Class #4722

Day 5: I am Grounded

40 min - Class
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Welcome to Day 5 - I am Grounded! You are halfway through Kira Lamb's Challenge, I am Resilient! Even though this is a calming and grounding flow, you will work muscles from head to toe! Kira's positive and uplifting teaching will leave you inspired to take your Pilates practice off the Mat and into your daily life.

I am present in my body and trust it. I root into the earth in order to rise. I am confident and unshakeable.

Your journaling prompt is: I feel confident and unshakeable when...
What You'll Need: Mat

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Welcome to day five of the challenge. You are halfway through. Today's theme is I am grounded. Let's start off at the top of the mat. Heels together, toes apart.

Ground your feet. Feel the ball of your big toe, your small toe in the center of your heel and press all 10 toes into the mat. Lift your powerhouse. Reach your arms forward. Stack your forearms.

Try to lift your collarbone above your arms. As you press your head through the ceiling, bend your knees, elbows and chin forward, hips back, lower all the way down. Place your hands behind you. Scoop back, knees bent, feet flat, and press your hands firmly at the backs of your thighs. Your arms are going to be your resistance and your support for the Half Roll Back.

Press your hands into your thighs. Grow taller, press your head through the ceiling. Curl your tailbone under and try to roll to the backs of your hips. As I roll back, I'm pulling my hip points to the back edge of the mat, my tailbone to the front edge of the mat. Keep pulling your waist back.

As you exhale, bend your elbows, waist goes back, crown of your head goes forward. Staying round, press your feet into the floor, hands into your thighs. Pull your waist back. Curl your tailbone under, search for the mat with the backs of your hips. Can you pull your lower abdominals in deeper?

Exhale, scoop your powerhouse, round forward, trying not to let your hips move. One more, press your feet down. Lift your powerhouse and pull your hip points to the back edge of the mat, roll back. Once you're here, can you deepen your pelvic tilt? Try to feel the backs of your hips on the floor.

Your hips want to live there. Exhale. Keep your hips where they are, round forward, forehead over your knees. Sit up nice and tall. Let's make it deeper.

Pull your feet a little bit closer to you. Lift your spine, curl your tailbone under and search for the mat with the backs of your hips first. And then after the backs of your hips, you'll feel your lower back, maybe your waist, keep sending your tailbone forward. Pull your head forward over your knees as your waist tries to touch the wall behind you. Again, push your feet down, curl your tailbone under.

Feel the backs of your hips on the mat. Feel your lower back on the mat. Your waist on the mat. Can you pull your navel to the back edge of the mat? Keep pulling your navel back, tailbone forward, round forward One more.

Push your feet down, lift your spine and curl your tailbone under. Feel that stretch in your lower back. Feel the backs of your hips, lower back and your waist. Keep pulling your waist back. Hold this position.

As you ground your waist into the mat, reach your arms forward and up and then roll all the way down. Rest your head, bend your knees into your chest for the Hundred. Press your heels together and make sure you feel the weight of your tailbone on the mat. Scoop your powerhouse to curl up. Drop your tailbone.

See if you can press your ribs down to lift your head and shoulder blades up more. Reach your arms and legs forward and start pumping. Inhale, two, three, four, five and exhale, two, three, four, five. Inhale, ground yourself in your powerhouse. Pull your hip points up into your navel and navel to the back edge of the mat.

Inhale, two, three, four, five, and exhale, two, three, four, five. Keep your spine where it is and reach your legs forward and down. Can you curl up higher? Two, three, four, five and exhale, two, three, four, five. Inhale, two, three, four, five and exhale, two, three, four, five.

Can you get the top of your head to point up towards the ceiling while you pull your waist into the floor? One more set, two, three, four, five and exhale, two, three, four, five. Hold here. Pull your powerhouse back. Reach forward.

Hug your knees in. Rest your head. I'm gonna rock up and place my feet underneath the strap for the Roll Up. Lie all the way down on your back. Ground your spine.

Reach your arms up and back. Feel the weight of your ribs, the weight of your hips and press the backs of your thighs into the mat. Arms go up, inhale, dive your head through your arms, pressing each bone into the mat and then round forward. Press your thighs down, lift your powerhouse. Now just roll to the back of your hips like we did a Half Roll Back.

