bodybalance row cn app print國際資源是為萊美認證提供獨一無二有價值以便你能

BODYBALANCE03A03B.07A.–后07B.–后01.熱EXPRESS /jfe/form/萊際資源是為萊際認證提供的獨一無二、有價值的資源，以便你能夠?qū)W習(xí)每個新動作并僅在萊際 資源不可。通過互聯(lián)網(wǎng)、上傳或文件或向他人萊際的資源以及萊際、其經(jīng)銷商及其他都是的。如果你正在參與活動，可能會對你個人造成嚴重的，包括提起法律、萊際暫停或永久撤銷。非常感謝你的合作！01.V1/_When8Inhale–ArmsFtoO/H,F8 _Iwas 6xPressPaof Inhale–Extendlegs,armswideto 9xWeightShift,ArmSwingsL C/ Inhale–Extendlegs,armswideto Exhale/Inhale–WeightShift,Figure8Arms Br/ 5xRepeatPressPa 5xRepeatWeightShift,ArmSwings C/ 5xPressPaDown,WeightShiftwithHeelArmSwings HEREWITHYOU

MountainPose,feettogether,facingLside,handsclaspedbehindPregnancyOption:Feethip-width V1/ ?Option:BabyBackExhale–ForwardFold,armswideand Inhale–LungeL,RlegB(frontleg Exhale–CrocodileòOption:Exhale–CrocodileòOption:OnInhale–BabyCobra8?Option:UpExhale–DownDog8Inhale–LungeR,LlegF(frontleg8Exhale–LungeTwistR(to8Inhale–LungeR,handson88Instr/8?Option:BabyBack8?Option:BabyBackV2/ARepeatSunSalutationSequenceV3/ARepeatSunSalutationSequencelARepeatSunSalutationSequence

e在這一節(jié)的關(guān)注點在于運用音樂的每一個節(jié)奏。我們在每個動作停留8拍，然后順暢的進入下受到這種流暢的動作和能量時，這種感受03AAWarrior2V1/BR ?Option:HeelLiftafter32 PC/_ Lside,RhandremainsonC/_Ah,Inhale/Exhale–ExtendedWarrior2L,Lelbowonthigh,RarmO/H?Option:LhandonLC/_Ah,Inhale/Exhale–Rarmwraps?Option:BindhandsunderARepeatWarrior2V2/BNote:Warrior2R,handsclaspedbehindonLhipforBr/C8Br/_Br/_C/_Ah,Inhale/Exhale–WideSquat,handsclasped?Option:BabyBackInhale/Exhale–ArmswidetoclasphandsInhale/Exhale–HoldWideSquatwithhandsclasped?Option:BabyBack03A.SQUEEZEME

我們在延展戰(zhàn)士2中提供半纏繞和完全纏繞的03B.Warrior1L(BlegF)facingL V1/ Warrior1,Warrior3SequenceInhale/Exhale–Warrior1L,armsO/H, Inhale/Exhale–Warrior3L,armsreach Inhale/Exhale–90°Lunge,BabyBackBendL,armsFInhale/Exhale–90°Lunge,BabyBackBendL,armsFInhale/Exhale–Armsopenwidetoside,V2/ARepeatWarrior1,Warrior3SequenceR(facingRBr/_TheyBRhandonRthigh(facingRside),LarmtoC/WakeInhale/Exhale–SunWarriorR,RarmInhale/Exhale–LarmwidetoO/H, Br/_They RepeatFloatingHalfMoonPose,SunWarriorLNote:HoldSunWarriorL,armsO/H,for56

戰(zhàn)士戰(zhàn)士戰(zhàn)士

教授的空間。發(fā)掘歌曲的感覺并用你自己去平A88V1/_InBIntensePosewithHeelLiftSequenceInhale/Exhale–ArmsreachF,torsoF,pa C/_Inhale/Exhale–ArmssweepB,paC/_Inhale/Exhale–DiversPose,extendV2/_TookCInhale/Exhale–StandingHalfLotusPoseL,LfootRthigh,armsandtorsoreachFpaòOption:LfootcrossesRankle,toeson C/_ Inhale/Exhale–ArmssweepB,pa Br/CatchCA48 8Outro/BExhale/Inhale–IntensePosewithHeelLift,armssweepB,padownInhale/Exhale–DiversPose,extend04.SHADOWSINTHEDARK

