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Full-Body Pilates Workout
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Hi everyone I'm Briana with Caravan Wellness
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we're here to do a total body pilates workout
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we're gonna work you from head to toe so lets get started
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one quick thing I do have my tag on so if you notice
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that during any of the exercises
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don't let it bother you
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and let's get rolling we're going to start on your
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back
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so go ahead and roll down you're gonna have your knees
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bent and your feet flat to the floor and you want your
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knees in line with your hips and your ankles and your
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arms are gonna run softly by your side right away
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we're going to start to tip the tail bone forward taking
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a breath in
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feel your ribs open exhale
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talk your tail bone and roll your spine up off the mat
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bone by bone
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so this first one make sure you feel like your feet
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are where you want them make sure you feel your shoulder
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blades are tucked under your neck is long try not to
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move your neck during this series
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go ahead and roll down and you really wanna roll through
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each segment of your spine cultivate that awareness
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and that control of the spinal column
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We're just warming up our back here and our legs kind
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of telling the muscles it's time to work
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make sure they're all turned on before we really get
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going and if you want to work a little bit deeper a little
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bit more upper back action
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let's fold here and bring your arms up to the sky palms
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facing in
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And to start working in our groups we're going to bring
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our left leg up and you're an extended right to the
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sky right away
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It's hard to take your hips down on your shoulders
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and you're right like are working really hard because
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they're holding your whole body up off of the mat everything
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else is up
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let's do four try to keep your knee in line with your
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hips and then last one hold here now you're going to
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bring everything down to the floor at the exact same
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time so bring your legs and arms and arms go wide left
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leg finds the floor and then lift everything back
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up and help him down
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Excellent
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anyhow
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exhale or let's do four three two and last one lift
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up hold here for a nice big breath and exhale bring
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your left foot down
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And bring your right foot
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extend the right leg high to the sky little lips up
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You're really pressing into your left foot
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you can bring your arms down to the floor at any point
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you don't have to keep them up
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hold here alright
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here we go
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everything comes to the floor
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take a nice breath in exhale lift in here and I'm just
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gonna do a few with my arms down by my side
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if you're there you're just lifting the right leg
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let's do two more last one left big inhale stretch
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exhale bring that leg down and bring your spine down
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bring your ankles
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knees and inner thighs to touch so you're really squeezing
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It's like you've got one big leg and you're gonna actually
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roll right back up into your shoulder bridge now drop
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your hips together
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one inch and press drop together and pass so you want
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to think about rolling the inner thighs like up and
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then around so they're kind of coming up and out up
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and out for four three and you'll feel that it's right
