Class #3505

Mat Foundations

45 min - Class


Build the foundation for your practice with this Mat workout by Malcolm Muirhead. He starts by finding proper alignment so you can begin to build strength on top of that. He encourages you to listen to your body so you can work within your body's limitations and stay safe while you grow in your practice.
What You'll Need: Mat


Read Full Transcript

Hello and my name is Malcolm, your head. And I worked with the people at his program of educations. Now I want to introduce this class as a foundation class working within our own version of the method. So the idea is we're teaching foundation techniques, principles, and [inaudible] movements, and we will be playing with a little bit of experimentation. So if you're at home building your knowledge of the polite is method building your experience with working with your body for the first time. You've got to learn to listen to your body.

And that's what these guys are going to do for me. So the best way you can honor yourself, the best way you can honor this idea is work within your body's limitations on that day. And as that grows, you develop. So guys, if you can start with me, they're going to be with us for the whole class. Obviously. Step back off the mark for me. So you're on a solid surface. So if you're going to listen to your alignment, you need a nice solid surface socks and shoes off would be the best thing in the world. Let those feet make contact with the ground. Now we're going to work on alignment. So when we're ready, let's get going. Yes.

So thinking about, first of all, just right away where your feet are, if we take them too wide or too narrow, we change the alignment through the joints. So I wrote about a fist with distance between your ankles. If you check downs, we're going to try and release everything from there so the knee's not locking out. That will happen sometimes just correct it. It keeps the legs free of tension and we'll move straight to the pelvis and our alignment, we want the body to be do certain weights with the joint. So the pelvis is where we're going to focus on to start with. But when to try and move the pelvis in a full of backward or posterior tilt, do that without shorting the body and then back through the center and other direction. So moving it forward and back.

Now this can be seen as a mobility exercise, listening to how it's moving. But I want you to do is think about is this the chance for your back to come to you and tell you how to feel the lower back? Shouldn't be feeling stressed. Australia, I did do this movement. You're keeping length all the time. The land comes from the crown of the head and not the chin.

I you working now you'll be feeling muscles working. Yes, deep centered muscles are a friend here, so you want to listen to where the efforts feels equal and when that happens, rid a tree with marbles on it. The marbles would be in a sensor. Find that place and I want you to change. Take your hand and check the shape. You've got your lower back. We're going to call that your natural curve. Spine has its curves and it shouldn't neutral. Okay? With our awareness, we're going to set up some center strains. We find the alignment, build the strength around the alignment and then move on top of that. The strength is going to come from her inner power. Hers are in Inner Unit.

We're going to work with pelvic floor today. You're going to go into visualization, so how would you want to close your eyes? Close Your eyes, but I'm going to talk them through the sensation here. What we've got is four points in the bottom of the pelvis. We have the pubic bone, the tailbone and the two sit bones.

You can visualize those four points if you do that way for you. You want those four points, those bones to be thinking of trying to come together and as you'd imagine named coming together, you feel some muscles working deep inside the pelvis and that's our pelvic floor. It's like our support structure, our Hammock, the supports, all the internal organs that brings strength to center. So just relax again for a second. Take your awareness back to that center sensation. This four point now you're trying to hold that sensation.

That mild contraction is very subtle feeling. What we're doing is we're working also waist muscles and deep back muscles and if you're breathing for me for sure, hope you are, you're also working the diaphragm. That unit is there a para. So right now with that conscious contraction, you are training your pelvis for group along with the rest of the central muscles. We're going to challenge that with the movements of course, with the foundations of any building of what's key your eyes for me here, we're going to work a little bit. No, no, obviously eyes and got our strengths. We need the muscles fueled. That's going to come from breathing to take the hands from the knuckles onto the base of the ribs. Palms facing up to turning in like that. Good. There you go.

I wonder what asked you to do here is really to just one side will go for the left side. First reading into just the last time, not when you leave. Normally you don't think about it. It's an unconscious action here. We're doing it consciously breathing in, trying to expand this side deep in the rib cage. The debt gives us the ocean human needs probably holding our center muscles and if you keep out moving, going with training, lots of waist muscles, lots of muscles between the ribs and also not die in front of itself to feel odd. It's hard. It was easy. We couldn't, they didn't use to do it and try the other side night. This might be the easiest site. You do have [inaudible] more on one side than the other.