出的空間–讓音樂來主導(dǎo)的空間。05.ModifiedHalfLotusPoseL,LfootonRthigh,calforC/_Won’tAInhale/Exhale–ExtendedModifiedHalfLotusPoseInhale/Exhale–TwistedModifiedHalfLotusPoseLarmV1/_IwasBInhale/Exhale–SwanPoseR,facingRside(LlegòOption:90°/90°Inhale/Exhale–QuadStretchL(facingRInhale/Exhale–ExtendedSwanPoseR,QuadStretchV2/_ARepeatModifiedHalfLotusPoseSequencefor32cts.TwistedModifiedHalfLotusPoseR,Rarm32BRepeatSwanPoseSequenceL(facingLNote:ExtendedSwanPose,QuadStretchRfor64 C/_Don’t 90°/90°Pose,HipStretchInhale/Exhale–90°/90°PoseL,elbowsonfloor RepeatonR 你也可以停留在

意識關(guān)注到呼吸–吸氣向上，吐氣06.–腹 Liesupine,facingRside,feettogether,kneeswide Instr/ Exhale–Extendlegsto PregnancyOptions:Toesslideouttoextendlegs,andInstr/ PregnancyOption:AltSingle-LegInstr/ Exhale–Fingerstotemples,bendkneesoverhips,Crunchup88PregnancyOption:AltLegBup/BExhale–8xCrossatankles,lowerfeettowardsfloor,armsatsides,paup88Instr/CKneesatPilates100s,extendlegstoPregnancyOption:AlternateToeTaponInstr/2Lower2Inhale8cts,exhale8Lowertofloor,extendlegsto8Instr/AInstr/Bup/BInstr/CRepeatPilates躺在地面,雙腳并攏,膝蓋分開,如果是懷孕的學(xué)員,保持雙腳并攏,

你你

想著你的提呼吸想象有一條絲巾在你肋骨

們嘗試不同的加強序列時他們的變化。在鏡子前練習(xí)套路，這樣你可以感受在3B中這些是如 懷孕的學(xué)員可以用小臂支撐，或者身體向上在07A.–后AHorseStance,facingL V1/_I’llfind 44CInhale/Exhale–Lieprone,legstogether,armsPregnancyOption:HorseStanceandCatPosefor8CowPosefor8 C/ Exhale–Extendarmswide,pa 44Extensiontoside,palmBr/_IgotARepeatHorse8Br/KeepB7xRepeatDynamicKneelingPointer8PC/_FoundCC/DRep/ARepeatHorse Rep/ 2?xKneelingPointer,DiagonalPointerL&R4444RepeatonR

感覺優(yōu)美的動作從胸口部位 這里的是不能移動–不要甩尾巴要確保脊柱的正確位置，鼓勵學(xué)員將腿向后伸長在第一遍的時候，對側(cè)的和腿在指針式是向?qū)ο驅(qū)呛秃髠?cè)。這對于你的和后背是非常好的07B.–后 Lieprone,facingLsideV1/AHalfBowPose8C/_WildBInhale/Exhale–BowPregnancyOption:RarmreachesV2/LastARepeatHalfBowPoseC/_WildBRepeatBowPregnancyOption:LarmreachesBr/_OhPregnancyOption:MovetoHorseStanceafter32C/_Wild4xStriking8 07B.HEARTSTRUCK(WILDHUNGER)右向

們的連接。盡多的運用鼓勵和夸贊！08.V1/ASupineTwistInhale/Exhale–LowerkneestoL(frontofroom),wide,paPC/BInhale–RolloverintoHorseStance(facingL8Exhale–StepRfootF,outsideRfront4Inhale/Exhale–RhandtoRthigh,kneeling,twisttoC/CInhale/Exhale–LungeTwistR,RarmtoòOption:KneelingLungeV2/ItDInhale/Exhale–LkneebendsinbehindRlegtosit,facingfront,LhandtoRthighPC/BRepeatKneelingLungeTwistL(facingRC/CRepeatLungeTwistDRep/ARepeatSupineTwistR(facingL08.BABY,YOUMAKEMECRAZY

運用吐氣來放松和穩(wěn)固。這式是感受從向選擇。Rene說–“在這里扭轉(zhuǎn)的目標是關(guān)注到脊柱的伸展。手腿外側(cè)可以用來調(diào)整強度或者輕09.AV1/_BInhale/Exhale–Lleglifts(frontCInhale/Exhale–LlegF,betweenOption:BendLC/LightsDStandingSplitPoseLInstr/A8V3/_I’mBC/LightsCRepeatPyramidPoseC/DRepeatStandingSplitPoseInstr/FlatBackInhale/Exhale–LowerLleg,feethip-widthapart,on Inhale–StepLfootB,pivottofacefront,armsliftto QC/Lights 4xTaiChiPress Exhale–Bendknees,Press Downmid-lineof Inhale–Extendlegs,armswideto Outro/ Wide-LeggedForward

