Class #1638

Continuous Mat Flow

30 min - Class
58 likes

Description

Junghee Won teaches a Mat workout focusing on continuous movement throughout the class. She gives wonderful modifications for different bodies and levels so you can make sure you are working correctly for your body. Junghee also encourages you to keep practicing so you can continue to get stronger.
What You'll Need: Mat, Pilates Pole

About This Video

May 04, 2014
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Transcript

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Hello, my name is [inaudible]. Welcome to [inaudible]. Uh, anytime, uh, this is gonna be Matt workup and I'll, we'll do a few reps and then a lot of the movement is so, um, it's a, you want to see a lot of uh, uh, just a continuous and move them at the weight of law. And, but also I'm going to explain, um, what do you should do, do the or modify for this kind of case you have for your body. Um, I will show you as well. Okay. So we will start, I'm going to start on the back flat just to breather. Breathe in and then breathe out. Breathe in and breathe that one more time. Breathe in and breathe out. And then you're going to bend your knees or chest and bring the Hara and find your powerhouse. Reach, laser and pump. Inhale, exhale. You know, five Xfi pumps, you know, two XL, three XL, four XL, five XL, six XL, Sephora. Keep you up. [inaudible] eight [inaudible] [inaudible] nine almost soda. Oh, more time exited.

Two, three, four, five. And then you want to lower your legs. Um, Zap, I like to use the, the uh, actually the, this one so I can be more stable in my legs. And if you have it you can use. So this Abi whereby you, when I wrote it down, so you start to right here. Inhale, bring your head up, Rolodex, sail and then stretch [inaudible] Roy data pushed the table under and then touch the head. And again, XL, my Ebay is actually kind of a flat so it's a harder to articulate so I have to really force lot and inhale x aero loves. So this case is a good to use a strap [inaudible] and wrote it down one more and I do a stretch more deeper and then you want to roll it out and done. Okay, so I'm going to put the bar down and then we do our over head. So here Ben, Denise and stretch liaison here. Open your life. Flex and together over flax together and over or pull flex, reverse. You can go a little bit deeper together like this, but you don't want to rest. You want to be a little bit up road out here together. Push the hills open over together. Push it the hills.

Okay, now we do single leg circle. So here, one and two and three. You can go a little bit bigger if you can control and reverse two, three [inaudible] for all my time. Five. And then here we go. Here can stretch Michelle. Lengthen the other leg too. And that'd be the change. So here, one, two, three, four, one more time. Five rebars one.

Think about the more abdominal and then lake. So dominate mostly is abdominal. Okay, now Ben stretch. Lengthen the other leg and then put it down. Now we're going to do rolling, likable. So naturally just up bottom towards your heels. You don't want us lie there. So we want to lift here, Ho Jane Cosa, we uniformly and to not your chest, usually a power house to lift your legs up.

So hold your bonus and go down, come back down and again, roll through the spot and come up and roar through the spine and come back. Made sure head is a forward so you don't want to rest your body into the head. So keep your head forward. Last one and come up. Okay, some bottom back. Use Your power house at this time and then with the single leg stretches. So here I showed you the how do transitions here to here.

Use Your Power House roll down. So here one, one, two n to make sure keep the long neck. Use Your apps to bring your head up. [inaudible] you want to pull you up dominant so you are going to elevate a little bit so you don't want to hang different right here, here, here, both the knees to your chest. Really Hawk in our enrich. Absent Pool XL, you know, suck your stomach and really tight.

So I'll make a really slim and farm XL and again reach arms along two and x as all the muscles you have to really activate here last mile. You can do this too. And exhale. You can rest your head down for a second. So you have a neck tight, then lose. And then you get that to get the strength. The little by little. Now we do single shrill legs. So here, one, two, one, two. If we have a tight hamstring, you can go here. That's okay.

Then when you get better, you're going to be here. When you get even better, you can go all the way up here, right? Make sure you want to lift your powerhouse. Always lift so you don't wanna know. Hey you wanna lift, lift, lift, lift, lift, lift, lift, lift. Okay. Uh, next one is a double show legs. So here is the easier version down.

And then up just a little bit. Make sure when you reach a lays out, you want to pull you up dominant, tight. So make a slim again or this is more a challenge. One more time and come back or may show it wasn't really outside. And then we're going to do a crisscross. So here we go. Twists the right again, always lift two is to the left, two is, is the right come up high.

