As this is a beginner class, it would have been super helpful to mention how to adapt the stretches if we are not flexible enough to have hands and feet flat on the floor for the stretches. I saw good improvement with the weighted roll-downs but eventually gave up at 14 minutes as I simply couldn't manage. Love your classes Niedra, but I have much work to do on flexibility.

Sue S I totally understand your frustration and thank you for posting.  If you cannot get your hands and feet on the ground ( not sure which pose this was without revisiting the video) You can always roll up a mat to place under your heels to reduce the stretch and possibly place some sort of elevation ( yoga block or low coffee table under your hand. A video is sadly not adapted to individual abilities so its a rough guess.   Time is always for you to manage. Just because someone, me or another say 15 minutes, this is just a guide. If you feel your body is done at 10 minutes, you are paying attention and its alright to stop. Goodness, I always start lower and less when I am learning something new. Allow repetition and time to be your guide and you will slowly figure your own body out. If you have a tight muscles structure - you are probably a strong type and just work your own range.  We can shift anything - with consistent attention over time.  LMK how you do.... 

Niedra, this was so creative and informative! Absolutely loved it, I cant wait to incorporate the wrist movements with my clients, they look like a gamechanger and this indeed was functional because of how many parts of the body you worked on. Thanks so much for this! I had one question though - what is the name of the split position movement? The contraction and release of the muscles, have never come across it before!

Manasa Kannan thank u for ur comment. To be honest - this technique is not a “pilates exercise “ it is a specialized technique to stimulate the muscles and increase flexibility.  I have found it very helpful both for my own range of motion and helping clients .  The split position could be considered and floor version of the split series on the reformer … but in honesty it’s my own variation 🙏🙏🙏

Niedra Gabriel I had another go today and although I am still a way off getting hands and feet to the floor, I think I will make it a goal. Loved the wrist and hip stretches that I lost out on the first time. Thanks for the advice and encouragement.

Sue S my motto is Never Give up  - there is always a way, you just have to discover it.   Please do keep revisiting these skills - you may be surprised where you are in a month or two.... 

Excellent pep talk at the end 👍🇩🇰❤️ Don`t stop moving 👍🇩🇰❤️

Dorthe V my motto - never give up and dont stop moving ...

Nice to see you back . I always enjoy your workouts. You are a wealth of knowledge. Thank you.

I love this espxcellent, interesting session. I will be implementing this into my own classes Thank you Niedra!