Yoga Inspired Reformer Exercise: Warrior II

While I’m not typically a fan of “fusion” exercise methods, this Yoga inspired Reformer exercise is amazing!

Warrior II on the Reformer

(1) Out of Side Splits (to the left)- bring the carriage all the way in.  

(2) Keep your arms reaching to the sides, parallel to the floor, palms down 

(3) Carefully turn out the left foot 90 degrees so that your left toes are lined up with the shoulder block 

(4) Shift your gaze over your left fingertips

(5) Press the carriage out with straight legs, then lunge to the left, bending your left knee until it is over your left ankle

(6) Press the carriage out a few more inches by straightening the left leg, then resist it back in until knee and ankle align again

(7) Repeat 3-5 times, then straighten the legs, bring the carriage all the way in, and turn left foot back in.

(8) Turn around and Repeat on the other side.

Things to work on:

-- turn out from the hip so that your knee is lined up over your toes!

-- when you lunge, keep the sides of your torso equally long and the shoulders directly over the pelvis.

-- be mindful of how far you bring the carriage in each time.  The heel should NEVER come back any further than your knee.

-- try to lunge deeply so that the bending thigh is parallel to the floor

-- strongly anchor the leg on the reformer down so you can lift your pelvic floor in opposition

-- reach your arms long and strong in opposition

-- keep your hips still in space as you bring the carriage in and out

-- keep the abdominals activated

Warnings:

Do not do this exercise if you have bad knees!

A New Journey: Classical Pilates in Denver

After two full weeks of a somewhat difficult adjustment to the mile-high altitude, extensive rehearsals, and a successful-but-all-free-time-absorbing Benefit Performance of The WICKED Rocky Horror Show, I was more than ready to take some time to myself this week and begin my exploration of the Pilates scene here in Denver, Colorado.  

The Beautiful Mile-High Skyline

I was super excited to dive into Pilates here in Denver, as I had heard it is one of the great hubs for Pilates in the country.  As I conducted my internet search for studios and classes, I found what seemed like endless options for Pilates studios, more than qualified teachers, and appealing classes… it was like I was back in New York!  I found that a big reason for the wealth of Pilates here in Denver is The Pilates Center located in Boulder, Colorado, which has one of the most prestigious Teacher Training Programs in the country.  The program is run by sisters (and former professional dancers) Rachel and Amy Taylor, who were certified by, and developed their curriculum with the assistance of Pilates Elder Romana Kryzanowska.  The program has been labeled “The Harvard of Pilates Teacher Training Programs” by Pilates Style Magazine and is very well respected in the Pilates Community for turning out fantastic teachers with advanced practices.  Check out their impressive website: http://www.thepilatescenter.com/

My first thought was to take a workshop at The Pilates Center, but alas, our show and rehearsal schedule will not permit this.  But, I would love to return to the Denver area someday soon to study at this renowned studio!

I ended up narrowing it down to 2 Studios here in the Denver area that caught my eye as great places to begin my Pilates Journey:

(1) The Boutique Studio: The Pilates Movement 

I love the feel, energy, and focus on personal attention you get from a Boutique Pilates Studio.  I chose this studio because of it’s perfect downtown Denver location (just a pleasant 10 minute walk from our theatre), user-friendly website (all you Pilates Studio owners out there… please don’t underestimate the importance of a professional website in attracting new clients!!), and beautiful state-of-the-art studio space pictured on the website.  A huge plus was that I was able to get in with Owner Dana Shriberg for a private session (at just $65!!! what a steal), whose impressive bio, credentials from The Pilates Center, and decade of Pilates Teaching Experience peaked my interested.  Not to mention she was incredibly enthusiastic and friendly on the phone!  

(2) The Full Scale Studio: Pilates Aligned

It was impossible NOT to try this studio with its perfect 5 star reviews on Yelp, CitySearch, and consistent top ranking as one of the “Best Pilates Studios in Denver” by multiple Best-of-Denver surveys.  Pilates Aligned has two locations, an extensive list of classes which they offer at multiple levels, as well as workshops and continuing education for teachers.  As I explored their wonderful website, I was surprised to see that the owner, Cara Reeser, is the protégée of Pilates Elder Kathy Grant (I assumed that most of the Pilates I would encounter here in Denver would be Ramana based because of its proximity to The Pilates Center).  Cara is highly respected in the Pilates World as an expert on Kathy Grant based Pilates, and travels all over the world giving master classes and leading workshops to preserve her legacy.  I had never trained with a teacher from the Kathy Grant lineage, and so decided this was a MUST have Pilates experience!  Although I was unable to get an appointment with Cara herself or attend one of her workshops for teachers, I was able to sign up for an 1.5 hour Advanced Reformer Class with Laura Karpinski, a senior teacher at Pilates Aligned & former ballet dancer whose bio describes her as a true student of Kathy Grant’s work through the extensive mentorship of Cara.

