Class #356

Holiday Mat Flow

55 min - Class
14 likes

Description

Despite the Santa hats, this class is a serious workout! Not quite level 3 because some of the most advanced exercises are not included but the sequencing of exercises like Side Bend into Twist Tricep Push Ups into Side Plank and big abdominal sections might just be enough to challenge those looking for level 3 classes.
What You'll Need: Mat

About This Video

Jan 08, 2011
(Log In to track)

Transcript

Read Full Transcript

Okay, let's go. Let's get serious. Very, um, I feel like it's important to say that it is. In fact, December 21st okay. All right. Stand with your feet totally together. Yup. Find ankle bone fine. Just above the knees. Relax the arms and I said that for you that it's December 21st thank you. [inaudible]. Yeah. Okay.

Thank you and I persona right. Let's begin. So we shift forward a little bit. Rise up on the toes, find the upper inner thigh and just kind of get up as high as you can. Leave your head or hat on the ceiling and stretch your way back down from the waist. Turn your feet out a little bit, just a little bit. Couple fingers with rise up again. Heels are still together. Squeeze the back of your body, hug the hips, hug the mid line and stretch your body on the way back down. Let's do it again.

Rise up. Just focusing for a moment. Keep your arms up there. Stretch the low back all the way down through the heels down. This time as we rise up, we press the arms down. Find your upper back. As you press a little further behind you knitting the ribs together and we inhale, touch down lightly. You don't have to come high on this exhale or you can inhale down.

Exhale, kind of collecting energy as you inhale. Exhale, getting rid of what you don't need so we can move fluidly, efficiently, hopefully easily. And stay down with the feet and down with the body. Taking. Inhale on your exhale. Just swivel so you're parallel. Try to continue squeezing the midline. Try to continue wrapping around through the hips.

You might as well think arms too, right? I saw us all kind of get rigid up top. Let the arms go to inhale. Here we go. For a standing roll down. Exhale where you round down. And remember it's not just, it's a slow release toward the floor. Rather you're drawing in and up on the abdominals. Inhale and exhale, recollect. I'm gonna start going ever so slightly faster after this one.

You can still check in. Inhale, exhale down. We go. Trying not to shift back much. Yeah, inner thighs are still involved here. And exhale up. One more time. Inhale and exhale, loosen up. Anything you need to take a big inhale and up we come. Okay, let's go to the mats. Crossing your feet. Cross the arms, rise up in the powerhouse. As you sit down gracefully, unfold the feet so the knees and feet are together.

Reaching forward. We inhale, exhale. Feel the hip bones pull back as you rolled down to mid back. Yup. That's going to do it. Inhale, check the shoulders. Exhale, come forward and up. I'm just going to stay curve for now. Inhale, exhale, roll back. And inhale. Exhale, roll up.

Waken up the spine. And same exact movement pattern, but let's just inhale down to the shoulder plates. Exhaling up and you knew the shape almost stays identical throughout, right? So there's no articular one's a tiny bit of articulating as opposed to start it, eh. Inhale. We'll see how long my little decoration lasts. Oh my decoration. Oh, it just gives me a little feedback every so often on my spot. This time. Stay down there. Dry your feet in, a little closer from here. Pick up the right leg. Pick up the left leg, put them both down, but don't move your spine. Pick up the left leg. Pick up the right leg, put them both down, pick up a leg, one other one.

Push down. Let's inhale as we pick up one at a time. Exhale, press down. Okay, last one for an even five, I believe. Set them down, but set them down a little bit apart. Let your arms go down your head. Go down, draw the feet in comfortably for pelvic curl. Exhale, roll up. So use these warmups warmups exercises as a way to exhale down. Soften the spine all the way. Inhale, exhale up. We can lengthening the back of the neck and down.

It's almost like a wave through your body, right? You almost can go into a little anterior tilt and up we go. Thank you Candace. Okay. I feel the bottoms of your feet connect to the hamstrings. One more time. We are up, we roll down, checking in to make sure the knees aren't wanting to display.

From there, let's draw the knees and feet up to tabletop together. Take your arms out to a tee position and stretch beyond what you think you can, not by straining, but by letting toward the window. First we go. Inhale for sides, twist. Exhale, draw the leg center. Relax the legs as much as you can. Inhale and exhale and again, inhale, the whole lower body moves for you. The knees stay exactly side, so it's worth checking out.

Even if you've done a million times, letting the rib cage be [inaudible] first thing to start to come back and [inaudible] extra. You get to do two more. Last one to the back. And here we are keeping the knees where they are. Slide your arms overhead, but let them float an inch off the mat. Check the back of the ribs or down. We're going into the a hundred we inhale. Exhale, stretch yourself out. See if you can go a little lower today with the legs. It's up to you. Inhale, prepare and exhale. Two, three, four, five and in here, this is where you heat up and exhale.

Still looking for that rapid inhale and three, two, three, four, five, four, two, three, four, five. It's vigorous, but calm. Five, two, three, four, five. Can you get any more of the rap? Sometimes we get it and lose it. So check it out. And seven, two, three, four, five and email. Hey, two, three, four, five. Expand the lungs. The ribs have to move a little on that nine and email.

