flexibility and core stability

Flexibility and core strength

This is a mat based class that aims to improve the flexibility and mobility of movement through a sequence of exercises.

  • Difficulty: Moderate
  • Length: 42 minutes

The class is suitable for most levels and where possible easier and tougher options are demonstrated. It is important to always work to a level that suits you and you feel comfortable with.

This class includes:

  • Standing warm up
  • Chest openings
  • Standing scissors movement with leg extensions
  • Standing one leg circle
  • Roll downs into downward dog
  • Cobra stretch
  • Swimming in prone
  • Side kick
  • Arm openings
  • Bridging with leg extensions
  • Double leg stretch
  • Glute and hamstring stretches
  • ‘Y’ stretch in sitting

We start the class in standing and warm up our upper body with some chest openings and shoulder retractions and open out our spines with a mermaid stretch in standing.

In standing we work on some core and hip control with a scissors movement and one leg circle. We then roll down into a downward dog and add some calf stretches in this position. On our fronts we work on some upper and lower body control with a swimming exercise before stretching into extension with a cobra stretch.

On our sides we work on some glute and core control with a side kick movement as well as some upper body stretching with arm openings. Onto our backs we continue to work our core with a bridge and double leg stretch exercise as well as some hip mobility with a one leg circle.

We then cool down with a spinal rotation stretch and leg stretches before finishing with some gentle upper body stretches in sitting.

  • Hayden

    Really great!! thanks so much. This is my 3rd day in a row after discovering your site and i’m loving it. Looking forward to tomorrow 🙂

    1. Vicky

      Thanks so much for your comment. Great to hear you are enjoying the classes!

  • ludovica68@me.com

    Hi Vicky,

    I loved this class! Wonderful flexibility and core exercises! I’ve been following your classes for a couple of weeks and really enjoying them. You are a fantastic teacher!

    1. Vicky

      Hi Ludovica. Thank you for your comment and your support. So pleased you’re enjoying the classes!

  • Iga

    So lovely to discover your site. I chose this class first thing in the morning and I loved all the stretches. Thank you!

Leave a Reply

Your email address will not be published. Required fields are marked *