Exercise Setup And Movement

Question 1

Pelvic Curl

Answer 1

Foundation / Fundamental

• Lying supine in Neutral spine.
• Knees bent, Legs parallel - hip width apart (1 fist).
• Feet placed firmly on Mat (closer to bum so can reach and touch heels with fingertips)
• Arms by sides, palms down

EXHALE: Draw abs in. Pelvis tilts (hip bones towards mat) & back imprints gently
Roll/Scoop up pelvis & spine, 1 vertebrae at time (as far as shoulders).
- Nice straight line all way from chest to knees.

INHALE: Pause at top. Check in with feet - weight even across all 10 toes.

EXHALE: Roll back down - articulate through spine 1 Vert at time.
Relax abs. Back to neutral spine.

INHALE: Pause

Question 2

Spine Twist Supine

Answer 2

Foundation / Fundamental

PRE SET UP:
- Lying supine.
- Lift arms straight up, palms facing each other
- Take arms out to sides - T position. Palms face up.

• Pull abs in, imprint lower back gently to mat.
• Lift one leg to TT, hips & knees 90 degrees. Shin parallel to floor.
• Bring other leg up to join. (Abs engaged, maintain imprint)

INHALE : Lower legs to side, towards me, about 45degree angle.
Opposite hip lifts off floor as you twist. Abs to control.

EXHALE: Lift legs to return to centre (start position)

INHALE: Lower legs to opposite side
EXHALE: Return to centre - TT

To come out - Back to centre, one leg down then the other.
Bring arms up straight, then lowe to sides.

Question 3

Chest Lift

Answer 3

Foundation / Fundamental

• Lying supine in neutral spine,
• Knees bent, Legs parallel, feet on mat hip width apart
• Fingers interlaced behind head (no light coming through fingers)

EXHALE: Lift head and chest.
INHALE: Pause

EXHALE: Lower chest and head, return to start position, neutral spine
INHALE: Pause

To come out - Release arms by sides

Question 4

Chest Lift with Rotation

Answer 4

Foundation / Fundamental

Starting at top of Chest Lift position:
- Lying supine in neutral spine,
- Knees bent, Legs parallel, feet on mat hip width apart
- Fingers interlaced behind head (no light coming through fingers)
- Draw belly button in. Lift head and chest up

EXHALE: Rotate trunk to side - towards me
INHALE: Return to center

EXHALE: Rotate to other side
INHALE: Return to center

To come out - Lower chest & head to mat. Neutral spine. Release arms by sides

Question 5

Single Leg Lift

Answer 5

Foundation / Fundamental

• Lying supine. Neutral spine.
• Knees bent, feet placed firmly on Mat.
• Arms by sides, palms down

EXHALE: Lift one leg to TT. Point toes
Draw abs in.

INHALE: Lower leg (keep 90 degree angle at knee). Touch mat with toes.

EXHALE: Lift same leg back up, just beyond the hip joint
INHALE: Lower leg, touch mat with toes

Question 6

Leg Changes

Answer 6

Foundation / Fundamental

Starting in Single Leg Lift position:
- Lying supine. Neutral spine.
- Knees bent, feet placed firmly on Mat.
- Arms by sides, palms down

Same as single leg lift but both legs are moving - lifting and lowering opposite legs at same time Without moving the spine / rocking in pelvis…

INHALE: Lift one leg to TT, toes pointed
EXHALE: Switch legs - top leg lowers while bottom leg lifts (toes pointed)

To come out - both legs to TT, take one foot down to mat then the other

Question 7

Hundred Prep

Answer 7

Abdominal Work / Fundamental

• Lying supine. Draw abs in. Engage core.
• Bring one leg up to TT, then the other.
• Arms up and back overhead, palms facing up to ceiling

EXHALE: Lift arms up to ceiling. Lift head & chest, Bring arms over to sides
(palms down, arms parallel to floor, floating off mat).

INHALE: Lift arms (to 90 degrees in shoulder joint)
Lower head & chest as one unit
Arms float back overhead, return to start position

Question 8

Roll Up

Answer 8

Abdominal Work / Fundamental

• Lying supine. Neutral spine.
• Arms overhead, palms facing each other
• Legs straight and together, feet/toes pointed

INHALE: Lift arms up and and over, followed by head & chest
Arms parallel to mat
(Brief pause in chest lift).

EXHALE: Roll up - C-curve - Eyes over knees
(Hinge at hips to roll further forward). (Arms parallel to mat)

INHALE: Pause at top

EXHALE: Roll down - C-curve, keep abs drawn in, down to chest lift
Arms up to ceiling, lower chest & head, arms float back over head.
Return to start position

*MODIFICATION - If can’t roll up with straight legs then bend knees after chest lift to come up, and straighten legs out once up. Reverse.

Question 9

Leg Circles

Answer 9

Abdominal Work / Fundamental

• Lying supine, arms down by sides or in T position.
• Bring one leg to TT, then straighten up to ceiling, foot flexed.
• Other leg stays flat on Mat, toes pointed
• Arms by sides, palms down, pressing into mat -active

INHALE: Circle leg - bring leg across midline, circle down, around and back up.
EXHALE: Repeat - same leg/direction
1 circle on INHALE/ 1 circle on EXHALE. Strong & fast.

x5 one way then reverse direction (same leg)
(Leg moves out away from midline, circles down, across midline and back up).

To Change legs:
Last circle - hold leg up. Point toe, bend knee to TT, lower foot to mat, glide leg out straight on mat.
Bring opp leg to TT. Extend leg to ceiling, Flex foot.
Repeat leg circles as per above

Question 10

Roll-Like-a-Ball

Answer 10

Spinal Articulation / Fundamental

Seated in balanced position:
- Knees bent, feet in close to bottom, body in a ball shape
- Hands hold around shins (close to ankles)
- Point toes
- Rock slightly onto sit bones & hover feet off mat - balance

(if have long shins & not enough room to point toes - flex feet)

INHALE: Roll back - Only as far as shoulder blades. Keep body tight.

EXHALE: Roll forward and back up to start position
- Balance on sit bones, feet lifted off mat (lightly touch mat if need to)

Question 11

Spine Stretch

Answer 11

Spinal Articulation / Fundamental

• Sit upright, on sit bones, legs straight infront, feet (dorsi)flexed
• Take one leg out towards side of mat, then the other, slightly more than shoulder width apart
• Arms straight out infront, reaching forward, parallel to Mat,
• Palms facing each other

*MODIFICATION - If have tight hamstrings, can bend the knees

INHALE: Prepare

EXHALE: Roll down and forward through spine - one vertabrae at a time.
(Imagine peeling your back away from a wall)*

INHALE: Pause at bottom

EXHALE: Roll back up through spine, one vertebrae at time - chest & head last.
Return to start position (shoulders above hips, ears above shoulders).
Arms straight infront, aligned with shoulders.

• If have the flexibility - after roll down through spine, tilt pelvis forward and hinge forward, reaching arms forward, spine stretches forward.
  On way back up - return pelvis to upright position before you roll up the spine)

Question 12

Side Lifts

Answer 12

Lateral Flexion/Rotation / Fundamental

’- Lying on side in Neutral spine.
- Body in straight line, legs together & stacked on top of one another. Toes pointed.
- Bottom arm straight above head, head resting on arm. Palm face up.
- Pelvis perpendicular / at right angle with Mat.
- Top hand placed on Mat infront of chest, elbow bent, for support
- Ensure Ribs are lifted - not dumping down into ribs.

