towards the ceiling. arms down by your side. on the inhale, take your right pelvic
half up and over. exhale circle around and back up. as you are doing this, we're going to do five. you
guys, exhale and up watch the positioning of the foot as you stretch the leg up. don't lift your
leg to the ceiling, allow the weight of the leg to sit down in the pelvis and move the leg from
the rotation of your pelvis and spine. and last one with, for your thigh and back up. we go out
to the side, inhale bring it across, nice. twist of your pelvis and spine and up, nice. paying attention
again to your foot position. try not to change it. and it really doesn't have to change. because
you're just doing kind of like a semi circle and then it's the pelvis that rotates the leg all
the way back to the other side. and then last one. bring the knee in toward your chest, there's a big
squeeze switch the legs up and let it cut you all off there... and then bring your left leg up
to the ceiling. find your leg, find the rotation. let the leg drop down in the hip, inhale push down
with the left arm to invite the hip over circle the leg around and center. over on the inhale and down,
exhale and back up. nice, three more. as you inhale and bring your pelvis over, pull your T12 back and
away from the rotation of your pelvis. and last one here. next time we bring it back up again, you
guys, go out - to the side - you go out bring it across, kick over and center, open, over. yeah, as the leg
comes across your body try and find some flexion in your spine. yeah, open it up, open zip the inner thighs
together and all the way back up again. last, last one and then, you guys, when you're in, grab hold of
your shin, roll yourself up for your rolling like a ball. place your feet down, hands down pick your bum up,
bring it to your heels. pull your knees in towards your chest. from here, find your pilates V. try not
to go too deep in your feet, hold that. inhale pick your hips up to roll you onto your shoulder girdle.
and then exhale and up you get. inhale to take you back and then exhale back up you get, again, nice. as
you inhale imagine, maybe that the pickup of your arches is what starts to pick your hips up, to
bring you back. and then exhale as you bring it up. go, three more, there we go. big exhale before
you even think of coming back. get that exhale to bring back up again. you're going to, on the next
one, come up to the top, bring your feet down. place your hands back behind you. pick your hips up, bring
them back, straight into your single leg stretch position. from here we do a switch, we inhale for
two and exhale for two. the leg that's stretching out, don't give it away. right, so that leg that's
reaching out, still feel like the arches are drawing back up into your center. use your arms to
bend you at your T12 where your psoas is. last one, here. and exhale in deeply both knees in toward
your chest. inhale, stretch out from your center. exhale first, pull it in. all right, inhale all the
way out, exhale pull it in. nice, three more. stretch as much as you can, let the stretch come from the
reach, but the pull back of the limbs. yes , and then bring that all the way back in again, nice.
you're going to bring that all the way back up to sitting for spine stretch. going to flex your ankles,
keep your heels down. inhale to float the arms up, slide your blades down, exhale, rotate your shoulder
girdle, your rib cage, get your sacrum under you. pull your toes back, inhale the float you all the
way back up from sacrum. to exhale find your front line. exhale deeply to bend you, inhale rise back up.
again, ask yourself. we're going to go three more. as you rise back up again, draw your legs in first and
then initiate the movement of the stack from your tail to your crown and don't just throw your arms
back up like, "woo!". start from the bottom, nice, and peel yourself up, like as if you're of rolling
yourself up against an imaginary wall behind you. and then on the next on, ,you guys are going
to take hold of your ankles and you're going to slide your legs in towards you.
enough room behind you? for your open leg rocker stretch your legs up, hold your legs where you
need to. inhale, again, let your pelvis initiate the movement of you rolling back onto your shoulders.