And 10, two, three, four, five. We inhale, drag the legs and draw the legs in both feet. Touched. Reach the arms back overhead. Slide the legs out if you can for your roll up. We inhale. Exhale. We come up, landing shoulders over hips. Pull the hip bones back. Inhale. Exhale right away. Challenging yourself to come up with the upper arms a little bit sooner than normal. And, and in here, I'm gonna let you just be with that for four or five more repetitions. So enjoy [inaudible] exploring what you can. Not Waiting for my cues if you ever do, but rather what can you get out of it if you knew you were going to do Pilati the rest of your life, which of course you are, how can you make this meaningful, more meaningful, I should say.

Last one up, slowly down, very slow, very slow. Enjoy all the way. Take your arms out to a t, bringing the leg closest to the back of the room up. Reach it long, take a second. And what we're going to do is lift the leg up in it, lift the hip up in. It's like you're trying to literally touch the ceiling with that leg and then pull the hip back into the mat. So the leg itself isn't really doing much. It's lifting the hip at the waist and put it back down. One more time. Lift and then down. And now level the pelvis. You're heavy in that hip joint. Flex the foot, crossing the midline first. So we go. Inhale around up, exhale and in and exit and it's a drop up around last time. Either Direction. Inhale around, stirring it up, exhale and inhale.

Remind yourself to press the other leg into the ground or to reach it. Might even feel better. One more cycle and bend the knees. Crossing over for a stretch. Briefly loosen that up. Let your gaze go the other way. Ring it right back. Stretch it out. How the light comes up and then again, from there it's you reach up as if someone, you always keep the leg in space, meaning it doesn't crossover over and them settle back in. Lift the hip, getting higher to the ceiling and bring it back down.

Letting the leg bone be heavy in the hip socket again, lifting up and let it fall in one more like that. Lifting up and let it fall in. Flex the foot, adjust however you need to. And coming across the midline, we go inhale around and exhale. I suppose I'm not really pausing like I sometimes do, but there is a little bit of a drag to get to the top in and one more cycle in and out. We'll go the other way. Inhale around. Now, if my speed is a little too fast for yours either, well, mostly if you're going to stay on the tempo, you'll have to just make them smaller and, and I'm going to get us to one more cycle. If I'm off, keep going. Don't let me ruin it for ya and okay, good. Then when it's time, Ben, the knee thing and crossover. Hm.

Bring it on back. Draw your feet in close. Actually, I'm sorry. Just keep them out and coming up for one more roll-up. Feel the back of the rear door, the front of the ribs. Press downward to the mat as you come up almost to the top. Draw the feet in now for rolling like a ball. Super close.

Here we go. Inhale, roll back and exhale up. Keeping your shape and hold and inhale. Ease through the upper body. Sometimes the anticipation makes us grip with the neck and shoulders and we can even let go, right? The shape will stay the same as best we can. Heads don't touch. One more time. Hands to needs.

If they're not already. Slide your way down for the double leg. Stretch with some fun had. I'm not quite sure what we'll do yet. Let's go. Inhale, open. Listen Up. Exhale. Both lights come up. They go back down. Inhaling, exhale, bring it around. So the four part. Inhale one, exhale, lift two, both. Inhale lower where you just were. Exhale, finish it and inhale. Exhale. Squeeze the air out in nail, expand and her, and inhale, exhale, press. The air out. Inhale, open and around and in him to prs.

When you do that press, it should feel, I don't know what she feel like, but the low back is absolutely still from where you started. Last one here. Extend the leg closest to the front, right? I actually can't remember the name of this one right now. Thank you. Single leg stretch. Wow. Oh I am. So the moment just do this. Yeah. Oh, okay. I remembered one. This is straight out of Lisa. Clayton's class.

It's going to slow down a little. Actually bring both knees. Instance I made you look around, head down, call right back up. Give me the front knee and it goes well what does she do? Boom, boom, switch. So it's pull the knee in, stretch it up. This is out of her rhythm. PyLadies class I just took and I love and we go, we draw the knee in, we extended up, we help it and we just change one, two theory to theory. I Dunno, that doesn't really work with the count. But anyway, two more.

One and two and both museum head goes down. Look to the front, just keeping your head on the mat, Chin across the chest to go to the back and come back to the center. From there we extend the legs up either parallel or with external rotation. I'm feeling like I want to do external rotation, so if you do that and make sure you feel where the leg meets the butt, hands behind your head. Roll your chin towards your chest a little bit to curl up, looking somewhere and into the belly.

I recommend that you can kind of see your elbows. Not Kinda. You can't. Inhale, reach the legs. Long. Two, three. Exhale up. One, two, three. I'm keeping them slow. Inhale two, three, and up to three. You can go all the way only if your back doesn't move and up. You can keep it teeny Dinae. You can mix it up. You can listen to your body. That's the main point. This will be our last one. Bend the knees.

We're going to crisscross. Let's go to the front and on each one. One Way and two to [inaudible]. Two more. Great. Bend both knees center. Leave the knees in the air. Let your head go down for a moment. We crawl right back up.