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away
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it's definitely a different zone than the first exercise
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working more to the inner size and then go ahead and
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come down right away
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bring the bottoms of your feet to touch
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so kind of just thinking meas wise little butterfly
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position
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Have the bottoms of your feet squeezing together
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all of your toes
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then right away press into your baby toes
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lift your hips up and down and lower so notice that
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I'm not rolling through my spine
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I'm just lifting my hips straight up and straight
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down here we go for four three two and lift let's hold
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tight for a little bonus
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you can hold here or march your right leg up bring it
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down
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march your left leg up bring it down lift and again
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you could always lift your arms up here
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try to keep your neck still try to keep your breath
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flowing
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Let's do for last and bring your spine right back down
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you're gonna keep the same position with your legs
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you're gonna lift your feet off the floor over your
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now the most important thing about this exercise
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is to squeeze your baby toes together
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if you don't do that you kind of Miss the magic of the
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exercise
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okay so you're gonna circle
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your legs out inhale exhale circle
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the legs towards you inhale away exhale back and just
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keep circling this way for let's say three more squeeze
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those baby toes
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And then bring the feet over the pelvis and just circle
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the other way you reverse circle out for for three
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two and one and then bring your feet flat to the floor
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let's get into our abs a little bit
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bring your hands behind your head and release your
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fingers to support your neck lift head neck and shoulders
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and lower back down and lift and lower let's do five
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Final two and last one lift your head
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neck and shoulders up reach your arms forward come
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up another inch
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bring your hands behind your head lower back down
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lift your head
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neck and shoulders up reach your arms wide and forward
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lift up another
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oh my gosh and then bring your hands back behind your
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head lower down three more like that lift
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we go deeper
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bring it back down back down
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and last one alright lift up stay here
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bring your right leg to tabletop bring your left leg
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to tabletop scoop your low abs into
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The floor tuck your tail bones
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reach your arms forward inhale take your head
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neck and shoulders down
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take a big breath exhale
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lift your head
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neck and shoulders up and start to pump your arms up
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and down for the hundreds so breathe in for five exhale
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for five inhale for five exhale for fine keep reading
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like that keep pumping those arms feel the pumps in
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your abs
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feel your exhale in your core
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I know
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Let's say three more
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Last one big breath and pull your knees into your chest
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you made it rock your head side to side rock your knees
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side to side just release any attention bring both
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feet flat to the floor
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lengthen your arms high to go ahead and lengthen your
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legs out long flex your feet so the angle should be
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bent and feet are extremely active
