Hello everyone! Tutu Mora here with the Y bringing you tools to feel well in your body,
mind and spirit. Today we're gonna get up and get moving! All you need is your body
and a soft surface to lie down on when we do some mat work so let's go ahead and get up get moving!
So first things first. Let's start standing
standing here. I'm gonna adjust my camera here but make sure you have enough
space so that you can move around without hitting anything in your environment. So
we're gonna start just with a little twist. Let your arms be loose moving from side to side.
How big and wide can you make your arm span here
and see if you can just expand out in all directions!
Now let's come back to the center and let's open our arms wide all the way up in the air and now
we're going to start to forward fold bringing those hands all the way down to the floor.
Now when you get down to the floor I'm going to turn to the side so you can see
I want you just to wiggle your legs while you're folding forward. Wiggle those legs,
bend the knees you can let your arms jiggle too just let everything be loose
and then you can come all the way up. Let's bring those arms back up, reaching for the ceiling and
then letting yourself forward fold reaching those toes down to the ground and wiggle wiggle like
jelly, bending your knees wiggling your arms and then once again open all the way up to the sky!
Reaching, growing tall and forward folding all the way down to the ground and wiggling.
One more time let's open up, growing nice and tall, folding down towards the ground
wiggling, bending those knees letting those arms wiggle everything being loose and then you can
come all the way back up and let's bring those arms out wide. Now see how wide you can make
your arms reaching through your fingertips let's open the legs out wide we're going to take a twist
and then one hand is going to reach for the opposite foot as you forward fold again.
Let that other hand reach for the sky and your floor hand reach towards the floor
and find that nice stretch bring yourself back up. Let's take that to the other side!
One hand reaching for the sky the other hand reaching for the ground back up and again,
and up and again,
reach reach one more time to each side
and all the way back up. Nice job! Take a second, feel how you feel.
Feel a little bit looser maybe a little bit bigger wider more expansive into the room?
Well let's take it over to the mat so go ahead and grab your soft surface
and you can lay down. All right so let's start on all fours on your hands and on your knees.
Okay just adjusting my camera so you can see now
we're going to start to round that spine here rounding that back into a cat pose here feeling
that nice stretch through your back and then we're going to reverse that so your back now has an
arch into what's called a cow pose. So you can think of this animal as you're doing the pose.
Taking this into your cat pose
and into your cow pose.
Giving yourself some nice deep breaths here let's take that two more times into your cat pose
and your cow pose.
One more time into that cat pose
and into your cow pose.
Nice job! Now we're going to sit back into our heels here just like that
reaching those arms overhead
and just reaching forward letting your arms go as long as they
can breathing into that give yourself a nice stretch here
and then coming all the way back up and let's turn around.
We're going to turn on to our backs here and we're going to create a bridge with our body so if you
think about a bridge how it has one piece that's up in the air held together by two pieces that
are supportive on the ground and so we're going to construct that same thing here with our body!
So our legs are going to stay our feet are going to stay planted on the ground and our shoulders
are going to stay planted on the ground and our torso the middle part of our body is going to be
that piece of the bridge that's up in the air. So let's take a little curl of our spine here as if
we're just tucking our tailbone between our legs and then we're going to lift on up making that
bridge. So you see how your feet are planted firmly your shoulders are planted firmly into
that mat creating that stability and then the rest of your body gets to be up in the air. Let's go
ahead and melt back down, letting your whole spine returned to the mat and let's take that again
taking that little tail curl and then lifting up making your bridge
and melting back down. Let's make two more bridges with our bodies here
and last one.
Now when you're in your bridge, make sure that you can create a nice straight line
with your body here so everything feels nice and supported melting back down.
Now the next thing that we're going to do is we're going to create a table with our legs. Now
the way we're going to do that is we're going to bring one leg into a table top or a shelf
and it's called a table top because you could rest something right on your shin here and it would
just stay there like you would put something on a table and let's bring that other leg up
with it. So now we have a nice table if we were to put something there we want it to stay. So
let's create stability through that space now the rest of us we're going to bring our arms up we're
just going to float those arms overhead out to the side down towards our toes and back up making big
circles with our arms while our legs stay in our table top. Let's make two more circles.
Make sure you keep your spine nice and heavy on the mat! Let's reverse those circles.
