Movement and stability

Class focuses on movements to encourage lengthening of the spine and body as well as strengthening of our core and glute muscles.

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
• Toe walking and balance series
• Side plie
• Roll downs
• Plank with mountain climb
• Four point kneeling threading the needle
• Fire hydrants
• Child pose stretch
• Clam
• Inner thigh pulses
• Arm openings
• One leg stretch
• Bridging
• Cycling
• Glute and hamstring stretches
• Neck stretches
• Bow and arrow in sitting

Starting in standing we gently warm up through our feet and ankles with some toe walking before challenging our balance with a balance series. We then challenge our control and balance further with a forward lean with leg extension.

We begin to mobilise our spines with a roll down moving into a plank position. In this position we modify a plank by adding some mountain climbs. Continuing in four point kneeling we add some more upper body mobility work with threading the needle exercise.

In four point kneeling we also engage our glutes with some fire hydrants and swimming movements. We continue to work on strengthening our glute muscles on our sides with a clam exercise, adding some toe taps for an extra challenge. Onto our backs we continue to lengthen and mobilise the body with exercises including bridging, arm scissors and one leg stretch. We also work on some lower abdominal strength with cycling legs.

We then warm down with some spine and legs stretches on our backs and in sitting.

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