Full Length Pilates Mat Class Pilates Workout with equipment 1 Hour Pilates Class
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Elite Pilates Teacher Training-Devon & Cornwall Somerset & Dorset on the ball so people these bags so take a deep
breath in and exhale roll towards you hold there so in this position I wanted to think of
all ribcage candy drool rook cage down towards the floor
almost likely trying to get the whole room and the lower back on the floor I’m
thinking what so when we come back to the start I want you to check and make
sure that your pelvis comes back to a neutral pelvis so by neutral it’s
different in neutral spider on the wall so your neutral pelvis to hit people
over parallel to the floor so can rest or come to between the hip bones so that
might feel like your back is arching little bit of sucked and rotated so do
one more rapid roll the powers towards your ribcage down hips to ribcage so
have a little date with yourself interesting so check your heartstrings
and your bottles make sure they are switched off so you might have some feet
flickering and stuck because you want to and then relax back to the start bringing yourself back into your neutral
pelvis and then we’re going to bring your waist on to the ball so soften your
feet so at the moment the way it’s probably in the feet a little bit of the
ball and a lock in your back shoulders sit all the way onto the balls so that
your feet become light everyone got that so it should feel the strong connection connection make sure that as you have
the strong connection and your baby’s popping out laughter your neck and your shoulders so
now a lot your left leg to play up towards the ceiling when it comes up
hold it there even me fold so once your left leg is up check the right foot is
soft is it heavy is it trying to balance you or not go happens I need to use your
hands for balance the back of the arms it’s the neck tensing up the shoulders
the jaw and allow your left leg to flow down and then keep going
so now as you move through your left and your right all your hips your weight
shifting to the left and to the right or maybe you can feel your weight shifting
forward and back now ideally the weight was to be in the same place the whole
time that’s a challenge oh good so I can kill rocks of
everything so – laughs so grasp it left leg floats up exactly like you’ve just
done so now we’re going to think about is the contact points between your
pelvis and the ball and imagine we’ll be trying to push that ball down through
the mat so that that connection gets even stronger and the right leg should
feel softer and lighter so that plates up to meet the left leg so you’re going
to try and lift the leg up much effort now once you have your legs up and now
take all hands up towards the ceiling so the principles of Pilates is balanced by
its concentration elephants like whatever I sticky when we
think about something house sells it affect your balance so you got to know
what you’re doing so you can relax start to straighten your legs a little
bit more where the rats up towards the ceiling or 45 degrees
your choice make sure is drawing down so the balls and then allow white leg to
close up the house can you take a look as you lift in the leg where are you
feeling at me some people were filled with me of doubles more maybe some
people in your hip flexors more in the hip joint
now half-smoked theory the white leg back down sending me away from the body
and then once the right foot touches the floor do one more on each side were to
make a challenging even half once you’ve done your why would some
nice big stretch so put the ball under our feet legs so in relation to spike Klaus will never
play with the feet positioning so just wherever you want to have your feet to
start with be conscious of your arms you are probably going to use them to start
with but just be mindful in your arms so take a graphic roll the powers towards
you like to dip the beginning to remember pelvic tilt no bum cheeks no
hamstrings get that lower back into the floor school call then squeeze your bar
nice and hard and started and then focus for punching on the messages are going to want to do with
our very dominant muscles so if I did those steel boxes you can and then when
you come up get that weight on this because you can means directly above the
ankles and there’s changes so it’s under your up to Black’s pull them
in towards your strength legs it’s wages you can say obviously
providing we’ve given this at the back of the legs that’s Willem after my
release one more and then flex pull the leg in closer so on the ball
what you see you can achieve is that your hips and your shoulder or in one
one so sometimes when you’re on the ball we tend to be a little bit more so you
should have on your back so what nice straight line oh so just be
careful so half a leg straight up towards the ceiling the back is in a
straight line so if you were standing ideally won’t be able use that neutral
spine but yes you want a ball so ii do not
gonna do that fight that neutral so you want to come back little curve in the
lower back all the way to the post of shoulders and the pelvises if neutral
alignment little spy so now take a breath and we’re going to slowly start
to take your feet to the throne the straight leg without the power bus
rolling back and board dissociation of the hip this is happily with your thigh
bones you get to the point where the baby stops popping stop them so you
could break it pull that tummy just so incredible strength of the tongue you
can maybe try that the next other musical artists building strength in
your arms so legs are straight something that will cancel down by this time so in
that way you can use your arms for this back of your arms triceps the shoulders
all those posterior muscles so breathing starts to take those legs down so it’s only target for one now using
again so mean flex your feet legs wide so yeah so I need to sit on a block to make this
