30 Minute Git F.R.E.E. - Git Flexible, Restored, Energized & Empowered to move

is Amy and we have get free on the menu today. If you don't know what that is, it's getting flexible, restored, energized, and empowered to move like you were meant to. You were built to move this way. I mean, do you remember as a kid how free your body was? That's how it's supposed to be. Yes. Yes. Yes. Yes. Okay, I'm going to refresh the feed. And here we go. All you need is yourself, your beautiful self, and a mat and a positive attitude. Mary and Lisa are back for more. I love it. Okay, let's get to it. Uh, if you don't know, also we throw about 10 minutes of mountain Pilates in here. It's good stuff, man. I'm telling you. Okay, nice wide stance. Oh, little lean back. Straighten out that leg. Oh yeah. And lift and tap. Lift and tap. We're dropping that shoulder as well. Good. Three, two, one. Switching [Music] sides. Lift and [Music] tap. Good. Three. Two. And one. Stay nice and wide. wide your stance even if you have to to try and get down a little bit lower. Oh, you should just feel amazing. Reach back behind [Music] you. Good. And then bend one leg. Reach the opposite hand to that side. Straighten the leg out and pull. Oh yeah. [Music] Three, two, one. Switching side. Legend. Opposite arm to that leg. Straighten it out and pull. Oh, amazing. Good. Take those hands, place them on the floor, and then bring your feet in. If you have trouble sitting on your feet from this position, you can sit crisscross alas style. That's fine. But if you can get your bum and heels to touch and sit back, push back into those heels. Get that nice stretch through the arms. And then turn those hands around. Tops of the hands down. And push back. Oh yeah. [Music] Good. Awesome. Okay, take those wrists, pull them back, and [Music] press. Good. Good. Other side. [Music] Good. Roll and [Music] roll. Excellent. Now take the one arm back behind you. Okay? So you're like this. And then take your hand opposite and pull away. You're trying to push that shoulder down. And the way that you can do that is by trying to wrap around the opposite side of that waistline. Good. Feel that nice stretch. These muscles get so [Music] tight. Good. And take it down. Straight down. Good. And then turn slightly toward that [Music] shoulder. Good. And switch sides. Same thing. Good morning. [Music] Ann wrap around and take it down. Oh, gentle pull. Not a harsh heavy [Music] thing. Good. Take it down. Back [Music] behind. Oh, that's good. And then turn that head. Slight push. Right. Little forcing at all. Good. and release. Wonderful. I think we are ready for our Pilates just about. Before we go there though, let's get a cat cow. Okay. So, on offers and relax the feet and around the back pulling before hips toward your center and releasing. This one feels so good. Exhale. And [Music] inhale. [Music] Exhale. Few [Music] more. Good. Good. Last one right here. [Music] Excellent. And sway your hips side to side. It should feel really good through the [Music] glutes. Wonderful. All right, go ahead and come to the end of your mat. We're going to head into our Pilates portion of class. [Music] and go ahead and come to your feet. Hinge over position. Oh, again feels so good. Try and stick your fingertips under your toes and straighten out those legs. If you are really tight and it doesn't want to happen, do a nice elephant walk. It's always the best way to get there to get a little bit more in your stretch. Good. And then see if you can't put more of those hands underneath and straighten out the legs. Good. Nice job. Again, if you need to, nice elephant walks. And let's see if you can't just get another inch under and straighten the legs out. Yes. All right, let's walk it out into plank position. Get a nice up dog real quick. Curl your toes under. Down dog. Good. Feet together and extend one leg. Open up. Good. and drive it all the way across. Back to open and back and all the way [Music] across. Add an exhale as you bring that leg across the body. Last one right here. It's getting those obliques like crazy. Good. Back into down dog. Good. We are going to switch the legs. Yes. Ready? Let's go. Across the body and back behind. Oh, I love how it opens up the obliques and challenges them at the same time. Good. [Music] Good. Three, two, and one. Down. Oh, rock into those heels. Good. Drop the knees down. Get a nice child's pose. Woo. We're going to go ahead and flip it on over laying on the back side. Best news all day, right? Okay. Point the toes. Hands are behind the head. Okay. And we've got just marches right here. Marches. [Music] You're keeping your head off the mat. Nice gentle hold without tucking the chin, but your shoulder blades can stay down. And we're going to add on. Point your toes. Keep pointing your toes. Three, two, and one. Push. Boom. Boom. Push. Boom. Boom. Up. Up. Up. Up. [Music] [Music] Good. Last one right here. Hold it out. Awesome. Remember, don't tuck that chin. Nice hold. We're going to turn the feet out slightly so your heels are