All of us have a little bit of an imbalance. The lungs are not the same size, so listen, see if this site's feels better for you. Your right side, yes, little bit more expansive, but now try both together. Now what we're just doing now, keep that going is the Polaris breathing. It's a deep and wide breath. Lateral Thoracic as determined right here. People talking. If the technical in the language, I can be that deepen. Wide breath is a training breath.

The consequences of which means our normal breathing will get better and better and better. We're going to be using breath in the movements to help us. The worst breath holding your breath is you go relax, the arms dying and when you move into the shoulder, they are. Don't roll shoulders forward up, around and down. If the Cilia doesn't work well for us with stability, with movement, the lower body, the back in particular will become the victim of this imbalance. So we also need to consider how our shoulders are feeling.

You know what your daily is like. Everything we do in this room is about improving your daily lifestyle. If you know your forward, I got this text syndrome. Ash, if you know your forward a lot, you need to open the chest that you can just anytime of the day, anything you've just done already, you can do anytime. Bring the elbows in. I started to make the bigger with the arms and as the arms coming in, the waist downs come in, you're gonna feel more muscles working around here. These are the stabilizers, the ones that control the Scapula, the shoulder blade movement. They have to be exercise.

They can't just be lensing, they have to be taught how to be strong. You should feel them working a bit more now to take down full lane and now try and keep the shoulder blade still. But as you do this, guys don't let the rib cage pull forward. That means you use you, your back muscles and changing your spine shape. Keep the spine law. If that means you're limited in the movement, bring back the control. Don't go for size, go for quality and the movements in your body and release that. Then when you finish, you should feel that they've got a little bit of a preparation for us there, right? I'm going to go to a balance movement, which will challenge the sense you just said. Again, balance is a benefit from working through Santa. We can specifically try and target it to shift the weight over.

We will go onto our lasted, I remember really shifts the weights so that we can take the right onto the floor in front of us. The tour of just touching the floor. Remember those marbles in the tray, they're not rolling to the side. Now you've got to make sure they're nice and even not adjusting through the rest of the body so you feel yourself shifting laterally. Finding that center. Look, that tool off the floor, so the Nathan Band and drop that pelvis away. So you've got to think the distance between the ribs and the heads on both sides is thing the same. To drop that down. There we go.

So the balance is still challenging. Yes. Try not to use your toes to grasp all the time to challenge yourself with this very simple static balance. You're retaining muscles, deep back muscles. We changed legs to down to the core, which you can always do. Bring it back in and we'll try and give you options to do. So we're going to take it all across again. Other sides towards the floor.

Yeah. And then bring the knee up. If you think of the principle of control and position, those are going to work the muscles better. So if you're out of control, if you find yourself globally, you do me take the door and just touch total four tens legs. But yourself. There you go. So you're challenging your control, finding the level that you can bring the quality team and when you sit down and bring it back in. Okay. So why don't we think about now is if you work with the body, it has to move. So we're going to work our roll down through the spine. We're going to try and move the spine, listen, talk to us.

This first thing I'm going to ask you to do is what we call a simple goal. Like the head draw back and as long as you want to watch there's no guidance or you can come with me. If you know it. It's point attention that the tennis is the bat you stalk because the lecture listen doesn't really set the star blow back up and then you continue that with teaching in the teaching, not stopping. So don't have the hold the movement. Okay, you go, I just rolling. I'm just going to talk a bit more.

It's not about the floor as being a destination. It's about this bang talking to you. If it's not moving through the day so you don't hold the down position, you roll it back up. You see the spine moving like a slinky like him 35 actually been falling over itself and then rebuilding like children's building blocks up. But let it be a core. Slow enough that your centers in place, your meetings in place, and you can visualize every piece of his brain building up, stopping at the top from you guys so you can stay with just that.

If you feel you've enough challenge, we're going to take it a bit further. However, when you roll down, I'm going to show you this one. When you roll down this tape, you want to come to almost the floor, terrible. Not to the ceiling to stretch the back of the legs out. You see my legs are still bad and then you couldn't reach the arms forward looking at the floor in front of you and then release and gently roll back up.

Yes, off you go. So there's another layer of challenge. We're adding more pieces. You only add the pieces if the original movements working with quality, that feeling connected that then shoots to the station back the legs. Yes. So you don't have to have a straight leg to feel the stretch. One more of those for me.