It's the same thing we did. I'll just do a couple. The front knees coming towards you as the other one goes out. Extend the leg. It slices down as you go to the other side to three. So you go one, extend the leg that was bent straight up. It lowers as the other one pulls in. I don't know. Take Lisa's class.

She can accuse it better and through it. I'll tell you what, one more cause I am banned or just do I can say it. So how could I expect it all? Well, wasn't it fun? That was the only point of that. Whew. Okay. Here we are extending the legs on the diagonal for rollovers. If not, otherwise you're doing a reverse crunch. When you're ready, we inhale to 90 exhale up to go over. Keep it smooth.

Let's not let them know when the hard part is. Inhale, flex, separate. Lower the feet, but don't let the back change. Now we go. Now the legs can come close to you. Reach to the feet, find the tailbone circle close. Inhale, exhale. Gorgeous. Wow. Really Nice. Inhale, flex open. Then lower and down you come. Really good. Very good. Two more like that.

You're inspiring bicycle today and how circle flex open down and from the throat. You know the exercise. Find more out of it. We're going to reverse it for, for over flexing clothes, drawing the upper inner thigh together, not just the feet. Of course, it'll all feel like it's together, but you keep that energy line over flex and close and and progress. As we heat up, as we warm up, we start to feel our bodies in space. Hopefully getting to a point where it's hard to tell the difference. You're just moving with the air around you. As predicted, I said four and didn't count. That was four, right? Good to a diagonal line. Reaching forward, curling up.

Take one leg, I'll say right leg, other leg to the floor and it's pulse. Pulse change, hamstring pull one and or single, straight leg stretch and good. And so do get the stretch in and see if you can get an extra little pulse out of that top leg. Pulse, pulse, pulse, pulse. Not so important that the hips move though, right? Only a couple more. Starting now on each way. Boom. Boom. Last one. Fold the knees into your chest, right. Cross your right leg over your left ankle over your left. Sorry, my knees are a little bit apart and put in the feet on the ground.

I'm going to lift my hips just enough so that I can shift onto my left butt cheek, right? But shakes off or at least for an hour, it won't be for long. Stretch the legs out a bit. Arms for now, just straight above your chest and check out where they are. They are literally right opposite your shoulders, right? So now curl up and having done that, if he let the knees drop off to the side with the hip, you're kind of right there, right, right opposite that hip hop. You could even turn more if you wanted to. Okay, so you're going across your own body. I'm using my feet, my ankles. I pull the top one into the bottom on.

I push the bottom one into the top one and I do what I can to keep my shoulders on my back. Good. Down we go. Not all the way, sorry. Just shoulder blades and come again. Truth is you get where you kind of get used to where you're supposed to be pulling from, which is Oblique abdominals, and then you can start minimizing the ankles, right? If it gets really uncomfortable at the top, you can step a little short. Meaning if it's pressure on the hip you don't enjoy, but do try to keep those knees off to the one side. There you go. Up.

Okay. Debra. Halfway down. Pick the feet up. Lower the feet come up and yeah, and by halfway, you know, we need to be able to pick the feet up, right without it shifting as much lower down and then up and down. Just two more feet. Let's feet get to the ground before you come up, which is not what I did the first time. Oh, last one. Then. It's a good teaser, but it's gum like a teeter totter and it's enough. Oh boy. Right. Promise. Okay. All the way down. Good. All the way down. Uncross your legs, legs, legs. That's a hard, that one is forging from leftover, right? If I, I think I did specify last time.

Deny leftover. Right. It's just ankles. Lift your hips enough to get onto the right butt cheek. Yes. Oh, I'm stalling. Stalling. Here we go. Arms are straight. Well, and off we go. Oh, did I get everybody's hard side second time round. Nice. I won't look so bad. I'm just kidding. If the hat didn't do okay. So it's all of our hard sites. Symmetry is so overrated anyway. Right?

So let's just embrace that and, and just look for what could we do rather than making it so goal oriented. More ease more. Okay. Is that oblique or did I just find a way to get up? Oh, I agree. It is both. I agree. So like I'm playing with this little like use my ankle, don't use my ankle. He's my ankle and I use it when I need it as a time. How I'm going to get one more [inaudible]. Okay. When we get to the bottom, we allow the legs to lift and need to be super high. Let them come down, then come up.

It helps if you use your mouth. How if you grimace, it's somehow a tongue exercise. Now who we did four. So when we do that, I believe this is the fourth one. Stop me up. Wake up. It's like yes. It's just like swan and I do feel like a swan at the moment.

We're all the way down and cross your legs. Just like a swan. Yes. I see. I see the logic kinda. All right. Shoulder bridge. Yeah. Oh that reminds me. Roll yourself up. That reminds me. I gave no cues on that. Right, but I know you articulated if you didn't, you followed me.

Oh well then we should all do another one cause I didn't come down and as if this was the most important one. Rural through your spine with ease everywhere else possible. Okay, so taking one leg up from the back leg itself is kind of soft. Here we go. Exhale, kick down. One, flex, come up to three, keep going. Four and five. Six, seven, eight, nine. Come back up. Return it. Check your alignment.