I am looking forward to visiting both studios this week!  Let the journey begin!

10 Tips To Invigorate Your At-Home Pilates Practice!

In a perfect world, I’d hit a Pilates Studio 4-5 times per week for a mix of private sessions and group classes.  But with my travel schedule, that is almost never a possibility.  The reality is that about 3/4 of my Pilates Practice on the road happens at home through self-practice… and making that time fun, inspirational, and a priority can be challenging!  If you’re like me, and find yourself rolling out your mat onto your carpet at home more often than at the Pilates Studio, here’s my Top 10 list of tips and tools I’ve picked up through my travels, to help you work through those at-home-workout blues!

1.  Make A Date:  Schedule a specific time for your session.  Set aside 30-45 minutes during your day where you can work uninterrupted, & put it in your calendar just as you would a class.  One of the greatest pitfalls of practicing at home is continually “postponing” your session.  Finding the right time in advance, and treating your at-home-practice like any other appointment in your day gives it importance and will help you make it a priority!

2.  Have A Plan:  Give some detailed thought to your session before you begin.  What exercises will you do, and in what order?  Write out your order of exercises - doing this gives you a "big picture" look at your session - and check that your session has structure, flow, and "makes sense"!  Don't forget to include how many reps or variations you will do of each exercise.  (I like to keep my written sessions in a journal where I can track my progress and repeat sessions I love!)

3. Set An Intention:  Give yourself a specific goal or intention for your session. You can always look to one of the 6 Fundamentals of the Method (Breath, Control, Precision, Flow, Concentration, Centering) for inspiration, or you can pick something more specific to your particular body, for example: “Today I’m going to focus on keeping my shoulders relaxed and gliding down my back”.  Use your intention to energize and focus each exercise you do!

4.     Create The Right Environment:  Set yourself up properly so you can do your best work!  Start by eliminating distractions.  Turning off the TV/computer, & silencing your phone are all good places to start.  Then give yourself enough room to work, and make the space as peaceful and comfortable as possible so that you can begin with a relaxed mind and body.  I find that lighting a candle, and opening a window for fresh air and natural light does wonders!  Don’t forget to wear proper workout attire, and have a glass of water close by.  

5.  Be Realistic:  No matter how much of a Pilates-Rockstar you may be, if you set out to do a 1-Hour Advanced Mat Class with perfect form every day during a busy work week, you are asking to be disappointed.  Set yourself up for success by setting goals that are reasonable and achievable.  Also, remember that your body is dynamic, and what is “just right” for you one day may be “too much” another.  Listen to your body, and accept what your “best” is on that day.

6. Actively Teach Yourself:  When you practice Pilates at home, you must fulfill the role of teacher AND student.  So how do you teach yourself?  Tap into your “teacher” role by trying one of the following:  (1)  Take a mental scan of your body from head to toe.  As you do so, notice any tension spots you can release & ways to correct your placement (2)  Keep up a positive dialogue with  yourself.  Talk yourself through the exercises, setting the energy and tempo, highlighting the important steps & dynamics, and always reminding yourself to engage your CORE.  Sometimes it even helps to say it out loud!  (3)  Think in Opposition - “reach you arms forward as you glide your shoulders down your back” or “lengthen your legs forward as you scoop back with your abdominals” this will help keep your session active and energized, and will keep your body working in a balanced way.

7.      Observe Good Form:  We all know how essential it is to practice Pilates with proper form.  One of the major disadvantages of practicing at home is that you don’t have a teacher present to correct your form!  Of course, there’s no perfect way to get around this (and part of the reason why we pay the big bucks to have great teachers!).  The best solution I have found is to observe good Pilates technique as much as possible.  Pilates is a mind-body method, so it makes sense that the better understanding the mind has of alignment and technique, the easier it is to physicalize that knowledge in the body.  My go-to source for viewing jaw-dropping-amazing Pilates technique is the Classical Pilates’ Original Studio Collection DVDs.  Talk about inspirational!  