[inaudible] so good. Yeah. So you should have felt a things working so you can take any piece of these. And do them through the day. We're just going to do the last piece, a slight stretch. You want to cross the leg over one leg in front of the legs in front. It's good. Different ways. That's good for them.

You've got to take the arm up for the leg that's in front. Yes, right? And then you're going to stretch up and lifted up a weight and a weight and lengthening out so it's not collapsing. Donut lifting up, fill it out late. Bring it back and try that again. When you reach up your rib cage, this reaching up the other food is good and doughnuts the floor. So you get that combination of two directions.

You should feel it opening your waist. The more we can make our body along and told the Beta and bring it back. Let's try to on the other side, cross the legs the other way. [inaudible] you could've gone back. It was quite coordinated, right? So this can be challenging enough.

You can see these guys are not finding this balance particularly easy. They're having to think about the control. So if you are totally out of control in this movement, you've lost the principals. You're no longer teaching the ballade his method, but you're no longer practicing the bladder's method, lateral reach. Feel that waist lifting up, trying to keep this one as long as possible. The same time I'm bringing it back through to right. Okay there. So guys, what we're gonna do is I'm gonna do opposing position.

You're going to come arriving in the fit. Diane, just here, if you can on the mat and you're going to take your stuff down to the floor knowing what to teach stuff, things to floor or losing a little bit of an assisted roll up. You're going to pull back the Legen lantus went out in the floor and find control your journey down to the mat. Great. All the way down the leg was dying. Now what we call the base of the lake was there in the floor, what we call the base position. If the legs are bent, the legs being bent releases the pelvis for movement. Just a little bit close to there.

Final 90 degree shoulders down in the back and start softly. We set up before like connection, long back of the neck and then find your neutral. Roll your pelvis again and find your neutral. So when you're doing the movement, guys, they're going to play with this three or four times. You don't want it to be big movements. It wants to be a nice subtle feeling without collapsing. Appreciate that. When you find that middle position again, take your hands up, just check the shape and then put another hand on top of the tummy.

So you checked the chair from behind. We're going to work on the strength side note, so make the connection to your center. So remember that sensation that you felt. Sensation. If there's a small sponge full of water in there, don't squeeze all the water out. Just do a connection to check that this water spies don't ring it all the way out so it's a and contraction. Keep your hands where they were for the moment. I want you to listen to your body so the hand doesn't go all the way under the back and they should got a big comb. Your back standing, you find you where you can take your hand to.

We're going to challenge this with a way to one leg. You're going to use the right leg and as you be though your out-breath helps attend to connection that you've got. The knee comes up into what we call table Top, but you do that. Listen to the pelvis, listen to the lower back. There's enough weight here to challenge those deep muscles we were talking about. You won't feel a big rewarding strength work here, but we want to get that focus holding it. They're still obviously here.

If you're in control and you feel you're ready to challenge yourself, you can take it a little bit longer, which adds more weight. You can take a little bit lower, which add more weight, but as soon as you start to feel you're wobbly, you've moved in the sand with the pelvis, you bring it back in a little bit. But when it stay with the single leg in this position, bring it back in and floated back down. You stay at the level you want to stay at, going to float it back down, and we'll do the other side. So the right leg comes up with the eyebrows there again, we did this standing. One side is different to the other.

So when you think that you listen to your body, you don't jump ahead and you don't do movement, you're trying to find the level that you can stay at for around about five to 10 breaths. We never do lots of repetitions and melodies. You may need to do more than ideal to start with where you're learning it. But listen to the quality. You've got enough movements that we don't have to sit too long in any one movement today. If you listen to her, your body's working, you will compare to it. So again, you find a position you can hold. Don't brush away changing positions in this. So this is a stillness movement for the legs. That's certainly a challenge.

Even if you don't feel a lot happening, if you trust that this is an inside the body doing some goods, it will make a difference long term and then flipped the leg back down when you got to the rain tangle. Remember how you got to the Mat? Can you bring the other leg in? Grab a hold of the back of the knee. This point Lenten. Let the floor leg flex up and push through the thigh. Bring yourself up. No fat's not working with some ease. You just roll over to the site and sit up.

