Pilates - West Dulwich

Wendy Jardine

Beginner Sessions

Suitable if you've not done Pilates before and for advanced students who want the fabulous fundamentals

1 Breathe, connect, lengthen and begin your Pilates journey

1 Breathe, connect, lengthen and begin your Pilates journey

Video number 1 (9 minutes)

Good for spine: Lying face up; hip hitches, breath, core connection, neck and full body stretch

2 Welcome to the wonder of releasing the body

2 Welcome to the wonder of releasing the body

Video number 2 (11 minutes)

Good for core connection: Lying face up knees bent; pelvic tilts, pelvic circles, full spine stretch with legs to one side, shoulder bridge

3 Welcome to toning every muscle of our posterior chain

3 Welcome to toning every muscle of our posterior chain

Video number 3 (8 minutes)

Good for upper back and middle back strength: Lying face down; extending through the back, legs, hamstrings, buttocks and quads, triceps and swan dive

4 The wonder of the Hips

4 The wonder of the Hips

Video number 4 (12 minutes)

Good for hips: Lying on side; deep stabilisers of hips, outer thighs, inner thighs, breath to lumbar spine

5 Everything you need to feel tall and strong

5 Everything you need to feel tall and strong

Video number 5 (13 minutes)

Good for warming up, preparing for sessions: Standing; placement, mobilisation of neck, spine, sides, hamstring stretches

6 Feeling good, releasing and lengthening with the help of a wall

6 Feeling good, releasing and lengthening with the help of a wall

Video number 6 (12 minutes)

Good for neutral awareness: Leaning into wall; spine and neck placement and ease, posterior chain stretch, stabilisers of shoulders, abdominals, hamstring stretch,

7 Making the neck feel good

7 Making the neck feel good

Video number 7 (7 minutes)

Sitting throughout . Breath. Stretches for the neck, turns, tilts and releasing into the hand increasing mobility, roll downs sitting working the lats and mobilising the spine.  A wonderful way to balance your neck and spine.

8 Looking after our feet

8 Looking after our feet

Video number 8 (11 minutes)

(Chair, golf ball and table top, or similar) Massaging the feet over a golf ball, calf stretches, noticing imbalances through individual foot rises and individual foot curls, strengthening and mobilising the feet. (Look at session 75 to easily and passively align the big toes with an everyday office elastic band).  

9 Feeling and Finding the abdominals from the inside out

9 Feeling and Finding the abdominals from the inside out

Video number 9 (9 minutes)

(Bath towel and cushion) Finding the deep abdominals, using the resistance of the cushion and then teasing the core.  Adding the movers, the side oblique fibres and the six pack, and then consciously engaging them all to roll up with ease and fluidity, and against gravity, with no tension in the neck or shoulders.

10 Rolling and challenging the abs

10 Rolling and challenging the abs

Video number 10 (7 minutes)

Rolling like a ball; building layer upon layer into open leg and advanced rolling.

11 Stand, grow and ease your spine

11 Stand, grow and ease your spine

Video number 11 (8 minutes)

Shoulders, neck, spine, sides, hamstrings, balance

12 Understanding the Plank

12 Understanding the Plank

Video number 12 (8 minutes)

Building layer upon layer from the inside out, into full plank with circles

 

 

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"You will burn between "228 and 277 calories per hour of Pilates" "

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Wendy Jardine Pilates
Unit 26449
PO Box 6945
London W1A 6US

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