Ok if legs slightly forward of body for balance

EXHALE: Draw in belly button. Lift legs together (feet & ankles together)

INHALE: Lower legs, without touching Mat (hover)
Repeat x10 same side

To change sides:
- Swing legs forward and sround, lay over to opp side, always facing me

** If sore on anyones hip bones - check movement is from the waist, not just lifting legs. If still sore for hip bones - use padding / fold mat

Question 13

Back Extension

Answer 13

Back Extension / Fundamental

• Lying prone (face down), head aligned with spine
• Arms straight and down by sides, pressing against legs
• Shoulders pulled back in neutral (not rounded to mat)

(Shoulders & arms down strong at side of body/thighs, not resting on mat)

INHALE: Pelvis scooped in, lift up chest / upper trunk. Head in line with spine

EXHALE: Lower upper trunk, without fully touching Mat

Question 14

Rest Position

Answer 14

Foundation / Fundamental

• Lay prone (face down).
• Bend elbows, hands at sides of head/ shoulders
• Push up and back through forearms/ elbows on mat (to protect lower back)
• Bend knees as you push up and come all way back onto knees, pelvis resting on heels
• Legs together, chest resting on thighs
• Arms reaching forward, neck relaxed

Like childs pose but knees together Breathe freely, relaxing back, neck and shoulders

Question 15

Hundred ‘100’

Answer 15

Abdominal Work / Intermediate:

Starting in Hundred Prep position:-

’- Lying supine. Draw abs in. Engage core.
- Bring one leg up to TT, then the other.
- Arms up and back overhead, palms facing up to ceiling

EXHALE: Lift arms, head & chest, bring arms to sides of body, parallel to Mat.
Simultaneously straighten legs forward (diagonal, don’t arch back)

INHALE: Pause

EXHALE: Pump arms up & downfor 5 counts (“Exhale,2,3,4,5”)
INHALE: Pump arms up & down for 5 counts (“Inhale,2,3,4,5”)
This = 1 breath cycle / 1 rep

x 10 breath cycles

ON FINAL EXHALE: Lift arms to 90 degrees in shoulder joint, legs to TT, lower
chest and head down, arms overhead. Return to start position.
Bring arms over and down by sides. Lower one leg to mat, then the other.

Question 16

Double Leg Stretch

Answer 16

Abdominal Work / Intermediate

-Lying supine (face up)
- Bring legs up to TT one at a time.
- Then bring both knees slightly beyond TT, towards chest.
- Hands on knees (wrapped around outside)
- Shins parallel to mat. Toes pointed)
- Lift chest up towards legs - Chest Lift position.
Maintain chest height throughout.

INHALE: Legs & arms move together:-
Reach arms overhead hands touching, straighten legs out (at angle)

EXHALE: Circle arms around, at same time bend legs in towards chest
Hands to knees. Return to start position

To come out - From bent knees, lower chest to floor, arms to sides, lower feet to mat one at a time

Question 17

Single Leg Stretch

Answer 17

Abdominal Work / Intermediate

Starting in Double Leg Stretch position:-

• Lying supine (face up).
• Bring legs up to TT one at a time
• Then bring both knees slightly beyond TT, towards chest.
• Hands on knees (wrapped around outside)
• Shins parallel to mat. Toes pointed)
• Lift chest up towards legs - Chest Lift position.
  Maintain chest height throughout.

EXHALE: Straighten/glide one leg out diagonal (toes at same height).
Hands on bent knee: Inside hand on knee, outside hand on top of
inside hand.

INHALE: Switch legs and hands

EXHALE: Straighten other leg, hands on bent knee (inside hand on knee)

INHALE: Switch legs and hands

FINAL INHALE: Bend both legs, return to start position. Both legs in TT, then lower head & chest. Lower one leg to mat, then the other)

Question 18

Criss Cross

Answer 18

Abdominal Work / Intermediate

Starting in Double Leg Stretch position: -

• Lying supine (face up).
• Bring legs up to TT one at a time.
• Then bring both knees slightly beyond TT, towards chest.
• Hands on knees (wrapped around outside)
• Shins parallel to mat. Toes pointed)
• Lift chest up towards legs - Chest Lift position.
• Then place hands behind head, fingers interlaced

Maintain chest height throughout.

EXHALE: Straighten/ glide one leg out (diagonal - both toes at same height).
Rotate chest towards bent knee each time.

INHALE: Switch legs
EXHALE: Straighten other leg, rotate toward bent knee
INHALE: Switch legs
EXHALE: Straighten other leg, rotate toward bent knee

FINAL INHALE: Bend both legs, return to start position. Knees to TT, lower head & chest, bring arms to sides, lower one leg to mat then the other.

Question 19

Saw

Answer 19

Lateral Flexion/Rotation / Intermediate

• Sitting upright on sit bones.
• Legs straight infront, shoulder width apart, feet dorsi flexed
• Arms out to sides in T position, palms facing forward

INHALE: Rotate trunk (trunk, head, arms as one unit).

EXHALE: Reach forward as back arm internally rotates (palm faces in to body)
and front hand reaches past outside of foot

INHALE: Return to upright position - trunk lifts (still in rotation) -
Front arm remains forward in L shape & back arm returns to shoulder
line (palm forward)
Front arm then returns to T position.

EXHALE: Rotate trunk/head/arms back to center. Return to start position

Alternate sides

Question 20

Spine Twist

Answer 20

Lateral Flexion/Rotation / Intermediate

• Sitting upright on sit bones. Legs straight out infront together.
• Feet flexed (dorsi), toes toward ceiling
• Arms out in T position, palms facing up

MODIFICATION: Can bend knees slightly if need to, in order to keep spine up straight

EXHALE: Rotate trunk to one side - towards me - arms stay in T position
2 Pulses in the rotation (add exhale as you pulse)

INHALE: Rotate Back to center

EXHALE: Rotate trunk to opposite side - 2 pulses

INHALE: Rotate to center

Alternate sides

Question 21

Corkscrew

Answer 21

Lateral Flexion/Rotation / Intermediate

• Lying supine, arms down by sides pressed into mat.
• One leg to TT, then the other.
• Draw belly in
• Lift legs straight up to ceilin. Legs together, perpendicular to Mat

MODIFICATION: Can bend knees slightly if need to

INHALE: Move legs together to one side (towards me). Feet stay together.

EXHALE: Circle legs down & around to opp side, then up to start position

INHALE: Change direction - Move legs out to other side.

EXHALE: Circle legs down, around and up to start position

Alternate direction each time

Question 22

Single Leg Kick

Answer 22

Back Extension / Intermediate

• Lying prone (face down). Trunk lifted,
• Bend arms and lift up into elbows - elbows under shoulders, fingers interlaced.
• Chest and head lifted - head/face/eyes forward
• Legs straight and together, lifted off mat. Toes pointed

Don’t come up too high - shouldn’t feel pressure in lower back - if you do, move hands out further away from you.