向并且可以輕松的回到這式，并且在做另一邊韌帶拉伸對很多人是。對進入這一小節(jié)有一點10.NOCTURNE/LAJOURNéE現(xiàn)好如你張?zhí)兿虏渴孀樱?，到一刻上肩開。讓你的腳向外擺。安靜的觀察你的整個身體對任何可能仍然存在的緊張都有覺知。最重要的是，呼吸到，何位逐在吐自下房間著樂呼的注是；覺。你在里-們斷是現(xiàn)，自流入法自在刻-體間伴音讓自下逐我們是自進胸我們的何 -交的我種覺的更加們的物-，，平看，的。01.熱HorseStance,facingV1/Exhale–Cat C/4xDownDog,HeelInhale–HeelLift,bend PC/Love Inhale–LowerLheel,bendR Inhale/Exhale–WalkfeetFtohands,feetForward PregnancyOption:Feethip-width C/ 4xExtendedMountainPose,Forward Exhale–ForwardFold,armswideand Br/Aren’t Inhale–FlatBackExtend,handsto Exhale–IntensePose,armsFto Inhale–BabyBackBend,patogether Exhale–ForwardFold,armswideand Note:On2ndsequence,holdIntensePosefor1201.WHATLOVERSDO

V1/_NightsAIntensePose,armsO/H,C/OhBWarrior2,ReindeerArmsSequenceL(facingLside)Inhale/Exhale–Warrior2L,armswideInhale/Exhale–ReindeerArms,bendelbowsin,thumbslinkedtoLside?Option:HeelInhale/Exhale–ArmsextendO/H,thumbsInhale/Exhale–SunWarriorLarmsremainO/HInhale/Exhale–ExtendedWarrior2L,armsremainO/HInhale/Exhale–Warrior2L,armsremainO/HV2/_SendBRepeatWarrior2,ReindeerArmsSequence C/ RepeatIntensePose,armsO/H, C/OhC2xWarrior3,TreePoseSequenceExhale–Warrior3L,(LlegB),armssweepB, FtoO/H,thumbs Outro/C2xRepeatWarrior3,TreePoseSequence Finish–no03.SANTA’SCOMINGFORUS跳或走到戰(zhàn)士

戰(zhàn)士每一個項目都需要圣誕小節(jié)！你可以在這一小節(jié)中找到圣誕樹，和閃閃的星星。你可以在身心體驗的6大關(guān)鍵每一個學(xué)員都是獨立的來體驗?zāi)愕恼n程并將獲員，用自己真實，保持冷靜。盡管體式通常都很復(fù)雜，你的學(xué)員不會想要這是

輕盈伸長”給出了動作的長度，而不是用“向外 的教學(xué)手冊和注解。嘗試專業(yè)教授的，太極或者提（記住我們的確修改了一些動作Zolotow(Rodale)JourneyIntoPower,BaronBaptiste(SimonandAwakeningtheSpine,VandaScaravelli(HarperPowerTaiChi,MasterJerryAlanJohnson(Goldhills)Rizopoulos(NaturalInstincts)TaiChiforHealth,TerranceDunn(HealingHereWithYou LostFrequencies&2017LostandCieexcllicenseArmadaMusicexcllicenseAstrxMusicadvsnTMRWMusicPty.Writtenby:Yon,Daenen,deLaet,ofSonyMusicEntertainment.Writtenby:McCarthy,McCleary,Rohaim,Zaki,

8CourtesyoftheUniversalMusic8Writtenby:S.Smith,C.Smith,R.Bell,R.E.Bell,Thomas,Westfield,Sparrow,Haynie,Mickens,Brown,ReddSr.,Napier99toWarnerMusicUKLimited.Writtenby:vandenBogaerde,

2017SonyMusicEntertainmentAustraliaPty.UnderofSonyMusicEntertainment.Writtenby:McCarthy,McCleary,Rohaim,Zaki,2017Keir.Writtenby:CourtesyoftheUniversalMusicGroup..Writtenby:Jackson,Scott,McLaughlin,WilsonCourtesyoftheUniversalMusicGroup.Writtenby:Jackson,Scott,McLaughlin,Wilson

GabrielleWrittenby:Writtenby:PeakeMaroon5feat.SZACourtesyoftheUniversalMusicWrittenby:Olatunji,Diehl,Evigan,Hazzard,Rowe,Levine,Raadstroem,StridhSanta’sComingForUs(3:26)WEAInternationalfortheworldoutsideoftheUnitedStates.Writtenby:Furler,JukeCourtesyoftheUniversalMusicGroup..Writtenby:UnknownDon’tGiveItUp(5:24)Writtenby:Mac,Paewai,Fraser,Gerbes,YoelLewisWrittenby:Unknown

