This is the SECRET PAGE for my Level 1 Mat students; please don’t share the page or the links with other people. I’ll update it each week, after class has occurred.
How to get to the Zoom class (same info for all classes for the entire semester!)
- Meeting #: 876 746 0037
- Password: 231199
- You can download Zoom and plug in the meeting # & password OR you can use this link:
- Link:https://portlandcc.zoom.us/j/8767460037?pwd=M09BQkNLRzR5RXRRaFBDOFNlZVhNQT09 (you will likely need to cut & paste this)
I’ve decided to keep 2 weeks of videos live for you this semester, so you’ll have some choices to work with when you’re on your own. I update this page on Thursdays.
We’re clicking along, adding new exercises!
The Foot Release — using a book — will help turn on the proprioceptors in your feet as well as re-setting the plantar (bottom of the foot) muscles.
The Magic Squat is a neurological trick to re-set muscle tension around your 3-dimensional hip. Lazy muscles get the cue to wake up, while over-workers get the cue to turn down their volume.
We also added two new positions this week:
Seated, with hips raised for Spine Stretch Forward and Saw. It’s a good idea to have a yoga brick or a throw pillow available for these moves.
Reclined Gas Pedal for Hug a Tree, Shaving, From the Chest and From the Hip. These four exercises are known as the Front Rowing Series.
Click Here for the Class 3 Video
We repeated allll the moves from Week 1 and built on those concepts. The 100 got a smidge harder by lifting the legs. IF your low back complains, just keep the legs down.
NOTE on your Rolldown (Pilates sit up exercise.) The rules are: legs aren’t allowed to lift up AND it’s illegal to throw your your torso to get up off the mat. Both of those things will impede strength building. Work in the range that you can control. Do that, and I PROMISE you’ll get stronger, and your range of motion will improve over time.
NOTE: when using the ball/towel roll under your hips….your pelvis is supposed to stay still when you move your legs. TIP: your back waistband will be OFF the mat; don’t allow it to bounce. Aiming your legs HIGH is easier to manage, yet you’re still getting work done. Aiming your legs LOWER here is more challenging — you’re only allowed to do this IF you’re controlling your pelvis.
Click Here for Week 2 Video