Twist the left to the right and left. That's it. And then we do spine stretch forward. Does the spine stretch forward? Lays open, arms are straight forward. Michelle lengthen your spine, trying to sit on your [inaudible] to the table so you don't want to hang down. So always the left, you'll see, I understand you need a hamstring of flexibility too for these petitioners. So gradually you want to lift it up here. So inhale chin on your chest.

As you exhale, roll down cable, lift your powerhouse and roll up again. Inhale and exhale. So open up your spot and Rebecca [inaudible] too much. So here, annex, exhale. And then you want to increase the DHEA more, a deeper lie. And then Rebecca. Okay, now with the open like rocker rocker manganese version, we want to check the bath space is the one on of you don't want to fall off or we go a little bit more forward. Okay. Uh, open leg rockers. So here my arms, this ray, keep down this ray [inaudible].

Of course you need a powerhouse. Engage and Rachel laser and you're going to a couple of times you can do that or you can do a little more choreography. The hoodie, the balance a little bit longer and lower down. And then here we go. So we go rocking back and come back up and again, roll down, come back up, just like a rolling, likable. And here come up one more time and come back. Laser closer together as I did and pulled on my list here. I kept the my arms in here. Okay, so here we go.

So you're going to roll down next exercise to the a corkscrew. So I'm doing the adjust, a little range of motion here and to the left. He now hold your breath. As you exhale, come to the center. Inhale XL center. You can be maybe lift your bottom a little bit, let it be up and control down.

Let it be up control down or you can go a little bit bigger and the old way out the side and then hug your legs. Okay. Now lastly do [inaudible]. So the saw is here. Same thing, trying to sit on your little [inaudible] body weight a little more forward, not to the back. Okay, so work on your power house to be forward. Lift your chest, always twist to the right and then XL stretch you right here and twist the left XL. Keep, lifts your powerhouse. Again, twist though rye breathing is important than the sole exercise and tourist and excel. So inhale, twist an exam, one x or two x three two is either side except two, three. And come up.

Keep lift your pals as yellow yams down. And then let's do the stomach position here. So you're gonna do a neck roll. Sam. Here, my hands are a little bit higher. Lengthen just a little bit. Lift and stretch your spine.

Lengthen and come down. And again, inhale up, up, up. Exhale down. One more time. Up Open hold. Look to the right circle down to the left and center. Look to the left circle. Keep lift your power house a year and center all the way down.

Now we do single leg kicks. Yeah. So may I show you on I lift Japan has a long next year. One, two, one, two, one, two, one, two kick, kick, kick, kick, kick, kick, kick. A, one more set. Kick, kick, AA kicks. So here we go. One, two, three and stretch and down. One, two, three. Answer at and Dell. And again, just one more set. And down other side. And and you're gonna put your hands on. Push yourself off, sipping on your heels.

I like to make a little bit, needs a WIDA and stretch your back. You don't want to just to let him down. You want to be stretched. Okay, now let's do net. Paul, I'm getting high. So here you can use it. This if you have it, if you don't have it, then you have to Jafar House a little more. So Hanzi here cause I have it. I'm going to use it. So here.

So lift your powerhouse. You would record your table under roll down. Okay. Bring your head up, Rola Hebrew roller. Ben Dover. Roll up instead of tall here. Lengthen. And then you made sure it's a neck pole. So I want to put on my neck a little bit longer as you roll down.

That's why I close a neck, Paul, and come up and over. Roll up and sit up tall again. Long neck. Paul, keep strengthen your neck here as you roll down, we do powerhouse. And again, inhale and Ben Dover XL [inaudible] or roll up netball here through the powerhouse. Feel the engaging and same thing, powerhouse, nec powerhouse, and then all the way down. Okay, let's hit the shoulder bridge. So here if you dial down, ums and obey, show had a fun new down, showed us a really funny precedent. So color table on the left and then you want to roll down a couple of times and again from the table roll up. Make show your body is from and roll down. One more time in is up. Now I'm going to kick the one I got off.

So here when you lift your leg, hiphop loyally down so you'll make sure every single time you want to lift. And again, lift change as a side. Kick up and lift. Kick up and lift and kick up and lift and lower Dow Kibbe. Lift your bottom up and roll down. Exhale, bend your knees, hug your legs and then we're going to sit up for the spine twist.