8. Change It Up:  Be creative!!!  Don’t underestimate what a simple change in scenery or a fun variation can do to rejuvenate your practice.  Now that the weather is getting nice, why not take your mat to the park or the beach, or bring it down to the hotel pool for a fancy pool-side session?  Invite a friend to join your session for some company & added motivation.  Have fun experimenting with transitions between exercises and dynamics within the exercises.  Keep a list of new exercises you love from the studio classes you take, and incorporate those into your work at home… the possibilities are truly endless!

9.     Challenge Yourself:  Always find a place for a challenge in your session.  Challenges are wonderful!  They give you something to work towards & allow you to really see progress over time, which is incredibly rewarding.  Choose an exercise or an advanced variation/transition to master, and break it down into steps so you can build up to it with manageable mini-challenges.  For example, if your challenge is to do the whole Ab-Series of 5 without resting between exercises, your first mini-challenge might be to eliminate the rest between the 1st and 2nd exercises.     

10. Use A Prop:  The use of a prop like the Magic Circle, when done sparingly, can be a fun & creative addition to your session.  What I love most about using Props at home is that they are wonderful learning tools!   A prop is an extension of the body, and as such, observing it as you work can give you a lot of information about where you are lacking in control, stability, even which side of the body is more dominant than the other.  My advice on props is to use them one at a time, and to resist becoming dependent on them!  Always remember that the ultimate goal is to work prop-free!

Remember, this is your time with your body, make it special and enjoyable!

A Euro-Pilates Adventure!

While away from tour life visiting my husband for 2 weeks in London (where he is currently appearing in a West End Show) I took a break from the sightseeing and theatre-going to try a Pilates Class in the bustling and busy area of Central London this past Friday Evening.  After my usual in-depth internet research I set out for class at TEMPO PILATES, which appealed to me for several reasons:

-- Open Class:  Evidently UK studios are big on booking their clients for Apparatus Classes quarterly… it’s like signing up for a semester!  I looked into several studios, & Tempo Pilates was one of the only ones that could accommodate me for a Reformer Class on such “short notice”.

-- Location:  I like to think of myself as an experienced traveler, having lived in dozens of cities across the country… but let me tell you, Central London, after dark, and without my iPhone’s GPS device is VERY stressful to navigate!  All the windy tiny little streets & utter lack of street signage has frankly been driving me crazy, so the fact that this Covent Garden studio was just a 10 minute walk from my husband’s theatre was a huge plus… I knew I’d make it to class on time!

-- Affordable Prices:  At £25/class with a “Happy Hour Friday” 1/2 Price Class Deal, class cost only £12.50 (about $20.00)… amazing!  And London is EXPENSIVE!!!!

-- Integration of Pilates & Music:  Not a selling point really, although it did peak my curiosity!!!

The Outside of Gymbox

First Impressions:  TEMPO PILATES is located within a busy and trendy gym called Gymbox.  As I rounded the corner onto St. Martins Lane I easily spotted the entrance - how could I miss that beaming theatrical Marquis?  Through the glass front doors fluorescent colored lights, sleek modern designs, loud music, and bold, brightly painted walls welcomed me further inside.  Tempo Pilates occupies one of the gym studios and is lined with mirrors.  It contains a sound system, one beautiful wood Balanced Body Reformer/Cadillac Convertible, with smaller, mobile Balanced Body Reformers filling the rest of the room.  As I waited for my class to begin I was able to peak in on the earlier class - I watched them do variations of the exercise “Criss-Cross” to the sounds of Euro-Pop for about 6 minutes before the Classical Pilates geek in me couldn’t watch any longer.  I found a spot to wait outside the studio door and began the mental speech I always give myself when I know I’m about to have a "different" Pilates experience.  Something about how it will be a learning and growing experience at the very least, and “good for you for trying something outside of your comfort zone”… 

The Class (Thoughts & Afterward): Based on my little preview of the class before, I was really dreading this class… but it wasn’t as bad as I thought it would be.  Once I gave up the hope of having an authentic Pilates experience, I even enjoyed a few of the “creative” ways the instructor used the Reformer.  The instructor was Vicki, who was enthusiastic, fun, and a great group fitness leader.  She counted the music energetically and was even inspired to hop onto a vacant reformer and join us for a few exercises.  Class was all about the routine, not the form of the Method really, so I forgave her for not giving one creative cue or correction.  

