![]() ![]() And I want you to side bend to the right, hold onto your left wrist with your right hand. I want you to take the left ankle, cross it over the right, keeping the right leg where it is. ![]() Now, come back into that X position with control from the center of your body. When our spine is aligned and flexible and mobile, we access that space and that state of our higher selves, stretching arms and limbs away from one another.Īnd then we do one last one here as we curl the head in the shoulders up. Curl the ahead in the shoulders up and feel your spine changing positions. Find the two-way stretch but connect to your center. So create a nice big X stretching your arms and your toes and your legs and your fingers away from one another. Now, I want you to exhale and then come out into an X position with your body. As we've done earlier, curl the head and the shoulders up and feel the upper body curling up and pressing your stomach down into your mid back. So once again, if an exercise doesn't work for you, let's please skip it, and we're gonna get started. We'll pick up the pace and some of the work, and progress others. As Joseph Pilates wrote in his book, Return to Life, "The Art of Contrology proves that the only real guide to your true age lies not in years, but as you actually are, as infallibly indicated by the degree of flexibility enjoyed by your spine throughout life." I spoke of this in my reformer series, and we'll be diving into this focus here on the mat. And we are going to reinforce that connection to your higher self in our class today. In meditation, we call this space the space of your higher self. You can even visualize energy going up about two or three feet over the top of your head. Work your way up through your neck and out through the top of your head. Release any residual tension in your chest, in your shoulders as you work your way up, continuing the breathing and feeling your spine, getting even longer, decompressing. And then exhale, find the two-way stretch and lift the rib cage out up away from the hips. Find your center.Īs you breathe into your center, contract your abdominals on the exhale. And feel how that rooting down and grounding encourages the growth up through your body, through your legs, through your hips. Ground down through your feet and feel the energy rooting down even past your mat and into the earth. You can even go as far up as two to three feet right over your head. And then go out through the top of your head. Now, work your way up through your shoulders, your neck, through that space in between your eyebrows. Now, maybe find your two-way stretch and lift the rib cage up out of the hips as you release any residual tension. ![]() Rooting down into your legs and feeling your feet, and working your way up through your legs and your inner thighs, your pelvic floor, your hips and your center. ![]() Continue that breathing, inhaling, expanding your ribcage and exhaling, contract your abdominals. Inhaling, expand your ribcage, and exhale, contract your stomach muscles. And I just want you to breathe into your body. You're welcome to have a soft gaze in your eyes. What I'd like for you to do right now is to just stand at your mat, bring your arms down by your sides. My name is Regina, and we are going to focus on spinal alignment throughout this intermediate workout, applying our two-way stretch and the pushes and pulls that we deepened in our previous classes. Hi, welcome to class three of Pilates Bliss on the Mat. ![]()
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