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it's going to help you out a lot
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take a big inhale exhale to courage and start to roll
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now press your fingertips forward and your toes forward
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the toes reaching towards the sky
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but really press through your heels and now everything
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is reaching this way
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but your abs are reaching behind
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Mind you and you're really gonna feel that and then
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stack your spine up nice and tall
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bend your knees if you need to take a big breath and
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then exhale tuck your tail bone and roll it right back
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down and we're just going to use our pilates roll ups
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as a transition there a great opportunity to check
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in with your breath check in with your body
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if you've gotten a little distracted
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just coming back
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roll up let's stand on our knees
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so I have a tender left knee so I'm just gonna hold my mat
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over just enough so that my knees can stand on it
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and then reach your
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arms out to the front of the room and you can
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have your feet flat where your shoelaces would be
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or you can tuck your toes under it's a personal choice
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for me I really do prefer to have my feet flat we're going
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to thigh stretch here
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so we worked our glutes
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we worked under thighs and we're just going to complete
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this three sixty of the legs
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thighs
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stretch is a really important exercise all you're
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gonna do is take your weight back as you inhale
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and then
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Core to use your abs to pull yourself home inhale back
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get a longer exhale brings you home
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so a couple things I'm not back keeping my spine in
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neutral and I'm taking my shoulders and then I'm coming
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back bringing my shoulders over
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And you will feel these right away you don't have to
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go back far your range of motion could be quite small
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you might just go to back like an inch or two and come
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right back up and that's totally fine you're probably
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happy to be done with those you can unflip your mat
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if you flipped it and then really quick comeback to
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these knees
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And this time we're going to top our toes under so you
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really do want to have the toes tucked for this and
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you want to put about 10% more of your body weight into
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your toes just 10%
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You want to keep this nice natural curve and you'll
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find your little arch here and you want to flip your
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abs up without rounding this fight so you want to keep
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that part and then float your knees off the floor about
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one inch just an inch
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it's gonna reset and just hold
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Really push the floor away with your strong arm
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your thighs should be burning tap your knees
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don't put any weight into this tap tap tap
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A five and then hold here
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tap your right knee then you're lucky
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write me and let me know notice that your shoulders
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should be still in square towards the floor
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you're twisting at your waistline to tap the knees
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with five four to take a quick break to go quick quick
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stretch stretch your arms stretch your glute then
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comes to turn and you're going to sit in a mermaid position
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so the best way to describe that is one leg kind of swung
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back and the other leg is the knees
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The foot is touching the knee
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bring your arms out to the front palm flat like you
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were going to go into a plank and then twist towards
