Class #4598

Cross Balance Stability

50 min - Class
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Work on your control and concentration with this Mat workout by Katie Yip. She teaches unilateral exercises that have the goal of moving one arm or leg without disturbing your box. She also introduces the Push Up on the Mat using inspiration from Kathryn Ross-Nash's Red Thread Method.
What You'll Need: Mat

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Jun 30, 2021
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All right, let's get started. Welcome to Crossbody Stability, let's get started. Let's walk to the front of your mat and we're gonna go feet together. And from here, roll your shoulders up to the ears and drop them down your back. Let's do that two more times.

Shrug the shoulders up, bring them back and drop them down. One more time, shrug the shoulders up, bring them back and drop them down. Let's reverse, reach it back up to the ears. Scoop your collarbones, bring them forward and down. Circle back, open the chest.

Lift up to the ears, bring the shoulders forward and lower down. Last one, reach it back, squeeze those shoulder blades together. Up to the ears, reach it forward and lower down. Pull your stomach in and up, lengthen the hips down through the heels. As you reach the arms up, fold fingertips to elbow, press your forearms into one another.

Take one leg behind the other. Lift your navel up through the top of the head and let's go down slowly for a count of five, four, three, two, one and lower down with control. Should be very good by now, it's week seven. Take the hands by your side. Pick your bottom up and slide yourself back.

Lie on down, lets have the legs straight, heels together, toes apart. Pull your stomach in. Press the outer edge of the shoulder on the mat. Find the bottom of the shoulder blade. Find the rib cage, anchor the waist, scoop the navel in an anchor underneath your rib cage.

Anchor your pelvis and press the back of the thighs down, so you really feel like you're anchored into that mat. From here, you're going to lift the arms up to the ceiling. Just the right arm goes back as the left arm reaches down. And as you do this, try not to shift your box. So the side the left arm is where the left side wants to shorten, so you have to keep that left side long.

Scoop your stomach in, come back to center. Change, lower the right arm, reach the left arm back. Don't shift your box, keep that right side long. Reach through your toes, come back to center. Change, so this is the very, very beginning of being aware of our box position as we start to move the arms from one another.

And change, so only one arm is moving down, nothing changes in your box. Change, keep the pelvis anchored. Soften the chest, anchor the ribs, stretch it back. And change and change and center hold it there. Pick your shoulders up, stretch both arms back.

Get a little longer from your fingertips, all the way to your toes, squeeze your legs together. And we're gonna go right up into our 100 position. Reach out, rise and halt. Scoop your stomach in and begin pumping for your 100. Now start to reach the right leg down.

Two, three, four, five bring it up. Two, three, four, five inhale lower. Two, three, four, five, exhale lift. Two, three, four, five reach it down. Now, as you're pumping, look at your box.

Your pelvis is anchored, your shoulders and your hips are not moving. The only thing moving is that one leg, reach it out of the hip, scoop and bring it up. Reach it out of the hip, scoop and bring it up. Inhale, two, three, four, five. Exhale, two, three, four, five.

Inhale, two, three, four, five. Exhale, two, three, four, five. Inhale, vigorous pumps. Exhale, two, three, four, five. Inhale, two, three, four, five.

Exhale, two, three, four, five. Hold it there, stay and hold it. Reach out and lengthen everything back down. Flex your feet, lift the arms up, head comes up. Pull yourself all the way up.

Go ahead use your strap if you can. And flex your ankles, lie all the way down for your roll up. Lift the arms up. Pick the shoulders up, stretch it back. Arms come up, plug it in, the head goes through the arms.

Roll it up, squeeze your legs together. Curl into yourself, but continue pulling your hips back as you reach your head to your knees. Anchor the back of the thighs down, scoop low as you roll back. Press your thighs down. Pull up from those inner thighs, articulate back down, reach it back.

Arms come up, inhale up. Exhale, curly it in, head to the knees. Roll back, push the heels away, scoop your pelvis back. Reach through the heels, waist goes back, articulate all the way down. Inhale up, exhale over, curl it in.

Roll back, hollow your waist, articulate down. Last one, inhale. Exhale over, squeeze your heels together. Roll back, scoop in and stretch it back. If you have handles go ahead, take your hands in the handles.

If not, your hands will come to your side. I'm gonna take my hands here, just for some extra chest opening. Flex your feet, pull your stomach in, slide the right knee into your chest and reach it up. Bring the leg up towards your nose and soften your ribs. Bring it back to center.