If can’t lift legs away from floor - this is fine as long as you are tryng - working with intention

EXHALE: Bend leg (2 pulses/ kicks towards butt), Switch legs (2 pulses)
INHALE: Bend leg (2 pulses / kicks towards butt), Switch legs (2 pulses)
‘= 1 breath cycle

(fast - both R+L legs on exhale / both R+L legs on inhale)

x5 breath cycles

FINAL INHALE: Straighten legs, return to start position.
Move arms out infront slightly, palms on floor, push back off forearms onto bent knees, into rest position/childs pose

Question 23

Cat Stretch

Answer 23

Bridging/Full Body Integration / Intermediate

• Kneeling on all 4’s (quadruped position).
• Neutral spine.
• Wrists under shoulders, knees under hips

EXHALE: Round up / draw up lower spine - draw belly in to spine.
(Limit movement in upper spiner)
Return to start position

INHALE: Release back through neutral
Curve/ extend thoracic/upper spine, lift chest and head.
(Limit movement in lower spine)
Return to start position

Question 24

Front Support

Answer 24

Bridging/Full Body Integration / Intermediate

• Starting in plank position,
• Ams straight and parallel, wrists under shoulders
• Legs straight and parallel, feet hip width apart

MODIFICATION: If have wrist pain - come on to fists (don’t come on to elbows)

EXHALE: Bend one leg toward chest - brushing knee along the mat.

INHALE: Straighten the leg back, return to start position

EXHALE: Bend opposite leg toward chest

INHALE: Straighten leg back, return to start position

To come out - both legs straight in plank. Bring one knee in at a time to all fours.

Question 25

Back Support

Answer 25

Bridging/Full Body Integration / Intermediate - Sitting, legs out in front , spine upright, shoulders down, find length - make sure head stacked on top of spine - Arms straight and parallel, hands on mat behind pelvis - Fingers facing in, towards bottom - Legs straight and parallel - Feet pointed, hip width apart MODIFICATION: Fingers can face out to sides if wrists / shoulder tight.(But NOT backwards) EXHALE: Lift pelvis up off the mat. - Hinge from shoulders and hips. Legs straight and together INHALE: Lower pelvis down without touching the mat - hover just above. Keep head in line with spine, don't sink into shoulders

Question 26

Seal Puppy

Answer 26

Spinal Articulation / Intermediate Start sitting in balanced position, body in ball shape - similar to roll like a ball... so... - Seated on sit bones, knees bent. - Lift one knee, same arm goes inside the leg, under thigh, wraps around shin, place palm on top of foot - Same with other leg / arm. - Toes pointed, touching each other - Balance on sit bones. * Don't do this if have osteoporosis issues, hip displacement, any issues with spine INHALE: Roll back (slight pelvis tilt to roll), clap feet together three times EXHALE: Roll up to start position (chest lift), clap feet together three times

Question 27

Hamstring Pull 1

Answer 27

Abdominal Work / Intermediate Starting in Chest Lift position: - Lying supine in neutral spine - Legs together, knees bent, feet on mat - Draw in abs and bring one leg up to TT, then the other. - Extend one leg straight up to ceiling, then the other leg to join (OK if need slight bend in knees) - Toes pointed - Interlace hands behind head - Lift head & chest up into chest lift. - Arms reach up & behind calves (or thighs if can't reach). - All 5 fingers together. Palms flat against legs. EXHALE: Lower one leg to mat (straight), at same time lift other leg towards chest and hold behind calf with both hands 2 pulses of leg towards chest INHALE: Switch legs, hands move to opposite leg - 2 pulses Alternate legs

Question 28

Roll Over

Answer 28

Spinal Articulation / Intermediate - Lying supine (face up), arms by sides, palms down. - Bring one let to TT then the other. - Extend both legs out straight on diagonal line (approx 60 degrees), legs together - Toes pointed *Not appropriate for any cervical spine issues/ disc bulges etc INHALE: Lift legs up to ceiling, perpendicular to Mat (90 degrees to hip joint) (ok to bend knees if need to) EXHALE: Lift hips and roll legs overhead parallel to mat INHALE: Flex the feet (dorsi), separate legs to shoulder width apart and lower feet toward Mat (toes touch mat if able to) EXHALE: Roll back down to pelvis, legs to ceiling & point toes, lower legs back to diagonal line Bring legs back together, returning to start position. Repeat To come out - legs back to ceiling, bend knees to TT, lower one leg at a time to mat.

Question 29

Open Leg Rocker

Answer 29

Spinal Articulation / Intermediate - Sitting down on sit bones in balanced position. So.. - Knees bent. Back straight. Arms infront. - Bring one leg up to TT, then the other - Hands hold on to outside of each leg, close to ankle - Balance on sit bones - Straighten legs out as much as you can (make V position) (ok to have a bend in knees if needed) - Legs shoulder width apart, arms straight, feet pointed - Keep Spine lifted and belly button drawn in INHALE: Tuck pelvis under and round the back, roll back onto shoulders. EXHALE: Roll back up, lift chest and come back up to start position. Spine long. Core strong. Balance on sit bones MODIFICATION - do first 3/4 with knees bent, then straighten legs if can for last few To come out - last one hold at top, bend knees back to TT. Arms out parallel to mat. Lower one leg to mat, then the other.

Question 30

Shoulder Bridge Prep

Answer 30

Bridging/Full Body Integration / Intermediate Like single leg lift but in bridge position. Start in up phase of Pelvic Curl:- - Lying supine in neutral spine. - Knees bent, Legs parallel - hip width apart. - Feet firmly on Mat - Arms by sides, palms down - Pull abs in, tilt pelvis, back imprints, peel/scoop up pelvis & spine, one vertebrae at time. Only lift as far as shoulders. Nice straight line all way chest to knees. EXHALE: Lift one bent leg towards chest. Point toes. Knee comes up slightly past 90 degree angle at hip. INHALE: Lower leg, touch Mat with toes Repeat with same leg. Change leg after 5 repetitions

Question 31

Side Kick

Answer 31

Lateral Flexion/Rotation / Intermediate - Lying on side, face me. - Legs straight and together, aligned with body - Come up onto elbow (slight diagonal - in T position with shoulders. Elbows wide - Hands to side of head, fingers touching behind ears. - Trunk lifted away from mat. - Lift away from bottom shoulder (don't sink into it) - Lift top leg slightly - to hip height, point toes EXHALE: Flex foot (dorsi) and Swing top leg forward (do 2 pulses) INHALE: Point toe and Swing top leg back, slightly behind midline (do 2 pulses) Change leg after 5 repetitions

Question 32

Double Leg Kick

Answer 32

Back Extension / Intermediate - Lying face down (prone), legs straight and together - Lift legs together off Mat. - Fingers interlaced behind back, palms facing up, arms relaxed. - Head to side (face me), cheek resting on Mat EXHALE: Bend both legs in to butt for 3 pulses/kicks. "In pulse 2,3, extend" INHALE: Extend back / lift chest. Turn head to centre, straighten arms & legs:- Palms turn in facing towards head, arms reach long down back. Legs lifted off mat. EXHALE: Lower trunk, turn head to opposite side, Bend arms to back (palms face up), bend legs - 3 pulses / kicks INHALE: Extend back / lift chest. Turn head to center, straighten arms & legs:- Palms turn in facing head, arms reach long. Legs lifted off mat.

