Pilates for Beginners Class 1 Guide Booklet

8/13/2019 Pilates for Beginners Class 1 Guide Booklet

1/12


2/12

Medical Warning.Check with your doctor before starting this or any otherexercise program in particular if you suffer from any heartproblems or you think you may be pregnant. By loading andparticipating in the exercise programs for this download youare acknowledging that you have (a) satisfied yourself that youare fit and able to undertake the exercises and; (b) that youhave sought prior medical advice from your doctor as to thesuitability of these exercises and; (c) that you will holdWellbeingWorld harmless from any damages or claims that youmay suffer as a result and; (d) that you have read andunderstood the terms and conditions contained in thisDocument and the Disclaimer wording below.

Disclaimer.To the fullest extent possible under New Zealand law WellbeingWorld excludes liability for any claims, loss, demands ordamages of any kind whatsoever and howsoever arising(whether directly or indirectly) or may arise as a consequenceof following or acting upon any information or performing anyof the exercises contained in this Download and Document.This disclaimer shall be governed by New Zealand law andeach of the parties submit to the exclusive jurisdiction of theNew Zealand Courts.

Copyright Warning.This Download including all its contents is protected by NewZealand and international copyright laws. It may only be usedfor private use and must not be played to the general public orfee paying audiences. Any unauthorised lending, broadcast,public performance, copying, hire, internet use or other distri-bution of all or any part of this Download is prohibited and mayresult in legal proceedings. All rights of the producer andowner of the work reproduced are reserved. Wellbeing

World 2011. All rights reserved.

P.1


3/12

Introduction.

Thank you for purchasing the WellbeingWorld Pilates forBeginners Class 1 Download. The 45 minute class contains aselection of expertly instructed effective Pilates exercises andtechniques that are suitable for those with just a little previous

experience of this wonderful mind/body exercise system.The class introduces each exercise or technique and thenprovides expert instruction which talks you through themovements allowing you to perform them correctly, safely andeffectively.

This class forms part of the WellbeingWorld Pilates forBeginners series. Each class in the series gently progresses

your ability and knowledge of Pilates whilst increasing themany, many benefits it has to offer you and so encourages youto discover, learn and flourish.

We hope you enjoy this class and are always keen to hear yourfeedback. Please visit www.wellbeingworldonline.com and clickthe Rate Our Products button to let us know your thoughts andexperiences.

P.2


4/12

Lucy oozes energy and vitality from everypore of her skin. As well as being a highlyrespected Pilates instructor specialising inintroducing beginners to this fantastic

form of exercise, she is a firefighter, anaccomplished horsewoman and a gymnast who has beeninvolved in the fitness industry for over 12 years.

Lucy says. Pilates is a fantastic form of exercise foreveryone! It is a balanced conditioning program that issuitable for people of all ages and abilities. Whether it isimproved core stability, injury rehabilitation, improved sportingperformance or a flatter tummy you are aiming to achieve,Pilates can help with them all! Many clients have commentedon how much longer and leaner they feel after just a fewsessions and they soon become hooked on the benefits of aregular Pilates practice."

P.3


5/12

P.4

Track.1. The Pilates for Beginners Class 1.

Please ensure you listen carefully to the Introduction and thatyou strictly follow its recommendations at all times.

Relaxation Position.Lay on your back with your kneesbent and the soles of your feet flat

on your mat (1). Breathe slowly inand out through your nose andcontinue as instructed.

Pelvic Tilt.Gently push your lower back intoyour mat (2).

Slowly release your lower back awayfrom your mat and continue themovement to arch your lower back

(3). Continue as instructed.

Pelvic Rock.Slowly lift the right side of yourpelvis (4).

1

2

3

4


6/12

Return the right side of your pelvisto the start position and continue themovement lifting the left side of yourpelvis (5) . Lower the left side of yourpelvis and continue as instructed.

Shoulder Shrugs.Place your hands onto your matbeside your hips with the palmsfacing down. Keeping your armsstraight gently shrug your shouldersup towards your ears, sliding yourhands up the mat (6).

Keeping your arms straight gentlyrelease the shoulders away fromyour ears, sliding your hands back

down the mat (7). Continue asinstructed.

Shoulder Drops.Lift you arms up so your hands aredirectly over your shoulders and turnthe palms of your hands to face each

other (8).

As you inhale reach your right armup, peeling the right shoulder off themat (9). As you exhale drop theshoulder back down into the mat.