Reach it across your body over to that left hip. Anchor that right hip. Bring it center, lower down to 45. Pull your lower stomach in an opposition. Scoop and bring it up.

Open to the side, really open that leg. Open, stretch it without disturbing your box. Scoop, bring it center. Up towards your nose, soft chest, soft ribs. Bring it center, across to the left hip.

Keep that right hip down. Bring it center, lower down to 45. Scoop, dig the left heel down, bring it center. Open to the right hip, bring it center. Again nose, deepen it, deepen it, deep and center.

Over to the left hip. Bring it center, reach it down. Scoop your navel up an opposition. Bring it center, open to the right hip. Push through your left leg, anchor that left side.

Center, bring it to your nose, stretch it, stretch it, stretch it. Bend your knee and slide the leg out. Slide the left knee into your chest, reach it up. Bring it up towards your nose, scoop in. Deepen, push through your right heel.

Take it center, over to the right hip, keep that left hip down. Bring it center, lower to 45 degrees, anchor your low back. Press through your right leg as you bring it center. Open to the left hip, anchor that right hip. Bring it center, up towards your nose, scoop in and center.

Right hip and center, 45 degrees and center. Open to the side and center. To your nose and center. One more time to the right hip, center, 45, center, open to the left hip, bring it center. Scoop in up towards your nose, deepen it, deepen it, deepen it.

Bend your knee and put the foot down. Slide the right leg in, reach it up, reach it across to the left hip. Right hip comes off, waist comes off, rib comes off, stretch it, come back rib, waist, hip. Open to the side, anchor that hip, reach it up, take it across hip off. Draw those inner thighs together, rib off.

Reach it, come back rib, waist. Hip open to the side, push through and anchor that left leg. That's your stabilizing side, across hip off. Deepen it, go as far as he can, maybe reach for the (indistinct) floor, but keep that right shoulder down. Come back rib, waist, hip open to the side, lift it up, bend the knee, foot goes down.

Other leg, left knee in, stretch it up. Across hip off, waist off, rib off, keep that left shoulder down. Come back, left rib, waist, hip, open to the side, anchor that right hip. Scoop it center, reach it across hip off, waist off. Anchor through that right leg.

Come back left rib, waist, hip, open to the side, reach it up. One more time, across, hip off. Push through your right leg, so your right leg is your stabilizing side. Press it down on the mat and reach through the inside of that right heel. And open to the side, reach it up, bend the knee and slide the foot down.

From here, you're gonna bend both knees into your chest. Take the hands behind the head and let's take the legs up to the ceiling. Lower the left leg down, let's do your single leg circles here. Circle across round up, one. Across round up, two.

Across around up, three. Circle four, lift that upper body up. Don't disturb your box and reverse open. Find all those points we just did. And two, scoop it up.

Three, scoop it up. Four, scoop it up. Five, scoop it up, change your legs. Across round up, one, reach to the right leg. Across round up, two.

Across round up, three. Scoop up, four, whoo, scoop up, five, find energy and length through the front of that leg, that'll help you do this awful exercise. Reverse, open, scoop up to the nose. And two, scoop up. Three, scoop it up.

Four, scoop it up. Five, scoop it up. From here, roll right up into your rolling like a ball. Elbows up, squeeze your heels together and roll back. Exhale up, hold.

And two, exhale up, hold. And three, exhale up, hold it. Now in this one I want you to really lift your bottom up. Lift your bottom up, press your bottom down and balance. Lift your bottom up, press it down and balance.

One more time. Lift your bottom up, press it down and balance, stay here. From here, take the hands behind the head. Right leg in, left leg out, my favorite series. And from here, stomach scoops in, slide the right leg out, hold.

Curl up a little higher, the left leg comes in. Two, legs out, hold. Right leg comes in. Two, legs out, zip those thighs together, left leg in. Two legs, right leg, two legs, left leg, two legs.

And as you're moving, the whole time, you're paying attention to the position of your pelvis and your shoulders. Everything stays in one square box. Reach it, hold it there. Two legs in, leave the hands behind the head. Lengthen the back of the neck.

Scoop your stomach in and let's stretch out and deepen, one. Stretch out, deepen two. Stretch out, deepen three. Stretch out, hold it and beat, two, three, four, five, six, seven, eight, hold it and in. Scoop it back and beat, two, three, four, five, six, seven, eight, scoop and in.