easy for legs so you need to do to release the legs
away from the spine so it’s your feet point of flats which won’t be hanging
off your ankles so so so in that position I started rolling now Ingrid is
only 25 to 9:00 morning so the muscle mics will be little bit colder than what
they would be at the end of the day and then start to move your ball back
towards you nice at all turn into the color boats
then pull it down then pull the topping into your back walk your hands away from
you so if you think hard to see you can push
back to the body into the upper back to the base we try to stretch off each part now draw your hands back towards your
feet stack drop box inspire to talk inspire
have a nice big shoulder goal against itself we need to give you a little
shape so to go all the way from you this time try to go that little bit deeper
into it we’re gonna have to close the feet on this one so won’t ever want to
point and see if you can go a little bit further now remember when it comes to stretching so I’m very attractive flex your feet
without coming out of that stretch you should find that a little bit harder now
bring your hands back very nice and tall the shovel so we’re gonna start this
flexed feet this time so nice and tall away very well functioning with that shoulder
but we so do you need to move the shoulder girl so get the whole shoulder
to it stretching forward as well so keeping those mechs flexed think of
drawing your kneecaps walls or hip circle muscles either be on the box or you need to be
completely bored so happens hands on top of the ball the
market is down so it’ll make stew beat out and wide remember we want to use the
cold with a squeeze in the whole body the best part it’s just pulling your
belly button away from the mat without squeezing your bum then you’re gonna
start to lift your head without squeezing your bar and then pull the
ball towards your shoulders higher now put a squeeze my bow to lift the body
but you want to make sure that your shoulders are not coming up towards your
ears pull those shoulders down so I’m also going to do a very quick so one so back the half of the ball and when I
look at where the ball is going and I’m going to bend my elbow is safe direction
as the ball by ear aiming to go there Oh what can I get to the pincushion so
I’m going back yeah we’re something it’s finally
sitting down you’ve got arthritis if you’ve got bad wrist and we need to take
some of the weight of the body by all means stick the heels to the bounce a
little bit but make that conscious action rather than just it’s a form
that’s lacking so die keeping this hand so these are anybody to be a push-up
part but feels like it’s too easy that wants to make it harder always think of the spine long spines I really love the Straits with the balls
the ball that takes some of the weight like I said by all means you don’t even
push up Park you just wait for them and once you’ve done to your officer
sites what you started was make that your last ah so it seems a position how’s the ball in your hands and knees
bags toes up and toes down Tiger to rule out the front of us so we’re going to go
into a half rollback and we’re gonna hold the half rollback
so that if we didn’t evolve in this position so my feet are light so you
really need to draw you the tummy maybe you in that position little really
matter where you are providing beefeaters
so from there you get it left take it down lift take it down so remember this
comes from the hip rather than in the knee okay so we’re due for need folds on
each side so take a breath there and then into your half rollback so do all
that tummy even Brooks hips come together feet are soft and now take a
breath in exhale pull the left knee to the chest
and take it down inhale pull the right knee towards the chest take it down so I
do that angle of the knees same same it’s the hip joint that is moving ah so we’re going to go back to the single
ones but we’re going to change our position
so from yeah now I’m gonna take the hands to there
be aware that your shoulders are mum over there and one will be drop down
exhale but soon do let’s go to the end of the
box and the take your hives either to the floor behind you depends on your
shoulder mobility or just above you a little bit the reach that left arm away
you never have fashion right to the body it’s like the spiral all crossways so
reach that left arm whether it’s the wall or a little bit higher every matter
relax and then read to the right so think of reaching right on your phone
the whole side the whole shoulder right up to that album the space between the
elbow over the wrists and your fingers and then relax that one both reach that
level same thing totus the soles of you reach the top of your feet that ankles
Kyle’s knees now both legs so putting the bottom half
of body away from the list and then bring an ex back you and I both
off and older than those young boys right leg left arm right leg and then
change sides why Tommy left leg think it’s stretching
like a star and then relax those now both legs so if you want to give your own a few
little massage or scratching it’s gonna take your head over to the left it’ll
make it much stronger then we’re going to crash it into the ball and then hold
it there for a few breaths give that muscle all those muscles of
time to stretch off remember we need to hold it structures and then back over to
the other side so just do a few more on each side so the weight of your head
going side who needs a heart we’re gonna move on to
our size ready to come into standing so for those of you that need to just come
up any way that is safe please do from young to the top I’ll keep the Hogs
next to the ears for stone in and maybe stretching up the spine if you need to
soften these soften your knees through the shoulders and then bring yourself back to the
front

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