Anstrengung:
Dauer:61 Min.
Level:
Sportliche Anfänger, Mittelstufe
Sportliche Anfänger, Mittelstufe
Hilfsmittel:keine
Stil:Mixed movement
Lehrer:in:Anna Levin
Dude, this totally tubular class will get you amped! We start the class with seated spinal waves that continue as a theme throughout, with a substantial abdominal training as well. This cranking class will create space and movement from your head to your tail, all along the spinal column. Prepare to be stoked when you feel how mobile and fluid your torso will feel. No surfers were harmed in the making of this class.
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Kommentare zu diesem Video
Annemarie31.07.2020
ooooph! Excellent, and hard work..fun at the same time ;-)
I wonder how I can manage, that - when I do a lot lower core work (and my core is much stronger now) - my lower back is not hurting. My SI joints are under suspicion, can also just be sore muscles. The sensation is not so strong, but lasts quite some time.
Anna01.08.2020
Hi Annemarie, if you are lying on your back when you focus on your low abdominals and feel your SI for a few days later, the next time, keep a slight pelvic tilt toward neutral pelvis, instead of keeping an imprinted sacrum on the mat. That should recruit your lower back and pelvic muscles (attaching towards the sacrum), and create more stability there. When you first try it, you might have to do less, and build up slowly. Take an exploratory and playful approach and try it out. Sometimes we need some variation in placement of the pelvis to avoid over-stretching or over-working certain muscle groups.
Martha01.07.2020
Hi Anna, yeah!! a class from you!!! I have been waiting for it. A delicious challenge, in particular for my hips, so the figure four came as a welcome relief. Swimming is one of the hardest for me, physically and mentally. Going into my favorites, to repeat... Thank you and be well.
Anna02.07.2020
Thanks for your comment Martha! Swimming is a challenge, but so worth the struggle! It will make your back stronger. Enjoy!
Ilse05.07.2020
Yay! I missed your classes, this was great, my spine feels fantastic! xxx
Erika25.08.2020
That was great. Thanks, Anna!
Siri08.07.2020
Great class!
Linn04.07.2020
Thanks Anna that was challenging and fun, love the abdominal work, going to my favs
Anna05.07.2020
Great!
Orla22.07.2020
Wow Anna, thanks for this have been doing your 20 min classes for a while, longer classes more challenging, definitely need to do more minutes! ouch, feels great ;)
Hélène20.12.2020
Phew! Dear Anna, this session is VERY demanding! But I stayed until the end (the terrible "one hundred," swimming) (of course I never did 100, hardly 20...) and will repeat it often. Thank you!
Anna22.12.2020
That's so great ! Slowly you will build up to 100 !! Baby steps. You can do it!
Teresa05.08.2020
Hi Anna...I just found this class!!!I was not notified when it was posted! it's excellent...I loved it! Sequence at minute 45 was not so easy as I could not slide like a lizard on the floor (I blame the clothes!).My lower back did not complain too much. A question about imprinted sacrum...if you imprint your sacrum you are not then in neutral pelvis...is this correct? When you do ab work what works best to avoid the lower back complaining. Hope you are safe and more classes please!
Teresa30.08.2020
Thank you Anna for your reply. I refreshed my lower back anatomy so I am now clear and I think the advice you gave me is very good. The imprint on alternative days and keep the side lying Pilates and Yoga lounges to strengthen and open hips (particularly with my ageing hips which isn't helping my lower back)...ageing is no fun! :))
Teresa01.09.2020
:))
Anna27.08.2020
Hi Teresa,
if you imprint your sacrum, the imprint will flatten your lumbar curve, so you will not be in neutral.
Generally I recommend to imprint the lower back (flatten) the lower back on the floor when lifting the legs in the air. Keeping neutral pelvis will recruit the lower back muscles and sometimes with a complaining lower back that is a good thing! Your lower back will get stronger! You might need imprint on Monday and neutral on Wednesday. Keep moving and listen to how your lower back reacts to different movements/classes. Don't forget to open/strengthen your hips to help your lower back. Side lying pilates exercises are great for this, also lunging yoga poses like warrior strengthen and open the hips. Good luck, and let me know how it goes!
Anna27.08.2020
PS thank you for your safety wishes! Stay safe and well too!
Anna31.08.2020
Tell me about it! Consistency is key, meaning having a regular practice. However, within that practice, variety is important. So consistent, varied practice. Think of it as a physical exploration and every day is a new day, every day you have a new body, even if it is an ageing body. At least we're getting wiser and learning from our youthful mistakes! Keep moving your body and enjoy the wild ride of life!
Monique19.03.2021
Nice class, Anna!