Stretch it out. Beat, two, three, four, five, six, seven, eight, scoop, let's add on. Stretch out hold, nothing shifts. Open the right leg, don't let anything move. Bring it in, open the left leg, bring it in.

Both legs open, scoop and in. Whoo, I learned this awful variation from Kathy, it's terrible. Reach out, but I love it. Left leg, and you will too. Bring it in, right leg, nothing shifts.

Both legs, scoop and in. One more time on each leg. Reach out, right leg, left leg, both legs, in, out, left leg. You can hear my voice, it's (indistinct) for me too. Both legs and in let your head rest.

Very, very good. From here, two legs up to the ceiling. Scoop your stomach in. Lift your upper body up. Lower the right leg to 45.

Bring the left leg down. Right leg up, reach it down. Left, together, scoop up. Together left, together right. Together left, together right, together, oh, this is when you start to feel the burn in your stomach.

Right, together left, together both legs up, bend the knee. Head goes down, ready? Double straight leg pull. Pull your stomach in and up, and lift the upper body up. Stretch your two legs up.

Scoop your navel into that mat, and let's lower down to 45. Squeeze your legs so they're deep and navel goes down to the mat to lift the legs up. Reach it to 45, hold, anchor through your rib cage. Pull from that upper stomach to lift it up. Reach it down at hold, anchor your lower stomach.

Pull to bring the legs up. Let's add on, go down and beat, two, three, four, five, six, seven, eight, hold it. Scoop up, down and beat, two, three, four, five, six, seven, eight, hold it, scoop up. Last one, and beat, but I've a surprise of course, six, seven, eight, hold it. Scoop up, ready?

Just like we did for our double leg pull. Two legs go down, hold it, right leg opens, left leg opens. Both legs, lift up, down, left, right. Both up, down, right leg, left leg. Both legs up, down, left leg, right leg.

Both legs up and rest, whoo, excellent. Let's go into your criss-cross. Lift your upper body up, right leg and twist. Slide the leg out, roll onto that right hip. Squeeze your legs together, lift your legs up, eight, seven, six, five, stomach in, four, three, two, one, hold it there.

Bend your knees, scoop and turn to center. From here, you're gonna bend the left knee in. Roll onto that left hip, lift up, eight, seven, six, five, four, three, hip on top of hip, two, one, hold it, scoop and center. Right leg in, twist onto that hip. Lift up, eight, seven, six, scoop it in, five, four, three, two, one, scoop and in.

Left leg in, twist. Fly the leg out, roll onto the hip. eight, seven, six, five, four, three, two, one, scoop in and right leg up. Straight like criss-cross. Retreat change, retreat, retreat, retreat a little faster, add some pepper to it.

Change, two, three, four, five, six, seven, eight, nine, 10, and good sit all the up. We are sufficiently warm now. Separate your legs wider than your mats. And let's take the hands in front. Roll your shoulders back.

Press and lift your back up and sit up as tall as you can. The head goes down, walk the right hand forward. Push and pull your waistline back, nothing shifts. Left hand goes past the right hand. Push, scoop it back.

Right hand, push, scoop it back. Left hand in line with your right, push and pull your rib cage up and back. Look at your hips and think of pulling your hips away from you. So sometimes I'll take my hands to my hips here and I'll really pull them back, so I can open that lower back. Press and pull your pelvis back.

Now walk in, left, right, left, right, sit up tall. Now the left hand is gonna walk out. Press and scoop, press scoop, press scoop, don't change your box. Press scoop, press and pull your navel away from that mat as far as you can. Press the back of those thighs down.

Dig your heels down, open up that lower back as much as you can. And now the right hand and walks in, press, press scoop, press scoop, press scoop and sit all the way up. Two more times. Right hand walks forward press, press, press, press and press the mat away, pull your waistline up and back. Hold the rib cage diagonally up and back as the tailbone reaches down to the floor.

And now the left hand walks in, press, press, press and sit up tall. Let's lead with the left hand now. Left hand walks out, press. Right hand, left, right, left. Press pull your pelvis back.

Flex those ankles, lift your stomach up away from the mat. Try to create as much space as you can. And walk in the right hand press, left pressed, press, press and roll all the way up, good. Okay, from here we're gonna lie down on your back. I lied, we're gonna stay here and go into your open leg rocker, how can I forget?

Grab your ankles, point your toes. And you're gonna slide the heels in towards your bottom. Open your chest, nothing shifts. Two legs out, pull the chest forward and up, and you're gonna scoop to roll back. Come up and balance, halt, catch it.

