– October 2022 –
Oh, I do love the Autumn! Orange and red leaves all over the place, chilly evenings to wrap up warm to and Pilates in the evenings to keep you feeling flexible and invigorated during this season.
So, my Social Enterprise course I have been attending, came to an end with a lovely final graduation ceremony. So many of us came together to celebrate the achievements we have made over the last year, network and showcase the vast and wonderful social enterprises out there! I’m looking forward to staying in touch with as many of them as possible.
This month has also seen the first stage of my No Wrong Doors project has come to an end, of which a lot of lovely feedback was received resulting in people taking up regular class spaces. And now I am looking forward to starting the second round soon.
Side bend
Side bend is a move for shoulder strength and an oblique work out. It requires an amount of flexibility and strength to hold your body weight. You may find that your arm, body and leg ration may require a pillow/block under your hand to make this more comfortable.
Breathing:
-Inhale to prepare.
-Exhale as you push your boday upwards.
-Inhale at the top.
-Exhale as you lower yourself back to the ground.
Step 1
Set up
-Position yourself sat up on your side, prop yourself on your elbow.
-bend your bottom leg flat on the floor, the knee of the top leg faces up to the celling.
-Lock your top foot into the ankle of your bottom foot for stability.
Note: your feet, bottom and elbow should be in line.
Step 2
Lift up
-As you exhale lift your bottom up into the air as if running it up along a wall behind you.
-Slowly lower to the ground and repeat 6-8 times.
Note: your weight should be evenly across your knee and elbow as much as possible.
Step 3
Progress to straight arm
-Set yourself up as before but extend the arm fully and prop yourself on your hand.
-As you exhale lift your body weight off the floor as before.
-Slowly lower to the ground and repeat 6-8 times.
Note: Once done on the left side try on the right.
Challenge 1
Straight arm and straight legs.
– Set yourself up as before with a straight arm.
Note: place your had a bit further away than before.
-As you exhale push through your feet as if trying to stand and lift your body weight off the floor as before.
-Slowly lower to the ground and repeat 6-8 times.
Challenge 2
Add a twist
-You could try adding a twist to the challenge.
-Once you are at the highest point with straight legs and a straight arm, send the top arm into the air.
-As you exhale thread the top arm through the gap, twisting at the torso and back to the start.
