Welcome to Pilates in Prayer.
Let's start with a prayer.
God,
Thank you for bringing us together to move and to breathe and to strengthen and tone and align our bodies.
Amen.
Today's class is a full body class with special focus on your thighs,
Sculpting and toning.
You don't need any equipment for this class,
However,
If you'd like to add ankle weights,
You're always welcome.
Let's get started.
We'll start in a plank position and come into a mountain climber,
Bringing each knee in towards your chest.
And you can always take a break for a few moments as you need to.
Bringing your forearms down to the mat.
And mirroring me start by bringing your left foot to stomp on the ceiling,
Working your glutes.
And switching sides now,
Bring your right foot to stomp on the ceiling.
Coming onto your right side,
Bring your legs to your bottom front corner of your mat.
And lifting and lowering your left leg,
Pointing as you come up and flexing as you come down.
Now bring your left toes in towards your knee,
Elongate straight up,
And then flex your foot down.
You And now tapping your left toes to the front and back corners of your mat.
And while you do so,
Aiming to keep your hips stable and just moving that top leg.
Bending and stacking your knees as if sitting in a chair.
Coming into a clam by keeping your feet together and lifting your left knee up towards the ceiling.
To advance,
You can lift your feet up off of the mat and continue with this clam pose.
And now bending your left knee and extending your right leg long to work your inner thighs.
Lifting and lowering your right leg,
Feel free to extend your right arm long and rest your head.
Making your way up into high kneeling.
Coming into a kneeling squat,
Bringing your arms back behind you as you squat,
And a prayer position as you come up.
Mirroring me,
Bring your right leg out to the side.
Hands in prayer position,
Lean over to the left side,
Creating a straight line,
And then twist and come back up,
Flowing through this.
Switching sides,
Bring your left leg out to the side.
And coming into a sideline and twist.
You can stay in high kneeling or come to sit back on your heel.
And bringing your arms out into a goalpost position and then bringing them into touch and back out.
Make sure to relax your shoulders.
Come to lay down on your left side,
Bringing your legs to the back front corner of your mat.
Lifting and lowering your right leg,
Pointing as you come up and flexing as you come down.
Bringing your right toes towards your knee,
Elongating as you come up and flexing your foot as you come down.
You And tapping your right toes to the front of your mat and then the back again,
Keeping your hips stable,
Just moving your legs and using your core.
And coming back as though sitting in a chair position,
Knees together.
Keeping your heels together,
Lifting and lowering your right knee up towards the ceiling.
To advance,
Bring your heels up off of the mat.
Keep your right knee bent,
Extend your left leg long.
Lifting and lowering your left leg,
Working your inner thigh.
Coming into an all fours position.
Extend your right leg and left arm out.
And then squeeze your knee and elbow in towards each other,
Coming back to a slight lift and then squeezing in.
Switching sides,
Bring your left leg out and right arm out.
Lifting slightly and then squeezing your knee and elbow in towards each other,
Elongating,
Slight lift and then squeezing in.
You And we'll come into one more plank in mountain climber.
And bringing each knee in towards your chest at a time,
Move slowly,
Mindfully,
Feel how strong you are.
Coming back to all fours.
And now coming into a relaxing cat-cow stretch.
Move slowly,
Breathe into your chest.
Feel this massage of your spine.
Beautiful,
Relaxing,
Coming into a child's pose.
And allowing yourself to completely melt away any tension.
You might bring your arms over to one side to get a stretch in your side body.
Simply breathing and relaxing,
Coming over to the other side.
Slowly making your way up to seated,
We will extend one leg out to get a nice stretch.
Breathing in and coming up and over that leg and softening down.
Breathing into your hamstring.
And relaxing your mind.
And as you're ready,
Switching sides.
Breathing in and coming up and over your legs.
And coming to seated,
One leg in front,
Inhaling and folding over,
Breathing into your hips.
And enjoying this time of pausing,
Of stillness.
Even if there's discomfort.
See how you can soften.
And relax.
And as you're ready,
Switching sides,
Bring the other leg in front and folding over.
And as you're ready,
Coming up,
Making your way into a comfortable position to end with a prayer.
God.
Thank you for your presence.
May your felt presence and the calm we've cultivated in this class continue to bathe us in peace throughout our day.
Thank you for this gift of moving and breathing together.
Amen.
Thank you for moving with me today and practicing.
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And I so look forward to moving with you soon.
Wishing you every blessing.
