🧜♀️ Pilates Mermaid Flow 🌊
🔥 Pilates Ab Flow
Every Classical Pilates exercise has a name. When we combine exercises to make a new flow, the technique within each individual exercise remains.
Same goes for the pelvis! All exercises work in specific pelvic positions. No matter how smooth and fluid a flow may appear, each moment still honors the pelvic position intended for the original exercise.
Play is important. I encourage creativity! But ideally we maintain the integrity of the original exercises so we can be safe when experimenting with new patterns ✌️
🌞 #tbt to the days of endless sunny playtime. I still like to move outside on cold days, but I really love feeling warm for exploration. Channeling late summer and heating things up inside today.
🔗 Workouts up on my site if you wanna warm up with me! Link in bio 💕
✨transitions✨
👉 Open Level Mat class tomorrow! Thursday, December 17th at 11am EST
Come flow with me! We’ll break it down and build it back up so you feel smooth and wavey 🌊
🔗link in bio to sign up
#selfpracticeisselfcare ✨
Table Flow
I used to miss the movement of the apparatus until I realized how much more is possible without it. Adapting pilates exercises from the apparatus (Wunda Chair and Reformer in this case) and combining them with classical mat exercises has opened up flows I never would have thought of before. Had to lose everything to find my creative freedom ✌️
Sequence:
Table
Tendon Stretch
Table- one leg up
Tendon Stretch
Stomach Massage to move forward
Boomerang Teaser to rock back into
Balance Control
Boomerang Teaser
Table
🔗 Live Classes and Replays up on my site to learn how to move into flows like this. Link in bio 💕
How to have an adventure without leaving home 🙃
Sending peace, kindness and love to all ♥️
Whatever you believe, or don’t believe in, wherever you are, however you feel, whether this day is insignificant or deeply meaningful to you, I send my kindness, love and peace to you and my deep thanks for the connections and community we share here ✨🙏💕
The most bicycle switches I’ve ever done up here and I am beyond excited ✈️ 🚲 😆
about last night 🌇
finding new transitions to create new experiences within the same spaces ✨
Self-practice is self-care.
Sending you joy and playfulness for a Happy New Year ✨
🤗 Shoutout to lisakayepilates for #fitballfriday
Series of Five Flow
My take on the Classical Pilates Ab Series, aka: the Series of Five. Always feels great to flow through it. Abs on 🔥 🔥 🔥 Try it for a quick ab workout 🤗
6-10 repetitions of each! Or do less reps and flow through like I do. Repeat the series if you want the extra work 😉
Single Leg Stretch
🔅breath slowly and draw abdominals in and up with every exhale
Double Leg Stretch
🔅inhale to reach the arms and legs out, exhale to pull them back in
Single Straight Leg Stretch
🔅keep legs long and focus on reaching them away from you as you draw your abdominals in and up
Double Straight Leg Stretch
🔅squeeze inner thighs together and keep chest still as legs lower and lift. Exhale to lift the legs and draw the abs in deeper to do that!
Criss Cross
🔅breathe through the burn and rotate the spine as much as you can!
Four years ago today, I became a mother. I never could have imagined how much she would teach, shape, and inspire me. Although my identity will forever be associated with her, she also brought me closer to my true, more authentic self. Meeting her needs reshaped my priorities. Play became meaningful, self-care important and connection necessary. My capacity for love deepening and expanding daily. As we grow together, I can only hope to support and encourage her the way she does me.
Happy birthday my sweet daughter. Thank you for being you 💕💕💕
I prepared myself for this scorpion by teaching my livestream class! Today in class we focused on the legs, glutes and hips. We did all the usual pilates matwork, but with an extra dose of hip extension, abductor, adductor, and glute work.
After class, my hips felt open and my hamstrings and glutes felt very engaged. We barely did any back extension in class and I didn’t do any traditional backending before this scorpion. And yet here I am, doing one of my most well controlled scorpions ever 😝
Here’s the thing- although there is indeed back bending in this pose, scorpion is as much about hip extension as it is back extension. When the entire posterior chain ignites, there is support to move into this level of mobility safely.
If you are struggling with scorpion, consider shifting your strategy. Let go of the back bending for a bit. Instead, focus on engaging through the backs of the legs and glutes. Take some time to achieve this shape in the legs only! After that experience, return to your scorpion and see if it feels different.
👉 Or you could take the replay of my Legs, Glutes, Hips class 😉
🔗 Link in bio. Tap workouts and find it there among lots of other full length pilates classes 💕
Studio: bendandbloom 🧘♀️
and you’re literally climbing the walls 🙃
Sure, you could say I’m “outdoorsy” 😉 #citygirl
Toning down the inner judgements.
Turning up the outward expression.
Feeling, being, releasing.
Free flow ✨
Just a little pilates flow that requires a ton of stability from the obliques 🔥
Side Body Pilates Flow
Lateral Bird Dog
Bird Dog
Kneeling Side Kicks
Side Plank
Star
Bird Dog
Lateral Bird Dog
This was shockingly challenging for me to figure out on the second side 😂 but please do both sides!