Other side and down one. Exhaling two. Reminding yourself I'm going faster than I normally do. So remind yourself not to let the ribs be tossed around. Six rates. Seven. Eight. Good. Now you'll come back up. Return it. Roll down. I just want to remind you guys of one that has been awhile.

I learned this from blossom through Kathy grant. It was the one where you kick over touch. You can use your hands and you shouldn't have to probably kick over. Let me do one more to show you. Then when you come down, is this hip extension toe ball heel. Okay, so I am pushing off the support like quite a lot. So we're back. So the first leg you can do, you can do, Gosh I'll do three at the most. Here we go. You're up in.

So here we are everybody down. Let me give you, let me get it from the start. Roll up through pelvic curl with both feet on the ground just for level. Cause it's the same rules really extending one leg. You take the leg up, jump at the top of it, come back. The bent leg is going to reach to the floor. Soft landing. I'll, I'll give you an idea of if you can go jump, go over, use your hands at your waist, waist low back, and then you let the foot inch its way down to a ball. He'll let go the hands before you try it all the way and one more over. Nice.

Deborah and down and down. Slide the foot back in. Roll halfway down to go right back up. So it's kind of a blend of rollover and shoulder bridge. So we'll do, we'll just do our three and we'll be right back. Here we go. It's up. Jump optional touch. Use the hands to come out of it or not.

And Ah, Bush. Nice, funny. Oh, it's fun. That would do it right. Put the foot down in place. We need to do them again sometime. Maybe today. No, doubtful. Don't leave. Don't leave. What'd you say? All right, well let's hold onto the back of her legs. Give ourselves a little fun. Just rock. You don't, don't land. The first one, even though I know you can just rock.

And if I plant the open like rocker seed in your mind, we could, we could on three more just reach up and grab her ankles and keep going. Right. One. Inhale back. Exhale. Two. Inhale back. Exhale. Three hold. And here we go. We roll. The legs don't have to be completely straight, but that is the idea. And do go into back extension. Inhale back to come forward.

The shape stays about the same until the last moment. And then it's pretty subtle. What gets you off tilt there? Yeah. One more time. Hmm.

Oh, you take so much harder with this when you get to the top. Stay up there. But you know it's all about change, right? So close the feet. Let's put the leg closest to the window down both the knees together so that they're exactly side by side. In fact, use them and then stretch the bent knee out a little bit. Yep. Alright. From there, reaching up, pull the hip bones back. Whether I'm talking about the front of the pelvis, just go to this will go all the way down and actually touch your head and we'll come up. Squeeze the inner thighs. It helps. It helps.

And, and to come forward and and down. Reach back. Hold it back here. Anchor through the middle. I'm changing feet but we're putting them both out for a moment. Thank you. Switch. Here we go. And up. If it feels like all of a sudden is all hip flexors to take your arms overhead or you have to round to do it. Don't take the arms overhead. I'm actually gonna pull out myself. But that's an option too.

If you want to keep challenging, I'd rather get that back extension. Yeah. Inner thighs. Still feel the glutes a little bit. [inaudible] one more to come on. Take the hands behind you. Fingers face away. Slow. I'm pretty far back. Um, I think of those. I can't remember who's going to want to do this more, but you'll also may decide to go to your forearms.

Just totally appropriate other, it comes up. Just reach to the front with the legs and straight back to the other side and to the front so that just like we did earlier on our backs with the knees, you're trying to rotate from the waist. So at the moment, I do want that opposite hip to come up. Starting almost right away. Boom, boom. If you don't like the leg straight, it works here. Boom. Right? Even like a better back. Let's do that. Move into bent knee. Now I would've just stopped the other, but now find your rotation.

Come up a little taller. I'm still just behind my tailbone and it's keeping, as you look at your knees, your ankles are just opposite them, right? So in other words, you don't let the knees get ahead of your feet. They're together. Yes, rotating at the hallways. Excellent. Excellent. Last one. Come back to the center. Set your feet down. Stretch them out, and actually draw them back and turn them out and give yourself a little stretch. Roll your sleeves up. Can we do it here now? Look, now stretch them out.

Separate them for spine stretch version one external rotation. You're up against the wall. Flexing the feet. Here we go. Exhale, rounding down. Use it. Let's see if you can go lower than you normally do. Inhale, exhale, roll up. And by that I don't mean it to be a neck or shoulder thing, it's just, it's actually more abs. Of course. Inhale and exhale, shooting energy at the bottoms of your feet. Adding the back extension. Inhale, exhale around squeezing through the glutes, right? They don't get a break here.

Roll up through the spine into the long diagonal line. Extend, extend, extend an exhale round to roll up. So this is that version of rails I love. It's got a lot of words, so it's starts the same as the first version you exhale round now from the tailbone. Start lengthening your back from the tailbone through the crown of the head. Long line. Feel for it. Excel, recommit, and round to roll up the imaginary wall to the starting position. Inhale, exhale. Now more than ever, hug the mid line. Inhale to exhale, and we go. I'm going to add a little to it. Come into your extension.

Exhale, rotate to the window and feel it come from the waist. The arms could be anywhere. They don't really matter. I mean, you know what I mean? Inhale, come back center and other way hips are exactly where they were. Come back to the center. Round forward. Roll up and inhaling here. Exhale round. Find the long line through a long in here. Excel again to the front. I'll, sorry Deborah. I do always do that.

