Welcome to Pilates in Prayer.
Let's start with a prayer.
God,
Bring your presence upon us today in this class.
As we move,
As we breathe.
Help us to feel you.
And to find an inner stillness and inner peace as we strengthen.
Amen.
Today's class is designed to be relaxing and regulating for your nervous system with a focus on your glutes and thighs.
Let's get started.
Beginning with a simple cat-cow stretch,
Moving slowly,
Mindfully,
Let this be like a massage for your spine.
You Coming into a child's pose,
And then as you come up to all fours,
Extend your left leg back,
Pulse twice.
Come back to child's pose and move through this.
Bring your right arm out to the side for two pulses and then weave your right arm under your left.
And alternating between these two moods.
And enjoying this mobility in your spine,
Breathing,
And seeing if you can relax into this.
Drop your right forearm down,
Kick your left leg out to the side,
And then come back up to all fours.
Moving back by dropping your right forearm,
Kicking your left leg out to the side.
And back up.
You'll find that you'll need to use your core strength to come back up.
Dropping your right forearm down and now lifting and lowering your left leg at this angle.
Working your outer thigh and glutes.
And with your right forearm down again,
Now bring your left leg over to the opposite side of your mat.
You'll be feeling your inner thigh here as you lift and lower.
And now coming up to high kneeling.
And moving into a kneeling squat,
Bringing your hands to prayer position as you squat.
Coming to all fours again to work the opposite side.
Pushing back into a child's pose.
And then as you come back up to all fours,
Extend your right leg back for two pulses.
And then come back to child's pose and moving through this.
Extend your left arm out to the side,
Pulse twice and then weave it underneath your right.
Breathing and letting this be.
Relaxing.
Dropping your left forearm down,
Extend your right leg back and then come back up to all fours using your core strength.
Drop your left forearm down,
Extend your right leg back and now lifting and lowering your right leg at this angle.
You'll feel your glutes,
Your working your thighs.
Enjoy this slow,
Mindful movement.
Dropping your left forearm again,
Bring your right leg across your body,
Tapping the opposite side of your mat,
Lifting and lowering,
Working your inner thigh more here.
And moving back into a relaxing cat-cow stretch.
And pushing back into a child's pose,
Allowing yourself now to completely relax.
Melt away any tension.
As you allow yourself to soften.
As you're ready,
Rolling up and you might bring one arm across your body for a nice stretch.
And then the other arm.
Softening your shoulders.
Relaxing any tension.
And now coming into a stretch for your hips,
Bringing one leg in front of the other and folding over your legs.
Breathing.
And seeing if you can find stillness,
Bringing your other leg in front and folding over.
Slowly making your way up and into a comfortable position for a closing prayer.
God.
Bring your light upon the rest of our days.
Let us move in a way that we are more centered and aware of you the rest of the day.
Amen.
Thank you for being here.
I look forward to moving with you soon.
