Short Class 19: Spine Circuit
10 - 20 minutes
•
16m
Spine Circuit Snack! Only 15min but packs some buttery punch
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm-up)
2:45 Thoracic Rotation at Wall (Standing Base)
5:25 Cervical Flexion/Extension (Supine Base)
7:40 Thoracic Rotation (Quadrupedal Base)
11:42 Anterior/Posterior Pelvic Tilt (Standing Hip Hinge Base)
13:40 Spinal Segmentation (“Up-Beard” Base)
In this class we'll warm up with Neck and Thoracic CARs, and then prioritize 5 movements:
1. Thoracic Flexion + Rotation (Against the Wall)
2. Cervical Segmentation (supine)
3. Thoracic Flexion + Rotation (Quadruped)
4. Anterior - Posterior Pelvic Tilt (Standing Hinge)
5. Spinal Segmentation (Up-Beard base)
A lot of people hammer away at thoracic extension drills, but you'll get more bang for your buck with thoracic flexion and rotation. Increasing mobility in Flex/Rot will help increase your mobility in thoracic extension as well. So in this class we make Flex/Rot a priority with two of the movements.
We address Cervical Segmentation as well, which is an area many people struggle with. We have a lot of neck pain in our society, and the lines of tissue and muscles in this area have become weak due to our lifestyle. So addressing the neck with specific training will be important for neck health.
Anterior/Posterior Pelvic drill is another important one. Many people struggle to dissociate their pelvis form the hips and low back. Learning how to dissociate away from the hips and lumbar spine, and also developing better neurological control will really improve the overall health of not only the pelvis, but surrounding areas as well.
Lastly we'll do our spinal segmentation drill in a new base to switch it up and allow for more variability. If this base is not comfortable for you, you can always do it in our traditional quadruped, or standing hip hinge position.
I hope you enjoyed the class!
Up Next in 10 - 20 minutes
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Short Class 23: Neck and Pelvis Circuit
This class will be for the Neck and the Pelvis
Equipment Needed: Yoga Blocks
Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8... -
Short Class 24: Lower Body Warm Up
Lower Body Warm Up Class
Equipment Needed: Optional. If you have a tennis ball and stability ball keep them close by as you can create harder progressions with these items, but neither are mandatory.
Time Markers:
0:20 Hip CARs - bent and straight leg (Side Laying Base)
3:33 Knee CARs (Seated ... -
Short Class 25: Upper Body Warm Up
Upper Body Warm Up Class
Equipment Needed: Optional. If you have a yoga block, tennis ball, stability ball, and a 1-3lb weight - keep them close by as you can create harder progressions with these items, but none are mandatory.
Time Markers:
0:27 Shoulder CARs (Standing Base)
2:00 Scapular CARs...