Okay, we're gonna do a spine straight Snyder. Now I'm going to, I'm going to use the job. I'm sitting up in a nice box. You can sit up on a chair or a box at home, but I'm going to sit with my legs here. The leg position for you guys. If they've done both, done this. Awesome, awesome. You can tell they've come to class before. But what I want you to think about is if you have tension in the back of the legs, this is not going to feel good for your lower back.

It's going to pull you back. So I'm wishing that you sit up souls, you can soften those knees for me and in bring the feet a little bit closer and let the knees drop out. It's often in this course and now you should feel you can sit taller. Yes. So I'm not trying to strain the lower back. I'm trying to use good centered support and have work bleeding on here, but not streaming and not making fills it. So it's not important to be here and see my back. It's important to be here. So you find if that's how you need to do it, the movement we're doing spine twist, lovely movement is we're going to sit tall, arms out to the side, drop the shoulders down.

Now if you stay there too long, you should feel the tension and we just go a little bit at the beginning. Okay? So we're going to bring the hands and they're going to touch thumbs on the sternum. Okay, relax the shoulders likes downs. Now in this movement, I want you to visualize that you, my hands are right there. I'm showing you on me. Think about the rib doing the movement. So as you'd be then to prepare, even if he dies and turn in the Boston, the bringing it back on the end, Bray and reed. Either you turn the other way, your focus is to keep the pelvic itself. Now in this movement, most of us have this habit of using our eyes, leading with the heads. So becomes this. And I see people who are saying, look, I'm turning, but there's not a lot happening. So if that's what's happening with you, bring your hands up to touch your chin. So no, nothing community set your rib cage turn feel different. Yes. Now you've got the isolation of the mid and upper back.

If you set a loss at home, this is the movement you want. We're going to try and alternative rec, bring it back to center. This time being out there and as you be then hurt the feel more limiting. So just changing the breath and your blood is where it will change the muscles that we're working with. We're trying to release muscles between the Rep. Case of you know that you're quite rounded in the back closed and the rib cage.

You might need to use this braiding pass and first before we start developing all the time listening to your back, keeping the Sanjay points. So even though the four points on the floor do a little body check all the time and try and make sure nothing moves here. You superglue to the mat and bring it back in. Okay, we're going to stay in this position. They changed the legs very slightly. Alternative sites. You can see what we're up to with this position here. We're going to take the hand out to the side. You bring it towards me guys, so you can see you're going to lift the hipbone up. Yes, that's tip one comes up and it's there. I'm up there holding that position, keeping the pelvis back even in reach diagonally forward, and you should feel expression here at the back of the legs and the spine, bringing it back around to the side. Now in this position, look up to your hand and open your lips like you just did for the spine.

Just opening the chest up big at that center and hip comes down, transfer to the other side. This is taken from the spine corrector, which is one of the studio equipment pieces of equipment and the spine corrector. You get a little bit held with the more than the pelvis here. You're gonna have to work in the field that you're opening in the backup. Yeah, come through the center. And then when you go to the center, open the chest up. Remember your rotation up to the filling at the end before you go back alternating there. Keep going guys. It's not a synchronized class. Don't worry if you want to do the diag and overreach. So here I do. Do the flex and and reach. This head stays back, but I left it. No, just stay up open to the ceiling and then rotate out from the red keys.

Don't strain your shoulder to do that [inaudible] cage and then come back to the center rather than collapsing, lift and stretch. She feel bit different. Yes, and Emily back around. Great. We're not going to do too many repetitions of things, but when I have a chance for you to feel the movement, something that feels particularly positive for you, you can do as many repetitions as you will, Lord, as long as it's not going into twenties and fifties and keep it below that 10 range. Something that you feel is you do get nothing from reevaluate at the next day. A change of positions, being more control of your pelvis. Think of your breath breathing out as you reach breathing energy, come back to the center and at this stage we're going to read the odors return as well, so we're not counting the same.

So this one we're going to finish with and you're going to stay there for one second. As we go to the next minute, you're going to turn around onto your fronts. And I'll do this one day. No, the original movement, which um, we're gonna stay setting towards withdrawn, but that's fine at all. And you're looking at the floor because you're saying you're next. But the original movement was quite dynamic and bank and as a modified version. But what I want to do with you guys actually is an alternative version. So if you know the movement as it's one day from others, we're going to stand up. I think it's one day standing. What, what does the voters opening up the chest?