Can you curl your tailbone under more? Just the backs of your hips touch. Now roll to your waist, but don't let your shoulder, your ribs touch, sorry. And now roll to the bottom tips of your shoulder blades, your arms go up, rest your head, arms go back. Arms go up towards the ceiling.

Dive your head through your arms, pulling your waist back, round forward. Press your thighs down. Roll to the backs of your hips only. Keep curling your tailbone under, pull your waist back and now roll to your waist. And then the bottom tips of your shoulder blades, and then rest all the way down.

One more. Reach your arms up. Dive your head through your arms, rolling up one bone at a time, round forward. Press your thighs down. Curl your tailbone under.

Search for the mat with the backs of your hips first, then your waist presses into the mat. Bottom tips of your shoulder blades. Now we flow for three. Arms go up, inhale, roll up, exhale, round forward, inhale. Lift your powerhouse, backs of your hips, waist, bottom tips of your shoulder blades.

And again, arms up, inhale, roll up, exhale, round forward, press your legs down, waist up. Reach your tailbone forward, waist back. One more. Arms go up, pull your powerhouse back, round forward, and then articulate one bone into the mat at a time, arms go up and back, ground your spine. Do you still feel the weight of your ribs and your thighs?

Arms go up towards the ceiling, press them into the mat. You can take your feet out of the strap. Either bend your knees into your chest or ground your arms into the mat like you're doing chest expansions. Pull your waist into the floor to lift your legs up, the roll over. Press down or ground your arms into the mat to lift your hips up and over, open.

Press your arms down. Pull your chest bone away from your chin. Roll down. Reach your legs forward together and up. Press down with your arms and your ribs.

Articulate one bone at a time off the mat, open. Reach your legs back. Chest bone pulls away from your chin. Roll down. You have one more of this direction.

Pelvic tilt, press off of your waist to roll up and over, open, legs reach back. Chest bone goes forward. Waist goes forward. Legs go forward, together. Reverse.

Make sure you press your waist into the mat on the way over. Press your legs together. Pull your chest away from your chin, reach each vertebra to the bottom edge of the mat. Again, open, pelvic tilt. Feel your lower back.

Feel your waist and your ribs. Press your legs together. Pull your chest bone forward. Roll all the way down. Last one, open, pelvic tilt, roll over, press your legs together and then roll down one bone at a time.

Keep scooping your powerhouse. Ground your arms into the mat. Ground your waist. Reach your legs forward and down. Tailbone reaches forward.

Single leg circles. Flex your left foot, send your right leg forward and up. Press your left thigh down. Reach your right leg up. Inhale, cross, exhale, swing your leg around and up.

Inhale, rotate your hips, exhale, around and lift. Press your arms and your left leg into the mat. They are grounded. One more, press down to cross and now reverse. Open, circle it around.

Scoop to lift, open, circle it around. Pull your lower abdominals in. Open, reach and pull your lower abdominals in. Two more. Are you still pressing into the mat with your left leg and your arms?

From here, reach your leg forward and down, your foot is flexed. Press this thigh into the mat. Left leg reaches forward and up, actively press the back of your right thigh down, left leg up, press your arms down. Inhale, rotate your hips. Exhale, circle around, press down to lift up.

Inhale, cross. Exhale, press your legs and arms down and lift your leg. Cross, exhale, around and lift. Two more, cross, exhale. Pull your navel back.

Final one. Pull your navel back, legs forward, reverse. Open, pull your navel back and lift, open, exhale. Are you still making contact with your arms and your leg? That includes all 10 fingers.

Press them into the mat. Final one, flex your foot, lower all the way down. Keep reaching your heels forward. Press the backs of your thighs into the mat. Reach your arms up and back.

Feel the weight of your ribs. Reach your arms up, we'll do a transitional Roll Up. Curl your head and shoulder blades up. Reach your heels forward, round forward and we're ready to roll back. Place your hands next to your hips, feet into Pilates stance.

Lift your hips, sit close to your heels. Lift your powerhouse, grab your ankles, and then scoop to float your feet off the mat. Like we did in day four, you can do with your legs together and cross your wrists or you can do it holding onto your ankles. I'm gonna do it here. Hug your elbows and lift your waist, inhale, roll back.

