GOLD Pilates Yoga Fusion 4

Hey, hey, get healthy U TV squad. Welcome. Thank you so much. My name is Patty Kay and I've got Tara with me today and we are here to bring you Pilates yoga fusion or so, a little bit of Pilates, a little bit of yoga. We're gonna fuse the two together.

We have a lot of spinal articulation going flexion and extension working that trans first abdominous, right? That's that muscle that wraps around your body. It's right below the belly button, right. So really, it's really time to really focus in on your core strength as we work through these moves and we'll talk about it more when we get there. All right.

You ready? So we're gonna start at the back of our mat. We need a mat. Oh, and we need a spongy ball today too. And here's deal.

You don't have a spongy ball. You could use a pillow. I actually used a toilet paper roll over the weekend while I was practicing. It worked. OK?

Ish. So whatever you have or maybe you have one of your kids balls or something that you can use. OK. So we're gonna start at the back of our mats just, just open up our chest, relax your arms along the side of your body and just take a moment and let's just take a moment to breathe nice, deep breath in through your nose and exhale through your mouth. Think about spreading out your toes, anchor in your feet, traveling it up your body to get just a nice soft man coming up, keeping your hips neutral.

Maybe give me a little tuck under with that tail bone, shoulders are relaxed away from your ears. Sign as mason crown of your head up to the sky, one more nice deep breath in and X here open up your eyes. Inhale it to reach to the sky. Exhale, reach and stretch. We're gonna reach behind our body, interlace your fingers, open up your chest for a little chest expansion.

Keep your focus up. If that same little tape right away off the bat, maybe grab a towel, something to help bridge the gap between and relax your arms along the side of your body. Inhale, reach to the sky exhale, reach you in and how rich the sky exhale, press away and one more inhale, reach to the sky exhale as you press away. I want you to draw your chin down to your chest and slowly begin to roll your body all the way down. Final, roll down, down, down, down, get to the point where you find that nice stretch to the back of the leg some of you can get a little bit farther down than others.

Hold that, releasing your head down, inhale. Prepare on your exhale. You're gonna stack your body right back up vertebra on top of the vertebra, one by one up. We go good and I'll reach to the sky. Lets do that one more time.

Exhale. Thrust away. Draw your chin down to your chest. Roll your body down, down, down, down, down, scooping out your belly in health care. Exhale coming right back up.

Stacking up one vertebrae on top of the other. Go ahead. Rolling out your shoulders up and around. Now, inhale, we're gonna come back up. Now, this time, exhale, reach behind your body, interlace your fingers.

Opportunity. Number two, open up your chest. This time we're gonna fold our bodies over reaching your arms towards the front, folding right here, releasing your hands down to the mat and old. And I want you to bend your left knee for me and extend your right leg and your right arm goes to the sky and center it up, bend your right knee, extend your left leg. Left arm goes to the sky and center it up.

Let's go ahead. Now we're gonna walk our bodies out. We're gonna find our first down dog here. Lifting your hips up nice and high. Let's go ahead and just paddle down your heels, spreading out your fingers, pushing through your palms, pressing through your fingertips.

Good. Now, on your next inhale, lift your heels, high, exhale, press your heels down and stretch and one more inhale, lift your heels, high exhale, press your heels down and stretch. We're gonna take our right leg and just fly to the sky and we're gonna pull our knee to our nose. Find me your high plank position. Squeeze your belly and fly high.

Here we go. Knee to nose on that. Exhale. Inhale, reach, exhale, inhale, reach, exhale good and one more inhale, reach and exhale. Squeeze, fly high and lower down down dog.

Left leg, flies high to the sky. Let's pull your knee to your nose. Squeeze your belly round your spine, push your mat away and reach to the sky. Exhale, squeeze, squeeze, squeeze, inhale, exhale good. Inhale, exhale one more in hell.

Exhale beautiful. Fly high, lower down down dog. Now, let's find our high plank position and we're gonna lower all the way down to our belly. So slowly keeping your elbows right by your rib cage all the way to the mat and giving a push away to that low coat brush shoulders, relax. Set your knees in the mat, take your hips all the way back, stretch into your extended child's pose.

And I want you to bring your body up and as you bring your body up, I want you to flex your spine right into that cat and press back and come up right up to that cat and press back and one more comes all the way up to that cat flex, flex flex and let's find your cow, open up your chest and one more finding that cat and open up. Go ahead. Now we're gonna drop down to our forearms. We're gonna find our forearm plank. You can stay on your knees if you'd like.

