acorepilates

Morning! It’s arrived! Our Winter Awakingibg Seasonal Sunday Retreat! So looking forward to our morning with good company, stretching and Mindfullness!

As Sunday is nearing you will find me by the fire practicing my stretching and Pilates classes with the resistance band. Our attendees on Seasonal Sunday at Pause & Breathe CICwill get a chance to experience lots of chest opening, rotation, mobility and strengthening exercises that will truly awaken their senses and feeling ready to awaken from winter ❤️ I think we have a space left so if you would like to join us please get in touch.

Not long to go to our Winter Awakening seasonal Mindfulness and Pilates half day retreat with Pause & Breathe CIC. I will be sharing some of my preparations later this week…. It’s always nice to start with a light box!

Happy New Year everyone! 2023 was really enjoyable for acorepilates with me starting up my teaching practice again after a long rest! I have really appreciated all the support I have had from so many of you. We are so excited to be welcoming in 2024 and everything it has to offer! It might not always be easy but with the right mindset and movement you can always get through whatever 2024 decides to gift you 🙌 I know I will be embarking on a few developmental challenges this year and hope to share these along the way! Have a great Hogmanay and New Year ❤️

“I offer you peace. I offer you love. I offer you friendship. I see your beauty. I hear your need. I feel your feelings.”
― Mahatma Gandhi
May y'all walk in Friendship, Peace and Luvs!

25.

Merry Christmas everyone! We hope you have enjoyed this Pilates adventure! I have really enjoyed creating it and taking the time each day to put my mind and body first during what can be a very busy and overwhelming time of year. We did it so well done!

Today’s exercise really channels what I hope you get at some point over the festive break and that is rest….. Have a lovely day and a happy new year when it comes. Remember if you have enjoyed these exercises and would like to practice some more I am teaching a Winter awaking class on Sunday 28th January at The Place to Pause and Breathe. Along with Susie Hooper we will be offering a nourishing mindfulness, Yoga Nidra and Pilates morning session.

What is it? Rest and Release

What does it do? Above all it resets the body and allows you to take a moment to check in with yourself and note how the body is feeling.
How to do it? You may want to put a cushion under your glutes and a blanket to wrap over yourself. Line your lower back with the bottom of the bolster or rolled up blanket/duvet, something that will give you elevation.

Lengthen your back onto the bolster with your legs either bent or stretched out. Make sure your head at the top of the bolster. Let your arms fall to the side or reach them over head into a position that opens the front of the body and create a nice stretch. Then just close your eyes and melt into this position for 5 minutes or as long as you feel you need.

Key Tip? The more you relax into this the better it will feel. 🎄❤️

24.

It’s nearly time for Santa folks! So let’s slow it down and start our relaxation phase of the exercises.

What is it? Chalk Circle

What does it do? Helps to mobilise the chest and shoulder area, opening the ribcage whilst supporting relaxation.

How to do it? Lie on your left hand side with knees bent forward. You can place a cushion under your head for support if required. Place your left arm out in front of the chest with the right arm on top. Inhale to prepare as your glide your top arm above your head. Let your fingertips make contact with the mat as it moves along with the head following the hands journey. Exhaling circle the arm round past the hips and round the front of the body to meet the bottom arm again. Continue this for 5 times then roll onto your back and repeat on the opposite side.

Key Tip? Let your torso move freely during this stretch as the arm circles. Your body should not be restricted and relaxed from any tension.

23.
What is it? Mermaid

What does it do? Promotes release along the side of the body by mobilising the spin in side flexion developing strength in the oblique muscles.

How to do it? Sit on your mat and draw your right leg bent and foot towards the left thigh with your left leg bent behind you. Place your right arm out to the side and lengthen through the crown of the head. Inhale as you lengthen your left arm up parallel to your right ear. Exhale as you side bend to the right allowing the left arm and head to reach over the head whilst the right hand and forearm slide to the right. Inhale as you return the spine to centre. Then exhale as you lengthen the right arm overhead towards the left, placing the left hand on the mat to support. Inhale as you return to centre. Keep the right hip towards the mat throughout the movement. Repeat for 5 times then switch leg positions and repeat on the opposite side.

Key Tip? Imagine your are in between 2 panes of glass and can only go side to side. Try and avoid leaning back into the spine

22.
What is it? Roll up

What does it do? Promotes mobilisation of the spine whilst challenging the abdominals.
How to do it? Lie on your back with your arms lengthened over head with feet flexed. Maintain a neutral spine and engage the abdominals. Inhale to prepare, exhale as you raise your arms simultaneously begin to roll up from your head, neck and upper back, continue to role the rest of the spine sequentially off the mat. Lengthen the C curve over the spine. Reach your arms forwards towards the feet and inhale, then exhale as you start to role the pelvis and spine back along the mat returning the head to the mat and arms overhead.

Key Tip?Try and roll smoothly through each segment of the spine and roll directly through the centre avoiding deviation to the side. .

21.

What is it? Leg Lift and Lower

What does it do? Strengthens the gluteal muscles and stabilises the hip, developing side lying stability.

How to do it? Lie on your right side with your left leg bent, foot in line with the pelvis. Place your left hand in front of your upper body to support you. Lengthen the top hip away so you create a little space between the mat and right side of your waist. You can place your right hand under your head or lye your head down on your right arm extended above your head. Inhale to prepare, lengthen the left leg reaching the top hip away to create a little space between the right side of the waist and the mat. Exhale as you lift the leg up, at the top inhale and point the foot as you return it to the mat.