Massage your whole spine on the mat. Inhale, tailbone and heels up, dive your head up and over your knees. Lift your tailbone up towards the ceiling, dive your head towards the wall in front of you. Roll back, exhale, head goes forward. Two more.

Lift your powerhouse, exhale, round forward. One more. Lift to round back, lift to come all the way up. Find your balance. Place your feet flat, hands go behind you.

Round forward. Press the backs of your thighs into the floor and reach. Press your thighs down. Roll to the backs of your hips first, then your waist, the bottom tips of your shoulder blades, your head. The Series of Five.

Grab your right leg, pull your knee into your chest. Make this leg six inches longer. Pull your powerhouse in and up to curl up. Do you have equal weight on both sides of your ribcage, or are you leaning to the right like I am? So hug your midline and then float your left leg up to your desired height and then pull your lower abdominals into the floor to switch.

Pull to switch and four and five and six. Pull your lower abs in. You have one more set after this. Hug both knees into your chest. Rest your head for a beat.

Reconnect to your powerhouse. Scoop in and up, Double Leg Stretch. Curl your head and shoulder blades up. Can you drop your tailbone, press your waist down and curl up even higher? You're trying to get the top of your head up.

Inhale, reach your legs forward. Circle your arms. Pull your waist into the floor to bend. Inhale, reach through the window, open. Pull your waist into the floor.

Four more for flow. Inhale, reach, circle, exhale. Inhale, reach, circle, exhale. Pull your lower abs back, circle, exhale. Final one.

Hug your knees in. Rest your head just for a beat. Scoop your powerhouse. Pull your hip points into your navel. Navel to the back edge of the mat.

Single Straight Leg. Curl up, drop your tailbone. Curl up a little bit higher. Grab your right ankle with both hands, left leg forward. Reach forward the left leg, pull, pull, scoop, pull, pull, abs down, legs up.

Pull, pull, abs down, legs up. Pull, pull, scoop, pull, pull. Can you get the top of your head on the ceiling? Pull, pull, and pull, pull, waist is into the mat, pull, pull. One more set.

Pull, pull, and pull, pull. Bend your knees in, rest your head, but scoop your powerhouse even deeper. Double Straight Leg. Stack your hands one on top of the other behind your head, pull your navel all the way back towards your hands. Curl your head and shoulder blades up by pressing your back ribs into the mat.

Can you curl up even higher? Reach your legs up, lower abs down, press your legs together as you reach them forward. Press the backs of your upper inner thighs to lift them up. Inhale, reach. Feel like you're lifting your legs from here.

Press your ribs down to lift your legs up. Four more, inhale, reach two, three, exhale. Ribs down, legs up. Inhale, reach, two, three, ribs down, legs up. Pull your navel towards your fingers.

Press your ribs into the mat. One more, navel towards your fingers, ribs into the mat. Bend your knees, rest your head. If your hands are stacked, switch so your other hand is on top. You're ready for Criss Cross.

Pull your navel all the way back into your hands. Curl your head and shoulder blades up. Drop your tailbone, curl up higher. Reach your left leg forward, twist. Try to get your left shoulder on your right knee, lift and twist, right shoulder on your left knee, lift.

Try to get your right elbow to the back edge of the mat. Lift and twist, left elbow to the back edge of the mat. Lift to twist. Final one, to twist. Bend your knees into your chest, rest your head.

Rock up to the seated for the spine stretch. Extend your legs a little bit wider than your hips. Press your heels and the backs of your thighs down. Feel the weight of your sitz bones. Reach into the mat and press your head through the ceiling.

Arms go forward. Inhale, lower your chin. As you round forward, press your legs into the mat and lift your waist up to round forward. To roll up, press your thighs down, lift your waist. At the top you exhale.

Inhale, press down to grow taller, chin to your chest. Exhale all the air out. Keep staying on your sit bones. Press your thighs down, roll all the way up and exhale. Inhale, lower your chin, exhale.

Slide your lower back up the wall behind you. Keep grounding your sit bones and the backs of your thighs. Press your heels down to roll all the way up and exhale. Two more, inhale, lower your chin. Empty your lungs.

Get the stretch in your lower back. Inhale, pull your lower abdominals up as you press your thighs down. Final one, lower your chin. Exhale all the air out, round forward. My heels and my fingertips are going forward, waist back, inhale, press down to roll all the way up, exhale.