P.5

5

6

7

8

9


7/12

P.6

As you inhale reach your left arm up,peeling the left shoulder off the mat(9). As you exhale drop the shoulderback down into the mat. Continue asinstructed.

Zipping & Hollowing. Lower your arms and place the heelsof your hands on the front of yourpelvis and your fingers on yourthighs (11). Continue asinstructed.

Backstroke Arms. Lift you arms up so your hands aredirectly over your shoulders and turnthe palms of your hands to face each

other (12).

As you exhale zip and hollow anddirect your right hand to the floorabove your head and your left handto the floor beside your hip (13).Pause as you inhale. As you exhalezip and hollow and return your arms

to the start position.

Inhale and pause. As you exhale zipand hollow and direct your left handto the floor above your head andyour right hand to the floor besideyour hip (14). Pause as you inhale.As you exhale zip and hollow andreturn your arms to the startposition. Continue as instructed.

10

11

12

13

14


8/12

P.7

Knee Drops.Lower your arms and place the heelsof your hands on the front of yourpelvis and your fingers on yourthighs (15).

As you breathe out zip and hollowand allow your right knee to gentlyopen out to the side (16). Breathe inand pause, as you breathe out zipand hollow and slowly return theknee to the start position.

Breathe in and pause. As youbreathe out zip and hollow and allowyour left knee to gently open out tothe side (17). Breathe in and pause,as you breathe out zip and hollow

and slowly return the knee to thestart position. Continue asinstructed.

Knee Folds.As you breathe out zip and hollowand lift your right foot drawing yourright thigh in towards your body(18). Breathe in and pause. As you

breathe out zip and hollow andreturn your right foot to the startposition. Breathe in and pause.

As you breathe out zip and hollowand lift your left foot drawing yourleft thigh in towards your body (19).Breathe in and pause. As youbreathe out zip and hollow andreturn your right foot to the startposition. Continue as instructed.

15

16

17

18

19


9/12

P.8

Curl Ups.Place your hands behind your headwith your fingers interlinked (20).

As you breathe out zip and hollowand curl your body up keeping yourpelvis still (21). As you breathe inlower your body back down to thestart position. Continue asinstructed.

Knee Hugs.Fold your thighs in towards yourchest as instructed and place yourhands onto your knees (22).

Continue as instructed.

Four Point Kneeling.Move onto all fours with your handsdirectly under your shoulders andyour knees directly under your hips

(23). Continued as instructed.

Cat.As you breathe out zip and hollowand round your back up (24).Breathe in and hold this positionthen as you breathe out release backto your start position. Continue asinstructed.

20

24

21

22

23


10/12


11/12

As you breathe out scoop yourtummy in and twist around to theleft keeping your nose in line withyour fingers (30). As you breathe inreturn to your centre start position.Continue as instructed.

Seated Side Reach.

Place your hands onto your matbeside your hips (31). Lift yourlower tummy muscles and grow uptall as you sit.

As you breathe in float your rightarm up and out until your fingertipsare pointing straight up (32).

As you breath out zip and hollow andreach over to the left side (33). Asyou breath in hold this position. Asyou breath out return to your centre

position and lower your right hand.

As you breathe in float your left armup and out until your fingertips arepointing straight up (34).

30

32

31

34

33

P.10


12/12

.Learn to Meditate - Mindfulness of Breathing..Learn to Meditate - Metta Bhavana.

.Introduction to Pilates..Yoga Vinyasas for Beginners.

.Relaxations for Sleep Volume 1..Stop Smoking & Breathe.

.Beginners Daily Yoga..Gentle Daily Yoga.

.2 in 1 Yoga for Weight Loss..More 2 in 1 Yoga for Weight Loss.

.Yoga for Confidence..Yoga Vinyasas for Improvers.

Plus Many Other Classesin CD & MP3 Formats

all available fromwww.wellbeingworldonline.com

As you breath out zip and hollowand reach over to the right side(35). As you breath in hold thisposition. As you breath out return toyour centre position and lower yourright hand. Continue as instructed.

Relaxation Position.Lay on your back with your kneesbent and the soles of your feet flaton the mat (36). Breathe slowly inand out through your nose andcontinue as instructed to the end ofthe session.

36

35

Wellbeingworld 2011. All rights reserved.

P.11

Documents

Pilates for Beginners Class 1 Guide Booklet