Scoop to roll back. Come up and balance, halt. And scoop back. Sit on the hips, hold it there. Let's add on, roll back, hold it, bring your legs together.

Roll up and balance. Open the chest, open the legs. Roll back, keep the waist long, legs together. Roll up and balance. Open the chest, open.

Back, together roll up. Open, back together roll all the way up, stay here. Reach for your toes in that teaser, hold that teaser position, hold it. From here roll down to the mat. Take the hands to a T position or if you have handles, grab your handles.

Let's go for your TikTok. Open the right leg to the side, don't let it shift. Left leg goes right on top of the right leg. Scoop your stomach in, two legs back to center. Left leg opens, right leg goes directly on top.

Two legs back to center. Right leg, left leg, scoop and center. Left, right, bring it center. Right, left, center, left, right, center and rest. From here we're gonna sit all the way up, and let's go for your sauce.

Separate your feet, once again wider than your mat. Take your arms to a T. Lift your waist up and you're gonna twist to the right. Now, stay in the twisted position and start to move your right leg over to your left leg without losing the lengths, you have to keep reaching through that right heel. Reach through that right heel, so you're in a really deep spine twist now.

Reach the leg back, and turn to center. Lift the waist, twist to the left, stay in the twist. Now, start to reach that left heel out across the room and draw it into your midline, maybe past your midline and those heels should be in line. So one leg should not be shorter, that's about as far as I can go without shortening my left side. Bring it back and center.

Twist, reach through that right heel. Reach it to the midline, reach it over to that left leg but keep finding length through the back of that right leg, twist it. Bring the right leg back and center, lift twist to the left. Push through your left heel, reach it across. Go, go, go, push.

So this is just the reverse of what we just did lying down, but it's much harder. And reach through that heel, bring it back and center and rest. From here we're gonna flip over onto your stomach for your swamp. Let's take the arms slightly in front of us. Let's take them actually in towards your hips.

Reach the elbows down hands under the shoulders. Press your pelvis into the mat. Lift your navel up and zip up those inner thighs. Now, you're gonna lift your powerhouse first. The lift of the powerhouse lifts the back of the neck.

Then you start to lift your chest, and continue lifting from your stomach as you stretch your arms straight. The powerhouse pulls you all the way up. If you can today, open your chest. Look to the right, down around, keep that left shoulder back. Look to the left, keep your right shoulder back.

Look straight ahead, stomach in and up. Look to the left, right shoulder stays back. Keep those shoulders square. Look to the right, look straight ahead. Scoop your stomach in and lengthen, all the way down to that mat.

And again, lift the navel up first, powerhouse brings you up. You feel the hips go forward and up, the ribs go up. Lift up as much as you can. Now, once you've gone up, then you can start to stretch the arms, not by pushing through the arm, but lifting through your powerhouse. Look to the left, stomach off the mat.

Down around and to the right. Look straight ahead, keep your shoulders anchored into your back. Look to the right, down around and to the left. Look straight ahead, scoop up. Pull yourself all the way down to the mat.

Sit back on the heels and stretch out your lower back in opposition. Come back onto your stomach. Take the arms forward, make fist. Slide your elbows back. Press down and lift the top of the head to the ceiling.

Squeeze your legs together. Now from here, you're gonna do your best to press your frontal hip points on the mat while you lift your navel up, so you can really stretch and open the front of the hip. Now, nothing shifts here. Just lift the right leg up, try not to rock onto the opposite hip. Bring it down, it's a really small movement.

Lift off your shoulders, pull your chest forward and up. Lift the left leg up and bring it down. Right leg up, my leg goes back towards the back of the mat and then up. It goes out and back down. Left leg reaches out, then lift it up.

Whoo, barely moves. Reach it out and lower down. Right leg reaches back. Lift the chest up, reach it back, bring it down. Left leg reaches back, lift it up.

Continue pulling your chest forward and up, elbows go down, reach it out and lengthen down, excellent. Take the right ear to the mat. Hands behind your back. Lift your legs up and, one, two, three. Slide the hands back, open the chest.

Stay here and beat, two, three, four, stomach in. Six legs up, eight, nine, 10, lift your thighs. Keep lifting the thighs as you bend the knees, head touches. Left ear to the mat and one, two, three. Stretch back beat 10, chest up, eight, seven, six, five, four, three, two, one.