Writtenby:Hansen,Kurstin

Heartstruck(WildHunger)(3:31)HamiltonLeithauserfeat.AngelOlsenL–RBack:SharonEmery(Shadow),AmyCarter(Shadow),LaurenFerris(Shadow),ChristinaSophocleous-Jones(Shadow)&JosebaIsteque(Shadow)L–RFront:CoreyBaird,DianaArcherMills,CaleyJ?ck&René 弓式和進擊蛇式的樂趣–帶點瘋狂的小動物式的樂位置低于心臟的時候–簡單神圣！50。為了紀念這一時刻，我們從各個萊美俱樂我們希望對他們表示認可，他們是的，

–Dr.JackieMills&DianaArcherMonique BAT,BODYJAM,BODYPUMP和RPM的創(chuàng)意總監(jiān)，以及萊KylieGates（新西蘭）是身心平衡, CoreyBaird（新西蘭）是身心平衡 EXPRESS TrackTrack TaiBCTrackTrack FTrackTrack LeftandOverTrackTrack LastfewbarsofPre-Track Track

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我們對運動、音樂的熱愛以及對健活的追求，在萊際，我們相信我們的社區(qū)內(nèi)每個的尊

作為一家每天為數(shù)以百萬的人帶來全民體驗的重的正途上。選擇、和匹配編舞和音樂是一個巨大的！我們精挑細選我們所使用的音樂，并 81TAICHISUN03A.STANDING03B.STANDINGHIPCORE–07A.CORE–07B.CORE–FORWARDBENDS–YOGA03.STANDINGSTRENGTHEXPRESSournewnotes.Clickheretofilloutaquicksurvey/jfe/form/LesMills’instructorresourcesareunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoenableyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyouallyincludinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuchappreciated.TAICHIIwanttoencouragemyclassparticipantstodiscovertheconnectionbetweenmovementandbreathfromtheverybeginning.V1/_WhenWideWu8Inhale–ArmsFtoO/H,F8_IwasAExhale–Bendknees,PressPaDownthroughmid-of4Inhale–Extendlegs,armswideto4_AndB9xWeightShift,ArmSwingsExhale–WeightshiftL,armsswingdown,BandO/H2Inhale–Repeatto2C/C4xPressPaDown,WeightShift,ArmSwingsExhale–Bendknees,PressPaDownmid-lineof2Inhale–Extendlegs,armswideto2Exhale/Inhale–WeightShift,Figure8Arms4A8B5xRepeatWeightShift,ArmSwings4 C/ 5xPressPaDown,WeightShiftwithHeel Presspadownmid-lineofbody(noHEREWITHYOUTECHNIQUE&Stepfeetwide,outsideWideWuSinkhipsdown,tucktailbonePresspaWiththebreath,outandRelaxthroughyourComeintoyourbodytogetIfitfeelsgood,comedowntothefloorandsweeparmswideRollthroughthespine;starttoopenupWEIGHTSHIFT,ARMNewWeswingtotheRightandThebreathflowsinandARMSWINGSPutthemovesPRESSPADOWN,WEIGHTSHIFTWITHHEELRELEASE,ARMSWINGSIfitfeelsgood,releasetheheelandturnmoreasyouswing

Webeginthisreleasewithbeautifulsimplicity:simplemovesthatallowustofocusonthemovementandbreath,whilegentlywarmingtheTaiChitracks:warming,breathing,focusingandInthefastswingmovements,weletgothroughtheshouldersandcreatearealenergyofreleasing.Inthefirstroundofthese,giveyourparticipantspermissiontobreatheatthespeedthatfeelsbestforthem.Oncewemovebackintothecombo,wecanfindmorerhythmbybeginningslowly.Youhaveanopportunityheretoreallyconnectwiththem.Acknowledgethattheyhavechosentobeherewithyoutoday,andthenonceyou’veestablishedthatconnectionandrelationship,encouragethemtofindtheirinternalconnection.Howistheirbodyfeelingtoday?Whatdoesitneed?Onceparticipantsfeelconnectedwithyou,astheirinstructor,theyinwards,knowingyouaretheretoleadandguidethemthroughtheworkout.SUNIwantmyclassparticipantstobreatheandmovethrougheveryposeandtoanchorthebaseintheTwistingLunge.MountainPose,feettogether,facingLside,handsclaspedbehindPregnancyOption:Feethip-widthV1/AInhale–ExtendedMountainPose,armswideto8?Option:BabyBackExhale–ForwardFold,armswideand Inhale–LungeL,RlegB(frontleg Exhale–Down Inhale nk òOption:On Exhale–CrocodileòOption:OnkneesPregnancyOption:CatPoseInhale–BabyCobra ?Option:UpDogPregnancyOption:CowPoseExhale–Down Inhale–LungeR,LlegF(frontleg Exhale–LungeTwistR(to PregnancyOption:WideLunge,LfootoutsideLInhale–LungeR,handson Exhale–Forward 1:07Instr/ Inhale–ExtendedMountainPose,armswideto ?Option:BabyBackExhale ,armswideanddown,hands ?Option:BabyBack1:17V2/ 2:14V3/ 3:123:12Br/Time TECHNIQUE&MOUNTAINFeetHandsclaspedOpenchestandEXTENDEDMOUNTAINPOSE/BABYBACKBENDArmswidetooverSqueezethePresshipsFORWARDForwardBendtheLifttheFoldandFrontlegstepsbacktoHipsKneeoverPoweryourbackDropyourhipstofeelthestretchDOWNPressbacktoDownHipsareStretchyourbodyOutFeeltheYoga