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your left knee
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so the knee that's in the front and bring your hands
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down to the mat spider
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your fingers are tenth them so you're really pressing
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through the fingertips
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the palms are off the floor roll your shoulder blades
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down your back and arch your spine so you should feel
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very long hair should feel really nice
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the back knee is still anger towards the floor then
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we're gonna get alarm action here start to bring your
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chest towards the floor and then swooping up and down
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obliques are lengthened to the ground and roll up
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So this is really juicy and you should make it feel
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really good for you kind of a moment
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you just find a flow and breathe
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now this time we're gonna come down and as you do you're
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gonna lift your back me up to float then you're going
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to come right back to start position
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you should be feeling your hips working working really
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hard for you one more move here this time we're going
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to lower our chest halfway lift
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that's all the same
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And then extend your back leg really reach for the
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ball behind you re-bend it come back up here we go and
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try to make it one move
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try to make it seamless
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just do the best you've had if extending your leg doesn't
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feel good today
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then just keep floating the knee up last month really
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reach for it
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and then come back up
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bring your shoulders back over your hips
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take a nice big stretch over to one side
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and then over to the other and just make it dynamic
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so you really just want to move here
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not so much about stretching
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That looks to the other side put a swing your legs around
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so now my right knee is in front and I have my foot against
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my other knee
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bring your arms out to the front and then just turn
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your shoulders to line up with your mat here and before
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you do anything just breathe here just fine without
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even moving just find more length
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more space in your body
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I'm gonna walk my hands a little bit so that I can lower
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my heart to the floor and just gonna roll my spin like this
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breathe bigger here this feels so good alright we're
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00:17:28,985 --> 00:17:34,345
gonna go into our little push-up
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00:17:34,385 --> 00:17:36,950
so I'm gonna lower my chest and
266
00:17:36,950 --> 00:17:38,950
lift my left leg and come back up
267
00:17:49,075 --> 00:17:53,795
it's pretty normal to have one side feel easier
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00:17:53,795 --> 00:17:56,475
or less challenging than the other and that's okay
269
00:17:56,475 --> 00:18:00,025
maybe this is your strong side
270
00:18:00,120 --> 00:18:07,325
Just got to be aware of those thins le's do two more
271
00:18:07,325 --> 00:18:10,325
maybe you just keep the knee up
272
00:18:10,325 --> 00:18:20,685
maybe you lift and lengthen, reach and come back up
273
00:18:35,880 --> 00:18:38,280
Bring your shoulders back over your pelvis
274
00:18:38,340 --> 00:18:40,700
let's take some nice side bends here
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00:18:40,700 --> 00:18:45,940
You kind of did it all there you did arms
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you did glutes
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00:18:46,940 --> 00:18:50,500
you did hips you did rotation the upper body was working
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00:18:50,500 --> 00:18:52,540
with the lower body connecting at your core
279
00:18:52,580 --> 00:18:56,900
just give yourself a round of applause for that give
280
00:18:56,900 --> 00:18:59,980
yourself a little stretch here
281
00:18:59,980 --> 00:19:02,820
alright
282
00:19:02,980 --> 00:19:07,780
Let's go into our plane probably one of those important
283
00:19:07,780 --> 00:19:08,980
body exercises
284
00:19:09,020 --> 00:19:13,220
can't leave them out
285
00:19:13,300 --> 00:19:17,540
so you want your shoulders to be right over your wrists
286
00:19:17,620 --> 00:19:20,380
Your right leg out
287
00:19:20,380 --> 00:19:24,220
long take your left leg out long now let's not do too
288
00:19:24,220 --> 00:19:28,460
much here on the first one just three I want you to make
289
00:19:28,460 --> 00:19:31,540
sure you're pressing down into the floor
290
00:19:31,580 --> 00:19:35,620
the heels are pressing back thighs are lifting up
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00:19:35,620 --> 00:19:37,780