Lift the thighs, keep lifting the thighs as you bend, forehead down right here. Kick, one, two, three. Stretch back, beat eight, seven. Stretch your arms, six, five, four, three, two, one. Lift your thighs, bend your knees, forehead touches.

Last one, kick, two, three. Stretch back, beat 10, nine, eight, seven, six, five, four. Stomach in, two, one. Lift the thighs, lift up. Now continue lifting as you bend your knees.

Lift your chest, if you can reach back, grab your feet and for a little extra chest opening, reach up, up, up, push through in hands. So, it's all in my lower stomach and my legs and my upper back, nothing in my lower back, and lengthen down. Sit back on the heels, stretch out your lower back and roll all the way up into your thighs stretch. From here, you (indistinct) your knees, hip distance and parallel and have the shoulders over the hips right over the knees. Take your hands by your sides and squeeze the side of the hips.

And I want you to lean forward, so you feel the tops of the knees reach down into that mat. And the only thing keeping you from face planting, is the engagement of the back legs. You can see my toes wanna come up. So I'm already really working my hamstrings, don't wanna face plant. Now, stay here.

Lift the arms up shoulder height. Pull your stomach in. Reach through your toes as you hinge back and pull your pelvis diagonally up and back. Now just stay here, and like we did in our spine stretch forward, lift the right arm up, nothing shifts. Bring it back home, whoo, left arm up, nothing shifts.

Bring it home. Right arm, scoop your navel in and up. Bring it down. This is when it starts to really burn, but we're just gonna stay here and hang out. And right arm up to the ear.

Reach it down, draw those thighs together. Left arm up, reach it and come up. Reach forward, reach forward, reach forward. And again, scoop back. Pull your pelvis back, hold it there.

Again, let's start with the left arm. Hold it, reach it down, stomach in. Right arm, bring it down. Left, bring it down. Right, pull your pelvis up and back.

Bring it down. Left, bring it down. Right, bring it down. Scoop up and dive, oh, that's awful. Okay, let's go ahead take a seat.

Grab your strap, flex your feet. And let's go for your tree today. So you're gonna bring your right knee into your chest. Sit up as tall as you can and watch that you're not sinking back, right? I want you to have the spine straight as possible.

Stretch out one, and keep the thighs close to your chest as you can, two and three. Walk out to the ankle, lift your back up. Bring the nose towards your knee. Roll back, stay here. Leave the leg up and walk down, one, two, three.

Reach the arms back, stretch. Arms come up, try not to move the leg, you bring your to the leg and lift your climb a tree. Climb a tree, lift all the way up. Scoop back, walk down, two, three. Open the chest, reach your arms back.

Grab the ankle, walk up, two, three. Sit up as tall as you can. Last one, scoop back, one, two, three. Reach the arms back, stretch. Arms up, chin to chest, walk up, two, three.

Sit up as tall as you can, lift up, up, up, up, up. Now stay here, take the right hand to the inside of the ankle, for what we call your side tree. Take the left hand to the side of your mat. Open the leg out to the side and roll it down. So we're hitting that same position we did in our single leg circle.

Box stay square, lift your head. Pull your stomach in, sit up tall. And now let's reach the leg across the body. Grab the outside of the ankle, hands come here, and you're gonna stretch it over to your left hip. Bring it back in line with the right hip.

Stretch it across to the left hip. Bring it back in line with the right, stretch it across. Now cross the ankle over the knee, lift up and spine stretch forward. Whoo, good stretch here and roll all the way up and change your legs. Slide the left knee in, sit up as tall as you can.

Stomach scoops in, stretch out, one. Stretch it ,two. Stretch it, three. Now walk out to the ankle, lift your back up and think of that teaser we did, so you've to really lift the back up. Bring the nose to the knee, scoop back and walk down the leg, one.

Keep that leg right at 90, two. Three, open the chest, reach the arms back long Arms come up, climb your tree, climb it. Climb the tree, climb the tree. Sit up tall, scoop back, walk down. Push through your right leg.

Three, open the chest, stretch the arms back. Arms come up, chin to chest, walk up, two. Three, lift it up, one more time. Scoop it down, one, two, three. Reach it back, stretch.

Come up, one, two, three. Sit up tall, lift up. Take the left hand to the inside of the ankle, right hand to the side of your mat. Open the left leg out to the side. Now, don't change anything crazy in your box, right?

