Class #4727

Day 9: I am Patient

40 min - Class
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Welcome to Day 9 - I am Patient! You are almost to the end! You should be proud of the commitment you've made to yourself for getting to this point in the challenge. This is a full-body workout focusing on precision, alignment, and your mind-body connection.

I embrace my mistakes, confusion, and uncertainty knowing they are temporary. I approach the messiness of growth with self-compassion. I am kind to myself.

Your journaling prompt is: I deserve more self-compassion when...
What You'll Need: Mat

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Welcome to day nine of the challenge. Today's theme is I Am Patient, which is such an important part of building a Pilates practice, because of course, they're gonna be exercises that confuse us, we're gonna make mistakes in our practice, so today we're gonna flow with certain exercises and we'll break down other exercises step by step. Let's start at the base of our mat. Start off in your Pilate stance, scoop your powerhouse and lengthen your spine. Reach your arms forward, stack your forearms and lift taller.

As you bend your knees, start to send your elbows and chin forward. Heels stay together. Lift your powerhouse to take a seat with control, hands behind you and lie down on your back. Super important is to start your Pilates practice grounded in your powerhouse. So start by reaching your legs as far forward as you can.

And you notice how my back will lift up. As much as my legs reach forward, I pull my hip points up into my navel and my tailbone reaches for my heels. I've connected my legs into my powerhouse. Reach your arms back and let them just rest on the mat behind you. Reach back so much your ribs come off the mat and then take a deep exhale.

Your front ribs slide down towards your hips to pick up your arms. Now your arms and your legs should feel rooted into your powerhouse. The Hundred, reach your arms up towards the ceiling. Curl your head and shoulder blades up off the mat, reach for the tops of your thighs, pull your hip points back, float your legs up and you're ready to go. Inhale, two, three, four, five.

And exhale, two, three, four, five. Two, two, three, four, five. And exhale, two, three, four, five. Three, two, three, four, five. And exhale, two, three, four, five.

Four, two, three, four, five. Exhale, two, three, four, five. Keep pulling your hip points into your navel and your tailbone to the bottom edge of the mat. Inhale, two, three, four, five. And exhale, two, three, four, five.

Can you pin your waist and curl forward more? Two, three, four, five. Inhale, two, three, four, five. Exhale, two, three, four, five. Two more sets.

Big pumps. Final one. Exhale, two, three, four, five. Hug your knees into your chest, set up for the roll-up, I'm gonna grab my strap. Flex your feet.

Same thing, connect your legs into your powerhouse, reach your arms back, connect your arms into your powerhouse. Let's do six. Arms go up. Inhale, roll up. Exhale, round forward.

Press your legs down, roll to the backs of your hips, your waist. Bottom tips of your shoulder blades and head. Arms go up, pull your hip points back, round forward. Inhale, roll to the backs of your hips, your waist, bottom tips of your shoulder blades and head. Arms up, pull your hip points back as you reach your heels forward and then roll back one bone at a time.

We'll do three for flow. Arms go up, inhale, dive your head through your arms and round forward, pull your waist back. As soon as you land, you go again. Arms up, dive your head through your arms and round forward. One more, you're gonna pause at the top.

Arms go up, dive your head through your arms, round forward and hold. Press your thighs down. Scoop your lower abs deeper and reach your arms and head forward. Remember this feeling 'cause this is what you wanna replicate on the roll over. Press your thighs down and then roll down one bone at a time.

Arms go up and back, lift your arms up towards the ceiling, lower than by your side. Take your feet out, press your arms down, pin your waist to lift your legs up. Important to remember for the roll over that your spine moves your legs. The most common thing that comes up is whipping your legs over in order to roll over. Instead, press your arms down, start with your pelvic tilt.

Pull your hip points to the back of your waist. Press your waist and your arms down to lift your hips up. I press my arms down, hips up. This is your roll up, right? And then open your legs, press your arms down, move your spine.

Your spine drags your legs like it's a tail. Your tailbone goes down and together legs go up. Pelvic tilt, lift up, open, pull your waist forward to roll all the way down. Again, start with your pelvic tilt, press your waist and arms down to lift up, open, pull your chest bone away from your chin, roll all the way down and reverse. Pelvic tilt, waist in arms, press down.

