Yolates Strength

A mixture of Yoga and Pilates for Strength, Stretch, and Relaxation. It is an 1 1/2 hour class format. Usually only one or two 8 count breaths are done for each pose unless a number of times (X) is stated. It moves quickly and students will sweat. This was one of several my classes came in the next session and commented on how much they loved how they sweated and that the workout made them feel good all week!

• Kneeling prayer
• Kneeling sun
• Extended child pose
• Cat-cow stretch
• Extended child pose
• Kneeling sun
• Kneeling prayer
• Extended child pose
• Down dog
• Forward fold
• Sun
• Monutain
• Forward fold
• Monkey/wrist stretch
• Plank
• Crocodile
• Cobra
• Up dog
• Down dog
• Forward fold
• Sun
• Lateral flexion-alternating sides 6x
• Triangle right
• Sun
• Warrior 2
• Pyramid
• Plank
• Crocodile
• Cobra
• Up dog
• Pilate's swimming
• Locust
• Plank
• Child pose
• Pilate's one hundred
• Roll up-8x
• Roll over
• Alternating leg circles on back-5x each side
• Alternating single leg stretch-5x each side
• Double leg stretch
• Alternating oblique twist-8x each side
• Rolling like a ball
• Roll up
• Hanstring stretch
• Alternating saw-5x each side
• Tortoise-3x
• Roll down
• Corkscrew
• Shoulder stand
• Scissors
• Bridge
• Bridge with alternating leg lifts-5x each side
• Right side leg circles-5x front-5x back
• Right side rounding push outs-5x
• Inner thigh-still laying on right side-cross top leg over bottom and move bottom leg up and down-8x
• Inner thigh- still laying on right side with top leg crossed over bottom-pulse for 40 counts
• Side laying scissors-5x
• Side plank-3x
• Switch to left side
• Left side leg circles-5x front- 5x back
• Left side rounding push outs-5x
• Inner thigh laying on left side-cross top leg over bottom move bottom leg up and down-8x
• Inner thigh laying on left side with top leg over bottom leg-pulse for 40 counts
• Side laying scissors-5x
• Side plank-3x
• Plank
• Down dog
• Forward fold
• Sun
• Triangle left
• Sun
• Warrior 2 left
• Pyramid left
• Plank
• Cobra
• Up dog
• Superman
• Double leg drop- on back-5x
• Roll up
• Pigeon right
• Plank
• Pigeon left
• Plank
• Crocodile
• Cobra
• Up dog
• Child pose
• Down dog
• Forward fold
• Sun
• Monutain
• Standing ballet legs-pointed toe lift to front right 5x; left 5x
• Standing ballet legs-pointed toe lift to side right 5x; left 5x
• Standing ballet legs-pointed toe lift to front and slide heel to back and lift-right 5x left 5x
• Squat feet turned out-5x
• Sun
• Forward fold
• Monkey/wrist stretch
• Down dog
• Plank
• Crocodile
• Cobra
• Up dog
• Corpse/guided meditation-trip to the bahama's starting with the cruise ship.

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