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Hi everyone. Thanks for being here with me today. I feel like there are days when do we need to push and their ideas and we need to go slow and steady and that's one of those days for me. So we're going to do some basic mat work. I love the basic, so let's start sitting on our mat with the feet flat and about sit bones, distance apart, and the hands behind the thighs. And I want us to lift up and close our eyes. I'm going to close my eyes anyway because I feel that it's nice sometimes too investigates and stations without any visual stimulus.
Feeling the length of the spine, the heaviness of the bones of the pelvis, heaviness of the bones of the feet.
Pelvic Tilt w/ Spine Extension
Exhale as we extend lifting the chest up in forward. Inhale as we arrive back to just a tall spy. Exhale using the arms almost to hold the body or the shoulders in place as we round through the lower spine, deepening into the abdominals. Inhale as we lift, excuse me, and exhale as we extend the spine. So just doing a little rocking action XL as we roll back.
Roll Back
Tall again in here and exhale around the spine. Keep the eyes just just forward rather than down into the push down into the center of the body. Just gaze out on the horizon and in here maybe there's somewhere in that horizon. You're here who wishing where you were at that moment and you could just imagine yourself there on the left right now for me, I don't know if there's anywhere. I'd rather be maybe on a beach somewhere with a Margarita. Roll back. Just kidding. This is number one and here and next. Hannah. We'll just do that one more time.
Lifting the body and I'm playing with lightness. Moving with ease. Movie with yes. Intention. Yes, correct. Muscular recruitment. All those things that we think about in polite ways but also with ease.
Take them out to the sides and then forward and lift the arms.
Bridge
Supine Spine Twist
I'm going to reach around and hold my mat with my hands, but if you just have a floor, just keep the arms straight out. Lifting the legs up one at a time. We're going to take the legs to the left on the inhale into the center has we exhale. So as we're going across to the right, we're pulling in trying to keep the naval pulled back towards the sky and then we deepen that to come center. Inhale as we go over to the left rocking side to side across the pelvis. Exhale to come back in. How's we reach across?
Excellent to come back in. Inhale, Leslie, reach across.
Chest Lift
Keep the head heavy in the hands as we come up into that nice high lifted position in the spine and exhale to lower down one more like that. Xcel till lift up and inhale and exhale to lay the body down. Working in both directions. Exhale to lift up.Lift the pelvis just off the mat. Pick it up just a little bit. As it's coming down, I want you to feel that it's bringing your chest up higher. We're trying again to lift the feet up off the mat at the same time as we're not allowing them to live and then we go down again. Inhale, exhale, head and chest. Come up, press down into the feet. Curl the pelvis. As the pelvis comes down, the chest follows the pelvis, the seat attempt to lift. Oh my goodness. It makes it so difficult in such an amazingly beautiful way.
Chest Lift w/ Pelvic Curl
Last one. Exhale to lift. Feet. Stay stuck, Paul. This comes up as the pelvis goes down the feet. Attempt to lift, lift, lift, lift, lift and take the body down. Lift the leg that's close to me. XL, lift the body up. Rotate towards that lane.
Chest Lift w/ Rotation
Take a hold of the leg with both hands. So what I want us to feel, I'm rotating to my right. Doesn't really matter which side you're rotating to, but the opposite rib comes across towards that hip and then the inside ribs slide in and that's where we find that nice high lifted position for the chest lift with rotation. I want us to take one hand back, memorize the position, place the leg back down. Come into the center and lower the body down. Lift the leg up on the opposite side of the body. Lift up in center. So as I'm rotating towards that leg, the opposite rib comes across and points down to that hip. This rib pulls in on the same side using our arms to help us find the knife.High controlled connected position. One hand comes back, the other hand comes back. We place that leg down. Lifting even higher. We come into the center. I don't want to take it down again. Exhaling as we lift.
Yeah, press down with the feet. Tuck the tail, curl up a little higher in here and now extra. Try to find the same sensations you twist and in center. Lift up in a cross and center. Keeping the sides of the waist equally long. Center. Exhale, lifting up and over.
We're going two more times in both directions. Up in, over and center up in over. I know it's difficult. It's difficult for me to center. Love it and center layoff all the way down. Separate the feedback into the bridge position. Take the hands to the mat.
Bridge w/ Single Leg Lift
Take an inhale. As we exhale, we're pressing down into the feet or lifting the body. Lifting the body.Pull from the center of the body and down. One more time. Exhale left. Now take the body straight down and straight up. Straight down and straight up. Straight down and straight up here we could stand on the arms a little bit.