Keep your gaze up. Roll your spine down one bone at a time. Two more, open, pelvic tilt, press down to go up, press your legs together, move your spine. Your spine will move your legs. Final one, pelvic tilt, lift up, press your legs together, roll down one bone at a time, keep pressing your arms into the mat, pull your navel back as you reach your legs, forward and down.

You're ready for single leg circle. Reach your right leg up, reach your left leg forward, anchor it into the mat, anchor your arms into the mat. Inhale, rotate your hips. Exhale, swing your leg around and up. Inhale, rotate.

Pull your navel back and reach your left leg forward, cross. Pull your navel back, left heel forward. Final one, make sure you keep pressing your arms into the mat, open. Press your arms and your left leg down, open. This'll come up again when you do leg pull back, open.

Press down into the mat, open. Press down into the mat. Final one. From here, lower your leg. Press that leg down, left leg goes up.

Press down in order to rotate, scoop around and lift. Press your arms and legs down and circle. Three more, exhale around and lift, cross. Exhale around and lift. Final one and reverse, open.

Swing your leg around and rotate your hips. The movement comes from your powerhouse. Two more. After the last one, we'll set up for rolling back. Lower your leg down, heels together, toes apart.

Like you did in the beginning, make your leg six inches longer but pull your hip points back with equal energy so your legs are connected to your powerhouse. Arms go up and back. Keep them connected into your powerhouse. Then your arms go up, curl your head and shoulder blades up. Keep reaching your arms, legs and tailbone forward and then float up.

Your right hand grabs your left ankle, right hand grabs your wrist, hug in tight ball lift to roll back, exhale and return. Inhale, try to lift your tailbone and the hips up and then return. Inhale, tailbone and toes up, I mean. Exhale, come up. Switch your grip.

Inhale, lift. Exhale, dive forward. Two more. Lift your powerhouse to roll back, lift to return, final one, lift to roll back, come all the way up, place your feet down, lie flat. Single leg stretch, hug your right knee into your chest, scoop your powerhouse, float your leg up from your powerhouse and pull for one, two, three, four, five, six, seven, eight, nine, double leg stretch.

Hug your knees into your chest. Inhale, reach your legs forward to the wall in front of you. Circle, exhale. Pull your navel way back. Circle, exhale.

Inhale and reach. Circle, exhale. Inhale, reach. Circle, exhale. Inhale, pull your lower abdominals in.

Every time my legs go forward, I think of pulling my hip points back into my navel. Two more. Final one. Hug your knees in, rock up to seated for the spine stretch. Flex your feet, lift up tall.

Inhale, lower your chin. Exhale, keep lifting your waist as you round forward. Inhale, press your thighs down. Roll all the way up, exhale. Inhale, lower your chin.

Exhale, can you lift your hip points up into your navel, round into yourself. Inhale, press your thighs down, roll all the way up. Three more. Lift, chin down, empty your lungs, slide your lower back up the wall behind you. Press your thighs down, roll all the way up, exhale.

Final one, chin down, exhale all the air out. Pull your lower abdominals in deeper and then press down to roll up. Let's work on the transition into Open Leg Rocker. So you turn your legs out, drag your upper inner thighs together. You'll feel how it fires your booty, right?

So then you reach your arms up. Try to keep your shoulders over your hips. Pull your hip points back as if I want my hip points to face the ceiling and my tailbone reaches forward. That way I can lift my legs up from my powerhouse and then reach your arms forward and float forward. Common mistake is to hinge back and then lift from your hip flexors and your lower back.

So let's go again. Hug your midline, curl your tailbone under. I'm trying to reach my tailbone forward and try to get my hip points up. Now, pull your hip points back to reach your legs forward and up. Send your shoulders forward.

And now we're gonna go into the full transition. Lift your spine, curl your tailbone under, that strong pelvic tilt. So your lower abdominals will scoop to float your legs up and catch your ankles and we roll. Inhale, roll back. Exhale, come back up.

Inhale, lift your powerhouse to roll. Exhale and come back up. Inhale, lift your lower abdominals. Exhale, up. Let's do two more.

Inhale, roll back and roll up. Final one, lift your powerhouse to roll, you'll bounce at the top. Press your upper arm bones down, press your head up and scoop your abdominals. Press your legs together. This is your teaser, right?