it's your shoulder stand, let's say. exhale before you rise back up again. big inhale, pelvis initiates
the movement of you going back. and then try to remember you're doing a sommersault to bring you
forward. let's go two more, inhale back. yeah, exhale all the way through, nice. keep watching those feet,
keep using the hands to draw those legs in. stay at the top, balance, legs come together. crisscross
your legs to gently roll you down. either tick -tock or full corkscrew, up to you guys. I'm going
to speak for full corkscrew. you rise up on the inhale, twist to the right, lower down the right side of
your body. untwist, re-twist, rise it up. inhale twist to the left. lower down untwist retwist exhale. rise
back up, inhale twist and lower exhale twist and lift, inhale twist. keep watching your feet. that's
beautiful you guys! those feet, they don't slide on one another. and then we're going to go, last
one here. sorry that was like three wasn't it? and then we rise it up, why don't we just roll
all the way down on this one. down your center, sit yourself all the way back up for our saw. sit up, nice and
tall. again, soft knees, keep your heels down. arms are in your periphery. everyone to the right, inhale
rotate to the right, exhale, deep flexion take that back arm up and flex to reach the opposite toe.
inhale stack yourself up, untwist retwist. deep flexion, again, stack up from the bottom all the way
up to the top. and then untwist in the exhale deep flexion. watch your feet even here and what I mean by
that, you guys, go ahead and stack yourself up. don't let there be any shifting of your feet. root your
pelvis down, root your feet down, flex at the ankle and allow your legs to actually feel like they're
drawing back inside of your pelvis. to support the weight of your hips. so that when you twist, it's
up and out of your pelvis. very nice and you stack all the way back up. take your legs together, push
into the mat, pick your feet up and spin all the way back onto your tummy, for your Swan. so
from here we'll do three swan and then swan dive, if you are catching release and swan only if
you want. so as you inhale, pull the mat back towards you, to allow your ribs to pick up into the
shoulder girdle to create extension through your spine to where you're comfortable going. exhale, lowering
yourself back down again. right. try to I'm not saying to zip the inner thighs up, they don't have
to stay together, but try not to be in an external rotation. right. you don't want to compress into your
sacrum here. and then if we can, you go ahead, you do whatever version you can do; Catch and Release,
if you like you can do full swan dive. yeah, nice, keep the weight of your ribs on your palms the whole
time. so that you don't push into your low back. and then we lower ourselves all the way back down.
take your hands up in front of you for single leg kick. push down into your pinky line pull all
the way forward with your chest. right leg first, we inhale we kick and further. and switch and
further. and we kick for two exhale for two and then inhale and exhale. right, you guys imagine
your quads lengthening out all the way to your toes. so that when you kick your heel to your bum
it's a contraction of the hamstring and not the contraction of the calf. right. stretch your quads
and use your hammies. last double breath here and then everyone's going to stretch themselves all
the way long. you're going to lay yourself down hands on the back. on your back palms up, right
cheek on the mat. going to take a big breath in to stretch yourself out. we're going three kicks
so we exhale we kick two, three. inhale pick your knees up, pick your shoulders up, stretch your chest
away from your knuckles and then we turn our cheek other way. we kick two, three pick up and stretch
out equally. and we kick two, three .we rise up and we stretch it .anytime when you're up there feel
free. and we go down, if you want to take a moment and hook your toes under to push you forward, feel
free to. and if you're fine, where you are then, just keep moving. we've got one more after this one.
here, last one, you guys. we exhale kick, two three. try to pick your knees up, pick your shoulders up.