the ribs are lifting up breathe
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00:19:49,980 --> 00:19:56,980
When you need them to take a quick child's pose
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00:19:57,000 --> 00:20:04,720
Maybe one or two breaths here but um
294
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You come right back into one place
295
00:20:11,620 --> 00:20:14,660
we'll just do one more for today
296
00:20:14,660 --> 00:20:16,820
if you'd like to add a variation
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00:20:16,820 --> 00:20:18,500
you can rock on the toes
298
00:20:18,560 --> 00:20:21,960
Your abdominals are going to act as your break make
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00:20:21,960 --> 00:20:23,960
sure you don't fly too far forward
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00:20:24,020 --> 00:20:28,580
You could also just add a leg pull like a little march
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00:20:28,580 --> 00:20:29,380
in place
302
00:20:31,140 --> 00:20:33,200
Do you want a little more glutes
303
00:20:33,680 --> 00:20:40,340
You could do both those moves together like lift
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00:20:40,500 --> 00:20:44,120
Lift forward
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00:20:44,280 --> 00:20:47,840
We will hold here for five
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00:20:48,320 --> 00:20:50,480
Bring your knees down knees together
307
00:20:50,520 --> 00:20:57,560
hands walk them a little bit wider so your hands can
308
00:20:57,560 --> 00:20:58,480
tap on the mat off
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00:20:58,720 --> 00:21:03,000
Now rock your body forward to a knee plank
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00:21:03,000 --> 00:21:07,520
so you want to be in a straight line from your shoulders
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00:21:07,520 --> 00:21:08,200
to your knees
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00:21:08,240 --> 00:21:12,200
you're not here and you want to protect your back
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00:21:12,200 --> 00:21:16,240
so you're not really down here you want to keep a lift
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00:21:16,280 --> 00:21:18,600
through the navel do some push-ups lower your chest
315
00:21:18,640 --> 00:21:32,840
down press away
316
00:21:32,840 --> 00:21:39,800
inhale lower exhale press two more last one you did it
317
00:21:39,840 --> 00:21:47,080
you can always do push-ups you can do them from a plank
318
00:21:47,120 --> 00:21:47,720
position
319
00:21:47,800 --> 00:21:48,840
too and you can
320
00:21:48,901 --> 00:21:50,221
Do them from this position
321
00:21:50,221 --> 00:21:52,421
if you like swing
322
00:21:52,421 --> 00:21:56,021
your legs around the top of your mat and bring your
323
00:21:56,061 --> 00:21:57,741
hands behind your hips
324
00:21:57,781 --> 00:22:01,221
alright we're going to put it all together now we've
325
00:22:01,221 --> 00:22:03,021
done glutes we've done arms
326
00:22:03,021 --> 00:22:06,181
we've done abs total body here we go lift yourself
327
00:22:06,181 --> 00:22:09,861
into an altar post this time rather than having your
328
00:22:09,861 --> 00:22:10,221
knees hip distance
329
00:22:10,221 --> 00:22:12,421
I'd like them to be together
330
00:22:12,461 --> 00:22:16,421
so ankle knees and inner thighs touching drop your hips
331
00:22:16,421 --> 00:22:21,781
an inch and press up drop an inch press up now this should
332
00:22:21,781 --> 00:22:25,661
be familiar right from the beginning we're laying
333
00:22:25,661 --> 00:22:31,661
on our back your arms are working really hard to stabilize
334
00:22:31,661 --> 00:22:32,221
you
335
00:22:32,221 --> 00:22:35,021
and then you're gonna lift hold kick your left leg
336
00:22:35,021 --> 00:22:38,781
out drop your right glute an inch print
337
00:22:38,902 --> 00:22:43,942
Drop an inch drop press drop press for three plus one
338
00:22:43,942 --> 00:22:45,182
other side
339
00:22:45,182 --> 00:23:09,622
you can always take a break between sides if you need
340
00:23:09,622 --> 00:23:12,062
to and come down
341
00:23:12,102 --> 00:23:24,662
take a quick stretch over your leg
342
00:23:24,702 --> 00:23:27,942
so similar idea hands behind your hips
343
00:23:27,982 --> 00:23:28,862
if you want your finger
344
00:23:28,903 --> 00:23:30,863
To point to the sides of the room
345
00:23:30,903 --> 00:23:33,423
you can set yourself up like that
346
00:23:33,423 --> 00:23:34,423
as well
347
00:23:34,423 --> 00:23:40,663
I'd just like to have my fingers facing my toes alright
348
00:23:40,663 --> 00:23:41,375
so you're going to take your weight back into your
349
00:23:41,375 --> 00:23:42,000
arms
350
00:23:42,000 --> 00:23:44,725
curl your toes to the floor and then with all the strength
351
00:23:44,725 --> 00:23:46,850
you can master and lift your hips up off the floor
352
00:23:46,850 --> 00:23:51,210
high as you can not go this high and that's okay hold
353
00:23:51,210 --> 00:23:54,770
here in reverse and come down
354
00:24:03,383 --> 00:24:06,063
you can try that again
355
00:24:06,183 --> 00:24:11,543
or this time I'm going to add legs pull with just
356
00:24:11,543 --> 00:24:12,903
knees lifting on my leg
357
00:24:12,903 --> 00:24:14,663
so take a big inhale
358
00:24:14,703 --> 00:24:16,583
get yourself ready
359
00:24:16,624 --> 00:24:18,904
exhale press your belly
360
00:24:18,904 --> 00:24:25,904
To the sky march one leg up the other leg one leg up any
361
00:24:25,944 --> 00:24:32,824
other like inhale hold exhale come down
362
00:24:32,824 --> 00:24:38,104
you can probably see those are really challenging
363
00:24:38,104 --> 00:24:39,384
great job
364
00:24:39,384 --> 00:24:40,144
alright
365
00:24:40,144 --> 00:24:42,784
so let's come to our teaser
366
00:24:42,824 --> 00:24:46,784
so another classic essential pilates exercise always
367
00:24:46,784 --> 00:24:48,104
like to do this
368
00:24:48,104 --> 00:24:50,904
we're at the end of the past when you're all warmed
369
00:24:50,944 --> 00:24:51,384
up
370
00:24:51,424 --> 00:24:52,784
sit nice and tall
371
00:24:52,784 --> 00:24:58,675
use your hands to really lengthen your spine
372
00:24:58,675 --> 00:25:03,555
now bring your left hand out your right hand out people
373
00:25:03,555 --> 00:25:05,675
get really intimidated by teaser
374
00:25:05,675 --> 00:25:07,344
but if you take it in
375
00:25:07,344 --> 00:25:08,864
you can do it
376
00:25:08,905 --> 00:25:11,785
The search will rock your body weight to the back of
377
00:25:11,825 --> 00:25:15,665
your sit bones it's not far and then lift your left leg
378