Keep pressing the backs of your upper inner thighs together. Arms go forward and up. Keep reaching your arms and legs forward and up to counterbalance the weight of your torso as you roll down with control. Legs go up and you're ready for the corkscrew, which incorporates the roll over that you already did. So press your arms down, like you're doing chest expansion, you do your pelvic tilt, press your arms and your waist down, hips go up, I'm looking at my thighs, rotate your hips to the right.

I roll down the right side of my spine, land on the back of my right hip, my legs are in the frame of my body. I circle my legs around to my left hip, roll up the left side of my spine and then I rotate center. Press your legs together, rotate your hips. Roll down the left side of your spine, swing your legs around to the right, roll up the right side of your spine, rotate center. Now you flow.

Rotate, roll down, reach your legs forward, powerhouse back. Roll up and center, rotate. Pull your spine forward, your spine moves your legs. It's redundant, right? And again, rotate.

Pull your spine forward to move your legs. Last one to the left, roll down the left side of your spine, circle your leg around, roll up to the right, you're ready to rock up for the star, dive your head forward, come up to seated and separate your legs wider than your hips. Lift your spine, arms wide. Twist, round forward, rotate your ribs three times, three. Pressing your arm behind you, press your arm behind you.

Roll up and center. Grow taller as you twist. Round forward, twist your ribs, twist your ribs more, twist your ribs. Roll up and center. Lift to twist, round forward.

Can you pull your right ribs back to your right hand? Keep pulling them back. Roll up and center. Lift to twist, round forward. Keep lifting your hip points up into your navel, even here.

Roll up and center. One more set, twist, round forward, scoop your lower abs like as you rotate your ribs. Final one, lift to twist, round forward, scoop back, scoop your abs back, scoop them back, roll up and center. Bring your legs together. Everyone's favorite, the Swan Dive.

Definitely not mine, but you'll start off lying down on your stomach, place your hands right above your shoulders. My thumbs were above my shoulders, my elbow points are pinned into the mat. Most important thing is not how big your Swan Dive is, it's how much length you can maintain in your lower back. So press your head through the wall in front of you, slide your shoulder blades towards your hips, reach your tailbone past your heels and pull your hip points to the front edge of the mat. Pull your chest forward and up.

As I do it, I'm reaching my legs past the back end to my mat. I'm only thinking about lengthening my lower back, and then press your legs and arms up at the same time. Can you slide your chest up the wall and then slide your toes up the wall? I slide my chest up the wall, I slide my toes up the wall behind me. One more, I lift my chest up, I lift my toes up and then lower.

Let's see if we can add a little flow, a little momentum to that, all right? So, slide your shoulder blades down your back, find that maximum length, pull your chest forward and up. Lift up, lift your chest, lift your toes, lift. Three, four, five, and six. Lower all the way down, that one's so brutal, and then sit back on your heels, round your spine for a second.

Single leg kicks, prop yourself back up, fist right in top of your head, pull your chest forward and up as you pull your arms down and back. You have the option to lift your legs up, kick twice; kick, kick, switch, kick, kick. Keep that same lift that you just had in Swan Dive. Keep the same lower or keep the same length in your lower back that you just had in Swan Dive. One more set, going into double leg kick.

One thing that's challenging the double leg kick is opening up the top of your box. What happens commonly is this. I kick three times and then I reach back and my shoulders are rounded forward. So instead, lift your elbow, squeeze your shoulder blades and then reach back, so the top of your box is facing the wall in front of you. So let's go, three kicks.

Three, two, one. Press your feet down and pause. Squeeze your shoulder blades, lift your elbows and then send your chest forward and up, tailbone back. One more like that. Kick, two, one, press your feet down, squeeze your shoulder blades and elbows and then reach back.

Now let that flow. Kick, three, two, one, squeeze and reach. Last one, kick, two, one, squeeze and reach. Can you reach further, lower all the way down. Sit back on your heels, grab your heels, round your spine and breathe.

Press your knees and feet down. Lift your waist up off your ribs and then roll up, and we're ready for the Neck Pull. So spin around and then flex your feet underneath the strap, if you have one. If not, really pull the soles of your feet back. Interlace your fingers behind your head.

The exercise starts down. Once again, it's imperative to connect your legs into your powerhouse. So as much as I reach my heels forward, I pull my hip points into my navel and then I pull my neck past the back edge of the mat. Inhale, roll up. Exhale, round forward.