NKRollthroughyourInLoweryourchesttotheFeelyourstrengthandSqueezetheShoulderspullInbreath,CobraorUpLetthebreathbringthehipsHeartandeyesLUNGEFrontlegtoBigstepDrophipsSqueezeinnerSqueezeinnerthighstokeephipsstableasweLookupifitfeelsPowerthroughyourbackDropyourhipssoyoufeeltheFeeltheBepreparedforthetransitionsoyoucansetupyourparticipantsearlyandstartmovingthroughthesequence.Kylie’sfocusforthistrackwastouseeverycountofthemusic.Weholdeachposefor8counts,andthenseamlesslyflowintothenextpose.Slowingdownandusingthebreathasaguideallowsustomovefromposetoposewithoutobviousbeginningsandends.Whenwecanachievethisfeelingofendlessmovementandenergy,wetaketheexperiencetothenextlevelandcanguideourparticipantstodothesame.ThemusicislightandKyliecomplementsthistogettingtheclassmovingandlearningthesequence.Simplesetup,nametheposeandbasicAlignmentcuesusingbody-partanddirection.Nextround,weaddthebreathcuestothesequence.Kyliechosetolimittheamountofcuesinthelasttworoundstofocusonenhancingtheflow,aswellasallowingspaceforinternalIntheLungeTwist,bringacoachingfocustoanchoringthebase.Coachtoliftthebackkneesowedrawenergyupthroughthebacklegandkeepthemusclesactivated.Fromthere,coachtosqueezingtheinnerthighstostabilizethehipsandpelvis.Fromthisstrongbase,wecanconfidentlyfindmorerotationinthespineaswetwist.Pregnantparticipantscanstayfacingwithchestliftedandspinelongoraddingagentletwist.03A.STANDINGIwantmyclassparticipantstousethestrengthandenergyofthemusictoenhanceandchallengetheirAWarrior2BWarrior2,ExtendedWarrior2SequenceLInhale/Exhale–Warrior2L,handsclaspedbehindonRhipPC/_Inhale/Exhale–ExtendedWarrior2L,LarmreachesLside,RhandremainsonInhale/Exhale–Warrior2L,extendRarmtoRC/_Ah,Inhale/Exhale–ExtendedWarrior2L,LelbowonRarm?Option:LhandonLC/_Ah,Inhale/Exhale–Rarmwraps?Option:BindhandsunderARepeatWarrior2BRepeatWarrior2,ExtendedWarrior2SequenceNote:Warrior2R,handsclaspedbehindonLhipforCWide8C/_Ah,Inhale/Exhale–WideSquat,handsclasped?Option:BabyBackInhale/Exhale–ArmswidetoclasphandsInhale/Exhale–HoldWideSquatwithhandsclasped?Option:BabyBack03A.SQUEEZEMETECHNIQUE&AnklesaswideasRightfoottorightDeepkneeBreatheout,handscometobackCheckkneeispressingMaybetoday,HeelDriveyourkneePowerthebackBreatheout,dropDoyouwanttotrytheHeelLiftthisside?Ifyoudo,drivethekneeforwardsothekneeisovertheankleEXTENDEDWARRIORUseyourBreatheout,reachbackasfarasyouExtendyourElbowonthighorDropyourheelanytimeyouneedSqueezeyourInhale,wrapthearmbehindtoaHalfBindorFullBindShouldersoveryourReachasfarasyouFindwhereyouwanttoUsethefloortogiveyouenergyinyourThinkshouldersoverhipsandturnto