Question 33

Swimming

Answer 33

Back Extension / Intermediate - Lying prone - Arms straight, reaching forward, shoulder width apart - Legs straight, reaching back, hip width apart - Lift Chest, arms and legs off mat, head down, between arms - Draw abs in (don't let lower back arch) INHALE: Lift right arm & left leg (opposites) - keeping them straight Switch - lift left arm & right leg Continue alternating (for my 5 counts) EXHALE: Continue alternating (for my 5 counts) 'inhale/exhale = 1 rep/breath cycle Movement is faster than my counting (not in sync with it) ("Inhale,2,3,4,5... Exhale 2,3,4,5") = 1 breath cycle / 1 rep

Question 34

Rocking Prep

Answer 34

Back Extension / Intermediate - Lying face down (prone), knees bent heels towards bum. - Toes pointed. - Arms straight and reaching back - Hands hold onto feet (from outside) * Contraindication - Be cautious for spondylosis. Not good for this. INHALE: Lift trunk and legs at same time towards ceiling (as high as you can whilst protecting lower back). EXHALE: Lower trunk and legs to Mat, return to start position To come out: Go into REST position to relax the spine:- So... Release legs straight out on mat. Bring hands round onto mat - at side/front of head Push back using forearms onto knees. Pelvis to heels, arms stretched out infront.

Question 35

Leg Pull Front

Answer 35

Bridging/Full Body Integration / Intermediate Starting in Front Support (plank) Position: - Start on all 4s - Plank. Wrist below shoulders, knees below hips. - Take one leg out straight, then the other. On toes, feet hip width apart. - Ams straight and parallel (not locked), wrists under shoulders - Lift one leg slightly off mat, toes pointed MODIFICATION - If have wrist pain - come on to fists Keeping the body still, pelvis stable, abs engaged EXHALE: Lift leg a little higher (ensure don't arch back) INHALE: Lower leg (hover above mat) Repeat same leg x5 To change legs: Lower leg. Return to strong plank position. Raise opposite leg, slightly off mat. Point toes. Repeat the above.

Question 36

Leg Pull Back

Answer 36

Bridging/Full Body Integration / Intermediate Starting in Back Support position:- '- Sitting, legs out in front , spine upright, shoulders down, find length - make sure head stacked on top of spine - Arms straight and parallel, hands on mat behind pelvis - Fingers facing in, towards bottom - Legs straight and parallel - Feet pointed, hip width apart - Lift hips /pelvis up off the mat. Legs straight, diagonal line from ears to ankles. Head in line with body. EXHALE: Lift one leg up. Straight leg. INHALE: Lower leg to mat. Repeat on same leg Change leg after 5 repetions.

Question 37

Teaser Prep

Answer 37

Abdominal Work / Intermediate - Sitting upright on sit bones. Knees bent. - Lift one leg to TT, then the other- balanced position. - Shins parallel to floor - Back flat / Spine long. - Arms straight out infront, reaching forward, in line with shoulders, parallel to Mat. - Palms facing in. EXHALE: Draw in abs, tilt pelvis and roll torso down towards mat 1 V at time Lower only as far as you can (so you can get back up). INHALE: Roll torso back up, 1 V at time, to start position Back straight, Abs strong. To come out: Spine lifted, legs in TT. Take one foot down to mat, then the other. Lower arms and sit up on sit bones.

Question 38

Hamstring Pull 2

Answer 38

Abdominal Work / Intermediate Starting in Hamstring Pull 1 position: - Lying supine in neutral spine - Knees bent, feet on mat, legs together - Draw in abs and bring one leg up to TT, then the other. - Extend one leg straight up to ceiling, then the other leg to join (OK if need slight bend in knees) - Toes pointed - Interlace hands behind head - Lift head & chest up into chest lift. EXHALE: Simultaeneously, lower one leg to Mat and lift the other leg towards chest (2 pulses of leg in towards chest). INHALE: Switch legs. 2 pulses of leg in towards chest. Alternate.

Question 39

Hamstring Pull 3

Answer 39

Abdominal Work / Intermediate Setup: Starting in Hamstring Pull 2 position:- - Lying supine in neutral spine - Knees bent, feet on mat, legs together - Draw in abs and bring one leg up to TT, then the other. - Extend one leg straight up to ceiling, then the other leg to join (OK if need slight bend in knees) - Toes pointed - Interlace hands behind head - Lift head & chest up into chest lift. EXHALE: Lower one leg to Mat, lift other leg towards chest and rotate trunk towardx lifted leg (2 pulses of leg in towards chest). INHALE: Switch legs. Rotate chest to opposite side. 2 pulses of leg Alternate

Question 40

Shoulder Bridge

Answer 40

Bridging/Full Body Integration / Intermediate Start in up phase of Pelvic Curl:- - Lying supine in neutral spine. - Knees bent, legs parallel - hip width apart - Feet firmly on Mat - Arms by sides anchored to ground, palms down - Pull abs in, tilt pelvis, back imprints gently, peel/scoop up pelvis & spine, 1 V at time as far as shoulders. - Straight line all way from chest to knees - Bring one leg in to TT, then extend the leg straight reaching to ceiling, toes pointed *EXHALE: Point toes and Lower leg (if can - lower to hover just above mat) (Lower only as far as you can maintain pelvic position) INHALE: Flex foot and lift leg back up to ceiling (lift to just past 90degrees if can without flexing the back) Change leg after 5 repetitions To change legs: Point toe on lifted leg, bend knee to TT & lower foot to mat. Retain hip height and diagonal position. Lift opposite knee to TT, then extend leg up to ceiling, point toes To come out: Point toe on lifted leg, bend knee, return foot to mat. Slowly articulate spine down, 1 V at time. Return to mat, neutral spine.

Question 41

Control Balance

Answer 41

Spinal Articulation / Advanced Setup: Starting in Roll Over position: - Lying supine (face up), arms by sides, palms down. - Bring one let to TT then the other. - Extend both legs out straight on diagonal line (approx 60 degrees), legs together - Lift legs up to ceiling, (ok to bend knees if need to) - Lift hips and roll legs overhead parallel to mat - Flex the feet (dorsi), separate legs to shoulder width apart and lower feet toward Mat (toes touch mat if able to) - Arms come overhead, straight long mat, holding feet (or calves if can't reach feet) *CONTRAINDICATION - Not appropriate for any cervical spine issues/ disc bulges etc EXHALE: Lift one leg toward ceiling, point toes (2 pulses up to ceiling) INHALE: Switch legs EXHALE: Lift opposite leg toward ceiling, point toes (2 pulses) INHALE: Switch legs To come out: Both feet down to mat behind head, circle arms round to sides. Roll down, bringing legs over head, back to ceiling Bend one knee to TT then the other, Drop one foot to mat, then the other

Question 42

Jackknife

Answer 42

Spinal Articulation / Advanced Setup: Starting in Roll Over position: Setup: Starting in Roll Over position: - Lying supine (face up), arms by sides, palms down. - Bring one let to TT then the other. - Extend both legs out straight on diagonal line (approx 60 degrees), legs together *CONTRAINDICATION - Not appropriate for any cervical spine issues/ disc bulges / osteoporosis INHALE: Lift legs to ceiling, perpendicular to Mat EXHALE: Roll legs overhead INHALE: Lower legs behinf head, tap toes on mat (or as close as can get) then lift legs up to ceiling - straight line from shoulders to toes EXHALE: Roll down, articulate through spine, keeping feet above head Once back on mat, lower legs to 60 degree - back to start position

Question 43

Hip Circles Prep

Answer 43

Lateral Flexion/Rotation / Advanced - Seated, knees bent, arms out straight behind you, hands on mat behind pelvis, parallel fingertips pointing away from body - Lift one leg to TT and then other other. - Sitting in V position, lift legs straight, together on diagonal line, - Feet pointed (plantar flexed) INHALE: Move legs, together out, to one side in straight line EXHALE: Circle legs down and around to opposite side, return in to start position Change direction after 5 repetitions

Question 44

Side Kick Kneeling

Answer 44

Lateral Flexion/Rotation / Advanced - Kneeling on both knees, spine straight, arms in T position - Move 1 leg out to side (lateral) - Tilt away from straight leg, hand comes down to mat, shoulder over wrist, opposite hand comes down to mat, shoulder over wrist, Fingers facing away from body, - Straight leg lifts to hip height (or higher) - Bend top arm, Fingers touching behind head EXHALE: Flex foot on liften leg, Swing leg forward (2 pulses) NHALE: Point toes and Swing top leg back (2 pulses) Change leg after 5 repetitions To come out: Lift top arm straight. Lift torso and lower leg down to mat (straight). Arms back to T postion. Leg in - kneeling.