Inhale, roll up. Lift and then round to the back of your hips, waist, bottom tip of your shoulder blades, head, roll up. Exhale, round forward. Press your thighs down and lift. Lift your neck.

Curl your tailbone under, roll all the way down. Two more, roll up. Exhale, round forward, press your thighs down and lift. Pull your neck up. Keep pulling your neck up as you roll down.

Final one, inhale, roll up. Exhale, round forward. Roll all the way up to seated, pull your neck up, pull your waist behind your shoulders to roll all the way down. Arms go by your side, you're ready for the Shoulder Bridge. So bend your knees, your ankles go underneath your knee joints.

Think of this exercise as a good preparation for leg pull back as well, just like single leg circles did. The challenge here is stabilizing your hips when they're elevated. You're going to want to rotate your Pilates box. Press your arms and your feet down, those are your anchors. Start off with your pelvic curl, pulling your hip points to the back of your waist.

I am pressing down with my arms and my feet. As I roll up, I keep deepening my pelvic tilt. Keep pressing your arms and feet down keeping your hip points lifted up. Lift your right leg up towards the ceiling. Lift your hips up and reach your leg forward.

Stop when your legs are parallel. They have equal pressure on your arms, and then lift your leg up. Lift both hips up to reach your leg forward. Pull your hip points into your navel to lift. One more, reach up and forward and then lift.

Bend your knee, place your foot down. Send your tailbone up, roll all the way down. Let's do the same thing on the other side. Press your arms and feet down as you do your pelvic tilt. As I roll up, my ribs reluctantly leave the mat.

I'm really focused on grounding whatever is touching the mat, and then I keep these hip points lifted up, I extend my left leg up, I push down with my foot and arms to reach my leg forward and then I scoop my powerhouse to lift. Do you feel the three corners of your feet, the ball of your big toe and small toe? And then bend your knee, place your foot down. Send your tailbone forward and up, melt your chest bone down, your ribs, waist, lower back and your tailbone. We'll do a transitional roll-up into spine twist.

Once again, I'm gonna reach my leg forward, but pull my hip points back. I'm gonna reach my arms back, but slide my front ribs down. I am connected to my powerhouse. Arms go up, curl your head and shoulder blades up, roll up and round forward into your C-curve, press your thighs down, sit up as tall as you can. Flex your feet and then open your arms.

Your arms stay at 180. Feel the muscles between your shoulder blades, ground your sits bones in your heels and lift. Rotate from your lowest abdominals, rotate from your waist, rotate your shoulder girdle, I'm trying to keep my shoulders open instead of this, and then center. I lift up, rotate more my lowest abdominals, my waist, and then my shoulders, the top of my box, and return. Now you flow.

Two is for three, two, one, and return. Twist for three, two, one. Do you have equal weight on both sit bones? Three, two, look at the back hand, final one. Arm stay at 180 degrees, a straight line, center.

Reach your arms forward, roll down. You are ready for the Jackknife. Once you're down, press your arms into the mat. In order to lift your legs, it's imperative, once again, to pull your hip points into your navel, reach your tailbone forward. I pin my waist to lift my legs up so there's no strain in my lower back.

Let's work on this Jackknife. We'll break it down. You start off with a pelvic tilt. So I'm actively pulling my hip points to the back of my waist. I'll press my waist down, roll to the base of my ribs.

Now, just lift your tailbone up, that's it, and then roll to the back of your ribs and then roll down. That's the foundation right there. Let's try to do the full version. Start with your pelvic tilt and then press your waist and arms down. I find my chest expansion, lift my hips up, and then I keep pushing my toes up, I pull my waist to the bottom edge of the mat and then I roll all the way down.

Let's do two for flow. Roll over, Jackknife up. Keep pushing your legs up, pull your waist down. One more, roll over from your spine. You lift your spine to lift your legs and then pull your waist down.

Roll down, pin your waist, as your legs and your tailbone go forward, pull your hip points and navel back. You're ready for the sidekicks. Turn onto your right side. Just like you had your hands for the Neck Pull, interlace your fingers behind your head. I squeezed the bones behind my ears and I pull my neck to create length from the top of my spine, and then I reach my tailbone to the bottom edge of the mat.

