Hi Ladies!
Thanks for a great first class of the series. Here is a recap of what we did:
1. Hard-core warmup that includes lunges, squats and different kinds of leg lifts.
- Grand Plie: From Straddle, inhale lift the arms up over head, exhale bend the knees as the arms lower. Inhale lift the arms up over head as you straighten the legs. Exhale as you twist your torso over the right leg and lower the arms. Inhale the arms up and legs straighten, torso back to center. Exhale bend the knees, torso still center. Inhale the arms up, legs straighten. Exhale as you twist your torso over the left leg and lower the arms. Inhale the arms up and legs straighten, torso back to center.
- Vertical Squats: With torso lifted vertical and legs at straddle (knees pointing to the corners), bend the knees so that the thighs are parallel to the floor, then straighten half way. Repeat as many times as possible. This helps strengthen the quads.
- Horizontal Squats: With torso parallel to the floor and legs at straddle (knees pointing to the corners and ankles under the knees), bend the knees so that the thighs are parallel to the floor, then pulse. This helps target the gluteus muscles.
- ("Parsvattanasana" - in yoga) From Straddle, pivot feet so that both sets of toes are pointing torwards the right wall, hips are squared facing the right wall. Inhale and exhale as you fold over your right leg. Repeat on the left side. This helps stretch your hamstrings (and back of legs).
- Lung the right leg forward, hands on the floor, back leg strong. Raise the right arm forward, then lift up to the ceiling, then reaching forward. Bring the right elbow to meet the left knee. Keep the hips at the same place in space. The booty should not be lifting up. Repeat on the other side (left leg lunge).
Now on our backs:
- Scissor Leg Lifts: With arms/hands under your back for support, lift the legs so that the heels are facing the ceiling (toes pointing towards your head). Cris-cross the feet as you lower the legs for 4 counts, then cris-cross the feel as you raise the legs up for 4 counts. Repeat several times.
- Cris-Cross Open: With arms/hands under your back for support, lift the legs so that the heels are facing the ceiling (toes pointing towards your head). Cross the right foot over the left, then left foot over the right, then open the legs wide open. Repeat several times.
Now, resting on our sides:
- Clock Leg Lifts: With the bottom leg bent for support, slightly bend the top leg and flex the feet. Imagine you are laying on top of a clock with your feet at 6 o'clock and your hips facing 3 o'clock. Pulse the top leg up at least 8 times at 6 o'clock, then bring the feet to 5 o'clock and pulse for 8, then at 4 o'clock and pulse for 8. With the feet at 3 o'clock, draw circles with your heel 8 times in one direction, then 8 times in the other direction. Repeat on the other side with the other leg.
2. Posture: Shoulders relaxed, chest lifted, pelvis neutral, knees slightly flexed.
3. Exercises:
- Alternating hip lifts up.
- Hip slides to right front corner, right side, and right back corner; left front corner, left side, and left back corner.
- Chest lifts - contraction in the upper back.
4. Movements:
- Undulation - Contraction in the upper back, upper abs, lower abs, and release. Practice this slowly, then speed up. Once you get comfortable, add walking. As you step with the right foot forward, upper back contraction (chest lifts up). As you step with the left foot forward, lower ab contraction.
Another way to practice undulations standing in place is in front of a wall (with your bum barely touching the mirror). Start by lifting the chest up, then pressing back towards the mirror, following with the rest of the your back towards the mirror. The key here is the gradual process; thinking about reaching back one vertebrae at a time. It's easy to just push your entire body against the wall at the same time... and unfortunately will not have the same effect.
- Liquid Walk Back - Start by bending the right knee and dropping the right hip forward, lift the right hip up and in towards the body as you lift your right heel; while still making contact with the floor with your right big toe, slide the leg back as you drop your right hip back. Your left hip will now be forward. Bend the left knee and drop the left hip forward, lift the left hip up and in towards the body as you lift your left heel; while still making contact with the floor with your left big toe, slide the leg back as you drop your left hip back. Now your right hip will be forward. The arms are open and parallel to the floor; the shoulder roll forward, up, and back, mimicking the motion of the hips (same side shoulder as the hips).
- Basic Egyptian - This is an ATS (American Tribal Style) movement. Starting with the right foot, right hip comes up the same time the ball of the right foot makes contact with the floor. Place the right foot back in place. Following with the left foot, left hip comes up the same time the ball of the left foot makes contact with the floor. Place the left foot down. This movement can be done in place or walking.
The song we're pairing the movements to is called "Pharisee's Prayer" by Solace. Check it out on iTunes!
Have a great weekend... See you all next week!
Lily
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