Single Leg Bridge
Last two, pressing into the palms of the hands. Last one. Stay lifted to place the left foot down and then whirl through the spine. Coming all the way down. All the way down. Dropping the pelvis. Breathing in. Exhale as you roll back, Huh?
Bridge w/Single Leg Lift
The intention or what I want you to try to do is to lift that leg from right underneath her ribbons. Last to touch and lift. Last time, touch and left. And now he take the body
Single Leg Bridge
Excess he rolled down. And as you roll your spine down, I want you to reach your head and chest up. Lift your arms at, place your hands behind your head. Inhale now exhale, lift one Lang and down. See my idea coming from the center of the body, pressing the chest to the file. We'll do three more. And to pressing the chest. If you need to put your head down, you should. Now as that leg goes down, this is where it's difficult for me.
Single Leg Lift
Can we put that foot down without noticing any other shifts? Pick up the other leg and uh, keeping the chin lifted away from the chest, the chest and the pressing actively towards each other. Actually all the time. So even as that leg goes down, the chest is still trying to chase it. One more time. Place that leg down. Place your head down in here. Exhale, roll through the spine.
Alternating Toe Taps
So alternating that flexed position with little bit of hip extension. Now as you go back down, curling the spine down, you know, lift the head and chest up in hand cause I'll lift one leg on your next exhale, change and Shay and change holding the chest high. We'll do three fury two just hinges from the hair. Last one and one. One foot goes down, the other foot goes down, the spine goes down, the pelvis comes up. Good. I'm keeping my Elvis just a little bit away from the floor. Inhale. Exhale.
Double Toe Taps
As we roll the spine down, we start feeling the head lighten up. Coming up into flection. Let's walk the feet together. Inhale, exhale, lift both things and reached a touch.
Rotation w/ Alternating Toe Taps
So rotate using the arms to help us really get a good clean position there. And what I do is I think of listing my thigh up out of my hip as I press my hip down. So the uplift helps me keep my spine lifted. But the down press keeps me grounded. We're going to do this one and then last time to eat. Sigh.Come into the center, hands on the thighs, curl up a little deeper, curl up a little deeper, curl up a little deeper and come up. Bringing the feet in, balancing and keeping this shape rocking back. Inhale and coming up to balance and rocking back in here. Coming up to balance and series. So using the abdominals to, to back.
Rolling Like A Ball
Keeping the shape last too.
Spine Twist
I want you to press your head into your hands and pull up on the back of the skull. Allow the shoulder blades to reach in both directions, so outwards in hand, and we do a double pull, pull, pull, find center and pull pull fund center. As we're doing this rotational movement, what I also want us to think about is where are the feet? Are the feet connected together? Are they sliding back and forth on one another or are they still, and hopefully we can feel that they're still
Spine Stretch Forward
I do or I notice that I do sort of requirement. It's just a,
Spine Stretch Forward w/ Spine Extension
We're going to press back five, four, three, two, one and then we just make it easy to sit up tall two more times
We'll just do that one more time. Rolling down, finding something to hang on to rippling through the spine until we arrive at that nice flat position. Arms reach forward. Take the spine forward to take the arms out, press five lifting the chest, three, two, one. And this time as you come up, reach all the way overhead
Double Leg Lower Lift
The legs are reaching straight out to the opposite side, placing the hand on the mat in front of the body. Feel the legs begin. Hurry teaching away from us. And as they reach away, they lift up and then they stay lifted as we take them down and reaching them away. And notice if you're doing a lot of digging into the hand or lifting the shoulder on that side up into the ear. If feel the shoulder blade reaching down towards the ankles as the ankles reach away from the body. I'm gonna go ahead and form or
Bottom Leg Lower Lift
Take the legs down and bend the knees so that the heels come towards the back of the hips and the knees point for open the knee and on and open. Now we're getting a big rotation in the hip. Imagine pushing against something solid and out and up. Keeping the torso stable. Last four and three soft on the arm, two and one.
Clam
We're going to take that top leg straight out. It's going to go forward, point the foot and reach back forward. Point the foot and reach back. So full range again, looking to try to keep a pretty steady back here and we'll do four.