Keep your box square as you roll back. Reach through that right heel and stretch it down. Lift your head up, press the back of that right thigh down. Scoop up, sit up as tall as you can. Cross the leg, right hand to the outside of the left leg, and you're gonna stretch it across over towards your right hip, hitting all those points we did in that single leg circle and your TikTok.

Bring it back in line with your left hip. Reach it across, keep your box square. So just 'cause a leg goes across, doesn't mean the shoulders go across. Bring in center, only the left, only the left leg goes across. Stretch it, stretch it, stretch it, cross the ankle over the knee.

Lift up, spine stretch forward and stretch that lower back, good. From here, roll all the way up, bend your knees, lie all the way down. Let's have our feet, hip distance and parallel for your shoulder bridge. Press your arms into the mat, scoop your stomach in and articulate all the way up. Press your arms down and lift your pelvis up but keep the rib cage soft.

Bring the right knee into your chest. Stretch it up to the ceiling, lift the pelvis up. Don't let the hips fall. Bring it to your nose. Lower down, bring it back up.

Now open to the side like your side tree. Lift it up, bring it down, whoo, lift it up, to the side. Lift it up, reach it down, lift it up. Open, up, reach it, bend the knee, foot goes down. Keep your pelvis up.

Left knee in, stretch it up to the nose and push through that right leg. Reach it down, center. Open to the side, center, down, center. Open to the side, center, whoo, down, center, anchor that right hip. Bring it center, down, up.

Open, center, reach it down, bend the knee, foot goes down, soft chest as you articulate down to that mat, excellent. Let's lie on our right side for your sidekick series today. And we have a fun little twist. Take the right arm long, let's have the hand behind the head now. You're gonna angle the leg slightly forward.

Same rules apply. Take your hand here, lift the waste off the mat, so you have your house for your mouse. Pull your stomach in and up. Squeeze your legs together, flex your feet. Lift your two legs up today.

Top leg up and reach it front, from little Kathy variation. Stretch it back, reach it, two, whoo, and stretch it back, reach it, three. Keep that bottom leg up. Stretch it back, reach it, four. Stretch it back, reach it, five.

Stretch it back, reach it, six. Stretch it back, reach it, seven, and back and eight, and back and nine, and back. Last one, and stretch leg on top of leg. Turn the top leg out, lift it up, flex it down. Reach it two, keep that bottom leg up, that's the hard part, three, reach, four, reach it.

Five, out of the hip. Six, it gets longer on way down, longer like I'm grabbing your ankle and pulling your leg out of your hip. I lost count, let's just say two more, good. One more and together, halt stay there, and let's go circle and squeeze your heels together, stop, hold it, that's the control. Circle, halt, circle, sometimes it's just worse than just fast circles.

Hold, and circle. Hold it, circle and halt. Reverse around up, squeeze your heels together. Around two, that bottom leg should be off the mat, right? And three, squeeze your legs together.

And four, squeeze those heels together. And five, squeeze the heels (indistinct), stay right here. Let's go for your side, bicycle. Slide the foot in, turn the knee out, so the knee faces up to the ceiling. Take the knee to the shoulder, reach it up, flex and bring it down.

Slide the foot in and as the knee bends, the knee faces up to the ceiling. It goes behind the shoulder, it reaches up, you flex the foot and push through the heel. Slide the foot in, lift that bottom leg up guys to the shoulder, reach it up, flex and reverse. Lift up, bend it behind the shoulder, toe in the knee, and now zip the back of those thighs here, they're like you're squeezing that magic circle from last week, up and bend. Touch, zip the back of the legs together.

Lift up, bend, zip the back of the legs together, stay here. Regular bicycle, bring it front, bend the knee. Knee to knee, touch your knees. Reach your thigh back, extend the leg long, reach it front, Bend the knee, knee to knee. Thigh goes back, open the front of that left hip, extend it long.

Reach it front and bend, knee to knee. Reach it back, extend it, stay back there. Take your leg back. Without moving your left knee, bring the heel directly to your bottom. Squeeze your knees together into the chest, reach it forward.

Stretch it back, back, back, back, back. Keep the knee back as you bend it, don't let that knee come forward, heel goes to your bottom, knee to knee. Into the chest, reach forward. Stretch it back, back, back. Heel to bottom, soft ribs, knee to knee.

Into the chest, reach it forward, legs together. Lower the legs down. Lift the legs up and let's beat, two, three, four, five, six, seven, eight, nine, 10, and halt, and cross, two, three, four, five, six, seven, eight, nine, 10, and halt, and beat, two, three, four, five, six, seven, eight, nine, 10, and cross, two, three, you love the burn, four, five, six, seven, eight, nine, 10, we're not done, scissors. Big scissors, change. I always think we're galloping in the fields.