WIDEWideHandscomebehind, TakeadeepbreathhighintoyourBreatheoutandpressyourknucklesBreatheout,clasphandsoverSqueezeyourbuttTakeaBabyBackPressthroughtheoutsideedgeofyourfeetsoyourarchesliftBeinyourfullofenergyandintensity.Whenthemusicandmovesarestrong,thisallowsanopportunitytosimplifythecoaching,onlysayingwhatyouneedtosaytoletthemusicbethehighlightoftheTakethetimetoscripthowyouwilleffectively,setupWarrior2andExtendedWarrior2usingclear,directBPDcues.It’seasytogetcaughtupwantingtogiveasmanycuesaswecantoenrichourparticipants’experienceandtohelpdeveloptheirtechnique.Themusicactsasoursecondthebalancebetweenconnectingthroughverbalandnon-verbalcues,andlettingthemusicshine.WeoffertheoptiontotakeaHalforFullBindinourExtendedWarrior2.Giveplentyofencouragementandbasicinstructionsoparticipantswillfeelcomfortablegivingeitheroneago!Onthesecondside,Setupcuescanbeevenmoresimpleandwecanimmersefullyintothemusicandposes.IntheWideSquat,coachtopressdownintotheoutsideedgesofthefeet,feelingthearcheslifttoengagethelegsforstrengthandtone.AimfordepthinyourSquatandabeautifulopeninginthechestandshoulders.Whenthearmsrise,wemoveintoaBackBend.Practisethisbeforeyouteachsoyoucanreallyowntheposeandmakeitprecise,purposefulcues.Enjoy!03B.STANDINGIwantmyclasstoexploretheedgeoftheirposesandconnecttothewonderfulmusicbycoachingclearWarrior1L(BlegF)facingLAWarrior1,Warrior3SequenceInhale/Exhale–Warrior1L,armsO/H,Inhale/Exhale–Warrior3L,armsreachExhale/Inhale–Warrior3L,diveF,armssweepB,paInhale/Exhale–Armsopenwidetoside,paARepeatWarrior1,Warrior3SequenceR(facingRBr/_TheyBInhale/Exhale–FloatingHalfMoonPoseRhandonRthigh(facingRside),LarmtoC/WakeInhale/Exhale–LarmwidetoO/H,pa Br/_They RepeatFloatingHalfMoonPose,SunWarrior Note:HoldSunWarriorL,armsO/H,for56TECHNIQUE&AdjustbackPressyourbackheelintotheSquareyourhipstotheThebreathisrollinguptoyourAsyouexhale,feelhowitopensyourBreatheout,andgroundChestisExhale,bendyourstandingHaveastrongDiveforward–howdeepcanyougoSweepbehind,openand90°/90°BackintoInhaleandSqueezeyourExhale,openwidetoBabyBackStrengthinyourlegsbuildsbeautyinyour

FLOATINGHALFMOONHandtoFocusyoureyegazeandjustFindyourbalanceandwakeupyourSUNComedowntoSunBigstepInhaleandExhale,C-ShapeyourFeelthestretchinyoursidebody,openyourribcagewideHoldhere,tobuildstrengthinyourFeelhowmuchharderyourcoreisworkingnowasyouleanbackThissecondStandingStrengthtrackisallaboutmusicandfeel.Thetransitionsintheposesarebeautifullychoreographedtothemusicandgiveyouspaceforsilenceinyourcoaching.Discoverthefeelingofthissonganduseyourvoicetocomplementandmatchthemusicalfeel.andclearwithhisLayer1cues,sayingtheposenamefirst,andusingsimpleAlignmentcuestogetparticipantsintothecorrectposition.Remember:togetthemintotheshapeofthepose,weonlyneed3to5cues;lessisBesuretocoachtheadjustmentofthebackfootbeforeturningintoWarrior1soeveryonehasthatfoundationfromthefloorupfromwhichtomove.ContinueusingprecisecoachingforalltheupperbodymovementsinyourWarrior1andLungeSequence,asparticipantsarefacingtheside.René’sideaofanendlesscircleofbreathingisagreatwaytocreateaseamlessflowfromposetopose.Hewantedtoencourageparticipantstoexploretheposesandfeel,ratherthanlookingtowardstothestage.Thisisonlypossiblewhenweareconfidentandclearinourcoachingandsayonlywhatweneedto.TheFloatingHalfMoonPoseattheendofthistrackrequiresustogobacktosimpleLayer1coachingasparticipantsarenotlookingdirectlythigh,WeightShiftforwardandliftthebackfoottoFloatingHalfMoonPose.Whatwillyousaytohelpthemenjoythelastset?04.Iwantclassparticipantstomaintainaninternalconnectionandfeelguidedbysimplecuesenoughtheydon’tneedtolookAMountainInhale–Heel8Exhale–Bend8V1/_InBIntensePosewithHeelLiftC/_Inhale/Exhale–ArmssweepB,paC/_V2/_TookCRthigh,armsandtorsoreachFpadownòOption:LfootcrossesRankle,toesonC/_Inhale/Exhale–ArmssweepB,CAMountainInhale–Heel4Exhale–Bend8Inhale–ArmsreachF,torsoF,8Outro/BExhale/Inhale–IntensePosewithHeelLift,armsB,paSHADOWSINTHEDARKTECHNIQUE&MOUNTAINHeelsFocusyoureyeExhale,bendyourINTENSEPOSEWITHHEELBellybuttontoArmssweepSqueezetheshoulderbladesBellybuttontospinetoallowyourbacktoopenalittlemoreReachandStraightenthelegsandSTANDINGHALFLOTUSHeelsRightfootcrossesontoleftBendyourSquaretheBreathein,sweeparmsCanyoubendaninchReach,feelthepowerinyourbreathandJust