Things I Liked About Class:

-- Mirrors:  They were EVERYWHERE, and boy did I use this opportunity to check out my form every single moment I could!  Mirrors are the best teachers!  Plus, maybe it’s the dancer in me, but every time I’m moving in front of a mirror I immediately “pull-up”…  hello abs!  I mean, would you let your abs just chill out if you were looking at yourself in the mirror & in your workout outfit? :)  I wish all Pilates studios had at least a few mirrors...

The Studio

-- Shoulder Bridge/Footwork:  I’m learning through my travels that aerobic/fitness infused Pilates classes that offer the “burn” so many people are looking for usually achieve this through insane reps and variations of Shoulder Bridge on very low springs, and Footwork on very heavy springs… so if you want to kill your glutes and hamstrings, by all means!  Usually, I am not a fan of this work, but sometimes some extra hamstring work is much needed, especially as a dancer who is always stretching but sometimes forgetful in exercising her hamstrings!

-- Stretching: I really appreciated that class incorporated some stretching (which many aerobic based Reformer Classes tend to neglect), and we ended class with Eve’s Lunge, so “thank you!”from my tight hip flexors!  We also did a great Figure 4 Stretch I had never done before that I will definitely be stealing for future use! Set Up: High Bar, 4 Springs, Headpiece UP (1) Lie on reformer with head in the headpiece & both feet parallel & together on the Foot-Bar (2) Roll your hips up & articulate your spine into your shoulder bridge position (3) Extend your right leg straight up to the ceiling (4) Cross your right ankle over your left knee, and let your right knee open to the right, opening your hips up, while still keeping both hips high and even and pointed towards the ceiling (5) In this position, slowly roll your spine back all the way down onto the carriage (stretch will increase as you roll down) & then back up to shoulder bridge position without moving the carriage (6) Repeat 3-5 times, then repeat to the left.  

-- Fun Core Challenge:  Try “Side Split” variations like “Pick Up Flowers” or “Saw” with 2 lb. weights in each hand!  Really engages your Core, AND is an extra challenge for your balance and stability.

Pilates & Music?

The dancer in me really wanted this to be a brilliant pairing, but based on this experience and some reflection afterward, I sadly don’t think it can work.   It’s more than just the argument I’ve heard before that music is a distraction and makes establishing the mind-body connection harder (although I agree with this to a certain extent, as a dancer, I know that through proper training and concentration, music can also IMPROVE the mind-body connection).  The main problem with introducing music to a Pilates session is that it messes up FLOW.  Flow is one of the Fundamental Concepts of Pilates.  Each exercise has a specific, energized dynamic, coordinated with the rhythm of the breath, and transitions from exercise to exercise are carefully choreographed to create a flow through the system that is safe & incredibly efficient.  When you impose music with its tempo and rhythmic pattern onto the System, you strip it of it’s natural & complex flow.   The dynamic accents in Footwork, for example, are impossible to achieve if you are obeying the quarter note pulse of a great pop song!  You begin to breath in time with the music, instead of taking deep dynamic breaths, and transitions that aren’t repetitive or easy to execute “to the beat” become undervalued.  

Final Verdict:

This was an aerobics class that incorporated a piece of Pilates equipment, not a Pilates Class.  Reps and flow were dictated by the music, not by what the system prescribes.  Transitions felt sloppy and unsafe, and there was a lot of “holding” - hanging out in static positions - followed by rhythmic pulses to the music.  The teacher was a great motivator, but was not in touch with the bodies in the room nor did she give any particular insight into the technique or method of Pilates.  

A few days later I could still feel the work in my glutes, and hamstrings, but I never felt that my CORE was worked, or even activated, and my body certainly lacked that wonderful sense of length and overall wellbeing that a terrific Pilates Class can give.  Next time I’m in London, I will be more brave, hop on the TUBE, and find a great Pilates class…. it’s worth it!

TEMPO PILATES

42-49 St Martins Lance

London, WC2N JEJ

tempopilateswc2.com

info@tempopilateswc2.com

07563 578 165

A Lesson In Teaching

My session at IN & UP PILATES with Master Trainer Niedra Gabriel was one of the most rewarding Pilates experiences I have ever had!  I could re-cap our terrific session, but what I really want to do is reflect on the extraordinary teaching I received. 

