Pilates - West Dulwich

Wendy Jardine

Pilates Moves: Broken down and Mastered

Moves are truly just many muscle groups being controlled at the same time. Breaking down the move, bite size after bite size, leads to mastering the whole with flow and precision

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.

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

19 Sides, Shoulder Bridge, Lateral Flexion, Plank, ABductors

19 Sides, Shoulder Bridge, Lateral Flexion, Plank, ABductors

Video number 19 (15 minutes)

Side Stretch, Abductors in lateral flexion, Shoulder Bridge with leg lifts, Side bend into plank into side bend, plank with circles, child pose. Always building the layers safely.

20 Rolling, Rocker, Teaser, Roll Over

20 Rolling, Rocker, Teaser, Roll Over

Video number 20 (10 minutes)

Rolling like a ball with balance, rolling with single long legs, open leg rocker, Teaser and roll over. Always building the layers safely.

21 Feeling the Swan Dive to Advanced Rocking, Full body.

21 Feeling the Swan Dive to Advanced Rocking, Full body.

Video number 21 (9 minutes)

Swan dive, Rocking swan dive. Building the layers safely.

22 Understanding The Hundred and Heel Slide (puppy appears in this video only)

22 Understanding The Hundred and Heel Slide (puppy appears in this video only)

Video number 22 (15 minutes)

The Hundred. The Heel slide, Arm circles and upper spinal flexion. Adding layer upon layer.

23 Four-point kneeling swimming, shell, moving cat

23 Four-point kneeling swimming, shell, moving cat

Video number 23 (10 minutes)

Swimming and Cat stretch. Adductor stretches in shell. Adding the layers with strength and flexibility.

34 The Roll Over

34 The Roll Over

Video number 34 (10 minutes)

Session to strengthen the anterior chain and stretch the posterior chain. The Roll Over takes every fibre of the body to advanced connection from the inside out.

35 The Swan Dive

35 The Swan Dive

Video number 35 (11 minutes)

Session to strengthen the posterior chain and stretch the anterior chain. The Swan Dive takes every fibre of the body to advanced connection from the inside out.

41 Abs and Bones Rolling, Seal, Crab, Jack Knife

41 Abs and Bones Rolling, Seal, Crab, Jack Knife

Video number 41 (11 minutes)

Rolling, Seal, Crab, Jack Knife Abdominals, bone density, quads, hip rotators, balance, control

67 Teaser RollOver Boomerang

Video number 67 (10 minutes)

This video is for those who want to challenge and control every bit at once, an advanced session.  You could tag this session onto the end of a 50 minute, but definitely do a warm-up and away you go.  Rolling, Advanced rolling, Roll Over, Teaser, Teaser with legs crossed and Boomerang to include the sartorius muscle, essential toning to maintain ballet-fitness and prevent injury.

71 Lungs lungs lungs

Video number 71 (15 minutes)

Standing all the way through (or sitting if preferred) we breathe into every bit of our lungs and increase our lung capacity together. We'll oxygenate and rid ourselves of what we don't need and revitalise the good.  You'll lengthen and release your whole body, too.  Suitable and vital for all.

 

 

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"Watch a cat, as it lazily opens its eyes, slowly looks around, and gradually prepares to rise after a nap. First, it gradually rises on its hindquarters and then gradually lowers itself again, at the same time sprawling out on the floor, leisurely stretching its forepaws (with extended claws) and legs. Observe closely how all its back muscles actually ripple as it stretches and relaxes itself.... Observe, too, how cats sleep - utterly relaxed whether they happen to be lying on their back, side or belly, Contrology exercises emphasize the need for this constant stretching and relaxing"

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Wendy Jardine Pilates
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PO Box 6945
London W1A 6US

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