Question 45

Side Bend

Answer 45

Lateral Flexion/Rotation / Advanced - Sitting sideways, weight is on one side of pelvis and supporting arm (palm to floor, fingers facing away from body) - Legs bent, knees out infront, 90 degrees or more with the hip jointop leg - Top foot in front of bottom leg - Top arm down by side, fingers touching top calf INHALE: Lift pelvis/hips & straighten legs, body on diagonal line At same time, raise top arm to shoulder height (T), straight. EXHALE: Lift pelvis higher, bring top arm overhead , palm facing down Turn head, facing down towards mat. INHALE: Return body to diagonal line, arm moves back to T with shoulder EXHALE: Lower pelvis / hips, return to start position (knees bent on floor) Change sides after 5 repetitions

Question 46

Swan Dive Prep

Answer 46

Back Extension / Intermediate - Lying face down, legs straight & close together - Elbows in close to sides of body, forearms pressing into Mat (arms low enough down sides to shoulders not hunching) CONTRAINDICATION: Not for anyone with spondylosis / spondylolisthesis INHALE: Lift trunk, head first, articulating up spine (like doing a reverse pelvic curl). Then at last minute, straighten arms (elbows stay on mat as long as possible before arms straighten) EXHALE: Lower trunk, bend arms, Simultaneously lift legs off Mat (Head stays off the floor)

Question 47

Teaser 1

Answer 47

Bridging/Full Body Integration / Advanced - Balance in V position... so - Sit up, knees bent, arms behind knees. - Lift one leg at time to TT. - Straighten legs together out on diagonal line (height you are comfortable with) - Extend arms overhead, shoulder width, palms facing in. - Head & chest lifted, Back flat, arms straight. V position MODIFICATION - If can't hold arms straight overhead without compromising straight back, then only lift arms to where you can maintain a straight back EXHALE: Roll torso down to chest lift & lower arms to shoulder height. Lower chest & head to floor and bring arms overhead. INHALE: Roll up - chest & head & arms, arms come over to shoulder height Lift torso back up to V and arms up above head - start position To come out - Last one, bend knees back to TT, Lower arms paralel to floor, Lower one leg to mat then the other.

Question 48

Neck Pull

Answer 48

Abdominal Work . Advanced - Lying down flat, face up, hands interlaced behind head - Legs straight and together, feet pointed Exercise is called Neck Pull but DON'T pull the neck! (Exercise is like a roll up but hands behind head raises centre of gravity, making it harder) INHALE: Lift head & chest off mat, hands behind head EXHALE: Roll torso up, bringing trunk over thighs INHALE: Articulate spine 1 V at time up to seated upright position Then hinge back, straight back, on diagonal (only as far as can) EXHALE: Curve spine & roll torso down, 1 V at time, back to start position MODIFICATION: If can't get up on own, can release arms briefly to sides then take them back behind head quickly once they have helped you lift ASSISTS: Could add weights to ankles, or teacher can hold their feet down to assist the student in coming up

Question 49

Scissors

Answer 49

Bridging/Full Body Integration - Advanced Resting on shoulder girdle and upper arms.. so: - Laying face up, knees bent, arms down by sides, palms down - Lift one leg to TT then the other. - Take legs straight out together - 60 degree angle - Then lift legs up to 90degree angle - Then lift hips and roll legs over -up and overhead. - Take hands to hips/ back of pelvis. - Bend knees and lower pelvis down into hands (hands holding pelvis like a bowl/supporting pelvis). Back is arched - Straighten legs up to ceiling, together, toes pointed EXHALE: Open / split both legs away from each other - to Scissors position (do 2 pulses) INHALE: Switch legs over (do 2 pulses) To come out: Legs together straight up, 90degrees. Take straight legs overhead, release arms to mat by sides. Roll down, back to mat, legs to ceiling. Then bend knees to TT and lower 1 leg at time to mat.

Question 50

Bicycle

Answer 50

Bridging/Full Body Integration / Advanced Setup: Starting in Scissors position:- - Laying face up, knees bent, arms down by sides, palms down - Lift one leg to TT then the other. - Take legs straight out together - 60 degree angle - Then lift legs up to 90degree angle - Then lift hips and roll legs over - up and overhead. - Take hands to hips/ back of pelvis. - Bend knees and lower pelvis down into hands (hands holding pelvis like a bowl/supporting pelvis). Back is arched - Straighten legs up to ceiling, together, toes pointed - Open/split legs away from each other - Scissors position R leg towards head, L leg away from you - Bend bottom eg/knee (L) towards Mat, toes pointed (toes to mat, but ok if don't touch) EXHALE: Lower L (bent) leg, toes towards mat (knee at 90 degrees). - Then bring bent knee up towards chest (bicycling leg, flex at hip) and then straighten that leg (V position). - Simultaneously, lower R (straight) leg away from head - V position - Then bend straight R leg (knee to 90 degrees), toes towards mat - Bring bent R knee up towards chest (bicycling leg, fex at hip) and then straighten R leg to V position / Scissors position INHALE: Keep cycling - repeat this movement with R & L leg on inhale. Repeat cycle (EXHALE and INHALE) 3 times the reverse direction: Reverse - bent knee straightens first then lifts back towards chest into V position, whilst straight leg bends to 90 while above chest, then lowers to mat Repeat reverse cycle 3 times

Question 51

Corkscrew Advanced

Answer 51

Lateral Flexion/Rotation / Advanced Setup: Starting in Roll Over position: Setup: Starting in Roll Over position: - Lying supine (face up), arms by sides, palms down. - Bring one let to TT then the other. - Extend both legs out straight on diagonal line (approx 60 degrees), legs together - Lift legs up to ceiling, (ok to bend knees if need to) - Lift hips and roll legs overhead, down towards mat NOTE: Ensure proficient in roll over and corkscrew before do this exercise! CONTRAINDICATIONL: Don't do this if have back / disc issues INHALE: Staying in roll over... . Rotate spine, move legs to one side EXHALE: Roll down side of trunk, then circle legs around, rotate spine, and roll up opposite side of trunk, then legs to center - start position Then go the opposite way. Alternate sides To come out: Legs together in roll over. Slowly roll down onto back, legs straight to ceiling. Bend knees to TT. Lower one leg down to mat, then the other