Front and Back
Here's one. Now we're going to come from the back of the body, lift the leg around to the front and press back. Take the leg back, lifted up to bring it around the front. And three if [inaudible] around and two I've been around and one I've been around, we're going to take that in the other direction. So lift up, reach away from you as a light, goes back and then through a down around the back end, forward up, down around the back. Last two, one more. Take it behind you, let it reach behind you. And as it reaches behind you, take your top arm and reach in the opposite direction.
Leg Circles
And then then that need to take ahold of the foot, pull the side back, enjoy.
Double Leg Lower Lift
Bring the bottom like didn't meet it. Bring the bottom like didn't meet the top like three more up two more, uh, holding onto the balance in the center of the body. Then that bottom knee, bend the top knee. Take the top Nate. Open and down here is again where we're looking for trunk stability as we work into those deep rotators of the hip
Bottom Leg Lower Lift
Clam
Here's the reverse of that goat. I take it around back, reach away, take it forward and AH, around to the back and three.
Front and Back
Find somewhere to lis to stretch. And then then journey. Bring the knee, just sat underneath the hip, pull the heel to the back of the thigh. Press the whole thigh backwards. Free.
Leg Circles
I feel like I left something out, but I'm pretty sure I didn't lifting up man, if I did. Sorry. Okay. Lifting the spine, getting lighter in the spine and heavier in the pelvis. Just the way we started and now we're going to just turn around and laid down on the mat. Face down, taking the arms forwards, legs back. Want us to put a little bit of weight to stay on the bottom of the ribs, which means the chest is going to lift off and the head will be off. Pull the dominoes and reach the left arm up in the right leg all away and then change one arm less.
Swimming
The other leg reaches away and change. So we're alternating opposite arm and leg feeling as though we're trying to pull the body longer with that reach of the opposing limbs, make the body longer. It's never important how high the lake comes up in this exercise. In this version of this exercise and my idea of this version of this exercise, what I want us to try to focus on is the height of the arm and how it is related directly to the height of the torso and to the sensation in our upper back. We're doing one more to each side and then I want us to bend the elbows, lower the body maybe just to the tip of the nose.
Swan
And then imagine here that you're rolling a roller or a roller, a marble roll, a marble along the mat with the nose lifts the eyes, slide the shoulder blades and the upper arms backwards to send body out and forwards. Again, trying to find most of our attention in the upper back, maybe a little bit in the back of the arms and then take it back down. So tip the nose forward or roll the marble along the Mat. Slide the shoulder blades down, slide the elbows down towards the knees. Lift just to the place where you feel a lot of connection to your upper back, not too much sensation in the lower back and lower down. And again, this slide, the upper arms, the elbows backwards, reach out and forward with the spine.Maybe you choose to come up a little higher and on ridges doing to slide the shoulder blades down or reach out through the spine and down. One more time, sliding the shoulder blades down. Now hold there just like we did when you're sitting. I want the arms to come out to the sides like wings and then just lift them. I've been back, I've been up in back up, been back when more I've been back. Ben, the arms, lower the body. Press into the elbow, come up onto the hands and knees. Take a breath in there. As we exhale, we're going to talk the tail under around the spine and drop the head.
Cat Cow
And then Tra last time. Exhaling as you around seg mentally really trying to focus on the lower spine. And then as you bring the pelvis back into its natural orientation, then putting your focus into extending into the upper spine and then come all the way back round the spine. As much as you Ken dropping your head, we just sit back onto the feet, stretching our arms forward in a way. Let me just pause here and have a couple of deep breaths. Inhale and letting go of tension and let in the back of the body. Expand on the inhale and one more breath when silo breath out.
Child's Pose
And thank you for playing with me today.
Pilates with Meri Rogers: Restorative Workouts
Mention
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Meredith Rogers (Teacher) |
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Lauren M |
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Samaris M |
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Kandie A |
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Michele M |
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Christiane F |
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Cathy S |
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Leslie M |
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Lisa Press |
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Lacey |
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Alastair and Rose |
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Gil G |
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Tanja Elisabeth Z |
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Kellie M |
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Jenny P |
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Cheryl S |
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Marion G |
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Monika H |
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Allen G |
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Jennifer F |
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Sara A |
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Margie N |
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Dora |
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Melissa O |
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Cat W |
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Lisette-Anne V |
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Laura M |
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Paulinka S |
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Sarah Edwards at Positive Pilates Solihull |
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Laurie C |
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Dianne H |
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Jan T |
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Hettie Visser |
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Karen K |
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Nicola F |
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Cigdem A |
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Connie M |
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Kathleen S |
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Sara K |
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Dawn T |
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