Otherwise, let's bring our knees up off the mat. We're gonna saw our body forward. So it's one long linear line, pull your body forward, coming back and you're gonna lift just your right leg. Squeeze your booty. Lower down.

Here we go. So forward, back, right leg, only lift so forward back, right leg, lift two more forward back, lift one more forward, back, lift and lower. Good. Setting your knees to the mat set in your hands to the mat. Nice flat back.

Now we're gonna take our right leg straight back and then you're gonna take your right leg off to the left and I want you to take your focus to the left. We'll go right into our C curve here. Now, we're gonna swing our right leg all the way down and around. Bring it all the way up into that lizard. Just sink low, open up your hips.

Now, let's do that one more time. We're gonna come back, looking over to the left and swing that like all the way around and up, sink load, hold and back. We go. So holding that C curve centering up that focus. We're gonna lift your left knee into your belly.

So it's 321. Set your left knee down, swing your right leg around, but you're gonna keep it high. Just give me a little kick. Coming back here we go. Set it down.

Come around kick kick, set it down. 321. Swing around kick kick and one more. 321, swing around kick kick and center down. Go ahead.

Take your hips all the way back. Give me a stretch. Beautiful. Bring your body up. Let's drop down to your forearms.

Forearm plank. Here we go. We're gonna s forward, squeeze back. Left leg lift, saw forward, squeeze back, left leg lifts, saw forward, squeeze back, left leg, one more. Saw forward, squeeze back.

Left leg lifts good. Setting your knees down hands to the mat. Nice flat back here. Let's take your left leg straight back and take it over to that right side and take a look to the right. But now we're gonna swing our left leg around.

Bring her up, sink low into that lizard. Open up through your hip. Let's do that one more time. Coming back. Take a look to the right swinging around.

Drive up and coming back. Good. So we're taking our left leg off to the side. Center up your focus. Squeeze your belly, pull your right knee into your chest.

Here we go. 321, set it down. Swing your leg around. Keep it high. Come on back.

321. Set it down. Swing around, come on back. 321. Good.

Come around and one more. 321 and swing around and swing back. Good. Let's take your right leg back, tuck your toes. Squeeze your quad.

Squeeze your gluten when you're ready. Left leg comes right up into your high plank position. Inhale, prepare, exhale, find me your down dog. Lift your heel. So in your knees have a float to the top of the mat.

Stacking your body all the way up, taking your time up up up. We go rolling out your shoulders. Inhale. Let's reach to the sky. Exhale.

Sw swan. Dive down, inhale, half, lift, fold your body up, half or step your feet back, high plank position, chatter, runga tucking your elbows tight to your rib cage into that nice lower high co brush shoulders, relaxed. Exhale your air down dog. Good. Lift your heels, toughen your knees have or float to the top of the mat stuck in your body all the way up, rolling out your shoulders and he reach to the sky exhale to swan.

Dive down, inhale half this. Fold your body up. Hopper, step your feet back. Charanga Cobra. A dag down dog.

Exhale your air. Lift your heels. So in your knees, H A float to the top of the mat. Let's grab our ball this time. Bring your body all the way up.

We go beautiful. All right. We're gonna bring our left leg back. Find our little squat. Here.

We're gonna sink nice and low. Take that ball between your hands and you're gonna bring your left elbow to your right knee. Lift your right elbow, center it up and reach away. Drop elbow to knee, reach, drop elbow to knee, reach, drop elbow to knee. We're gonna reach and hold, reach and hold.

Give me that chap. drop down. Take that ball around your right leg. Here we go. Reach chap.

Drop around your right leg rich whoop trap drop around one more. Reach tap drop and around. Hold it. Pulse it. and squeeze all the way up.

Good quarter. Turn to the front of the room. Let's bring your body up. Give me a little balance. Now we're gonna drip down to our warrior three extending your ball out.

Now take your ball in your left hand, pass it around your back. Grab with your right center up. We're gonna just stand up, pull your knee through and reach away. Here we go. Take it around your back.

Stand your body up, finding that balance. Just take some concentration a little bit, finding those focal points good. Keeping your hips, square terminals are nice and tight. Thinking about that transverse of dominus wrapped around. Hey, hey, hey, go ahead.

You have one more for me. Here we go. Reach away now, friends, we're gonna hold it right here. Hold it. 43, two.

Take your left leg to the back, set your left knee down, take your ball in your left hand right here. You're gonna balance on the ball. Right hand goes to the mat. Your right leg scoots back. Give me one tricep.

Push up right foot comes forward, grab your mat or grab your ball. Reach up coming down down. Good. Here we go down up. Whoop.