00:25:15,665 --> 00:25:18,665
and your right leg up find your balance
379
00:25:18,705 --> 00:25:22,465
use your navel to lift your heart breathe
380
00:25:22,465 --> 00:25:27,505
if you wanna extend your legs
381
00:25:27,505 --> 00:25:30,505
you can if you want to extend your arms
382
00:25:30,545 --> 00:25:40,865
you can and then this rock for you
383
00:25:40,905 --> 00:25:45,745
you can try maybe two or three of those just keep working
384
00:25:45,825 --> 00:25:46,705
at them
385
00:25:46,745 --> 00:25:51,145
we're gonna finish with a little bit of a black and
386
00:25:51,505 --> 00:25:56,305
a little bit sketchy let's roll out draw your right
387
00:25:56,305 --> 00:25:58,545
knee deep into your chest
388
00:25:58,545 --> 00:25:59,666
Scoop your
389
00:25:59,706 --> 00:26:04,546
so really from your abs lift your left leg up off the
390
00:26:04,546 --> 00:26:07,826
floor elbows are working arms are working elbows
391
00:26:12,226 --> 00:26:17,226
are why I want you to exhale pomp that me into your chest
392
00:26:17,226 --> 00:26:18,506
switch
393
00:26:18,506 --> 00:26:22,386
which really make your arms work pulled at me as tight
394
00:26:22,386 --> 00:26:26,306
into your face as you can navel into the floor six five
395
00:26:26,306 --> 00:26:32,266
four three two last one hold that neither bring your
396
00:26:32,266 --> 00:26:34,506
hands behind your head
397
00:26:34,546 --> 00:26:40,026
you can lower everything down for a second right knee
398
00:26:40,026 --> 00:26:43,466
which was send it a little forward over your right
399
00:26:43,466 --> 00:26:44,506
hip lift your head
400
00:26:44,546 --> 00:26:48,466
neck and shoulders lift that left leg up twist towards
401
00:26:48,466 --> 00:26:48,866
your right
402
00:26:48,907 --> 00:26:53,067
Twist towards your left leg switch here five four
403
00:26:53,107 --> 00:27:04,525
three two one pull your knees into your chest
404
00:27:05,125 --> 00:27:06,165
take a breath
405
00:27:06,750 --> 00:27:09,800
it's okay on that exercise
406
00:27:09,800 --> 00:27:12,243
if your knees and your elbows don't touch it doesn't
407
00:27:12,243 --> 00:27:17,190
really matter alright last thing lift your right
408
00:27:17,190 --> 00:27:17,950
leg high
409
00:27:17,950 --> 00:27:20,823
take your left leg out long so your legs are in a nice
410
00:27:20,823 --> 00:27:25,650
beautiful L shape and your arms are floating your
411
00:27:25,650 --> 00:27:26,175
head
412
00:27:26,175 --> 00:27:28,452
neck and shoulders have lifted off the floor
413
00:27:28,452 --> 00:27:32,012
now all you're gonna do is rock your legs back towards
414
00:27:32,012 --> 00:27:38,107
you so exhale pull the navel down until the pelvis is
415
00:27:38,107 --> 00:27:38,867
back
416
00:27:38,908 --> 00:27:40,988
Back back
417
00:27:40,988 --> 00:27:44,350
these are killers of three two you're doing awesome
418
00:27:46,140 --> 00:27:47,100
switch
419
00:27:47,100 --> 00:27:53,650
your legs here we go put back back back here we go three
420
00:27:53,650 --> 00:27:57,425
two one you did it
421
00:27:57,425 --> 00:27:58,625
good job
422
00:27:59,525 --> 00:28:02,025
give yourself a round of applause
423
00:28:02,025 --> 00:28:03,708
pull your knees into your chest rock side to side
424
00:28:03,708 --> 00:28:05,388
take a breath
425
00:28:10,050 --> 00:28:11,400
let come really quick
426
00:28:11,400 --> 00:28:18,548
cross your legs roll over and go right into your cows
427
00:28:18,588 --> 00:28:26,788
using them now to just kind of bring breast down lengthen
428
00:28:26,788 --> 00:28:28,868
really juicy
429
00:28:28,909 --> 00:28:35,050
Notice how we might feel different now that we've started
430
00:28:40,950 --> 00:28:45,375
go ahead tuck your toes
431
00:28:46,749 --> 00:28:51,629
so I like to pedal out through my legs again
432
00:28:51,709 --> 00:28:54,309
just creating more space
433
00:29:04,400 --> 00:29:07,000
keep your down dog
434
00:29:07,000 --> 00:29:12,600
but walk your foot for about one foot length
435
00:29:12,600 --> 00:29:14,949
but keep your down dog keep pressing the heart back
436
00:29:14,949 --> 00:29:16,909
towards the thighs keep lifting the hips and then
437
00:29:16,949 --> 00:29:18,189
do that again
438
00:29:18,189 --> 00:29:18,869
one more
439
00:29:21,675 --> 00:29:22,755
Do that again
440
00:29:24,425 --> 00:29:29,625
so now it's a really weird short down dog you're gonna
441
00:29:29,625 --> 00:29:34,230
keep going until you get all the way to the top of your
442
00:29:34,310 --> 00:29:39,070
mat and fold over your legs now soften your knees but
443
00:29:39,070 --> 00:29:43,870
lift the navel so that it can really support the release
444
00:29:43,870 --> 00:29:44,710
of the upper body
445
00:29:44,710 --> 00:29:49,050
you can sway here sway your ahead
446
00:29:49,050 --> 00:29:52,450
whatever feels good to you in this moment
447
00:29:52,450 --> 00:29:54,890
listen to your body
448
00:29:54,890 --> 00:30:01,710
it will always tell you what you need and start to slow
449
00:30:01,950 --> 00:30:06,230
that rocking down bring your hands to interlace behind
450
00:30:06,230 --> 00:30:08,870
your back now really bend
451
00:30:08,911 --> 00:30:11,711
your knees so that your belly on your thighs
452
00:30:11,751 --> 00:30:13,591
and then lift your fist to the sky
453
00:30:13,591 --> 00:30:15,751
drop your head
454
00:30:15,751 --> 00:30:30,975
if it's not already there and just breathe
455
00:30:30,975 --> 00:30:36,360
exhale release the arms draw the navel up and
456
00:30:36,400 --> 00:30:40,520
from your navel starts to roll up really just using the
457
00:30:40,560 --> 00:30:43,440
abs to stack your vertebra one
458
00:30:43,500 --> 00:30:47,820
two three all on top of each other so you roll all the way
459
00:30:47,900 --> 00:30:49,860
up inhale
460
00:30:49,980 --> 00:30:54,820
lift your arms up exhale
461
00:30:54,820 --> 00:30:57,860
bring your arms by your side
462
00:30:57,980 --> 00:31:01,180
We've got one more time inhale reach up
463
00:31:01,180 --> 00:31:05,940
stretch your spine more than you think you can squeeze
464
00:31:05,980 --> 00:31:07,220
your spine
465
00:31:07,220 --> 00:31:09,820
reach up hold
466
00:31:09,820 --> 00:31:09,980
please
467
00:31:10,040 --> 00:31:10,240
Next
468
00:31:10,240 --> 00:31:12,360
I'll let go
469
00:31:12,360 --> 00:31:15,000
thank you so much for joining me for this total body
470
00:31:15,000 --> 00:31:16,840
pilates workout
471
00:31:16,880 --> 00:31:21,280
you can keep coming back to this workout getting stronger
472
00:31:21,280 --> 00:31:27,250
getting more flexible challenging yourself and
473
00:31:27,695 --> 00:31:28,825
make sure to check out the other videos on Caravan
474
00:31:28,825 --> 00:31:30,585
Wellness see you soon
36990
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