let yourself move more forward, than back in space. lower yourself all the way down, sit back on your
heels. stretch it out a moment. take a big breath in, exhaling, roll yourself up. turn your legs out
in front of you for neck pull. hook your feet under the strap. so your hip joint distance apart with your
feet, deep flexion of the ankle, the heels stay connected down. power plank, lower yourself down to
start. feel free to, please, take your hands to your thighs, if need be. we'll do three of these. on the
inhale, start to curl head, neck and shoulders up. breathe into your back line. exhale, deep flexion
in your front line. bring your head towards your knees. inhale stack up to tall, tall , tall and then
hinge at the hip joint and as far and as long as you can. and then exhale yourself all the way down. inhale
come up and over just to where you're comfortable use your exhale to assist a deeper flexion. as
you rise up, inhale, stack up from bottom to top. open the hips, lean yourself back. exhale, lowering
all the way through. one more, inhale up and over. use your exhale to flex your front open the
back inhale stack it up and then tip yourself back by opening the hip. exhale we lower all the way
through. scissors and bicycle, just do what you can do. inhale to allow yourself to rise up into your jackknife
position. from here take your hands at your sacrum, fingertips to the ceiling. inhale, big split of the
legs. exhale, bring that back. inhale, stretch it out. exhale inhale, inhale and exhale. right. watch your
feet here, don't overextend the ankle joint. pull the legs back inside of you and stretch your hips up to the
ceiling. feel free to start to move that into your bicycle .so the leg goes out and the reason your
foot might touch the floor is because you extend the hip joint and the thoracic spine. bend the knee a
lot, cuz if you bend the knee you might actually be able to touch the floor. yeah, extend that thoracic,
you guys, let your ribs stay heavy on the mat. and then whenever you're ready, we'll say one more, and
then you guys are going to lower yourselves all the way down. look at that beautiful sun coming in
for us! arms down by your side for shoulder bridge. take your feet hip joint distance apart. find your
strong, powerful arms here. find the whole tripod of your foot and try to maintain that. inhale, send
your sacrum to the back of the knees but draw your femur bones into your pelvis. to rise you up
into a bridge position. from here you're going to come up onto your tippy toes and then you're
going to gently extend your thoracic spine to allow, yeah. for a higher shoulder bridge take
your hands under your ribs and lower your heels down. inhale, stretch your right leg out and up and
exhale we lower, inhale we kick it up and exhale lower. inhale to kick it up, exhale lower we do two
more .big breath up, exhale down. keep that left foot powerfully pushing down. right foot comes down to
the mat. push that right foot down take your left leg stretch it out and up and then exhale, flex the
foot, bring it down. inhale point and lift. flex and lower. rise it up and bring it down. now so we're
going to go two more. exhale and one more. we rise it up and then exhale bring that all the way back
down. you guys are going to come lower your spine all the way down. beautiful. all the way up to
sitting for spine stretch. so bring your feet your legs, all the way together, flex up the ankle.
stretch the arms over to either side of the room and in your periphery. we'll go to the right first .
big breath in, as you exhale, rotate to the right and then a little bit further. exhale deeper, inhale
back to center. exhale to the left, exhale deep and a little bit further. right, inhaling and exhale go
right and a little bit further. if you can, zip the inner thighs up, flex at the ankle joint. reach
your heels out and maintain a solid bum print from your heels all the way to your pelvis. and
everything from your weight from your bum cheek to your heels, nothing changes, you're just rotating
up and creating deeper rotation through your spine. and I think we should have finished but that's
okay. we're going to do one more side, and then exhale. and we're going to go into to our jackknife.
so as soon as you are done you're going to lower yourself down. and we just inhale the jackknife up
and then exhale, lower, lower, lower legs where you're comfortable going. so inhale, jackknife
push down, rise up, exhale and lower yourself all the way back down again. and we just go one more.
we inhale to bring it up and then exhale we roll that all the way back down again.
side kicks so let's all face the front door so from your head all the way down to your
tail on the back edge of the mat gently pike the feet forward. okay, so we can get down, let your
ribs kind of settle a little bit further down. you don't have to hold yourself up. you can gently
allow the arm to feel like it's connecting it to you. top leg comes up, flex the ankle we inhale, we
kick and a little further. exhale, sweep back and reach. we flex the ankle, we kick it forward. as
the leg goes back you actually want to feel like there's not an internal rotation but there is a
parallel to the leg. so gently internally rotate the leg and feel how much more you can actually
move the leg in the hip joint. and we going to go one more. right, let's go one more, here we inhale,
we kick forward and then exhale. gentle internal rotation kick back. take the top leg to the bottom
leg. externally rotate, point the foot inhale, kick up. flex and bring it down. inhale point lift, flex
and lower. big point, lift. flex first flex and lower flex up. we flex it up, we point and lower. flex and
lift and point and lower. one more, and we bring that all the way down. so we are going to come
onto our tummy and do grasshopper. I'm not sure this is part of it.. but we're doing it. so from here either
your forehead is on your palms or you're up in mini extension. gently draw the legs in, let them hover.
