What We Did This Week

Jan-Feb 2020 Pilates

Jan-Feb 2020

  • Focus on the familiar – as we revisit some tried and tested fundamental exercises
  • Embrace the original – as we incorporate them with new patterns of movement

A combination which will enhance the benefits of pilates to our bodies and minds

Sunrise Room

Session One

Supine Spinal stability and mobility

  • Pelvic tilts – to neutral
  • Rib-cage closure
  • Double arm drops into windows
  • Arm and leg slide into hip spirals
  • Spine-curls + windows
  • Single kneefolds; fold, straighten and lower; fold, straighten, open and lower
  • Feet wide for double kneedrops, together for single knee drops, then hip rolls
  • Double kneefolds, hip rolls in double kneefolds
  • Curl-ups, oblique curl-ups

Seated legs in front

  • Seated spine stretch alternating with long-tails mermaid – float arm up, ear to shoulder stretch to side, roll rib-cage to look down, un-roll return to centre then go to other side. 3 repetetions

Seated legs bent

  • Roll-backs – arms in front
  • Roll-back – reach one arm and lower, reach the other and lower, return
  • Roll-back – reach one arm, twist from waist, lower, return
  • Roll-back – reach both arms up, lower, return
  • Roll-back – diagonally opposing arm reach and leg slide – do each side then return

Four-point kneeling

  • Basic cat
  • Angly cat, happy dog

Prone

  • Diamond press
  • Single leg lifts

Side-lying

  • Straight line –leg lift, double leg lift, inner thigh lift, bent leg lift, arm openings, chalk circles

Supine Strength and stamina – 4 reps

  • Into double kneefold for toe-taps; single leg stretch stretch; x-ankled toe-taps
  • Bridging – kneefolds, toe-taps, single leg stretch
  • Repeat first set in curl-up

Standing

  • Balance: Standing on one leg, + hip opening, forward and backward lunge, dip and balance
  • Roll-downs

Session Two

Standing

  • Roll-downs
  • Squats, with foot to left, with foot to right; x 4 in each position; repeat with heel lifts
  • Dip and balance, with foot to left, with foot to right; x 4 in each position
  • Step forward + arm spirals to opposite side; x 4; repeat with balance
  • Float arm to waist stretch + pulse, then rotation
  • Slow SOL– gradually taking foot back to calf stretch then tip into balance; change legs

Roll-downs – to V or plank into four-point kneeling

  • Graduated angry cat – breath out as move, in as hold, slowly lowering to child’s pose

Supine

  • Start in set up arms wide, pelvic tilts
  • Pelvic tilts with feet hip distance apart, opening knees as tilt, closing as return to neutral
  • Slow spine-curl to bridge
  • Reverse nee openings + closing as tilt and return to neutral
  • Repeat spine curl + arm reach
  • Curl-ups starting and finishing in ¼ curl-up position; repeat for obliques
  • Hold ¼ curl-up for single leg stretch from single kneefold; oblique, starting in oblique and single kneefold
  • Double kneefolds in ¼ curl-up; single leg stretch from double fold; criss-cross
  • Arms to side – spiraling spine curl: extend left leg, right leg bent foot close to bottom, head stays still as push down through foot, send knee away from you rolling to left, lifting left hip into spine-curl position
  • Leg lift (or not)
  • Leg lift transition to centre, roll-down and change sides
  • Bend both knees – bring right leg over, press down with left hand, reach right arm out and enjoy the stretch; change sides
  • Balancing spine curl

Roll up for transition to seated

Seated

  • Wide diamond legs inhale for chest expansion, exhale for C-curve
  • Cleopatra sit – right knee on top, right hand on top of right foot – stretch left arm up, then stretch it down again, turn head to look down and stretch neck; repeat on other side
  • Roll-back x 10
  • Climbing a tree, Roll-ups with or without band

Side-lying

  • Lower leg straight, or slightly forward, knee bent on weighted ball foot below knee on lower leg – press down on ball and open hip, add straightening, add lowering; then do inner thigh lifts, slides and pulses
  • Repeat on other side

Prone

  • Cobra

Four-point kneeling

  • Graduated angry cat to child’s pose

 

Session Three

Standing
Using yellow band

  • Floating arms to back bend and roll-downs
  • Squats, with foot to left, with foot to right; x 4 in each position; repeat with heel lifts
  • Dip and balance, with foot to left, with foot to right; x 4 in each position
  • Step forward + arm spirals to opposite side; x 4; repeat with balance
  • Float arm to waist stretch + pulse, then rotation
  • Slow SOL– gradually taking foot back to calf stretch then tip into balance; change legs

Supine

  • Spine-curls
  • Spine-curl to place prickly under back; hip openings with pelvic tilts
  • Single knee drops, single kneefolds + hip opening, single leg straighten and lower, double kneefolds
  • Spine-curls + arm reach with band
  • Hip rolls with prickly ball between knees, then + reach back; repeat in double kneefold, straight legged with ball between ankles, curl-up for double slow toe taps

Side to prone sequence

  • Vertical toe taps, front, behind, rainbow
  • prone dart: shoulder rolls, leg lifts, star dart
  • Four-point kneeling hip hinges
  • Other side for toe taps
  • Prickly Ball under buttock spiraling spine curls, leg lift adjusting to centre and change legs
  • Curl-ups/obliques –starting and finishing in ¼ curl-ups
  • In ¼ curl-up: single kneefold, single leg stretch, oblique single leg stretch, straight leg lowering
  • In ¼ curl-up: double kneefold: single leg stretch, criss-cross, single leg straight leg stretch
  • Cross legs for stretch pushing hand to knee

 Seated

  • Cleopatra sit – right knee on top, right hand on top of right foot – stretch left arm up, then stretch it down again, turn head to look down and stretch neck; repeat on other side
  • Seated gluteal stretch

Supine

  • Ball rolling: prickly ball under back of head, neck or curl-up for upper back and shoulders
  • Relaxation –rib cage closure, shoulder drops, single and double arm circles, arm openings, wipers, windows

 

 

 

Session Four

Session Five

Session Six

Summer Pilates