Don't I start. I followed Deborah. Come back to center. I didn't switch breathing, however it suits it. Come back to center. Rounding over to round. Roll Up. Good. Just bring the feet together. Fingers face your heels. This is one of those ones. For some it's a risk thing, so you can go to your fist, you can turn your hand sideways, you can roll the mat, but okay. You're not sure yet.

Yes, my team, we go. Okay. Before we do anything, get your arms straight as you can so you might even low traps. Lift up. Okay. Now we're trying to get the toes on the ground, but if it's a forced cramp, then we don't come down touch lightly lifting up out of the shoulders. Go again. My advice to you on this one, so it's not in the knees and is not just forever impossible to hang out up there is to engage the butt and the hamstrings first. How do you do that? Lots of ways. Mostly think about it, but secondly you can push the heels into the ground a little. Hold it chin slightly down to ever death. That's alright. Pick up one leg, one if you want to even think about it. Last one, three change and one, two, three. Put it down. Sit down. Round. Forward. Flex feet rolling right back up. Separate your feet again about the width of your mat and the arms are going to be up on a diagonal with your back.

Straight for the moment we go. Inhale. It's like the sitting back or sitting forward on the Cadillac. We draw the hips back. Try to scoop under so you open up the front of the hip. Don't go so far. You can't get past it. Then from here we round forward. I'm only going to do a couple like this.

Find your feet or your ankles or your shins. Hold them. If you're at your feet, you can flex them and come into extension from down here. If you are able to do it. It looks like we were, be gentle with the toes, trying to get all of the foot or to the side. Push the foot into your hands and pull the abdominals back. But here's the, here's the big thing. Check this out. If I push and I let my arms go with, I've lost shoulder stabilization.

If if instead my arms can't move, but I still get to flex, I have to make room in my waist. Gorgeous Debra. Exactly what I meant. What can enough today? Okay, let go of your nose roll back just to where you were and then from here we're going to end up sitting up again, right? We roll back, we come forward kind of low. We find our feet, we flex the feet into back extension. We push the feet or just draw the abs back.

Let go with the feet eventually to roll back and up. Okay, so that was that part of it. Now we change it to side reach. We roll back. It's imagine that you're pressing this bar down front toward the front of the room. You're just gonna Swivel, reaching the arm. The rest of the body doesn't really move. The ribs can open up, right? You can kind of open up looking at that hand, bring the hand back and sit back up and we come down the other side.

So not much happened in at the waist, but anything above the waist is okay. As long as you don't drop into the floor and up and have your lower back on the ground. My low back is, it's going to be different for everybody. Mine low back is okay there, but I don't want to go to the shoulder blades. Okay. So you could be above the low back. Long as you feel comfortable, you might not. If you're higher, you're not gonna be able to go as far back, which is totally appropriate. Might even be considered harder. And so I would explore both. Main thing is that you kind of go to the edge of no man's land and then see if you can move around it. Yes, exactly like that one day. Exactly.

Bring the feet together and let's go. Souls and souls hands together so it's not that close. It's just there. Yup. And we'll go to the window. We rotate. It's all spine and that extend your spine here as you just float the arms out and then as if you were pulling, like if I had and we had something attach, I'm pulling, you're pulling it. We're getting taller because of it to center. And inhale, rotate. Exhale.

Just think easy on the spine and it will lift you. Draw the arms back and getting a little peck and upper back and center and we rotate and we extend and we pull and we come back. One more time. Inhale, exhale, inhale and center from there, just extend the arms out. Take them all the way out into a t position. Good to the front devil. Exhale, center. Let's flex the feet pretty significantly even if it means bending the knees.

Last one. Great. All right, hands go back again. Feet are bent this time I have my knees apart. We first stabilize the shoulders. We get a straight as we can and the arms. Lift the hips up now distribute weight evenly through your feet and hands pretty pretty evenly. And now Tuck your pelvis and look forward. Okay, and I'll bend your elbows and straighten and bend them and straighten them and remind yourself that you shouldn't have a feeling of your shoulders sliding on your back. Not at all. It's just simply elbows, Ben elbow straight. Good, good. Very good. You'll tell me that 10 oh my gosh. Good for you.

Let's do 10 more. One, two, and three. Well, I'll find another way. Candace wants 10 more. Candice wants 10 more. How about five? Six more with one leg up, down, up. One for three to change legs and one, two. Oh boy, no, six did it for me. Have a seat carefully.

Oh right, you weren't going to admit it. Okay, I'll save it. I'll save it. Here we go. Now that our arms and tired, let's come down to the sidekick, sidekick, fingertip, fingertip member. You can do this with a bent knee, you can do it on the farm, right. So it'd be nice to the shoulder that just worked. All right. Um, that's great. That's great. Debbie, you're actually a little varied in your, um, shoulder. Yeah, you might have to move your elbow out a tiny, tiny bit and then, okay, here we go. Top leg is lifted, reaching it long right out of the hip and then relax it. Really just swing the leg for the first few and focus on both the front and back. Just swing. And I'm going to say that it's probably not a great idea from sometimes to let the let go way forward because it tends to pull the back with, so I'm going to suggest if you go to about say 45 well it'll be flexed, right?