That Open Leg Rocker prep that we've been working on. Point your feet, turn your legs out. Feel like you're dragging the backs of your upper inner thighs together. Reach your arms forward. I'm trying to keep my shoulders over my hips.

Pull your waist back. Try to get your waist behind your shoulders. Send your tailbone back. Can you ground the backs of your hips on the floor? So your abs go down, your legs float up and you grab your ankles.

Press your upper arm bones down. Lift your head up towards the ceiling. Open Leg Rocker. Lift your lower abdominals to roll back. Lift them to return.

Try not to let your hand slide around. Lift, roll back, roll up. Pull your lower abdominals in, inhale, lift your lower abdominals to roll back, lift them to come back up. Two more, try to massage your whole spine, ribs, waist, lower back. One more, lift your tailbone up, exhale, roll up.

Find your balance. Press the backs of your upper inner thighs together. Lift your lower abdominals. Reach your arms forward and up into your Teaser. Roll down, arms and legs go forward and up, waist goes down and back.

Press your arms into the mat. We're ready for the Corkscrew. We're gonna do the Corkscrew with the full roll over. Ground your arms into the mat. Roll up and over into your roll over.

I'm pressing my arms down, hips up. Rotate your hips to the right. Roll down the right side of your spine till you feel the back of your right hip grounded on the mat. Swing your legs down around to your left, back of your left hip is on the mat. Roll up the left side of your body.

Your legs are pointed to the back left corner of the mat, rotate center, reverse, rotate your hips to the left. Reach your waist all the way down to your left fingertips. Roll to the left hip. Swing your legs around to your right hip, roll up, legs go to the back right corner of the mat, and center. Let's add some flow.

Rotate, roll down the right side of your arm or your right arm, swing your legs around. Roll up the left side of your body and center. Rotate, reach your waist to your left fingertips. Roll all the way down. One more set, rotate your hips.

Roll your waist forward and down. Roll to the left hip. Roll up the left side of your spine and center. Last one, press your arms down and rotate. Pull your waist all the way down to the bottom edge of the mat.

Roll your legs around, roll up and center. We're gonna rock up to seated for the Saw. Separate your legs, press your thighs down and your heels down in order to lift your spine up. Reach your arms out to the side. Twist looking at the back arm like your Spine Stretch, round forward.

Rotate for three, rotate for two, rotate for one, roll up into a deep twist and center. Press your legs down, waist up, round forward, forehead to your knee and then pull your left ribs back, pull them back, pull them back, roll all the way up and center. Lift to twist, round forward, twist for three, twist for two, twist for one, roll all the way up and center. Ground your sit bones and twist, round forward. Pull your left ribs back, pull them back more, pull them back more, roll all the way up.

One more set, lift to twist, round forward, keep pulling your right ribs back. Pull them back, pull them back. Press your heels down, come center. Last one, lift to twist. Pull your left ribs back as you round forward.

Twist a little bit more, twist a little bit more, a little bit more, roll all the way up, center. Lower your arms. Swan Dive. Let's do the prep. Turn onto your stomach.

Place your forearms on the mat with your thumbs right above your shoulders. Most important thing is length. Press your upper inner thighs together. Reach your legs and tailbone as far back as you can. Pull your navel to the front edge of the mat.

Inhale, slide your chest forward, slide it up the wall, pause here, press your elbow points down, squeeze your shoulder blades and press all 10 fingers into the mat. In one motion, lift your arms and legs up, reach. Can you send your legs back? Send your chest forward and up a little bit higher, lower all the way down. Again, pull your hip points forward, slide your shoulder blades back.

Can you reach your tailbone back even more? Reach your legs back and up, arms float up. Can you press your arms up? Lift up a little higher and then lower all the way down. One more.

Pull your chest forward and up. The whole time I'm thinking about my tailbone reaching to the wall behind me. And then I keep pulling my chest forward and up. I reached my tailbone back, legs and arms go up and I lower all the way down. Sit back on your heels for a moment.

Grab your heels, lift your waist and round. Just breathe. Come back onto your stomach for Single Leg Kick and Double Leg Kick. Connect your fists right above the crown of your head. You press down into the mat with your forearms, pull your triceps back.

