Yoga 3-4 Times/Week        (or daily if you find the time)

Mountain Pose-

Stand with feet together and parallel, big toes touching and hands in front of chest in prayer position. Shoulder blades should slide down the back, chin is parallel to the floor. Pull navel into the spine. Take several deep breaths, inhaling and exhaling through the nose.

On the inhale, sweep the arms out to the sides and then up so they meet overhead. Gently look up toward the hands, making sure the abs are slightly contracted . Avoid overstraining the lower back.

Forward Fold-

On the next exhale , bend forward from the hinge of the hips, sweeping arms straight out to the sides and then down so the palms can reach toward the floor. Bend the knees if necessary to get hands to the floor.

Flat Back-

Now inhale as the head is lifted and direct the gaze forward, lengthening the spine. Fingertips can come to the shins if necessary to create a flat, tabletop with the back.

Plank (high push up)-

Exhale and place palms back to the floor, shoulder width apart. Step the right leg back and then the left leg to meet the right and lower the body into plank (high push up position). The body should form a straight line from the head to the heels, with the palms directly under the shoulders. Keep abdominals engaged, hold the position and inhale.

Low push up-

Exhale as you bend the elbows and lower down as if coming into a push-up. Elbows stay close to the sides. Only the hands and feet should touch the floor.

Upward-Facing Dog-

Inhale as the arms are straightened and the chest is pushed forward and up. Use the arms to lift the torso, but bend back only as far as feels comfortable. Do not drop the head back in this pose. Keep shoulders down and slightly rolled back. Now lift the legs up so only the tops of the feet and hands are touching the mat.

Downward-facing Dog-

Exhale as palms are pressed down and the hips are lifted , rolling onto the balls of the feet and pushing back and up until the legs are straight. In Downward dog pose the feet are hip-width apart and the heels stretch down toward the back of the mat. Lengthen the spine and keep hands shoulder-width apart and the neck straight.

Forward Step-

Inhale and step the right foot forward between the hands, exhale and step the left foot next to the right.

Forward Fold-

Keep palms on the floor and straighten legs so that the body is back in forward fold position.

Flat Back-

Inhale as you lift the head and look forward, lengthening the spine. (Fingertips can come to the shins)

Mountain Pose-

Inhale and sweep the arms slowly up the sides over the head. Exhale and bring hands to prayer position at the heart center.

Repeat the sequence

Savasana-

When finished with the sequence lie flat on the back, arms at sides with palms facing up. Close the eyes focusing on the middle of the forehead, listen to the breath, relax and allow the body to assimilate the poses. Try to stay in savasana for 5 minutes.

Pilates 3-4 Times/ Week for Core Conditioning

The following exercises are a selection of the most effective core conditioning.

Space has been left for you to fill in other exercises to fit into your own Pilates exercise routine.

Hundreds-