503-705-4762

Category: Pilates, Yoga & Tai Chi

Yoga Party Trick – The Crow – December Five Exercises

Ok we are starting right off this month with a very advanced move. Here Suzanne demonstrates the Crow Pose from yoga, one of your December Five.

 

Some of my clients are able to just pop right up into this one on their first try, others struggle with it for years. Once you’ve mastered the crow you to will be able to easily hold this position for minutes at a time – talk about the ultimate party trick!

So where to begin? Start with your wide squat or goddess pose.

Then slowly work your hips lower and walk your feet in closer to each other.

Once you can easily get your hands flat on the floor you can rest your shins on the back of your upper arms and think of lifting your hips up rather than muscling up with your arms. Let me know if I can assist you in perfecting your crow or other arm balances.

 

Strenghten Your Core and Stretch Your Back With Pilates Open Leg Rocker

Here Maddie demonstrates one of our November Five, the Open Leg Rocker.

As with all of the rolling exercises (and spine stretch and half roll back for that matter) the challenge is flexing your spine, or rounding your back, while keeping your shoulders down away from your ears.

If you find yourself “clunking” your back on the way down pull your belly button in and look at it. Imagine wrapping your front ribs internally.

 

Warrior III – Yoga For Standing Balance

Here Amanda demonstrates Warrior III one of your November Five. This trains your back, your legs and the small muscles in your feet and ankles that help you balance.

You will notice she is doing this move standing on the BOSU. If you don’t have one of these at home you can challenge your balance by standing on an uneven surface like beach sand or a pillow.

Having balance issues? Try for one minute of this every day and see if your balance has improved by the end of the month.

Pilates Mat Class This Wednesday at 6:30 pm

Looking to get in an extra Pilates session this week? Join our Wednesday night group this Wednesday November 14th at 6:30 pm. In this hour long mixed level Pilates mat class we build strength, improve balance and increase flexibility with moves like our November Five exercises, plus I’m still on my campaign for the perfect plank so expect lots of plank variations!

 

 

This is an ongoing group (five people max) that meets once a week at Fluid’s Sellwood Studio and this week I have one available spot with your name on it.

Please call, text or email me if you would like for me to hold this space for you. 503-705-4762

Anne@FluidPortland.com