Pilates Class on Monday Recap
We spent the entire class on the physio balls. The balls we used were 65 cm in case anyone is interested in buying one for their homes. 65cm tends to be the best size for most people (even if you are short like me!)
Seated on ball:
Bounce up and down (remember to not let the ball feel your weight - like sitting on someones lap)
Continue to bounce and add in arms - lift and lower, side and down
Jumping jacks on ball
Slow down your bounces and come to a still position
Coccyx curls - don't lose height or compress low back
Hip Circles - right and left
Crunches - ball at bra line and tailbone is anchored down (like 1/2 curls on mat)
1/2 curl with a knee fold - tricky! one side of your body is trying like mad to stabilize you and the ball needs to stay still.
On backs on the mat:
Bridges - knees over ball, straight legs with heels on ball
Single leg balance - in bridge, take one leg off ball and hold then switch legs
100's - ball in between ankles, legs in air
1/2 curls with ball resting on stomach; roll ball up to knees as you curl upper body off mat - keep tailbone pointing towards heels - no tucking
Knee folds - from the 1/2 curl keep your head up, arms straight and ball at knees. Feet lift off mat and lower and lift the legs with ball staying put at knees.
Double leg stretch - ball between ankles - extend legs away from center and pull back in - range can be small if you aren't strong enough to support low back.
Rolling/Balance - hold ball in air and find your balance point on your tailbone - roll back and up each time trying to balance
Spine stretch - sit with legs mat width apart and roll the ball forward as you stretch your back and your hamstrings
Swan - on stomach over the ball, legs hips width apart - anchor your pubic bone and rest your arms to the sides of the ball as you lift your chest slightly off the ball
Kneeling Side Kicks - kneeling with one leg straight out to side and knee closest to the ball is bent - wrap your arm over the ball and press your hips laterally into it as you lift and lower and then circle the straight leg
(modification - try standing with ball against wall, hips pressing into ball and lift outside leg)
Standing with ball on wall, backs on ball
roll down to stretch pressing back/butt into ball
Squats - only go as low as you are comfortable
Plank - kneel in front of ball and place elbows on top - lift body off mat and press ball away until your legs are straight and you are holding your abs to steady yourself. Lower after a few breaths and repeat 2-3 more times.
Arch over ball to get a big back stretch then sit up again and finish with the bouncing you did at the beginning of the workout.
Nutritional Counseling:
We did finally get to talk about greens and green vegetables, but first Alice talked with us about our negative speak when it came to our food preparations. For example - Sonia said she was too lazy to cook and Alice said "You have a full time job, live in a city and lead a busy life. That is not lazy. Lazy is lying on a couch all day. You just haven't developed the 'self-care' skill to make the food which is appropriate for you."
Another discussion ensued about stress eating and again wise Alice proclaimed "we don't have to eat over our stress/feelings." She brought to our attention the idea that maybe we are missing something else in our primary foods. During this discussion, Sarah coined the term "sugar tooth" to describe her recent activities in the sweets department.
A shopping list was passed out as was a list of "amazing greens"
In oriental medicine, green is related to the liver,emotional stability and creativity
"Bitter" is the flavor associated with the liver based on the 5 element theory of fire, water, earth, air and metal. Alice explained that each organ system is associated with a flavor such as sweet, bitter, pungent, salty and sour.
Women tend to lack in minerals and dark, leafy greens contain a lot of minerals.
Greens also contain phytochemicals which boost our immune systems and help fight disease.
Fermented foods help build intestinal flora.
The handout really says it all so if this recap seems lean, I apologize. Don't forget to pick one up next week. Our homework was to try a new green and here are some suggestions:
Kale
Collard Greens
Dandelion
Spinach
Arugula
Endive
Watercress
Bok Choy
Most of these can be blanched, boiled or sauteed. Recipes were included in another handout.
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