gentle external rotation and we inhale, we clap for as many as you guys can. and then we exhale and
we clap for as many as you can. I personally, I want you to try to hyper-extend the knee joint because
you're not going to be able to do that. and that's going to maybe allow you to open your hip joint
up a little bit more. and if you have trouble in extension, you're in a type of kyphosis and what not I would
actually, lift your chest up and live more in an extension as you do this. and then going to lower
that all the way down. going to roll onto your right side and face the other way. from head to tail on
the back edge of the mat. use your hands to help support. you pick that leg up, flex forward, so we
inhale, we kick and further. exhale, gentle interior rotation, leg goes back. we flex the foot powerfully.
we rotate and extend so we flex leg and then spine and then hip and then spine. and we go, leg and
spine and kick back and your spine and we go, one more. there we go and then exhale big extension all
the way through. take the top leg to the bottom leg externally rotate without collapsing. inhale, point
up. flex and lower. inhale, lift, flex and lower, one more. and then we flex up, we flexing we kick and
we point bring it down. flex - kick it up point and lower. one more, flex kick it up point and bring it
down. come to sitting for teaser. do your best with this one, a toughie, teaser is a kicker. from here go, if you have a theraband its a good time use it. you want to use your bar feel, use it. take your hands on the mat, inhale.
gently push the mat forward to pick your legs up into your teaser position. exhale lower you
down. inhale rise just your upper body up. exhale we lower your upper body down and we go two more.
just the upper body comes up and then it lowers down on the exhale, legs we go one more inhale .
up, exhale lower and then we rise up and then we lower the legs. and we exhale to pick up, up, up. and then whatever
breath works for you guys. here it really, I think, depends on the support that is required and then
when you're ready. from here the whole body lowers down. feel free to inhale for half, exhale for
half. even when you lower, inhale for half ,exhale for half. or inhale the whole way up and exhale
the all the way down. you're going to stay up on this next one and then you put the bar down. but
if you're up, you're going to take your hands up bring them around back behind you either on your
hands or down on your elbows for hip circles. take the legs up to the ceiling bring them a little
bit closer to you. inhale, rotate the hips to the right, circle down around and center. inhale to
the left and down, exhale around and center inhale to the right. and we lower exhale left and center.
we go over, reach, right, keep the legs from moving. keep your feet solid and stable. and one more, we
go to the left, we circle around and center. very good. what do we do next? I'm so sorry guys, swimming!
swimming, thank you, V. everyone spins onto their tummy we're going to lay on the stomach and we're going
to take, reach your arms and legs out. take a big breath in, here you guys and then as you exhale,
draw all four limbs in so deeply that it picks you up into an extension. and you and if this is
too challenging and you can't do it keep your hands down on the mat. gently pull the mat towards
you, to create a little bit more extension. and then you guys, keep swimming. we're going to go one more
big, big breath in as you inhale and then exhale and lower everything down. take your hands under your
armpits for leg full front. tuck your toes under, rise up, however you need to. and everyone's up in
their plank position, right leg first. we inhale, pick the leg up, point it pivot on the left. exhale
forward and down, inhale left pivot . exhale forward and down, right. up pivot bring it in and down. pick
it up really point it, flex it back and center. one more, other side up, point - back flex down and rise
up and back bring it in and down. if you want to do the transition do so. otherwise drop down onto your
knees and turn yourself around for leg pull. from here you're sitting up tall. if you want to, just
hold position, you hold position. and otherwise you inhale to keep that right leg up and bring it down.
you can do three on the same side and then switch or you can switch them up one at a time. okay, push
down, pick your chest up. find the underbelly of your bum, to help support you. bring that all the
way back down and lower. beautiful, you guys that's a lot. side kicks kneeling, everyone kneel and face
the front door with hands at the base of your skull. we're going to go to the right first. as you inhale,
pick your left leg up to tip you over onto your right hand. equal pressure, right hand - left knee
pick that leg up. open, inhale, kick forward. exhale sweep it back. inhale, big breath, kick and reach.
