Day 3 - Fitmas Silent Night Git F.R.E.E. - Mat Pilates & Mobility + bonus Restore & Release

or whenever you take this class this is Silent Night day three I believe no yes day three of 12 days of Fitness ah we have um a night of Mobility work and restore and release so if you've never done that before it is um first of all working on uh getting the body moving properly yes and then we have um following that a a nice uh foam roller release okay foam roller and uh tools that you can use to help um with body parts that are stuck and it looks like we have Tobias here still having foot issues um so we will make sure to tackle that hey Lisa's here too I'm doing well Roger hello long time no see or talk it's good to have you this is um a class that is going to bring the relaxation into the mix we're always jumping around right so it's super good to relax and get the opposite end of the spectrum very very important all right so uh I think you saw the tools that we needed but to get started we do not need um anything but a mat and a um uh your body your body yes okay so let's get started oh also if you have any other parts I I know we're going to tackle feet for sure but if anyone else has um any issues that they're dealing with please let me know in the comments so that we can address them tonight um and hopefully get you feeling better uh the other thing too um is vote as we warm up the body um as to whether you want to get rid of the Pilates to that I put in there the 10 minutes of Pilates or if you'd like to keep it so just quick vote on that Matt Pilates okay it's like 10 minutes max so let's roll up and down painting that fence oh that's good I am sore let me tell you from the last few days my shoulders feeling things yes good and it's a little bit darker it's the evening right so I tried to get the lighting right but keep it nice and calm and relaxed as well it's nice balance to strike open up that chest round the back and then open up one more time good and then reaching opposite directions push that hip the same direction as that front arm that's Reaching Across good opposite to that arm excellent should feel really nice if you need to so bend in the MS switch sides oh that's good stuff keep going we will try and Tackle those feet for sure don't worry Tobias we'll get we'll get to it good and then take those arms back o snap crack will pop I heard that Roger that will definitely get you so for sure okay we're going to roll down keeping those arms behind you soft Bend in the knees if you need it oh yeah get the Kinks out all the stuck Parts good bend the knees and then slowly come down if you can keep your chest on your knees even better release the arms let them dangle and hang out around your toes keeping the hands as flat as you can go ahead and straighten out the legs good now Lisa please let me know if you have any other specific body parts and if you do want to keep Pilates in the mix I will take your vote since you're the one who comes to class on the regular that's here today and bend and straighten good three two one roll up nice and slow stacking the vertebrae big reach up again that's nice reaching back sticking those hips a little more forward and relax good job okay I can't Tobias I'm sorry the way that the setup is it it doesn't really work that great I apologize I wish I could could change it but this is the setup that works the best um for for the class um so hopefully that'll work for you all right uh let's do a couple more stretches okay um come on down have a seat on your knees if this is bothersome to you sit however works best for you okay and then take those fingertips Point them toward your BM and then sit back oh that's so nice Okay let's do it let's stretch this part out and then we will head into that matte Pilates [Music] good switch the hands so it's top of the hands down back [Music] and then taking those hands and rotating the wrists good awesome and then taking those fingers rolling through if you do any kind of office work a lot of times we tire out our fingers which are then connected to our forearms connected to our elbows and all the way up right so it really does matter but you do these types of things I promise it will help you later good thumb to finish and rotate one more time through excellent take those hands and pull back amazing again switching to the other side good okay let's go ahead and hit the mat we've got that Pilates mat portion of GL all right so seated nice and lifted instead of being rounded lift the back chest nice and upright okay and we're going to just take those feet and nice little March out pointing the toes this might not be Roger's [Music] Jam but it's good for you right good I'll face the camera right here good job just getting that core a little bit warmer before we super head into the next portion good awesome all right we're going to lean back a little bit more okay we're going to be tabletop pointing the toes okay and we're being doing a big sweep reaching for those heels all the way up and around little crunch in as we tap the [Music] heels as you come up exhaling now if this is plenty for you just keep it here otherwise all the way up in all the way out I do want that low back touching the mat the whole whole time so depending on how far down you can go to challenge yourself you can go lower as long as that low back stays on the mat good we are just getting that core aren't we good excellent two more last one excellent keeping it here hands behind the head good and reaching one H uh leg up one leg out yes I know it looks like it's easy and it's not and we're just going to crunch crunch if you need to bottom leg can come and rest on the floor otherwise L and even a bend in your knees should be helpful [Music] good excellent three two