Pilates For Open Water Swimming

Pilates For Open Water Swimming


welcome to tap the yoga [Music] and welcome to your Pilates class for open water swimming now I’ve designed this class to build some strengths to prevent injury building and increasing your stamina to also working on your range of motion in your shoulders and your hips but also more know kind of fine-tuning motion and I’ll be working a little bit on your breath and that is so you have a bit of control over your breath so whether you’re feeling the pressure of a race or you get a huge cold water response and suddenly you can’t find your breath or whether you’ve got a little bit of fear about what’s underneath you any of those things I know that’s what I’ll be wearing home we will be working on your breath as well and enable you to find a nice smooth rhythm so if you like what you see please like and subscribe to Tala Fiona now the joy of this class is it will enable you to embrace the outdoors work with the lovely bit of peace that you get with being in the open water and be adrenalin that you get to but also enable you to really work on enjoy the nature at eye level and I think that is the beauty of open water swimming okay so just to see while you’re sitting whether your cross legs are sitting like me and with my next to the side we’re just gonna warm up a little bit so take a nice reach across you so you know when you stretch get to that stretch and then get a little bit beyond to reaching beyond your normal stretch level come up and do the same on the other side lovely bringing both arms up root down up through your hips reach your arms up finding length through your spine breathing in and then taking your twist looking over your shoulder really and then I take a look to your opposite knee so getting a nice bit of a movement through your neck – lovely bring your arms all the way back up and release off now you’re going to your cross legs we’ll just repeat but if you expect me you just going to sweep them to the other side lovely so let me hip settle get comfortable nice and upright through your body take a side stretch lovely other side to reach over come up nice and tall and take a twist looking over your shoulder really looking so getting a good movement to your neck and then looking across you in the front and to your opposite knee good come all the way back up and bring your hands back down so this time I’m going to work on having your feet together just bringing the soles together if it’s possible now depending on type how tight you are in your hips especially if you do a lot of physical activity without stretching your knees might be up here and that’s that’s absolutely fine I’d like you to hold on to your ankles but not your toes it has a gas effect on your knees hold onto your ankles and you’re going to work on one rocking your hips into the center space into this diamond space you’ve created and to work on bringing your knees down to the mat so you’re lifting your chest and dropping your knees now this may take months of practice but you’ll soon get to the point where your knees are nearly towards the mat I mean I know practicing yoga and Pilates for 20 or more years and mine still don’t get there so you may be here doesn’t matter it’s not about how it looks it’s about how it feels so you’re holding onto your ankles and dropping down if your knees are quite low to the floor lift your chest and rock forward and you feel a wonderful sensation your hips just hold that and I’d like you to you focus on your breathing so we’re Pilates or breathe in through the nose and out through the lips has gonna stay hips you don’t move that we hit might be useful if you’re swimming but breathe out 3x breathing in through your nose lengthen and breathing out through your lips nice long slow breath find a time breathing in through your nose lengthen and a slow long breath out through your lips coming all the way back up when you’ll need to draw your knees in I should imagine give them a hug bring your forehead down lovely and sit up nice and warm ok coming on to the length of your mat with your feet flat to the floor and if I twist it up nice at all so extend your legs out in front toes to the ceiling take a big breath in bring your arms up reach up and fold forward reaching beyond your toes good inhale take your arms up and all this is a lovely range of motion in your shoulders fingertips pointing towards your bottom and lift your hips good reverse clanking and drop your hips lovely reach up again and fold forward reaching beyond your toes bringing your head towards your knees inhale to bring your hands down to the floor as hell inhaling dropping your hips now letting them nuzzle down into the mat pull your belly in and you’re going to draw your knees to your chest this is called boat boat pose in yoga we’re gonna let power out to the floor lifting your chest and you now hold your South bear hold it maybe releasing the legs hold it for eight remember to breathe in through the nose out to the lips and again good cross your legs you lift a little round a little and then bringing the feet flat to the floor roll all the way down take your arms overhead straighten out your legs reaching in each direction and then fingertips pointing to the ceiling breath in and breath out as you roll all the way up reaching up and folding inhaling all the way down exhale all the way inhale all the way down exhale all the way up so it needs to be a really long wrap one final one inhale all the way up exhale hold yourself here reaching beyond the toast grab hold of the feet so your uncle’s big toe or soles of the feet wherever you are and stretch the whole back of your body and have a little wriggle into it rhythm into the back side of your body because often with swimming you get a little bit of back pain maybe if you’re doing a tiny little back bend often so it’ll release that and enjoy the release that comes with this stretch it’s very nice and then slowly you’re gonna step all the way back up sit up nice and tall and come to lie on your back you love you back drawing your knees in and then taking your legs up to the ceiling and you’re taking your legs out and in point out and in point out and in point and out and hold it out and you’re going to pulse out out out six five four three two one lovely reach your arms overhead keep the legs out and then you’re going to reach between the legs for eight seven six five four three working your core one draw your knees in lovely and drop your feet flat to the ground so your feet are flat to the ground think tips just sweeping the backs of your feet and the other lower back into the mat lift your tailbone up and roll up squeeze your bottom as you come up and roll down lovely so this is a little flow of exercises strengthens your back we’ve straightened our core we’re not going to be working on the back muscles squeeze at the top and flow down so working on the lower back the glutes and the hamstrings all the muscles that support your hips and spine will be increasing your strength will just increase your stamina long-term so come up now hold at the top and we left a pulse eight seven six five squeeze three two one roll down gently what