And then oppose it by pulling the tailbone backwards a bit and sending energy. Again, I'm kind of reaching to Debra with the bottom of my foot. That ought to be kind of enough. But if you need Marco for more right now, traditionally we would, here we go, exhale two and back. And two, two and back. I think reach, reach. You have some connection with the back of the leg? Yeah, top, hip forward. When you go back with it like right there on a, I've given said too much. Right. This'll be the last one to the back.

Hold way back there and a new way back there. And now give me this hipbone from there. Lift one pretty small because you're kind of already there. I mean try far. Don't let me limit you. But yeah, the tough hip. Yup. Good. Right Cross that leg in front. Sit Up side bit three and three side bend, set end to twist. Hook. You don't get your arm stable. You know what to do. We were rise up.

We hold, we go. Okay. Am I there? I think on there. Good. We lift to come over at the last moment. You look down. Inhale back to the lot. Straight line and bend to come away. Lift again. Great. From the waist to come back to line out and and lift.

Just straight dinner and lift off. Okay. Your mind here, whether you were there, back to the side and down here comes the twist. We lift up pike, the hips reach across your chest, but the ch bodies going toward the legs. Make a pyramid. Inhale, reopen and Ben to come down. Or you can do it like Debra's doing, which is tending, hindering at the waist, a little more challenging pike and reach across. So it is a flat back. This version at least open and hinge or band. Last one up and reach. Reopen it and down all the way.

Swiveled to the other side. Hard to do on those maps. I know it's okay. You're setting up for sidekick elbows. Most important are a shoulder. So watch that elbow and then swing the leg a bit. Just sort of feel what the joint wants or needs and then go to the 45 degree just to kind of measure it out. And we should all be able to get a bit of a stretch at 45 degrees.

If we're flexing and reaching one way and pulling back on the other a mild stretch, nothing severe. All right, off you go and kick. Bomb bomb reach, something you can do that I haven't mentioned is the legs can be totally straight off your body, which makes it very hard to balance or you can let the lower leg drift forward a little good kick, kick and sweet and kick, kick and sweet. So it's good. This side is really good when he still want you to always think extent. Yeah, go one more. Get back there, stay back there as if someone pulled you. Try and get a stretch through the trunk. K and lift one and noticing my clients and myself actually as I go to lift, the more I do it, I trapped. The light travels forward sometimes. So just check it out and I think we're close on that. So let's release it. Take the top leg in front and help yourself up for the side bend. And this is not just real quick one of those exercises that you go, oh well we've started and it doesn't feel right. There's only six total.

Fix It if you need to at any point. Here we go, we lift up. And then as if someone came and pulled you up by the waist, you draw that arm pit roid up against the waistline and then get along again. Squeeze the glutes and bender hinge to come down and up you go. And all in the thing that gets people on this one the most that messes up form is the looking down. That's when people start rotating. So I like to get almost all the way there. Then just the head goes down, back to the side and out here we go. For the twist, we lift up.

It's kind of starts the same, but you pike the hips, the body goes toward the legs a bit as you cross the chest. And number two, listen to your body, be safe. It should feel solid, right? Reopen. And I am overly concerned of cheating my head on me. Oh boy. I've got my priorities straight and down we go. That's it. Right, right, right. I just swiveled to the side. Good. So turning onto our abdominals. Um, thighs for s um, single leg kick sweater. I've done this before. Elbows were forward, elbows are forward. Good. Actually they're meant to be right. You. But you know my thing lately is that upper back. So I like to move forward.

Reach your legs and yeah, reach your legs. Float actually float them and then let him relax and reach him further. All right, here we go. Four inhales to four. Exhale, pick a leg. We go. Inhale, two, three, four. It's two pulses per leg. And inhale, two, three, four and exhale, two, three, four. And inhale. So the legs don't need to be high. You just need to know that you're drawing on the hamstrings, right?

And then as far as the upper back is concerned, imagine you're doing this without the support of your arms. How would you hold yourself there? You can even think about starting to lighten it, but don't change a position. It can be a breath here. Where are we on it? It must be an exhale. Come on out. Thank you. And then both knees in. Stretch your legs out.

Rest your forehead on your hands. Shoulders are down again with the hovering of the legs. Yeah. Good. And then just a little beats and the beats. Yes, the heels touch if they can, but not if the knees bend. It's more like can you generate all this tiny fast movements? It's got that debt from the gluten. Yeah, you can. Let's go. Let's go.

So that's going well and God forbid you might be getting bored, you lengthened more and you take your arms out to a tee. I don't feel like you have to be any higher on your back though. Maybe your chin slightly forward. That's not good. You first make sure your knees are absolutely straight and you can go to a v overhead. Last 21 two, three, four, five, six, seven, eight, nine, ten one, two, three, four, five, six, seven, eight, nine and 10 hands by your side. Use Your abdominals and your arm. Strength to lift around arrest. That should be a life motto. Somehow. Lift breast at least.