and one switching legs I feel like I need my fan on already I'm getting warmed up with these [Music] moves good [Music] three two and one hug those knees to the chest just checking the time you can't wait anymore for 20 I'm ready for Christmas I am so ready awesome okay we're going to turn it around on all fours or sorry not on all fours on our bellies okay we're going to do some swimming again but before we do let's get a nice stretch up dog that should feel amazing after what we just did to our ABS right good okay we are going to breaststroke so your goal is to keep your quads off the mat okay and up upper body super involved but that lower body is as [Music] well don't forget to [Music] breathe now if you want you can keep it here or you can join me flood or kick [Music] strengthening that low back three 2 and one beautiful head into child's pose my goodness that feels [Music] awesome okay we're going to lay on our sides we're trying to tackle every possible part of that body doing Kat's mat session okay we have lifts okay if this isn't your jam just hang tight we're almost done in fact you can pause me go do something else come back fast forward if this isn't what you need to do [Music] good now you can certainly keep it here but if you'd like to take it up a notch push into that foot that bent leg that back leg and [Music] lift good three two and one we're going to take and move that hand and bend it in again you can drop and just slide that leg in or or keep it where it was and get that crunch o three two and one switching side same thing I wore the wrong shirt oh my goodness I'm so hot right now okay we're going to lift that leg just starting nice and easy I'm going to turn my fan on oh good toe yoga I don't know toe yoga I'm not a yogi um I'm not very very first in yoga I know a few moves a few sequences but I am not certified all right pushing into that back foot if you like keep that shoulder and elbow in alignment thank you for watching some more videos I've got lots I started during Co and I haven't stopped so tons and tons of material good and then last one here taking and pulling that leg in crunch it in good good good three two and [Music] one that was a good little set wasn't it reach those hands away from the toes let's finish with the rest of get free flexible restored energized and empowered to move like you should okay hug those knees to the chest good extending one leg take the other leg across keep both shoulders down this should feel absolutely amazing good switching [Music] sides awesome when we're done with this one we're going to flip over and do the Scorpion stretch okay three two and one go ahead and roll on over to that belly now your arms are teed on the floor okay if any point any of this does not feel right to you feel free to adjust as needed you do not have to go fully open but you're trying to take that leg across the body with both hands at least your forearms down on the mat okay that's the stretch right there good then if you need a little bit more you take and drop that knee excellent three two and one switching sides all the way across if you can tap that toe down to the floor good try and breathe through I want to hold my breath with a lot of these movements drop the knee if you can try and avoid that holding of the breath good release face facing down okay we've got that nice Reach Out sequence we're going to snow angel down all the way down reaching up thumbs up the backs side and pulling up to the chest line right back down and around and up and out reaching straight up snow angel turn the Palms around up the back side thumbs up tap those elbows down back reach it down Palms down and up all the way good while you're here in this up position walk those fingertips away feel that beautiful stretch through the lats and then let's repeat again again turn the Palms up up the back side thumbs up good drop the elbows excellent they may or may not touch back down turn those Palms down good and then slide into up dog great work go ahead and curl those toes under walk the in and drop those heels to the floor so good all right now we're going to concentrate a little bit more on the feet so go ahead and rock through to the toes in this down dog position my toes like to crack when I do this so [Music] good excellent two more oh yeah last one when I lived in Idaho I did a lot of snow shoveling Roger so I totally know that feeling of soreness good okay come on down nice and low if you can I always mention this if this is troublesome to you feel free to hang on to some furniture that doesn't move but if you can drop to your heels with your bum all the way down if that is not your jam I totally get it okay we're going to rock onto our toes from here too okay rocking through nice and slow [Music] good awesome good now we're going to focus on one side and you're just going to rotate through rotating through that foot onto the toes and [Music] Reverse Good switching [Music] sides good both ways [Music] o excellent awesome so right back down and all the way through few more times three two and one beautiful beautiful Roger's feeling it I love it I love it more diagonal sure sure yeah I will do my best okay all right um actually I'm going to switch we're going to go around down on all fours okay we've got cat Cow it's one that we do every week because it is that beneficial for you okay it's super beneficial for your body but it's also a part of the Vegas nerve and how it calms your entire system down so it's really really good for you so let's pull the hips forward rounding the back and then letting it all go nice arch in the back lifting the head and neck up good again rounding the back pulling the hips forward feel that stretch through the upper back so important and then