Lift your legs, angle them forward, and then lift your top leg to hip height. Let's just flow. Two kicks to the front; kick, kick. Press it back on one and kick, kick. As your leg goes back, lift your top elbow up.

This will help when we do kneeling sidekicks; kick, kick. I think this is four. Think of the energy of that tap elbow going up and your navel pulling into your hands behind your head. I totally lost count, let's just do one more; kick, kick. Press it back and hold it back.

Try to press your thigh behind you. Lift your elbow up and pull your navel up into your hands, transitional heel beats. Stack your legs, flip onto your stomach. Just like your Swan Dive, maximum length in your lower back. It's not about height, it's length, so reach your tailbone back, lift your thighs up, go for 10.

Lower your legs. We'll do the same thing on the other side. Interlace your fingers behind your head, find length. There's a real test of your pelvic stability. This side, it's harder for me to find stability.

You'll see in this transition. So I'm first gonna pull on my neck, reach my tailbone down, pull my navel in. That wasn't horrible today. Anyway, lift your top leg to hip height. Keep lifting this elbow up, two kicks to the front; kick, kick.

Let's see if I can count to six. That's one, and kick, kick. Pull your neck and lift your elbow. Two, kick, kick. Press it back, that's three, and lift your powerhouse, pull your navel up to your hands.

I think this is five. Final one, kick, kick, press it back and hold it back. Reach your thigh behind you. Pull your navel into your hands and pull on your neck, lift this elbow up. Stack your legs one on top of the other.

Time for teaser. So come up to a seated position. We'll do Teaser One, Two and Three. Teaser One is still my nemesis. So you sit up as tall as you can, place your hands next to your hips.

Hug your midline, so you press the backs of your upper inner thighs together. Can you press your head through the ceiling? Your pelvic tilt will lift your legs just like we practiced with the Open Leg Rocker transition. So lift your powerhouse, pull your hip points back. When you can scoop your powerhouse to lift your leg, lift them up to 45 degrees.

Bottom tips of your shoulder blades are on the mat, arms are parallel to your size. Try to keep them parallel. Pull your waist back and reach forward and up. Keep pulling your lower abs back and then roll to the bottom tips of your shoulder blades. And again, I feel like I'm meeting the base of my armpits, up to the top of the wall.

I lift my spine, curl my tailbone under and round back. One more, reach, hold this teaser, keep pressing your head up. Now, scoop your lower abdominals in, maybe you lower your legs a little bit, because the goal is not to pump your torso, is to keep lifting your spine. So press your head up to lower your legs, press your head up to lift, press your head up abs back and then lift one more. Lift your lower abdominals, lift your legs, hold, now lift your waist, reach your arms up.

Can you press your head past your arms? Pull your waist back, roll all the way down. You're ready for Teaser Three, which will feel like an extension of the way we got into the Hundred. So connect your legs into your powerhouse, connect your arms into your powerhouse. Arms go up, curl your head and shoulder blades up off the mat and then float up arms and legs are parallel to one another.

Lift your waist, lift your arms, pull your waist back, reach your tailbone and legs forward, roll all the way down. Arms go up, curl your head and shoulder blades up, pull your hip points back, reach your chest forward and up, lift your arms up, keep lifting up, pull your waist back, reach your legs forward. One more, arms go up, curl your head and shoulder blades up, press your waist down to help you roll all the way up. Lift your waist, but pull it behind your shoulders. Reach your tailbone and legs forward, lie all the way down.

Let's prop ourselves up on our forearms to do the hip twist. You'll notice that your hip twist is basically your corkscrew. So once I'm here, find your pelvic curl. So I'm pulling my lower abs into the mat, pressing my elbows and fist into the mat as my legs go up. The rotation comes from my hips.

I rotate my hips, I pull my lower abdominals in to circle my legs and center. I press my elbows down, pull my abs in as I twist, circle around and center, twist. Pull your lower abs in and center. Keep pressing down with your arms and pull your lower abs in. one more set, rotate, pull your navel past your triceps.

Final one, pull your navel back past your triceps and then center. We'll go into Swimming. So lower your legs, flip onto your stomach. This is also like your Swan Dive. You want to keep maximum length in your lower back.

Try to also do it with your legs as close together as you can. Reach your arms forward, send your tailbone way past your heels and your legs off the back edge of the mat. Feel that length in your lower back. Now, press your upper inner thighs and your chest up. Can you lift your chest up even more.

