Class 6: Spine
4 classes per week
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1h 4m
This class is all about the Spine, and we'll throw in some Pelvic movements as well.
Equipment Needed: Yoga Blocks. If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.
Time Markers:
0:40 CARs (warm up)
18:55 Jefferson Curls
24:25 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
25:52 Segmental Bridges
31:45 Thoracic Spine CARs
33:45 Spinal Segmentation Variation (Quadrupedal Base On Yoga Blocks)
37:35 Segmental Bridges Round 2
42:00 Thoracic Flexion/Extension (Standing Base Against Wall)
44:28 Thoracic Rotation (Standing Base Against Wall)
47:30 Thoracic Rotation + Side Bend (Standing Base Against Wall)
51:10 Segmental Bridges Round 3
53:30 Spinal Segmentation (Narrow Knee Quadrupedal Base)
55:35 Spinal Segmentation (Quadrupedal Base With Yoga Block)
1:01:30 Eccentric Spinal Segmentation (Seated to Supine Base)
It's important to note, the fundamental motion of our spine (unlike other joints) is Flexion and Extension. So this will be a huge emphasis in the class. Though I do have some rotational movements in here as well.
Proper Spinal Segmentation is so important for the health and strength of our Spine. We want each vertebrae to move relative to one another, which will help the spine to diffuse forces evenly throughout the entire spine. When we lack segmentation, the forces will be distributed unevenly, because certain segments of the spine aren’t contributing to the movement. This can lead to injury or dysfunction.
It's interesting that when we think of the core in the fitness industry, we mostly think of the abs and obliques. Often times when people struggle with back pain, they’re being told to strengthen their “core”. While that’s important, it’s also very important to improve the actual ability of the spine to move more efficiently.
A reminder - Please go at your own pace. If you need to pause the video and slow things down - you absolutely can. It’s always best to listen to your body and go at your own pace.
I hope you enjoy this class! Time to start a Spinal Twerk Team
Up Next in 4 classes per week
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Class 12: Hip Flexion & Extension
This class is all about the Hips. We'll focus on Linear movements like Flexion and Extension.
Equipment Needed: Yoga Blocks. Extra pad for your knee. Also possibly a stick for balance if you need it, but you could also use another prop or the wall.
Time Markers:
0:18 CARs (warm up)
12:12 Hip Fl... -
Class 22: Advanced Spine Circuit
Spine...meet progressive overload (Advanced Class)
Equipment Needed: Yoga Blocks. Weights are optional, but in the class we use Dumbbells, Kettlebells, Ankle Weights, and a weight belt.
Time Markers:
0:33 CARs (warm up)
5:55 Weighted Thoracic CARs (Wide Stance Base)
8:15 Loaded Spinal Segmenta... -
Class 29: Hip Flexion and Extension
In this class we’ll target Hip Flexion and Extension.
Equipment Needed: Yoga blocks and an elevated surface to place your leg on. Also sticks for balance if needed, but you could use other props for that.
In our hip flexion base I have Christa work in a bent knee position, but you could also wo...
