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Full Body Mat Flow #62
Props: light set of weights
Class notes:
1. Warm up (1) cat/cow, (2) move in little clockwise circles around wrists, reverse direction
2. Forearm bird dog right (1) right forearm on mat, parallel to front of mat, left hand on mat to the left of right hand, right knee on mat, extend left leg and ... -
Full Body Mat Flow #60
No props
Class notes:
1. Warm up (1) flow mermaid right and left, (2) interlace fingers - press hands forward and round spine; lift arms to ceiling and re-stack spine
2. Seated abs (1) knees bent, feet on mat, hands behind thighs - roll back to c curve, return to seated, (2) extend arms - add re... -
Full Body Mat Flow #59
No props
Class notes:
1. Warm up (1) standing breathing with hands on ribs, (2) flow arms overhead and back down by hips, (3) add rotation side to side when arms lower
2. Plank (1) hold plank - alternating tapping knees toward floor, toes stay on mat, (2) tap both knees down toward floor, (3) fo... -
Full Body Mat Flow #58
Prop: resistance band
Class notes:
1. Warm up (1) standing facing front of mat, hands to ceiling - open to cactus arms with thoracic extension, return hands over shoulders, repeat, (2) add roll down
2. Standing lunges with band (1) band just above wrists, extend arms in front of shoulders, palms... -
Full Body Mat Flow #57
Props: light set of weights
Class notes:
1. Warm up (1) seated in criss cross position - flow mermaid right and left, (2) add flexion forward when moving side to side, (3) cat/cow, (4) tuck toes and draw clockwise circles with hips moving in a circular direction over wrists, reverse direction
2.... -
Full Body Mat Flow #56
Props: light set of weights
Class notes:
1. Warm up (1) standing at front of mat, place hands on ribs - gentle breathing, (2) roll down
2. Standing lower body (1) reverse lunge on right side, send hands overhead as leg steps back, (2) hold lunge - hinge forward and re-stack shoulders over hips, ... -
Full Body Mat Flow #44
Props: ball
Class notes:
1. Warmup with ball (1) seated on mat, knees bent, feet on mat, place ball between thighs, hands behind knees - roll back halfway and re-stack spine
2. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add pulse into ball x3 when ... -
Full Body Mat Flow #42
Props: light set of weights
Class notes:
1. Warmup (1) cat/cow, (2) add a press back to child’s pose when spine is rounded, (3) find neutral table top, move in a circular motion around wrists, reverse direction
2. Plank (1) pike - peddle feet out, (2) flow plank to pike, (3) 3 legged plank to pi... -
Full Body Mat Flow #41
No props
Class notes:
1. Supine abs (1) right knee bent, left leg extended, hands behind head - lift chest, draw left knee in; lower head, extend left leg, (2) add rotation toward left knee when chest lifts, (3) extend left leg, hands to ceiling - lift chest, lift straight left leg, reach hands ...