releasing this next time let's add some breath to that big inhale and exhale [Music] [Music] good wonderful two [Music] more last [Music] one awesome job okay so I'm going to turn my mat slightly all right and we've got a nice leg forward okay this should feel amazing for the hamstrings Roger's probably going nope doesn't feel amazing you're going to try and keep that foot down and then bring your chest down yes just hold as long as you possibly can and go as low as you possibly can good we're going to add those toes coming up sitting back down a little bit lower and then come you back up back and forth [Music] good excellent keep going your back toes are also getting stretched nice and spread wide back behind you for support [Music] good excellent three two and one take and drop your toes to the floor so that the top of your foot is down come all the way down all the way down oh yeah good and then come all the way up and reach forward allowing that whole body to come forward good as slow as you can I get it if you're like nope my body does do that just go to where you can it takes time it takes practice and there are genetic predispositions to being more flexible I so not everybody's going to get there you can get better with practice but some people just have a lot more flexibility than others and that's just the way it is that's okay good one more All the Way Forward oh yeah that's good and then last one all the way [Music] back good we're going to slip sides other leg coming forward that felt so good on my glute too right okay we're starting in this nice when you first start awful feels awful right sometimes it's just so tight good I'm I'm almost like trying to push my hips back feeling that stretch through the hammy like crazy and then coming forward okay dropping the foot and then leaning back my toes are down I I'm just forgot about that toes are down feeling that stretch good back down I keep wanting to bend this leg like we did on the other side back and good excellent I kept leaning too far forward that was the problem couple [Music] more good and then take those back toes flat on the mat all the way down and all the way back bring It Forward all the way back all the amazing good back and forth [Music] we are almost to that portion of the class where it just feels so good those of you that are familiar with self myof fasal release it is one of the best things you can do for yourself I promise good two more excellent all right now we're going to come kneeling position position now if this really does bother you please feel free to adjust as needed you can have a seat you do not have to be on your knees okay you can also fold up your mat for additional cushion but we're going to come up onto our knees and we're going to lean back and try and grab our heels okay and then you're just going to allow your head and neck to be cradled by your shoulder blades or shoulders not shoulder blades good oh that's good and release if that bothers your backside don't go as low just get what you can you can support your hands right here on your hips you can also do this from a crisscross applesauce position Lotus position okay [Music] good excellent release round the back and one more time let's do it come on [Music] back good and slowly release come on down rounding the back and then just allow those hips to fly slide side to side it should help with all that action we just called them into right good job okay have a seat we are headed into the last little portion of this Mobility class feet straight out in front of you reaching for those toes ankles whatever you can grab good and then a nice little side to side slow walk should feel amazing plus we've got this bosanova Samba Christmas music coming it's very appropriate right good and see if you can't get a little bit lower all the way down if your face can touch your knees even better you're 16 Tobias oh my goodness oh yeah I need to move back wow you are [Music] young you could be my child let's put it that way oh excellent one foot inside of that leg Reach For Those toes and all the way up I'm sorry that you're having such bad issues with those feet that is no fun that is so hard too especially if you're trying to move and do things good some sides other side all the way [Music] over good good feet together drop those knees lift that chest beautiful job even as you do I have a lot of tightness in my shoulders so feel free to pull so that you get that stretch and take your head and neck to the side oh that is good stuff right there nice work nice work okay and then down Tuck your shin to your chest it's one of the only times I ask you to do so so good o take those shoulders to your ears another one I don't ask you to do very often and release down oh amazing great job all right we are going to head into our next little bit Tobias I will be 50 next year 50th birthday next year Year yes okay we're going to concentrate uh on using this tool now if you do not have this yoga tuneup ball you do not need to have the specific one but I would definitely grab a tennis ball or some kind of ball that uh you can utilize I like lacrosse balls as well they're great you can pause me and go grab that you will not be sorry I promise okay all right we are going to shift back a bit I'm going to try and listen to tobias's needs for the angle and so that he can see exactly what is needed okay ball and foot I'm not going to stand for this one but I am going to get low okay hopefully this doesn't hurt too much if you need more pressure for the foot feel free to stand okay and what I'm doing is I'm taking and taking the big toe down on the mat all the rest of the toes the pinky actually is on the mat and then the three middle toes are on the ball and I'm just going to lean forward get