AftertheenergizingStandingStrengthtracks,ustostrengthenthemusclesintheankles,andstretchdeepintothehipsaswellastointhestandinglegisthefirstbuildingblocktoperfectingbalancingononeleg.Thisisthefoundationtomovefrom.Coachtospreadthebendingthekneedeeplyandlevelingthehips.allowthisastheeyesareloweredandfocused.Imaginehowyouwouldcoachsomeonethroughthetrackiftheycouldn’tseeyou.Wewanteachtostayintheirbodies,exploringthefeelingineachpose,withouthavingtolookup.Keepcoachingpreciseandclear.Onthefirstside,taketimetosetupwithsimpleAlignmentcuesusingbody-partanddirectionandbreathcues,andthen,onceeveryoneknowswheretheyaregoing,wecancreateevenmorespaceinourcoachingonthesecondside–spacetoletthefeelofthemusictakeover.HIPIwantmyclassparticipantstousetheirbreathtoenhancetheposesandreleasetensionintheirModifiedHalfLotusPoseL,LfootonRthigh,calforC/_Won’tAModifiedHalfLotusPoseSequenceInhale/Exhale–HandsbehindonInhale/Exhale–ExtendedModifiedHalfLotusPosearmsFonInhale/Exhale–TwistedModifiedHalfLotusPoseLarmV1/_IwasBInhale/Exhale–SwanPoseR,facingRside(LlegòOption:90°/90°Inhale/Exhale–QuadStretchL(facingRside)Inhale/Exhale–ExtendedSwanPoseR,QuadStretchLòOption:ExtendedSwanPose,arms?Option:MermaidPose,LelbowhooksLfoot,RO/H,handsclaspedbehindV2/_ARepeatModifiedHalfLotusPoseSequenceNote:ModifiedHalfLotusPoseR,handsbehindonfor32cts.TwistedModifiedHalfLotusPoseR,Rarm32BRepeatSwanPoseSequenceL(facingLNote:ExtendedSwanPose,QuadStretchRfor64C/_Don’t90°/90°Pose,HipStretchInhale/Exhale–90°/90°PoseL,elbowsonflooròOption:HandsonfloorRepeatonRTECHNIQUE&MODIFIEDHALFLOTUSComedowntotheModifiedHalfRightlegtofloor,insideofkneeorHandsbehindBreathein,openyourPressthetopkneeFindthepositionthatbestsuitsEXTENDEDMODIFIEDHALFLOTUSGentlybringyourselfBreatheout,upper esElbowsAsyoubreatheout, eevenheavierinyourupperbody–relaxTWISTEDMODIFIEDHALFLOTUSbackcornerOpenyourAbigenergizingbreathin,reachAsyouexhale,findspacebetweenyourfingertipsandheartspaceSWANYoumightstopatExtendbackPresshipsdownSinkyourhipsdown