Yep. Little instability on that left side, right leg back or not core bridge and one more sink down up. Good. Reach all the way up. Here we go.

Drop down. Eight seven six five four three two one. Nice job. Bring both hands together. Bring your left foot forward.

Beautiful. Oh, now we get to do it on the other side. Yay, here we go. Let's take your right leg back. Find me that squat sink low.

Here we go. Left elbow, no, right elbow, left knee and press drops elbow knee. You got that little heel lift just for fun. Squeeze, squeeze and one more reach away and hold it. Hold it.

Give me that chap. Sink down. Come around just your left leg. Here we go. Reach chat.

Drop around your left leg. Reach oh chat. Drop around your left leg one more God. Uh Some pulse it out. Squeeze all the way up.

Good quarter. Turn to the front. Here we go coming up, give me a little balance, reach, reach, reach away, abdominals are tight. Take that ball right hand, come around your back, exchange come all the way up. Give me that little bit of balance and push away around your back.

Come up. Give me that little bit of balance. How are we doing on this side? Who harder? A little more challenging for me?

For sure. Wow. All right, here we go. Let's try one more because I'm gonna do it. Those focal points really help.

But I will say when you're trying to talk. Yes. Right. And think it's much harder. Let's take that right leg all the way back.

Take your weight down to the right side, put your right knee down or your ball. I keep calling it weight left hand down, left leg back. Here we go one tricep, push up, left foot, reach up, drop down, swing back one tricep, bring it around, reach up down the mower, squeeze up and one more because we can all the way down all the way up coming up right here. Hold it, dropping down. Let's go.

Eight seven six five four three two one. Nice chat. Bring your ball to your chest. Bring your right foot forward, fold your body over down, down, down, down, down. We all set your ball off to the side, releasing the crown of your head down.

Giving your head a little shake. Yes or no. Beautiful bend your knees, set your hands to the mat. H or step your feet back. High plank position.

Chat, Aranga. Hold up, dog down, dog, exhale right leg flies high. Here we go. Friends knee to nose, fly high, sweeping to the top of the mat. Reaching up, stretching up, crescent lunge, sinking, low lifting high.

Let's open up into that warrior too. Shoulders. I relaxed. Let's humble our warrior. Reaching behind your body, interlace your fingers, open up your chest and we're gonna take our right shoulder to the inside of our right knee, releasing your head down.

Give me a couple of breaths here, releasing your hands, reaching back, stretching back and let's windmill our arms all the way down to the mat, right leg back. Charanga Co bar up, dog down, dog, left leg flies high. Need a nose, fly high, sweeping to the top of the mat. Reaching up, stretching that crescent lunge sinking low lifting high. Let's open up into that warrior.

Two shoulders are relaxed, reaching behind your body. Interlace your fingers open up your chest. Let's strap our left shoulder to the inside of your left knee. Humble your warrior, releasing your hands, reaching back, stretching back, windmill down. We go left foot back.

Chat Arana Co bar up, dag down, dog exhale, lift your heels up in your knees. Have her float to the top of the mat. Reverse your swan dive nice flat back. Let's bring our hands together, bring your feet together and slide into your chair, squeeze in through your inner thighs, extending your arms off to the side. Shoulders are relaxed.

Let's go ahead. Now, peel up your heels, hold it and pulse it right here. and set your heels down. Bringing your hands back. Heart center, peel up your right heel, bring your right foot back, reaching up, stretching up crescent lunge.

Now we're just gonna bring our body forward. I want you to kick your right leg high to the sky. Standing split. Beautiful. And let's stand our body up.

Right hand. Goes to right foot, quad stretch and set your foot down in hell. Reach hands together, slide into your car and home heel up your left heel, float your left foot back, reaching up, stretching up, crescent lunge, draw your body forward, kicking your left leg to the sky, standing split and stand your body up. Take your time. Left hand, the left foot wide stretch beautiful and at least down to the mat and how rich to the sky exhale.

Swan th down in hell hath lived. Fold your body up, hoop or tip your feet back, high play position. Charanga Paar at dag down dog exhale, lift your heel up in your knees. Have a float to the top of the mat. Have a seat.

All right, we're gonna take it into roller boat. Let's start with that. So we're gonna take our body, your knee or your feet are on the mat, you're gonna bring your feet up off the mat. You're gonna reach behind, you, grab onto your hamstrings. I want you to think about opening up your chest.

You're gonna roll your body back, scoot back. Keep your heels tight to your booties. So you're gonna roll back and as you come up, we're gonna extend your arms, extend your legs right into that bolt. Ok. So here we go, roller coming up and extent good.

