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REVOLVED TRIANGLE POSE
The third Triangle in this series is the Revolved Triangle Pose
In this variation we bring the opposite arm to the mat (next to the front leg), which means the spine needs to rotate further and in opposition to the alignment of the pelvis. It also means we have to work harder to rotate the rib cage and open the chest.
As always, use props and modify as necessary to make it appropriate to where you are in the process and take a break if you feel strain or pain!

BENT KNEE TRIANGLE POSE
The second in the Triangles series is the Bent Knee Version.
Like the other Triangles it offers strength and stretch to the legs, improves balance and mobilises the spine.
The variation in this clip also offers a great side stretch by way of reaching the top arm overhead. The more active this arm is, the more side stretch you will feel 🔥

EXTENDED TRIANGLE POSE
The Triangle Pose has many faces. In the coming 2 weeks we’ll bring you three variations, taught by the lovely Rachel
The Extended Triangle Pose strengthens and stretches your legs at the same time. It improves balance and helps improve mobility in the spine.
If your legs are not flexible, you can place your hand on the foot or on the lower leg and you can also use a yoga block or a couple of thick books to create an elevated platform for your hand.

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◾ As restrictions are starting to lift up, you may be going back to the office and even your Pilates or Yoga studio. While this is great, we want to continue supporting you in keeping up your Pilates and Yoga routine from home too 💪😊
* One off Annual Payment of £52 will be charged at the end of your 14 DAYS FREE TRIAL

With yoopod you can now stream UNLIMITED Pilates, Yoga and Mindfulness Classes for just £1 per week*!!
As restrictions are starting to lift up, you may be going back to the office and even your Pilates orYoga studio. While this is great, we want continue supporting you in keeping up your Pilates and Yoga routine from home too!
* One off Annual Payment of £52 will be charged at the end of your 14 days FREE Trial

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The third and final clip in this mini series is this variation on the Hundred. We’ll leave it up to you to decide if this is easier or harder than the original exercise… 😉
Keep leaning forward with your upper body as you circle the legs around
Keep the tail curled in (off the ground)
Keep the circles as big as YOU can control it without straining your back or your hip joints!
Thank you Jo JPilates Limited for being such an awesome and creative teacher!! 😊🙏

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The second clip in this min-series by Jo JPilates Limited is this variation on Roll-Over
It may seem like rolling with bent knees is easier than with straight legs, but actually… it is MUCH harder 💪🔥
Do your best to keep the knees bent and the heels as close to your butt as you can!
And as Jo says – use the arms! Press down into the Mat to support your body weight as you roll in both directions.
Have fun playing with this 😊

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Spring is in the air 🌸 and to match the renewed sense of energy and zest we will bring you a few beautiful and challenging variations from the wonderful Jo with a strong focus on Ab work
The first in the series is the Double Leg Stretch. Follow Jo’s cueing… it is all in there 😊
Have a wonderful and restful Easter Weekend 🐣🐇

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The last in this mini-series of rotations with Stewart Heffernanan is the challenging Triangle pose
If you are finding it difficult to lean forward with straight legs, you are in good company 😉 many people will find it very challenging! It is a BIG stretch… so do what you can and be mindful not to hurt yourself!
If you can add the twist, remember the 2 golden rules:
1. Keep your pelvis square and rotate from the waist up
2. Use the oppositional energy in the arms to increase the rotation through the trunk and open up the chest

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The 2nd twisty variation from Stewart Heffernan is the Lunge with a Twist
You can try twisting both ways (without changing the position of the legs…). Twisting in opposition to the front leg (as shown in the clip) might be a little harder.
If you find this too much, try placing a block under the hand to raise you up a little.
As best as you can keep your pelvis square to the ground and twist from the waist up
Think about how BOTH arms can help you find more rotation – one pushing down and one reaching up

GIVE IT A TWIST
In the coming weeks we’ll share a few twisty variations taught by the lovely Stewart .heffernan
We start with the Chair Pose, which looks simple… but quickly enough you may find that it is quite tiring 😉
See if you can keep your pelvis square with the legs and twist from the waist up.
Press top hand into bottom hand to help you find more rotation through the trunk
You may find that one side is easier than the other… that is totally normal… give the tighter side another go and maybe stay there for a little longer.
Enjoy 😊

New Class with Alan Herdman
A gentle class with the big (fitness) ball that will help you find your centre and work the Abs, Gluts and Back but mostly give you an opportunity to improve your balance.
Please be midful at home not to fall off the ball when bouncing around!!

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The third clip in the series with Lisa is working the muscles at the top and back of the shoulder joint. This movement is crucial for maintaining strong, balanced and well-functioning shoulders!
As in the previous clip, the alignment relationship between your trunk and shoulders is VERY important, so make sure you are sitting upright with your collar bones open wide across your chest. You can bend your knees a little or sit on a book (yoga block), but please make sure your trunk is upright and your head is above your shoulders (not fwd)!!
Make sure the elbows are a little soft (not locked) and that the movement takes place in the shoulder joint itself.
Also, make sure you are not squeezing your shoulder blades together. If you are not sure – squeeze them together as much as you can (to get a feel for it) and then do the rest of the reps while keeping the shoulder blades wide across your back

SHOULDER EXTERNAL ROTATION
Continuing the theme of fundamental shoulder movements with the Lisa
In this clip Lisa and Kathy demonstrate Shoulder External (outward) Rotation - the opposite movement to the previous clip…
The alignment relationship between your trunk and shoulders is VERY important, so make sure you are sitting upright with your collar bones open wide across your chest. You can bend your knees a little or sit on a book (yoga block), but please make sure your trunk is upright and your head is above your shoulders (not fwd)!!
You can try first without elastic band and check you have even movement between the arms
Using the band- if the suggested grip is not comfortable, you can try the opposite grip – the SHORT END of the strap will stick out of the thumb side of the fist instead of out of the little finger side of the fist as suggested here

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This month we’ll be working on some fundamental movements of the shoulder joint with the wonderful Lisa
The movement in this clip, called “Internal Rotation”, seems simple and straight forward, but many people find it challenging. Just holding the arms up at shoulder height can get very tiring very quickly… 🔥
Sit in a chair or stand up.
Do it in front of a mirror if you can – check that your trunk, rib cage and shoulders look as symmetrical as possible!
Elbows level with shoulders and shoulders (arm pits) “heavy” – please do NOT force them down but also keep them from lifting up to the ears…
Make sure the movement takes place WITHIN the shoulder joint. You can try this one arm at a time, while placing the opposite hand on the shoulder to keep it quiet.
Quite tricky, isn’t it? 😉

Leg Circles from One-Legged-Dog
The last clip in this mini-series of perplexing moves with Jean Hall 🙀
To untangle this move, think about your KNEE… from the One-Legged Dog position- move your knee in space – around… through the armpit… to the chest… from there reach all the way up and back
We are not out of the water yet… but keep swimming… steady strokes… we’ll get there!! ❤

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Lunge and Twist - Side to Side
Continuing with the current theme of disorientation moves… try this Lunge with transitions from side to side 😕
The coordination here can be quite confusing, but after you do it a few times you’ll find a rhythm and flow in it and might even enjoy it 😊
Don’t forget to breathe… ❤
Thank you Jean Hall 🙏