Strengthen these back muscles opening up the CEDIA. So don't, would ask you to do is take one foot if you can come on the mat. So just a grip here. It's come towards the middle, take one foot behind and then drop it into the front leg. So the knee is above the foot and if you squeeze your bottom, you'll feel the front of the hip already opening up. So this is part we miss when we do very modified versions. We'll try and try and get that. Now in this position, you're going to take their arms up forward, open out the chest to the ceiling and what you've just created from the front of the leg all the way up, opening the waist, keeping along support the center chest expanded. You should feel the work through the back. Yes, feels nice. Good.

Release that. Bring the leg forward. Take the other leg behind so it becomes back and as you open, push forward and stretch this idea. Come back and bring it back in. Try not to terminate that back foot and you're putting it back in. Keep going and you're on time. Don't worry. Try and stay parlor for me. It's going to be a better stretch of the hip.

Muscle is going to be talking to you. Better not feeling though often they're squeezed the split muscles lifting up. Don't over band. Think of height and often times that weight to the site. Good. This leg span, I'm bringing my out. Keeping alternate. Don't know. No took did.

So the feeling should be that you're ready to jump out of a play and like you're doing skydiving fat. The feeling you've got. Just putting so visualizations or sensations helps with the body of land for trying to do body lane. Yeah, that front leg, remember it goes forward as we open up, and this is taken from the end piece of the Cadillac. This idea of doing these standing stretches, but it's a placing a mat movement. It's quite closed and small, so if you see us one day, this is no chance for you, and while you're doing that, I just want to show the guys that what you can do is do the same feeling sitting at home on a chair. Anytime you're in the office, stuck in traffic that you politeness is, it changes your daily life patterns. One more. Yeah. We'll go for it and bring it back in. You use your roll downs to yourself down to the mat, and you're going to come onto your side facing me here and I'll be demonstrating for you. I want to think about your mat.

This time is going to support you complete even a lay out your site. Find both telexes matter. Yup. She's not gonna kick you. Don't worry. We're going to do a balance movement first and then we're going to move into another version of the movement line. Next is I, if you need something under your head, you guys, depending your neck, you can build it. Put a title up here, but the arm is supposed to support the head. Shoulders down. No, my position here, I'm going to try and show you that you're not just relaxed. So the feeling of the lower rib cage is connected up. Now it's not about big spaces. You know your body shape, you know what you're working with.

But if the rib cage is relaxed as a different sensation through the inside of the body, so connect to those ribs, make sure that feeling of the lower waist is working, and then the hand is there for support in front of you just to the fingertips. For me though. Now in this position, March nine there five, let's not imagine I'm going to do it. You're going to pool from the hip socket with the top leg out towards the wall, not the ceiling. And you should feel no. The whole truck's working. Yes. So make it come from the head. So this image is not that you're just working from the foot, even the hip stacks.

You've got up pulling out to the hip socket and you see there immediately this opened up here. That actually feels stronger. Yes. Now can you move to one finger? If you make not thinker, you're going not going to stay at this level. You're going to put it back to all the fingers, right? Bottom leg, bring it up to join the top one. Now you're balancing this place, our centers working through balance. But your shoulders do shoulders come down in the back? Good.

Can you move that hand to the side? Landing on the side, hold the balance. Then we would add movement to this. But I always talk about the idea of if you're in ar rather cruelly suspended car and you're trying to have a drink so that how you feel, if that's how you're feeling, you don't need to challenge any further. So stillness is good. We're going to play with this movement though in this position.

We've got some nice training from the center. Remember you're centered. Remember your breath control, controlling precision are wonderful principles for Belarus. Bring it back in there. In this position, you're going into the hand right in the floor in front of you. Yes, you still would erase down with the head. Still feel that connection, lower waist, but band the bottom leg for me. Now what you're going to do is the top layer is going to come forward. Don't lose the shape of your spine, you an abandoned knee, and then keep the heel as close you can to your glutes and take the leg all the way behind. Listen to your lower back. They're doing it well guys, and then straighten it, lego behind you. Leisha finally from behind and forward, bend the knee and forward. We're doing a reverse bicycle.

There's a movement in the palladium that's called the bicycle and it tries to open up the hip. So what you're trying to do is get that feeling of opening the head, but controlling the whole trunk so the lower back doesn't flex squats. It doesn't flatten, and as she goes back with the leg, it doesn't shortens. Cuba's Lockheed as long as long. So it's going to limit. There you go. Get back. Do you feel you're working as much from here and not being distracted by the leg? Yes.