First of all, Niedra is truly a Pilates Rock Star… she has had over 30 years of Pilates experience, and personally trained under Romana Kryzanowska, one of Joseph Pilates original students!  Romana was a ballet dancer with ABT who turned to Pilates when she suffered from an ankle injury… so her Pilates lineage is infused with “dance”.  In my experience, this usually translates to a style of Pilates that has the discipline, laser-focus on perfect technique, and competitive intensity of a ballet class.  And, while I love the world of dance I come from, I have found that as a Pilate Student, I need a style that is a little more nurturing, open to modifications, and adaptable to my own body.  

Niedra was the first Romana teacher I have worked with who struck the brilliant balance of pushing me, inspiring me, and talking to me in dancer terms that I could respond and relate to, while also keeping my body and it’s health at the forefront of our session.  It was as if my two worlds of Dance and Pilates had finally found a perfect union!  Niedra’s teaching style is direct, serious, and incredibly articulate.  Her cues and words are brief, but perfectly clear.  She is grounded and poised, like a ballet teacher, and it’s clear she is willing to work just as hard as you are for the duration of your session.  And what an eye!  By the time we reached the Rowing Series on the Reformer, Niedra knew my body and all my bad movement habits inside and out, and gave me wonderful suggestions for addressing them, both in the Pilates studio and onstage.  But by far, the most impressive quality about Niedra’s teaching was that the flow and dynamics of the system were SO in her body.  The reformer series literally felt like a dance to me - I was moving with such flow and freedom.  I attribute this to her confidence as a teacher - she wasn’t afraid to get me moving and challenge my control and range of motion.  I think I finally understand true Pilates extension work after our session together!  Amazing!  

As a new teacher I understand the desire & necessity to error on the side control and caution… after all, the safety of the client is at stake!  But at this session, I got a glimpse of what teaching might be like 20-30 years from now, and I am deeply inspired!

After our session every single muscle in my body felt awake, worked, and stretched.  I felt the effects of our session for DAYS! I cannot recommend Niedra enough - what a privilege it was to work with her!  If you are ever in the LA area, and wanting an amazing pilates experience, she’s your trainer!

Thank you IN & UP Pilates for the best Pilates I’ve experienced in my travels thus far!  I’ll be back to visit the next time I’m in LA!

DIY Organic Mat Cleaner

I find it absolutely necessary to clean my mat after every sweaty Pilates session. I have experimented with several DIY solutions, and this is my very favorite! It has a wonderfully calming smell, easily removes dirt, sweat, & even show makeup from my mat leaving it squeaky clean, and is alcohol/paraben free and 100% organic, so I can rest assured when face down on my mat!! I mix and store my cleaner in a reusable spray bottle, give it a vigorous shake before each use, spray on the mat, and then wipe away with a thick paper towel.

Ingredients
-- 2/3 Cup Distilled Water


-- 1/3 Cup Witch Hazel (I buy Thayers Alcohol-Free Unscented Witch Hazel with Organic Aloe Vera from Whole Foods)


-- 40 Drops of Tea Tree Oil (Trader Joe’s Spa sells a super affordable 100% Australian Tea Tree Oil)


-- 10 Drops of Lavender Essential Oil (I add this because of it’s calming properties and zen-inspiring-energy! I like Aura Cacia Lavender Essential Oil from Whole Foods)

In & Up Pilates Studio - Take 2!

Another awesome session at IN & UP PILATES in Silverlake, Los Angeles today!  I had a private session with studio owner Stephanie Herrman who was so warm and delightful to work with!  She is a Power Pilates teacher, and trained under master teacher and mentor Niedra Gabriel.  Niedra also teaches at IN & UP PILATES, and Stephanie raves about what an inspirational teacher she is… I of course immediately went home & booked a session with her next week.  I can’t wait!

So Stephanie was wonderful - she let me interrupt her with dozens of questions and geeky Pilates comments and was so incredibly knowledgeable, all the while staying in tune with my body and what I needed from our work.  Our session was a little less “classically” formatted, thanks to my enthusiastic request to hit the Wunda Chair: we began with a 15 min mat warmup followed by 40 minutes of wunda chair heaven and a stretching cool-down.  

Here are some highlights and thoughts from our session:

Mat Work

Roll Over (Challenge): Ok Pilates Rockstars, see if you can do this!  Hover and reach your arms a few inches off the mat (like preparing for the Hundred) for the entire execution of the Roll Over exercise.  I know… Holy Abs!!!  I definitely did not master this challenge today, but it did make me realize just how much I’ve been relying on my arms for strength and control in this exercise!  I will be working on this challenge for sure!