facing one another. You should feel a nice burn begin to build in that lower section. Okay. And we're tapping the heels together. Tapping the heels together. Good. Keep going. I'm getting too warm, but I don't need like full hand. Uhoh. What is happening? Why do music stop? That was weird. Oh, keep going, guys. We're going to double tap. I knew it. Every time. I swear. Three, two, and one. and my speaker died fingers. Good job. Okay, that was not easy, was it? How hopefully it'll pick it up real quick. Okay, so we're not done position yet. You can take a You took a little bit of a break. Still here. Okay, hands are behind the head again. Okay, we've got out [Music] out. [Music] Good. Good. Three, two, and one. Place those feet together. Okay. A little bit more of a curl with the upper body. And we're pushing out. Keep the feet together. [Music] Out. Good. [Music] Nice. Few more. Three, two, and one. Relax for a second. Oh my goodness. Good job, you guys. Okay, you're still in that diamond position. The feet are still together. Okay. And what you're going to do is again lift your head but without tucking the chin. And we're going to close open. Tap tap. You're not going to be able to tap down on the floor cuz the balm is in the way. Okay? But just do your best. Tap tap. It's like you're trying to touch the floor. And depending on how big that booty is determines how far down you get with the knee, right? Everybody has different sizes. It's all [Music] good. Low core work right here. Good. Alternate the starting side. A few [Music] more. Good. Good. Good. Last [Music] one. Excellent. Nice job, you guys. All right. I hope you're feeling good because we are headed into the home stretch of this Pilates portion. Straighten out the legs. Yes, you can relax the head and neck. All we got is little flutter kicks right here. Beautiful. Slowly begin to lower. Get as low as you can without that low back coming off the mat. And then bring it back up slowly. Do it again. [Music] [Music] Wonderful. Three, two, and one. All right, we're going to flip it on over again. So good. Okay. Again, your feet are going to come together so that the inside of your ankles are facing down and you're pressing in. Okay. Arms again are going to be in the Iron Man position. Palms are up. Okay. And all you're going to do is lift the chest and tap the feet. Lift and tap. Lift and tap. Good. If it would be better for you to just alternate, that's fine, too. Either [Music] way, good. Good. Three, two, and one. Get a nice up dog real quick. Pilates portion is complete. Sit back. Child's pose. A little wider. Push into those hands. Push that bottom toward those heels. Oh, amazing. Three, two, and one. Okay. One leg forward, one leg back. We're going to stretch in to those toes back and [Music] forward. Good. This is more of a front toe stretch than it is a back toe, but my calf is getting the nice movement from that back leg. Good. Last two. Last one. Switch sides. Back and forth. Tap it down. Push it back. [Music] [Music] Good. Three, two, and one. Beautifully done. Match your feet. You're just hanging out here. So good. Go ahead and cross one. foot in front of the other. Feel that beautiful stretch through the back side of that back leg. Oh yeah. Oh yeah. If you can get those legs nice and straight. And then we're going to excuse me from the throat. Slowly walk so that we get the back of that calf. You're leaning your hips slightly away. Good. Go the other direction. Feel what kind of stretch that produces as well. Good. Awesome. Come center and switch your feet. Beautiful. Oh, that's so nice. Straighten out those legs as much as you can. And then walk your hands to one side, probably the back side, leg side. And way good [Music] stuff. Excellent. Back center. Release. and drop your chest to your legs and then drop your hammies to your calves. If this is not something that is viable for you, grab onto something that doesn't move so that you can get as low as you can. And then we're just going to rock once more through the feet all the way to the toes. Okay? And if this is plenty for you, that's fine. But if you can drop your knees all the way down back and forth slowing. Snap, crackle, pop. I'm hearing my toes pop. Good. [Music] Good. Couple more. [Music] Good. Okay, wide that stance. Okay, take your feet out into a nice V. And we're tapping, tapping, tapping, tapping. This is for your hips. If you're like, I'm not going to do that. Just do your best. You could be hanging on to something and this is something. That's something. It's better than nothing. Keep [Music] going. Good. Three, two, and one. Walk back and forth. Push those knees away. This is how we were meant to squat, believe it or not. Have you seen a baby or a toddler? They can do this without any issues. Granted, they're closer to the ground, but still, they've got all the We have all the mechanics. Yes. Good. And we have lost the mechanics. We lose it over time. Okay. Push those elbows in. and rock to your toes. It's almost like the start of crow. Okay. See