So that point when you straightened out at the back leg, you're trying to keep the the same place, bring it forward. [inaudible] and I hear in all of this control [inaudible] last one. I mean from where you are [inaudible] bring the legs that are in the front and go around the other side. So facing out to me guys. Yep. So you shouldn't be working on the another side. Yes, we're good. Right? Stay basic. Kick first.

I'll do the other side as well. That holding the position, those hands fingertips in front. Try and have it down towards the naval area here. Guys, not up towards the chest. Helps the shoulders to open on. Again, the relaxed position is not what we're doing. We're connecting the little waist muscles. We're filling the red peach light in the floor, the legs along. If I look at your [inaudible], you're in a balance. The positions, if you were standing, don't over point the feet from me. Guys.

Don't what contention too much there. But you're ready. That top leg reaches out to the wall. Owsley had good, don't done if you saw the movement there, but she just opened up so much nicer. Ready with the bottom leg. Can we go to one finger if we try that, folding the balance. Can we try the hand on the site? We talked about this earlier. Not all sides are balanced. Listen to your body. They say harder, right? So you find the level, you bring the quality two's never bottle five was to balance a couple.

What's it on your hip? Would it be safe? But it be there for me to drink afterwards. Good. So that's the level you should be on then. So sidekick does get to leg movements, but it needs a strong foundation to be worked from. There are other viruses that are a bit more dynamic as well.

They always all require position and control. How are we doing? Five 10 breaths in this position. But if you work on the fatigue levels, if your back is straining, you've gone too long. Tobacco's working, you're okay. There's a difference. Yep. Ready for the bicycle parts, so bottom leg bent and in front and nice and civilizing. Bend the leg forward from the hip, flex the knee, reach it out and reach away. Straighten those out through the diagonal back corner there and back forward.

I really want you to think as you're doing this, but I want them to do the old's. Be Conscious of as what's happening here. I don't want, oops, I'm in your winner. I just got kicked and deserved it. I don't want you to think about, I just believe it's easier. I just don't. When you think about this collapsing on bender, like a Vandy toy collapsing or flex x or not shortening and lengthening ready to move again, I'll let you go. If you think, oh, this is not doing much for me, then you're not saying [inaudible].

I think by now you need to give yourself more challenges. How's your shoulders? What's happened to your breath? Sounds your lower waist. It should be always fun to think about. [inaudible]. There's one more of these for me.

Fantastic. Thank you. Stuff ups to sitting and if you can both face into the center and this one, that'd be good. What we're going to do is we're going to go roll up. No, a roll up movement often called roll up because all up from the floor we start from seated and I'll show you why you play with this position. For me, if you sit with your street lights like we did for the spine twist, you felt what happened. So you want to soften the position by bringing your legs in enough that you can feel tall. Yes. Not so close that you're pushed back and that's going to be different for all of us cause all the different flexibilities. Once you found that position. Yes, we're going to work on the pelvic tilt. You tuck the tailbone under without notes, you're looking at each other.

You can be each other's politeness. Police, there's no such thing, but many of us would like to be. I'm on theater of course. Tilt back at anything. You look forward in this position. You've now got a curve here. You've got a curve here. Keep them and bring yourself back up. So you're looking down between your knees now and then lengthen that wants you to at the end. That will keep your back from tightening up again.

So the feeling of being pulled back from the [inaudible] from that, the back of the pelvis here pulled back that way without collapsing. So presenting the jewelry is still being lovely and cool above water underneath it said effort breathing. And as you go back breathing as you come up, this movement progress is quite a lot. So you see here we'll just got a little bit of a collapse. What do want you to sing by? Sit Up tall for me. Still looking there. Stay Open. There you go. We all looking at you from here. Keeping no sign of this work.

Type the til when I get back through [inaudible] and then read that as you come back out and you should feel more opening of the spine. Yes. So again, here you've collapsed diarrhea. So it's not about flection, it's about tilting the pelvis under there. There go for more. Go for more. Go for more there and roll it back out. Now just to show you, this movement does progress into movement called teasers. I'm going to give you a taste of teases, a lovely movement that people use a lot to market themselves.