Question 52

Rocking

Answer 52

Back Extension / Advanced Setup: Starting in lifted position of Rocking Prep: '- Lying face down (prone), knees bent heels towards bum. - Toes pointed. (legs close but not touching) - Arms straight and reaching back - Hands hold onto feet (from outside) - Lift trunk and legs at same time towards ceiling (as high as you can whilst protecting lower back) EXHALE: Rock forward, lift feet toward ceiling INHALE: Rock back, lift top of head toward ceiling Repeat, rocking forward and back To come out: Pause in mid position, lower chest and legs to mat. The release legs and lower arm and legss to mat. NOTE - No modification for this, only regression - to rocking prep / swan dive prep

Question 53

Teaser 2

Answer 53

Bridging/Full Body Integration / Advanced Setup: Starting in Teaser 1 position: '- Balance in V position... so - Sit up, knees bent, arms behind knees. - Lift one leg at time to TT. - Straighten legs together out on diagonal line (height you are comfortable with / can maintain straight spine with) (It is ok if you need to bend the knees a little to keep spine straight) - Extend arms overhead, shoulder width, palms facing in. - Head & chest lifted, Back flat, arms straight. V position MODIFICATION - If can't hold arms straight overhead without compromising straight back, then only lift arms to where you can maintain a straight back INHALE: Lower legs (only about 6inches). (Legs and arms stay still) EXHALE: Lift legs back to start position.

Question 54

Teaser 3

Answer 54

Bridging/Full Body Integration / Advanced Setup: Starting in Teaser 1 position: '- Balance in V position... so - Sit up, knees bent, arms behind knees. - Lift one leg at time to TT. - Straighten legs together out on diagonal line (height you are comfortable with / can maintain straight spine with) (It is ok if you need to bend the knees a little to keep spine straight) - Extend arms overhead, shoulder width, palms facing in. - Head & chest lifted, Back flat, arms straight. V position MODIFICATION - If can't hold arms straight overhead without compromising straight back, then only lift arms to where you can maintain a straight back EXHALE: Lower trunk & legs simultaneously - Arms come down by sides parallel to mat, chest & head stay lifted, legs hovering just above the mat. Then reach arms overhead and lower head & chest to mat Legs stay hovering off the mat INHALE: Lift arms, lift trunk and legs, arms come back over to sides, parallel to floor,then lift trunk & legs simultaneously, arms extend back up to ceiling- returning to start position (Combination of teaser 1 & 2) To come out - from V position - lower legs down together and lower arms.

Question 55

Hip Circles

Answer 55

Lateral Flexion/Rotation / Advanced - Balancing in V position. So: - Sitting up, arms out infront - Bring one leg to TT, then the other. - Straighten legs out together, on diagonal line - Back flat - Arms reach forward on a diagonal line, 90degrees with shoulders, shoulder width apart MODIFICATION - Can have knees bent if needed, shins parallel to floor INHALE: Rotate upper trunk - moving arms & head as one unit out to one side At same time - Pelvis & legs move to opposite side EXHALE: Circle legs down and around / up to opposite side At same time - circle arms up and around to opposite side Returning to start position Repeat 5 times in same direction, then Change direction To come out - Back to centre V position. Bend knees to TT. Lower one leg then thte other.

Question 56

Twist

Answer 56

Lateral Flexion/Rotation / Advanced Setup: Starting in Side Bend positio: ' - Sitting sideways, weight is on one side of pelvis and supporting arm (palm to floor, fingers facing away from body) - Legs bent, knees out infront, 90 degrees or more with the hip jointop leg - Top foot in front of bottom leg - Top arm down by side, fingers touching top calf INHALE: Lift pelvis/ hips & straighten legs, raise top arm to shoulder height (T) Body on diagonal line EXHALE: Lift pelvis up toward ceiling, rotate the trunk towards mat & Reach/ swoop arm around & under chest, reaching towards back wall INHALE: Return trunkc back to diagonal line, and arm back to shoulder height (T) EXHALE: Lower body back down, hover just above the mat, knees bent Change side after 5 repetitions To change side: Come down to seated, swing legs around to other side - keep facing me

Question 57

Push Up

Answer 57

Bridging/ Full Body Integration / Advanced Set Up: Starting in Front Support position: - '- Starting in plank position - Ams straight and parallel, wrists under shoulders - Legs straight and parallel, feet hip width apart INHALE: Bend arms, elbows tucked in EXHALE: Straighten arms back up (repeat - bend / straighten = 2 push ups) Then lift pelvis up high (pike) & then walk hands toward feet - big walks, one each hand (1,2, together), keeping arms straight. Transfer weight to feet, roll up 1 V at time to standing tall. INHALE: Pause stood upright. EXHALE: Roll down, walk hands out on mat (1,2, plank), arms straight Returning to start position Last one - Can either stay up standing tall, or roll back down and out to plank to transition to next exercise, whichever works best. MODIFICATION - If need to lower onto knees in order to push up / maintain scapula stability (not go into shoulders) this is fine. Just lift legs back up to plank before walking hands in & rolling up

Question 58

Swan Dive Prep with Catch

Answer 58

Back Extension / Advanced Starting in lifted position of Swan Dive Prep: '- Lying face down, legs straight & close together - Elbows in close to sides of body, forearms pressing into Mat (arms low enough down sides to shoulders not hunching) - Lift trunk, head first, articulating up spine (like doing a reverse pelvic curl) - Then at last minute, Straighten arms, palms flat EXHALE: Release arms and drop trunk forward Place hands under forehead, lift legs toward ceiling INHALE: Lift trunk, lower legs, place hands on Mat, arms straight. Return to start position Repeat. To come out - from start position, arms straight. Bend elbows and slowly lower chest and had back to floor. Arms bent, forearms on mat.

Question 59

Swan Dive

Answer 59

Back Extension / Advanced Starting in lifted position of Swan Dive Prep: '- Lying face down, legs straight & close together - Elbows in close to sides of body, forearms pressing into Mat (arms low enough down sides to shoulders not hunching) - Lift trunk, head first, articulating up spine (like doing a reverse pelvic curl) - Then at last minute, Straighten arms, palms flat - NOTE - Ensure can do swan dive prep in order to do this exercise EXHALE: Drop trunk forward, place hands under forehead, lift legs toward ceiling INHALE: Lift trunk, lower legs, reach arms straight up overhead, towards ceiling, shoulder width apart EXHALE: Drop trunk forward, arms stay straight overhead, in line with shoulders, lift legs toward ceiling (Holding the shape and rocking back and forth) Final INHALE: Lift trunk, lower legs, place hands on mat, arms straight, chest lifted. Return to start position

Question 60

Boomerang

Answer 60

Spinal Articulation/ Advanced - Sitting upright on sit bones with legs straight infront. - Cross legs over one another - R leg over L - Trunk rolled forward over legs, chest over thigh - Arms straight and reaching forward towards toes, palms facing in INHALE: Roll torso down to mat, articulating spine. Chest and head stay lifted. Arms stay parallel to mat. Lift legs together off mat as you roll through the middle (Basi rock) EXHALE: Continue into roll over - bring legs up & over head, toes behind head INHALE: Quick change legs over - opp leg now on top EXHALE: Roll legs and spine back down and up into Teaser 1 (V) (legs lifted, chest lifted) Arms lift and come up overhead by ears, shoulder width apart INHALE: Circle arms around & down to sides and take them behind you, Interlace fingers behind back (palms in), and lift arms up a litte more EXHALE: Lower legs, reach trunk forward, over legs, Release arms and circle them around, reaching forward over toes - Returning to start position