Okay. I'm going to highly recommend you go light on your arms on this next one. Not because it will hurt anything if you don't, but for what follows? It's the Cobra or a combination. So you're stretched out from a rest position. We draw the ABS into, curl the tail between the legs to gently press the shoulders toward the hips, the hips toward the shoulders. We roll through unfurling the spine until we're in it. Lovely.

What feel good feels good? Arched spine. Does that mean you're looking up a bit? You have. You have weight in your arms. There's no doubt. Now pull from what Poles. That's not the right word. Lift from under the chest. Your entire front of your body's engaged with the exception of well, that's probably all true and lift. Inhale to come through. I'm going ever so slightly faster. When we're in front here, the glutes are engaged a lot. Lift and exhale. Pull out.

If it doesn't feel good, rolling over the knees. Just that you can either curl the toes under and kind of lift or put a little more weight in your arms at that moment and the tops of your feet. Okay. This time we roll forward. Once you hit it, and I don't mean go faster to look over your left shoulder, look for your right heel. Keep the lift to come back to center and around back and lift again. Inhaling, once you're all the way in extension to your, your head, look for the left here and come back and [inaudible].

Let's do two more. Inhale up and the rest of the body's pretty still right. We don't want the whole body changing center and round. That is just the neck. Just the eyes. Lolita says, look for something behind you. What are you looking for us? So I picked the heel and then back to center and round. Okay, from your curl, the toes under come up to a up stretch or pyramid like shape. Hands spread out uncomfortable. We're going to try for a tricep pushup from here, lift the heels quite high.

You start to bend the elbows. They may or may not touch the mat. They go straight back rather than to the side. Again, you don't force them touching anything. It's just a little bin and a little string. All the while elongating. That's it. You long gating. Yeah, just the arms. The rest of the body. Just moving as it needs to. Thinking about the spine, shoulder tightness.

Lots of things are going to affect whether or not you can even bend the elbows at all. So you know, again, don't force anything too much. Can we do five more? One and stream. Think, tailwind. Discard. Two headings three, four, five. Then we come into a plank. Hm? From there, if your feet are not apart, do yourself a favor and separate them now so that when you lift up and turn the feet toward the your heels that go toward the back of the room, your body is still lifted. You take the front arm off, right? Optional. Lifted on the edge here.

Starting my life and down. Back to center. Find a good long plank. Good. Long like I am very surprised. This thing's still on swivel arm up. Yes. If you're going to do it, pick the lega. Careful. Yeah. That's gonna matter. If it's slippery and then put it down and come back. Lift up to your up stretch. Come back to plank.

Take your right knee or your right foot off the ground. Bend that knee. You can round your back a little to take the knee across to the opposite elbow. Look down at the knee a bit, take it back out. Same link again. And it's not a huge head movement, but there's some trying to, basically, there's just a little bit of curve. One more time. Gone do your neck, you stick a brake, switch legs. And one.

I'm doing my best to stay square at the shoulders, even though there's a little bit of, there is rotation. Of course. It's not just at the hip. I think two more for five. But if it's five already, you should staff. Here it is. Set the foot down, lifted up. Stretch. Oh boy. Oh boy. Walk your feet forward. Now do it. It's gonna get harder as you come in and keep the like straight. If you can help it and pull up on the abdominals, make the ABS, pull up enough to the leg, can take a little baby step forward and you'll be able to take weight out of your arms. So do maybe hug. Hold either elbow. Alright, so you're just arresting there.

Hmm. And then have a seat. Okay. It's time again. I can't remember the name, but this is an official exercise. Wow. I wonder what happened. I must be close to Boston.

It's called to Boston and no, that's the wrong discipline, although it's sounding better. All right. Um, it teaser with rotation is all I can come up with, which made me, that's it. Um, it will be in a moment. You'll have one leg over the other and you're going to lower down and rotate in tobacco usage. And then you draw the abs in and you roll up. I'll do a few on the same side, then we'll switch the cross and we'll simply go the other way. Awesome. Yeah. So let's, let's do this together cause it's one of those, if I don't say it right, it's gonna make everyone upset. Um, take your right leg over left. Awesome.

I will be my off-center. Certainly when I'm over here, I'm like on the hip and, and from the side view it would be like a [inaudible]. So I s I'm going to start level and yes, I'll probably be a little bit off. I probably won't hit it right every time. So then as I come down, be careful not to over, you know, go straight to the low back but butt's going to be tight. You get a bit of a fish tail. Right. So I've got that part now I don't want to just keep going with the legs.

I'm trying, but I'm going to counter it with mine back extensors. It it make sense to get out of it. It's like that in the middle. Yeah. So is this way in bend the knees I have right over left. Right. If you want your hands down, that's totally appropriate. Find a balance. So we're going to start to roll down. You'll be going over your right hip bone.

Let your hands hit the ground when you want. Turn over. It's okay. There's no exact right. Oh I should fit hands anywhere you want. Legs are always off the ground. Fish Tail and upper back extension. Good. That's great. That's great. And then come back. I'll go the other ways this time so you can see it.