Now start with a tiny swim. Inhale two, three, four, five. And exhale two, three, four, five. Keep finding that length. Exhale, two.

Now go bigger. Inhale, two, three, four, five. And exhale two, three, four, five. Reach lower all the way down, sit back in a child's pose with your arms reaching in front of you. Okay, let's go into Leg Pull Front.

First I want you to look at your hands and make sure your index fingers are parallel to one another. To connect your arms into your back, which is imperative in this exercise, feel like you're pulling your triceps back as you press your head forward until your shoulders land right over your wrists. Once you're here, press the entire palm of your hand into the mat and the pads of all 10 fingers. What tends to happen is we roll to the outsides of our hands. So make sure that you feel even your index finger and your thumb press into the floor.

So now that your arms are connected to your back, curl your toes under, start connecting to your powerhouse, pull your hip points into your navel, reach your tailbone towards your heels as you extend your legs. Seal the backs of your upper inner thighs. I'm looking down at the space between my hands. I'm gonna bend my knees and sit back on my heels again. We're gonna do it again and then add the kicking of the leg.

Just a little disclaimer, I have arthritis in my left big toe, so my foot doesn't always do what I want it to do. So, you sit back on your heels, your index fingers are parallel to one another. Connect your arms into your back by pulling your shoulder blades back. Shift your shoulders over your wrist, look between your hands. Press the palms of your hands down, the pads of all 10 fingers.

As you curl your tailbone... Not your tailbone. As you curl your toes under, press your heels together. Reach your tailbone towards your heels, pull your hip points into your navel as you extend your legs and press the backs of your upper inner thighs together. Point your left foot without rotating your hips, so you have to square off.

You pull your triceps back to lift your leg, tap your foot, pull your triceps back and tap, pull your triceps back, flex your foot and replace it. Pull your triceps back, point your other foot. You lift and lower, pull your triceps back, head forward. One more, flex your foot, lower, lower to your knees, sit back on your heels. Let's do Leg Pull Back.

So I'm gonna turn around. Now, remember the exercises that prepared you for this were Single Leg Circle and also Shoulder Bridge. You have less body surface on the mat, so you really have to rely on your connection to your powerhouse. Your hands go behind you. You have options, your fingers can point away from your body or they can point forward, it depends on your shoulder and wrist mobility.

I'm gonna turn it out. So I'm gonna press the heels of my hands down. If I had a wider mat, my whole palm would press into the mat. I dig my heels in, so it fires up my back body. Press your heels down, lift your hips up.

Now, just hold here. Can you reach your toes and your tailbone to the bottom edge of the mat? Reach your hip points up into your navel. Press your hands down to open up your chest, you're in a reverse plank, and then pull your waist back and take a seat. Now we'll add the kicks.

Just like everything we've done, when you move your legs, you move them from your powerhouse. So, press down with your hands, press down with your heels. You should feel your hamstrings and your glutes already. Reach your toes and tailbone forward and down, chest goes up. Scoop your powerhouse, lift your leg.

Just see how high you can lift it without dropping or dropping this way, and then lower. Again, reach your tailbone forward and lift your leg, lower. Lift your leg, lower. Now, can you lift your hips up higher? Let's do the other leg.

Whatever's on the floor, root into the mat a lot. One more, reach your tailbone forward, take a seat. And now let's work on Kneeling Side Kicks. The side kicks that we already did prepared you for this, you wanna start with your knees directly underneath your hip points. Make sure your hips are over your knees instead of being pitched forward.

So I had to push my feet down and lift my hip points up so that I'm completely upright. Once you're upright, extend your left leg out to the side, reach your arms wide to the side like you did in Spine Twist. Pull your upper inner thighs together. As you windmill your arms to the right, think of your energy going up. In order to go over, you plant your hand and your left hand goes behind your head.

Now, just pay attention to this bottom hand. You're not dumping weight into it because you're actively reaching this left elbow up. I feel the whole ring of the palm of my hand and the pads of all five fingers. From here, lift your leg up. And as I lift it up, I keep lifting my elbow up.

Swing your leg to the front and then press your leg behind you. Swing your leg to the front. I'm trying to keep my spine still. I keep lifting my top elbow up. Two more, swing it to the front and back.

