
What you'll need:
Flexible clothing
A comfortable surface, such as a yoga mat, or thin blanket
Throughout this routine, be sure to keep your breathing steady.
Pilate'sLie on your left side, legs and torso straight, hips inline, body bent at the waste about 150 degrees forward, with your left arm supporting you head.
Lift your right leg about 2 inches above your left leg. Swing you right leg forward, tap three times as if touching a wall, and swing it back, tapping three times again. Repeat this motion 10 times. Once finished, rest right leg on left leg.
Swing right leg forward again. Once it goes as far as it can, bend knee, swing leg back, and extend leg, bringing it back above left leg. Repeat this motion 10 times.
Once you are finished this, bring leg back, bend knee, swing leg forward, extend, and bring right leg back above left leg. Repeat 10 times. Once finished, rest right leg on left leg.
Lift right leg as far as it will comfortably go, without straining yourself, then bring down again. Repeat 10 times.
Bring leg forward, then up, then back, and down, as if drawing a large circle int he air with your big toe. Repeat 5 times.
Repeat above motion, except make circle about the size of a dinner plate. Repeat 10 times. When finished, rest right leg on left leg. If you feel a burning sensation in your thigh, that is good, it means your muscles are working!
Point your right foot, and bring it just in front of your left foot, tapping the ground 3 times; bring right foot behind your left foot, and tap 3 times again. Repeat this motion 5 times on each side. Keep leg and foot rigid, do
not swivel your ankle!!!
Bring legs forward, putting feet at a 90 degree angle to bum.
Raise right leg above left leg from hip, as far as is comfortable, repeat 5 times.
Raise heel towards ceiling from knee as high as is comfortable, keeping knees together.Raise leg, keeping former position. Repeat five times. Set heal back down.
Keeping tows "glued" together, raise right knee off left knee as high as is comfortable, bending at hip, then let knee back down. Repeat 5 times.
As above, lift knee above other knee, toes together. When knee is raised fully, extend leg, pointing toward the ceiling. Bring toes back together, and set right knee back on left knee. Repeat 5 times.
Repeat all of above routine on opposite side. Wherever it says left foot, replace it with right, and vice versa.
When above routine is finished, bring yourself onto your knees. Touch your pig toes together and sit on your heels. Bring your knees as wide as your hips. Exhale and lay your torso between your thigh's, resting your head on the ground and stretching your arms out in front of you, resting them on the ground. Breathe 7-10 full breaths, inhaling all the way, and exhaling slowly.
YogaBreathing for YogaInhale, to the lungs full capacity, allowing our abdomen and stomach to swell with the incoming air, and feeling you chest and abdomen raise. Exhale, feeling your abdomen sink and relax as you do.
Resting Pose Lying on your back, bring your knees up to a right angle, keeping your feet flat on the floor, hip width apart. Relax the muscles in your back and around your hips, letting your knees lean against another. Let your arms rest wherever they are comfortable. Breathe 3-4 slow, deep breaths.
Half butterflySitting with your legs extended, bend one leg, bringing the sole of that foot to rest on the opposite inner thigh. Beginning with a straight back, lean forward as far as you can without pushing, then, slowly and carefully, let your back round. Repeat with other leg.
Butterfly Sit on the floor with the soles of your feet together, about 1 foot from your body. Either remain in this position, or, if you are flexible enough [without causing yourself pain!] lean forward gently, with a straight back at first, then let your back gently curve. Breathe 2-3 times.
Square PoseSitting cross legged, place one ankle on top of opposite knee or thigh, or in front of opposite shin. With a straight back, lean forward to your comfortable edge; then let your back gently curve. Repeat with opposite leg on top.
ShoelaceWith legs still in Square Pose position, bring whichever foot is on top to opposite hip. Bring other foot to opposite hip as well. Your knee's shoudl be resting on top of each other. If you can, comfortably, lean forward gently. Repeat with other leg.
SealLying on your stomach, raise your torso as far as is comfortable for you, hands turned so that thumbs are pretty much parallel. Relax your shoulders and let your belly droop toward the floor. Breath 2-3 breaths.
Swan Start on all fours. Bring your left knee toward your left hand and your right knee back away from your right hand. Bring your left foot as close to your right hand as is comfortable. Let your torso go into a gentle back bend, supported by extended arms. Repeat on opposite side. Breathe 2-3 times on each side.
Sleeping swan Starting on all fours, bring your left knee toward your left hand and your right knee away from your right hand. Bring your left knee toward your right hand as far as is comfortable. Drape your torso forward, relaxing into the stretch, with arms out in front of you, repeat on other side.
Forward BendStart by sitting with legs extended straight in front of you and back straight. Lean gently forward, keeping back straight, until you can't go any further. Let your back go into a gentle curve. Don't strive to go further, just relax.
Frog
Starting on all fours, spread your knees as far apart as is comfortable, and sink back onto your heels in a wide kneed Child's pose. Breathe 3-4 times.
Spinal TwistBegin on your back with both legs bent and pulled onto chest. Extend one leg along floor, letting other leg fall over opposite side to the floor.You can variate this by keeping bent legs together and stacking them on top of each other for the twist. Do not force your legs farther than they go easily, it is not hard or fun to injure yourself by pulling muscles!
Corpse pose [final relaxation]Lie on your back with yoru palms facing upward and your legs and arms spread a comfortable width apart. Close your eyes, and take 30 slow, deep breaths. Think about positive, relaxing things. Try not to fall asleep.
Kayti
Kristina
Alan
Shane
Ashley
Ms Manson
Sarina
Chantara
Shara
Mikey
Jake