Switch the cross roll down cans. Just kind of go where they need to slide as however you need to with the hands and then look at. Excellent. Yeah, like that. Straight and better I think than have to be but at like competitor enough. Let's stay to the left again. Sorry Deborah. Here we go. Leftover. Right Swivel. Squeeze your glutes back. Extensors. Yes.

Then you draw the abs in and the legs stir to roll you back up. One more that way. Swivel slide. All right. Just it Kinda like pull that forward hand that left hand towards you anyway. Just a resisting back to center. I'm putting my hands on the ground to adjust. Switch the cross two more.

The other way. We roll, we sweep, we get dramatic about it and we come back and we are up and we go down. Maybe not so much ribs on the floor. Nick, on this next, I'm going to do one more for you Debra. Just cause I wanna make something clear. Come back. There you go. And then stay off them as you come back. So one more time. We're going to come down hands, don't go to the ribs fully. ICU. All that needs to happen right here. As you come back as a tuck the pelvis, as the legs rise up and better, much better. And then soften the legs or bring them down, stretch forward, whichever one landed on top. Good. Thanks for letting me do that.

Yeah. Teaser with rotation. Right now I don't, I think it's, I know vassy without teaser with rotation possibly with twist. Of course it is. Speaking of Swan. Ah, bad. You said no tree. You did. That would be a logical flow. I just want to do this one since we've talked about it so much.

I'm not going to do the full swan dive. I'm going to do a step up from the swan dive prep. Nope, none of that. We're going to go. Okay. So, so maybe you don't want to just do the swan dive prep, which is here, which is we've had reminiscent things of all day. Okay. The thing with this though, and it does get kind of serious here, even with my hat, um, if you make this a to joint exercise, meaning if you go upper body, lower body, it's not gonna work. It's not only not going to work, it's going to put you at risk. So it's, it's serious business. Let's just do one full swung prep.

Like you probably know it. Shoulders are down, you lift with your back extensors, no pressure in the arms really yet. Then add the use of the hands when you want to. As you come down, you already are reaching those legs so they'll lift pretty quickly and they're energized, right? You know those hamstrings are working. Version two, you guys know this, so it's just a dropping catch. So you come to where you feel, okay, reach the legs, it's drop polled and dam uphold again, down uphold and down. Uphold. I want to go with you so we're doing a few more. Three more and legs. Hold it down. Lower the forearms, push up, round, back, Yay. And rest, rest, rest, rest.

What's more fun? I like those. Those are doable. Yeah, absolutely. [inaudible] extend your life like the way you taught it. We made it. We got [inaudible]. Fantastic. What do you mean? The Way I taught it? That the, the emphasis on the legs. Yeah. Right away. Yeah. Getting the legs to go right away. All we're doing is coming to a [inaudible] to stand us up here in just a second. Fold yourself in half.

And I'm like Chit Chat about that while I'm hanging upside down. Actually, while you're hanging upside down, right. It's not a two part exercise. Yeah, yeah, Yup. Right. Even though kind of we break it down like that and it's appropriate to do so. It's just, you know, like everything else, body needs to be worked fully, not just one side. When you're ready, roll up traction, if you do it two-part, you're more likely to lose it. That's right. So it's in the legs.

So you're in the queue for reaching for the legs. Keeps me. Yes. At one piece keeps he did a, no, no. So the Q for, um, for you, reaching the legs keeps what you're saying happening, which is you're feeling fully one body just sort of in space. Right, right. There's no break. There's no break, which is significant. I mean, suggest high level of coordination. That's why I don't think we should do it so easily in class because there's nothing, there's no bones really. You know, we've got the little bit of spine right there. So it's important to know that.

Anyway, you get the point, and I'm preaching to you, sorry, one role down in your done. Inhale, exhale to round. So with that conversation in mind, even in this position, are you aware of both sides? One side is certainly a little more important as you roll back up, but feel the back extensors start playing a bigger role, a bigger role, a bigger role, the hip extensors, a bigger role until you're upright and you just are resisting gravity. I appreciate you being here. Happy New Year, Christmas. Happy holidays.

Comments

Lauren P
Yes Kristi - thank you! The swan dive makes much more sense now and wow will I be able to conquer the challenge of the overhead bicycle???
Great class Kristi. Definitely challenging. Teaser with rotation, very cool. I got started with Rael pilates 3 years ago with the system 27 and have become a 3 times a week addict in addition to the cycling, etc. Thanks for helping me change my body and mind.
Hey Kristi, I love your classes. I always learn so much from you. Thanks for being a great inspiration!
Wow what a great class! This really brushed away the cobwebs, thanks!
I personally loved the "hat trick". What a fun workout this was.. thanx Kristi.
Thanks, Kristi! I always find your classes fun, challenging and inspirational!
Good class, Loved the Teaser rotation.
Thanks Everyone! I'm off to teach class now, and I think I'll put that Teaser with Rotation in again!
¡Menuda clase Kristi! ¿Quién dijo que esto era fácil?. Muchas gracias nuevamente por estas clases

You need to be a subscriber to post a comment.

Please Log In or Create an Account to start your free trial.

Footer Pilates Anytime Logo

Move With Us

Experience Pilates. Experience life.

Let's Begin