about to go to time roll all the way up all the way up with a squeeze lift your hips a little higher and now this time you’re gonna drop one hip down just I’m dropping it an inch down that’s all you lift and squeeze other side lift and squeeze and again lift and squeeze good so you’re in the right as you drop out breath as you lift three two one lovely roll down you know roll all the way back up and I do know that everything start to burn a little but I love the burn I’m sure you do and we pulse four seven six five four three two one roll down one more with the hip tilt rolling all the way back up and don’t forget your breath in lovely let’s do four more three squeeze two squeeze one squeeze really squeeze squeeze and then squeeze a little bit more in there Roger great you’ll need to really sell and why should feel stiff there tomorrow so draw your knees into your chest holding behind maybe giving your bottom a little bit of a rub lovely and then rocking yourself up to sitting and you’re going to swivel your legs all the way around behind you and we’re coming up onto all fours now we’re spreading your fingers and reaching the middle finger so it’s pointing forward and your knees are under your hips and from here you’re just going to take a nice easy round of your back tuck your tailbone under let your head dangle down and then breathing in and lifting God rounding and you can do this as much as you like so whether you are practicing this after a swim you will really need to focus on your shoulders or maybe it’s a warm-up before swim both work lovely nice smooth move that’s your out-breath as you push it without your breath is as you look up Umbra and then from here you’re going to come into a lovely shoulder stretch and opener you bring your knees back a little bit so you’re on the whole mat and bring your arms forward walk your arms forward drop your chest that feels like it’s really melting you’re really melting into the ground forearms come down and your hips are Hari and this is wonderful for your posture but also a great release staying down the great release if you’ve just been out swimming or you want to increase the motion in your shoulders and from here I’m gonna take you to quite a brutal excess nice well your shoulders you keep your forearms down and then lift your hips so you’re on your forearms and your hands are flat and your bottom is up and then you’re gonna bring yourself forward into a plank and then back into a dolphin maybe just adjusting your feet if you need to coming forward four through eight don’t worry it’s still connected to build one hold it hold it hang out here hang out tell me pull them toes curled under push your heels away so eight seven six five four three two and drop your knees well then take a stretch back in the kind of child pose but with harms extend it out and then bring yourself back up to all fours now from here a little bit of hip work I’d like you to extend your right leg keeping both hip bones looking down extend your left arm reach out and then you’re gonna draw it so working core as well inhale exhale reach good and reach hold it and then bring your hand down and flex your foot to the ceiling so the foots flat and I’m going to push and push and push and push Stephanie my bottom hamstrings and my lower back as well and push four three two one lovely from here take my knee to the floor and squeeze my inner thighs like really squeeze and then bring my knees my elbow if you can just see here it’s at my elbow take the knee back and then need to elbow knee back pause and squeeze and the elbows strengthening your waist pause pause and let’s do two more and then you’re gonna hold your knee at your elbow hold it there kind of hook it around your elbow if you can get there and lift your back knee and hold yourself there for eight seven six four three two one lovely drop your knee well done fingers spread straighten your leg reach looking at it and I was thinking that’s not right reach out scrunching reach out inhaling exhale in so my heartbeat is going right the clappers from honest and I’m just taking control of my breath let me keep my leg there bring my hand down and flex the foot and I’m going to push push wonderful push push push step through my bum my lower back and my hamstrings four three two and one awesome drop the knee behind you and you’re really squeezing and then bring the knee to the elbow drop behind squeeze pause squeeze pause three two and this is your last one you’re going to hook around that elbow come up hook round hang out here for eight seven six five four three two one lovely take it down facing dog paddle out through the feet whole lips hang out in down dog enjoy the stretch that comes with this a nice simple but amazingly effective players and take your right hand to outside of the left leg look underneath get a good twist in your keeping a spine nice and well you looked your hand and step your right foot between your hands you know buddy bring yourself up into a high lunge palms together and bring the forearms down all the bigger tips down the back for arms to the ceiling lovely really so step back to down dog other leg steps through you know if it comes halfway you pick it up and place it between your hands find your steadiness wonderful step back to down dog and drop your knees well done come to sitting and you’re going to take this towel slightly different on to stretch on the legs take the legs out wide so about 45 45 90 degrees and so you’re sitting up up onto the bony bit of your bottom and you’re going to just walk forward so it’s not about being flat on the floor it’s about enjoying this stretch here coming toward lengthening in the middle breathing out come down your hands taking your hand to your ankle Mushin hand behind the head elbow to the ceiling sinking and then reaching your foot your hand beyond your foot which come all the way up do the same on the other side hand behind the head elbows to the ceiling good come all the way back up 1 5 or go forward see my toes come up breathe in [Music] breathe out a little deeper I’m coming lovely across your legs sit up nice and tall cross your legs if that’s comfortable doesn’t matter at the end if you’re here this isn’t that that the hips this is about the shoulders you just going to take your hand down between your shoulder blades drawing it down let’s close down between the shoulder blades as you can the ugly and do the same on the other side hands down between the shoulder blades you know take your hands behind you taking a hold of your elbows and lifting your chest lovely and keeping the hands to the floor behind you so push the fingertips into the mat and lift your chest and you take a twist again but a little bit deeper than we did at the beginning because you’re nice and warm so looking over your shoulder take you home to the front knee and take the back arm all the way across and take a little sway and then take a twist the other way now if you take a twist then take your hand across sitting upright bring your fingertips beside you take a nice big breath in bring your hands to heart and there you can your Pilates session for open water swimming I really hope you enjoyed yourself namaste you