So I'm pulling my arms down and back to ground my upper body and connect my arms into my back. Pull your hip points forward and up to meet your tailbone back. Reach your legs back so much you can lift them up an inch off the mat and you gotta flutter kick your legs. Kick, kick, kick. Keep pressing your thigh up towards the ceiling.

Keep pulling your upper arm bones back and down. One more set, reach both legs back. Double Leg Kick. Reach around, stack your hands or you can grab your fingers. Kick your heels to your seat three times, three, two, one, ground your feet.

Press them into the floor. Use it to reach your tailbone back. Send your chest forward, triceps up. And then other side. Kick three times, three, two, one, press your feet down.

Pull your navel forward, tailbone back. Reach back past your hips. Switch hands, click, two, one, ground your feet in order to scoop deeper. Tailbone back, chest forward. Can you press your triceps up?

Reach for the wall behind you. Last set, three, two, one, press your feet down. Pull your powerhouse forward, reach back. Keep reaching back, lower all the way down. Sit back, round your spine and breathe.

Roll up. The Neck Pull. So flip over, if you have a strap, place your feet underneath the strap. Pull the soles of your feet back as your heels go forward. Interlace your fingers behind your head.

Use your hands to pull the back of your neck up, ground your sitz bones and lift your lower abdominals. Like we did in day four, we're gonna hinge. Lift your lower abdominals, press your thighs down, lift your spine up on a diagonal. Curl your tailbone and then roll just to the backs of your hips and hold, and then roll to your waist and then the bottom tips of your shoulder blades in your head. Roll up, roll up one bone at a time, round forward.

Lift your lower abdominals as you press your legs down. Press your legs down, lean back from your hips. Lift the crown of your head up. Roll to the backs of your hips, your waist, bottom tips of your shoulder blades in your head. Two more for flow.

Inhale, roll up, exhale, round forward. Press your thighs down to lift. Press your thighs down to hinge. Lift your head, curl your tailbone under and roll all the way down. One more, roll up, exhale, round forward.

Press your thighs into the mat to lift your spine up. Grow so tall that you lean back. Pull your head up towards the ceiling, roll all the way down, one bone at a time. Arms go by your side for Shoulder Bridge. Bend your knees and place your feet flat.

Line your feet and your knees up with your hip point, arms by your side. Ground your hands, that includes all 10 fingers. Ground your feet, that includes all 10 toes. And press your upper arm bones into the mat. Keep pressing down in order to do a pelvic tilt, press your arms and feet down in order to lift your hips up.

Keep pressing your arms and your feet down, lift your right leg up towards the ceiling. Can you press both arms and your left foot down to lift up higher? Inhale, reach your leg down, exhale, lift. Inhale, reach it forward and down, exhale, lift. One more, reach it forward and down, lift it up, bend your knee and place your foot flat.

Roll down one bone at a time. Again, ground your feet, that includes all 10 toes. Ground your arms and all 10 fingers. Pelvic tilt, feel your lower back press into the mat and then each bone presses into the mat before it leaves the mat. Press down with your arms and your feet.

Keep lifting your hips up to extend your left leg, lift and lower, exhale, lift your leg up. Inhale, press your hips up and then lower. Press your arms and foot down, and then lift. Bend your knee, place your foot down. Reach your tailbone up towards your knees.

Roll down one bone at a time. Reach your legs forward, press your thighs down. Reach your arms up and back, making sure your ribs are grounded into the mat. One roll up, reach your arms up and then dive your head through your arms to roll up and round forward and you're ready for the Spine Twist. Flex your feet, press your heels and thighs down, arms out to the side.

Keep lifting the bones in your lower back, look over your right arm and twist for three, two, one, grow taller and center. Lift and twist for three, two, one. Press your thighs down and grow taller. Lift for three, two, one, equal weight on both sit bones, lift to twist for three. Grow taller, tallest and center.

Lift to twist for three, two, one, center. Final one. Keep grounding your sit bones and your heels. Come center, reach your arms forward, roll down, backs of your hips touch first, waist, bottom tips of your shoulder blades. Rest for a second.

We're going into the Jackknife. Press your arms into the floor. Either bend your knees into your chest and reach them up to 90 or ground your arms, pin your waist, reach your legs forward and up. Roll to the base of your ribs. Press your arms down, hips up.

