- You can't always take your equipment with you. So we're gonna go through a 15-minute essential mat work today. So I like to take my bottom arm and hold my head for extra support. You could also put a towel underneath there or bring both arms out in front of you, if that's comfortable. And we need to make sure that your hip bones are stacked. You're gonna take that top arm up, you're gonna lift it up to the ceiling, follow the hand with the eyes, and then you're gonna open around, really just get a nice stretch that chest. We'll bring the arm up and then bring the arm back down in front of you. Let's do that three times on each side. Inhale. So when you start here, make sure you're not lifting your neck and shoulders and you're not letting your abs go. Keep your abdominals engaged and keep your shoulders down your back and your neck nice and relaxed. We're gonna take a breath in. We're gonna start to lift the arms and then we're gonna exhale, roll about halfway up, our low back barely leaves the mat. And then we're gonna roll back down. It's actually a lot of hard work. Inhale to rotate. Notice as I flex forward, my bottom arm is rotating in to make it more comfortable on my shoulder. And as I roll up I'm gonna take that hand back to face the front position. And then back to center.