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Roll down – Walk Out – Press Up

22 May 2020

This series of movements is from the Classical repertoire – they provide a complete body engagement. Not only will you work on alignment and core – you’ll also strengthen your shoulders and arms, mobilise leg joints from toes to hips and get some lengthening into your hamstrings.

I’ve broken down this version to show ways of adapting the sequence. This will make it more achievable for those of us who may find the full movement a bit too challenging, or because we’re moving with limitations.  I’ve also included adaptations for those with osteoporosis. The final version is the most challenging.

You’ll notice that my legs don’t fully straighten and that I struggle to do a version which would be considered ‘perfect’. I’m cautious not to force the movement so I go to the end of my range, knowing that I may still have work to do! The key is to understand the purpose of the exercise, listen to your body, go slow with an aim and intention to be precise, and you will get the benefit!

Abs series of 5

01 June 2020

The ‘Abs series of 5’ is a series of exercises which include Single Leg Stretch, Double Leg Stretch, Scissors, Double Leg Lower and Criss Cross.

This routine is designed to develop spinal flexion and rotation, hip mobility and pelvic stability whilst working with your body awareness and understanding of breathing, alignment and core engagement.

Once you’re confident and comfortable with these concepts and good technique allows, you can add pace. Performing the sequence dynamically requires more cardiovascular effort and improves your stamina. Working more slowly enables you to focus on precision and technique, and is more strengthening as you resist the weight of gravity – so depending on how you feel on the day, you can choose what type of outcome you’d like from your practice!

NB This series is not routinely suitable for anyone who has osteoporosis, however there are exceptions, so if you love it and want to do it please check here for more guidance.

 

Abs series of 5 – explanation with regressions

05 June 2020

The ‘Abs series of 5’ is a fantastic routine which works your body awareness, breath and core through its dynamic flow – developing your strength, flexibility, precision and stamina. However, it is very challenging to do well and many of us, including me, need to have adaptations so we can get the same benefits, understand the key points and develop technique. We can stick with these adaptations or use them as a stepping stone to progress, depending on our personal circumstances and goals.

This 25 minute video will show you how do each of the movements – Single Leg Stretch, Double Leg Stretch, Scissors, Double Leg Lower and Criss Cross. You can then do the flow with or without a break in between each movement, or perform the exercises as stand alone movement practice.

NB This series is not routinely suitable for anyone who has osteoporosis, however there are exceptions, so if you love it and want to do it please check here for more guidance.

 

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