that nice stretch a little back and forth oh yeah should feel amazing [Music] yes thank you much appreciated the camera is nice to me I [Music] guess now I have a 21-year-old daughter 14-year-old son and a 9-year-old daughter so yep you could be one of my kids good excellent oh that's nice I'm feeling that okay now we're going to switch from the middle toes to the big toe on the ball okay other toes can be off to the side you can manually move them as well and then just lean in we really work our feet and we take take them for granted don't we they support us literally and figuratively you need your feet right good three two and one okay we're going to go to the ball of the foot Tobias if this is too painful just less pressure okay but if you can lean forward and just back and forth on that ball of the foot and on the ball itself [Music] good good [Music] and then a little forward and back excellent little circles both ways oh that's good stuff and then down into the arch of the foot just below that ball good [Music] good nice job nice job back and forth and then little press Downs if you can roll through to your heel awesome three two and one woo now we are at the bot bottom of the arch right at the top of the heel okay a little side to side again again if you need to you can stand for this do not have to uh be down on the floor like me good little forward and back yeah that's good stuff okay so there's this outside of the foot part and it also needs some help so I'm just taking it on the side and working it mhm good and finally heading into that heel next let's go to the very back part of the heel now if this part is painful um set the ball of the foot down and Toes down to just anchor that foot if this part is painful and you find that that heel really is painful when you're sleeping especially um or you have shooting pain going up and down that leg often it's because your calf is tight and that lends to A syndrome called pler fitis so if that is the case for you you have to roll your caps it's non-negotiable really it doesn't make it go away right away but if you consistent with it it will eventually get better good it's painful though incredibly painful unfortunately good okay roll all the way through that foot that's good okay 1.6 um I trying to think I don't think in meters um because I you know in the states we do we don't do um do Imperial is it Imperial measurements so I am 5'9 5' 9 in and shoe size like eight and a half and again I don't know I don't know if that's that's got to be inches right I think that's inches too anyway yeah that's me good oh I'm just rolling the whole thing and then now I just wanted to get my foot ready for this okay big toe down pinky down and then a lean into those [Music] toes good good stuff excellent after this we're going to head into um other parts of the body that needed I'm sure Roger will appreciate the back and probably uh lat because you have to use those suckers for um a lot of snow shoveling but Lisa if you have another area that I missed or that you need if I didn't read it quick enough let me know again good now I'm on the big toe only [Music] [Music] Christmas carols they're the best good all right let's come to the ball of the foot oh yeah a little bit of a rock back and forth if you need to have a seat it's all good I get it back and forth good and then forward and back good and then a little bit further down right at the base of that ball of the heel heel ball of the foot and then the top of the arch LS okay okay I will do that I [Music] promise I don't know why that matters to buy a saw you can figure out eight and a half whatever that is in American sex I don't think it plays any part in what we're doing tonight so we'll just move on good okay middle of the arch o [Music] mhm good back and forth up and down wherever you need to me this is the most painful part is that Arch you know there's a lot of connective material and tissue in there so let's go the outside of the foot good awesome and then finally that he at the base of that Arch top of the heel and then when you're ready bottom of the heel I think it's the hardest part to actually roll cuz the ball wants to get out from underneath you but if you pin your toes down it should help good awesome job okay now I really like to tackle my backs side with I'm not going to do that okay uh foam roller covers way more ground so let's tackle that okay and this is my favorite actually it's one of my favorite my fasal releases is that low back and upper back go ahead and support your head and neck lift your hips off the floor and just roll the whole length of that back side amazing amazing now as you're going up and down take stop take notice of where you feel like you need the most help okay right oh yeah my lats are toast too Roger I'm feeling um lots of tightness and fun fun zinging moments for sure but my low back is tight as well so before we head up to the upper body let's go ahead and get that lower body now it's okay to roll across that low back unless you have some major back issues okay so listen to your body make sure that you do what works best for [Music] you and then in that low position go ahead and head to an angle towards that ql your quadrus open your legs up nice clamshell position use that top foot to push and you're just up and down kind of your kidney [Music] region good and then staying in place a little side to side oh that's good one of the best best best low back uh releases that you can do is take a block put the ball s the ball on top on an angle in this region and lay right on top of it with your legs in the same position so if you need a little bit more feel free to do that tonight too let's switch sides [Music] up and down pushing through that foot oh that's good stuff I