Welcome to Pilates in Prayer.
This is a very short seven minute abs and arms class.
Let's take a moment to pray.
God,
We ask for your presence upon us today as we move and breathe,
Bringing health and wellness and vitality to our bodies and minds.
Amen.
We'll start today's class laying on your back.
If you have lightweights,
Go ahead and have those ready.
And let's get started.
We'll start with some slow bridging,
Peeling your hips up,
And then relaxing down,
Moving your spine vertebrae by vertebrae,
Breathing.
And moving mindfully.
Go ahead and pick up your weights if you're using them,
Bringing your arms up towards the ceiling.
Lift your hips back up into that bridge and as you lower them coming into a tricep press,
Lifting your arms and hips together and lowering together.
Now coming into a butterfly pose,
Bringing your knees out and your arms out at the same time,
Keeping your hips lifted.
And now bringing those two together with your tricep press and lift and butterfly open and moving through this.
You can lower your weights and bring your hands behind your head.
As you curl up,
Bring your knees apart and then relax down.
Moving through this,
Engaging your thighs and your abdominals.
If you'd like to advance,
Bring your legs to tabletop and again as you curl up,
Open your knees out into a diamond shape and coming in.
For this final one,
As you curl up,
Stretch your legs out straight and open,
And then bend your knees as you come in.
And relax,
You can pull your knees into your chest.
And allow yourself to melt away any tension and relax.
For a hip stretch,
Bring one ankle to one knee and pull in towards your chest.
Breathing and opening.
Switching sides as you're ready.
And stretch your body long and slowly coming into a roll-up or making your way up to seated.
And we'll take a moment to pray to close our class.
God,
Thank you for the light.
Of breath,
Of movement,
Of presence.
Thank you for this time to be still and know.
Amen.
Thank you for joining me.
I love moving with you,
Sending you love.