Question 61

Crab

Answer 61

Spinal Articulation / Advanced - Sitting in balanced position in middle of mat, so:- - Sitting downs, knees bent, trunk in C curve position, - Lift legs off mat and cross ankles over , toes pointed - Arms reach around legs, hands hold onto feet, thumbs underfoot, fingers on top EXHALE: Roll back, holding onto feet INHALE: At top of roll back, straighten the legs, switch legs over (and hands) and bend the knees EXHALE: Roll all way forward, torso coming up and rolling over legs, Carefully placing top of head on mat infront of your knees Transfer weight towards head INHALE: Slowly reverse and roll back over knees to bottom Coming back to sit bones, returning to start position EXHALE: Continue rolling back and repeat the above

Question 62

Side Leg Lifts (1 of 4 - Gluteals side lying series)

Answer 62

Leg Work / Fundamental - Lying on side in neutral spine position - Bottom arm straight, palm facing up, head resting on arm - Pelvis perpendicular to Mat - Top hand placed on Mat infront of chest, elbow bent - Bottom hip and knee at 90 degrees flexion - Top leg straight, hip height in line with trunk - Hip internally rotated, foot relaxed / floppy, toes hanging down towards mat Ankle weight Resistance: light to medium (1-3lb) Put both ankle weights on before you start EXHALE: Lift top leg INHALE: Lower leg, return to start position '= 1 rep (do all 4 exercises in the series before you change leg)

Question 63

Forward and Lift (2 of 4 - Gluteals side lying series)

Answer 63

Leg Work / Fundamental Starting in Side Leg Lifts position:- - Lying on side in neutral spine position - Bottom arm straight, palm facing up, head resting on arm - Pelvis perpendicular to Mat - Top hand placed on Mat infront of chest, elbow bent - Bottom hip and knee at 90 degrees flexion - Top leg straight, hip height in line with trunk - Hip internally rotated, foot relaxed / floppy, toes hanging down towards mat Ankle weight Resistance: light to medium (1-3lb) Put both ankle weights on before you start EXHALE: Move leg forward to 90 degree hip flexion Lift leg, lower leg INHALE: Move leg back, return to start position '=1 rep (Forward, up, down, back) (do all 4 exercises in the series before you change leg)

Question 64

Forward with Drops (3 of 4 - Gluteals side lying series)

Answer 64

Leg Work / Fundamental Setup: Starting in Side Leg Lifts position: '- Lying on side in neutral spine - Bottom arm straight, palm facing up, head resting on arm - Pelvis perpendicular to Mat - Top hand placed on Mat infront of chest, elbow bent - Bottom hip and knee at 90 degrees flexion - Top leg straight, hip height in line with trunk - Hip internally rotated, foot relaxed / floppy, toes hanging down towards mat - Bring top leg forwardand straight, to 90 degrees hip flexion Ankle weight Resistance: light to medium (1-3lb) Put both ankle weights on before you start EXHALE: Lower leg, lift leg, 5 pulses INHALE: Lower leg, lift leg, 5 pulses '=1 rep (do all 4 exercises in the series before you change leg)

Question 65

Adductor Lift (4 of 4 - Gluteals side lying series)

Answer 65

Leg Work / Fundamental Starting in Side Leg Lifts position:- - Lying on side in neutral spine position - Bottom arm straight, palm facing up, head resting on arm - Pelvis perpendicular to Mat - Top hand placed on Mat infront of chest, elbow bent - Bottom leg straight, toes pointed - Bend top leg and bring it over and infront of bottom leg, hip is externally rotated, foot flat on mat Ankle weight Resistance: light to medium (1-3lb) Put both ankle weights on before you start EXHALE: Lift bottom leg INHALE: Lower leg back down '=1 rep (do all 4 exercises in the series before you change leg)

Question 66

Hip Extension Bent Knee (1 of 3 - Gluteal kneeling series)

Answer 66

Leg Work / Fundamental - Kneeling in quadruped position, neutral spine - Wrists under shoulders, knees under hips Ankle weights - Resistance: light to medium (1-3lbs) EXHALE: Lift one leg up behind, keeping knees bent, toes to ceiling INHALE: Lower leg back down, return to start position '=1 repx (do all 3 exercises in the series before you change leg)

Question 67

Hip Abduction Bent Knee (2 of 3- Gluteal kneeling series)

Answer 67

Leg Work / Fundamental Starting in Hip Extension Bent Knee position: '- Kneeling in quadruped position, neutral spine - Wrists under shoulders, knees under hips Ankle weights - Resistance: light to medium (1-3lbs) EXHALE: Lift one leg out to side, keeping 90degree bend in knee INHALE: Lower leg, return to start position '=1 rep (do all 3 exercises in the series before you change leg)

Question 68

Hip Extension Straight Leg (3 of 3 - Gluteal kneeling series)

Answer 68

Leg Work/ Fundamental Starting in Hip Extension Bent Knee position: '- Kneeling in quadruped position, neutral spine - Wrists under shoulders, knees under hips - Straighten one leg straight back, foot plantar flexed Ankle weights - Resistance: light to medium (1-3lbs) EXHALE: Lift the stright leg up behind you - as far as you can without losing neutral pelvis (most people only get to around parallel to mat) INHALE: Lower leg, return to start position (do all 3 exercises in the series before you change leg)

Question 69

Chest Lift (magic circle)

Answer 69

Abdominal Work (Magic Circle) / Fundamental -Lying supine in neutral spine position - Knees bent, legs parallel & hip width apart, feet flat on Mat - Hold one Magic Circle between knees - Hold other Magic Circle between hands - Arms straight up to ceiling (perpendicular) EXHALE: Lift head & chest, press legs & arms together squeezing the circles INHALE: Pause EXHALE: Lower head & chest, open legs & arms Tension on circles decreases but doesn't release completely Return to start position INHALE: Pause

Question 70

Arms Bent (Magic circle) (1 of 5 - Arms series)

Answer 70

Arm Work / Fundamental - Either Standing, kneeling or sitting on edge of platform/bench/chair - Hands holding Magic Circle in front of chest, at shoulder height, arms bent (elbows out to sides) - Ensure a little bit of space between body and circle - Keep thumbs together with the family (with fingers) EXHALE: Press arms together & squeeze into the circle INHALE: Open arms (don't fully relax the arms, keep little tension on circle) This is exercise 1 of 5 in this arm series - do all exercises together as a series

Question 71

Arms Straight (Magic circle) (2 of 5 - Arms series)

Answer 71

Arm Work / Fundamental Starting in Arms Bent position: '- Either Standing, kneeling or sitting on edge of platform/bench/chair - Hands holding Magic Circle in front of chest, at shoulder height, arms straight out in front, shoulder height - Keep thumbs together with the family (with fingers) EXHALE: Press arms together (squeeze circle) INHALE: Open arms (don't fully relax the arms, keep little tension on circle) This is exercise 2 of 5 in this arm series - do all exercises together as a series

Question 72

Arms Overhead (Magic circle) (3 of 5 - Arms series)

Answer 72

Arm Work / Fundamental Starting in Arms Bent position: '- Either Standing, kneeling or sitting on edge of platform/bench/chair - Hands holding Magic Circle, thumbs with the family - Arms straight and overhead EXHALE: Press arms together (squeeze circle) INHALE: Open arms (don't fully relax the arms, keep little tension on circle) This is exercise 3 of 5 in this arm series - do all exercises together as a series