Key Tip? Avoid over reaching the leg and letting the waist sink into the mat. Lift as far as allows you to keep a neutral spine and stability in the hips.

20

What is it? Inner Thigh lift

What does it do? Strengthens your inner thighs

How to do it? Lie on your right side as you did for Side Kick yesterday with your right hand supporting your head or lengthend under the head (picture 1) . Bend your left leg and place your foot flat on the mat. Your left heal should be in contact with centre of your right thigh. Wrap your left hand under from the inside of the left leg to hold the ankle. Inhale to prepare, lengthening the right leg with a flexed foot, exhale as you lift the right leg up and inhale as you lower. Keep reaching the right leg away from the hip to create length and strength throughout. Do this exercise slowly with intention for 10 repetitions then repeat on the left side.

Key Tip? Stay upright in the front of the body and lift the moving leg from the hip joint and try and clear the leg from the mat during the lifting phase.

19.

What is it? Side Kick

What does it do? Helps to mobilise and strengthen your hips, quads and hamstrings whilst challenging spinal stability.

How to do it? Lie on your right side with your left leg bent, foot in line with the pelvis. Place your left hand in front of your upper body to support you. Lengthen the top hip away so you create a little space between the mat and right side of your waist. You can place your right hand under your head or lye your head down on your right arm extended above your head. Inhale as you sweep your left leg forward with a flexed foot, hinging from the hip joint. Try and keep the pelvis stable as you inhale and draw the leg slightly behind you flexing the foot as you go. Repeat this movement 5 times and repeat on the left hand side.

Key Tip? Keep the chest open and avoid sinking into the front body, use your supporting arm to keep to lifted. Avoid reaching the moving leg back too far sacrificing the stability of the spine and hips.

17

What is it? Swimming

What does it do? Promotes spinal stability by moving the arms and legs independently from the torso and also develops strength and stamina in the upper back and shoulder muscles.

How to do it? Lie on your front with arms extended over head, palms down and legs long, hip distance apart. Lift your head slightly off the mat but keep it in line with the neck and spine. Inhale for a count of 5 as you lift the right arm and left leg simultaneously off the mat, then as you return these to the mat switch with the left arm and right leg off the mat. Exhale for 5 counts and continue the breathing pattern of 5 in and 5 out. Try to do this exercise for 30 seconds to start with.

Then come into rest pose (last 2 pictures) Keep your glutes towards the heals and try and relax the whole body. As a variation you can widen the knees towards the side of the mat with toes touching. This is a really nice inner thigh stretch as well.

Key Tip? Keep connection with your core and imagine your hips have that bowl of water on them again and your trying to not spill any. This is a tricky exercise so go slowly to start with before alternating at pace.

16
What is it? Cobra

What does it do? It mobilises the spine into extension and strengthens the muscles down the back of your body, while lengthening the muscles down the front of your body.
How to do it? Lie flat on your front with your legs long. Rest your forehead on the mat with your neck long and in line with your spine. Place your arms out to the side with your elbows flexed to 90 degrees. Inhale to prepare, exhale as allow the head and chest, and ribs to lift from the mat. Imagine you have torch on your breastbone shining forward. Lengthen your shoulder blades back and downwards. Inhale as you start to come back down, ribs first, chest and head back to mat. Keep the tailbone tucked under and repeat 5 times.

Progression - When you feel comfortable doing this modification, progress to drawing up to lifting the tummy from the mat and extending the arms long (last picture). Press your hands firmly on the floor to avoid collapsing down one side. Keep wide in the collarbone.

Key Tip? If you find your hip bones are pressing into the mat and making your pelvis feel uncomfortable, try placing a blanket under the front of your pelvis.

15.

What is it? Spine Twist

What does it do? It promotes balance and good posture, whilst lengthening the hamstrings.

How to do it? Sit upright with your pelvis and spine and your legs lengthened and feet flexed in front of you, inner thighs connected. Raise your arms up to shoulder height in a T position, draw up through the crown of the head and look forward. Inhale to prepare, exhale as you rotate your torso and arms to the left, allowing your head to follow the spine. Bring your eye gaze over the shoulder and pulse the upper body twice at the top of the twist. Inhale as you return to centre and rotate to the right side and pulse twice again. Repeat on both sides for 10 times.
Key Tip? If you find you are rolling back in the spine, place a cushion under your pelvis to help bring you into a neutral position. A variation can be to sit cross legged with the arms crossed out in front of the chest at shoulder hight. From here rotate the torso with the forearms following in line with the spine.

14.

What is it? Side Bend

What does it do? Mobilises the spine and develops shoulder strength as well as working the obilque abdominal muscles

How to do it? Sit on your left hip with the left leg bent underneath you. The foot is in line with the pelvis. With your left arm supporting you, place the left palm on the mat, outstretched directly to the side. Cross your right foot over the left ankle so that the sole of the foot is flat on the mat in preparation to support your lift. Inhale to prepare, exhaling lift from your hips and draw your right arm up to the sky, at the same time straightening our legs, connecting your inner thighs. Inhale at the top of this exercise with the eyes looking towards the top arm and then exhale as you bend the knees and return to the starting position. Repeat for 5 times and then complete this exercise on the left side.
Key Tip? Try to keep the torso and hips facing forward and use your core connection to maintain balance.

Lots of amazing events coming up in January - what will you join us for?

These are all being held in The Place to Pause & Breathe in Bonnybridge.

Click here for more information and to book your place: https://bookinghawk.com/events-overview/pause-and-breathe/531