I LOVE the combination of yoga and pilates. The stretching, strengthening and toning I feel after every session is amazing and unique to this combination ONLY.
We spend so many of our workouts busting our butts to burn calories, thinking we can only maximize our fat burn if we speed up the pace, up our intensity and/or add all sorts of crazy cardio boosting exercises. Do we ever stop to think about what our body actually needs? That just maybe, in order to do all of this crazy high intensity planking and jumping, running and weight lifting, we need to maintain flexible ligaments and joints?
Now don’t get me wrong, I love a good sweat sesh, but I also feel our bodies need a good stretch a minimum of 3 times per week to properly function and perform. An overly tight body will produce poor cardio performance times and eventually wreak havoc on our body. Body imbalances, strains and tears can result over time.
And what about our minds? In today’s world of RUSH, HURRY and more RUSH, we are always on the go trying to fit as much work as we can into a 24 hour period. We oftentimes don’t even allow ourselves a proper night’s sleep. So where and when do we allow our minds and souls a chance to breath if we continue to bring this “rush” mentality into our workouts? My intention when I’m working out is to free myself of the daily grind and any stress I am feeling. I want to dedicate one hour to myself and my body when I can really nourish my body and give it a chance to strengthen and HEAL.
Yes, HEAL. Sweating to flush out those daily toxins, fast exercises to get my endorphins pumping, and stretching to calm my mind and prevent injury.
So I’ve made a list of a few exercises I NEVER MISS OUT ON! If you don’t have access to a pilates barrel, that’s OKAY. Try these moves on your bed or a higher counter top. (They’ll be just as effective in helping you stretch as the barrel)!
Ballet Second Position Hamstring & Side Stretch-
Facing forward to feel a stretch in those inner thighs or facing the foot to feel more of a hamstring stretch! Remember to lengthen up in a vertical position before stretching over your leg. Never push yourself too far! Take your time and be safe!
Quad Stretch-
Bring your knees together and square up your hips facing directly forward and level. Slightly lean your entire body forward then take it back toward your lifted heel. Guaranteed you will feel the stretch all over your front upper thigh (quad muscles)!
Yoga Lotus Pose-
Cross your legs and sit, taking some nice deep inhales and exhales focusing on your breathing. Ground your sit bones on your mat.
Seated Side Stretch-
Lengthen your body upward before side bending. Try to keep your opposite hip down to really feel your side lengthening.
Downward Dog-
Try it with your own dog or two! Palms down, really stretch and lengthen from the fingertips to your tailbone. Drop those heels down and back to stretch your hamstrings. Press your chest back towards your thighs and relax your neck, head and shoulders.
Downward Dog Hip Opener-
Start in your downward dog and lift one leg up. Bending the knee, rotate your hip open as much as you can, allowing the knee and lower leg to follow. Your hip should begin to open up with each breath.
Dolphin Pose-
If your shoulders felt good after your downward dog, try dolphin! Feet together if your hamstrings allow you to drop those heels and feet apart if your legs are a bit more tight (as pictured below). Press those shoulder blades down and back to feel your lateral (back) muscles engage. Keep your shoulders away from your ears and you should feel your back lengthening with each breath!
Kneeling Quad Stretch-
Kneeling on your hands and knees, reach the same side arm to foot and gently pull, lifting the leg and lifting your chest. You should feel your chest and shoulders open up as well as your hips and quadricep muscles!
You should feel amazing after this quick stretch sesh’! 20 minutes a day is all you need! And don’t forget, a minimum of 3 days a week is best. Try it and let me know how you feel after a week or two!
xx Shanna