You see the magazines, they like the teaser. So the teaser movement itself is done up here and you do your role up while here. Keeping the legs still. Yes, we're going to try and see how that feels to get to that position. So you're gonna bring your legs in closer. Bring yourself to a balance point, hold that balance. And I just try to see how far you can take the legs. Not too high, not too low. And you know that the point where go, this isn't feeling good cause imagine trying to do the roll up front and combined with that. So bring the legs back in to the legs further away. And when you do roll up, I don't want to feel that much fight in the body.

So if you do find yourself going further, the lowest, we're going to go as a basic discalcula. A few, have the facility, roll it back. Our breathing would always be useful. I would come back up as a preference and to go back. But as you run out of breath, start making it longer. Breathing, do more breath patterns. Always take the shortest current self correction. We love sings of correction because that means you're listening to your body. You're checking things. There we go.

Couple other longer and I said I've told last one the best one, not the biggest, the best qualities. That center is critical here without the sense of the Tommy Bogies. The baggage is under stress. That feeling of connection to your inner power house [inaudible] so we're going to move on to a lovely, another continuation of the mobility movement, but it's the shorter bridge pack. So I want to just show you the setup a little bit so you can take yourself down to the mat way with voice for a second. When the legs are here, I always think that if they're too far away, you're going to clamp here for me to do the movement, the too close.

Then you can get the pelvis to your neutral. So as a nice position and I'll come own check for you where you got support through the legs. I'm going to just simple movement through the spine. Yes. So take yourself down to the mat using your transition or your roll up if you go there anyway. Set yourself up into what we call our shorter bridge based position [inaudible]. So the feeling here is that you're definitely not in your place where we started with a hundred and a little bit closer. That's fine.

You were fine where you are. There's good, yes. Remember your pelvic tilt. So we did to start with, do you want to use your pelvic tilt so you'll feel the lower back imprint the glutes. We'll get lights but then roll it back out again. So we start small. So it was a really, there's a rollout. This is a movement which is fantastic to do to open your back up and allow the [inaudible] to be a few more lower back muscles. So we're trying to use the center focus, but if you do this without grabbing those glute muscles at the back without grabbing those leg muscles, then what will happen is the center will automatically be doing the support to get further each time. So the glutes float, move into the lower back and then roll it back down. Visuals.

I used to help you here guys, I want you to think that your spine is like a bicycle chain and what you're doing as you roll it back out and create your lovely curve in the lower back again and then you start to roll the bicycle chain up to make it a lovely circle and it keeps on rolling up. Link by link by link until you may get to this caseload position. This isn't not the they have take elation is natural dying. You unrolled it bicycle chain. My hands are just falling her spine link by link by link.

Obviously I'm going to take it away now and roll through sick. I'm good. The breathing at this point. Again, you shouldn't feel as stressed so you can do whatever breasts you want, but the articulation of its fine will be better with an out-breath. Roll it back down. [inaudible] as you keep on going on through the movement, I want you to remember that this is a movement you can do morning soon as you become the back can handle it. You can do this anytime through the day where you don't worry about anyone seeing you flying on the floor and you can do it anytime at night as well.

So if you know you've got days of the parts of the days where your bag is feels wrong. This is the movement to allow you to just open it out but not switch the center off, not so he starts support to them. Remember always with polite is with those friends from the insight or this insight is working here. The last one. You're going to do a late ticket. So you go to your ski slope, arms come to the ceiling. Just in case you were using them attention. Just soak them a little bit.

Try and relax them there and then roll through the spine and see if you notice you're rolling off to one side more than the other. Trying to keep a balanced. How does that feel? One more time. Roll it back out. Since he said good, they said it quietly, but it is here are going to do another one. This awareness, this ability to control your body subtly from the inside. It's what's going to take your practice further.

The big movements train those superficial muscles. These movements train the inside muscles and keep your spine healthy. [inaudible] the last one [inaudible] I've got one more thing to do for ring you to standing and it's a movement taken from some work on the Cadillac, but also some other work that you can bring into the world, which is breath work. So I'm gonna ask you to roll onto your sights and fitting me and I'll do it with you. Legs are going to be bad. Now you can support your head with your hand here, but you wanna go all the way down to the animals forward of you.

And what we're going to do here is it's like we did before with that diagonal ridge. I want you to think of taking a hand in front. Bring it down. I'll come back a bit on the floor. You'll see my hand moving and then as you breathe out, you're going to reach Dagney away. Yes, that the head reliance on the hand to enroll in and itself. That's the note breaths. Let us body flex and you should feel your back being stretched open.

