Stretching and Conditioning - Class Number 5- 3/15/2008

Well, here is Mystery class #5. Sorry for the mix up.

Warm Up

Nice, light, jumping or bouncing. Play pretend jump-rope.
Bounce for 1 minute, and gently stretch your calves.
Bounce for 1 minute, and gently stretch your hamstrings. (Hang and touch your toes.)
Small jumps for 2 minutes, then sit in straddle stretch for 8 breaths.
Small jumps for 5 minutes, then gently stretch your hamstrings again. Hang, relax, touch your toes, gently pull your head to your knees. Take your time.

Roll up to standing Vertebrae by Vertebrae, slow and gentle, roll you shoulders Up to your ears, Backwards and slide them Down.

Stand in Parallel (feet together), Arms in First or Second or on your hips, Point Right Leg, Turn Out from the hip, Turn In, Go through demi-point, Heel, and return to starting position. Alternate Right and Left, en croix (to the front-side-back-side)

Stand in First Position (ballet), Arms in First or Second or on your hips, Tendue Right Leg, movement comes from inner thigh, Use all parts of your foot, Turn In, Flex foot (toes pulled toward knee and push through the heel), Turn Out, Point foot, then, Using your whole foot Return to first position.
Alternate Right and Left, en croix

Note: When you point and flex, think Toe-Ball-Heel or Heel-Ball-Toe. And keep those Ankles up! No Sickle Foot! Make a Pretty foot, but make sure, first, that you already have a strong, straight leg.

Conditioning

Leg Kicks!

Lay on your Left side. Align your body stretched out, as if you were standing. Align your hips Right hip above your Left hip, nicely stacked. Do not roll your hips forward or back, as you want to keep them stabilized. Also consider:
Are my Shoulders aligned over my Ribcage, which is aligned over my Hips?

8x Lift top Right leg up and lower it. Keep your movements smooth and controlled. Like tendues, keep your legs strong and straight (energy going through your heels). Alternate Pointed Foot then Flexed Foot. When lowering your leg, imagine zipping your thighs together.

8x Remain on your left side. Bend top Right leg at 90 degrees and rest it on the floor in front of you. Raise and lower your bottom Left leg, slow and smooth, alternating flexed and pointed foot.
Repeat these Leg Lifts on your Right Side!

Come up to sitting on your knees and bend over into Child’s Pose for 4 breaths.


Stretching

Sit up tall with soles of feet together in Butterfly position. Curl your head to your feet as you actively pull in your stomach muscles. Hold for 4 counts.

Stretch your head forward and up to make a Flat Back, Shoulders pulling away from Ears, and return to sitting up with a Flat Back. Do this 2x.

Put legs in straddle position and Stretch towards 2 breaths, your Right leg 2 breaths, the Center 2 breaths, Left leg 2 breaths; then sit up straight, place your hands behind your hips and stretch your chest, neck, and head to the back for 2 breaths. Then reverse, starting to the Left. 2x each direction.

Find a clear spot against a wall that you can do the splits against. Lay on your back, place the back of your legs against the wall, and split you legs out to a straddle pose. Let gravity pull you legs to the floor. Do not strain, Relax, and lay there for 5 minutes. Perhaps use this time to meditate, clear your mind, or listen to some relaxing music.

*If you have another exercise that your teacher would like you to practice, now is the time.

Cardio:

Let’s try a 30 minute stationary bike ride, a walk around your neighborhood, or treadmill, or anything else that will get your heart pumping. Start slow to gradually warm up, try for a few minutes at a higher pace, then slow down at the end. Don't forget to stretch at the end!

What is your resting heart rate? To find out, count your heart beats for one minute (60 seconds) before getting out of bed in the morning.
To count your heart rate quickly, count your heart beats for 6 seconds then multiply by 10. Try counting your heart rate during your Cardio Workout.

Thanks for the great class. It really gets me working.

Thanks for the class!

Thank you! Great class! Phew...