one more, we kick forward, exhale bring it back. bend your knee and bring yourself all the way back up
to center. right, inhale, pick your left knee up to tip you over onto sorry right knee up for your
left hand pick that leg up inhale kick forward swing bring it back. inhale kick reach back. we go
one more kick forward bring that all the way back. bend your knee, help bring yourself all the way
back. from here we're going to sit facing me for boomerang. so make sure you have a little bit
of room behind you. so you're going to sit forward, you're going to take your right leg and bring it
over your left. on the inhale, try not to move your upper body until you've caught your legs. so push the
mat forward, pick your legs up, roll yourself over. press ,cross the legs, exhale up into your teaser
position. stretch the arms up, circle them around. clasp them, lift the triceps to lower you back down.
circle the arms all the way back around, inhale. push hook the legs in and roll you over. criss cross,
exhale up into your teaser. support that, stretching arms up, around. clasp, the lift of the triceps to
help pick your ribs up and over to drop your legs. and circle the arms around, inhale push the legs in
to tip you back. just cross those legs exhale up into your teaser. hold those legs in, grab them if you
have to. pick your arms up circle around, clasp, lift and lower. one last one, here push the mat forward,
tip you back. crisscross, exhale, rise up. you got to hold those legs and take the legs up. circles all
the way around, lift your triceps lower you and bring it in. sit in the middle of your mat for
seal and crab. so you want to make sure you have enough room for your head. okay so grab hold of
your ankles, grab those feet we're going to come in and through and when we're ready. find your balance
point, over there, inhale, pick your hips up. balance on your shoulders, two, three, exhale. forward, inhale
back up, up, up. exhale forward, inhale back. beautiful. exhale forward one more, and on this one you're
going to grab on the back, your ankles and you're going to roll up and over onto your head as you
inhale. don't throw your bum back. pick your bra line up to start to transition you up and off
your head and back over onto your shoulder stand. there we go, just do your best. this is kind of like
a, "I'm trying" I thought, this is awesome you guys. so proud of what you guys are doing,
you should all be. one more, once you're back on your head, stay on your head. take your hands down
onto the mat and walk your feet back behind you. yes, for you're rocking. doesn't matter if you rock
today if you can reach your ankles, that's a bonus. Grab hold of your feet, your ankles when you're
ready, keep your collar bones falling forward. so you don't over, you don't over-contract the
back and then really just start breathing. so as you inhale, what does just the breath do for you?
inhale, expand and then exhale, inhale expand and then exhale. next time on the inhale expand and
push into your hands expand and push into your hands. just add a little bit more each time. last
one and then we're going to bring that all the way down. sit back on your heels. stretch that out, very
nice. and then when you guys are ready, which is going to be in about 2 seconds .we're going to
do control balance. okay, so let's all have your heads facing me. yeah let's do that let's just do
heads facing me and then from here lay yourself down on by your side. okay so inhale to jackknife
you over and then exhale to take both arms up and over your head. inhale, take your right leg or
whichever down to your hand exhale rise it up. inhale, bring the opposite leg down and then exhale.
find your center and stretch both legs up. nice, so the control balance part here is you being able
to balance on your shoulder girdle. that shoulder stand that we were talking about. while your legs go
up and down and then we're going to be finishing this last one off here. and then you guys
are going to roll yourself all the way down and come standing. and then you're going to stay where
you are and just turn. if you want to get onto the floor, because it's better than the mat for your push up feel free to. and if you guys are good, then that's great too so find your
pilates v, sit in the front of that ankle joint. root your feet, inhale, float your arms up. keep your
feet heavy, exhale, try not to shift the weight of your tripod. roll yourself down. once you arrive at
the floor, walk your hands up and keep your heels reaching back in space. feel free to take your
knees down. we're going to do three. so we inhale to lower ourselves down towards the mat. exhale ,
we rise that back up. eyes up so we don't hang our heads off of our C7. right, once you've done
your three to five, whatever you feel you want to do today let your head be heavy, walk yourself
back towards your feet. find your feet before you roll up, don't let your shins be slamming back.
soften the knees, stand down onto your feet and . roll yourself up and away from the rooting
of your feet. and then arms come all the way down. Good Job!
*applause*