Change and change, we all live in the city, so there's no fields here, just Central Park. Change and stretch and stretch and stretch and stretch, now little kicks, 10, nine, eight, seven, six, five, four, three, two, one and lower down, excellent work. Let's go over to the other side. Whoo, from here lie on your left side and let's have the hand behind the head, same thing. Take the leg slightly forward, take the hand on top of the hip.

Push your hip down, so you can find that same lift of your waist, you felt the work in the last side, so it should be easy to feel what muscles you have to do to lift your house for your mouse. Press your legs together, flex your feet, lift up. From there, take the top leg, reach it front. Point, stretch it back. And two, lift that bottom leg up guys and stretch it back.

And three, reach it back. And four, reach it back. Five, stretch, scoop in, stretch back, scoop in, stretch back. And seven, and reach. Eight, and reach.

Nine, and reach. 10, and reach it back leg on top of leg. Turn the top leg out, reach it past that bottom leg, lift it up, flex it down. Lift it two, reach it down. Lift it three, down and as you lift that leg up, watch that your top hip doesn't roll back, right?

So the hip stays right on top of hip, and reach five, reach six, reach seven, reach eight, reach nine, get longer with that top leg, even longer and hold it there. Circle one, stop at the heel, halt. Circle two, stop and control. Circle three, one of the principles of Pilates, control. And four, control it.

And five, and reverse. One, squeeze the heels together, hold, get a little longer through the back of the neck. And four, squeeze halt. And three, squeeze halt. And two, and my bottom leg is still certainly up, right?

And two, squeeze halt. And one, squeeze hold, stay here. Let's go for your side bicycle. Slide the bottom foot in, turn the knee out. Take it behind the shoulder, reach it up, flex and draw the back of the thighs together.

Slide the foot in to the shoulder, reach it up, squeeze the back of the thighs together. Slide the foot in, shoulder up, flex, squeeze the heels together. One more time. Slide it in to the shoulder, reach it up and down. Reverse, kick it up.

Bend the knee, zip up, back at the thighs, back at the knees, back at the calves. Heels together up, bend, zip up. Last one, up, bend it, zip up, hold. Regular bicycle, reach it front. Bend the knee, knee to knee.

Stretch your thigh back, extend it long, stomach scoops in, reach it front, bend, knee to knee. Stretch your thigh like we did in your thigh stretch, open that hip. Extend, reach it front, bend, knee to knee. Thigh stretch back, open your chest, don't let that shoulder roll forward, stay there. Reach your leg back, bend your knee, bring your heel to your bottom, knee to knee.

Into the chest, stretch it forward, reach it back. Scoop in bend, knee to knee, chest and forward, reach it back. Open the chest, open the hip, bend. In, shoulders stretch legs together, stay here, lower down, whoo, point your toes, two legs up and beat, two, three, four, five, six, seven, eight, nine, 10, and halt, and cross, two, three, four, five, six, seven, eight, nine, 10, and halt, and beat, two, three, four, hip on top of hip guys. And cross, two, three, four, five, six, seven, eight, nine, 10.

Big scissors, stretch and change and stretch. Move that bottom leg. Take that bottom leg back and change and change and change. Stretch big scissors, stretch it, running in the fields of Central Park and stretch. Maybe not today 'cause there's a heat wave and little kicks, 10, nine, eight, seven, six, five, four, three, two, one and rest, excellent work.

On your backs, let's shake it out. Whoo, shake, shake, shake. And we're getting ready for your teasers. Putting everything together here. Open your chest, extend your legs out, hold.

Arms up, roll up, reach through those inner thighs and hold, the toes are eye level. Now, leave your toes right where they are. Scoop back, articulate down. Arms go back, arms come up, roll up, reach through those inner thighs. Open the chest up, scoop back, articulate down, reach back, arms up, roll up, lift up, stay here.

Just like we did earlier. Open the right leg, nothing shifts. Bring it in, left leg, nothing shifts. Both legs, stay here and roll back down. Again, roll up, hold it.

Left leg opens, don't shift your pelvis. Right leg opens, don't shift your pelvis. Both legs open, stay here. Lift your arms, everything rolls down. Stretch out as long as you can from fingertips to the toes.

