Tag Archives: Legs-inner and outer thighs

Just love those bands. Core Tues 530pm

Centering and preparing for the band work for this evening.

Pilates, scoop,  chin nod review.

Starting with opening the shoulders and arms

100’s, Roll down & roll ups with band it is so much easier.  Leg circles, flying eagle, rolling like a ball & roll to standing, Saw, outer thigh work, mule kicks, side leg series.  Onto belly for heel beats, pilates pulses, no bands. Twists, aromatherapy & savasana.

Aromatherapy tonight will be Relaxing Blend from Yoga Flow Oils, thank you Susan

Give me the Core! Tues 530pm

Here we go with the flow of the core.  Welcoming in the fall with a strong center to live from. The holidays are soon here so get into a natural rhythm of work, fun, exercise and rest so you won’t be thrown off your center.

Pranayama: Sahaja, Dirgha, Box breath.

Review chin nods, pilates lift

100’s, leg circles, roll up, rolling like a ball, roll over, single leg stretch, double leg stretch. Toe tap heel  work, open leg, roll back & twist, cat rolls. Forearm plank add twist, bring it up a notch with side plank and twist, sustain plank and lift leg, child pose rest.

Abdominal twists with leg variations including can can.  Back work to balance out the front body.  Side leg series; front & back kicks, lift and lower, circles, inner thigh, heel beats before doing the other side.  Forward folds and twist to end the practice. Aromatherapy & Savasana

Aromatherapy tonight will be Shanti Blend from Yoga Flow Oils, thank you Susan

Revving up the Core Class to get alittle Cardio in. Tues 530pm

Pranayama: Sahaja, Dirgha over two blocks to open the chest.

Roll down with varied arm positions, footwork and leg warm ups, 100’s, spine stretch forward, roll over, coordination,  roll back with twist and open, rowing to open the shoulders.  Upper and mid back work with shave the head and hug a tree.

Balancing the work of the abdominal muscles by adding back strengthening moves. Cobra and variations. Waterwheel, Navasana with arm movements,  cat rolls with puppy stretch and rabbit stretch.  Downward dog to Raised cobra flow.  Kneeling work to strengthen thighs, reverse table work, triceps strengthening.

Cradle stretches, Bridge rolls, Leg circles, twists. Aromatherapy and Savasana

Aromatherapy tonight will be Vata Blend from Yoga Flow Oils, thank you Susan

Busting the 3rd buttock. Tues 530 core

Working with the bands tonight to work the whole body but that 3rd buttock is going to be worked hard tonight.

Gentle warm up using the band for awareness.  Breath work, hip rotations, spine twists.  Moving right into the legs.  Most move tonight will be abs, legs and arms all at once.  Biceps, Triceps and shoulder as well as abdominal muscles  and legs.  Working the lower buttock and outside of the hips.  Just come join me and get working with the bands.

Aromatherapy tonight will be  Pitta Blend from Yoga Flow Oils, thank you Susan

Open hips for core strengthening. Tues 530pm

Pranayama: Sahaja, Dirgha,  Box breath

Opening the body with stretches and hip openers before moving onto the core work.  Ten churnings, lateral side bends, deep hip openers as well a quad openings.  Cow face pose with arm work adding in eagle arms to open the back/shoulder area.

100’s then moving into core work with side plank on the forearms, slow steady movements adding the lift of the top leg.  Onto back with a reaching for the feet series making sure the neck stays relaxed/tension free during these movements.  We are working the core not the neck. 😀   Bridge rolls to release the abs.

Rolling like a ball to roll downs with twists, roll overs. Leg series:  Clam shell, side passe, circles, front & back, knee and toe.  Heel beats for transition to other side.  Cradle releases for both hips. Prone to sphinx, cobra with twists, opposite arm & leg lifts.   Natural seat to pin wheel hip release.  Oils  Savasana

Aromatherapy tonight will be Ananda Blend from Yoga Flow Oils, thank you Susan

Flluid flex bands for strength. Tues 530pm Core

Pranayama to center and settle into practice.  Sahaja, Dirgha, Box breath

Using the flex band for upper body strength as well as the core.  Adding the resistance of the bands to the class increases the work to your level.  Holding the bands closer = harder, at then end of the band easier.  It is your class and you can adjust to any injuries or areas that need to work a little harder.

Adding the bands to the leg work you will really feel the small movements of the inner muscles which will fatigue somewhat faster.  The bands are always fun and they are purple so how can you not love the bands. 😛

Aromatherapy tonight will be Relaxing Blend from Yoga Flow Oils, thank you Susan

Small fitness ball to refine the core moves. Tues 530pm

Pranayama: Sahaja, Dirgha, Nadi Shodhana to bring focus to mind for this detailed work.

Using the small fitness ball tonight will bring more awareness to the small movements of the legs and core.  At times the ball will be placed between the thighs, knees or ankles to add difficulty to the movements.  Other times the ball may be placed behind the body as a reminder to not sink into the low back but to pull the core up and use these muscles to stabilize the torso.   We will be awakening some deep muscles tonight and still have lots of laughs.

Twists and stretches to release the muscles and forward folds to cool the mind will end the class.  Aromatherapy tonight will be Shanti Blend.

Aromatherapy Shanti Blend from Yoga Flow Oils,  thank you Susan