if you can't lift your feet off the floor and allow some of that weight to press into the upper [Music] arms. Three, two, and one. Rock back and forth. And then slowly release. That should feel really good. Excellent. Little sway. Nice. Figure eight with those arms. Soften the knees. Good. And then come on down. We are going to work on a little bit more hamstring region. Okay. Extend one of those legs. Push the heel down. Okay. Press forward. Heel down. And press forward. So I'm pushing the bent knee heel into the floor. Just getting some movement. And if you can get a little bit deeper with it, press the knee all the way down to the floor. Good. Three, two, and one. Switching sides. Straighten out that front leg. Press. Oh, this side's so much [Music] tighter. Bye, man. Have a good day. Good. Grab that knee. Touch it down if you can. [Music] Three, two, and one. Wow. Good job, you guys. Just check one [Music] time. We're doing good. We're doing good. Okay. Lay on your back side again. Feet together. Grab onto those feet and pull them to your center. Good. Allow your shoulder blades to really be pushed down as much as possible. Typically, we're upright for this move, but slightly different when you are laying down, right? Good. Oh, push those knees away. Feel that inner thigh stretch. So good. And then slowly begin to push alternating sides. [Music] Good. Three, two, and one. Extend the leg straight up. See what you can do. You can relax one leg and then take the other leg, straighten out the knee as much as possible, and begin to pull towards yourself. Okay. If you find that you're like, I can't go any further. What you're going to do is even if there's a slight bend in your leg, you're going to push away into that leg for three, two, and one. Release. You should be able to pull a little bit closer. Okay. Again. Three, two, one, release. Oh yeah. Push again. Three, two, one, release. Oh my gosh. And then bend that leg into your armpit. You forgot something. Good. Three. Two and one. Switching legs. Oh, it's a water bag. Good pull. Oh, so tight. Usually one side is tighter than the other. It's a flurry of activity in this house on Fridays sometimes. Good. Okay, we're going to push [Music] down and pull in. Isn't that amazing? Okay, usually we do it with a strap or a towel, but this works. Three, two, and one. Pull in. Oh, good. We got one more. Push away for three, two, and one. Release. Oh my gosh. And bend that [Music] leg. Wow. All right. Grab onto your toes and push into your [Music] hands. Your knees are kind of in um your armpits. And what you're going to do is try and push your bum down. So, you're trying not to be super high with it. Yes. And push your toes away. Oh, that feels good. and release. Get a little more foot and push and release. Little more foot push and release. Oh, that's awesome. Sauce. Good. And then roll your hips. Do a little release here. Other direction. Roll. Good. Other [Music] side. And start. We have such hard water in our water supply that they we have one of those saline salt filters. Yes. Yes. Okay. I'm going to switch the music out and we are going to relax even more. Oh yeah. Okay, here we go. Go ahead and lay flat on your back side. Allow yourself to just appreciate everything you just did for yourself because it's important. Okay, there we go. It's being freaky again. Good job, you guys. Allow your fingers to relax as well, your toes. I know it seems silly, but if you're holding any tension, it doesn't do you any good. So, big breath in through the nose and out. With each breath out, just feel yourself getting more and more relaxed. Breath [Music] again. Good. [Music] Now, starting with your toes, just take stock and see if there's any spot on your body that is tight and that is not wanting to relax. You know, sometimes you need to wiggle it into submission. Yes. So find what it is and take a deep breath [Music] again. Let it all go. Sometimes we have to will our bodies to do the things that are the best for them, right? Good. [Music] Excellent. Stay where you are. Take a few more moments for yourself again. Appreciating your body for how amazing it is. And a thought of the day as we take off into this weekend. [Music] The most important step a man or woman can take. It's not the first one, is it? No, it's the next one. It's always the next one. Yes. So, of course, it is important to take that first step and it's often the hardest, but it's the next step that is the most important is because it's the momentum that keeps you going, right? You guys are incredible. Thank you so much for being here. I hope you have a wonderful weekend. Take this class again if you need it. Um, and I was referencing some of my previous meditation classes um during co they were good. We needed them very desperately. So, if you are ever feeling stressed, just do a nice little search for meditation, um, restore and release, anything like that, and you'll find that class. uh or those classes. Thank you guys so much. Have a great rest of your day and I will see you soon.