Get so long, you float all the way up, stay there. Right leg, left leg, both legs, stay. Everything rolls down. Everything up, left, right, both. Roll it down, up, right, left, both legs.

Down, up, left, right, both together hold it. Lift the arms up, everything stretches down, whoo, sit all the way up, excellent work. Take the hands in between the knees. Lift your feet up, press the soles of the feet together, and let's add our beats today. You're gonna open the feet, one, two, three.

Roll back, lift your bottom up and beat two, three. Roll it up, beat two, three. Roll it back, beat from the hip not the knee, two, three. Squeeze up, one, two, three. Roll back, one, two, three.

Up, one, two, three. And back, one, two, three. Roll up to stand, lower the arms down. Let's turn around and we're gonna go into our introduction to push up. Lift the arms up to the ceiling, tailbone down.

Lower the arms down shoulder height. Roll down and plant your hands in front of your feet. Press your hands into the mat, scoop the stomach in. And just like we did in our spine stretch forward, this is what we're working on. The right hand goes forward, nothing shifts.

Left hand goes forward, nothing shifts. Right hand forward, nothing shifts. Left hand in line with the right. Now just stay here open the chest, let's hold this here for 10 seconds. Nine, eight, stomach in, seven, six squeeze the legs together, five, four, three, two, one, push up lower the heels.

Walk in the left hand, nothing shifts. Right hand, push and lift. Left hand, push and scoop. Right hand, push and scoop. Roll all the way up, the tailbone drags you up.

Stay tall, lower the arms down. Let's add on, roll it down again. Push the hips down through the heels, you can anchor the feet and the backs of the legs. Let's take the left hand out. Push, nothing shifts.

Right hand push, nothing shifts. Left hand push, nothing shifts. Right hand you're in your pushup position. Shoulder blades together, scoop your stomach in and let's bring the right knee into the chest. Hold it, eight, seven, six, five, four, three, two, one.

Take it back, left like in, two, three, four, five, six, seven, eight. Take it back, right leg in, two, three, four, five, six, seven, eight. Take it back, scoop it in, two, three, four, five, six, seven, eight. Take it back, stay here, hold it, eight, seven, six, five, stomach in, four, three, two, one, lower the heels, press up, whoo, walk in one, nothing shifts. Two, nothing shifts.

Three, pushing scoop. Four, pushing scoop, roll it up. Open the chest, let's add on again. Let's go into your pushups. Lower the arms down.

Roll down, press your palms into that mat. Let's start with the right hand. Right hand walks out, push and scoop your stomach in. Left hand, push and scoop your stomach in. Right hand push, left hand you're into position, bring your hips forward and up.

Stomach in, bend your elbows. Press up one, bend. Press up two, bend. Press up three, scoop, walk in one, nothing shifts, two, three, press roll all the way up, up. Let's do it one more time.

Lower down, it is week seven after all. Press your hands into that mat, and left hand walks out, right hand scoop in, lift. Left hand, right into your pushup position, shoulder blades together, scoop it in, bend. Press up one, bend, powerhouse first. Press up two, bend.

Press up three, scoop up, walk in. Right, left, right nothing shifts, left. Press your hands down, scoop it in, tailbone goes down to the heels, lift through the inner thighs to roll up. Open your chest, press, grow. Press get taller, press get taller and relax.

You guys are done, excellent work, thank you so much for joining me.

Comments

Federica A
1 person likes this.
Wow, love all your classes Katie!
1 person likes this.
Inspired Class.. loved all of it. I have never thought the side series in Pilates was very hard, but Katie did a good job of making it tough~ Yeah Katie! I got worked-out, lengthened, sweaty.. and had fun. Thanks again:) 
5 people like this.
Loved this but I was yelling and might have been crying too. lol
Ling G
1 person likes this.
Great class!!!

WOW! loved it! thank you so much
1 person likes this.
This was an incredible class. It was very well taught.  Katie, you have great control, strength and elongation of your body.  I loved your creativity in challenging the 'box' in various single leg/arm movements.  Thanks for your inspiration
1 person likes this.
I cannot wait to do your classes- just recovering from surgery. I have loved watching you teach and perform all your classes. You are an excellent teacher!
Brian P
1 person likes this.
This class was an inspiration.  Thank you!
1 person likes this.
Wow tough class. You are amazing to watch!
Gala S
1 person likes this.
I loved all about this class: movements, poses , pace are so well thought , it is just perfect . Thank you Katie.
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