Press your arms down, legs up and pull your waist to the bottom edge of the mat. Roll down. Pin your waist, reach your legs forward to 45. Legs go up, roll to the base of your ribs. Think of sending your tailbone up, your legs follow.

Press the backs of your upper inner thighs together. Pull your navel forward as you press your legs up. Lower your legs to 45 degrees. One more, roll over your spine. Think of pressing your arms and all 10 fingers down to lift your hips up and then reach your legs up.

Pull your waist forward and down and then reach your legs forward and down or bend your knees into your chest. Lower them into the mat, and you're ready for the Side Kick Series. So I'm going to rock up to seated to adjust myself. Line up along the back edge of your mat. Interlace your fingers behind your head.

You have to ground yourself in your powerhouse for stability. Pull your head that way, reach your tailbone in opposition and then seal your legs. Lift them up with control, angle them forward and lower them down. Lift your top leg to hip height. Swing your leg twice to the front, kick, kick.

When you press it back, can you lift your chest forward and up and this elbow goes up towards the ceiling? And again, kick, kick, top elbow lift up, send your chest forward and up. Kick, kick, exhale to press it back, kick, kick. When you kick it to the front, lift your powerhouse. Last two.

Keep sending that top elbow up towards the ceiling. Final one, going into up and down, stack your legs. Reach your top hip away from you, lengthen to lift. Reach this elbow up as the leg goes down, lengthen to lift, elbow up and lower. Three more, lift and lower all the way down.

Last two, make your top leg longer than your bottom leg. Final one, five small circles in each direction, one and two and three and four and five, reverse, but reach your thigh out of your hip socket so it doesn't feel super grippy. Last one, pause. Lift this leg up, bend your knee, grab the back of your ankle and put your foot down into a Pilate stance or as close as you can. Press your knee up, send your tailbone back, lift your bottom inner thigh up off the mat and then lower.

Pull your navel up towards the hand behind your head and lift your leg past the bottom corner of the mat and then lower, lengthen to lift. Can you pull your head away from your tailbone and then lower? Two more, lift your leg from your powerhouse and then lower. Final one, press your front foot down, lift your bottom leg up, lower all the way down. Stack your legs one on top of the other, anchor your front hand in front of your waist.

Lean into your hand a little bit and open up your chest. Press the backs of your upper inner thighs together. Lift both legs up and then lower all the way down. Lengthen to lift your legs up and then lower them all the way down. Lengthen to lift them up, keep them up, transitional Heel Beats.

Slip onto your stomach, 10 beats, ready? And go. Reach your legs back, lower your legs. Sit back on your heels for a beat if you want. You're gonna flip over to the other side.

I am going to turn and face you. Line your whole body up with the back edge of your mat, interlace your fingers. This is my wonky side. Interlace your fingers behind your head, yikes, and then press the backs of your upper inner thighs together. Lift your legs up and then angle them forward and then lift your top leg up to hip height.

Reach that top hip away from your ear, this elbow up, kick, kick. Lift your elbow up and pull your abs in and kick, kick. Top elbow goes up towards the ceiling, kick, kick. Lift your lower abdominals and press your thigh back. Two more after this.

Swing your leg front and then press it to the back. Final one, swing your leg to the front, press it to the back, keep lifting this elbow up, stack your legs up and down. Lengthen to lift, press your inner thighs together. Lift, press it back down, lift and lower. Last two, keep pulling your navel up towards your hands.

Five small circles, one and two, reset top leg past your bottom leg. And now reverse, and back around and two and three and four and five, pause, lift your leg up, bend your knee and ground your foot holding onto the back of your ankle. Press this foot down, knee up, send your tailbone back. Pull your navel up to your thumb behind your head and then lower it all the way down. Pull your navel up to your hand behind your head and then lower it down.

Three more, scoop your navel in and up and then lower. Two more, you're pressing this front foot into the mat to lift your leg up and lower. Final one, press into the mat, lower. Stack your legs one on top of the other. Place your hand in front of your waist, lean into it a little bit to make sure your hip points are stacked.

Pull your navel up towards your thumbs, lift your legs up and then lower. And again, seal your legs, lift them up and then lower. Final one, lean forward a little bit. Lift your legs up, lower them all the way down. We're ready for Teaser 1, 2 and 3.