Question 73

Single Arm Side Press (Magic circle) (4 of 5 - Arms series)

Answer 73

Arm Work / Fundamental - Standing or kneeling - One hand holding Magic Circle as it rests (horizontally, parallel to floor) against side of body - Holding Arm almost straight, slight bend in elbow - Opp arm straight down by side, palm facing in to thigh EXHALE: Press arm (squeeze circle against side of body) INHALE: Open arm (don't fully relax the arm, keep little tension on circle) Change arm after 5-10 repetitions This is exercise 4 of 5 in this arm series - do all exercises together as a series

Question 74

Single Arm Bicep (Magic circle) (5 of 5 - Arms series)

Answer 74

Arm Work / Fundamental Starting in Single Arm Side Press position : '- Standing or kneeling - One hand holding Magic Circle as it rests (upright, thin side forward) on top of one shoulder - Palm of hand on circle pad (fingers & thumbs wrapped around) - Opp arm straight down by side, palm facing in to thigh EXHALE: Press arm down towards shoulder (squeezing circle) INHALE: Lift arm (don't fully relax, keep little tension on circle) Change arm after 5-10 repetitions This is exercise 5 of 5 in this arm series - do all exercises together as a series

Question 75

Above Knees (Magic circle) (1 of 3 - sitting series)

Answer 75

Leg Work / Fundamental Starting in Ankles position: - Sitting upright on platform/bench/chair - Legs bent, shins parallel to floor, feet placed firmly on floor - Magic Circle placed upright just above knees (perpendicular to floor), pads against inside legs, - Arms by side, straight down infront of edge of platform EXHALE: Press legs together (squeezing circle) INHALE: Open legs (don't fully relax, keep little tension on circle) This is exercise 1 of 3 in this leg series - do all exercises together as a series

Question 76

Below Knees (Magic circle) (2 of 3 - sitting series)

Answer 76

Leg Work / Fundamental Starting in Ankles position: - Sitting upright on platform/bench/chair - Legs bent, shins parallel to floor, feet placed firmly on floor - Magic Circle placed horizontally (parallel to mat) just below knees, - Arms by side, straight down infront of edge of platform EXHALE: Press legs together (squeezing circle) INHALE: Open legs (don't fully relax, keep little tension on circle) This is exercise 2 of 3 in this leg series - do all exercises together as a series

Question 77

Ankles (Magic circle) (3 of 3 - sitting series)

Answer 77

Leg Work / Fundamental - Sitting upright on platform/bench/chair - Legs bent, shins parallel to mat, feet firmly on floor - Magic Circle placed horizontally (parallel to mat) above ankles (just above ankle bone) EXHALE: Press legs together (squeezing circle) INHALE: Open legs (don't fully relax, keep little tension on circle) This is exercise 3 of 3 in this leg series - do all exercises together as a series

Question 78

Adductor Squeeze (Magic circle) (1 of 3 - supine series)

Answer 78

Leg Work / Fundamental - Lying face up (supine) in neutral spine position - Arms by sides - Feet together, knees bent and apart - Magic Circle between knees - angled at a diagonal in line with the shins (THIS SERIES IS MORE ACCESSIBLE THAN THE SITTING SERIES) EXHALE: Press legs together (squeezing circle) INHALE: Open legs (don't fully relax, keep little tension on circle) - Small fast squeezes = harder - Slow the squeezes down a little = a little easier This is exercise 1 of 3 in this leg series - do all exercises together as a series

Question 79

Knees (Magic circle) (2 of 3 - supine series)

Answer 79

Leg Work Fundamental - Lying face up (supine),neutral spine - Arms by sides -Bring legs up to TT - Place Magic Circle above knees (horizontal, parallel to Mat) EXHALE: Press legs together - SLOW - (squeezing circle) INHALE: Open legs - SLOW- (don't fully relax, keep little tension on circle) This is exercise 2 of 3 in this leg series - do all exercises together as a series

Question 80

Ankles (Magic circle) (3 of 3 - supine series)

Answer 80

Leg Work / Fundamental - Starting in Knees position: '- Lying face up (supine),neutral spine - Arms by sides -Bring legs up to TT - Place Magic Circle just above ankles (vertical/perpendicular to mat) - Straighten legs to a diagonal (60degree) EXHALE: Press legs together - SLOW - (squeezing circle) INHALE: Open legs - SLOW - (don't fully relax, keep little tension on circle) This is exercise 3 of 3 in this leg series - do all exercises together as a series

Question 81

Ankles Bent Knees (Magic circle) (1 of 3 - prone series)

Answer 81

Leg Work / Fundamental - Lying face down (prone). - Knees bent at 90 degrees - Thighs lifted off Mat - Feet plantar flexed - Magic Circle placed above ankles (horizontal/parallel to mat) - Head resting on back of hands, fingers overlapped EXHALE: Press legs together - (squeezing circle) INHALE: Open legs - (don't fully relax, keep little tension on circle) This is exercise 1 of 3 in this leg series - do all exercises together as a series Note: This is a good series to use if clients have lordosis/ anterior tilt)

Question 82

Ankles Straight Knees (Magic circle) (2 of 3 - prone series)

Answer 82

Leg Work / Fundamental Setup: Starting in Ankles Bent Knees: '- Lying face down (prone). - Legs straight - Thighs lifted off Mat - Feet plantar flexed - Magic Circle placed above ankles (vertical/perpendicular to mat) - Head resting on back of hands, fingers overlapped EXHALE: Press legs together (squeezing circle) INHALE: Open legs (don't fully relax, keep little tension on circle) This is exercise 2 of 3 in this leg series - do all exercises together as a series

Question 83

Hamstrings (Magic circle) (3 of 3 - prone series)

Answer 83

Leg Work / Fundamental Starting in Ankles Bent Knees Position: '- Lying face down (prone). - One leg straight along mat - The other leg bent, thigh lifted off the mat - Feet pointed (plantar flexed) - Magic Circle placed so one side is pressed below the glutes and the other is pressed under the heel - Head resting on back of hands, fingers overlapped EXHALE: Push against circle & bend bent leg / squeeze heel in towards butt (squeezing the circle) INHALE: Release circle (don't fully relax, keep little tension on circle) Change leg after 5-10 repetitions This is exercise 3 of 3 in this leg series - do all exercises together as a series

Question 84

Swan 1

Answer 84

Back Extension (Magic Circle) / Fundamental - Lying face down (prone) - Arms out straight overhead - Magic Circle between hands, (horizontal/parallel to Mat). - Palms of hands agains the circle pad,fingers and thumbs straight and together INHALE: Lift trunk, head & arms together (legs & feet stay on mat) EXHALE: Lower trunk, head & arms together. Return to start position To come out, onto forearms and knees, push back through forearms to REST position to release the back

Question 85

Swan 2

Answer 85

Back Extension (Magic Circle) / Intermediate Starting in Swan 1: '- Lying face down (prone) - Arms out straight overhead - Magic Circle between hands, (vertica;/perpendicular to Mat). - Palms of hands agains the circle pad,fingers and thumbs straight and together NOTE: Hard. Progression from SWAN 1, stay with SWAN 1 if too difficult INHALE: Lift trunk, head & arms together (legs & feet stay on mat) EXHALE: Lower trunk, head & arms together. Return to start position To come out, onto forearms and knees, push back through forearms to REST position to release the back