Topic “BP”

Core Strength

Wall Squat

Setup

Stand with back against the wall, arms rest by your side. Position your feet about lower leg distance from the wall, so that your knees are between wall and heels. Chest is open and heart feels lifted. Shoulders, neck, jaw are soft and relaxed. Pull your navel towards spine slightly so there is integrity in the core.

Movement

  1. Inhale prepare.
  2. Exhale Slide your back down the wall to a partial squat, lowering no more than hips to the same level as the knees, while keeping your back against the wall.
Group: 
Active
Level: 
Level 1
Level 2
Position: 
Standing
Exercise List Weight: 
-43

Prone Press-up

Setup

  1. Lie on your belly, hands on the mat, fingers spread, fingertips are just above the shoulderline, or where comfortable for the elbows. Elbows move towards each other.
  2. Legs are parallel, feet no more than hip width apart. Reach back through the legs, but keep the buttocks relaxed, not clenched.
  3. Top of feet press gently into the floor, if toes cramp, place a rolled towel or mat beneath the top of the foot, toes extending beyond it.
Group: 
Active
Level: 
Level 1
Level 2
Position: 
Prone
Exercise List Weight: 
4

Thomas Stretch

Setup

  1. Lie flat on your back, rest your arms by your sides and extend your legs. Shoulders are relaxed and pulled down back. Neck is relaxed, long in front and back.
  2. Head can rest on a pillow or folded towel so neck is long in front and back.
  3. Bend one knee and bring it towards the chest, interlace the hands beneath the knee on the upper shin.

Movement

Group: 
Active
Level: 
Level 1
Position: 
Supine
Exercise List Weight: 
-12

Thread the Needle

Setup

  1. Lie on your back, rest your arms by your sides. Leg are legs bent with feet on mat, hip width apart. Shoulders pull down the back and neck are relaxed.
  2. The back of the head rests on the prominent part of skull. You can use a small support, such as a rolled towel or small pillow beneath the head.
  3. Lift the leg and place the ankle just above the opposite knee so the foot extends beyond the knee.
Group: 
Active
Position: 
Supine
Exercise List Weight: 
-10

Child's Pose

Setup

  1. Stand on your knees with the tops of your feet on the mat.
  2. Sit on your heels. Lean forward with outstretched arms and place your hands on the mat. Continue to slowly lean forward, bending the elbows and letting the forearms rest on the mat and the forehead rests on the mat. You may want to widen the knees and have the toes touching to make more room for the chest as you lean forward.
Group: 
Active
Level: 
Level 1
Level 2
Position: 
Fore position
Exercise List Weight: 
-38

Pelvic Tilt w/Heel Slide

Setup

  1. Lie on your back, rest your arms by your sides. Leg are legs bent with feet on smooth floor or carpet, hip width apart. Shoulders pull down the back and are relaxed. Neck is relaxed.
  2. The back of the head rests on the prominent part of skull. You can use a small support, such as a rolled towel or small pillow beneath the head.
  3. Place your fingertips on each side of your abdomen around the level of your navel.
Group: 
Active
Level: 
Level 1
Position: 
Supine
Exercise List Weight: 
-14

Pelvic Tilt

Setup

  1. Lie on your back, rest your arms by your sides. Leg are legs bent with feet on mat, hip width apart. Shoulders pull down the back and are relaxed.
  2. Neck is relaxed.
  3. The back of the head rests on the prominent part of skull. You can use a small support, such as a rolled towel or small pillow beneath the head.
  4. Place your fingertips on each side of your abdomen around the level of your navel.
Group: 
Active
Level: 
Level 1
Position: 
Supine
Exercise List Weight: 
-16

Bridging

Exercise: 
Bridging
Weight: 
11

Elbow to Knee

Exercise: 
Elbow to Knee
Weight: 
9
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