Yes to the hand around to the front, up over the top and open the rib cage up as you open out the pelvis doesn't move. The knees don't separate. The Lord needs glued to the floor and circle a road. As you come around, you're going to reach diagonally. I'm emphasizing the bread guys, so you can see we want that outlet to happen as we reach forward and flex as you go through open. So we're trying to get those lovely muscles between the ribs here. We're also trying to get the diaphragm really working. And if you look at a lot of the classical, um, the more traditional version of the movements on equipment, you'll recognize these kinds of actions are happening quite often.

We've got the choice you had to do with the focus. I'm just going to give you a little legs to help you. So as you flex, swollen with drops two weeks [inaudible] yeah, yeah. She'd feel it moving into gym and cycling. So she turns the hip stays still. You move, it comes from the ribcage. Don't strain your shoulder joint guys to make this happen.

Make it come from the ribs. Do you have to do that aside and a second little Jody this, that feeling like, yeah, fit deeper yet. Voice your face in the floor. Yes. If you're using someone else's minds, then like want to put a towel down first. And again, that comes from here. Uh, bring us up to fitting and you want to turn to face the cameras. This guys, guys, guys turn to fit for the direction and we'll do the same thing. How's it feel? Feel good? Good, good, good. I can't be nice. Um, foundation work is quite intense. Intellectually you're thinking a lot if you're doing it right, but here we're trying to just get a little bit of a release in the body.

We're good there. Ready? So the diagonal reach, first flex, that rib drops in, opening up the back and then circle [inaudible] I before the worst breath is no breath. So don't overstress. So when you're doing your movement, find the point where you may need the most important breath. I'm not here as we reach diagonally for her words. I read that the rest of the time. As you rotate, just make sure you don't hold your breath to mutation from here. There you go. You come in. I just [inaudible] [inaudible] Ooh, nice. Cause one the pelvis, there shouldn't be moving the pelvis. So if the pelvis is moving, we're losing something from the spine to try and think that used your center to support your pelvis even here. So you're not switching everything off.

The last one. So one more. [inaudible] can you separate out your hands and knees? But what about seeing me? Just turn onto your hands and knees and simply the way you are. Okay. But trying to be good in face to center. Bring yourself onto your toes, walk the hands back, roll up and wouldn't stand up. Last step of the mat for me and just do me a little favor.

Just move like the little salsa hit whatever works for you. Just get things. Three sodas as well. And we're just going to do a little bit of a refocus on breath to finish. Yes slams are there. You've got a lots of things you can do as your body. Feel good, good, like a nice simple work for the body.

Closing your eyes for me. So always remember breath is so key to many of the ways you'll see teachers teaching, but the workspace is holding it. So here from me guys, just do a couple more polarities. Breath that training breath. So we do it separate from the movements. We can start to learn the sensation better. So when you come to the movements, eventually it will become easier, but you should feel your polarities breath even feels easier now than when you started the session. If things feel worse when you finish the session, you need to change levels. You need to stop fighting the movements. Think about how it feels for you rather than what you're trying to achieve effort wise. Now, naturalize your breath. Take a nice full breath, and as you do that one, everything just, yeah, if you then we forget to breathe, breathe out.

And thank you very much for joining us today in thanks to my wonderful volunteers.


What a great way to start the week! Thank you, that was bliss!
1 person likes this.
Excellent class! Thank you
1 person likes this.
Well I feel fabulously open (plus focused)! Thank you for that Malcolm. Motivated for Monday now!
Super class!! back to basics is always amazing, and great way to learn about Pilates principles for budding teachers!!!
6 people like this.
Thank your for your lovely comments. This has to be my favourite level of class to teach and I am passionate about the Principles and understanding of technique make this method what it is! Thanks again!
2 people like this.
Thank Malcolm for a great class. I did my Pilates matwork training with you at the Pilates Institute in 2003 and have always loved your visualisations and how well you explain the principles.
2 people like this.
What brilliant teaching.More please.
1 person likes this.
Loved it. Great teaching style..clear and informative. Thank you.
1 person likes this.
Great class Malcolm, thank you !!
Fantastic class, lovely pace and attention to detail. I really enjoyed it and my body feels much better!
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