Welcome to our essential Flora exercises. Let's begin with our arms swimming out to the sides and letting it flow upwards. Yes, beautiful. And back out to the sides honoring the element of water. Lovely and swimming through the center. Really scooping the space around you that quality of water beautiful into Earth.

Hands on the ground circle around here. Beautiful other way feeling rooted and connected to the floor and feeling by moving your hands around touching different areas around you. Crossing over. Beautiful back to the center and now with an airy light quality of our Arms, loading them up to the sides up slightly to the side and all the way out beautiful. and allowing yourself to fly here to expand your wings. Beautiful.

And again, flying out to the side, allowing it to grow full capacity and releasing down into the energy of fire. really sharp movement here. In and out. In and down. In and out. In an up.

Lovely, keep it going and releasing down to one side single arm, the emotion licking it off, up to the side and low. Other side. The sharp blade like movements here Think through. Yes. Beautiful back to center and shifting over so that we're on our hands and knees, pop your toes under and circle around here. Circling your knees and your hips and reversing the circle.

Just allowing for openings. Beautiful. Straight in the legs and bounce it out here. You're up on your toes. Nice. Shake it out, and pedal your feet back and forth.

Getting faster and faster until you're shimmying your booty and bounce it out again for fun little torque and pedal back and forth again. Yes, stretch it out. Beautiful. Dip in your head down towards the ground. roll through your spine. And getting deeper into it really rolling through cat like motion.

Stretching back and release your knees down and sitting back with our legs in a butterfly position then to a straddle in a bend one knee and watching it come in and lengthen out the other side, watching it slide and lengthen out, coming in towards you. Then out and other side in and sliding out. Keep it going. Beautiful. You can watch your foot slide in. really supporting yourself with your hands.

Straight spine and over to one side here getting all the way down to the ground. You're gonna lift a knee up and straighten up towards the ceiling. Straighten up. Beautiful. Bend and straighten. Nice and coming up to your forearms a motion open up and straight up.

Straight up, really lengthening your leg here, stretching through the hamstring. Beautiful. Releasing the knee down to the side. Sitting up, same motion, still supporting yourself with your arm with your hand. This one's more tricky, more challenging. Beautiful, releasing down and slowly switch over to the other side.

Melting on down to the ground. Open up your knees and straighten that leg straight off as high as you can. Opening the back of the legs, straightening the leg nice and long. Beautiful reducing down and going up to your forearms opening up the knee and stuff. Straighten up towards the ceiling. really working on lengthening the leg activating it.

Yes, he comes down. slowly come up to sitting and the hardest one. Here we go. Beautiful challenge. Your leg doesn't have to be straight up. Just lengthen as much as you can.

Beautiful and switching over. Again, melting down to the floor here. Enjoy it open up and bend and straighten the leg. As high as you want as high as you can. Working on really having a nice long leg. Beautiful releasing down coming to your forearms, stay motion, open up and extend, bend and extend beautiful settling down coming to Completely sitting position and stay motion, really lengthening here.

Supporting with your arm length and settle down slowly moving over to the other side, repeating this whole motion, melting down to the ground. really feel yourself on the ground here. Open up and lengthen. Bend and extend beautiful pointed feet. Releasing down slowly pushing yourself up to your forearm, open up and extend your leg. Yes, have fun with this.

Beautiful lines and closing your knees together pushing up to sitting. Again, open it up and extend out as far as you can to whatever level feels comfortable for you. You feeling those hip flexors working beautiful release hands down, feet in front of us into a butterfly position and straddle out, swim one arm behind you. So you're supported in the back. You're gonna bend one knee in, and then the other into a cross legged position of hugging around that arm that is in front. Nice.

Crossing and crossing and then unwinding here. Really supporting ourselves with the ground and contact is strong. And let's go ahead and swing one leg. In and out. Yes, like you're hugging that arm. sliding around.

Explore here. Yes, and release it out, twist drive. It'll slowly switch hands when the other one behind and in an in to our cross legged position. Lovely, keep it going. lighting, strong, graceful motions and bending one across and swinging the other leg around opening here, finding spaces to play with. Explore.

Amazing. and spread it out. Both arms behind and one comes back forward. We're gonna lift here, a little booty lifts up with a soft arm. Trying to keep our legs straight. Just a little lift, really using the strength of the arm that's behind you.

Yes, and switch it out. Other side, lifting up through the middle, lifting our hips off the ground, our feet stay right where they are and our hand is firmly planted behind us. And switch and gently twist here. Lovely. Beautiful work legs close. They come in, and we're going to go ahead and hug our thighs and gently tap your toes here.

Getting into a nice seated balance position, getting warmed up. And really play here with fully balancing as you switch through, really hugging yourself and lengthen one leg and down, lengthen the other leg and bring it down really working on activating the back of your leg so it fully straightens. Yes, nice slow mo motion here keeping that balance core is engaged. Yes and a little modification here you can do the same motion, but with one hand under one thigh and the other hand under the other thigh, really feeling yourself there, the back of the legs, extending the leg fully as the other knee bends. Beautiful. Core helps you balance and hug it and fully extra challenge straight in both legs and bend straight and fully.

And bend it down. Yes, really hugging yourself here. And bend. straight in. Beautiful, and release down. Nice arch and prove you're back here.

Just stretch it out a bit. Beautiful spine. And over to the side here, we're going to come and push off the ground, our back leg is going to lift in a bad position and really use your arms to push off and blow it gracefully. A little momentum move here but you're using your arm muscles to really push you off the ground and land precisely. Yes, the little Earth. A little air Incorporated, gently lengthen the leg, feeling it with your arms and stay motion, this time with a straight leg a little bit more challenging.

And see how gracefully you can do this. Getting close into the earth as you push away from it and playing with the air element as your leg is lifting up behind you or to the side of you. Wherever feels best for you. Lovely and stretching over that long leg. Take a breath here. A few deep breaths.

Beautiful, come on up and switch it over to the other side. Both bent legs and pushing off the ground. back leg is lifting off. Yes, allowing your arms to flow gently as it bounces off the ground really pushing off the ground. little sneaky push up here. Beautiful.

And lengthen your leg touch it. And same motion towards the ground, pushing off straight leg up. Yeah, enjoying a little wave in the body. Enjoying that lifted leg out to the side or behind you and enjoying your contact with the earth. Beautiful stretching over that long leg. Hold it here.

Stretch it out. Breathe. And gently roll out of beautiful. crossing your legs, twisting here to the other side. Yes, a little quicker. Beautiful arms come up and feeling the back of your arm.

Yes, melted down through the center. Other side, other arm and slide back behind. Yes, melted down. Amazing. feet out to the sides, hands on the knees and slide down and up your shins, adding a little juicy head and spine motion with this really melted down and then pull it back really feeling the front of your shins up your legs. Allowing your back to really curb and relax here.

Beautiful through the center, fire hands. Beautiful through the center user prayer hands to move through to the front to the side to the other side melted down into the back. Beautiful through the center, melted down through the side, honoring all the elements to the other side. All the four directions. And the back. Yes, melted down.

Beautiful. Keep it going to the feel yourself. All four directions and all four elements. Beautiful bonus move here lifting your booty off the ground. circle around. Other way.

Yes, so strong and graceful closing those lines up and congratulations PT that was our central floor exercises.