Make sure this is really far. Try to not to move here. Inhale as you exhale, twist center. Inhale, lift. As you exhale, twist and center in it and left as excellent. A little more, little more. Inhale, lift as you XL center. Hello Yams. And then we do check knife. So here straight lays a strong, always over the abdominal here. So kick the leg over control, push yourself up as high as you can and then roll down and okay, how about three times and down or more and roll down. You can do flex the feet, that's fine. Okay, last to do. Now I'm going to do the yellow sidekicks.

So my elbow to table is at one strain lie. So the g edge, the Matt, right? It's always, I measure here lays a front so I can have balance a better not here this way, this way and make sure everything's along there. So live to this leg, upper leg up. And then I do a little bit Ruta to kick up higher, so not too this way. So rotate a lot of rotation and then you kick front, reach back again. So this is a lateral rotation. When you reach it back is a, and again, once you reach a back, if you have a good control you can put your hands back here. So I'll reach up, reach and up, up, reach it to the bat.

And then there's the together. I let too. My hands are down because I can manage my leg up higher, better because I'm pressing down. As you lift lower down again, press down as you lift, lower down and press it down as you lift. Lengthen your spine as your Loyola does a whole body. This has a connection at one more time.

Lower down circle five is so one, two, three, four, five together rivers. One, two, three, four, five together. Okay, Ms [inaudible]. So make sure everything just Trainline. He already got the left angle. One, two may show when your [inaudible] keeps stable. Your shoulder right there, cause I don't want to go here and one too. So you have to work on the back muscle actually and one, two and back and as high as you can and one to reach it to the [inaudible] laser together. I like to be, your hip is a slightly forward because I see all the time people will go back.

It's a hell like kind of hanging. You want to engage your powerhouses. I like [inaudible] over here, forward, up, reach down and up. Reach it down and make sure everything is long and up. Reach it out. Last one, circle five. So one, two, three, four, five together, reverse back together. And then we gonna do the teaser. So here we go.

Jesse know what I learned. Teas are this way. So there's a lot of different types of cheese teaser these days. And so I'm not, I'm going through the this way so far in Japan, our house stretch, Alisa Rola, strong power house, your legs, everything has to be connected here and there. You're rolled out and touch your head. The Rola. Okay. Yeah, long neck opened the chest always and rolled down. And again, Rola. Here we go.

So [inaudible] so out. La Rotations, I can use my ba. [inaudible] inner thighs, everything. Wrote it down and roll up again right here. More challenge. Laser Dow laser, laser down Elisa legs. Za plays up. Everything's now. Now I'm going to go, everything's up. Teaser rich is up. Everything's adapt and come up. Um, Zap reach always.

Last month. [inaudible] up. Powerhouse Speller. House. Okay. Now, let's see. Do a hip circle. I love eve. Cool. So here I'm going a little bit backwards. Hold in here. May Show you on a little bit.

Lift your chest, not here. Sinking. So here, if you have a travel too, then you can go this way. So gradually you want to be here, open up a chest and made sure shorter is a stable. So you trying to not to move your shorter. So here as high as you can. Circle trying to look up and lift your chest.

Circle, lift and circle and lift and circle and lift. So lifting your chest instead of this set up high. Okay. Alright, so we did a lot of flesh and after here, so now time to dia swimming. So I can open up my hips right here. Slowly, right hand the left leg. And then change and change.

Always lift your chest without crunching your net and switch. So I can go. Inhale, exhale, inhale, exhale. And then Joseph, gently down here and then sit back on your heels. Hands-On. Push yourself up, stretch your back. Move slow. Here we go. Okay, now let's [inaudible]. So here, shoulders over. My hands. Of course a push up position. Head is up, you don't want to hang down head. So here, right leg up, push the heel back and forward to two times and change and change and change.

You move a more and more rhythmically if you can. And here we go. Okay now let's do the uh, my mate. I love more mud and it's good for my body. So trying to pick on Easter together here, if you have a knee issue, of course it's a very hard for you. So maybe you can have, you might do this way. If we are fine, then trying to put the knee to knee together, right? And they'll grab your ankle arm of stress or make sure you want a straight body is that of this as they're trying to really, really stretch our body cuddly.

So here, inhale, always lift the first and as you go exer stretch side and come back to the center balance. Edible down and stretch this way may show he pulled down so you can open up your side and come up in here and Xcel go deeper and center. Just so you know as much as you can and some people are flexible on the sideway. Some people, not everybody a different, right? So just to go a little by little deeper, open up the side. Even you can go here. Ever measure it was a bad two-ish. Your body, not elbow. So twist your body this way. Keep them out and then side again and stretch it out even deeper and come up.