QUADReachforyourbackYourfootmightbeuphighordownSquareyourbodyasyougentlyeaseintoEXTENDEDSWANPOSE,QUADExhaleandreachtoExtendedMermaidoption:Pushyourselfup,hookyourelbow,toparmrises,aimtointerlaceyourSquareyourbodyasyougentlyeaseintomobilityisaFindacalmingin-breathandacknowledgewhereyouareasyouexhaleWhicheveroptionyouchoose,findapositiveenergytosuityourposition90°/90°POSE,HIPHandstotheSlowlyeasedownontoyourAnchoryourhipbonesdownonyourin-Exhale,presstopkneeyou’retightYoumightwanttocomebackupontoyourhands,theneasedownontoyourelbowsInthistrack,wemovetothefloorforsomeluxurioushipstretches.CaleychosetofocusonusingLayer3breathcuestohelpparticipantsizethefeelingineachstretch.It’ssoeasyforustoholdourbreath,andholdtensioninourmuscleswhenwemoveintoposesthatchallengeus,andformanypeople,thehipscanbeoneofthosetightareas.Whenwebringattentiontothebreath–inhalingtolift,andexhalingtorelease–wecangiveourselvessomethingelsetothinkaboutbyadaptingamorepositivefocus.TherearemanyoptionsforSwanPosesobody.Scripthowyoucandelivertheseoptionsefficientlyandearlyontoensureparticipantsgetthemosttimepossibleintheirpose.ModifiedHalfLotusPose:Tosetadeepfoundation,coachtoinhaletoopenthechest,Caley’smagictoolforhipandpelvisalignment!Whenreachingback,encouragethepressingdownofthetopkneetoanchorthepose.SwanPose:Anchorthesitbonesfirst,thenthinkaboutlengtheningalongthetopthighbonetopushthetopkneedown.Thiswillcreateadeeperstretchinthehipflexor.CORE–Iwantmyclassparticipantstobeawareoftheirbackpositionineachmovement,aimingtokeepitclosetothefloorbybracingthecore.hips,armsatsides,paupPregnancyOptions:OnelbowsorhandsInstr/2?xDoubleLegExtension,KneesWideExhale–Extendlegsto45°8Inhale–BendkneeswideoverPregnancyOptions:Toesslideouttoextendlegs,and8Instr/A2xDoubleLegExhale–BendkneesoverInhale–Scooplegstofloor,kneesoverhips,scooplegsbacktofloor,thenuptovertical,extendinglegs88PregnancyOption:AltSingle-Leg Instr/ 8xDoubleLegScoopwithExhale–Fingerstotemples,bendkneesoverCrunch8Inhale–Extendlegsout,scoopdownandupto8PregnancyOption:AltLegBup/Batsides,paup8Inhale–8xCrossankles,liftkneesoverhipsat45°PregnancyOption:LegCrossonelbows8CKneesatInhale8cts,exhale8ctsPilates100s,extendlegsto45°òOption:KneesbentoverPregnancyOption:AlternateToeTaponInstr/12xBridgePose,HipLift2Lower28Instr/A2xRepeatDoubleLeg Instr/ 8xRepeatDoubleLegScoopwith Bup/BCTECHNIQUE& Ifpregnant,comeontohandsorExtendlegsto45LowerbackpressestowardstheBraceabstightlytoholditScoopkneesoverScoopfeettoceiling,straightenShouldersHowquietcanyoukeepyourupperShouldersandneckrelaxed,absdotheDOUBLELEGSCOOPWITHAddonfingertipstoScoop,headSqueezeribstohipsasyouGolong,scoopLookbetweenyourthefloorAsyougolong,keepyourbackclosetothefloorbybracingyourabdominalsBreatheoutslowlythroughyourtorecruityourlowerabdominalmusclesThinkaboutyourPilatesbreath–imagineyouhaveasilkscarfwrappedaroundyourribcage.Asyouinhale,feelitbroadenacrossyourupperback.Asyouexhale,feelitnarrow.Likeanaccordion,closingasyoubreatheout,openingasyouinhaleKeeplowerabstightandnarrowtoyour

DESCENDING/ASCENDINGLEGHandsbyyourCriss-crosstheBendyourlegs,feettowardstheComebackLegsto45LowerbackstayspressedtotheControlthatpositionwithastrongabScissoryouranklestowardsthebladescuttinggrassFeelyourinnerandouterthighscontrollingthelegmovementwhileyourabscontrolyourspinepositionFeetstopatkneeCrunchPumpyourarmsasfastasShoulderstofingersareLegsshootoutto45BreatheinthroughyourBreatheoutthroughyourFeeltheburnstartingtobuildinyourPumpyourarmsasfastasaYourarmspumpfasttochallengethestrengthandstabilityofyourcoreFeeltheburninyourFeetBridgeSqueezeTECHNIQUE&HipsliftupandSqueezeyourbutteachPressdownthroughshoulders,soyourchestliftstogetfullextensioninyourupperandlowerbackAbeautifulabdominalWe’renowmovingintoourPilatestrainingandthisisanabsolutestunnerofaCoretrack.Themusichasarhythmofintensitythatebbsandworkhardandhavefun!willneedtoknowthepieceofmusicwellinordertonailyourtransitions.Ineachnewmove,setupsimplyandquicklyandthenaddinour3Bs(breath,backandbelly).Aftereachtransition,Coreyfocusedonrevisitingthese,acknowledginghowtheymayhavechang