So come up to seated. I'm gonna extend my legs in front of me. Hug your midline. So press the backs of your upper inner thighs together and then hands go right next to you. Lift your powerhouse.

Do that pelvic tilt we did in the very beginning of class. Scoop so much that your legs just float up into Teaser position. You feel the bottom tips of your shoulders on the mat. Press your hands down, bury your ribs deeper into the mat. Arms go forward and up.

Roll up, reach your fingers past your toes and then lift your powerhouse, roll all the way down to the bottom tips of your shoulder blades. Press your waist down to roll up and then keep reaching forward and up. Roll your waist down and back. One more, it's just like the half roll back but harder. And then hold here.

Keep pressing your head up, lower and lift your leg. Lift your lower abdominals and then lift your legs up. Lift your lower abdominals to lower, lift up. One more, lift your lower abdominals. Lift your legs up, hold.

Lift your waist, lift your arms, roll back one bone at a time. Rest your head. Teaser 3. So as you reach your arms back, ground your entire ribcage and meet your tailbone forward. Arms go up towards the ceiling.

Curl your head and shoulder blades up off the mat. Your arms are reaching forward and up. Pull your ribs down and back. Scoop your powerhouse. Float up into your Teaser with your arms parallel to your legs.

Lift your waist and reach your arms up. Pull your waist back. Reach your legs forward. Roll all the way down. And again, arms go up, curl your head and shoulder blades up.

Pull your waist back as your legs go up. Lift your waist, arms go up. Reach your legs forward and down. Pull your waist to the back edge of the mat, lie all the way down. You have one more.

Arms go up, pull your waist back, reach your legs like you're sliding up the wall in front of you. You float up, lift your waist, lift your arms, pull your waist back, tailbone and legs go forward. Rest all the way down. Let's do our hip twist on our forearms. Prop yourself up on your forearms, press your elbow points and your fists down.

Pull your lower abdominals into the mat, legs go up towards the ceiling, feel them. Rotate your hips to the right, scoop to circle your legs to the left and center. Press down to circle, down around and center. Pull your lower abdominals in, scoop deep as your legs move away from your powerhouse. Rotate, pull your lower abdominals in and return.

Last set. Are you still pressing your fists and elbow points into the mat? Final one, reach your legs forward, pull your powerhouse back, rock up to seated. Let's go for a swim. Lie down on your stomach.

Find maximum length from your tailbone to the crown of your head. Float everything up, send your chest forward and up. Inhale two, three, four, five. Exhale, two, three, four, five. Inhale, reach your tailbone back.

Exhale two, three, four, five. Lift your chest forward and up. Exhale, two, three, four, five. Reach as long as you can, lower down. Let's set up for Leg Pull Front.

Let's focus on the plank position. So go to the top of your mat and then place your hands underneath your shoulders with your index fingers parallel to one another. Press your entire palm into the mat and the pads of all 10 fingers. As you root or ground your hands into the mat, pull your triceps back, look at the space on the mat between your hands and press your head to the wall in front of you. You should feel your arms connected to your back.

Keep that connection, extend one leg back directly behind you, ground your toes and pull your lower abdominals forward as your tailbone reaches for the back edge of the mat. Keep pushing the pads of your fingers down, extend your other leg back. Ideally you want your heels over your toes, but I have arthritis in one foot. So keep rooting down, reach your heels back, and pull your hip points forward. Keep pushing the floor away and make sure there's weight on your thumb and your index fingers.

And then lower one knee down at a time. Sit back just for a beat. We're gonna repeat that. So look at your hands, make sure your index fingers are parallel to one another, shift your weight forward so your shoulders are over your wrist. Push your palms into the floor, press the pads of your fingertips into the floor.

I'm looking at the space between my hands. I pull my triceps back, press my head forward. This time I'll extend my other leg back. As I push my toes down, I pull my hip points up towards my navel and then I extend my other leg back. I pull my hip points towards my navel, drag my triceps back and press my head forward.

Are you still pressing to the pads of all 10 fingers? Lower down one knee at a time and then sit back on your heels just for a second. Come up to a kneeling position, and when you kneel, your knees are directly underneath your hip point. Reach your arms out to the side for Kneeling Side Kick prep. Extend your left leg out to the side, make sure your hip is right over your knee.

