Welcome to Pilates in prayer.
Let's start with a moment of prayer.
Go ahead We ask for your presence and your love upon our minds and our hearts,
That as we move and breathe,
That you would help bring healing into our lives.
Clarity and peace.
Amen.
Today's class is focused on abs and waist.
We will begin laying down on the mat.
You are welcome to use ankle weights if you have them.
We will be doing some lower abdominal work.
Let's get started.
With your knees bent,
Feet on the mat,
Just beginning with some pelvic tilts,
You can place your hands to rest on your hips and slightly tucking your pelvis and then lowering,
As if you had a clock resting on your pelvis and you're tilting towards 12 and then tilting towards 6.
Coming into some slow bridging,
Pushing into your feet as you peel your hips up and then lowering vertebrae by vertebrae,
Relaxing back down to the mat.
And flowing through this.
Extend your legs long.
We'll come into some pre-roll ups.
Extending your arms overhead and then just rolling up a little bit.
Breathing as you extend your arms up and then curling up.
And now we'll come into a full roll up,
Extending your arms overhead,
Rolling all the way up and over,
Breathing straight spine and then curling down one vertebrae at a time.
And repeating.
And bring your hands behind your head.
You And simply curling up,
Just lifting your upper body and relaxing down.
And now as you curl up,
Mirroring me,
Bend your right knee and bring your right leg to tabletop as you come up,
And then extending long as you relax down.
Now bringing left elbow to right knee for a twist and crunch.
And now extend your left arm long to the side,
Lifting and lowering your right leg into tabletop,
Holding this twist.
Feeling your lower abs,
Keeping your body stable.
Hug your right knee into your chest and then switch,
Extending the other leg long and switch.
You can keep your head resting down or if you'd like you can always also come up into a curl up for more of a challenge.
Either way.
Switching sides,
Mirroring me,
Bringing your left knee into tabletop and then extending long,
Curling up as you come in.
Right elbow to left knee as you curl up and twist.
Extend right arm long as you lift and lower your left leg into tabletop and then tapping your toes down.
Hold onto your left knee and then switch.
And switch extending the opposite leg long.
You can always come up into a curl up as well or relax your head down.
Coming into another round of roll-ups,
Let this be slow and mindful and relaxing.
And come up to all fours.
Pushing back into child's pose,
And then as you come to all fours,
Move into a cat-cow stretch.
Breathing,
Relaxing,
And then pushing back into child's pose and flowing through this.
And relaxing completely,
Allow yourself to melt into your mat.
Breathe.
And as you empty your body of any tension,
Also taking this time to empty your mind.
Allowing your brain to just drain and let go.
When you're ready,
Slowly make your way up to seated and you can take a moment to stretch each arm.
While you stay centered and relax.
Let's take a moment to pray.
God,
We thank you for this class,
For this time together to cultivate the precious inner stillness that helps us to be aware,
In tune with you,
In tune with life,
Help us to continue to cultivate this sense of sacred silence in our minds and in our hearts as we move throughout our day and our evening We thank you.
Coming into a seated posture and just taking a moment to fold over your legs,
Getting a nice stretch in your hips.
Breathing and relaxing.
You Letting each moment be a deeper and deeper letting go.
And then coming up and switching sides,
Bring your other leg in front and folding over.
And as you breathe and soften.
Just noticing how nice it feels.
To let go,
To relax,
To be present.
To be still.
And know.
And slowly coming up.
Thank you so much for joining me today.
It's a gift to move and breathe together.
May your day be blessed with light,
With love,
With beauty.
Wishing you every blessing and I look forward to moving together again soon.
You