Swing it to the front and back, and then lower your foot down. I pressed the outer edge of my foot into the mat and I pushed the heel of my hand into the wall on my right to get a stretch. I want you to remember this shape for the side bend. Reach your arm up towards the ceiling to return and the knees go underneath your hips, extend your other leg. Lift yourself up towards the ceiling as you curve over, hand goes behind your head, press your head back, lift your elbow up, reach your leg and your head in opposition and then swing your leg to the front, press it back.

Swing it to the front, keep reaching your top elbow up and reach your head to that wall, tailbone to the opposite wall. You have one more. And then lower your foot down, push the heel of your hand into the left wall, press your shin down, reach your arm up to come all the way up onto your knee again. This time, bring your knees together, we're gonna get ready for the Side Bend. Lift your powerhouse.

With control, take a seat on your right hip. Scoot your feet away from you a little bit, stack your feet, stack your knees and place your right hand on the mat. Press the palm of your hand and all 10 fingers into the mat and square off the top of your box. Press your inner thighs together, lift your knee caps up. Make sure the bottom foot is pressed into the mat.

You're going to press down in order to go up. So I'm gonna push my foot and my right hand down. More importantly, I'm gonna reach up towards the ceiling, push the wall away with the heel of my hand. The heel of my hand and this foot are reaching an opposition. To lower, I reach up towards the ceiling, bend my knees and lower my hip.

Again, press down through whatever is on the mat, and then think energy goes up and then push the walls away. Make sure you feel all 10 fingers on the mat, and then reach up to control the descent all the way down. One more, press the outer edge of your right foot down, lift your hips up and reach. Push your hand away from your left leg. To come out of your Side Bend, reach up with your energy, bend your knees and lower to your hip.

To transition, you pass through a teaser. Hands go behind you, legs go forward, and then you switch to the opposite side. Your hand is a little bit away from your shoulder, press with the entire palm of your hand and all five fingers. Square off the top of your box, press your inner thighs together and lift your knees up. Press the bottom edge of your...

Or the outer edge of your left foot into the mat, and then reach up to go over. Like I said before when we did kneeling sidekicks, this is my wonky side, so keep reaching the heel of your hand away from your right foot. Energy goes up in order to lower your left hip down with control. One thing that helps is pulling your inner thighs together, hug your midline. Let's see if I do better this one.

Reach up to go over, that was better, push the heel of your hand away from your right foot and now reach up and bend your knees. Keep hugging your midline, Kira. Last one, reach up and away. Push your top foot away from your hand. I'm pushing the wall away and then reach up and then bend my knees and lower.

Let's go on to Boomerang. Swing your legs around to the front. Now, Boomerang should feel familiar because it'll feel like Teaser One, but you continue into a rollover. So let's practice that first part. I cross my inner thighs and I rotate them in towards one another.

And I grow so tall, my hands are barely touching the mat. I pull my powerhouse back to lift my legs and do a rollover. I switch legs, I roll back up, find my teaser, arms go behind me. I press my arms up like I did in the Saw, and then I find my spine stretch forward to float down. I roll up and lift.

Pass to your teaser, lift, pull your waist back, do your rollover, switch your legs. Find your teaser. Fingertips reach for the back edge of the mat. Press your arms up, float all the way down, roll up. Let's flow.

Scoop, roll back and cross. Roll up, float your arms up, roll down. And again, lift. Pull your lower abdominals in and up. Press your triceps up, float down.

One more, lift your waist to roll back. Find your teaser, press your arms up, round forward. Can you reach your arms forward and up so much it lifts your waist up, and then roll up the seal. Press the soles of your feet together, inner thighs into your legs. You know this one, so let's just flow.

Three claps to the front, three, two, one. Roll back, three, two, one. Roll up, three, two, one. Come back, three, two, one. Let's do a couple more sets.

This will be the last set. You have the option to cross your ankles and come up to standing. You can do it with hands, like me, or without hands. Go off to standing, finishing your Pilates stance. And we'll turn around to finish with the Pilates pushups.

As you set yourself up in your Pilates stance, just a little disclaimer, you already know about my arthritic big toe on the left, I also have an injured right shoulder, so I will not be doing the full push-ups. I encourage you to, if it's possible, if not, just do baby pushups like I am. So, the most important thing is integrity to your powerhouse. You find that here when you are standing up, just like we started before the Hundred, integrating our arms into our powerhouse and our legs into our powerhouse. Lift your hip points up into your navel, reach your tailbone towards your heels.