Feel like you're pulling your upper inner thighs together. Press your head up. Lift your spine and then lean over onto your right hand, your left hand goes behind your head. Lift this left elbow up, press your right hand down and then lift your leg up. Your head reaches to one wall, toe to the other, and then tap, exhale, lift your elbow up and reach your right hand down and then lower.

One more, push down with your right hand, up with your left elbow. Place your foot flat, reach the heel of your hand over to the wall on the right as the outer edge of your left foot roots down into the floor and then windmill your arms up and reach them out to the side and then kneel. Knees go underneath your hips. Extend your right leg out to the side. Make sure your hips are over that standing knee.

Pull your inner thighs together. Lift your waist, lean over, hand goes on the mat, other hand goes behind your head, press your elbow up, lift your leg up and then lower. Start by lifting your elbow up and then lower, lift your top elbow up, lower. Place that foot down. Push the wall away with the heel of your right hand and then reach up to come all the way up into a kneeling position to here.

Let's do Boomerang. Take a seat and extend your legs, crossing your inner thighs. Lift your waist to roll back, roll up, reach around, float your legs down, round forward. Lift your waist, go right back. Switch, pull your waist in and up, lift your arms, round forward.

Two more, lift to roll back. Switch, roll up, lift your arms to round forward. Roll up, one more. Lift your waist, switch. Pull your waist into the mat, round forward.

Ready for Seal. Grab your feet, scoop your powerhouse. Clap three times, three, two, one. Roll back, suspend, three, two, one. Dive your head forward, three, two, one.

Roll back, lift it head, three, two, one. Roll up, three, two, one. You have one more set and we'll come up to standing. Lift your powerhouse up, cross your ankles, come up to standing, turn around, face the opposite side of your mat in your Pilates stance. Reach your arms up towards the ceiling.

We're going to do the same standing roll down that we did in day four of the challenge, but we're gonna walk out into a plank. So as your arms reach up, lift your waist past your fingers, reach your tailbone and your inner heels towards the mat, and then keep lifting your hip, point up into your navel and round forward like you're peeling away from a wall, one bone at a time. Ground the palms of your hands into the mat, even if you have to bend your knees to do that. Feel the three corners of your feet, your entire palm and all 10 fingers. Look into your waist.

Press your hips towards the front edge of the mat. Walk your hands forward for three. I'm looking at my waist, two. Walk forward on one, find your plank. Look at the space between your hands, dive your nose into your ribs, walk your hands back for three.

Walk them back for two and one, press your inner heels into the floor. Press your hips forward, waist back, roll up, your arms reach forward, pull your waist back, come all the way up to standing. So lift your spine, open your arms wide to the side to finish. You did it. You just finished day five of the challenge, so congratulations.

Today's mantra that I want you to leave with is, I am present in my body and I trust it. I root into the earth in order to rise up. I am confident and unshakeable. So today's journaling prompt is, I feel confident and unshakeable when... I feel confident and unshakeable when...

And please feel free to share your thoughts in the comments. Thank you.

Comments

Fabulous Que's. Great Class
“I feel confident and unshakeable when...” I have done the best I can, and let go of anything more I could have/should have done.  My practice has taught me to just GO sometimes.  Because I’ve done the technique and precision work, I can AND it’s going to be fine!  Just like I cue in class, “for every ROOT there is a REACH.”  My practice, self care and inner work  have laid the roots, and as Irene Dowd suggests, now, I can fly!  
Thanks, Kira! 
1 person likes this.
I dance.
I see the progression. I appreciate your cues. Thank you!

I feel confident and unshakeable when... my thought, my heart and my word are aligned, when I listen to my inner voice.
Kira, you are amazing! I feel confident and unshakeable when...I listen to my truth. 
I feel confident and unshakeable when I follow my intuition, my heart...
I feel confident and unshakable when I laugh, have fun, be myself and everything flows! Thanks so much for your excellent cues! I really love your teaching and I learn so much with each exercise!
I feel confident and unshakable when I let go of fear 
Hi Kira, it was lovely. Thank you so much for your energy and love. Have a wonderful new year!
Another great session Kira - thank you. I feel confident and unshakeable when I am grounded and believe in myself.
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