Welcome to Pilates in prayer.
This will be a full body workout and we will use light weights,
So if you have those,
Grab them now.
You can also do this class without any equipment.
As always.
Move mindfully,
Prayerfully with your breath.
In addition to strengthening,
We are also regulating our nervous systems and coming to a calm and centered place.
Let's begin.
We'll begin by alternating between child's pose and quadruped.
Simply flowing and moving with your breath.
And we'll now move through a cat-cow pose,
Articulating your spine.
And mirroring me,
You'll bring your left arm forward,
Your right leg back,
Stretch long and then squeeze into each other.
And mirroring me your right arm forward left leg back stretch long and then pull Go ahead and pick up those weights.
You'll bring the weights up,
Mirroring me,
Punch right down.
Come back to quadruped,
Set the weights down and bring your right leg back.
Back to kneeling,
Pick up your weights and lift up and repeat moving and flowing mindfully with your breath.
Continuing the same exercise on the same side with one add-on.
You'll bring your leg over to the opposite side of the mat and then back in and continue the full sequence.
Go ahead and place your weights down.
And we'll come into a kneeling squat.
You Pick those weeds back up.
And now as you squat down,
Coming into a bicep curl.
And weights come down.
And we'll move into a cat-cow stretch.
And then tuck your toes and lift your knees slightly off of the mat,
Engaging your abdominals.
Picking your weights back up and we'll do that same series on the other side.
Arms come up,
Mirroring me,
Punch left.
Bringing the weights down,
Coming into all fours and stretching the left leg back.
And flowing through this series.
And same series,
Adding on the left leg rainbowing across the mat at the end.
And weights come over to the side.
Mirroring me,
You'll now rainbow the love flag on either side of the mat.
And now rambling the right leg.
You you And now flowing through a child's pose and back up to quadruped.
Well done.
You can stretch your arms forward and to either side.
And take a few moments to completely relax and melt into your mat.
And slowly making your way to seated,
Doing a few more stretches if you'd like.
Bringing one leg in front of the other and folding forward.
Switching sides,
Cross the other leg in front.
And then again,
Folding forward.
You Beautifully done today.
Placing a hand on your heart.
And taking a final few moments to ground in.
The calm of your practice,
The strength.
And even the joy.
I am so grateful to practice with you today.
This is Gracie saying hello,
And we're wishing you every blessing.