Like the roll up, articulate down one bone at a time, trying to keep your weight evenly distributed on your feet. If you can touch the floor, touch the floor and lift your waist. Shift your hands to the backs of your legs. Press your hands forward. Try to bring your forehead to your knees and lift your waist off your thighs.

Lift your powerhouse, extend your arms forward into your elephant. Press your hips to the front edge of the mat, walk forward three steps; three, two, one. Find the same plank position that you did for Leg Pull Front. Pull your triceps back, shift your weight forward, micro bend or big bend your elbows, and then from your powerhouse, lift. Make sure you feel the entire palm of your hand and all 10 fingers press into the floor.

Keep your hips where they are, push the floor away and try to get your nose in your ribs. Walk back three steps, three, two, one, press your inner heels down, press the backs of your upper inner thighs together and roll up. I'm pushing my hips forward, pulling my waist back. Come all the way off to standing. Let's go again.

Lift, curl in to yourself, articulate your spine, round forward, just like the roll-up. Once your hands go down, transition them to your calves. Press into your calves, forehead to your knees, lift your waist. Float your waist up, find your elephant. Your index fingers are parallel to one another.

Press your hips forward. Walk forward for three, two, one. Pull your chest to the tops of your fingers and bend three and two. Tailbone towards your heels, hip points into your navel. Dive your nose into your ribs, walk back for three, two, one, pressure heels down, hips forward and roll all the way up.

One more. Lift your waist, curl into yourself, like you're peeling away from a wall, plant your hands down, lift your powerhouse, hands press your calves forward. You lift your waist, keep the lift in your waist, hands go forward. Press your hips forward and then walk forward for three, two, one. I'm gonna shift my weight forward, bend my elbows and press the floor away, bend.

Are you pressing all 10 fingers and the entire palm of your hand down. Dive your nose into your ribs, walk back three, two, one. Find your elephant again. Press your inner heels together, backs of your upper inner thighs, roll all the way up, come up to standing, reconnect to your powerhouse. Tailbone reaches for your heels, hip points up into your navel and open your arms wide to the side to finish.

Thank you so much for joining me for day nine of this challenge. The theme was I Am Patient. And the mantra that I want you to walk away with is I embrace my mistakes, my uncertainty, and my confusion, knowing they're just temporary, and I approach the messiness of the growth process with self-compassion, I am kind to myself. And the journaling prompt for today is I deserve more self-compassion when, I deserve more self-compassion when. Thank you again for joining me for day nine, I'm looking forward to day 10, I Am Powerful, where you'll apply all the details that we focused on today in that class.

Thank you.

Comments

Instead of despairing over my inability to jack-knife, I focus on pelvic tilt and pressing my waist down to lift my legs.
I deserve more self-compassion when I am mindful of my movements in all areas of my life.......
Thank you for your detailed cues. I've particularly appreciate the advice for double leg kick. It really makes a difference even when you think you do it right.
I deserve more self-compassion when... I make a mistake or when I'm confronted with my shortcomings.
Thank you  again, after equipment work its good to work on the mat again! The first days I needed to adjust on your way of teaching, I'm 48 and I teach with a soft voice and a slower pace. After some days, I was getting used to your style,  I feel the benefits by keeping up the momentum! :)
I deserve more self-compassion when, well, most of the time! No one is perfect! We are all just doing the best we can. I had so much fun with this class today, Kira.
Hi Kira, I just love your detailed way of teaching each exercise! I learn so much and enjoy it very much! I deserve more self-compassion when my energy is low and I feel like hiding under the blanket and nothing goes according to my plan. I need to learn to let go of things I can not change! 
I deserve more self compassion when I feel tired, overwhelmed and confused...I don't have to have all the answers...
This mantra was so perfect for today….I a, going to write it down and read it daily! A deserve more compassion when I am feeling anxious and getting frustrated at my inability to immediately box off those feelings….I deserve praise for recognising it and working through it. 
I deserve more self compassion when that negative voice in my head takes over but I know with time and patience I will achieve my goals. Thank you for your clear instructions. 
I deserve more self-compassion when I make a mistake.  
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