Spine Stretch Forward (Ah Ha! Moment): It’s just one of those exercises that is so easy to get in your head about.  I remember when I started studying Pilates & thinking “What’s up with Spine Stretch Forward… I don’t feel a thing!”, and then at some point it transforms into one of the hardest exercises in the series because your abs are scooping so hard, and your body is working in such vigorous opposition.  Stephanie brilliantly reminded me what the point of the exercise is, which is to STRETCH your spine!  I really went for it today, and felt a wonderful stretch through my spine.

Wunda-Chair

Tendon Stretch (Modification):  Tendon Stretch on the Chair has always been a problematic exercise for me because my body proportions - short arms and long torso - makes getting leverage with my arms an impossibility.  Nothing is less fun than scraping your hamstrings and bottom along the top of the chair!!!  Stephanie gave me a wonderful modification to accommodate my funky-proportions: instead of placing your toes on the pedal, place your heels on the pedal instead!  This gave me just enough room to execute the exercise!

Swan (Cue):  Swan is always a tricky exercise for me to conceptualize.  Perhaps it’s because I know so many similar back bending exercises - Combre Backward from the ballet world, Cobra from the Yoga world, and Swan from the Pilates world.  While doing Swan on the Chair, Stephanie cued me to “pull” my heart center forward, which immediately helped me engage my upper back, release my low back, and find length and support in my abdominals… voila!  

Pull Ups (Variation):  This was a Pull Ups extravaganza!  In addition to the variations I know (Pilates Stance, Heels, Side) we also did the following:   

“Knee Stretches”: Same setup as “Pilates Stance” except the feet are parallel & inner hip width apart --- when the pedal is lowered 1/2 way down, bend both knees and pulse the pedal up and down vigorously without moving the rest of the body. (It’s sort of like a crazy version of Mountain Climber!)

“Leg to the Side”:  A variation of “Side” --- Extend outside leg to the side with a flexed foot, keeping toes facing forward - leg is parallel.   Do Pull-Ups here, keeping the extended leg reaching out and lifted!

Hamstrings (New Exercise):  Position a mat in front of the Chair.  Lie on the mat with your knees bent, bottom close to the pedal, feet parallel on the pedal of the chair, and knees inner hip width apart (teacher will press the pedal down for you to begin).  (1) Roll your hips off the mat and come to your shoulder bridge position.  (2) Keeping your hips high and still, lift the pedal and push it 1/2 way down 3-5 times accenting the UP (3) Press the pedal all the way down (4) Roll the hips back down to the mat. (5) Repeat This is a great way to really work the hamstrings with the resistance of Pilates equipment for a client who cannot work belly-down!

Teaser on the Chair (Prop & Challenge):   We did Teaser on the Chair with the assistance of the Stability Ball - heels resting on top of the ball throughout the exercise.  First of all, trying to keep that ball from wiggling around requires really nuanced control from the abs to keep your balance and pelvic stability - it’s hard!  Secondly, the ball provides just enough support to really relax the hip flexors and get deep into the lower abdominal work of the exercise, which is great!  Finally, the ball also made this cool challenge possible:  (1)  On the last repetition, as you return the pedal up to it’s starting position, lengthen through the abdominals, lift the head and chest towards the ceiling, arch the upper body back into extension (2) Return to starting position.  

Saw on the Chair: (Prop & New Exercise):  Keeping the same setup as Teaser, we went right into Saw.  In this version, the feet stay glued together on top of the stability ball.  (1) Arms come to a T-Position (2) Twist Spine to the Right (3) Tuck the tailbone and begin to roll backwards as your right hand finds the pedal.  (4) Keeping your twist & arms in t-position, press the pedal down using your lower abdominals.  (5)  Then scoop the abdominals to return pedal to it’s starting position (6) Stack spine until you are upright (6) Twist to the left and repeat.  

This is such an awesome exercise!  It’s like Side Sit Ups meet Twist Series!  You really have to engage your abdominals in the pressing and lifting of the pedal & the stability ball gives you support and keeps you honest, if you aren’t grounded through both hips it will roll away!

1/2 Foam Roller:  We finished class today with some stretches assisted by a small 1/2 Foam Roller.  I was so delighted by this little piece of heaven that Stephanie actually gifted me one to bring home!!!  This is a great little prop for opening up the hips and stretching the calves and back of legs.  I won’t give away all the awesome stretches, but let’s just say that I brought it to work to show off to my friends, and there was literally a line of people waiting to try them!

I felt fantastic after class... thanks so much Stephanie!  Can’t wait to come back next week!