Pilates - West Dulwich

Wendy Jardine

Core, Centre, Power House

Powerful core training, suitable for all to do, or just watch, play and understand connection

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

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.

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.

38 Glutes, Hips, Knees, pelvic stability

38 Glutes, Hips, Knees, pelvic stability

Video number 38 (18 minutes)

Creating stability, working in prone, finding the layers of the heaviest muscle group, our glutes, aka buttocks. Working from the stabilisers outwards. With a hip flexor stretch and oyster to create space through the lumbar, releasing tightness in the front of the body and producing long, lean muscle tone with pelvic stability.

40 Balance safely for everyday life

40 Balance safely for everyday life

Video number 40 (7 minutes)

Finding our centre while balancing, finding our centre through a stretch, and maintaining the centre as we sway and circle through our feet. Challenging our balance, after finding deep connection, by taking our hands away from the wall. Challenging our balance as we rise through our feet and maybe close our eyes to further challenge our balance.

43 Let's Blast those Clasts

43 Let's Blast those Clasts

Video number 43 (12 minutes)

Full Body for all. Blast those Clasts, Bone Density, Strength, control, spine, abs, arms, legs, centre

44 Balance and tease our proprioception and sensory system

44 Balance and tease our proprioception and sensory system

Video number 44 (5 minutes)

For All. Core, Feet, ankles, legs, Balance, challenging and feeling our centres, maintaining our balance, teasing our proprioception and our sensory system.

45 Challenging our Core in Base

45 Challenging our Core in Base

Video number 45 (9 minutes)

For All. Core, stability of spine, adding load to our centre. Control, abdominals from the inside out, arms, spinal strength. Balance and Hundred in Base.

51 For the back, shoulders and core finishing with relaxation (part 3 of 3; 49,50,51))

Video number 51 (14 minutes)

This is part 3 of 3 and will open the chest, release the shoulders and the back and will strengthen arms by toning the triceps. The session ends with relaxation.

52 Isotoner Workout for the Abs, Shoulders, Spine (Part 1 of 3; 52,53,54)

Video number 52 (23 minutes)

Warm-up with the Isotoner (or a band or dressing gown belt) targetting the centre, the hip rotators, the posterior chain including the hamstrings will be stretched. Working from the inside out.

 

 

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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
Unit 26449
PO Box 6945
London W1A 6US

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