Here we go. Roll back, open up your chest. Reach away. Good. Now, Tara, if it's too much, what do you got going over there?

Girl, I'm just placing actually my big toe on the floor. Love it as I extend one leg. Now, if that was too much, you could put both feet on the ground right and just try to balance for a little split second before you put them down on the ground and reach in front of you. So really scooping out your belly here. Let's do two more and hold it right here for Let's take your feet about as wide as your mouth here.

Sitting up. Nice and tall. Good. So we're gonna take it to our full body roll up and we're gonna add in that saw where we rotate your body, opposite hand to opposite pinky toe and then we're gonna come up and as we go back this time, I want you to keep your spine long, long, long for as long as you can and then scoop your belly out as you lower back down. Ok.

So let's start down, Tara. Let's go all the way down, down, down. We go, I think a great later take in your arms over your head, flex your feet, anchor down your heels, inhale your arms to the sky on your exhale, tuck your chin, blow through your mouth like you're blowing through a straw, roll your body all the way up. You're gonna rotate your body and reach to the sky flat back, flat, flat, flat, hold it, hold it, hold it, hold it so you can hold it. Scoop your belly and lower back down.

Let's try that again. Inhale up, exhale and s and Rich flat back, back, back, back, back, scoop your belly and lower back down. Good. Here we go. Inhale arms up, exhale, blow out your air, open up, but reach to the sky flat, back, flat, back, flat, back, flat back, scoop your belly, lower back down, inhale arms to the sky.

Exhale up, up, up, up, up, up, up, sss reach to the sky flat back. You go back, back, back, back school and down. Beautiful. Bring your arms up to the sky, release your arms along the side of your body. Let's go ahead now and bend your knees.

Set your feet to the mat. Inhale. You're gonna bring your right leg up on your exhale, bring your left leg up right up to table top, holding right here. Let's take our arms off to the side. I'm gonna have you take your palms and rotate down to the ground.

So grounding your upper body inhale, prepare and on your exhale. I want you to lower your legs down to the right side. So keeping your knees together, your chest is open, create a nice little twist through your spine and help prepare exhale center right back up, lowering down to that left side, doing your best to keep your shoulder blades on the mat. Chest is open in health repair. Exhale centers right back.

Uh Good. Let's go ahead. Reach around, grab on your hamstrings. We're gonna roll up to a seated position. We're gonna go right into our reverse plank here.

So we're gonna bring our hands behind our body. Fingertips are facing towards the front, your knees are bent and I'm gonna have you lift your hips right up into that reverse plank. Then we're gonna stabilize before we mobilize. Right. You're gonna pull your left knee in, extend your leg, pull your knee in, set it down.

Draw in reach, we hear my C drive, reach center down, drive, reach center down. Good drive, reach center down, drive, reach center one more each side, squeeze and one more and release all the way down to the mat. Good, nice job friends. All right, reaching your arms away and give a little shake here. We're gonna scoop our belly out.

We're gonna go into a seated 100. I'm actually not gonna count. I'm gonna time us. We're gonna do it for a minute. They get all messed up sometimes on the Coney.

So you're gonna inhale through your nose and you're gonna exhale. We're gonna pump those arms for taking this instability in through the arms. Tara. If you wanna lay all the way down, feel free to do that. I'm gonna try to keep her up here.

You can keep your feet on the mat if you want or I'm gonna bring my feet up, arms extended out, shoulders up, down, relax away from your ears and then you just pump that water inhale guide. So those arms are giving us that little instability. So you really have to tighten up through that belly. Work through your breath. Inhale.

Yes. Great job you guys. 10 seconds. Come on Pull your knees in. Let's have a seat.

So that's nice and tall. Awesome job. Let's go ahead and just rotate through your torso. Set up nice and tall. Bringing the crown of your head to the sky and center it up.

Let's switch sides here. So we had a lot of spinal rotation extension, flexion articulation today. You guys, oh, you're gonna have a happy, happy spine and center it up. Inhale. It's reached the sky, exhale.

Reach behind your body, interlace your fingers, open up your chest opportunity. Number 30 We have those humbles too. So great. We've had a lot of good chest expansion today. Draw your body forward, dip your right shoulder down, center it up, dip your left shoulder down, send it up, bringing your body all the way up.

Good. Relax your arms along this side of your body. On your next inhale, reach to the sky, bring your hands together, drying down heart center. Thank you so much for your time, your energy and your efforts today. That was Pilates Yoga Fusion for Tara.

Thanks for joining in it. That was so fun. You guys have an amazing day now, must stay.