Two more, hold that table steady
if we were to put a glass of water on that table we wouldn't want it to fall down
and then go ahead and rest those arms. Now let's come to our legs one leg is going to stay in our
tabletop while the other leg just kicks straight out and back into our tabletop same thing to the
other side straight out and in our tabletop. Now while you're doing this, what's the rest
of your body doing? Is it able to remain still and steady or is it wobbling and moving around?
See if you can keep it still while you just move those legs. Let's take one more to each side
and bring those legs back down. Let's take two more bridges
there's one and let's take our second one here.
Nice job! Let's go ahead and sit on up.
Next, we're going to make ourselves into a ball and start rolling our bodies like a ball.
Now how are we going to do that? Let's bring our hands behind our thighs. We're going to
bring our legs in that same table top position so go ahead and make a table top with your legs
and allow yourself to stay seated and now just like a ball, we're going to start rolling back
and forward back and forward taking it again,
pausing when you get on up. Let yourself hold here see if you can keep it steady
as you breathe and then take it back again rolling and pausing.
Rolling and pausing. Two more rolling and pausing
rolling and pausing my equipment's a little uh squeaky let's take one more just for fun
rolling pausing. Nice job! All right let's turn over on to our stomachs.
I'm gonna tilt my screen down a little bit so let's go ahead and lay flat
out arms outstretched legs outstretched like you're a superhero flying over the city that
you live in or the place that you live in just thinking about flying in the sky over that space.
Now what we're going to do we're going to lift those legs up a little bit
and I'll scoot up so you can see we're lifting those legs up a little bit
we're lifting our arms up a little bit and we're just going to hold that and breathe.
Now let's flutter both of them together in space arms and legs just wiggling here in the sky
as you're that superhero flying over the town you live in
and rest. Nice job! Now let's go ahead and come all the way up
just like we did before we're gonna sit back into our heels reach those arms out and take a breath.
Nice job! Now let's go ahead and find a cross-legged position just sitting on your mat so
legs are crisscross
and let's bring one arm to the mat other arm is just going to be out in space
we're going to lift that arm up and take a big old stretch to the side,
breathing into that stretch and then let's take that to the other side as
if you're making a rainbow with your arm taking it all the way over deep breath
and again, let's make that rainbow bringing it up and over
and again.
Now on the next one as we make our rainbow,
we're going to give it a little twist as we take it up and over
see if that feels good in your body we'll take that to the other side a little twist
let's take one more to each side.
Nice job! So our next stretch you can either keep your legs crisscross or you can bring
your feet together opening your knees in whatever degree feels comfortable for you.
So whether you want to keep your feet together or if you want to have your knees crossed we're
just going to reach our hands out in front of us and start to lengthen forward nice and long
and then stacking ourselves back up,
let those shoulders drop as you do and let's take that again starting to take yourself forward
and lengthening through that spine all the way back up. Let's take that one more time
and then let yourself relax. Let's go ahead and stand back up.
Okay!
So we started class here standing up, moving our bodies. We're going to finish
in the same way so we can just see how much looser and better we feel than at the start
of class now we're going to start by just bouncing on our feet let everything be loose.
You can shake out one arm, you can shake out the other arm, you can shake out one leg,
the other leg maybe you want to shake out both arms and one leg
or both legs both arms. Maybe your head wants to do a little shaking too
let your body move or if you want to you can just bounce on your feet
and then let yourself rest. So just like we did when we started class,
we're going to reach those arms all the way out up towards the ceiling
and then dive down towards the ground. Reaching for your feet
and then let your legs wiggle. Let your arms wiggle, let everything be loose and then you
can take yourself back up. Let's reach those arms out all the way up to the sky
and then diving down towards the ground reaching for those toes and wiggle those legs out wiggle
those arms you can even slowly shake your head from side to side while you're down here. Let's
do that one more time! Let's go ahead and open those arms reaching out and up towards the sky
and then diving down all the way down towards your feet toward the ground and then start to wiggle
let everything be loose
and then you can go ahead and stand back up, shake it off, shake it out,
let yourself wiggle out any little bit of tension or whatever wants to move out of your body.
All right!
How do you feel? It was so much fun just to take a break and to move,
to get a little silly, to get a little wiggly and to roll around. Sometimes movement can help us
feel better and it's so good for the body to get up and just move! So I hope you have a wonderful
rest of your day and I'll see you back here next time on the Y's YouTube channel. Take care!