don't know why I don't do this as often as I should right it's just one of those things little side to side good so much tightness and roll again focusing just on that low back rolling all the way through taking your knees back and forth go what feels best to you good excellent and I am going to I love the Christmas music but I'm going to put on even more chills so that we can get into that mindset so nice and chill okay and I'll take anything I love it Lisa thank you you're always so kind and accommodating good okay rolling the upper back now good it's typically one of the areas that we hardly ever address one of the ones that needs it the most and that is your lats okay we're going to turn on our side you're going to support your head and neck with that elbow on the floor and then you're just leaning into that armpit and oh my gosh right away you're probably screaming my body is anyway you're using that top foot to push back and forth holy heck [Music] good and then side to side so it's a slight lean away from the um armpit oh my gosh [Music] right it's been a while since we've done this I haven't um I haven't been teaching this class like I used to once a week go ahead and release that bottom arm take the top arm toward the head and neck this is my least favorite but oh so necessary little tiny snow angel of that arm oh my gosh mhm yep that's terrible in the best way [Music] possible three two and one back to that elbow support and roll all the way through yep it's the almost catch your breath kind of owie right at least for me don't forget to breathe good okay we're g to switch to the other side I'm going to turn face so I'm not I haven't got my back to you guys all right so supporting that head and neck you're in your armpit and you're just doing a nice reconnaissance work here rolling through and then you're going to lean back slightly opening up that chest up to the ceiling yeah ah like I said it's one that we hardly ever tackle but it is let me tell you owie right good good a little side to side action excellent good all right we're going to release that arm take that top arm up and around cradle the head and a little bit of more side to side and then also snow angeling that arm on the [Music] floor three two and resupport that head and neck release that arm and roll through again [Music] oh get what you need from it it'll be better in about 2.5 seconds 3 2 and one good okay let us do the whole back side one more time have your um other tools handy I'm grabbing uh this and putting it back in the mesh we're going to tackle the neck after this to finish out class okay I'm bringing my um yoga block with me one more roll through back and forth on that back side because it just so right all the way [Music] through good three two and one wonderful okay now I'm going to set up where I have uh this right here on my neck okay I'm going to rest my head on the Block itself if that is not what you've got the setup you've got I would take a towel roll it so that it's about the size of the ball okay and then you can put it on top of the block on the floor any which way you can take your foam roller in fact and lay on it as well we're going to get into our nice relaxed state I'm going to turn even my lights down so that you can chill out yes [Music] yes we're going to have nice dark relaxing time right here okay good we all need this especially this time of year when it can get a little to try and get everything done but we're going to take some time to just breathe and remember that that's not what it's about anyway right this season is a time to be together to celebrate each other and of course giving but more important than actual gifts is the time that you share right so just remember that as relax and let the body just melt into the floor take a deep breath in through the nose and out through the mouth one more time and out good just imagine yourself like a candle just dripping into the floor slowly melting bit by bit good excellent now we're going to practice a breathing technique that I have been teaching for a while and it's so incredibly beneficial that you should implement this into your everyday life really truly it helps bring about that calming nature that I talked about earlier the vagus nerve it it helps that fight or flight system to turn off so that you can have better sleep better quality of sleep yes and better reaction to stress I promise okay so what it is is two breaths one sharp big inhale another sharp smaller inhale and a long exhale so let's do that together it's through the nose and out the mouth [Music] again again three more two more now with this last exhale just feel every part of your body relax big inhale twice take a few more moments for yourself I'm so glad that you came this evening I'm so glad that uh you were able hopefully to get the stretch and the release that you needed I appreciate you being hair hopefully it helped you and please note we've got fantastic um classes tomorrow if you are a part of the app you're a subscriber in the app we've got uh Happy hit Miss starting at 6:15 PST followed by um holiday hustle that is a 30 minute hit class 30 minutes of crazy amazing uh work and then we follow that with another candy cane core Crusher so hopefully you can join in 7:15 and 7:45 live PST Pacific Standard time so hopefully I can see you then and um yay I'm so glad I'm so glad Roger it was great having you here I hope you feel better and I'm glad to have helped you hopefully in a SP small way um get free from the stuck snow shoveling uh issues right Tobias thank you for being here Lisa thank you for being here hopefully I will see you guys soon day four of 12 days of Fitness we are on our way to that uh dday right thank you have a wonderful rest of your evening Mah bye