And then at the sigh here and center, now you're going to change your legs this way so you can rest your knee and then come back to this way. When you do the ciders stretch, you will feel which is that is a tighter than the other side. And my case is this is tighter side, so I had to stretch more. So in an up XL, take your time and this Reggie deeper and deeper, deeper. Here we go. And other side XL come up. Inhale, Xcel trying to go deeper. Even you can pull out I sometimes it's this way to inhale and exhale.

One more time. Inhale up. Exhale more here. Keep the [inaudible], twist your body, keep their butt out. So really stretch everywhere as much as you can. Sigh deeper, even deeper up and at the side. So the way I'm going to go further. Okay. And then center and [inaudible] always when you lower your arms, always oppositional shoes. A kibble lift from the power house. Okay. Uh, let's see. Doody a boomerang.

So Boomerang is one of my very favorite. I love it for some reason because a lot of movement. Okay, so here is the lift your powerhouse. Think of the kick the Lego twice you instead of oil sink. So you want to kick the leg up quickly, open, close, and then you'll catch the Ballas ums. The rich kid lived your powerhouse.

So elbow down, hands back. [inaudible], squeegee, and our thighs are really family. So you're going to go down gently and live jams up to be over right and pull it up. Diamond. I instill circle yams. Make sure you want to stretch this way here. Here again, lift up, open, close control, balance, edible Dow cube, live Julissa, hands control Dow lip circle. Paul, we can go deeper and deeper or two all the way and lift up open, close, con shore, ballasts and arms. [inaudible] back higher, higher XL. Last one up. Kick. Open, close control up.

Bend the elbows, the Dow. Hands Back, lift cable. Lift. Stretch your shoulders everywhere. [inaudible] if you don't wanna stretch a little more, you can go all the way down. Okay. Alright, so now we're gonna do the seal. So I'm saying is that of your knees? Grab your ankles may show you want to be, have a good balance and you don't want to hang down your legs. [inaudible] keep, use your past. Everything's engaging into the powerhouse.

So here we go. So one, two, three, back. One, two, three. Again, you don't want to touch your head. Okay. One, two, three, one, two, three, one, two, three, one, two, three, one, two, three, one, two, three. And control. [inaudible] okay. So, uh, I hope you enjoyed your workout with me and something you can to do. You want to keep, try, try, try.

And there's some there you can really get into the position. Uh, placemat isn't that easy because there's nothing you guys support, but you want to keep trying so you can get stronger to stronger and that you cannot make a beautiful movement. Okay. Thank you very much.

Comments

2 people like this.
Such a Delightful Lady and so very Gracious.
Paola Maruca
Thank you Junghee Won for a beautiful and solid mat workout. The beauty of this method is that there is no limit in keeping learning. No matter how many years you have been practicing or teaching Pilates there is always something new to 'absorb' by wonderful teachers like Junghee. I got so many precious cues from this brief workout. Things that I used to take for granted got a complete new meaning in this 25 min class. Again, thanks PA for making all this possible for us....
2 people like this.
I teach in my second language, so fully realize the difficulties this involves. Since my students exert extra energy to understand me and I sometimes struggle to find the exact word that guides them I feel that I have to have a "offer something more" or a different perspective to make it worth their while to deal with my fluency and accent. Please understand I truly understand how hard it can be!!! This class was more of a verbal litany of exercises with just some basic reminders added in. There is a place for that too of course. But then why talk about easier adaptations.Wouldn't a 2/3 level student have already learned them on the way to this level? My biggest difficulty though was that too often I´d look over at my computer and find my teacher in a new position without much of a verbal preamble.
1 person likes this.
Thank you Junghee for another wonderful concise class. I love that you offer suggestions but tempo and flow is your strength. This is how Joe expected us to do mat and I love your truth to original series. (even arms reaching forward in double leg stretch) I am such a fan of your teaching and thanks PA for sharing her with us!
1 person likes this.
Beautiful style and graceful movements. Thank you.
1 person likes this.
I really enjoyed your class Junghee! Boomerang is also one of my favorites, I loved how you held the arm stretch after the legs placed back down, it made for a much deeper stretch. Thank you!
I DID enjoy my workout Junghee! Thank you!
Deborah L
1 person likes this.
Enjoyed my workout, thank you!
Yeong Cheol C
thank you.
1 person likes this.
Love that it is fast paced!
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